Monday, March 31, 2014

Tuesday April 1st: No April Foolin', it's new programming!

Warm up
500 m row/400 m run
10 air squats
10 box jumps
10 burpees
10 pull ups
10 push press with PVC/empty bar
20 double unders

2 Rounds

40 Double Unders
20 Push Press (115/75) (95/55) (75/45)
30 Box Jump (24″/20″)
40 Double Unders
30 Kettlebell Swings (53/35) (35/25) (25/DB)
20 Burpees
40 Double Unders

Need help with those double unders? Here's some tips from Chris Spealler of CrossFit Park City:

Beginners WOD
Skill Work:  Push Press and Box Jump
2 Rounds
50 Singles
15 Push Press (45/30)
20 Box Jump (24/20)
50 Singles
20 Kettlebell Swings (35/25)
15 Burpees
50 Singles

Sunday, March 30, 2014

Monday March 31st: Last day of Mayhem!

500m row/400 m run
10 air squats
10 walking lunges
10 baby elephants
10 pull ups
Shoulder mobility
Burgener warm up with PVC

Power Snatch
Touch & Go

Metcon (Time)

1,1… 2,2… 3,3…
Squat Clean Thruster (185/115) (135/95) (115/75)
Muscle Up (sub 3 pull ups/3 box dips) 

Climb the ladder as high as you can go in 10 minutes

Supple Sunday - 30 Day Challenge

The CrossFit Open is all but over. Congratulations to those Centurions who participated. For those who didn't, challenge yourselves to register next year. Regardless of where you finished in the rankings, the true reward lies in the fact that you were able to test your fitness against the rest of the global CrossFit community. And you survived!

So your body is sore and bruised from the never-ending burpees and you're already wondering how you can improve your fitness for next year's open. Here's a timely challenge for the mobility-minded among us (if you read the 'Supple Sundays' then yes, you are mobility-minded!):

The Liberated Body 30-Day Challenge is kind of like an elimination (or detoxification) diet but for movement. The idea being to remove the stuff that hampers healthy ranges of movement and healthy tissue- i.e.: the stuff that causes chronic pain, physical dysfunction, mobility issues, and erosion- and add in the “whole foods” of healthy tissue: understanding how to be best supported in basic movements, how to add in more diversity in your movement ranges, and how to un-glue your glued up bits.
  • Who's it for?
    • The person who loves to lift heavy things but is starting to wonder if ignoring their shoulder/hip/knee pain is really the best idea.
    • The person who is currently healthy but is looking down the road and doesn't want to get bunion surgery and a knee replacement like their parent did.
    • The person who sits for work 12 hours a day and has maddening back pain.
    • The person who is over-busy and raising a young family and is tired of tuning out their own discomforts due to sheer overwhelm
    • Its for you!
  • What exactly is it and what do I have to do?
  • Does it cost anything?
    • Yup, $12. But that's so much money! Is it really? It's the cost of about 3 lattes, Centurion has no monthly membership fees, and if you want to improve how you move (in and out of the box), then make this investment in your body.
Hopefully, you sign up for the challenge and get moving better. Even if you don't, think about your movements and getting better at them. When was the last time you held the bottom of your squat position for more than 10 seconds?
Stay Supple!!

Friday, March 28, 2014

Games Open WOD 14.5! Finish strong!

Warm Up:
400m run
25 PVC front squats
25 PVC push press
25 jumping jacks
10 burpees

Hip/Quad/Shoulder mobility


Thrusters 95/65
Bar facing burpees

Watch the standards video here!

Friday, 28 March 2014- A Basic Couplet

Warm Up:

35 Jumping Jacks
15 situps
20 alternate lunge steps
25 Jumping Jacks
10 Burpees


AMRAP 20 Minutes

250m Row
25 Pushups (scale to knees)

Wednesday, March 26, 2014

Thursday, 27 March 2014 - More Strength? YES!!

Warm Up:

400m run/ 500m row
15 PVC overhead squats
25 situps
15 PVC thrusters
25 Hand release pushups

PVC Burgener Warm Up


Find a 1 Rep Max on the Power Snatch

* Watch Games Athlete Matt Chan show you how.

Find a 1 Rep Max on the Clean and Jerk

* Watch 2-time Olympian Chad Vaughn show you how.

Tuesday, March 25, 2014

Wednesday, 26 March 2014 14.2 + 14.4 Yay!

Warm Up:

250m row
15 PVC Pass throughs
15 Overhead squats with PVC
15 Jack-knife sit ups
15 Burpees


7 Rounds for Time:

7 Overhead squats 135/95 (95/75) (75/45)(45/30)
14 Toes to bar (knee to elbow, knee raises)

The Overhead Squat

Monday, March 24, 2014

Tuesday, 25 March 2014 - Take a trip down a ladder!

Warm Up:
40 Jumping Jacks
10 Burpees
30 Jumping Jacks
5 Burpees
20 Jumping Jacks

PVC Burgener Warm Up



Power Cleans 185/135 (Scale to 135/95; 95/65; 75/45 or further)
Hand Stand Pushups (Scale to pike hand stand pushups off a box)

Some Kipping Hand Stand Pushup Videos:

Carl Paoli Part 1

Carl Paoli Part 2

Sunday, March 23, 2014

Monday, 24 March 2014 The TOTAL!

Monday - 24 March 2014


Warm Up:

400m run/ 500m row
15 air squats with 3 second pause at bottom
15 pvc shoulder pass-throughs
15 pvc good mornings
front/back leg swings
left/right leg swings


3 Attempts to establish a 1 Rep Max Back Squat

3 Attempts to establish a 1 Rep Max Shoulder Press

3 Attempts to establish a 1 Rep Max Deadlift

Score: Combined weight of heaviest of the 3 movements.


Centurions, we'll continue today's Supple Sunday with our focus on the back. Today we are going to talk about how to get organized prior to moving or lifting heavy things.

Your spine is best loaded in a low strain (legs or ribcage not already pulling your spine into a rounded or over extended position) environment, like when you are NOT already under the bar. Poor pre-lift positioning is like lost potential. When it comes to your spine, we want to organize and brace that thing first, then load your hips and hammies. Probably the best example in the world of this is World Record Smasher Donnie Thompson. Heck watch any of the best strength athletes in the world take load off the ground or out of the rack and you will always see them prioritize spinal position first, then load the primary engines (shoulders and hips) next. Welcome to the concept of “load ordering”. If you have to fight to reclaim your neutral spine during a set up, you are not using your trunk musculature to brace, you are using it to triage a poor position. Good luck with that.

Get Organized when there are few external tissue strains on your positioning AND when you are not yet under load or movement demands. I like what Louis Simmons says; “Start where you finish”. If you want to finish in a crap position, start in a crap position.

Mission: 2 min each anterior hip mob/hip extension mob. Click for video

Test/retest: How hard you can squeeze your butt and lock yourself into your finishing position.

Saturday, March 22, 2014

Saturday, March 22nd - Open WOD 14.4


MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.
For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Friday, March 21, 2014

21 March 2014-Friday- Climbs

Teams of 2-

For time:

One partner complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)(205/115)(185/105)(135/95)
Then the other partner will complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225/135 lbs)(225 / 135 lbs)(205/115)(185/105)(135/95)


Warm up:
400m run/500m row
5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
when done, practice rope climbs for wod

Friday, 21 March 2014 - 2013 Regional WOD #7

2013 Regional WOD #7

4rds for time:

15ft rope climb x2
100 ft Sprint
4 Squat Cleans (225/135)
100ft Sprint


400 m run/500m row
10 air squats
10 OHS
10 baby elephants
20 leg swings from pull-up rig left then right each
10 GHDs
10 good mornings
10 burpees

Thursday, March 20, 2014

Thursday, 20 March 2014 - CrossFit Baseline Fitness Test

                                               CROSSFIT BASELINE FITNESS TEST

The athlete performs the following movements 3 rounds for time: (2 minute rest between each round)

500 m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Another week, another benchmark. This week, we'll take a look at CrossFit's "Baseline" workout. base·line /ˈbāsˌlīn/ - Noun: A minimum or starting point used for comparisons.“Baseline,” as written, is a short chipper of a 500m row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups. “Baseline” is performed at an all out sprint to measure your level of fitness and your cardio endurance. Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD (Workout of the Day). These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use “Baseline” as a measure of fitness now and as a benchmark that can be monitored over time to record an increase in power.

Standards of Movements: Squats – Squat below parallel. This means getting your hip crease below your knee crease. Full extension of the hip.

Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.

Push Ups – Chest to deck and full extension at the top. Enough said.

Pull Ups – Chin over bar. Full extension at the bottom.

If you scale any of the movements at any time you will drop at least one level below where you finished.

Log results and come back again in 3 months and see how much better you’ve gotten.

Fitness Level Charts:
Men / Women - Must be below each of these for all three rounds.  If any round is less you fall to the next level down.
Elite - 3:45 / 4:40
Pro - 4:30 / 5:35
Expert - 5:15 / 6:30
Collegiate - 6:15 / 7:30
Intermediate - 7:15 / 8:30
Novice - 8:15 / 9:30
Beginner - 9:15 / 10:30
Cut-Off - 10:00 / 11:00

400 m run  / 500 meter row
2 rounds of the following:
10 air squats
10 jumping jacks
10 push-ups
butt kicks down and back
knee highs down and back
10 ab mat situps
Samsun Stretch
5 Baby Elephants


Tuesday, March 18, 2014

Wed-19 March 2014

Team 100

For time, each member of the four-person team must complete the following:

  25 Wall balls (20 / 14 lbs)(14/12)
  25Chest to bar Pull-ups (scale down to banded c2b or jumping c2b)
  25Pistols (scale to banded pistols or use a box to help)
 25 One-arm dumbbell snatches (70 / 50 lbs)(50/30)(30/10)
**you can use KB if you would like**

 Warm Up

3 Rounds (not for time)

150m row
10 ghd sit ups
10 pvc thrusters
5 pull ups

Monday, March 17, 2014

Tuesday-18 March 2014

Partner Up

7 Minutes to find:

3 rep max Overhead squat 


For Time:

Burpee muscle-ups

Scaled Option
3 Rounds For Time:

10 ring dips
50 Ab Mat Sit ups 

1 partner will go while the other counts, then you will switch.


15 pass throughs
10 leg swings each leg
banded shoulder warm up

20 OHS with PVC
20 jumping jacks
20 alternating jumping lunges

Sunday, March 16, 2014

Monday-March 17th: Wear Green for Jackie

Pair “Jackie”
For time:

1 partner completes:
1000 meter Row
(45rx, 30, 15) Thruster, 50 reps
30 Pull-ups (scale to banded or box pull ups)

Then, the other partner completes
1000 meter Row
(45rx, 30, 15) pound Thruster, 50 reps
30 Pull-ups

(scale to banded or box pull ups)

  At the call of "3-2-1 … Go!" the 1st member grabs the handle, begins rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, they move to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, the 2nd athlete will move to the rower, and begin rowing. Then will proceed through the same sequence the female performed. Once the 30th pull-up is complete the workout is complete.

Warm up

From 1 side of the box to the other: 
Punters kick (alt legs)
baby elephant 
side lunge (alt legs)


2 rounds
10 burpees
10 pvc ohs
10 pvc presses

Supple Sunday, March 16th - "Baby Got Back"

Today's post focuses on your spine. Your spine is a masterful piece of biomechanical engineering! It's the bony armor that houses and protects your spinal cord. It bends forward, backward, side-to-side, and rotates. Without getting too "sciency," you need to know that your spine starts at the top of your neck (about ear-level) down the bottom to your tailbone. Your spine has three main regions of consisting of 24 articulating (moveable) vertebrae.

  • The Cervical spine has 7 vertebrae (C1-C7), that you know as the neck bones. If you touch your chin to your chest and put your hand at the bottom of the back of your neck, the bump you feel sticking out is your C7 vertebrae.
  • The Thoracic spine has 12 vertebrae (T1-T12). T1 is at the top of your ribcage and T12 is at the bottom of your ribcage.
  • The Lumbar spine has 5 vertebrae. You know this region as your lower back.

I use "Breakfast, Lunch, and Dinner," to help me remember the numbers.
You have breakfast at 7, lunch at 12, and dinner at 5.
Sorry for the anatomy lesson, but you need to understand how your body is built if you want to improve its performance. You'll often hear your coaches mention "neutral spine" or "flat back." As you can see from the picture above, each region of the spine has its own curve. The picture shows what a neutral spine is supposed to look like. When a coach tells you "flat back," they don't want you to have a perfectly flat spine, because your spine naturally has these curves. That being said, you should not have any change in you spinal position when you are performing your WODs. Watch this MWOD video about the "One Joint Rule." Basically, there should not be any change within the curves of your spine.

Your spine is the chassis for the two main movers of the body, your hips and shoulders. If your spine is in a bad position, then your hip and shoulder power output will suffer accordingly. Get your spine organized first, and you will set up your hips and shoulders for better performance. Watch the video below to get a better understanding on how a properly organized spine affects your performance. When you go back to the box, try to get into, and maintain proper spinal position when performing your WODs.

Friday, March 14, 2014

15 March 2014, Open WOD 14.3, Deadlifts, Box Jumps


Run 400m
10 Hand Release PU
10 Abmat SU
10 OHS
10 Box Jumps
10 Lunges
Spider Man Stretch
Samson Stretch

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.  115/75.  95/65.
15 box jumps, 24 / 20 inch 20/18"
15 deadlifts, 185 / 135 lb.  135/95.  105/75
15 box jumps, 24 / 20 inch.
20 deadlifts, 225 / 155 lb.  155/135.  115/85
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.  185/155.  125/95
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.  205/185.  135/105
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.  225/205.  145/115
15 box jumps, 24 / 20 inch
Those athletes who are registered open, will have the opportunity to be graded at 0900, or after the conclusion of the 1000 class.  For the newer athletes, consider scaling, as Deadlifts take time in developing form. 

Thursday, March 13, 2014

14 March 2014, C2B PU, 150m Sprint

Sprint 100/Jog 100 x 2
10 Pull-ups
10 Air squats
10 Push-ups
10 Hollow rocks
10 Lunges
10 Pass Thru's
10 Around the Worlds
10-15 mins
Kipping practice (Pull ups, K2E, T2B)

Metcon (Time)

10 rounds
10 C2B Pull Ups
150m sprint
Classes on Friday will be as normal weekday hours:  0530, 0900, 1200, 1730. 

Wednesday, March 12, 2014

13 March 2014, Wall Balls, Box Jumps

Back Squat 
50%/3, 60%/3, 70%/3, 80%/Max Reps
Then back down

Metcon (Time)

5 Rounds
20 Wallball (20/14)
20 Box Jumps (30/24)

Tuesday, March 11, 2014

12 Mar 2014, Power Snatches, Randy

Power Snatch
Touch and go

Randy (Time)

For Time:
75 Power Snatches, 75#

Monday, March 10, 2014

11 Mar 2014, BP, Thruster, DU

Close Grip Bench Press (3-3-3-Max-3-3-3)

50%/3, 60%/3, 70%/3, 80%/Max Reps
Then back down

Metcon (Time)

Thrusters (185/135)
50 Double unders between rounds

Sunday, March 9, 2014

10 Mar 2014, BS, Row, GHD

Squat Clean
Touch and Go

Metcon (Time)

2 Rounds
1000m Row
50 GHD Situps

Sunday, March 9th - Supple Sunday!

Kelly Starrett, Founder of MobilityWOD

Centurions, we're starting a new weekly post (every Sunday) that will hopefully educate and motivate you to learn about moving your body, understanding the mechanics behind that movement, and offer some techniques to help fix any limitations or issues you may have.

The majority of the information posted on Supple Sundays will come from MobilityWOD. It has hundreds of videos that you can watch that cover movement, mobility, flexibility, and stability of every joint, every muscle, and the body's fascial system. Go there today and search the videos for the joint, body part, or movement that is either causing you pain or you struggle with performing at the box.

We're in the second week of the CrossFit Games Open, with WOD 14.2 having the overhead squat at a moderately heavy weight. The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

Bottom position of the overhead squat.
Some athletes have a problem getting into the bottom position of the overhead squat, some don't. For those that do, don't be disheartened. You CAN improve your overhead squat, you just need to put in the deliberate practice to get there. The foundation to a good overhead squat is a really good air squat. That's why the air squat is the very first movement we teach at the Foundations class. Master this movement, and you've got the keys to the kingdom. If you struggle with your air squat, you will struggle even more in the front/back/overhead squat.

Many moons ago, your air squat looked this good without even trying!

So let's go back to beginning. The picture above shows the major points of performance for the air squat performed by someone who can't even spell the word "WOD." No matter how bad (or how good) you think your squat may be, chances are, you can make it better. Some athletes may have pre-existing medical conditions (surgery) that may constrain them in one way or another, but for about 98% of us, the inability to achieve and maintain a rock solid bottom position in the squat is something that we can address with mobility work and practice.

So if you want to have a rock-solid bottom position of the squat that would make junior up there jealous, you actually need to spend some quality time IN the bottom of the squat. Yes, it's probably going to be uncomfortable, but if it were easy, then you wouldn't walk into the box day after day. So here's your homework for today: Watch the very first MobilityWOD video ever made:

Then practice spending some time in the bottoms of the squat (we encourage you to start today!). You WILL start to notice increased range of motion in your hips, your knees, and your ankles!!

Here are some things to remember:

  • You can include some mobility elements in your warm up, but not in place of warming up.
  • Get sweaty before you start doing mobility work. A good 500m row works great.
  • You'll want to leave anything that hits deep for after your workout. Don't do a 10-minute squat test before a WOD!!
  • Yes, you can do mobility following your workout or at a completely different time.
  • You can hit different things at different time throughout the day.
  • As you are working with an area you will see the benefits last longer. In the beginning the change may not last as long as you think it should. As you work with it and your body learns the new position/movement pattern it will stay longer. After things get worked out and the area isn't as tight any longer it will be more maintenance and staying on top of it.
If you have any questions, please comment on the blog, on FaceBook, or ask any of your Centurion coaches. Additionally, take a look at the mobility posters that are hung over the bumper plates. There's a plethora of information there!!

Stay Supple!!

Friday, March 7, 2014

Saturday 8 March Open WOD 14.2

Warm Up
400m run / 500m row
10 Pass thrus w/ PVC
10 OHS w/ PVC
10 Around the world w/ PVC
10 Bar swings
10 Baby elephants

2014 Open WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95/65)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95/65)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95/65)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Class will begin at 1000.  If you are a registered games competitor, starting at 0900, you can be judged on 14.2.  There will also be time after the 1000 class (approx 1030) to continue being judged.  Expect judges to be present until 1100. If there are questions, please bring them to the attention of a coach prior to the start of class.

Thursday, March 6, 2014

Friday, March 7th

400m run/ 500m row
10 air squats
duck walks down
karaoke down/back
10 box jumps
10 dead lift with PVC or naked bar
10 back squats with PVC or naked bar

Back squat

45% (5), 55% (5), 65% (5), 75% (max reps), back down
7min AMRAP

7 deadlift (275/185)
7 box jumps (30/24)


Wednesday, March 5, 2014

Thursday, March 6th


400m run/ 500m row
10 pass throughs
10 Around-the-world
10 OHS
10 kip swings
10 pull ups
20 double unders
10 KBS

Squat snatch




20 KB snatch (right arm) (53/35)
50 double unders
20 KB snatch (left arm) (53/35)
50 double unders

Tuesday, March 4, 2014

Wednesday, March 5th

400m run/ 500m row
10x kip swings
10x pull-ups
10x push-ups
10x GHD or ab-mat sit ups

Close grip bench press
45% (5 reps), 55% (5 reps), 65% (5 reps), 75% (max reps), back down


For time:
100 toes-to-bar
Start workout and each minute with 10 push-ups

Monday, March 3, 2014

Tuesday, March 4th (NO 0530 due to weather, 0900 work call for post)

400m run/ 500m row
10x Around-the-world
10x pass throughs
10x OHS
10x kip swings
10 sec hold Sampson stretch
Front rack/receiving mobility x 2

Power clean

Power Clean

Push Jerk (135/95)
Front Squat (135/95)

Push Jerk
Front Squat

Sunday, March 2, 2014

Monday, March 3rd: Honor a Hero


For time:
1 mile run
100 pull-up
200 push-ups
300 squats
1 mile run

(may sub rowing 2k per mile, scale for new athletes 1k per mile)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. It was renamed “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.