Fri - Jan 30, 2015 : Yes More Pull-Ups

Pull-Up Progression
75 Thrusters
*EMOM 3 Burpees

3x 5 reps of chest to bar chin-up with a six-second negative
Rest 1 minutes between set
2x max-rep pull-up with five-second negative
Rest 1 minute between sets
2x chin-up max hold 30 seconds or more
Rest 1 minute between sets
100 Thrusters (95/65)
*EMOM 3 Lateral Burpees

CrossFit +:
3 Rounds
50m OH Walk (70/55)
*2 KB
3 Legless Rope Climbs
-Rest 5min
50 Gymnastics Crunches
40 Push-ups
30 TTB
20 Burpee to 6in Target
10 Wall Walks

Behind the Neck Jerks (% of best jerk): 70%x 3, 80%X 3, 90%X 3, 97%X 3, 103%x2
Top to Bottom Snatch (% of best Snatch): 60%x 3, 65%X 3, 70%X 3, 75%X 3, 80%x2
Top to Bottom Clean (% of best Clean): 60%x 3, 65%X 3, 70%X 3, 75%X 3, 80%x2
Clean Grip Pulls (% of clean single) 95%X 5, 100%X 5, 105%X 5, 105%X 5

Thu - Jan 29, 2015 : Goat Day

Same as CF

Choose 3 "Goats"
15min EMOM
Min 1- Goat 1
Min 2- Goat 2
Min 3- Goat 3

CrossFit +:
Run 1,000, Easy
Row 500m Easy
Run 1 Mile Easy
Row 500m Easy
Run 800m Easy
Row 250m Easy

Decline Push-Ups: 3x8
Close Grip Bench: 3x12 AHAP
Skull Crushers: 4x20
Military Press: 3x12 AHAP

Wed - Jan 28, 2015 : Benchmark Wednesday!

Pull-Up Program
3 Rounds
200m Run
20 KBS
10 Pull-Ups

Two rounds through the entire series:
Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
Rest 2 minutes
Medium-grip pull-up MAX REPS (same)
Rest 2 minutes
Medium-grip chin-up MAX REPS (same)
Rest 2 minutes
Narrow-grip chin-up MAX REPS (same)
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-Ups:

1min each
-Staddle Split
-Left Split
-Right Split
-Pancake Stretch
-Pass Throughs

3 sets
-Lunge to HS 10-20 per set
-Ring Support Swing 5-10
-Deep Ring Support Swing 5-10
-Pull-Over 5-10


Front Squats (% of best set of five on front squat): 75%x 5, 85%x 5, 90%x 5, 95%x5, 100%x5
Back Squats (% of best set of five on back squat): 75%X 5, 85%X 5, 90%x 5, 95%x5, 100%x5
In front of the neck push presses: (% of best jerk) 55%x5, 60%x5, 65%x5, 70%x5, 72%x5

Tue - Jan 27, 2015 : Are you signed up for the open?

Are you signed up for the OPEN?!?!?!
More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site.

So, you might ask why should I sign up for the Open?
1.)IT GETS YOUR COMPETITIVE JUICES FLOWING! Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type - and this certainly is not the only kind of competitor - but there is something about putting yourself on the line that sparks inspiration. Well you might say I'm not good enough to do the Open.
2.) YOU'LL DO THINGS YOU DIDNT THINK YOU COULD! Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. I've seen countless times during the Open somebody do a weight they've never done before or do their first pull-up, muscle-up,and double under. YOU CAN DO IT!
3.) IT'S FUN! No, really, it is. At our gym, we dedicate every Friday/Sunday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters - we make it a big deal. But we also keep it fun. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community.

You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open. You can register at

Snatch Tech.
Same as CF but 3 Rounds

Snatch: 60%x 3, 70%x 3, 80%x 2
4 Rounds
1min DU
1min Hang Power Cleans (135/95)
1min Push-Ups
1min Row
1min Rest

CrossFit +:
16 min EMOM
Even-10m HS Walk
ODD- 2 Bar MU

3 Rounds
1min Row (300/240)
7 MU
2min Rest
-5min Rest
3 Rounds
8 Thrusters 65%
800m Run
3min Rest

*This is meant to be light. Be explosive in your pulls.
DL: 8x3 60%
4in Snatch Grip Block Pull: 3x12 50% (of Snatch)
Barbell Shrugs: 3x12 AHAP
Back Ext.: 1x50
Strict Pull-Ups: 4x15

Mon - Jan 26, 2015 : Start of the new cycle!

F.S. Tech.
Same as CF

Wendler F.S.
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
10 Shoulder Press (115/75)
15 OHS
20 Push Press
25 Front Squats
30 Front Rack Lunges
35 Push Jerks
40 Back Squats

CrossFit +:
15s:30s:45s Holds 1:1 Rest
-Ring Support
-Deep Ring Support
-False Grip Pull Up
-Ring HS

1000m row
Straight into
3min amrap
10 power snatches (135/95)
5 bar facing burpees
-5min rest
2min row (600/515)
Straight into
3min amrap
8 KBS (70/55)
10 box jumps (24/20)
-5min rest
800m run
Straight into
3min amrap
10 wb (30/20)
30 du

Jerks in Front of the Neck (% of best jerk single): 75%X 3, 85%X 2, 90%x 1, 93%x1, 95%x1
Snatch (% of snatch single): 75% 3, 85% 2, 90% 1, 93%x1, 95%x1
Clean (% of clean single): 75% 3, 85%x2, 90% X 1, 93%x1, 95%x1
Snatch Grip Pulls (% of snatch single) 95%X 5, 100%X 5, 105%X 5,105%X 5
3 and 3’s (% of snatch): 75%, 85%, 90%, 95%, 100%

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