Sarah. Can anyone name the movement she's doing? (Hint: Yes it's a CrossFit exercise, and no she's not doing it incorrectly.)

FITNESS

A.
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge 8-10 reps each leg @ 3011
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three sets of:
30 seconds of Rope Whips
30 seconds of Rest
30 seconds of Mountain Climbers
30 seconds of Rest
30 seconds of Sit-Ups
30 seconds of Rest

AIM

A.Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10-15 reps
(perform as quickly as possible)
Rest 3 minutes

B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

SPORT

A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.
Note scores by movement…e.g., Rowing – 245/248/241/etc…

D.
For time:
100/70 Push-Ups

Team Candia & Crowder dominated at Cupid’s Revenge Coed Competition this weekend!

1st place finish in 5 out of 6 workouts! Click here for the scoresheet, look under RX tab.

FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
For time:
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

AIM

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

B.
For time:
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

SPORT

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
For max reps:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

Maggie.

TEAM WOD

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):
15 Box Jump-Overs (24″/20″)
20-Meter Bear Crawl with Dumbbells
25 Kettlebell Swings (32/24 kg)
30 Wall Ball Shots

SPORT

A. Three sets, not for time, of:
Muscle-Ups x 3-9 reps
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

B. Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)
Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters

Coach Bob & his new best friend, Will.

FITNESS

A. Four sets of:
Front Squat x 6-8 reps @ 21X1
Rest 60 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B. For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

AIM

A. Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds

B. For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

SPORT

A. Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.
(If possible, perform C and D 3-4 hours after A and B.)

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…

D. Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

CrossFit OIB: It doesn't have to be fun to be fun.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Strict Toes to Bar x 7-10 reps
Rest 60 seconds
(No toes to bar, no problem. Grab a PVC pipe and do supine toes to PVC.)

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Compare to August 29, 2013

AIM

A. Five sets of:
Hang Snatch + Snatch
Rest as needed between sets

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Compare to August 29, 2013

SPORT

Active Recovery: Yoga at 6:30PM