Monday, March 31, 2014

Tuesday 4/1

A. 5 x 3 Split Jerk
B. Gwen: 15-12-9
*Unbroken Clean & Jerk, this is not for time. You may rest as long as you need between sets. However, once you start a set the bar cannot rest on the ground. The goal is to choose a weight you can use for all three sets. If the weight you choose is too light/heavy you may adjust accordingly.

WOD: 5 x 90 Seconds
200 M Row
5 Power Snatches 145#/100#
Max Effort Wallballs for remaining time (20#/14#)
*4 Minutes Rest between Rounds

Gymnastics 1: 50 Strict HSPU for time

Monday 3/31

WOD: Two Options

A. 14.5 Redo

B. Linda: 10-9-8-7-6-5-4-3-2-1
1 1/2 Bodyweight Deadlift
Bodyweight Bench
3/4 Bodyweight Clean

EMOM x 7: 3 Back Squats (no belt)

Friday, March 28, 2014

Saturday 3/29


A. Zimmerman, AMRAP 25
11 C2B
2 Deadlifts 315#/205#

-rest as needed (recommended minimum of 30 minutes)

B. 30-20-10
Back Squat 205#/155#
*A rack is permitted for Back Squats

Thursday, March 27, 2014

Friday 3/27

WOD: 14.5
Thruster 95#/65#
Bar Facing Burpees
*I would recommend limiting how many times you let the bar touch the ground and picking a good pace on the burpees. I wouldn't start too slow, over pacing is something you want to avoid. This is really about digging deep and fighting through. You will not fail a burpee and shouldn't fail on a thruster. This is a test of mental strength.

A. 7 x 5 Back Squat (compare to 1/25)
B. 20 Rep Strict Press

Sunday, March 23, 2014

Wednesday 3/26

WOD: 5 Rounds x 70 seconds
3 Touch and go Power Cleans 165#/115#
10 burpees over bar
Calories on airdyne for remainder of time
*4 Minutes rest between efforts

A. Build to a heavy Power Snatch
B. EMOM x 10: 3 Power Snatch @ 70-80% of A.

Tuesday 3/25

WOD: 2 Rounds
400 M Run
40 Thrusters 75#/55#
*Goal: unbroken on thrusters for as long as possible

Gymnastics: Alternating Every 30 Seconds for 15 Minutes:
Strict HSPU
C2B (butterfly/kipping)
*You choose reps, I recommend 3-6 for the HSPU and 5-10 for the C2B

Strength: Tabata Deadlifts 
*You choose weight, think of being able to get 4-5 reps every :20 seconds

Monday 3/24

WOD: 2 Options

A. 14.4

B. For Time
30 Back Squats 205#/145#
25 Deadlifts 185#/135#
20 Front Squats 155#/115#
15 Thrusters 135#/95#
10 OHS 95#/65#
*Perform 3 Muscle-ups after each movement
**No Racks

A.  EMOM x 10: 1 Squat Clean & Split Jerk (percentages based off 1RM C&J)
1st Min: 70%
2nd Min: 75%
3rd Min: 80%
4th Min: 75%
5th Min: 80%
6th Min: 85%
7th Min: 80%
8th Min: 85%
9th Min: 90%
10th Min: 95%

Friday, March 21, 2014

Saturday 3/22

Strength: Establish a 4 RM Thruster


A. For Time: 2 K Row
*All out, make sure you record this

-rest as needed-

B. For Time (but not really): 

100 Double Unders, then: 

6 Rounds
7 Deadlifts 275#/185#
5 Bench Press 185#/115#
5 Strict C2B 

Then, 100 Double Unders
*Goal is to move fast and complete unbroken, but not empty the tank (AKA, completing for time is not the priority)

Thursday, March 20, 2014

Friday 3/21

WOD: 14.4
-Keep your heart rate low on the rower, don't try and sprint through it. 
-Keep the sets small on the T2B
-I would say you can go for bigger sets on the Wallball, but not too big. Otherwise, your heart rate will spike too much
-Fast singles on the Power Cleans


Every 2 Minutes for 10 Minutes: Snatch Complex

Strength 1: Establish a 20 RM Bench

Strength 2: Back Squat Fun!!
A. Work up to a 1 RM Back Squat
-rest 5 Minutes-
B. Max Reps @ 245#/165#
-rest 5 Minutes-
C. Max Reps @ 225#/155#
-rest 5 Minutes-
D. Max Reps @ 205#/145#
*For B,C, and D: This is until failure on each set. Failure does not mean it hurts, failure means not being able to stand up with the barbell and having to dump it (please know how to do that!)

Thursday 3/20

Active Recovery: Do something that makes you sweat but isn't too taxing. Spend 30-60 minutes working mobility in the shoulders and hips.

Here are two videos of Lindsey Valenzuela, one from 2009 the other from 2013. Just goes to show where dedication and hard work can take you.

Sunday, March 16, 2014

Wednesday 3/19

WOD: For Time: 
25 Wallballs 20#/14#
15 Burpees-over-bar
15 Power Cleans 135#/95#
25 Wallballs 20#/14#
10 Burpees-over-bar
10 Power Cleans 135#/95#
25 Wallballs 20#/14#
5 Burpees-over-bar
5 Power Cleans 135#/95#
10 MU
***12 Minute Cap***

A. Build to a Heavy Power Clean + Split Jerk
B. EMOM x 10: 3 Power Clean + Jerks @ 70-80% of part A

Gymnastics: EMOM x 10, Unbroken Muscle-up wave
*Start at 1 on the first minute, then 2 on the second, and on
**Only unbroken, when you fail a minute drop back down to 1 and start climbing again for the remaining time

Tuesday 3/18


A. AMRAP 10:
15 T2B
12 Squat Cleans 135#/95#
9 Shoulder-to-Overhead 135#/95#

-rest 5 Minutes-

3 Bear Complex 135#/95#
2 Rope Climbs
3 Wall Walks/Climbs
*Do Not Pace Part A for Part B. Go hard on Part A, have fun on Part B (sadistic? maybe)
**For the T2B, Squat Cleans, & Shoulder-to-Overhead: Make it a goal to do as many unbroken as possible. I know this isn't the best strategy for maximizing rounds, but the goal here is to push your muscular endurance. 

Strength: EMOM x 10
2 Back Squats (do not use a belt)

Monday 3/17

WOD: 2 Options

1. 14.3 Redo

2. WOD: 2 Rounds
A. 2 Min AMRAP:
Pull-ups (begin with Max unbroken)
-rest 4 Minutes-

B. 2 Min AMRAP:
3 Power Snatches 135#/95#
25 Double-unders
-rest 5 Minutes-

Gymnastics: Alternating EMOM x 14
Odd: 200 m Row
Even: 2-4 Muscle-ups

*Goal: Do not treat the row like a sprint, hold a pace that elevates your heart rate but it is not through the roof

Saturday, March 15, 2014



A. JT: 21-15-9
Ring Dip

Rest 3 Minutes

B. For Time: 40 Strict C2B Pull-ups (Scale to chin-over if necessary)

Rest 3 Minutes

C. For Time: Omar
10 Thrusters 95#/65#
15 Bar Facing Burpees
20 Thrusters 95#/65#
25 Bar Facing Burpees
30 Thrusters 95#/65#
35 Bar Facing Burpees

Thursday, March 13, 2014


WOD: 14.3, AMRAP 8 (see description here)
Box Jumps 24"/20"
*No need to start out fast, or you will burn out. This is about pacing. Do not attempt to do too many deadlifts unbroken or you will spike your lactic acid. Also, try to hold good form on deadlifts for as long as possible. The standards allow for you to do stup-ups onto the box, so that is something to consider. That method will settle your heart rate and save the posterior chain for the deadlifts.

Recovery from 14.3: Mobility WOD

A. Build to a Heavy 7 Rep Bench (Compare to 1/29)
B. Incline Bench Dumbbell Row: 3 x 10, 2 second pause at top (focus on engaging muscles in upper back)

For Time: 50 Strict HSPU
*If that is too many, scale to 30

Sunday, March 9, 2014


Active Recovery

EMOM x 12
Even: 10-15 Cal Row
Odd: 5-7 Squat Therapy

5 x 10 Close Grip OHS: Same idea as last week

Pick 3 Things from Kelly Starrett's YouTube Page

More Ideas for Mobility:
-Couch stretch against the wall
-Using bands to open up your hips
-Pigeon Stretch
Barbell mash on your thighs and IT Band
- Roll out your IT Band
- Lacrosse Ball mash the triceps
-Roll out your lats


50 Over the Bar Burpees
30 Squat Clean Thrusters 115#/75# 
10 Muscle-ups

Establish a 3RM Thruster (no racks)


WOD: Tabata
A. KB Swings 53#/35# (do not go up in weight)
B. Box Jumps 24"/20" (no rebounding, only step downs)
C. Deadlifts 115#/75#
D. Sit-ups 
*There is no 1 minute rest between stations, move immediately to the next one after the 8 Rounds is complete

Alternating EMOM x 12:
Even: 15 DU + 7-10 HSPU 
Odd: 30 Seconds Max Effort Wallballs 20#/14# (If available and you can meet the standards: 30#/20#)

Awesome video of Heather Bergeron from CrossFit New England doing the Open while pregnant


WOD: 2 Options

A. 14.2 Redo

B.  3 x 2 Minute Row for Calories with 2 Minutes 'rest' after each Interval
*During 1st 2 Minute rest period: Max Burpees
*During 2nd 2 Minute rest period: Max Thrusters 95#/65#
*During 3rd 2 Minute rest period: Max Shoulder-to-Overhead 95#/65#

EMOM for 7 Minutes: 1 Squat Clean + 2 Front Squats + 1 Jerk (Compare to 2/3/14)

Alternating EMOM x 10:
Even: 10 T2B
Odd: 5 Burpees + 2-4 Muscle-ups or MU transitions

****Monthly Challenges: Hey guys, I know we are in the middle of the Open but this is something I am going to start doing. I think it will be great to accompany the regular work we do and won't be taxing on your body.
The challenge for the remaining 3 weeks of March: Accumulate 100 Strict Pull-ups per week. I think this will be great for helping you be consistent in developing strength and will help you hold yourself accountable. You can break them up however you want, the goal is 100 in the week. I am actually doing this right now too so it would be cool to have a few others on board! I am doing 20/day on the days I workout.
        *If you are really good with strict pull-ups, do Strict C2B!
        *If you cannot do strict pull-ups, your goal is 50 ring rows with your feet on a box the same height as the rings + 50 Pull-up negatives
       *No Kipping

****Also, please keep posting. If you are doing the challenge please include in your posts how many strict pull-ups you completed for that day and how many you have completed for the week total. ****

Friday, March 7, 2014


WOD: In front of a clock set for 12 minutes: 
4 minutes of Squat Clean & Jerks 165#/115#
4 minutes of Rowing (for Calories) 
4 minutes of Burpee Box Jumps 24"/20"

Thursday, March 6, 2014


WOD: 14.2 (Click here for details)

Strength 1: 4 sets of Snatch Grip Deadlift Complex
3 Pulls to Knee
2 Pulls to Mid-thigh
1 Full Snatch Grip Deadlift *Increase weight on each set if possible. However, the focus is on proper back positioning (AKA, no rounding). Keep your shoulder blades pinched and back neutral!

Strength 2: 4 sets of Deadlift Complex (Compare to 2/28)
3 Pulls to Knee
2 Pulls to Mid-thigh
1 Full Deadlift *Increase weight on each set if possible. However, the focus is on proper back positioning (AKA, no rounding). Overhand, clean grip only, no underhand DL grip!!

Wednesday, March 5, 2014


Active Recovery

EMOM x 12
Even: 10-15 Cal Row
Odd: 5-7 Squat Therapy

5 x 10 Close Grip OHS: This is NOT about adding weight. Depending on your level of flexibility, you might be able to do this with a 45# barbell no problem while someone else might struggle with the PVC pipe. The goal here is to get your hands to within 6" of each other and be able to perform a proper OHS with an upward torso. Start wide and gradually narrow your grip. Do this after the EMOM.

30 Minutes of mobility work

Monday, March 3, 2014


WOD: 10 Rounds For Time
7 C2B 
7 Thrusters 95#/65#

Alternating EMOM x 12
Even: 1-3 Muscle-ups or Muscle-up Transitions
Odd: 1 High Hang Squat Snatch (from the hip, dip and drop) + 1 Hang Squat Snatch


**Would be great if you guys could keep posting through the Open and I want like to hear how you guys did!**


5 Deadlifts 135#/95#
10 Burpees Over Bar

-Rest 3 Minutes

7 Front Squats 115#/75#
7 Burpee Box Jumps 24"/20"

A. Build to a 1 RM Back Squat (compare to 1/15)
B. EMOM x 5: 6 Back Squats

Sunday, March 2, 2014


WOD: two options

Option A: 14.1 redo. I recommend breaking up the snatches early and often. Try to do 2-3 sets on each round of snatches to start, otherwise, it will catch up to you around the 4-5 minute mark.

Option B: 5 x 90 Second AMRAP
5 burpees
7 Power cleans 95#/65#
9 Push Jerk 95#/65#
Max Effort Wallballs remainder of 90 seconds 20#/14#
*Rest 4 minutes between efforts

EMOM for 10 Minutes: 1 Squat Clean & Push Jerk + 1 Hang Squat Clean & Split Jerk
*You choose the weight, start at a light-moderate weight and attempt to add weight with each minute

Gymnastics: EMOM 10 minutes
Minutes 1-3: 5 burpees + 5-8 C2B
Minutes 4-7: 5 burpees + 10 T2B
Minutes 8-10: 5 burpees + 5-8 C2B

*This is our volume day for the week*