Wods

2017-10-21

CrossFit

CrossFit E-Strength

10/21/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Bull (Time)
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run
In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here

2017-10-20

CrossFit

CrossFit E-Strength

10/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Pendlay Row (6sx3r@80%)
Back Squat (6sx3r@80%)
Metcon
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

2017-10-19

CrossFit

CrossFit E-Strength

10/19/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Overhead Squat (6sx3r@80%)
Sumo Deadlift High Pull (5sx5r@70%)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2017-10-18

CrossFit

CrossFit E-Strength

10/18/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
DB Chest Press (5sx10r)
Pull-ups (5sx10r)
Metcon
Elena (Time)
42 Wall Balls
21 Bench Press #185
30 Wall Balls
15 Bench Press #185
18 Wall Balls
9 Bench Press #185

2017-10-17

CrossFit

CrossFit E-Strength

10/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean (1 Rep Max)
1. Find 1 Rep Max
2. 80-90% 9 minute EMOM
1 rep in the first minute
2 reps in the second minute
3 reps in the third
back to 1 rep in the fourth
Front Squat (3 rep max)
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2017-10-16

CrossFit

CrossFit E-Strength

10/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press + Split Jerk
1. Build to a heavy complex 5+1
2. 95% 5 +1
3. 90% 5+1
Paused Power Clean + Paused Split Jerk (1 Rep Max )
3 Second Paused Power Clean and 3 Second Paused Split Jerk
Metcon
Metcon (AMRAP - Rounds and Reps)
3 Rounds of 5 Min AMRAP:
10 Burpee Box Step Overs 2x
53/35
1 Rope Climb
10 Push Press 2x 53/35

3 Min Rest between rounds
score lowest round of reps.

2017-10-14

CrossFit

CrossFit E-Strength

10/14/2017
Warm-up
Leg/Shoulder Mobility Drills
Gymnastics
Pull-ups (3 Sets Max Reps)
Weightlifting
Front Squat (5sx5r@85%)
Trap Bar Deadlift (1 Rep Max)
Metcon
Metcon (Time)
3 Rounds for time:
24 Cal Bike
12 Pistols
12 Burpees
12 Pistols

2017-10-13

CrossFit

CrossFit E-Strength

10/13/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Overhead Squat (5sx5r@85%)
Rope Climb (5 sets of max reps)
Metcon
Metcon (Time)
For Time:
100 Double Unders
50 HSPU
40 Toes to Bar
30 STO with axle bar 160/100
100ft Walking Lunges with axle bar 160/100

2017-10-12

CrossFit

CrossFit E-Strength

10/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (1 rep Max)
Bench Press (1 Rep Max)
Metcon
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

2017-10-11

CrossFit

CrossFit E-Strength

10/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch Pull + Power Snatch + Hang Snatch + Snatch Balance
1. Find 1 Rep Max
2. Drop to 115/75 and perform 10-1 in the complex.
Metcon
Metcon (AMRAP - Rounds and Reps)
Every 3 minutes 15 min
10 Clapping Push Ups
10 Box Jumps
250m Row

2 min time cap per round

2017-10-10

CrossFit

CrossFit E-Strength

10/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press + Split Jerk
1. Build to a heavy complex 5+1
2. Drop to 95% 5+1
3. Drop to 90% 5+1
Landmine Complex
3 Rounds
10 Squat to Press
10 Single Arm Press
10 Single Leg RDL
10 Single Arm Rows
10 Reverse Lunges
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
10 Push Ups
20 Lunges
200m Run
40 Cal Row

2017-10-09

CrossFit

CrossFit E-Strength

10/9/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Sumo Deadlift High Pull (10-8-6-4-2)
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

2017-10-07

CrossFit

CrossFit E-Strength

10/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Bear Complex for time:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
135/95
Metcon (Time)
For time:
100 Wall Balls
100 C2B Pull Ups
100 Pistols
100 Alt DB Snatches 70/50

2017-10-06

CrossFit

CrossFit E-Strength

10/6/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch (6sx3r@70%)
Snatch Balance
1. 1 Rep Max
2. 3sx5r@60% of 1 rep Max
Metcon
Metcon (Time)
5 rounds:
5 Dips
10 Burpees
15 Squats
20 Cal Bike

2017-10-05

CrossFit

CrossFit E-Strength

10/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean Pull + Clean + Hang Clean
1. Find 1 Rep Max
2. 1 complex @ 95%
3. 1 complex @ 90%
Front Squat
1. Find 2 Rep Max
2. 10 Minutes EMOM, 2 reps @ 80% of 1 rep max
Metcon
Metcon (Time)
For time:
50 Jumping Lunges
50 Wall Balls 20/10
50 Ring Rows
50 KB Swings 53/35
50 Back Ext.
50 Deadlifts 135/95
50 Burpees

2017-10-04

CrossFit

CrossFit E-Strength

10/4/2017
Warm-up
50 Push ups
50 Pull Ups
Weightlifting
DB Chest Press (5sx10r)
DB Rows (5sx10r)
Metcon
Metcon (Time)
10K Assault Bike for time

2017-10-03

CrossFit

CrossFit E-Strength

10/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift
1. 4 Rep Max
2. 5 Doubles at Max Weight
3. 2sx12r @40% of Max
Metcon
Metcon (Time)
For time:
800m Run
75 Thrusters 65/45
800m Run
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP:
7 1arm DB Shoulder Press (R)
7 1arm DB Shoulder Press (L)
100 Ft Sand Bag Carry 125/75

2017-10-02

CrossFit

CrossFit E-Strength

10/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (1sx20r@50%, 3sx10r@50%)
Barbell Lunges (10-8-6-4-2)
Metcon
Metcon (Time)
For Time:
2 Rounds:
20 HSPU
20 Cal Bike/Row
1 Rope Climb
then
2 Rounds:
10 Clapping Push ups
5 Box Jump Overs 24/20
20 Cal Bike/Row
10 Clapping Push Ups
5 Box Jump Overs 24/20

2017-09-30

CrossFit

CrossFit E-Strength

9/30/3017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Barbell OHP (6sx3r@80%)
Metcon
Metcon (Time)
For Time:
50 Burpees (every minute do 5 pull ups)
50 Pull Ups (every minute do 5 Burpees)

2017-09-29

CrossFit

CrossFit E-Strength

9/29/2017
Warm-up
Leg/Shoulder Mobility Drills
3 rounds
10 Push Ups
10 Ring Row
10 Squats
Weightlifting
Sumo Deadlift High Pull (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
3 Rounds for time:
18 Deadlifts 135/95
18 Thrusters 95/65
18 TTB

2017-09-28

CrossFit

CrossFit E-Strength

9/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean Pull + Power Clean + Hang Clean
1. Find 1 rep max.
2. 1@ 95%
3. 1@90%
Front Squat
1. Find 5 rep max with 2 second pause at the bottom positon.
2. 5 reps @95%
3. 5 reps @90%
Metcon
5k Row (Time)
Max Effort 5k Row

2017-09-27

CrossFit

CrossFit E-Strength

9/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press
5@50%
3@60%
3@70%
2@80%
1@90%
1@95%
attemp new Pr
Metcon
Metcon (Time)
For Time:
50 KB Swings
100 Singles
40 Sit Ups
100 Singles
30 HSPU
100 Singles
20 Pistols
100 Singles
10 Burpee Pull Ups
20 Pistols
100 Singles
30 HSPU
100 Singles
40 Sit Ups
100 Singles
50 KB Swings
100 Singles

2017-09-26

CrossFit

CrossFit E-Strength

9/26/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch Pull + Power Snatch + Hang Power Snatch (1 Rep Max)
1. Find 1 Rep Max
2. Drop to 95%
3. Drop to 90%
Snatch Grip Deadlift (1 Rep Max)
1. Find 1 Rep Max
2. 5 Reps @ 95%
3. 5 Reps @ 90%
Metcon
Metcon (Time)
15 Cleans 155/110
30 TTB
30 Box Jumps 24/20
15 Chest To Bar Pull Ups
30 DB Push Press 55/35
100 Double Unders
15 Thrusters 95/65
30 Pull Ups
30 Burpees
100 Ft OH Walking Lunge (Axle Bar) 45/25

2017-09-25

CrossFit

CrossFit E-Strength

9/25/2017
Warm-up
Leg/Shoulder Mobility Drills
1-Mile Run (Time)
Max Effort 1-Mile Run
Weightlifting
Push Press + Split Jerk
1. Build to a heavy 5 + 1
2. Drop to 95% 5+ 1
3. Drop to 90% 5 + 1
Metcon
Metcon (Time)
2 Rounds for time:
20 Cal bike
20 Push Jerks 135/85
20 Cal Row
20 Hang Power Snatches 135/85

2017-09-20

CrossFit

CrossFit E-Strength

9/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Weightlifting
Back Squat (1sx20r@50%, 3sx10r@50%)
Deadlift (5 Rep Max)
1. Establish 5 Rep Max.

2. 10-1 @75% of 5 Rep Max
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
20 Cal Bike
20 Wall Balls 25/14
20 Burpees
20 TTB

2017-09-19

CrossFit

CrossFit E-Strength

9/19/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press
8@50%
8@60%
5@70%
3@80%
2@85%
1 @90%
1@95%
Pendlay Row (6sx3r@80%)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2017-09-18

CrossFit

CrossFit E-Strength

9/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Snatch Warm Up
Weightlifting
Snatch (3 Rep Max)
Behind The Neck Push Press + OHS
1. Build to a heavy 5 + 1
2. 95% 5 +1
3. 90% 5 +1
Metcon
Metcon (Time)
For Time:
12-9-6
Thrusters
KB Swings
STOH
FS
2x 53/35

2017-09-16

CrossFit

CrossFit E-Strength

9/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Collin 2 (Time)
6 Rounds for time:
400m Row
12 Push Press, 115#/85#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#/65#

2017-09-15

CrossFit

CrossFit E-Strength

9/15/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx3r@80%)
Barbell OHP (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
50 Double Unders
20 Pull Ups
50 Sit Ups
20 Push Ups

2017-09-14

CrossFit

CrossFit E-Strength

9/14/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press
8 @ 50%
8 @ 60%
5 @ 70%
3 @ 80%
4 x 3 @ 85%
2x AMRAP @ 60%
DB Incline Press (4sx10r)
DB Rows (4sx10r)
Metcon
Metcon (Time)
For time:
20 Alternating DB Squat Snacthes 50/25 lbs
20 Alternating DB Squat Snacthes 60/35 lbs
20 Alternating DB Squat Snatches 70/45 lbs
20 Alternating DB Squat Snacthes 80/55 lbs

2017-09-13

CrossFit

CrossFit E-Strength

9/13/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (2 Rep Max)
1. Find your 2RM.

2. Drop down to 60% and do 2×5 with a 5 second pause each rep.
Power Clean + Hang Clean + Split Jerk (1 Rep Max)
1. Find your 1RM in the complex.

2. Drop down to 80% and do 3×3 of your 1RM.
Metcon
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24"
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

2017-09-12

CrossFit

CrossFit E-Strength

9/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch + Hang Snatch + Snatch Balance (1 Rep Max)
1. Establish a 1RM in the complex.

2. Drop down to 80-90% and do 10×1.

*For the snatch balance you need to re-rack the barbell in the back rack position before beginning the snatch balance.
Below The Knee Snatch Pulls (5sx5r)
1. 5×5 with a 3 second pause below the knee.

Choose a weight that allows you to maintain good form, low back must remain completely straight and chest up.
Metcon
Metcon (Time)
5 rounds for time:
8 Goblet Squats
24 KB Swings (American standard)
8 Goblet Squats

70/53

2017-09-11

CrossFit

CrossFit E-Strength

9/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
9/11 Tribute WOD (Time)
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (70# /53#)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

2017-09-09

CrossFit

CrossFit E-Strength

9/9/2017
Warm-up
Leg/Shoulder Mobility Drills
Skill/Progression
Rope Climbs
Skill/Progression
Double Unders
Metcon
Metcon (Time)
Three rounds of:
7 Deadlifts 345/225
7 Pull-Ups
7 Push ups

then,
Three rounds of:
21 Wall ball shots 20/14
21 Toes-to-bar

then,
100-foot Farmer carry 100/70
28 Burpee box jumps 24/20
100-foot Farmer carry 100/70

2017-09-08

CrossFit

CrossFit E-Strength

9/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Pendlay Row (10-8-6-4-2)
Overhead Squat (5sx5r@65%)
Metcon
Metcon (Time)
2 rounds for time:*

20 KB OH Lunges
200m Run
20 KB STOH
20 Cal Row
20 KB Swings
20 Cal Bike
20 KB FS
20 Burpees

*Repeat 2nd round at 10 reps on each exercise. Run 100m

53/35

2017-09-07

CrossFit

CrossFit E-Strength

9/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Squat (6sx4r@70%)
DB Chest Press (5sx10r)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP:
20 Cal Bike
100 Singles
30 Sit Ups

2017-09-06

CrossFit

CrossFit E-Strength

9/6/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Hang Clean + Front Squat + Push Jerk (1 Rep Max)
1. Establish your 1RM of the day.

2. 12 Min EMOM: Hang Squat Clean + Front Squat + Push Jerk at the heaviest weight you managed to lift in the complex. Drop weight if needed.
Metcon
Metcon (Time)
For time:

10 rounds:
250m Row
10 Burpees over the rower

10 minutes rest

10 rounds:
200m Run
20 KB swings 53/35

2017-09-05

CrossFit

CrossFit E-Strength

9/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch Warm Up
Power Snatch (1 Rep Max)
1. Establish your 1RM in power snatch. Every lift has to be done with a three second pause in the catch position.

2. Drop down to 85% and do 10 singles.
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
20 Cal Row
30 Wallballs 25/14
20 Toes to Bar
30 Box Jumps 24/20
20 SDHP 70/53 KB
30 Burpees
20 STO 135/85

2017-09-02

CrossFit

CrossFit E-Strength

9/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Pull-ups (5sxMax reps)
Bench Press
8 @ 55%

5 @ 65%

5×3 @ 75%

2x AMRAP @ 65%*

3x AMRAP @ 75%*
Metcon
Metcon (Time)
6 Rounds:
9 Sandbag burpees
18 Sandbag RDL
9 Sandbag burpees
18 Sandbag Cleans

then 400m run
Complete 6 rounds of movements then run 400 meters.

2017-09-01

CrossFit

CrossFit E-Strength

9/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
OHS Setup + OHS (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
For Time:
37 Cal Bike
37 Cal Row

27 Cal Bike
27 Cal Row

21 Cal Bike
21 Cal Row

15 Cal Bike
15 Cal Row

2017-08-31

CrossFit

CrossFit E-Strength

8/31/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
10 Muscle Clean + Push Press
10 Paused Power Clean + Push Press
10 Paused Clean + Split Jerk
10 Clean & Jerk

The weight for the clean & jerk warm-up should be 30-35% of your 1RM clean & jerk.
Clean + Front Squat + Split Jerk (1 Rep Max)
1. Establish a 1RM in squat clean + front squat + split jerk.

2. Drop down to 80-90% and do 5 reps of the complex this time with a 3 second pause in the split.
Clean Pull (5sx5r@100 of Clean Max)
1. 5×5 Clean pulls at 100% of your most recent 1RM clean
Metcon
Metcon (Time)
Ascending Turkish Get-Ups 1 each arm:
18lb – 26lb – 35lb– 44lb – 53lb
Directly into 2 rounds for time:
24 GHD Sit-ups
24 Single arm KB Overhead lunges 53/35 (12 each leg)

2017-08-30

CrossFit

CrossFit E-Strength

8/30/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx3r@80%)
Barbell OHP (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
9 Pull Ups
15 Wall Balls 25/14
21 Burpees

2017-08-29

CrossFit

CrossFit E-Strength

8/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (5sx10r@50%)
Metcon
Conditioning
2 rounds for time, use a weight vest if you have one:

3 Rope climbs 15ft
10 Dips
13 Wallball TTB (squeeze the ball between your ankles)
Metcon (Time)
5 rounds for time:
500m Row
15 Bench press 135/75

*Choose an appropriate weight (You must be able to complete the 15 reps in 3 sets)

2017-08-28

CrossFit

CrossFit E-Strength

8/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Conditioning
15 min AMRAP, easy pace:

400m Run
40m Forward Bear crawl
20 Push-ups
40m Backward Bear crawl
20 Air squats
40m OH Lunge 95/65 (use narrowest grip possible)
Weightlifting
Snatch Warm-up
3rx2s
Snatch Pulls
Muscle Snatch
Power Snatch
Deep Power Snatch
Snatch
Snatch (3 Rep Max)
Metcon
Metcon (Time)
21-15-9
For time:

Front Squat 185/135 – from rack

Weighted GHD Sit-ups 14/10lbs Medball

2017-08-26

CrossFit

CrossFit E-Strength

8/26/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time:
20 Cal Row
30 Push ups

20/15 Cal Bike
30 Thrusters

20 Cal Row
30 Dips

20/15 Cal Bike
30 Hang Power Cleans

20 Cal Row
30 Pull ups

20/15 Cal Bike
30 Sumo DLHP

95/65
Accessory
100 Sit ups
100 Back Ext.

2017-08-25

CrossFit

CrossFit E-Strength

8/25/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clusters (1 Rep Max)
Cluster
1. Do ten singles at 95/65
2. Find Daily Max
Cluster + Thruster (1 Rep Max)
1. Do three sets of the complex at a light warm-up weight of your own choice.
2. Find Daily Max
Cluster + Thruster + Push Press (1 Rep Max)
1. Do three sets of the complex at a light warm-up weight of your own choice.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP:
5 Rope Climbs
15 Box Jumps
30 Wall Balls

2017-08-24

CrossFit

CrossFit E-Strength

8/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Rack Lunge (10 Rep Max)
Metcon
Metcon (Time)
For time:

50m Run
100m Run
150m Run
200m Run
250m Run
300m Run

Then descend back to 50m

Use a 1:1 work to rest ratio.

2017-08-23

CrossFit

CrossFit E-Strength

8/23/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press Warm Up:
8 @ 50%
5 @ 60%
5x 3 @ 70%
2x AMRAP @ 60%
3x AMRAP @ 70%
Palms In DB Bench Press (10-8-6-5)
Increse weight each set
DB Military Press (4sx12r)
Increase weight each set
Metcon
Metcon (Time)
2011:
Event 4:
For time:
100 Pull-ups
100 Kettlebell swings 53/35
100 Double-unders
100 Overhead squats 95/65
25 min time Cap

2017-08-22

CrossFit

CrossFit E-Strength

8/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Clean + Push Jerk (1 rep max)
1. Power Clean + Push Jerk 1 rep max.
2. Drop down to 80% and perform as many reps as possible in five minutes.
Front Squat (5 Rep Max)
1. Front Squat 5 rep max
2. Do five additional sets of triples on the weight of the 5RM.
Metcon
Metcon (AMRAP - Reps)
Tabata: 8x 20 sec on – 10 sec off:

1. Ring Push-Ups
2. Air Squats
3. Sit-Ups
4. Assault Bike

First do 8x 20 sec on – 10 sec off 1. Ring Push-Ups. Then rest 60 sec, then move onto 2. etc.

2017-08-21

CrossFit

CrossFit E-Strength

8/21/2017
Warm-up
Leg/Shoulder Mobility Drills
Warm-Up
10 Hang Snatch Pulls
10 Hang Muscle Snatches
10 Hang Power Snatches
10 Hang Deep Power Snatches
10 Hang Squat Snatches
Weightlifting
Hang Squat Snatch (1 Rep Max)
1. Find your 2RM in hang squat snatches. On the first rep you have to pause for three seconds in the bottom position.
2. Drop down to 90% for ten additional sets of one hang squat snatch + three snatch pulls from the floor. In snatch pulls, reset in the starting position every time and pause for three seconds with as much posture as possible before you start pulling from the floor.
Deadlift (1sx20r@50%, 3sx10r@50%)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 rounds:

4 min Row

2 min AMRAP:
10 Burpees
10 Goblet Squat 53/35
10 KB Swing 53/35

2 min Rest

2017-08-19

CrossFit

CrossFit E-Strength

8/19/2017
Warm-up
Leg/Shoulder Mobility Drills
2 min Jump rope
Followed by,
2 Rounds:
10 PVC Good Mornings
10 PVC Pass Throughs
10 Ring Rows
Weightlifting
Bent Over Row (10-8-6-4-2)
Pull-ups (100 reps)
Metcon
3K Row (Time)

2017-08-18

CrossFit

CrossFit E-Strength

8/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx3r@80%)
Bench Press (10-8-6-4-2)
Metcon
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

2017-08-17

CrossFit

CrossFit E-Strength

8/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
1. Do five rounds of 2 clean pulls + 2 power cleans + 2 hang squat cleans
Clean Pull + Power Clean + Hang Squat Clean (1 Rep Max)
1. Find your daily max in clean pull + power clean + hang squat clean.

2. Drop down to 70% and find your 1RM in power clean

3. Drop down to 90% of the heaviest weight from the complex and do ten additional sets of one clean pull + one hang squat clean.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
12 OH forward lunges 110/75
6 Strict HSPU
12 SDHP 110/75
6 Strict Chin ups
Turkish Get Up (30 reps)
Choose manageable weight.

2017-08-15

CrossFit

CrossFit E-Strength

8/15/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1 Rep Max)
1. Build to a heavy single.

2. 10sx2r @ 40% of 1 rep max
Metcon
Metcon (Time)
5 rounds for time:

200m Run
20 TTB
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP:
10 HSPU
20 FR walking lunges 95/65

2017-08-14

CrossFit

CrossFit E-Strength

8/14/2017
Warm-up
Leg/Shoulder Mobility Drills
Conditioning
20 min AMRAP:
10 Push-ups
20 Burpees
30 Air Squats – keeping good form is very important
20 Lateral Box jumps 24/20
Weightlifting
Barbell Warm Up
Warm-up:

10 Muscle Clean + Press
10 Power Clean + Push Press
10 Deep Power Clean + Power Jerk
10 Clean & Split Jerk

The weight for the clean & jerk warm-up should be 30-35% of your 1RM clean & jerk.
Hang Squat Clean + Front Squat + Split Jerk (1 Rep Max)
1. Find your daily max in hang squat clean + front squat + split jerk.
2. Stay at the heaviest weight you managed in the complex and do five additional hang clean & jerks.

2017-08-11

CrossFit

CrossFit E-Strength

8/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
3 rounds:
100m at speed
50m recovery
3 min Rest

3 rounds:
50m at speed
100m recovery
3 min Rest

The idea of this workout is to be able to hit a quick pace on the 100m and 50m pieces. Then be able to recover while swimming and maintaining good form and technique on the recovery swim.

Swim down:
5 min Easy Pace

Total Distance: 1450m

2017-08-10

CrossFit

CrossFit E-Strength

8/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time:
800m Run
400m Walking Lunges
800m Run
Elena (Time)
42 Wall Balls
21 Bench Press #185
30 Wall Balls
15 Bench Press #185
18 Wall Balls
9 Bench Press #185

2017-08-09

CrossFit

CrossFit E-Strength

8/9/2017
Warm-up
Leg/Shoulder Mobility Drills
Conditioning
10 Sets of 100m sprints
Recover as needed between sets
Metcon
Metcon (Time)
For time:

50 Sit ups
50 TTB
50 HSPU
50 TTB
50 GHD Sit Ups
Time cap = 15 Min

2017-08-08

CrossFit

CrossFit E-Strength

8/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
5k Run (Time)
Max Effort 5k Run
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
10 Burpees
20 Walking Lunges
30 Sit Ups
40 Squats

2017-08-07

CrossFit

CrossFit E-Strength

8/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

2017-08-04

CrossFit

CrossFit E-Strength

8/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Hang Clean and Jerk (1 Rep Max)
1. Find your 1RM in Hang Squat Clean & Split Jerk.
2. Drop down to 80% of your 1RM and do five sets of 1 Squat Clean + 1 Paused Front Squat + 1 Split Jerk.
Overhead Squat (6sx3r@80%)
Metcon
Metcon (Time)
Row for speed:

100m
2 min rest
200m
2 min rest
300m
2 min rest
400m
2 min rest
500m

2017-08-03

CrossFit

CrossFit E-Strength

8/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell Lunges (10-8-6-4-2)
Sumo Deadlift High Pull (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
Gymnastics Conditioning:

5 rounds:
3 min on – 1 min off:

AMRAP:*
5 Pull-Ups
10 Deficit Plate Push-Ups
20 Air Squats

*Start from where you finished the previous AMRAP

2017-08-02

CrossFit

CrossFit E-Strength

8/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell OHP (6sx3r@80%)
Front Squat (6sx3r@80%)
Metcon
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

2017-08-01

CrossFit

CrossFit E-Strength

8/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Individual | Triple G Chipper

For time:
100 Pull-Ups
80 GHD Sit-Ups
60 One-legged Squats, alternating
40 cal Row
20 Dumbbell Push presses 100/70lbs DB

Time cap: 14 minutes
Weightlifting
Deadlift from Block (3 Rep Max)
1. Establish a heavy 3 rep max from blocks (just above the knee)

2. Drop down to 40% and do 3sx10r DL from the floor focusing on speed.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP:
55 Double Unders
15 Ring dips
5 Hang Power Cleans 155/85

2017-07-31

CrossFit

CrossFit E-Strength

7/31/2017
Warm-up
Leg/Shoulder Mobility Drills
Barbell Warm Up
95/55
10 Snatch Pulls
10 Muscle Snatches
10 Power Snatches
10 Deep Power Snatches
10 Squat Snatches
Weightlifting
Snatch (2 Rep Max)
Back Squat (5 Rep Max)
1. Find your 5RM.
2. Do three additional sets of triples at the weight of the 5RM.
Metcon
Burpees (Time)
100 Burpees over the bar

2017-07-29

CrossFit

CrossFit E-Strength

7/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bear Complex (5sx7r)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Increase weight each set
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2017-07-28

CrossFit

CrossFit E-Strength

7/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (10-8-6-4-2)
Pendlay Row (6sx3r@80%)
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

2017-07-27

CrossFit

CrossFit E-Strength

7/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean + Push Jerk + Split jerk (1 Rep Max)
Clean + Push Jerk + Split Jerk
1. Establish a daily max in the complex.
2. Do five additional sets at 90% but with two cleans.
3. Do twenty clusters at 135/95.
Metcon
Metcon (AMRAP - Reps)
3 rounds for time/Max reps:

20/15 cal Assault Bike

30 sec max TTB

20/15 cal Assault Bike

30 sec max Double Unders

2017-07-26

CrossFit

CrossFit E-Strength

7/26/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (1 rep Max)
Deadlift (1 rep Max)
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2017-07-25

CrossFit

CrossFit E-Strength

7/25/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Metcon (Time)
CrossFit: Regional Event 4 from 2012

For time:

50 Back Squats 135/95
40 Pull Ups
30 Shoulder to Overhead 135/95

50 Front Squats 85/65
40 Pull Ups
30 Shoulder to Overhead 85/65

50 Overhead Squats 65/45
40 Pull Ups
30 Shoulder to Overhead 65/45

Time Cap: 22 Min
Dallas 5 (5 Rounds for reps)
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

2017-07-24

CrossFit

CrossFit E-Strength

7/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2017-07-22

CrossFit

CrossFit E-Strength

7/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Overhead Squat (6sx3r@80%)
Jerk From Rack (1 Rep Max)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2017-07-21

CrossFit

CrossFit E-Strength

7/21/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
5k Row (Time)
Max Effort 5k Row

2017-07-20

CrossFit

CrossFit E-Strength

7/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Clean + Hang Power Clean + Split Jerk Double (1 Rep Max )
1. 1 + 1+ 2 Max
2.Drop down to 80% and do two sets of 2 TnG Power Cleans + 2 Hang Power Cleans + 2 Split Jerks.
Metcon
Metcon (Time)
4 rounds:

30/20 Cal Assault Bike
15 Bar Facing Burpees
As many unbroken Strict press as possible 65/45

Rest 4 minutes.

2017-07-19

CrossFit

CrossFit E-Strength

7/19/2017
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Front Squat (6sx3r@80%)
Push Press (6sx3r@80%)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2017-07-18

CrossFit

CrossFit E-Strength

7/18/2017
Warm-up
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

2017-07-17

CrossFit

CrossFit E-Strength

7/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (3 Rep Max)
1. Build to a heavy set of 3
2. Drop down to 90% and do 3sx3r
Snatch
Snatch Chipper:

For time:

1x 95/55

2x 105/60

3x 115/65

4x 125/70

5x 135/75

6x 145/80

7x 155/85

8x 165/90

9x 175/95

10x 185/100

Scale = The final weight should be around 80% of your 1RM snatch. Build in 5lbs or 10lbs increments over the 10 sets.

Rules: If you take a step forward or back as you stand up then that lift is a no-rep. If you fail a lift you have to do ten bar-facing burpees over the bar as penalty before you can continue snatching. If you fail three times in a row you are done.

Time Cap: 20 Min
Metcon
Metcon (Time)
2 rounds for time:

30 Cal Assault Bike
15 Kettlebell Snatches 53/35
20 Box Jumps 24/20

2017-07-15

CrossFit

CrossFit E-Strength

7/15/2017
Warm-up
Leg/Shoulder Mobility Drills
400m Run (Time)
Max Effort 400m Run
Weightlifting
DB Chest Press (5sx10r)
Pendlay Row (6sx3r@80%)
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

2017-07-14

CrossFit

CrossFit E-Strength

7/14/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Barbell Lunges (10-8-6-4-2)
Sumo Deadlift High Pull (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
20 KB Swings 53/35
20 Wall Balls 20/14
20 Sit Ups
20 Push Ups
100 YD Sprint

2017-07-13

CrossFit

CrossFit E-Strength

7/13/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
DB Rows (5sx10r)
DB OHP (5sx10r)
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

2017-07-12

CrossFit

CrossFit E-Strength

7/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Kipping Pull-ups
5 Min Kip Drills
Weightlifting
Paused Front Squat ( 1 Rep Max)
1. Find your 1RM. Squat down slowly, pause for five seconds in the bottom position without moving at all and then stand up as fast as you can.

2. Do five additional front squat singles without the pause in the bottom.
Power Clean + Hang Clean + Split Jerk (Find 1 Rep Max)
1. Find your 1+1+1RM. You are not allowed to drop the bar between reps.
Metcon
Metcon (Time)
3 rounds for time:
10 Ring dips
10 Alternating OH Lunge 135/95
10 Thrusters 135/95
10 HSPU

2017-07-11

CrossFit

CrossFit E-Strength

7/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
Metcon (Distance)
Row: 20 min Max Distance*
*At minute 4, 10, 16 Perform:

25 Double-Unders
20 wall-facing shoulder taps
25 Double-Unders

2017-07-10

CrossFit

CrossFit E-Strength

7/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (5 RM)
At your 5RM weight do 10×1 with a 5 second pause in the bottom position
Metcon
Metcon (AMRAP - Reps)
5 Min AMRAP:
10 BBJO 24/20in
5 Pull-ups

3 Min Rest

10 Min AMRAP:
20 SDHP 115/75
20 STOH 115/75
20 FR Lunges 115/75

3 Min Rest

15 Min AMRAP:
400m Run
10 DB Cleans 50/35
30 Push-Ups

2017-07-08

CrossFit

CrossFit E-Strength

7/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
400m Run (Time)
Max Effort 400m Run
Snatch Pull (6sx3r@80%)
OHS Setup + OHS (1 Rep Max)
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

2017-07-07

CrossFit

CrossFit E-Strength

7/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Double-Unders
5 Minutes
Weightlifting
Weightlifting/Strength
1 Min on : 1 Min off, 3 rounds for max reps:
1. 185/115 Front Squat
2. 135/85 Push Press
3. 185/115 Deadlift
Complete Front Squats in first minute, rest one minute, then Push Press in the third minute etc.
Metcon
Medium Grace (AMRAP - Reps)
30 Clean and Jerks, 175#/125#

2017-07-06

CrossFit

CrossFit E-Strength

7/6/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
800m Run
30 Burpees
800m Run
50 Sit-ups

2017-07-05

CrossFit

CrossFit E-Strength

7/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Warm-Up with Barbell
3 rounds of:
5 Front Split Presses
5 Paused Split Jerks
Then perform:
85/55
10 Muscle Cleans + Split Jerk
10 Paused Power Clean + Split Jerk
10 Clean & Jerk
Weightlifting
Clean and Jerk (1+2RM)
1. Drop down to 80% and find your 1RM
Metcon
Metcon (Time)
For time:
27-21-15
Cal Row
Burpee
C2B

2017-07-04

CrossFit

CrossFit E-Strength

7/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

2017-07-03

CrossFit

CrossFit E-Strength

7/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Hang Snatch (1 Rep Max)
1. Find your 1RM
2. Drop down to 85-90% and do one snatch pull + one hang snatch + one below the knee snatch every other minute for five rounds
Back Squat (3 Rep Max)
1. Find your 3RM
2. Do ten reps at your 3RM for time in as many sets as needed
Metcon
Metcon (Time)
4 rounds for time:
10 DL 315/175
25 TTB

Time Cap = 12 min

2017-07-01

CrossFit

CrossFit E-Strength

7/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Back Rack Split Jerk + OHS (1 Rep Max)
1. Find your 1RM
2. Drop down to 70% and do five sets of five reps, try to increase the weight from the last time you preformed this.
Metcon
Metcon (Time)
For time:
15 Cleans 155/100
30 Toes to bar
30 Box jumps 24/20
20 Strict Pull-Ups
30 Ring Push Ups
30 DB Push Press / Push Jerk 40/25lb
30 Double Unders
15 Thrusters 135/95
30 Pullups
30 Burpees
100′ OH Walking lunge with 45/25lb plate

Time cap = 25 min

2017-06-30

CrossFit

CrossFit E-Strength

6/30/2027
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Jerk From Rack (1 Rep Max)
Barbell OHP (6sx3r@80%)
Metcon
Brehm (Time)
For Time:
10 Rope Climbs, 15"
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

2017-06-29

CrossFit

CrossFit E-Strength

6/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time 95/65
15-12-9
Cal Row/Power Snatch
2 Min Rest
15-12-9
Cal Row/Squat Snatch
2 Min Rest
15-12-9
Cal Row/OHS
2 Min Rest
15-12-9
Cal Row/Power Clean
2 Min Rest
15-12-9
Cal Row/Squat Clean
2 Min Rest
15-12-9
Cal Row/FS

Time cap = 60 Min

2017-06-28

CrossFit

CrossFit E-Strength

6/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (6sx5r@70%)
Back Squat (6sx3r@80%)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

2017-06-27

CrossFit

CrossFit E-Strength

6/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

2017-06-26

CrossFit

CrossFit E-Strength

6/26/2017
Warm-up
Leg/Shoulder Mobility Drills
400m Run (Time)
Max Effort 400m Run
Weightlifting
Snatch Pull (6sx3r@80%)
Push Press (10-8-6-4-2)
Metcon
Adrian 2 (Time)
7 Rounds For Time of:
3 Deadlifts 225#/150#
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30"

2017-06-24

CrossFit

CrossFit E-Strength

6/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2017-06-23

CrossFit

CrossFit E-Strength

6/23/2017
Warm-up
Leg/Shoulder Mobility Drills
Snatch Warm Up
Metcon
Metcon (Time)
For time:
15 Power Snatches 175/125
15 Snatches 135/85
15 Power snatches 175/125
15 Snatches 135/85
Use 1 bar and change the weights, scale as needed.
Weightlifting
Barbell OHP (1 Rep max)
Front Squat (5 Rep Max)
1. Find your 5RM
2. Do 5 sets of 1 rep with a 5 sec pause in the bottom position at your 5RM

2017-06-22

CrossFit

CrossFit E-Strength

6/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Rack Split Jerk + Paused OHS (1 Rep Max)
Do a back rack split jerk to get the weight overhead and pause for three solid seconds in the bottom position of the overhead squat.
Metcon
Metcon (Time)
4 Rounds for Time:
20 Box Jumps 24/20
25 Burpees
30 KB Swings 53/35

2017-06-21

CrossFit

CrossFit E-Strength

6/21/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Bench Press (10-8-6-4-2)
Pendlay Row (10-8-6-4-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
10 WB 30/20lbs
4 HSPU
12 TTB
10 WB 30/20lbs
6 HSPU
14 TTB
10 WB 30/20lbs
8 HSPU
16 TTB
10 WB 30/20lbs
10 HSPU
18 TTB

2017-06-20

CrossFit

CrossFit E-Strength

6/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (Find your 3 Rep Max)
Snatch + Below the Knee Snatch + Hang Snatch (Find your Daily Max)
Metcon
Metcon (Time)
4 rounds for time:
20 Pull ups
20 FS 110/75
20 Push Press 110/75
20 Sit Ups

2017-06-19

CrossFit

CrossFit E-Strength

6/19/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting/Strength
TnG Power Clean + Lunges
Complete one round every five min, then add 10lbs each round (Starting weight 110/55. Continue until you can’t complete a round within the time-cap. In the lunges, one step counts as one rep:
5 TnG Power Cleans
10 Alternating Front Rack Lunges
5 TnG Power Cleans
10 Alternating Back Rack Lunges
5 TnG Power Cleans
10 Alternating Overhead Lunges
Weightlifting
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Push Ups
Air Squat
30 sec wall facing HSH

Time cap: 15 min
Accessory
For quality, divide as needed:
50 Strict TTB
50 Strict Ring Rows

Time cap 10 min

2017-06-17

CrossFit

CrossFit E-Strength

6/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For Time:
200 Singles
75 Wall Balls 30/20lbs
50 Toes to Bar
75 Wall Balls 20/14lbs
200 Singles
50/35 Cal Row
30 Bear complex 135/75
Each time you break 10 bar facing burpees.
50/35 Cal Assault Bike
800m Run
75 OHS 75/45
800m Run

2017-06-16

CrossFit

CrossFit E-Strength

6/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Overhead Squat (6sx3r@80%)
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

2017-06-15

CrossFit

CrossFit E-Strength

6/15/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time:
10 rounds:
15 Cal Assault Bike
20 Push ups
Then:
10 rounds:
15/10 Cal Row
10 DB OHP 50/35
Then:
10 rounds:
150 meter Run
5 Bench press 185/85

Time cap: 40 Min
Weightlifting
Front Squat (Find 1 Rep Max)
1. Find 1 Rep Max
2. Drop to 80% 3sx3r

2017-06-14

CrossFit

CrossFit E-Strength

6/14/2017
Warm-up
Leg/Shoulder Mobility Drills
3 rounds of:
5 Front Split Presses
5 Paused Split Jerks
Weightlifting
Barbell Cycling (EMOM for 9 minutes)
85/55
Min 1: 10 Muscle Cleans + Split Jerk
Min 2: 10 Paused Power Clean + Split Jerk
Min 3: 10 Clean & Jerk
Clean and Jerk (1 Rep Max)
1. Find your 1RM
2. Drop down to 80% and find your 1RM for a second time
3. Drop down to 80% and find your 1RM for a third time
Barbell OHP (4 Rep Max)
1. Find your 4RM
2. Do 5sx2r at your 4RM

2017-06-13

CrossFit

CrossFit E-Strength

6/13/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (Find 4 rep Max)
1. Find your 4RM
1. Do 3sx2r at your 4RM
Warm-Up with Barbell:
10 Hang Snatch Pulls
10 Hang Muscle Snatches
10 Hang Power Snatches
10 Hang Deep Power Snatches
10 Hang Snatches
Hang Snatch (Find 2 Rep Max)
1. Find your 2RM
2. Drop down to 90% and do one snatch pull + hang snatch every minute for ten minutes but this time every hang snatch has to be done with a three second pause in the bottom position.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP:
10 WB 30/20lbs
50 DU
10 Push Ups
*Increase WB reps by 10 each round (i.e. 10-20-30-40-50-60)

2017-06-12

CrossFit

CrossFit E-Strength

6/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bear Complex (5sx7r)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
4 rounds for time:
10 Box Jumps 24/20in
8 DL 225/150
10 Box Jumps 24/20in
25 TTB

Time cap: 15 min

2017-06-10

CrossFit

CrossFit E-Strength

6/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael "Freight" Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

2017-06-09

CrossFit

CrossFit E-Strength

6/9/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r@80%)
Barbell OHP (6sx3r@80%)
Metcon
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

2017-06-08

CrossFit

CrossFit E-Strength

6/8/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds:
5 Box Jumps
10 Suitcase Deadlifts
15 KB Swings
Weightlifting
Deadlift (6sx3r@80%)
Back Squat (6sx4r@80%)
Metcon
5k Row (Time)
Max Effort 5k Row

2017-06-07

CrossFit

CrossFit E-Strength

6/7/2017
Warm-up
Push/Pull
Warm Up
3 Rounds
10 Dips
10 Push Ups
10 Ring Rows
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

2017-06-06

CrossFit

CrossFit E-Strength

6/6/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Weightlifting
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Gymnastics
Dragon Flag (3sx10r)
Kip Swing (3sx10r)
Metcon
Metcon (Time)
For Time:
2 rounds of:
6 C2B
6 Push Ups
2 rounds of:
6 C2B
6 Ring Dips
2 rounds of:
6 C2B
6 HSPU

2017-06-05

CrossFit

CrossFit E-Strength

6/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Sumo Deadlift High Pull (6sx3r@80%)
Push Press (10-8-6-4-2)
Metcon
Arnie (Time)
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here

2017-06-03

CrossFit

CrossFit E-Strength

6/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Assault Bike
50/35 Cals
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

2017-06-02

CrossFit

CrossFit E-Strength

6/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
3 Rounds for Time:
4 TnG Clusters 135/75
8 KB Swings 70/ 53
12 Toes to Bar
Weightlifting
Back Squat + Snatch (10-8-6-4-2)
10-8-6-4-2 of Back Squats + (Squat) Snatches, use 2 bars 1 at 80% of your 2RM snatch and 1 at 80% of your 2RM BS from Training. The sets of back squats have to be done unbroken.
Daily Movement Drill
60 second couch stretch each leg

2017-06-01

CrossFit

CrossFit E-Strength

6/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24''
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20#
50 Sit-ups
5 Rope Climbs, 15'
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here

2017-05-31

CrossFit

CrossFit E-Strength

5/31/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (1 Rep Max)
Then:
2r@90%
3r@80%
5r@70%
10 Muscle Cleans
10 Power Cleans
10 Push Presses
10 Push Jerks
Power Clean + Push Jerk (Power Clean + Push Jerk Chipper)
10 Reps@:
165/65
175/75
185/85
195/95
205/105
215/115
225/125
235/135
245/145
255/155

You have to do the ten Power Cleans first and then start the Push Jerks. If you are unable to do the ten Push Jerks unbroken you have to power clean it to get started with the following reps. Scale the weights to hit 90/85/80/75/70/65/60/55/50/45% of your 1RM Power Clean and Push Jerk.
Daily Movement Drill
60 second couch strecth (each side)

2017-05-30

CrossFit

CrossFit E-Strength

5/30/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm-up
3rx2s
Snatch Pulls
Muscle Snatch
Power Snatch
Deep Power Snatch
Snatch
Weightlifting
Snatch (Find 2 Rep max)
Do 5 singles @ 2 Rep Max Weight
Back Squat (Find 2 Rep Max)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
500m Row
21 OHS Right Arm 45/25
500m Row
21 OHS Left Arm 45/25

2017-05-29

CrossFit

CrossFit E-Strength

5/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-05-27

CrossFit

CrossFit E-Strength

5/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
20 Rounds of: 

30 sec on/ 30 sec off AMRAP:
1x Power Clean 115/75 

1x Cluster 115/75 

1x Push Press 115/75
Metcon
Metcon (Time)
Event 5:
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats 80/55

Time cap: 11 minutes

Scale =
11 Min AMRAP:
10 PU
10 Ring Dips
10 Single arm OHS
Metcon (Time)
Event 6:
For time:
30 / 25 cal. bike
20 burpee box jump-overs 30/24
10 sandbag cleans 150/100

Time cap: 6 minutes

2017-05-26

CrossFit

CrossFit E-Strength

5/26/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2017-05-25

CrossFit

CrossFit E-Strength

5/25/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Clean and Jerk (2 Cleans + 2 Jerks Daily Max)
3 Sets of 1 Clean + 1 Front Squat + 1 Jerk @ 2R Daily Max Weight.
Front Squat (5sx2r@85%)
Barbell OHP (4 Rep Daily Max)
5sx2r@ 4 Rep Daily Max
Metcon
Metcon (Time)
Event 4:
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts 60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts 60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts 60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
 Women use two 106-lb. kettlebells
Time cap: 11 minutes

2017-05-24

CrossFit

CrossFit E-Strength

5/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Event 3:
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
Gymnastics
Metcon (AMRAP - Rounds and Reps)
4 Min AMRAP:
7 Ring Push ups
7 Burpee
Rest 2 Min:
4 Min AMRAP:
7 False grip Ring Pull-ups
7 Burpees
Accessory
Hang to L-Sit 

2 sets of 5-8reps with 2sec hold in the L-Sit position each rep.

L-Sit to Toes to Bar 

2 sets of 5-8reps with 2sec hold in the L- Sit position each rep.

Strict Toes to Bar:

2 sets of 10-15reps

2017-05-23

CrossFit

CrossFit E-Strength

5/23/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Behind The Neck Power Jerk + OHS (1 Behind the Neck PJ + 2 OHS Daily Max)
5 reps of 1 Behind the Neck Push Jerks + 1 OHS @ 80% of Daily Max
Snatch + Hang Snatch (Find Daily Max)
Metcon
Metcon (Time)
Event 2:
21-15-9 reps for time of:
Dumbbell snatches (Power) Ring dips
Men use an 80-lb. dumbbell
 Women use a 55-lb. dumbbell
Time cap: 6 minutes
Accessory
100 Sit Ups
100 Back Extensions

2017-05-22

CrossFit

CrossFit E-Strength

5/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Event 1:
For time:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups 8 chest-to-bar pull-ups
12 squats
Work (AMRAP - Rounds and Reps)
21-15-9-9-15-21
Burpees
Thrusters 95#/65#

2017-05-19

CrossFit

CrossFit E-Strength

5/19/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
10 rounds for time:
15/12 Cal Assault Bike
20 Push ups
25 Air squats
Metcon (Time)
20-18-16-14-12-10-8-6-4*
Bench press 135/85
Cal Row
*30 sec Wall facing HSH between rounds
Gymnastics
Gymnastics Conditioning:
12 min AMRAP
2 TTB + 2 C2B + 2 Pull Ups(unbroken)
3-5 HSPU

2017-05-18

CrossFit

CrossFit E-Strength

5/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push-ups (4sxmax reps)
Barbell Lunges (10-8-6-4-2)
Metcon
Collin 2 (Time)
6 Rounds for time:
400m Row
12 Push Press, 115#/85#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#/65#

2017-05-17

CrossFit

CrossFit E-Strength

5/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell OHP (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
For Time:
20 Alternating DB squat snatch 50/25lbs
20 Alternating DB squat snatch 60/35lbs
20 Alternating DB squat snatch 70/45lbs
20 Alternating DB squat snatch 80/55lbs

2017-05-16

CrossFit

CrossFit E-Strength

5/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
OHS Complex
Snatch Warm Up
Touch and Go Snatch (2 Rep Max)
Paused Front Squat (2 Rep Max)
1. 3 Second Pause at the bottom.
2. 5 Singles @ 2 Rep Max Weight.
Bench Press (6sx5r@60%)
Conditioning
Every other minute for 20 minutes:
30/22 Calories on the Assault Bike. Max effort each set.

2017-05-15

CrossFit

CrossFit E-Strength

5/15/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Rack PP + OHS + Back Rack PJ +OHS + SJ + OHS (Find Daily Max)
Back Squat (4 Rep Max)
Do 5 additional sets of doubles at the 4RM weight.
Deadlift (1sx20@65%, 3sx10r@65%)
You need to complete one set every fifth minute or faster.
Metcon
Metcon (AMRAP - Rounds and Reps)
8 Min AMRAP:
3 Power Snatch 135/95
5 Handstand Push Ups
7 Box Jumps 24/20

2017-05-13

CrossFit

CrossFit E-Strength

5/13/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Metcon (Time)
40-30-20-10 reps for time of:
Toes-to-bar

Wall-balls 20/14
Rest 5 minutes
Metcon (Time)
40-30-20-10 reps for time of:

Hip extensions holding a 22/15 plate (hold onto chest)
Wall-balls 20/14
Rest 5 minutes
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2017-05-12

CrossFit

CrossFit E-Strength

5/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Overhead Squat (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
40 Min EMOM
Min 1: 10/8 Cal Row and 3-5 burpees over the rower.

Min 2: 15 DU and 2-5 C2B

Min 3: 10 KB Swings 70/53 and 10 alternating pistols
Min 4: REST

2017-05-11

CrossFit

CrossFit E-Strength

5/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell Cycling (17sx10r 2 rounds EMOM )
1. Barbell Cycling
2 Rounds EMOM:
95/65
10 unbroken reps of each of the following movements (scale weight if needed)

Min 1: Muscle Snatch

Min 2: Power Snatch

Min 3: Snatch

Min 4: Hang Power Snatch

Min 5: Hang Snatch

Min 6: Overhead Squat

Min 7: Snatch Grip BTN Thruster

Min 8: Deadlifts

Min 9: Muscle Clean

Min 10: Power Clean

Min 11: Squat Clean

Min 12: Power Cluster

Min 13: Power Clean + Push Jerk

Min 14: Thrusters 

Min 15: Hang Clusters

Min 16: Power Jerk

Min 17: Push-Presses
Conditioning
Shuttle sprints, 10 Min AMRAP:
30m/hand touches over the line.

2017-05-10

CrossFit

CrossFit E-Strength

5/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Squat (6sx4r@80%)
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon (Time)
For Time:
21-15-9
TTB
Sit Ups
Double Unders

2017-05-09

CrossFit

CrossFit E-Strength

5/9/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
DB Chest Press (5sx10r)
Pendlay Row (6sx3r@80%)
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

2017-05-08

CrossFit

CrossFit E-Strength

5/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bear Complex (5sx7r)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

2017-05-06

CrossFit

CrossFit E-Strength

5/6/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2017-05-05

CrossFit

CrossFit E-Strength

5/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
Program Mash:
For Time: 21-15-9
Thruster 95/65
Pull up
4 Min Rest
12-9-6
Deadlift 315/225
Push Ups
4 Min Rest
15-12-9
Thruster 135/95
C2B Pull Ups
4 Min Rest
15-12-9
Deadlift 265/175
Push Ups
4 Min Rest
12-9-6
Thruster 155/135
Pull Ups
4 Min rest
21-15-9
Deadlift 225/135
Push Ups
*Each of the workouts has a 4 minute time cap. If you don’t finish stop at 4 minutes, rest 4 minutes then begin the next workout.

2017-05-04

CrossFit

CrossFit E-Strength

5/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (Find 2 Rep Max)
1. Do 5 additional singles at the weight of the heaviest double.

2. 5sx5r@60% 5 sec pause
Metcon
Metcon (Time)
For Time:
50 Double Unders
40 Burpee Box Jump overs 20"
50 Cal Bike
40 Burpee Box Jump overs 20"
400m Run
40 Burpee Box Jump overs 20"
50 Cal Row

2017-05-03

CrossFit

CrossFit E-Strength

5/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (Find 3 Rep Max)
Bench Press (10-8-6-4-2)
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlift 225/150
Box Jump 30/24
Accessory
Hollow Rocks/Supermans
Hollow Rocks 3x20
Supermans 3x20

2017-05-02

CrossFit

CrossFit E-Strength

5/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Cluster + Power Clean + Hang Clean (1 Rep Max: 1 C, 2 PC, 3 HC)
Find your daily max in the complex. You cannot drop the bar until the last hang clean has been completed.
Paused Front Squat (2 Rep Max)
5 Second pause in the bottom positions.
Metcon
Metcon (Time)
4 rounds for time:
20 Cal Row
10 C2B Pull Ups
10 Ring Dips
10 Hang Power Cleans 135/95

2017-05-01

CrossFit

CrossFit E-Strength

5/1/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Sotts Press (5sx5r)
Snatch Warm Up
Snatch + Hang Snatch (1 Rep Max)
Hang Snatch (10r@80%)
Below The Knee Snatch Pulls (3sx3r)
Do three sets of three reps with a three second pause in the position below the knees.
Metcon
Metcon (Time)
3 rounds for time:
20 KB Swings
20 Goblet Squats
20 Burpees
20 STOH (10 each arm)
20 KB Swings
2 Min Rest
70/53

2017-04-29

CrossFit

CrossFit E-Strength

4/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r@80%)
Deadlift (6sx3r@80%)
Metcon
5k Run (Time)
Max Effort 5k Run

2017-04-28

CrossFit

CrossFit E-Strength

4/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time:
2 Rounds for time:
10 Deadlifts 315/225 lbs
20 Push Ups
30 Front Squats 95/65lbs
Metcon (Distance)
Row 6x10 strokes, for max distance.

In between each of the 10 strokes 1 Min of easy pace.
Metcon (Time)
For Time:
15 Thrusters 135/95
21 SDHP 135/95
12 Thrusters 135/95
15 SDHP 135/95
9 Thrusters 135/95
9 SDHP 135/95

2017-04-27

CrossFit

CrossFit E-Strength

4/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (Find 5 Rep Max)
Do a set of 4-3-2-1-2-3-4 for time: Every set unbroken.
Hang Power Clean + Push Jerk + Thruster (10-1 @ 95/95)
Metcon
Metcon (Time)
3 Rounds for Time:
100 Singles
50 Double Unders
25 Box Jumps

2017-04-26

CrossFit

CrossFit E-Strength

4/26/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds:
5 TTB
10 Pull Ups
15 Push Ups
Weightlifting
Bench Press (6sx4r@80%)
Pendlay Row (6sx4r@80%)
Metcon
Metcon (Time)
4 rounds for time:
50 Cal Assault Bike
50 Wall balls 20/10

2017-04-25

CrossFit

CrossFit E-Strength

4/25/2017
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (Time)
For time:
50 Cal Row
50 Ring Dips
50 STOH 155/95
3 Min rest
50 Cal Row
50 Alternating Pistols Scale = 100 Air squats
50 Hang Squat Cleans 155/95
Gymnastics
4 Rounds for Quality
8 HSPU
8 Rope Climbs
10 Push Ups
25 Double Unders

2017-04-24

CrossFit

CrossFit E-Strength

4/24/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Snatch (3 Rep Max)
Touch and Go
Snatch Pull (10-1 @ 3 Rep Max weight)
Touch and Go
Metcon
Metcon (Time)
For time:
100 dumbbell snatches 50/35
80 calorie row
60 burpees
40 Pull Ups

2017-04-22

CrossFit

CrossFit E-Strength

4/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Sumo Deadlift High Pull (6xs3r@80%)
Barbell Lunges (10-8-6-4-2)
Metcon
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

2017-04-21

CrossFit

CrossFit E-Strength

4/21/207
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For Time:
5 Min AMRAP:
10 Burpees
15 Cal Assault
10 Burpees
15 Cal Row
Push-press:
27 @125/85 24 @135/95, 21 @145/110
5 Min AMRAP:
10 Burpees
15 Cal Assault
10 Burpees
15 Cal Row
Push jerk:
18 @155/120, 15 @165/135, 12 @175/145
5 Min AMRAP:
10 Burpees
15 Cal Assault
10 Burpees
15 Cal Row
Split jerk:
9 @185/155, 6 @195/165, 3 @205/175

2017-04-20

CrossFit

CrossFit E-Strength

4/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Squat (6sx3r@80%)
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2017-04-19

CrossFit

CrossFit E-Strength

4/19/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Weightlifting
DB Squat Snatch (1 Rep Max)
Gymnastics
Core complex, 5 rounds:
20 sec Hollow body
10 V-ups
10 Tuck-up ́s
30 seconds rest

2017-04-18

CrossFit

CrossFit E-Strength

4/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Paused Front Squat (1 Rep Max )
1. Find 1 Rep Max with 5 second pause at the bottom position.

2. 5 Singles at max weight with no pause.
Bench Press (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
20 Min EMOM:
Min 1: 15-20 cal Assault Bike

Min 2: 1x round of Mary (5 HSPU, 10 Pistols, 15 Pull-ups)

2017-04-17

CrossFit

CrossFit E-Strength

4/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Snatch + Hang Snatch (Find 1 Rep Max)
Overhead Squat (Find 2 Rep Max)
Behind The Neck Power jerk (Find 3 Rep Max)
Behind the Neck Push Press 10-1 @ 60% of 3 Rep Max
Metcon
Metcon (Distance)
5 Min Row
25 Wall Balls 20/10
50 Sit Ups
4 Min Row
20 Wall Balls 20/10
40 Sit Ups
3 Min Row
15 Wall Balls 20/10
30 Sit Ups
2 Min Row
10 Wall Balls 20/10
20 Sit Ups
1 Min Row
5 Wall Balls 20/10
10 Sit Ups

2017-04-15

CrossFit

CrossFit E-Strength

4/15/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
5 Rounds for time:
25 Sit Ups
25 Back Ext.
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
For time:
64 Box Jump overs 30/24
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
For time:
6-9-12-9-6
Burpees over the bar (lateral)
OHS (from the floor) 95/65
C2B Pull-ups

2017-04-14

CrossFit

CrossFit E-Strength

4/14/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
DB Chest Press (6sx3r)
Rope Climb (5sx3r)
Gymnastics
Gymnastics Conditioning:
For time:
50 HSPU (Every minute perform 5 burpees)
50 Burpee (Every minute perform 5 HSPU)
Scale = HSPU to Ring Push-ups
Accessory
100 Sit ups
100 Back Extensions

2017-04-13

CrossFit

CrossFit E-Strength

4/13/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat Complex
Front Squat (6sx3r@80%)
Barbell OHP (6sx3r@80%)
Metcon
Metcon (Time)
For time:
75 Power Snatches 135/85

Note: Every minute on the minute 25 Double Unders.

Time cap 20 minutes. Scale to a weight that allows you to finish in the time cap.

2017-04-12

CrossFit

CrossFit E-Strength

4/12/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Clean+ Clean+Cluster (1 Rep Max)
Power Clean+ Clean+Cluster (2sx10r@115/65)
Back Squat (6sx2r@85-90%)
Metcon
Metcon (AMRAP - Reps)
Tabata: 8 sets of 20sec On/10sec Off*
Round 1:
Deadlifts 175/120
1min Rest

Round 2:

Jumping Lunges with Dumbells (choose weight)
1min Rest
Round 3:

Burpee Pull Ups
*Perform 8 sets of each round before moving onto the next round.

2017-04-11

CrossFit

CrossFit E-Strength

4/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Weightlifting
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2017-04-10

CrossFit

CrossFit E-Strength

4/10/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Snatch Pull+Snatch (1+1 Rep Max)
1. Find your 1+1 Rep Max. You are not allowed to drop the bar after the snatch pull but have to take it down and reset in the starting position.
2. Drop down to 90% for three additional sets of 1+1. The snatch has to be done with a three second pause in the bottom- and top position.
Snatch Pull (5sx5r@80%)
Metcon
Conditioning
12 Rounds:
Row 200m
8 Burpees

2017-04-08

CrossFit

CrossFit E-Strength

4/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean Warm up
Hang Power Clean (6sx3r@80%)
Clean Pull (5sx5r@ Clean 1 Rep Max)
Metcon
Conditioning
Conditioning:
5 rounds:*
20/15 cal Assault Bike
50 DU
Shuttle Sprint

*Begin each round every 3 minutes, ex. if you finish in 02:30 rest 30 seconds, then go again.

2017-04-07

CrossFit

CrossFit E-Strength

4/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press (1 Rep Max)
Push Jerk (1 Rep Max)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
10 TTB
15 Burpees
20 Wall Balls 25/14
25 KB Swings 53/35

2017-04-06

CrossFit

CrossFit E-Strength

4/6/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Overhead Squat (1 Rep Max)
Sumo Deadlift High Pull (1 Rep Max)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#

2017-04-05

CrossFit

CrossFit E-Strength

4/5/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (1 Rep Max)
Barbell OHP (1 Rep Max)
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

2017-04-04

CrossFit

CrossFit E-Strength

4/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (1 Rep Max)
Pendlay Row (1 Rep Max )
Metcon
Metcon (Time)
5 Rounds for Time:
10 Pull Ups
15 Push ups
20 Box Jumps 24/20
30 Wall Balls 20/10

2017-04-03

CrossFit

CrossFit E-Strength

4/3/2017
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Metcon
Metcon (Time)
5 Rounds for Time:
10 KB Overhead Lunges 53/35
30 Kb Swings 53/35
100 ft. KB Farmer's Carry 70/53

2017-04-01

CrossFit

CrossFit E-Strength

4/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Metcon
5k Row (Time)
Max Effort 5k Row

2017-03-31

CrossFit

CrossFit E-Strength

3/31/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Weightlifting
Power Snatch + Deep Power Snatch + Snatch (1 Rep Max)
1. Do one complex every other minute and increases the weight each round. As the weight increases it will get more and more difficult for you to catch the bar in a power position. Keep adding weight until you are literally just doing three squat snatches. When three triples get heavy you switch to doubles and when the doubles get heavy you switch to singles. The goal is to get as heavy as possibly in the complex, triples and doubles without failing a rep. In the singles you go all out.

2. Drop down to the weight of the heaviest triple squat snatch you managed previously and do ten rounds for time of one squat snatch + ten bar facing burpees over the bar.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2017-03-30

CrossFit

CrossFit E-Strength

3/30/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
DB Chest Press (6sx3r@80%)
DB OHP (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
Min 0 - 12 EMOM:
Min 1: Cal Assault Bike
Min 2: AMRAP 10 Air squats, 10 push-ups
Min 3: Rest
Min 12 - 24 EMOM:
Min 1: Shuttle Run
Min 2: Max HS hold
Min 3: Rest
Min 24 - 36 EMOM:
Min 1: Cal Row
Min 2: Max Pull Ups
Min 3: Rest

2017-03-29

CrossFit

CrossFit E-Strength

3/29/2017
Warm-up
Leg/Shoulder Mobility Drills
Clean Warm up
Weightlifting
Power Clean (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Alexander (Time)
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

2017-03-28

CrossFit

CrossFit E-Strength

3/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Front Squat Complex
Front Squat (6sx3r@80%)
Front Rack Lunge (10-8-6-4-2)
Metcon
Metcon (No Measure)
20 Min EMOM for quality:
Min 1: 10 Ring Rows
Min 2: 10 Dips
Min 3: 10 Strict Pull ups
Min 4: 10 Pistols

2017-03-27

CrossFit

CrossFit E-Strength

3/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (3 Rep Daily Max)
5sx3r@90% of 3 Rep Dily Max
Push Press + Push Jerk + Split Jerk (PP+2 Push Jerks +2 Split Jerks Max)
Push-ups (100 Push Ups)
Metcon
Metcon (Time)
24-21-18-15-12-9-6
Cal Row
Push Press 115/65
Box Jumps 24/20

2017-03-25

CrossFit

CrossFit E-Strength

3/25/2017
Warm-up
Leg/Shoulder Mobility Drills
1000m Row (Time)
Max Effort 1000m Row
Snatch Warm Up
Weightlifting
Power Snatch + Snatch (Find Daily Max)
1. Find your daily max in power snatch + snatch. You are not allowed to drop the bar after the power snatch, take it down and reset from the floor. 

2. Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
If you flat out fail a lift you have to do ten burpees over the bar before continuing with the next lift.
Snatch Pull (6sx3r@80%)
Metcon
Metcon (Time)
34-27-21-15-9
Wall Balls 20/10
Burpees
Sit Ups
Back Ext.

2017-03-24

CrossFit

CrossFit E-Strength

3/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Wall Balls
20 Wall Balls
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

2017-03-23

CrossFit

CrossFit E-Strength

3/23/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
Weightlifting
DB Chest Press (10-8-6-4-2)
Sumo Deadlift High Pull (10-8-6-4-2)
Metcon
Metcon (Time)
5 Rounds For Time:
10 DB Snatches 50/35 (5 per arm)
15 KB Swings
20 Pull Ups
25 Double Unders

2017-03-22

CrossFit

CrossFit E-Strength

3/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Power Clean + Thruster + Jerk (Find Max)
Power Clean + Thruster + Jerk (10-1 @ 50% )
Metcon
Metcon (Time)
3 Rounds For Time:
30 Box Jumps 24/20
30 Squats
Conditioning
10 min EMOM:
12 Bar facing burpees

2017-03-21

CrossFit

CrossFit E-Strength

3/21/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Overhead Squat (5sx5r@70%)
Metcon
Metcon (Time)
For Time:
21-15-9
HSPU

OHP 135/95
Dips
Metcon (Time)
Conditioning:
Easy pace:
34 - 27 - 21 - 15 - 9
Cal Row
Cal Assault
Shuttle Sprints

2017-03-20

CrossFit

CrossFit E-Strength

3/20/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (3 Rep Max)
5sx5r@80% of 3rm
OHS Complex
Snatch (5sx2r TnG )
Do one set of two touch and go squat snatches every other minute. Increase the weight with 10lbs after each successful round for 5 rounds.
Snatch (10sx1r )
Do one squat snatch every minute for ten minutes at the weight of the heaviest touch and go double. These ten reps have to be done with a three second pause in the catch.
Metcon
Metcon (Time)
For Time:
50 Sit Ups
21 Thrusters 95/65
50 Sit Ups
15 Thrusters 95/65
50 Sit Ups
9 Thrusters 95/65

2017-03-18

CrossFit

CrossFit E-Strength

3/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Hang Clean (3 Rep Max)
Push Press (3 Rep Max)
5sx5r@80%
Metcon
Metcon (Time)
Run 800m
30 Bench press 175/110
Run 600m
20 Bench press 175/110
Run 200m
10 Bench press 175/110

2017-03-17

CrossFit

CrossFit E-Strength

3/17/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Push Ups
10 Squats
Samson Stretch
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

2017-03-16

CrossFit

CrossFit E-Strength

3/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx3r@70%)
Barbell OHP (6sx4r@70%)
Metcon
Metcon (Time)
For Time:
10 Burpees
15 Box Jumps 24/20
20 Wall Balls 20/10
25 KB Swings 53/35

2017-03-15

CrossFit

CrossFit E-Strength

3/15/2017
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Barbell Lunges (10-8-6-4-2)
Bench Press (6sx3r@80%)
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2017-03-14

CrossFit

CrossFit E-Strength

3/14/2017
Warm-up
Front Squat Complex
Weightlifting
Power Clean + Clean + Jerk (Find Daily Max)
Jerk From Rack (30 reps at 70% of complex weight)
Metcon
Metcon (AMRAP - Reps)
5 rounds:
2 mins on:
4 Deadlifts 265/175
50 DU
4 Deadlifts 265/175
AMRAP:
Row for Calories
1 min off.

2017-03-13

CrossFit

CrossFit E-Strength

3/13/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Overhead Squat (3 Rep Daily Max)
Deadlift (10 Rep Daily Max)
Metcon
Metcon (Time)
For time:
21/15 Cal Row
9 Thrusters 135/95
9 Pull Ups
9 Dips
15/12 Cal Row
7 Thrusters 135/95
7 Pull Ups
7 Dips
9/9 Cal Row
5 Thrusters 135/95
5 Pull Ups
5 Dips

2017-03-10

CrossFit

CrossFit E-Strength

3/10/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Metcon
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

2017-03-09

CrossFit

CrossFit E-Strength

3/9/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press (6sx5r@70%)
Sumo Deadlift High Pull (10-8-6-4-2)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

2017-03-08

CrossFit

CrossFit E-Strength

3/8/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx4r@80%)
Pendlay Row (6sx4r@80%)
Metcon
Metcon (Time)
4 rounds for time:
10 Clusters 135/95
6 Rope climbs 15ft (with legs) 10 OHS 135/95
6 HSPU

2017-03-07

CrossFit

CrossFit E-Strength

3/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Front Squat (Find Daily Max in doubles)
3 singles at Double Max weight
Squat Clean + Front Squat Double + Split Jerk
 (Find Daily Max)
Do five singles at the heaviest weight you managed in the complex.
Metcon
Metcon (Time)
For Time:
10 DL 225/135
100m Shuttle Run (10x10m)
9 DL 225/135
100m Shuttle Run (10x10m)
8 DL 225/135
.... Until 1 DL and finish with 100m shuttle run.

2017-03-06

CrossFit

CrossFit E-Strength

3/6/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (5 rep daily max)
3sx3r@5 rep daily max
Hang Snatch + Overhead Squat (Find Daily Max)
Hang Squat Snatch + 3 OHS
Gymnastics
Handstand Push-ups (3sx10r)
Metcon
Metcon (Time)
4 Rounds for time:
50 Double Unders
25 Wall-Balls 20/10
Alternating Pistols

2017-03-04

CrossFit

CrossFit E-Strength

3/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

2017-03-03

CrossFit

CrossFit E-Strength

3/3/2017
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

2017-03-02

CrossFit

CrossFit E-Strength

3/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch Pull+Snatch (Find daily Max)
1.Drop down to 80% for a set of two snatch pulls + two snatches. 

2.Drop down to 70% for a set of three snatch pulls + three snatches. 

3.Drop down to 60% for a set of four snatch pulls + four snatches. 

4.Drop down to 50% for a set of five snatch pulls + five snatches.
Gymnastics
5 Min AMRAP:
8 Dips
15 Push Ups

5 Min AMRAP:
8 Burpees TTB
15 C2B Pull Ups
Metcon
Metcon (AMRAP - Reps)
15 minute EMOM:
Min 1 Row (Cal)
Min 2 Wall Balls
Min 3 Box Jumps 24/20

2017-03-01

CrossFit

CrossFit E-Strength

3/1/2017
Warm-up
Leg/Shoulder Mobility Drills
Clean Warm up
Weightlifting
Clean and Jerk (6sx3r@70%)
Bench Press (10-8-6-4-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
5 Rope Climbs
10 Burpees
20 PullUps
30 KB Swings 53/35
40 Wall Balls 20/10
50 Sit Ups

2017-02-28

CrossFit

CrossFit E-Strength

2/28/2017
Warm-up
Weightlifting
Barbell OHP (6sx3r@80%)
Sumo Deadlift High Pull (6sx3r@80%)
Metcon
5k Row (Time)
Max Effort 5k Row

2017-02-27

CrossFit

CrossFit E-Strength

2/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Back Squat (6sx4r@80%)
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

2017-02-25

CrossFit

CrossFit E-Strength

2/25/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2017-02-24

CrossFit

CrossFit E-Strength

2/24/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Wall Balls
10 Kb Swings
10 Samson Stretches
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

2017-02-23

CrossFit

CrossFit E-Strength

2/23/2107
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For quality of Movement:
5-4-3-2-1 Cleans:
(Choose a sensible starting weight) Increase weight each round by 20/10
4 rounds:
6 strict C2B Pull Ups
4 HSPU
8 KB snatch 53/35
1 round:
52 wall balls 20/10
26 pull-ups
Rest 1 Minute
28 pistols (14 each leg)
15 Power Cleans 135/95
1 round:
400m run (Or 2 minutes of shuttle runs)
40 GHD Sit Ups
7 DL (Choose an unbroken weight)
1 round:
100 Double Unders
40 Wall Facing Shoulder Taps
5 OHS (Choose an unbroken weight)
500m row
20 burpee box jump overs 24/20”
3 OHS
1 round:
27 Thrusters 95/65
4 Rope Climbs

2017-02-22

CrossFit

CrossFit E-Strength

2/22/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Front Squat (Find Daily Max)
3 Second Pause Front Squat + Front Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
50 Double Unders
400m Run
Metcon (Time)
3 rounds, for time:
25 Box Jumps 24/20 inch
25 DB Cleans 45/35 (Can be squat or power, DB must touch the floor each rep)
25 Push Ups
25 DB Thrusters 45/35
25 Burpees

2017-02-21

CrossFit

CrossFit E-Strength

2/21/2017
Warm-up
OHS Complex
Weightlifting
Power Snatch + Hang Snatch + Snatch (1 Power Snatch, 2 Hang Squat Snatches, 3 Snatches)
Minute 1: Power Snatch Single

Minute 2: Hang Squat Snatch Doubles 

Minute 3: Squat Snatch Triples (NOT TnG)

Increase the weight after completing a round of all three lifts. If you are unable to complete a round in one of the three lifts you stop there and continue with the other lifts. The goal is to get as heavy as possible in all three lifts in the minute.
Snatch Pull (1sx8r @80%)
1 Set of 8 Reps at 80% of Snatch Weight
Metcon
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

2017-02-20

CrossFit

CrossFit E-Strength

2/20/2017
Warm-up
Back Squat (10r@50%, 8r@60%, 6r@70%, 4r@80%, 2r@90%)
Bench Press (10-1)
Pull-ups (10-1)
Conditioning
6 Minute row or run
Directly into:
*First round: 2 Min AMRAP Ring Dips
*Second round: 2 Min AMRAP DB Overhead walking lunges 45/35 *Third round: 2 Min AMRAP Wall Ball
*Fourth round: 2 Min AMRAP DB OHS 45/35

2017-02-18

CrossFit

CrossFit E-Strength

2/18/2017
Warm-up
Leg/Shoulder Mobility Drills
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
5 minutes
Weightlifting
Deadlift (Establish 5 rep max)
Deadlift (5sx5r@80-90% of 5rep max)
Metcon
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

2017-02-17

CrossFit

CrossFit E-Strength

2/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (Find Daily Max)
Front Squat (5sx5r@60%)
5 second pause at the bottom position explode up fast
Power Clean + Hang Squat Clean + Split Jerk (3sx3r@80%)
Metcon
rou: Metcon (Time)
3 rounds for time:
10 Power Cleans 135/95
10*
10 Push Press 135/95
10*
10 Squat Cleans 135/95
10*
10 Push Jerks 135/95
10*
10 Clusters 135/95 10*
*First round 10 C2B PU. Second round 10 BFB. Third round 10 TTB.

2017-02-16

CrossFit

CrossFit E-Strength

2/16/2017
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Back Squat (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
5k Run (Time)
Max Effort 5k Run

2017-02-15

CrossFit

CrossFit E-Strength

2/15/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Power Snatch + Hang Snatch (Daily Max)
Power Snatch + Hang Snatch (1r every 30 sec for 10 minutes @80%)
Metcon
Arnie (Time)
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here

2017-02-14

CrossFit

CrossFit E-Strength

2/14/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r@80%)
Metcon
Metcon (Time)
For time:
30 Calorie Row
50 DB STOH 50/35
30 Calorie Row
40 DB Thrusters 50/35
30 Calorie Row
30 DB Clusters 50/35
30 Calorie Row
20 Pull Ups
20 Dips
Accessory
100 Sit Ups
100 Back Extensions

2017-02-13

CrossFit

CrossFit E-Strength

2/13/2017
Warm-up
Leg/Shoulder Mobility Drills
3 rounds
10 Ring Rows
10 KB DLHP
Weightlifting
Sumo Deadlift High Pull (6sxr3@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
For time:
100 Wallballs 20/10
Every 10 reps 10 Push Ups. Directly into:
100 Wallballs 20/10
Every 10 reps 10 Air Squats.

2017-02-11

CrossFit

CrossFit E-Strength

2/11/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (AMRAP - Reps)
Min 0 - 10:
Cal Row.
Min 10 - 15:
OHS from rack.
Min 15 - 20:
Rest
Min 20 - 30:
Double Unders
Min 30 - 35
:
Power Snatches
Min 35 - 40:
Rest
Min 45 - 55:
Distance Run
Min 55 - 60
:
Hang Power Clean + Hang Clean
Accessory
3 sets for quality:
8 Single arm DB strict press (each arm)
10 DB Front sotts press
12 DB OHS
Choose a heavy but manageable weight.

2017-02-10

CrossFit

CrossFit E-Strength

2/10/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (Daily Max)
At 90% perform 5 singles
Bulgarian Split Squat (3sx8r)
Good Mornings (3sx10r)
Conditioning
Basic Open Prep Work:
4 Rounds
1 min of Burpee lateral box jump overs
1 min of C2B Pull Ups
1 min rest
Metcon
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2017-02-09

CrossFit

CrossFit E-Strength

2/9/2017
Warm-up
3 Rounds
10 Push Ups
10 Squats
Weightlifting
Bench Press ( 6sx4r@80%)
Back Squat (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
For quality reps: 50/35
1 min on Alternating DB Power Snatch
1 min off
1 min on DB Overhead Walking Lunges
1 min off
1 min on DB OHS squat (Alternating single arm)
1 min off
1 min on DB STOH
1 min off
1 min on DB Thrusters
1 min off
1 min on DB DL
1 min off
1 min on DB Cluster
1 min off
1 min on DB hang squat cleans
1 min off
1 min on Man Markers
1 min off
1 min on Devils Press

2017-02-07

CrossFit

CrossFit E-Strength

2/7/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Metcon (AMRAP - Reps)
AMRAP:
Every 3 Minutes for 5 Rounds
Strict Press 135/75
Metcon (AMRAP - Reps)
AMRAP:
Every 3 Minutes for 5 Rounds
PushJerk 175/95
Metcon (Time)
4 Rounds for Time:
500m Row
50 KB Swings 53/35
50 Air Squats
25 Sit Ups

2017-02-06

CrossFit

CrossFit E-Strength

2/6/2017
Warm-up
Weightlifting
Clean and Jerk (Clean and Jerk Ladder)
Do three clean & jerks every three minutes. Increase with 10lbs after each completed round and continue until you are unable to complete all three reps within the three minute window. Do a full lift and then drop the bar to the floor. Don’t waste your energy taking it down or doing touch and go reps.

Starting weight for men is 175lbs and for women it’s 95lbs. If you doubt that you will be able to complete at least five rounds you should scale the weight by either starting lighter or increasing with 5lbs instead of 1olbs every round.
Metcon
Metcon (AMRAP - Rounds and Reps)
“Three Wise Men”
"Jeremy Wise"
4 Min AMRAP:
5 Hang Squat Snatch 135/95 10 Bar-Facing Burpees
Rest 2 min
"Ben Wise"
4 Min AMRAP:
10 Power Cleans 135/95
20 Pull-Ups
Rest 2 min
"Beau Wise"
4 Min AMRAP:
15 Box Jump-Overs 24/20
30 Wall Ball Shots 20/10 10ft

2017-02-04

CrossFit

CrossFit E-Strength

2/4/2017
Warm-up
OHS Complex
Snatch Warm Up
Weightlifting
Power Snatch + Snatch (Find Daily Max)
1. Find your daily max in power snatch + snatch. You are not allowed to drop the bar after the power snatch, take it down and reset from the floor. 

2. Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
If you flat out fail a lift you have to do ten burpees over the bar before continuing with the next lift.
Skill/Progression
3sx20r
Kipping Swings
Gymnastics
4 Rounds
40 sec on/20 sec off
C2B Pull Up
HSPU
TTB

2017-02-03

CrossFit

CrossFit E-Strength

2/3/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Wall Balls
10 KB Swings
Weightlifting
Back Squat (6sx4r@80%)
Barbell OHP (6sx3r@80%)
Metcon
CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

2017-02-02

CrossFit

CrossFit E-Strength

2/2/2017
Warm-up
Weightlifting
500m Row (Time)
Max Effort 500m Row
Bear Complex (Find Daily Max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex (60% of Daily Max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Bear Complexes 6 Burpee Box Jump Overs 24/20
4 Bear Complexes 12 Burpee Box Jump Overs 24/20
3 Bear Complexes 18 Burpee Box Jump Overs 24/20
2 Bear Complexes 24 Burpee Box Jump Overs 24/20
1 Bear Complexes 32 Burpee Box Jump Overs 24/20
Gymnastics
2 Rounds
3 Rope Climbs
20 HSPU
30 Pistols
40 Double Unders
50 Knees to Elbow
60 Push Ups

2017-01-31

CrossFit

CrossFit E-Strength

1/31/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Metcon
Metcon (Time)
3 Rounds for Time:
10 Power Snatches 85/55
10 Power Snatches
10 Snatches
10 Hang Muscle Snatches
10 Hang Power Snatches
10 Hang Snatches
Each set has be unbroken.
Metcon (Time)
4 Rounds For Time:
500m Row
50 KB Swings 53/35
25 Wall Balls
25 Back Extensions

2017-01-30

CrossFit

CrossFit E-Strength

1/30/2017
Warm-up
Leg/Shoulder Mobility Drills
Double-Unders (5 Minutes)
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Metcon
Bench Press (6sx2r@80%)
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2017-01-28

CrossFit

CrossFit E-Strength

1/28/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Paused Front Squat (Find Daily Max)
5 Second pause in the bottom postion
Power Clean (Find Daily Max)
Hang Clean (Find Daily Max)
Metcon
Metcon (AMRAP - Rounds and Reps)
Drop down to 60% of the lowest weight you managed to hit of the three exercises (hint: power clean for most people) and do a 20 minute AMRAP of 1-1-1, 2-2-2, 3-3-3, 4-4-4, etc. You have to do it in the order of power clean, hang clean, front squat. You are allowed to split up the power cleans as you like but all the hang cleans and front squats must be done unbroken.

2017-01-27

CrossFit

CrossFit E-Strength

1/27/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell Lunges (10-8-6-4-2)
Snatch Pull + Hang Snatch (Find Daily Max)
You are not allowed to drop the bar after the snatch pull but instead have to go directly into the hang snatch.
Snatch Pull + Hang Snatch (1+1, 1+2, 1+3, 1+4 @80%)
Drop down to 80% and do three rounds of 1+1 1+2 1+3 1+4 unbroken hang snatches. If you fail a lift in the set you have to re-start the entire set.
Metcon
Metcon (Time)
For Time:
15-12-9
Pull Ups
Dips
Thrusters 175/110
Time cap 12 minutes.

2017-01-25

CrossFit

CrossFit E-Strength

1/25/2017
Warm-up
Leg/Shoulder Mobility Drills
Front Squat Complex
Weightlifting
Paused Front Squat (Find Daily Max)
5 Second pause in the bottom postion
Power Clean (Find Daily Max)
Hang Clean (Find Daily Max)
Metcon
Metcon (AMRAP - Rounds and Reps)
Drop down to 60% of the lowest weight you managed to hit of the three exercises (hint: power clean for most people) and do a 20 minute AMRAP of 1-1-1, 2-2-2, 3-3-3, 4-4-4, etc. You have to do it in the order of power clean, hang clean, front squat. You are allowed to split up the power cleans as you like but all the hang cleans and front squats must be done unbroken.

2017-01-24

CrossFit

CrossFit E-Strength

1/24/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For Time:
5 Rounds:
800m Row
25 OHS 65/55
25 SDHP 65/55
Gymnastics
4 rounds of:
40 sec on / 30 sec off:
1st - C2B Pull-up
2nd - Ring Push-up
3rd - TTB

2017-01-23

CrossFit

CrossFit E-Strength

1/23/2017
Warm-up
Leg/Shoulder Mobility Drills
Gymnastics
Hollow Rocks/Supermans
Hollow Rocks 3x20
Supermans 3x20
Weightlifting
Back Squat (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Paul (Time)
5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here

2017-01-21

CrossFit

CrossFit E-Strength

1/21/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
100 Cal Row for time:
Every 10 cal:
3 Strict Pull ups
5 Ring Push ups
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP:
10 SDHP 95/65
10 Bar Facing Burpees
10 OH Walking Lunge 95/65
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP:
15 GHD Sit Ups
10 Push Ups
15 Air Squats
Metcon (Time)
50 Pistols for Time

2017-01-20

CrossFit

CrossFit E-Strength

1/20/2017
Warm-up
3 Rounds
10 Push Ups
10 Wall Balls
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
Bear Complex (7rx5s 135/75)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2017-01-19

CrossFit

CrossFit E-Strength

1/19/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r @ 80%)
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Metcon (Time)
4 rounds:
Shuttle Sprints
10 Squat Cleans 135/75

2017-01-18

CrossFit

CrossFit E-Strength

1/18/2017
Warm-up
Leg/Shoulder Mobility Drills
1-Mile Run (Time)
Max Effort 1-Mile Run
Weightlifting
Split Jerk (Daily Max)
20 reps at 80% of Daily Max
Push Jerk (20r@60-70% )
60-70% of Split Jerk Max
Push Press (20r@50-60% of Split Jerk Max)
50-60% of Split Jerk Max
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2017-01-17

CrossFit

CrossFit E-Strength

1/17/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (5sx5r@60-70%)
5 second pause at the top and bottom of squats
OHS Complex
Snatch Warm Up
Snatch (1sx20r)
1. Find your daily max in touch and go triples. 

2. Do twenty additional reps at the weight of the heaviest triple. Do one rep at a time and pause for three seconds in both bottom- and top position. Stabilization
Bench Press (1sx75r@70% for time)
Metcon
Metcon (AMRAP - Reps)
10 Rounds:
30 sec Double Unders
30 sec Burpee Box Jumps

2017-01-16

CrossFit

CrossFit E-Strength

1/16/2017
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For time:
1000m Row
50 WallBalls
50 Box Jumps 24 M/F
750m Row
35 WallBalls
35 Box Jumps 24 M/F
500m Row
25 WallBalls
25 Box Jumps 24 M/F
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
15 Sit-Ups
10 Left Arm Overhead walking DB Lunges 45/35
10 Right Arm Overhead walking DB Lunges 45/35
Gymnastics
Basic Open Prep Work:
4 rounds of:
40 sec on / 40 sec off:
1st - BMU/C2B Pull UP
2nd - HSPU/Ring Push Up
3rd - TTB/Knees to Elbow

2017-01-14

CrossFit

CrossFit E-Strength

1/14/2017
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Behind The Neck Power jerk (3sx10r)
3 second pause in the catch position for the first 5 reps each set.
Behind The Neck Power Jerk + OHS (Find Max)
Behind The Neck Power Jerk + OHS (5sx5r @ 70%)
Hang Cluster + Thruster (Find Max in 1 Cluster + 4 Thrusters)
Hang Cluster + Thruster+ Push Press (3sx1r)
Metcon
Metcon (Time)
Buy in:
100 Sit Ups
3 Rounds for time:
500m row
8 Dips
16 Burpee Pull Ups
32 Squats
Cash Out:
100 Double Unders

2017-01-13

CrossFit

CrossFit E-Strength

1/13/2017
Warm-up
Row 500m
Weightlifting
Front Squat (6sx3r)
Metcon
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

2017-01-12

CrossFit

CrossFit E-Strength

1/12/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 KB Swings
10 KB DLHP
10 Pull Ups
Weightlifting
Barbell OHP (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Accessory
50 Sit Ups
50 Back Ext.

2017-01-11

CrossFit

CrossFit E-Strength

1/11/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Wall Balls
10 Push Ups
Weightlifting
Back Squat (6sx3r@80%)
Bench Press (6sx3r@80%)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

2017-01-10

CrossFit

CrossFit E-Strength

1/10/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm-up
3rx2s
Snatch Pulls
Muscle Snatch
Power Snatch
Deep Power Snatch
Snatch
Weightlifting
Snatch (1r every 30 sec for 15 minutes @70%)
Metcon
Metcon (Time)
For Time:
24-21-18-15-12-9
Cal Row
Burpees
Metcon (AMRAP - Reps)
7 min AMRAP
30 sec Box Jumps 24/20
30 sec Strict Press 85/55
Metcon (AMRAP - Reps)
5 min AMRAP
100 Singles
15 SDHP 95/65

2017-01-09

CrossFit

CrossFit E-Strength

1/9/2017
Warm-up
1-Mile Run (Time)
Max Effort 1-Mile Run
Weightlifting
Metcon (Time)
3 Rounds for Time
21 Deadlifts 195/135
7 OHS 135/95
Metcon
Metcon (AMRAP - Reps)
5 Rounds for Time
1min: 15m Shuttle Sprints
1min: Air Squats
1min: Burpees
1min: Rest
1 Rep for every 15m sprint

2017-01-07

CrossFit

CrossFit E-Strength

1/7/2017
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Barbell Lunges (10-8-6-4-2)
Clean Pull (5sx5r@100% of Clean Max)
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2017-01-06

CrossFit

CrossFit E-Strength

1/6/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Inch Worms
10 Ring Rows
10 Dips
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

2017-01-05

CrossFit

CrossFit E-Strength

1/5/2017
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
10 DB Snatches
25 Singles
Weightlifting
Overhead Squat (1rm)
Push Press (1rm)
Snatch Pull (1rm)
Metcon
Hang Isabel (Time)
30 Hang Snatches for Time
135/95

2017-01-04

CrossFit

CrossFit E-Strength

1/4/2017
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1rm)
Front Squat (1rm)
Pendlay Row (1rm)
Metcon
Metcon (AMRAP - Reps)
10 Min AMRAP
10 DL 135/95
15 Wall Balls
15 DL 185/135
15 Wall Balls
20 DL 225/155
15 Wall Balls
25 DL 275/185
15 Wall Balls
30 DL 315/210

2017-01-03

CrossFit

CrossFit E-Strength

1/3/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (1rm)
Bench Press (1rm)
Barbell OHP (1rm)
Metcon
Adrian 2 (Time)
7 Rounds For Time of:
3 Deadlifts 225#/150#
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30"

2017-01-02

CrossFit

CrossFit E-Strength

1/2/2017
Warm-up
Leg/Shoulder Mobility Drills
Snatch Warm Up
Weightlifting
Snatch (1rm)
Clean (1rm)
Jerk From Rack (1rm)
Metcon
Metcon (Time)
For Time:
21-15-9
Cal Row
HSPU

21-15-9
CTB Pull Ups
Bar Facing Burpees

9-7-5
Pull Up
Dip
Pistols (left and right count as one rep)

2016-12-31

CrossFit

CrossFit E-Strength

12/31/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Wall Balls
10 Dips
50 Singles
Weightlifting
Bear Complex (5sx7r)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10 TTB
15 Burpees
20 Box Jumps 24"/20"
25 KB Swings 53#/35#

2016-12-30

CrossFit

CrossFit E-Strength

12/30/2016
Warm-up
Leg/Shoulder Mobility Drills
1-Mile Run (Time)
Max Effort 1-Mile Run
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2016-12-29

CrossFit

CrossFit E-Strength

12/29/2016
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Clean & Jerk Warm Up
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
00.00-10:00 min
Medium Grace (AMRAP - Reps)
30 Clean and Jerks, 175#/125#
10:00-20:00 min
Heavy Grace (AMRAP - Reps)
30 Clean and Jerks, 220#, 155#
20:00-30:00 min
Accessory
Cuban Barbell Rotations 3sx15r controlled tempo
Cossack Squats 3sx20r (aim to stay low during the slide)

2016-12-28

CrossFit

CrossFit E-Strength

12/28/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1 rep max)
Deadlift (Find 15 rep max)
Front Rack, Overhead, Back Rack Lunges (20 meters lunges for 20 minutes RX85/65)
Complete one lane of frontrack lunges, then one lane of overhead lunges and finally one lane of backrack. Continue like this for a total of twenty minutes. Every time you drop the bar, even if you completed a lane, you have to do five bar facing burpees over the bar before you can continue.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
8 Bench Press 175/100
16 Sit Ups

2016-12-27

CrossFit

CrossFit E-Strength

12/27/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch (Daily Max Snatch doubles)
Pause for three seconds in the catch of the bottom on the first rep. On the second rep the pause is not mandatory but the catch still needs to be tight. Drop the bar after each rep after showing control in the top.
Snatch Balance (3sx5r@60%)
1. Find your daily max in snatch balance singles. 

2. Drop down to 60% and do three sets of five reps. The reps should be very easy. The technical focus is to take the bar down without it crashing on you.
Back Squat (6sx3r@80%)
Metcon
Metcon (Time)
10 Rounds For Time:
30 Double Unders
15 Power Snatches 75/55

2016-12-26

CrossFit

CrossFit E-Strength

12/26/2016
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
12 Days of Christmas (Time)
For Time: 135/95
1. Rope Climb, 15ft.
2. OHS
3. HSPU
4. Sumo Deadlift High-pulls
5. 5 Pull Ups and 5 Dips
6. STOH
7. Bar facing burpees
8. Thrusters
9. TTB
10. Power Snatch
11. Alternating Pistols each leg (22 total)
12. Clusters
1 RC
2 OHS, 1 RC
3 HSPU, 2 OHS, 1 RC
Follow this structure until you reach 12 and descend from 12-1.

Rx Weight 135/90.

2016-12-22

CrossFit

CrossFit E-Strength

12/22/2016
Warm-up
Leg/Shoulder Mobility Drills
Push/Pull
Warm Up
3 Rounds
10 Dips
10 Push Ups
10 Ring Rows
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (5sx5r@70%)
Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here

2016-12-21

CrossFit

CrossFit E-Strength

12/21/2016
Warm-up
Leg/Shoulder Mobility Drills
Double-Unders (5 minutes)
Weightlifting
Back Squat (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Rounds Tabata Time
1. AMRAP 5 Air Squats, 5 Wall Balls
2. AMRAP 5 KB Swings 70/53, 3 Pull Ups
3. AMRAP 5 TTB, 5 Box Jumps 24/20
4. AMRAP D-Ball Slams
40 seconds work, 20 seconds rest. 40 Minutes total.

2016-12-20

CrossFit

CrossFit E-Strength

12/20/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Med Ball Cleans
10 Ring Rows
15 Push Ups
Weightlifting
Good Mornings (5sx5r@70%)
Sumo Deadlift High Pull (6sx3r@80%)
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

2016-12-19

CrossFit

CrossFit E-Strength

12/19/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r@80%)
Bench Press (4sx8r)
4 Rounds:
8 Bench Press 175/110
16 GHD’s
Barbell OHP (4sx8r)
4 Rounds:
8 Strict Press 110/75
16 Back extensions
Metcon
Metcon (Time)
3 rounds for time:
50 Air Squats
5 Dips
10 C2B
15 HSPU

2016-12-17

CrossFit

CrossFit E-Strength

12/17/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

2016-12-16

CrossFit

CrossFit E-Strength

12/16/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (5sx10r@50%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Power Cleans 175/110
10 TTB
15 Box Jumps 24/20
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

2016-12-15

CrossFit

CrossFit E-Strength

12/15/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx6r@65%)
Metcon
Metcon (AMRAP - Reps)
AMRAP 20 minutes:
40 Bar facing burpees
30 Snatches 75/55
30 Bar facing burpees
30 Snatches 135/95
20 Bar facing burpees
30 Snatches 165/120
10 Bar facing burpees
AMRAP in remaining time: Snatches 200/145
Accessory
50 Ring Dips
50 Ring Rows

2016-12-14

CrossFit

CrossFit E-Strength

12/14/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (5sx10r@50%)
Power Clean + Hang Squat Clean + Split Jerk (1+2+3 20 Minutes EMOM)
1. Build to a heavy single in the complex

2. Drop down to 60% of complex max then perform the following EMOM:
1 PC + 2 Hang Squat Clean + 3 Split Jerks
Deadlift (10r EMOM for 10 Minutes)
10 min EMOM. 10 reps each minute choose a sustainable but challenging weight.

2016-12-13

CrossFit

CrossFit E-Strength

12/13/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Pendlay Row (6sx5r@70%)
Barbell Lunges (5sx10r@50%)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
500m Row
30 KB Swings
20 Wall Balls
10 TTB

2016-12-12

CrossFit

CrossFit E-Strength

12/12/2016
Warm-up
Leg/Shoulder Mobility Drills
Skill/Progression
Double-Unders (10 Minute Practice)
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Accessory
10-1 for quality.
DB Bench Press (choose a weight you can go unbroken but is still challenging)
Strict Pull-up
Scale = ring row.

2016-12-10

CrossFit

CrossFit E-Strength

12/10/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Dubai Fitness Championship Event 12 (Time)
3000kg/2100kg Snatch for time, every 10 reps perform 10 back squat at 200kg/140kg.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2016-12-09

CrossFit

CrossFit E-Strength

12/9/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Barbell OHP (6sx3r@80%)
Snatch Pull (5sx3r@1rm Snatch)
Metcon
Metcon (Time)
4 Rounds for Time:
25 Push Ups
25 Sit Ups
25 Pull Ups
30 Pistols

2016-12-08

CrossFit

CrossFit E-Strength

12/8/2016
Warm-up
Leg/Shoulder Mobility Drills
Clean & Jerk Warm Up
2sx3r
Muscle Clean
Power Clean
Power Clean+Front Squat
Power Clean+Front Squat+Split Jerk
Weightlifting
Power Clean + Push Jerk (18 Min EMOM 3x PC + PJ, 12 Min EMOM 12x DL)
18 minute EMOM 3x Power Clean and Push Jerk @70% of your 1rm 2 minutes rest then:
12 minute EMOM 12x DL @50% of your 1rm
Back Squat (6sx4r@80%)

2016-12-07

CrossFit

CrossFit E-Strength

12/7/2016
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Pull+Snatch (Find your daily max.)
Barbell Cycling (Barbell Cycling)
10 Power snatches 10 Hang Snatches 10 OHS
10 BTN Thrusters
95/65

Directly into:

15 Power snatches 15 Hang Snatches 15 OHS
15 BTN Thrusters
85/55

Directly into:
20 Power snatches 20 Hang Snatches 20 OHS
20 BTN Thrusters 75/45
Metcon
Metcon (Time)
3 Rounds for Time:
500m Row
40 Wall Balls
10 HSPU

2016-12-06

CrossFit

CrossFit E-Strength

12/6/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (10-8-6-4-2)
Pendlay Row (10-8-6-4-2)
Skill/Progression
Hollow Rocks/Supermans
Hollow Rocks 3x10
Supermans 3x10
Gymnastics
EMOM 18min
1st min - 30sec max ring push-ups (rings need to be turned out at the top and rings touch the chest at the bottom.)
2nd min - 30sec ring L-sit (rings do not touch the body and feet are above the hip)
3rd min – 30sec ring False grip pull-ups (aim to touch the chest at each rep)

2016-12-05

CrossFit

CrossFit E-Strength

12/5/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx2r@80%)
Push Press (6sx3r@80%)
Clean Pull (5sx3r@100% of Clean max)
Metcon
Burpees (Time)
100 Burpees over the bar

2016-12-03

CrossFit

CrossFit E-Strength

12/3/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Snatch + TNG Snatch + Hang Snatch (Find Daily Max)
Find your daily max in the complex. 

Drop down to 70% and do one set of 2+1+1, 2+2+1, 2+2+2, 3+2+2...get as far as possible in fifteen minutes. Every set has to be done unbroken.
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

2016-12-02

CrossFit

CrossFit E-Strength

12/2/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (3sx3r of 3 Rep Max )
Build to a heavy 3 rep max BS.
Drop down to 90% and do 3x3.
Bench Press (3sx3r@90% of 3 Rep Max)
Build to a heavy 3 rep max Bench.
Drop down to 90% and do 3x3.
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
50 Double-Unders
100 ft Walking Lunges
30 KB Swings 53/35

2016-12-01

CrossFit

CrossFit E-Strength

12/1/2016
Warm-up
Conditioning
15 minutes of Rowing, each minute 5 box jumps 24/20inches. Keep a steady but manageable pace on the rower.
Weightlifting
Clean and Jerk (Daily Max)
Find your daily max in singles. Build to a conservative/technical max, not close to failure.
Barbell Cycling (2sx60r)
Two rounds of:
30 Deadlifts
20 Hang Power Clusters
10 TNG Squat Jerks RX 135/95.
Barbell Cycling (5sx20r)
20 TNG Clusters
20 Alternating Overhead Lunges
20 Bouncing Hang Clusters
20 Alternating Front Rack Lunges
20 Thrusters
RX 110/75

Each movement set must be done unbroken. Scale to the weight that allows this.
Accessory
100 Sit Ups
100 Back Extensions

2016-11-30

CrossFit

CrossFit E-Strength

11/30/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Snatch (Find Daily Max)
Below The Knee Snatch (Find Daily Max)
Hang Snatch (Find Daily Max)
Gymnastics
Gymnastic Chipper: For quality.
30 Chest to bar pull-ups
30 Dips
30 Toes to bar
30 Plate deficit push ups
20 Chest to bar pull-ups
20 Dips
20 Toes to bar
20 Plate deficit push ups
10 Chest to bar pull-ups
10 Dips
10 Toes to bar
10 Plate deficit push ups

2016-11-29

CrossFit

CrossFit E-Strength

11/29/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx2r@80%)
Metcon
Metcon (Weight)
4 Rounds
1 minute Pendlay Row 175/95
1 minute Rest
1 minute Bench 175/95
1 minute Rest
1 minute Squat Clean 175/95
1 minute Rest
Repeat with 45 seconds. Repeat with 30 seconds. Repeat with 15 seconds.
Metcon (Time)
For time:
50 Wall Balls 20/10 10ft
50 Double Unders
40 Box Jump Overs (24/20)
40 Push Ups
30 Chest To Bar Pull-ups
30 Burpees
20 Power Cleans 115/75
20 Split Jerks 115/75
10 Power Snatch 115/75
10 TTB

2016-11-28

CrossFit

CrossFit E-Strength

11/28/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Barbell OHP (6sx3r@80%)
Metcon
Barbell Lunges (10-8-6-4-2)
Collin 2 (Time)
6 Rounds for time:
400m Row
12 Push Press, 115#/85#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#/65#

2016-11-26

CrossFit

CrossFit E-Strength

11/26/2016
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Bench Press (6sx5r@50%)
Bear Complex (5sx7r)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2016-11-25

CrossFit

CrossFit E-Strength

11/25/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Overhead Squat (Daily Max)
Find your daily max
Front Squat + OHS (10-1)
Drop down to 70-80% and do ten front squats + ten overhead squats, nine front squats + nine overhead squats, etc. You can break up the sets as you like.
Metcon
Metcon (Time)
15 AMRAP of:
6 Dips
8 Alt DB Turkish get-ups
10 Push Ups
16 DB Goblet Squats
Rope Climb (5 Min AMRAP)

2016-11-23

CrossFit

CrossFit E-Strength

11/23/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Clean + Hang Clean + Push Jerk (Complex max reps 20 minutes)
1. Do five full complexes at the weight you would normally use for the Clean or Clean & Jerk Warm-Up. Rest one minute between the sets.

2. Find your daily max in the complex. 

3. Drop down to 135#/95# and do as many complexes as possible in twenty minutes.
*You are not allowed to drop the bar between the power clean and hang clean both in the max-out and in the AMRAP.
Metcon
Metcon (Time)
Conditioning: 4 rounds for quality:

30 V-Ups
20 Wall Balls
10 TTB
10 Double Unders
10 Pistols each leg

Rest 1min between rounds

2016-11-22

CrossFit

CrossFit E-Strength

11/22/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx3r@80%)
Bench Press (6sx3r@80%)
Pull-ups (4s Max reps)
Metcon
Metcon (Weight)
Every 90 seconds for 6 minutes:
100m Sprint
30 KB Swings 70/53 (American standard)
Push Ups (Time)
100 Push Ups for time

2016-11-21

CrossFit

CrossFit E-Strength

11/21/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell Cycling (10, 7, 5)
Do one round of 10, 7 and 5 reps and then move on to the next exercise until you have done them all. The rounds must be done unbroken. The rep scheme for the cluster at the end is 10-10-10.

1. Muscle Snatch.

2. TNG Power Snatch
3. TNG Snatch

4. Hang Power Snatch (body stays vertical)

5. Hang Snatch (body stays vertical)

6. Snatch Grip Overhead Squat.

7. Cluster

The RX weight is 95/65.
Scale as needed in order to go unbroken and to practice technique.
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2016-11-19

CrossFit

CrossFit E-Strength

11/19/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Front Squat (6sx2r@80%)
Barbell OHP (6sx3r@80%)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2016-11-18

CrossFit

CrossFit E-Strength

11/18/2016
Warm-up
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
4 rounds:
50 Air Squats
1 Min Battle Rope
Max Unbroken Push-Ups
Max Unbroken Pull Ups
2 minutes rest.

2016-11-17

CrossFit

CrossFit E-Strength

11/17/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clusters (Death by Cluster)
Spend five minutes moving around with the barbell before starting.
Modified Death by Cluster
Minute 0:00 – 1:00 = 1 rep.
Minute 1:00 – 2:00 = 2 reps.
Minute 2:00 – 3:00 = 3 reps.
Minute 3:00 – 4:00 = 4 reps.
Minute 4:00 – 5:00 = 5 reps.
Minute 5:00 – 7:00 = 6 reps.
Minute 7:00 – 9:00 = 7 reps.
Minute 9:00 – 11:00 = 8 reps.
Minute 11:00 – 13:00 = 9 reps.
Minute 13:00 – 15:00 = 10 reps.
Minute 15:00 – 18:00 = 11 reps.
Minute 18:00 – 21:00 = 12 reps.
Minute 21:00 – 24:00 = 13 reps.
Minute 24:00 – 27:00 = 14 reps.
Minute 27:00 – 30:00 = 15 reps.
Minute 30:00 – 34:00 = 16 reps.
Minute 34:00 – 38:00 = 17 reps.
Minute 38:00 – 42:00 = 18 reps.
Minute 42:00 – 46:00 = 19 reps.
Minute 46:00 – 50:00 = 20 reps.
Rx 135/75
Gymnastics
Gymnastics Conditioning: 9min AMRAP:
6 False Grip C2R Pull-ups
6 Ring Dips
20 Sit Ups
6 HSPU
6 TTB

2016-11-16

CrossFit

CrossFit E-Strength

11/16/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Hang Snatch (5sx2r@75% of Daily Max)
1. Find your daily max in singles.
2. Drop down to 75% and do five additional sets of doubles on the minute. You can only drop the bar after the last rep.
When you get to the doubles taking the bar with as little effort as possible becomes important. There is just as much technique in taking the bar down as in lifting it up.
Below The Knee Snatch (1r@60% EMOM 10 Rounds)
Drop down to 60% and do one rep on the minute for ten rounds.
Back Squat (6sx3r@80%)
Metcon
Metcon (AMRAP - Reps)
3 minutes on 1 min rest, 2 rounds of the following:
Part A:
20 WallBalls 20"/10" 10ft
Row 250m
Part B:
20 Box Jumps 24” M/F
15 V-Ups
Part C:
20 KB Swings 53"/35"
15 HSPU

2016-11-14

CrossFit

CrossFit E-Strength

11/14/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (10-1)
Pull-ups (10-1)
Deadlift (6sx3r@80%)
Metcon
Metcon (Time)
50 Cal Row
40 Burpees
30 Push Ups
20 Box Step Overs 24/20”
10 Man Markers
40 Burpees
30 Push Ups
20 Box Step Overs 24/20"
10 Man Markers
30 Push Ups
20 Box Step Overs 24/20"
10 Man Markers
20 Box Step Overs 24/20"

2016-11-11

CrossFit

CrossFit E-Strength

11/11/2016
Warm-up
3 Rounds
5 Burpees
10 Wall Balls
25 Singles
Metcon
Hidalgo (Time)
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you've got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here

2016-11-10

CrossFit

CrossFit E-Strength

11/10/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Weightlifting/Strength
EMOM:
Ten reps of each of the following movements, 1 cycle through. All touch and go reps. Choose a weight you can manage Rx 95/65. If you have done this workout before with 2 cycles increase the weight by 10lbs for the 1 cycle.

Muscle Snatch
Power Snatch 

Snatch 

Hang Power Snatch 

Hang Snatch 

Overhead Squat
Snatch Grip BTN Thruster (do a power snatch from the floor and go directly into the thruster) 

Deadlifts 

Muscle Clean 

Power Clean 

Squat Clean 

Power Cluster 

Power Clean + Push Jerk 

Thrusters 

Hang Clusters 

Push Jerk 

Push-Presses
Metcon
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

2016-11-09

CrossFit

CrossFit E-Strength

11/9/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx4r@80%)
Barbell OHP (6sx3r@80%)
Barbell Lunges (10-8-6-4-2)
Metcon
Metcon (AMRAP - Reps)
Every 2 minutes for 4 rounds:
10 KB/DB Thruster 55/35
10 Strict Chin-Ups
25 KB Swings 53/35

2016-11-08

CrossFit

CrossFit E-Strength

11/8/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Narrow grip.
Front Squat Complex
Clean & Jerk Warm Up
Weightlifting
Power Clean + Squat Clean + Push Jerk (Daily Max)
Build to a daily max in the complex, you can't drop the bar between movements.
Bench Press (6sx2r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP:
10 Sumo deadlift high pulls 135/75
10 Push press 135/75

2016-11-07

CrossFit

CrossFit E-Strength

11/7/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Power Snatch + Hang Snatch + Overhead Squat (Find Daily Max)
You are not allowed to drop the bar before completing the OHS.
Snatch Pull (6sx2r@80%)
Front Squat (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
25 Pull Ups
50 Cal Row
100 OHS 45#/35#
50 Box Jumps 24"/20"
25 Pull Ups

2016-11-05

CrossFit

CrossFit E-Strength

11/5/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Sumo Deadlift High Pull (6sx3r@80%)
Back Squat (6sx3r@80%)
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

2016-11-04

CrossFit

CrossFit E-Strength

11/4/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean and Jerk (Clean & Jerk Chipper)
Do three reps, increase the weight with ten pounds, do three additional reps at the new weight, increase the weight, etc. Get as far as you can within a forty-five minutes window. 

Every lift has to be a squat clean + split jerk. Do singles from the start to the end and remember to show control in the top position before dropping the bar. 

If you take a step forward or back when standing up from the bottom position in the clean then that lift is a no-rep. If you flat-out fail a lift you have to do ten burpees over the bar before you can continue with the next lift. 

The RX starting weight for men is 175lbs and 75lbs for women. If your 1RM is so low that you will start failing after ten minutes it is better to scale the weight and get more lifts done.
Metcon
Metcon (Weight)
3 rounds:
Heavy Barbell Walk (Rack to Rack) 315/225 x 50'
30 GHD Sit-ups

2016-11-03

CrossFit

CrossFit E-Strength

11/3/2016
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (AMRAP - Reps)
40 minute EMOM
Min 1: 10 WB 10ft 20#/10#, 10 (Total) Pistols
Min 2: 10 Alternating DB Power Snatches 45#/35#, 10 HSPU
Min 3: 10 Box Jumps 24 inch (M+F), 5 Pull Ups
Min 4: REST
Gymnastics
Metcon (Time)
Gymnastics Complex:
5 rounds of:
6 TTB
4 C2B
2 Dips
Rest as needed

2016-11-02

CrossFit

CrossFit E-Strength

11/2/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
500m Row
50 Deadlift 135/95
50 Power Clean 135/95
50 Front Squat 135/95
50 STOH 135/95
500m row
Time cap: 30 minutes

2016-11-01

CrossFit

CrossFit E-Strength

11/1/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Narrow Grip
Front Squat Complex
Clusters (Find Daily Max)
1. Do ten singles at the same weight that you used for the Snatch Warm-Up on Day 1. 

2. Find your daily max in singles.
Cluster + Thruster (Find Daily Max)
1. Do ten singles at the same weight that you used for the Snatch Warm-Up on Day 1. 

2. Find your daily max in the complex.
Cluster + Thruster + Push Press (Find Daily Max)
1. Do ten singles at the same weight that you used for the Snatch Warm-Up on Day 1. 

2. Find your daily max in the complex.
Metcon
Metcon (AMRAP - Reps)
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double-unders*.
*Every time you fail a set perform 20 body weight walking lunges. Time cap 10 minutes.

2016-10-31

CrossFit

CrossFit E-Strength

10/31/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Weightlifting
Snatch + Below the Knee Snatch + Hang Snatch (5sx2r@90%)
1. Do three warm-up sets of the complex with the same weight that you used for the Snatch Warm-Up. 

2. Find your daily max. 

3. Drop down to 90% and do five sets of doubles in below the knees snatch.
Back Squat (6sx4r@80%)
Gymnastics
25min EMOM: 

Min 1. 6-10 strict C2R pull ups in false grip. Briefly pause at the top of each rep.
Min 2. 10-15 ring push ups 

Min 3. 15-20 Banded BMU drills

Min 4. 4-6 Wall-facing Strict HSPU’s

Min 5. 15 V-ups. (Note: These need to be fast with a deep compression at the hip)

2016-10-29

CrossFit

CrossFit E-Strength

10/29/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Push Ups
10 Squats
20 Double Unders
Weightlifting
Front Squat (6sx2r@80%)
Bench Press (6sx3r@80%)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

2016-10-28

CrossFit

CrossFit E-Strength

10/28/2016
Warm-up
Leg/Shoulder Mobility Drills
Barbell Warm Up
5 min
Weightlifting
Barbell Cycling (8 Min AMRAP)
8 minute AMRAP, 95#/65#, for technique rather than all out effort.
8 CNJ
8 Thrusters
8 Push Press
Power Clean + Push Jerk (Find Daily Max)
Back Squat (6sx3r@80%)
Conditioning
Metcon (Time)
25 TTB
20 Ring dips
15 HSPU
2 Rope climbs 15ft
20 TTB
15 Ring dips
10 HSPU
1 Rope climb 15ft

2016-10-27

CrossFit

CrossFit E-Strength

10/27/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Weightlifting
Overhead Squat (EMOM OHS)
1. Build to a heavy single OHS from the floor.
2. EMOM for 5 minutes 1 OHS from the floor at 90% of 1
3. EMOM for 5 minutes 2 OHS (1 set-up from the floor) at 80% of 1
4. EMOM for 5 minutes 3 OHS (1 set-up from the floor) at 70% of 1
No rest between the EMOM ́s be efficient in changing the weights
Deadlift (1sx20r@50%, 3sx10r@50%)
Metcon
Metcon (Time)
40 Sit-ups
400m Run
40 TTB
400m Run
40 Push Ups
400m Run
40 KB Swings 53#/35#
400m Run

2016-10-26

CrossFit

CrossFit E-Strength

10/26/2016
Warm-up
Leg/Shoulder Mobility Drills
Snatch Warm Up
Weightlifting
Snatch (Snatch Chipper)
Rx starting weight is 95#/65#, you do 5 reps at this weight and then increase by 10lbs, then 5 more reps and increase by 10lbs. If your max weight is low, scale as needed. Get as far as you can in 20 minutes.
Only singles are allowed, they have to be full squat snatches, if you lose balance or take a step it is a no rep, if you fail a lift completely you have to do 10 bar facing burpees.
Front Squat (6sx2r@80%)
Metcon
Metcon (No Measure)
2 Rounds

Min 0-3
500m Row for time

Min 3-4
Max time handstand hold

Min 4-5
Max unbroken Double Unders

Min 5-6
Max L-Sit hold
Gymnastics
2 rounds:
Max unbroken strict HSPU followed directly by max kipping HSPU. Rest as needed between rounds.
2 rounds:
Max unbroken struct pull-ups followed directly by max butterfly pull-ups. Rest as needed between rounds.

2016-10-25

CrossFit

CrossFit E-Strength

10/25/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell Lunges (10-8-6-4-2)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
0-15min:
3 Rounds of:

25 Thrusters 95#/65#

15 KB Swings 53#/35#

15-30min:

3 Rounds of:

12 Burpees

20 Sumo DL High Pull 135#/95#

30-35min:

AMRAP:

Rope Climbs 15ft

2016-10-24

CrossFit

CrossFit E-Strength

10/24/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press (6sx3r@80%)
Good Mornings (6sx3r@80%)
Metcon
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

2016-10-22

CrossFit

CrossFit E-Strength

10/22/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch (Snatch Max)
1. Weightlifting Warm Up.
2. Establish 1rm.
Clean (Clean Max)
1. Weightlifting Warm Up.
2. Establish 1rm.
Metcon
Elena (Time)
42 Wall Balls
21 Bench Press #185
30 Wall Balls
15 Bench Press #185
18 Wall Balls
9 Bench Press #185

2016-10-21

CrossFit

CrossFit E-Strength

10/21/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Split Jerk (Split Jerk Daily Max)
1. Weightliftng Warm Up.
2. Establish your Daily max.
Deadlift (10-1@75% of Max)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2016-10-20

CrossFit

CrossFit E-Strength

10/20/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Metcon (Weight)
EMOM
Ten reps of each of the following movements, 2 cycles through. All touch and go reps. Choose a weight you can manage Rx 95#/65#
10 Muscle Snatch
10 Power Snatch 

10 Snatch 

10 Hang Power Snatch 

10 Hang Snatch 

10 Overhead Squat
10 Snatch Grip BTN Thruster (do a power snatch from the floor and go directly into the thruster) 
 

10 Muscle Clean 

10 Power Clean 

10 Squat Clean 

10 Power Cluster 

10 Power Clean + Push Jerk 

10 Thrusters 

10 Hang Clusters 

10 Push Jerk

10 Push-Presses
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP
100 Double Unders
50ft Walking Lunge

2016-10-19

CrossFit

CrossFit E-Strength

10/19/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (Find Daily Max)
1. Complete Weightlifting Warm Up.
2. Establish Deadlift Max.
Front Squat (Find Daily Max)
1. Complete Weightlifting Warm Up.
2. Establish Front Squat Max.
Barbell OHP (Find Daily Max)
1. Complete Weightlifting Warm Up.
2. Establish OHP Max.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
30 KB Swings 53#/35#
30 Box Jumps 24#/20#
30 Sit Ups

2016-10-18

CrossFit

CrossFit E-Strength

10/18/2016
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Metcon (Time)
For Time
100 Pull Ups
5 min rest
100 Double Unders
5 min rest
150 Wall Balls
5 min rest
175 Cal Row
3 Burpee penalty every time your break for Pull Ups, Wall Balls, and if you drop under 1500cal/h for men and 1000cal/h for woman.
Weightlifting
Paused Front Squat + Front Squat (2sx1r@ Daily max )
1. Find your daily max in the squat complex. The pause has to be three long seconds with the goal of sitting completely still. 

2. Do two additional sets of doubles at the heaviest weight you managed in the complex.

2016-10-17

CrossFit

CrossFit E-Strength

10/17/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (Find Daily Max)
1. Complete weightlifting warm up.
2. Establish Bench Press Max.
Pendlay Row (Find Daily Max)
1. Complete Weightlifting Warm Up.
2. Establish Pendlay Row Daily Max.
Back Squat (Find Daily Max)
1. Complete Weightlifting Warm Up.
2. Establish Back Squat Daily Max.
Metcon
Metcon (AMRAP - Rounds and Reps)
7 Min AMRAP
1 Man Maker
2 Handstand Push Ups
5 Deadlifts 315#/175#

2016-10-15

CrossFit

CrossFit E-Strength

10/15/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Hang Power Snatch (Daily max in Hang Power Snatch Doubles)
1. Find your daily max in hang power snatch doubles. You are not allowed to drop the bar to the floor between reps.
Hang Clean and Jerk (1sx30r)
1. Find your daily max in singles. 

2. Drop down to 85% and do thirty front squats. You have to do a hang clean + split jerk and then take the bar back down to the shoulders in order to start a set of front squats. You can break it up as you wish. If you fail a lift: hang clean, split jerk or front squat, you have to do ten burpees over the bar as a punishment before you can continue.
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

2016-10-14

CrossFit

CrossFit E-Strength

10/14/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (20rx1s@50%, 3sx10r@50%)
Add 10-20lbs from last week.
Barbell OHP (6sx3r@80%)
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2016-10-13

CrossFit

CrossFit E-Strength

10/13/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Clean (10-1r@75%)
1. Find your daily max in Power Clean Singles.
2. Drop down to 75% of the heaviest single that you managed to lift previously and do a 10-1 in the two exercises. In the first round you do sets of ten, then nine, then eight, etc. You have to go unbroken in the back squats and do singles in the power cleans.
Back Squat (10-1r@75%)
1. Find your daily max in Back Squat Singles.
2. Drop down to 75% of the heaviest single that you managed to lift previously and do a 10-1 in the two exercises. In the first round you do sets of ten, then nine, then eight, etc. You have to go unbroken in the back squats and do singles in the power cleans.
Metcon
Gymnastics
Muscle-ups (3-6r 16 min EMOM (even minute))
L-Sit (20-40 sec L-sit 16 min EMOM (odd minute))

2016-10-12

CrossFit

CrossFit E-Strength

10/12/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx4r@80%)
Hang Snatch Pull (5sx5r@80%)
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2016-10-11

CrossFit

CrossFit E-Strength

10/11/2016
Warm-up
OHS Complex
Snatch Warm Up
Weightlifting
Snatch (2r90,3r85,4r80,5r75,6r70,7r65,8r60,9r55,10r50)
1. Find you daily max in singles. 

2. For time: 

Two reps at 90%, three reps at 85%, four reps at 80%, five reps at 75%, six reps at 70%, seven reps at 65%, eight reps at 60%, nine reps at 55% and ten reps at 50%. You can break up the sets as you like but remember to show control in the top before dropping the bar.
Metcon
Front Squat (6sx4r@80%)
Metcon (Time)
3 Rounds For Time
500m Row
30 Box Jumps 24"/20"
30 OHS 85#/65#

2016-10-10

CrossFit

CrossFit E-Strength

10/10/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Pendlay Row (6sx3r@80%)
Sumo Deadlift High Pull (6sx3r@80%)
Barbell Lunges (10-8-6-4-2)
Metcon
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

2016-10-08

CrossFit

CrossFit E-Strength

10/8/2016
Warm-up
Leg/Shoulder Mobility Drills
Gymnastics
Pull-ups (10sx20-25% of Max Pull Ups)
1.Perform a max Rep strict pull ups.
Next use this number and subtract 20-25% of the reps.
Rest 3-5min
Now: Use your calculated number and perform 10 sets, rest only 60sec.
Example: Max reps = 20
Minus 20% = 16.
10sets of 16 reps. Rest as needed between sets
Weightlifting
Back Squat (6sx2r@80%)
Deadlift (1sx20r@50%, 3sx10r@50%)
Add 10-20lbs to previous week.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2016-10-07

CrossFit

CrossFit E-Strength

10/7/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
From the hang position
Weightlifting
Power Snatch (5 Min AMRAP 5r@95#/55#)
Complete as many 5r Power Snatchs as possible.
Hang Snatch (5 Min AMRAP 5r@95#/55#)
Complete as many 5r Hang Snatches as possible
Overhead Squat (5 Min AMRAP 5r@95#/55#)
Complete as many 5r OHS as possible.
Metcon
Metcon (AMRAP - Reps)
10 Min EMOM
12 Wall Balls 20"/10"
Accessory
15 Min AMRAP
4 Muscle UPS
15 Sit Ups
15 Back Ext.

2016-10-06

CrossFit

CrossFit E-Strength

10/6/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx3r@80%)
Add 10lbs to last months Max.
Clean Pull (5sx3r@Clean max)
Bench Press (6sx2r@80%)
Gymnastics
Strict Toes-To-Bar (6sx6-15r)
Station A: rest 1 minute then go to station B
Pseudo Planche Push Up (6sx4-6r)
(Start off in a pushup position. Next lean forward to go down, touch the nose to the floor on a target. Goal is to touch the nose as far forward as possible. Focus on keeping the scapula very protracted and pelvis posteriorly tilted during the whole movement.)
Station B: Rest 1 minute then go to Station A.

2016-10-05

CrossFit

CrossFit E-Strength

10/5/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Close Grip
Front Squat Complex
Clean & Jerk Warm Up
Weightlifting
Clean and Jerk (3sx2r@85% of Daily Max)
Hang Cluster (5 Min AMRAP)
Drop down to 60% of Clean and Jerk Daily Max
Thruster (5 Min AMRAP)
60% of Clean and Jerk Daily Max
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
500m Row
50 Double Unders

2016-10-04

CrossFit

CrossFit E-Strength

10/4/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Push Press (6sx3r@80%)
Snatch Pull (3sx5r@80%, 3sx10r@70%)
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

2016-10-03

CrossFit

CrossFit E-Strength

10/3/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Weightlifting
Power Snatch + Snatch (1sx20r@80% of Daily Max)
1. Find your daily max in power snatch + snatch. You are not allowed to drop the bar after the power snatch, take it down and reset from the floor. 

2. Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
If you flat out fail a lift you have to do ten burpees over the bar before continuing with the next lift.
Back Squat (6sx2r@80%)
Add 10-20lbs to your previous squat cycle max.
Metcon
Adrian 2 (Time)
7 Rounds For Time of:
3 Deadlifts 225#/150#
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30"

2016-10-01

CrossFit

CrossFit E-Strength

10/1/2016
Warm-up
3 Rounds
10 Push Ups
10 Ring Rows
Weightlifting
Bench Press (6sx4r@70%)
Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here

2016-09-30

CrossFit

CrossFit E-Strength

9/30/2016
Warm-up
Leg/Shoulder Mobility Drills
Gymnastics
Conditioning
Conditioning: - no rest between AMRAP ́s

5 min AMRAP:

25 Butterfly Pullups
25 HSPU

25 Diamond push ups


Then, 5 min AMRAP:

5 strict Pullups

5 strict HSPU

50 double unders


Then, 5 min AMRAP

25 Butterfly pullups
25 HSPU

25 Diamond push ups
Metcon
Metcon (Time)
For time:
Ascending turkish get-ups 1 each arm.
18# - 26# - 35# - 45# - 53# - 62#- 70# Directly into 4 rounds for time:
24 GHD sit-ups
24 Overhead lunges 50#/35# (12 each leg)
Accessory
100 Back Extensions
100 Butterfly Situps

2016-09-29

CrossFit

CrossFit E-Strength

9/29/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Barbell OHP (6sx2r@80%)
Barbell Lunges (10-8-6-4-2)
Metcon
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24"
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

2016-09-28

CrossFit

CrossFit E-Strength

9/28/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Use Narrow Grip
Front Squat Complex
Weightlifting
Sotts Press (3sx5r)
Power Clean + Clean + Jerk (3sx1r@90% of Daily Max, 1sx2r@80%)
1. Do five full complexes at warm-up weight.
2. Find your daily max in the complex. 

3. Do three additional sets at 90%.

4. Do one set at 80% with double the reps.
Metcon
Metcon (Time)
50 Double Unders
50 Cal Row
50 Goblet Squats 53#/35#
50 Box Jumps 24"/20"
50 Push-ups
50 Burpees
50 GTO 95#/65#
50 TTB
50 Overhead Lunges 45#/35#
Accessory
100 Sit Ups
100 Back Extensions

2016-09-27

CrossFit

CrossFit E-Strength

9/27/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Add 10-20lbs to 50% of your 1rm.
Bench Press (6sx4r@80%)
Metcon
Metcon (AMRAP - Rounds)
Ring Push Up Ladder
EMOM
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.
Metcon (AMRAP - Rounds)
Body Weight Front Squat Ladder
EMOM
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.

2016-09-26

CrossFit

CrossFit E-Strength

9/26/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Power Snatch, Hang Snatch, Behind The Neck Push Jerk (30 min AMRAP 5 reps per exercise)
1. Warm up by doing 10 reps in the 3 different exercises at the same weight you normally use for the Snatch Warm-Up. You can split up the reps as needed.

2. Do a 30 min AMRAP of 5 Power Snatches, 5 Hang Snatches, and 5 Behind The Neck Push Jerks.
Focus on good technique and balance.
Snatch Pull (5sx5r@80% 1rm Snatch)
Hang Snatch Pulls
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Burpees
20 KB Swings 53#/35#
30 Double Unders

2016-09-25

CrossFit

CrossFit E-Strength

9/26/2016

2016-09-24

CrossFit

CrossFit E-Strength

9/24/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx2r@80%)
Power Clean + Hang Clean + Push Jerk (1r x max sets)
1. Do five full complexes at the weight you would normally use for the Clean or Clean & Jerk Warm-Up. Rest one minute between the sets.

2. Find your daily max in the complex. 

3. Drop down to 135#/95# and do as many complexes as possible in twenty minutes.
*You are not allowed to drop the bar between the power clean and hang clean both in the max-out and in the AMRAP.
Metcon
Metcon (Time)
3 Rounds For Time:
20 Box Jumps
30 Knees To Elbows
40 Double Unders

2016-09-23

CrossFit

CrossFit E-Strength

9/23/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Snatch Pull+Snatch (10sx1r@90 Daily Max)
1. Do three sets of one snatch pull + one snatch at the same weight that you used for The Snatch Warm-Up.

2. Find your daily max in snatch pull + snatch. You are not allowed to drop the bar after the snatch pull but have to follow it to the floor. Don’t do Touch and Go.

3. Drop down to 90% and do ten additional sets of 1+1.

Twist 1: If you lose your balance by stepping forward or back either in the snatch pull or in the snatch the set is no-repped.
Twist 2: If you outright fail a lift the punishment is ten burpees over the bar before you can try again.
Twist 3: All the snatches must be performed with a three second pause in the bottom- and top position.
(The three twists only apply to 3.)
Snatch Pull (5sx2r@110% 1RM Snatch, 10rx3s@80% 1RM Snatch)
Metcon
Arnie (Time)
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here

2016-09-22

CrossFit

CrossFit E-Strength

9/22/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Back Squat (6sx6r@80%)
Conditioning
5k Row (Time)
Max Effort 5k Row
Burpees (Time)
100 Burpees over the bar
Gymnastics
Conditioning: 4 rounds for quality:

30 V-ups (keep the heels squeezed together and touch the toes) 20 tuck V-ups
30 back extensions (do not let the knees bend)
30 push ups

10 pistols each leg

Rest 1min between rounds
(Try and perform all exercises unbroken)

2016-09-21

CrossFit

CrossFit E-Strength

9/21/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Bench Press (6sx2r@80%)
Pendlay Row (6sx3r@80%)
Gymnastics
Ring Dips (6sx2-4r)
1A. Complete set then do
1B. CTB Pullups
Chest-To-Bar Pull-ups (6sx2-4r)
1B. Complete set then do
1A. Weighted Ring Dips
Skill/Progression
7 Minutes of Butterfly Pullup Development
Conditioning
Death by Pull-ups and TTB 15 min max
Minute 1: 1 PU+1 TTB
Minute 2: 2 PU+2 TTB
*When you reach the final minute continue Each Minute On the Minute with the final rep scheme. Example: You reach Minute 10 (10 PU+10 TTB) continue with a 5 minute EMOM doing 10 PU+10 TTB.

2016-09-20

CrossFit

CrossFit E-Strength

9/20/16
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (6sx2r@80%)
Metcon
Metcon (Time)
Twisted Female Mash:
Part 1A: 50/30 cal row
1B: Diane
21-15-9 reps of:
Deadlift 225#/155#
Handstand push-ups
Rest 5 minutes.

Part 2A: 50/30 cal row
2B: Karen
150 WallBalls 10ft Target 20#/10#
Rest 5 minutes

Part 3A: 50/30 cal row
3B: Fran
21-15-9 reps
Thruster 95#/65#
Pull-ups
Rest 5 minutes.

Part 4A: 50/30 cal row
4B: Helen
3 rounds for time:
400m Run
21 KB Swings 53#/35#
12 Pull-ups

Each section is a separately scored event.

2016-09-19

CrossFit

CrossFit E-Strength

9/19/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Use Close Grip
Front Squat Complex
Weightlifting
Sotts Press (3sx5r)
Use empty barbell with clean grip.
Klokov Complex (3sx1r@ 90% of Daily Max)
clean deadlift + clean + paused front squat + push-press + split jerk w. pause in the bottom of the dip.
1. Do five full complexes at the weight you would normally use for the Clean or Clean & Jerk Warm-Up. Rest one minute between the sets.

2. Find your daily max in the complex.

3. Drop down to 90% and do three additional sets.
Metcon
Metcon (Time)
3 Rounds For Time
100m sprint
30 KB Swings 70#/53#
Rest 3 minutes between rounds
Accessory
5 Rounds
Barbell walk- 60 seconds. Heavy

20 seconds transition

Bulgarian split squat 6 each leg, holding 2x45#/30# DB's 20 seconds transition

Nordic hamstring hold on GHD 30 seconds
 60 second transition

2016-09-17

CrossFit

CrossFit E-Strength

9/17/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean Pull (5sx3r@1rm Clean)
Back Squat (6rx5s@80%)
Bench Press (6sx4r@80%)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

2016-09-16

CrossFit

CrossFit E-Strength

9/16/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Deadlift (20r@50%, 3sx10r@50%)
Front Squat (6sx3r@80%)
Pendlay Row (6sx3r@80%)
Metcon
Metcon (Time)
21,15, 9
Thrusters 95#/65#
Ring Dips
Then:
21,15, 9
Air Squat
HSPU
Then:
21, 15, 9
Pistol (Left and Right counts as 1 rep)
Wall Balls 20#/10#

2016-09-15

CrossFit

CrossFit E-Strength

9/15/2016
Warm-up
Leg/Shoulder Mobility Drills
Conditioning
9 Rounds
1 Minute Max Burpees
1 Minute Max Calorie Row
1 Minute Max DB Thrusters 20#/15#
Gymnastics
30min EMOM: Perform as a circuit
1. 20-30sec of butterfly pull ups.
2. Accumulate 20-30sec in L-sit on parallettes – Break this up as needed. Quality needs to be the focus here. Legs PARALLEL to the ground. Try to keep holds to a minimum of 10sec.
3. 20-25 GHD abdominal twists – With PVC across shoulders (like back squat) and torso angled at approximately 45 degrees.
4. Accumulate 15-20sec at the top of C2B hold – body tight, legs straight & together.
5. 20-30 Alternating shoulder taps – These may be performed free-standing or wall- facing.

2016-09-14

CrossFit

CrossFit E-Strength

9/14/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat Complex
Clusters (20r@70%)
Find your daily max in singles.
Drop down to 70% and do twenty reps for time.
Back Squat (6sx4r@80%)
Bench Press (6sx3r@80%)
Metcon
Metcon (Time)
For Time
100 Double Unders
25 Toes To Bar
25 Deadlifts 225#/155#
50 Box Jumps 24"/20"

2016-09-13

CrossFit

CrossFit E-Strength

9/13/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Snatch (3r@90% of Daily Triple Max EMOM)
Drop down to 90% and do a triple every minute for as long as possible. If you fail a lift you can try again if it’s within the one-minute window.
Snatch Pull (6sx3r@80%)
Overhead Squat (6sx2r@80%)
From the floor. Use OHS Set up.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 minutes:
8 strict pull-ups
12 box jumps, 30/24”
8 strict ring-dips
12 kettlebell swings, 70#/53# (American)

2016-09-12

CrossFit

CrossFit E-Strength

9/12/2016
Warm-up
Leg/Shoulder Mobility Drills
Metcon
9/11 Tribute WOD (Time)
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (70# /53#)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
If athletes begin the WOD with a Row, they finish with a Run and vice versa.

2016-09-10

CrossFit

CrossFit E-Strength

9/10/2016
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Lift Up Luke (AMRAP - Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Weightlifting
Clean and Jerk (5r@70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%, 70%)
Clean & Jerk Chipper
The percentages are based on your heaviest CNJ single from the previous week. If you have just started the program you base it on the heaviest CNJ you have done within the last few weeks. Do a squat clean + split jerk on every lift.

2016-09-09

CrossFit

CrossFit E-Strength

9/9/2016
Warm-up
3 Rounds
3 Rope Climbs
10 Push Ups
Weightlifting
Bench Press (6sx3r@80%)
Use your jerk grip
Pendlay Row (6sx3r@80%)
Use your jerk grip
Gymnastics
30min EMOM: Perform as a circuit (40 seconds of work/20 seconds of rest)
1. Top half pull-ups

2. Bottom half ring dips

3. V-Ups

4. Handstand hold
5. Bottom half pull-ups
6. Hollow body hold

2016-09-08

CrossFit

CrossFit E-Strength

9/8/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat Complex
Front Squat (6sx3r@80%)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Conditioning
5 Rounds of:
15m Heavy Prowler* + 30 seconds All out on the rower
Rest between rounds
*It should be hard to finish the 15m.

2016-09-07

CrossFit

CrossFit E-Strength

9/7/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm Up
Weightlifting
Snatch (2r@90% of daily double max every minute)
Find your daily max in doubles. Drop down to 90% and do a double every minute for as long as possible.
30 minute time cap.
Back Squat (6sx2r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
10 Hang Power Snatch 100#/65#
10 Bar Facing Burpees

2016-09-06

CrossFit

CrossFit E-Strength

9/6/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Clean Pull (5sx3r@1RM Clean Weight)
Jerk From Rack (Daily 3RM, 3sx3r@90% of Daily 1RM)
Metcon
Metcon (Time)
4 rounds:
21 Bench Press 135#/95#
21 Sit Ups
Rest 5 minutes
3 rounds:
21 Calorie Row
21 Push Ups
Rest 5 minutes
2 rounds:
21 SDHP 135#/95#
21 Box Jumps 24/20
Rest 5 minutes
1 rounds:
21 Thruster 135#/95#
21 Chest to bar pull-ups

2016-09-05

CrossFit

CrossFit E-Strength

Hot Shots 19 Labor Day Workout
Warm-up
Leg/Shoulder Mobility Drills
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

2016-09-03

CrossFit

CrossFit E-Strength

9/3/2016
Warm-up
3 Rounds
10 Push Ups
10 Suitcase Deadlifts
Weightlifting
Deadlift (1sx20r@50%, 3sx10r@50%)
Bench Press (6sx3r@80%)
Metcon
Metcon (Time)
Double Unders Flight Simulator
Complete for time:
5 double unders
10 double unders
15 double unders
20 double unders
25 double unders
30 double unders
35 double unders
40 double unders
45 double unders
50 double unders
45 double unders
40 double unders
35 double unders
30 double unders
25 double unders
20 double unders
15 double unders
10 double unders
5 double unders

2016-09-02

CrossFit

CrossFit E-Strength

9/2/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Setup + OHS (OHS Setup Daily Max + 3 OHS)
1. Find your daily max in the overhead squat setup + three overhead squats.
Do the overhead squat setup by power cleaning or (squat) cleaning the weight from the ground to your shoulders, move it from the shoulders to behind the neck, change from a narrow to a wide/snatch grip, split jerk the weight overhead, recover the feet and start the overhead squats. Be patient and technical in the setup instead of rushing it.
OHS Setup (10r@90% of Daily Max)
1. Drop down to 90% and do ten OHS setups but without the actual overhead squat. You can chose between power clean and (squat) clean yourself but this time it has to be from hang.
Front Squat (6sx2r@80%)
Back Squat (6sx2r@80%)
Front Squat (6sx2r@80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP
3-6-9-12-15etc...
Wall Balls 20#/10#
Toes To Bar

2016-09-01

CrossFit

CrossFit E-Strength

9/1/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Snatch Pull Cycle
Snatch Pull (5sx3r@1rm Snatch)
Conditioning
Metcon (Time)
12 Min EMOM
5 Burpees + 100m sprint
Rest the remaining time of each minute, max effort sprints each time.
Gymnastics
Gymnastics 2 (30min EMOM )
Perform as a circuit (40 seconds of work/20 seconds of rest)
1. Ring rows with 1sec hold in top position at the top of each rep.

2. GHD sit-ups with MedBall 20/14lbs

3. Wall Facing HS hold

4. Bottom half TTB
5. Ring support hold (1 max time hold not necessarily 40 seconds)
6. Bottom of ring dip hold

2016-08-31

CrossFit

CrossFit E-Strength

8/31/2016
Warm-up
Leg/Shoulder Mobility Drills
OHS Complex
Snatch Warm-up
3rx2s
Snatch Pulls
Muscle Snatch
Power Snatch
Deep Power Snatch
Snatch
Weightlifting
Power Snatch (Daily Max)
Establish a daily max in power snatch.
Power Snatch (15 Minutes EMOM )
5reps TnG Power Snatch @60% of daily max.
Metcon
Pull/Push/Squat (AMRAP - Rounds and Reps)
From 0:00-3:00, perform 3 rounds of: 3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of: 4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of: 5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of: 6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Accessory
Pistol Holds (3 Sets)
30seconds in top position, 30 seconds in bottom position, each leg. Rest as needed.
Tempo Pistols (1 Round)
30x Pistols each side: Tempo of (3 seconds down, 3 seconds in the bottom, 3 seconds up, 3 seconds at the top), you can alternate legs.
Single Leg Jumps (3 Rounds)
5 right leg to right leg
5 left leg to left leg
Start at 20 ̈ next 24 ̈ next 30 ̈

2016-08-30

CrossFit

CrossFit E-Strength

8/30/2016
Warm-up
Leg/Shoulder Mobility Drills
Weightlifting
Front Squat (2rx6s@80%)
Back Squat (2rx6s@80%)
Front Squat (2rx6s@80%)
Bench Press (Daily 5RM)
Establish a daily 5RM in bench press.

Drop down to 90% and perform three additional sets of five. Stay on 90% and perform three additional triples.
Gymnastics
Chin Up (2rx6s)
Weighted Chin Up 1RM
Build to a 1RM chin up
Drop down to 80% and do 6x2.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
10 Box Jumps 24"/20"
20 Push Ups
30 Sit Ups

5 Minutes Rest

10 Minute AMRAP
10 Wall Balls
10 Split Squat Jumps (5 per leg)
10 Burpees

2016-08-29

CrossFit

CrossFit E-Strength

8/29/2016
Warm-up
Front Squat Complex
Clean & Jerk Warm Up
2sx3r
Muscle Clean
Power Clean
Power Clean+Front Squat
Power Clean+Front Squat+Split Jerk
Weightlifting
Clean and Jerk (Max)
Find your daily max
Clusters (Max)
Find your daily max
Power Clean + Push Jerk (Max)
Find your daily max
Metcon
Metcon (Time)
10-1
Clean & Jerk
Clusters
Power Clean + Push Jerk
Drop down to 50% of your daily max and do a 10-1 in the three exercises. First do ten reps in clean & jerk (squat clean + split jerk every time!), then ten reps in clusters, then ten reps in power clean + push jerk and then on to nine reps, eight reps, etc. Use three different bars if possible so you don’t have to change the weight back and forth.

2016-08-27

CrossFit

CrossFit E-Strength

8/27/2016
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Bench Press (3rx4s@70%)
Gymnastics
Gymnastics 1
15 Min EMOM
Min 1. 6-10 C2R Pull Ups
Min 2. 10-15 Ring Push Ups
Min 3. 10 Banded BMU Drills
Min 4. 6-10 HSPU's
Min 5. 15 V-ups
Metcon
KB Swings (Time)
100 KB Swings 53#/35#
*Every time you break 20 burpees. “American” standard - full hip knee shoulder extension and bottom of the bell faces the ceiling.

2016-08-26

CrossFit

CrossFit E-Strength

8/26/2016
Warm-up
Leg/Shoulder Mobility Drills
Tabata Time
KB Swings
Wall Balls
Burpees
KB DLHP
Weightlifting
Front Squat (3rx5s@80%)
Barbell OHP (3rx5s@80%)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

2016-08-25

CrossFit

CrossFit E-Strength

8/25/2016
Warm-up
Leg/Shoulder Mobility Drills
Snatch Warm-up
3rx2s
Snatch Pulls
Muscle Snatch
Power Snatch
Deep Power Snatch
Snatch
Weightlifting
Power Snatch (3rx5s@80%)
Pendlay Row (3rx5s@80%)
Metcon
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

2016-08-24

CrossFit

CrossFit E-Strength

8/24/2016
Warm-up
Leg/Shoulder Mobility Drills
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Back Squat (3r@80%, 2r@85%, 2r@90%, 2r@95%, 1r@90%, 3rx4s@80%)
Bench Press (3r@80%, 2rx2s@85%, 3r@80%, 2r@80%)
Metcon
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24''
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20#
50 Sit-ups
5 Rope Climbs, 15'
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here

2016-08-23

CrossFit

CrossFit E-Strength

8/23/2016
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Balance (3r@80%, 3rx2s@75%)
Overhead Squat (3r@80%, 2rx3s@85%, 3rx3s@80%)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

2016-08-22

CrossFit

CrossFit E-Strength

8/22/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Good Mornings
10 Back Extensions
10 KB DLHP
Weightlifting
Power Clean (3rx4s@80%)
Jerk From Rack (3r@80%, 3rx2s@75%)
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

2016-08-20

CrossFit

CrossFit E-Strength

8/20/2016
Warm-up
Leg/Shoulder Mobility Drills
Row 500m
30 Push Ups
30 Sit Ups
Weightlifting
Bench Press (3rx4s@80%)
Muscle-ups (5rx5s EOMOTM)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2016-08-19

CrossFit

CrossFit E-Strength

8/19/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 KB Snatches (per arm)
10 Ring Rows
10 Double Unders
Weightlifting
Back Squat (3r@80%, 2r@85%, 2r@90%, 1r@90%, 2r@85%, 3rx3s@80%)
Snatch Pull (3r@80%, 2r@85%, 2r@90%, 2r@85%)
Metcon
Kandace (AMRAP - Rounds and Reps)
10 Min AMRAP
21 KB Swings 53#/35#
15 Burpees
10 Pull Ups

2016-08-18

CrossFit

CrossFit E-Strength

8/18/2016
Warm-up
3 Rounds
10 Lunges
10 Dips
10 Double Unders
Weightlifting
Barbell Lunges (10rx5s EOMOTM)
Barbell OHP (5rx5s EOMOTM)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2016-08-17

CrossFit

CrossFit E-Strength

8/17/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
10 Double Unders
10 Suitcase Deadlifts
Weightlifting
Snatch (3r@80%, 3rx3s@75%)
Pendlay Row (3rx4s@80%)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

2016-08-16

CrossFit

CrossFit E-Strength

8/16/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Wall Balls
10 Lunges
10 Sit Ups
Weightlifting
Clean (3r@80%, 3rx2s@75%)
Metcon
Push Jerk (3rx4s@80%)
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

2016-08-15

CrossFit

CrossFit E-Strength

8/15/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Push Ups
10 Squats
10 Dips
Weightlifting
Front Squat (3r@80%, 2r@85%, 2r@90%, 1r@90%, 2r@85%, 3rx3s@80%)
Bench Press (3rx4s@80%)
Metcon
Brehm (Time)
For Time:
10 Rope Climbs, 15"
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

2016-08-13

CrossFit

CrossFit E-Strength

8/13/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
5 Wall Balls
Row 250m
Skill/Progression
Rope Climb (8 Minutes)
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

2016-08-12

CrossFit

CrossFit E-Strength

8/12/2016
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (3rx5s)
Clean (3rx5s )
Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here

2016-08-11

CrossFit

CrossFit E-Strength

8/11/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 Wall Balls
10 Toe Touches
15 Double Unders
Weightlifting
Deadlift (5rx5s EOMOTM)
Back Squat (5rx5s EOMOTM)
Metcon
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael "Freight" Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here

2016-08-10

CrossFit

CrossFit E-Strength

8/10/2016
Warm-up
Leg/Shoulder Mobility Drills
3 ROUNDS
Row 200m
10 Burpees
Weightlifting
Bench Press (5rx5s EOMOTM)
Pendlay Row (5rx5s EOMOTM)
Metcon
Cindy XXX (AMRAP - Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

2016-08-09

CrossFit

CrossFit E-Strength

8/9/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
Row 200m
10 Kb Swings
10 Sit Ups
Weightlifting
Pistols (10x5s EOMOTM)
Barbell OHP (3r@80%, 2r@85%, 1r@90%, 1r@95%, 1rx3s@80%)
Metcon
DG (AMRAP - Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

2016-08-08

CrossFit

CrossFit E-Strength

8/8/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
10 KB DLHP
50 Singles
Weightlifting
Overhead Squat (3r@80%, 3r@85%, 2r@90%, 1r@95%, 1r@100%)
Good Mornings (10rx5s EOMOTM)
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

2016-08-06

CrossFit

CrossFit E-Strength

8/6/2106
Warm-up
Push/Pull
Warm Up
3 Rounds
10 Dips
10 Push Ups
10 Ring Rows
Weightlifting
Bench Press (3r@80%, 2r@85%, 1rx3s@90%)
Pendlay Row (3r@80%, 2rx5s@85%)
Metcon
Elena (Time)
42 Wall Balls
21 Bench Press #185
30 Wall Balls
15 Bench Press #185
18 Wall Balls
9 Bench Press #185

2016-08-05

CrossFit

CrossFit E-Strength

8/5/2016
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (3r@80%, 2r@85%, 1r@90%, 1r@95%, 1r@100%, 2r@85%)
Power Clean (3r@80%, 2r@85%, 1r@90%, 1r@95%, 3rx4s@80%)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

2016-08-04

CrossFit

CrossFit E-Strength

8/4/2016
Warm-up
Leg/Shoulder Mobility Drills
500m Row (Time)
Max Effort 500m Row
Weightlifting
Deadlift (10rx5s EOMOTM)
Front Squat (10rx5s EOMOTM)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2016-08-03

CrossFit

CrossFit E-Strength

8/3/2016
Warm-up
Leg/Shoulder Mobility Drills
Clean Warm Up
5 Reps
Down and Up
Elbows High and Outside
Muscle Clean
Drop Drills
Front Squat
Sotts Press
Jerks
Weightlifting
Clean and Jerk (2r@80%, 2r@85%, 1r@90%, 1r@95%, 1r@100%, 1r@90%)
Power Snatch (3r@80%, 2rx5s@85%)
Metcon
Carse (Time)
For Time:
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24"
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

2016-08-02

CrossFit

CrossFit E-Strength

8/2/2106
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Burpees
50 Singles
Weightlifting
Bench Press (10rx5s EOMTOM)
Back Squat (10rx5s EOMOTM)
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

2016-08-01

CrossFit

CrossFit E-Strength

8/1/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
10 Lunges
10 Dips
Weightlifting
Barbell OHP (3r@80%, 3r@85%, 2r@90%, 2r@85%)
Overhead Squat (3r@80%, 3rx3s@85%, 3r@80%)
Metcon
CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

2016-07-30

CrossFit

CrossFit E-Strength

7/30/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
5 PVC OHS
10 Dips
50 Singles
Weightlifting
Front Squat (3r@80%, 2r@85%, 2rx2s@80%)
Jerk From Rack (3r@80%, 2rx2s@85%, 3r@80%)
Metcon
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

2016-07-29

CrossFit

CrossFit E-Strength

7/29/2016
Warm-up
Leg/Shoulder Mobility Drills
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (3r@80%, 2rx3s@85%, 3rx2s@80%, 4r@75%)
Deadlift (3r@80%, 2r@85%, 2rx2s@80%)
Metcon
Collin 2 (Time)
6 Rounds for time:
400m Row
12 Push Press, 115#/85#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#/65#

2016-07-28

CrossFit

CrossFit E-Strength

7/28/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Burpees
10 Ring Rows
Weightlifting
Pendlay Row (3r@80%, 3rx3s@85%, 3r@80%)
Bench Press (3r@80%, 3r@85%, 2r@90%, 2r@85%)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2016-07-27

CrossFit

CrossFit E-Strength

7/27/2016
Warm-up
Leg/Shoulder Mobility Drills
3 Rounds
10 Suitcase Deadlifts
10 Dips
50 Singles
Weightlifting
Power Clean (3r@80%,2r@85%, 1rx3s@90%, 2r@85%, 3rx3s@80%,2r@80%)
Back Squat (3r@80%, 3rx3s@85%, 3r@80%)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2016-07-26

CrossFit

CrossFit E-Strength

7/26/2106
Warm-up
Leg/Shoulder Mobility Drills
5 Minutes
10 KB DLHP
10 Wall Balls
10 KB Swings
Weightlifting
Snatch Pull (3r@80%, 3r@85%, 2rx3s@90%, 4sx3r@85%, 2r@80%)
Push Press (3r@80%, 3r@85%, 2r@90%, 2r@85%)
Metcon
Adrian 2 (Time)
7 Rounds For Time of:
3 Deadlifts 225#/150#
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30"

2016-07-25

CrossFit

CrossFit E-Strength

7/25/2016
Warm-up
3 Rounds
10 Ring Rows
10 Push Ups
50 Singles
Skill/Progression
Muscle-ups (5 Minutes)
Weightlifting
Bench Press (3r@80%, 3rx3s@85%, 3r@80%)
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here