Monday, 10/31/16

Happy Halloween!!


Back Squat (75%x5x5)


Warm ups: 40%x5,50%x5,60%x5

Power Snatch (2-2-2-2-2-2-2-2-2-2)


Start at 40% of 1RM snatch. And add 5% each round. You can’t touch and go. Once you fail 3times on a weight before the last round, finish the rest of the rounds with the heaviest weight you made.


Metcon (Time)

For time,


Overhead squat 95/65#

Burpee box jump 24/20″

(11min cap)

Saturday, 10/29/16

Halloween Barbell Mayhem 2016 starts at 9am and BBQ After Pot luck will start at 1pm. If you participate HBM16, Check in from 8:50am-9:15am. All the morning classes are canceled for HBM16


Metcon (Time)


As teams of 2, for time,
Synchro Deadlift 185lbs(MRx)/135lbs(FRx)/ 135lbs(MS,MM)/95lbs(FS,FM) Synchro Bar Facing Burpees
(11min cap)

 Each partner works with a separate bar for deadlift with plates and clips.
– Both partners must demonstrate full hips extensions and straight locked knees at the
same time at the end of each deadlift.
– Both partners must jump over the bar at the same time on synchro burpees.
– Athletes must jump with both feet and land with both feet on the jump
– Athletes must touch their chest and thigh touch the ground on the burpee.

Metcon (Weight)


As teams of 2, AMWAP 5
Lift As Much Weight As Possible Snatch (either power/full squat) in 5 minutes. Total accumulated weight a team lifted in the time cap.

Each team will have
– 1 bar (45/35/15) any weight is fine, just 1 bar can be used per team  – Plates: 45#x2, 25#x2, 10#x6, 5#x2, 2.5#x2
– 1 set of collar (collars must be used during the lift)
– Anathletemustdemonstratefullcontrolledoverheadpositionfor3seconds.(Kneesandhips straight, shoulders and elbows locked)
– Thejudgewillcount3secondsloud“1,2,3GoodLift,”Iftheathletefailstoholdstillinlocked overhead position un the middle of the count, Judge says loud “No rep.” After calling “No rep,” if the athlete corrects the position, the count starts over from the beginning.
– Each partner can lift as many reps as he/she wants at his/her turn.
– Partners can take their turns as many times as they want in the time cap.

Metcon (AMRAP – Rounds and Reps)

As teams of 2,

21 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
21 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*
15 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
15 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*
9 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
9 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*

– Only one athlete can work at a time, partners must tag each other before they start their work
– Shoulder to overheads: Athletes can press, push press, push jerk, or split jerk it. Must demonstrate fully
locked overhead position with bar’s above the head, elbows straight and locked, full hips extension, and
– knees straight.
* If an athlete can’t throw the med ball up to 9 ft, mark the height the athlete wants to throw up to with a marking tape provided. And the athlete must throw med ball over that mark to score.

Friday, 10/28/16


Back Squat (65%x5x5)
Warm ups: 40%x5, 5%x5


Metcon (No Measure)
Minutes 0,3,6,9,12- 15 Jumping C2B pull ups
Minutes 1,4,7,10,13- 35 second dead hang
Minutes 2,5,8,11,14- 7x5second negative ring rows


Metcon (AMRAP – Rounds and Reps)
3 Strict Handstand Push-ups*
6 Box Jumps 30/24″
9 KB Swings 2pood/1.5pood

*can be scaled to 3x4second Negative handstand push-ups, 3 pike push ups, or 3 inclined push ups


Thursday, 10/27/16


Metcon (No Measure)
Bo satff


Kicks & Strikes

Metcon (No Measure)
Stretching kicks
Basic punches



Metcon (AMRAP – Rounds and Reps)
50 Rising Kick
25 Push ups
50 In-out crescent kicks
25 Air squats


Wednesday, 10/26/16


Deadlift (65%x5x5)
Warm ups: 40%x5, 50%x5


Bar Muscle-ups (AMRAP 3 )
Once you finish the deadlift, proceed to practice Bar Muscle ups, 3 Min clock will start at minute 4. If you have bar muscle up, go for 3 minute am rap, if you don’t, keep working on bar kipping. Kipping pull ups.


CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

(20min cap)
Originally there are 4 minute cap per each round, but we will not do that. Time cap is 20min, try to go as much as you can.
Some RX weights are very heavy, you can scale it, but you have to add weight each round.


Tuesday, 10/25/16


Handstand Walk (3 x 3min AMFAP )
3 Roudns of 3minute as many feet as possible of Handstand walk in the time cap of 20minutes. Starting facing to a wall and finish with touching the feet against the wall. Floor mat is 4×6.
Scales: Wall walk. Measure approximate total distance your hands travel back and forth.


Metcon (3 Rounds for reps)

6 Rounds of
1 minute Pull-ups
1 minute Ring-dips
1 minute Double Unders

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of pull-up, ring-dip, double-under reps completed.

Metcon (Time)

For time,
75 Hollow rocks



Monday, 10/24/16

Starting today for the next 4weeks, we will follow 5×5 menthod on training on Squat, Press, Deadlift. All the % on work out regimen for those three lifts will be from your 1RM. Not Training Max.. 1 REP MAX.


Shoulder Press (65%x5x5 )

Warm ups:
35%x5, 45%x5, 55%x5

Front Squat (55%x5x5 )

Warm ups: 35%x5, 45%x5,55%x5


Metcon (AMRAP – Reps)
Full squat clean 135/95
Push/Split Jerk 135/95

Saturday, 10/22/16


Bars Banded Kettllebell walk
Walk 30 ft with 45# bar banded with KBs.  (1pd/Pink)

Adding weight when you get comfortable with one weight. After the 2poods, if you want to challenge, try overhead walking with  the lightest Kbs


Metcon (AMRAP – Rounds and Reps)
As teams of 2,
30 Deadlift 225/155
10 Synchronized Burpees
50 Wall Ball shots 10ft/9ft 20/14#

Only one person can work at a time except sychronized burpees. Both athletes must do face bar burpees at the same time.