Saturday 12/31/11 - Last workout of 2011!

7:00 am CrossFit WOD: "Max/Fast/Heavy"
3 rounds for max reps/fastest time/heaviest weight of:
- Pushups (max non-stop reps)
- 20 Box jumps (for fastest time)
- Overhead squat 3-rep max (for heaviest weight)

8:00 am Gettin' Stronger WOD:
5/3/1 Makeup work
Overhead squats
Heavy carries (overhead/farmers')

9:00 Team WOD:
"Team Max/Fast/Heavy"
Every member of each team of 3-4 people will complete
3 rounds for max reps/fastest time/heaviest weight of:
- Pushups (max non-stop reps)
- 20 Box jumps (for fastest time)
- Overhead squat 3-rep max (for heaviest weight)
The score for the team will be comprise:
Total pushup reps for all three rounds for all team members
plus
Total weight lifted (reps x weight) for all three rounds
minus
The total amount of time spent (in seconds) on box jumps
divided by
the number of team members

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Friday 12/30/11
Happy Birthday Bella!

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Deadlift 3x5

Gettin' Stronger WOD:
Deadlift (Week 1 of 5/3/1; add 5-10 lbs to your previoius basis weight)

Assistance work:
- Staggered-leg deadlifts
- Power cleans

GPP: 3 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 9 pullups

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Thursday 12/29/11

CrossFit WOD:
21, 15, and 9-rep rounds for time of:
- Hang power snatches (105/75lbs)
- Ring dips

 SWOD: Shoulder presses 3x5

 Gettin' Stronger:
- Shoulder presses (Week 1 for 5/3/1)

Assistance work:
Push presses/jerks
Pullups

 GPP:
3 rounds for time of:
- 7 Hang power snatches (105/75lbs)
- 7 Ring dips

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Wednesday 12/28/11

All sessions WOD: 
Turkish Getups 3-3-3-3-3

Makeup 5/3/1 work as needed

 GPP: Farmers' carries

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Tuesday 12/27/11

CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

 SWOD: Back squats 3x5

 Gettin' Stronger:
- Back squats (Week 1 for 5/3/1)

Assistance work:
Single-leg squat work

 GPP: Micro-Cindy (6-minutes)

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Monday 12/26/11 - Happy Kwanzaa/Boxing Day/Feast of St. Stephen!

Note: Only the 8:00 Gettin' Stronger workout and the 9:00 Team WOD will be held today

8:00 am Gettin' Stronger WOD:
Bench press 5/3/1 Week 1

Assistance lifts:
- Speed presses
- Pullups

MetCon:
5 Minute AMRAP Kettlebell Clean and jerks

9:00 Team WOD:
Each team member will complete:
- 15 deadlifts (275/185 lbs)
then rotate through:
- 50 Split jumps
- 40 Pushups
- 30 Pullups
- 20 Double kettlebell clean-and-jerks (24/16 kg)
Once all team members have completed all four stations, complete one final round of:
- 15 deadlifts (275/185 lbs)
All team members must complete the deadlifts before anyone starts on the rotating stations.
Each team member will start at a different station, and rotate through all four stations.
All team members must complete all reps of their station and take a knee (or Tebow, if they are so moved) before the team members rotate to the next station, or to the final set of deadlifts.
Score is the final time for all members to complete all required sets, including the final round of deadlifts.

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Saturday 12/24/11 - Merry Christmas Eve!

Note: there is currently nobody signed up for the 7:00 WOD. If you plan to be here for the 7:00 WOD, please let Coach know ASAP, or you're going to be very cold and lonely!

8:00 am Gettin' Stronger WOD:
5/3/1 Makeup work
Olympic work
Heavy carries (overhead/farmers')

9:00 Team WOD:
Each team of 3-4 will comlete:
Frianabeth
Rest exactly 3 minutes, then do
Kelly-Ann

Yep, if you have an inking of what these are, you're probably right on track. But at least you'll have your team members to suffer through with you.

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Friday 12/23/11
Happy Festivus! Time for Feats of Strength!

CrossFit WOD:
AMRAP deadlifts in 30 minutes for time and weight
Suggested weight is 315/225, but scale as appropriate.
If you haven't done this workout before, shoot for something you can start off at a pace of 3-4 reps per minute, and still hit at least 1 rep per minute by the end of the workout.

Gettin' Stronger WOD:
Deadlifts (5/3/1 week 4)

GS Assistance work:
- Glute-ham raises
- Midline stabilization (dependent on individual ability)

GPP:
Weighted overhead walks

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SWOD: Deadlifts 3x5

Gettin' Stronger:
Shoulder press 5/3/1 week 4

GPP:
50 wallball shots for time

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Thursday 12/22/11

CrossFit WOD: Wallball sprints - 10 rounds
On a 2-minute start time, complete 10 wallball shots (20/16 lb Rx'd weight). Whatever time is left before the next round is rest time.


SWOD: Deadlifts 3x5

Gettin' Stronger:
Shoulder press 5/3/1 week 4

GPP:
50 wallball shots for time

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Wednesday 12/21/11

CrossFit WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

SWOD: Overhead squats/snatch balance

Gettin' Stronger:
Overhead squats/snatch balance/snatches


GPP: 2 cycles x 3 minute AMRAP of "The Chief"

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Tuesday 12/20/11

CrossFit WOD:

Front squats 5x5

Clean work

"Gettin' Stronger" WOD:
- Back squats 5/3/1 week 4

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Monday 12/19/11

CrossFit WOD: Blackjack
Each Pair = 21

We WILL do squats afterwards!
As we've discussed, I've gotten rid of cutoff times, but scale the WOD for weight or reps if necessary
 to allow you to complete it in less than 20 minutes!

20 kettlebell swings (16/12 kg)
1 push press (45/35 lbs)
19 kettlebell swings
2 push presses
18 kettlebell swings
3 push presses
17 kettlebell swings
4 push presses
16 kettlebell swings
5 push presses
15 kettlebell swings
6 push presses
14 kettlebell swings
7 push presses
13 kettlebell swings
8 push presses
12 kettlebell swings
9 push presses
11 kettlebell swings
10 push presses
10 kettlebell swings
11 push presses
9 kettlebell swings
12 push presses
8 kettlebell swings
13 push presses
7 kettlebell swings
14 push presses
6 kettlebell swings
15 push presses
5 kettlebell swings
16 push presses
4 kettlebell swings
17 push presses
3 kettlebell swings
18 push presses
2 kettlebell swings
19 push presses
1 kettlebell swing
20 push presses

SWOD: back squats 3x5

Gettin' Stronger WOD:
Bench press (5/3/1 week 2)

Assistance lifts:
Close-grip bench
Band work

MetCon:
3 rounds for time of:
- 15 kettlebell swings (32/24 kg)
- 15 push presses (95/65 lbs)

Noon MetCon:
- Goblet squats
- Pushups
-Pullups

5:30 Advanced CrossFit:
1000m row then Annie then run 800m with 45/25 plate

5:30 SWOD: Cleans

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Saturday 12/10/11

7:00 CrossFit WOD: important - nobody is currently signed up fo the 7:00 WOD - let me know ASAP if you're coming in!
Holiday Throwdown "12 Days of Christmas" (see the link for all the details)

If you are participating in the Holiday Throwdown competition, we can arrange this so you also complete workouts 2 and 3 within the allotted time to count this as official!

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees 
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete (so on round 12, you're doing every exercise from 12 to 1)

Scaled version:
1 Christmas Power Snatch (75# / 45#)
2 Ring dips or bar dips (with or without band assist)
3 Burpees 
4 Pull-ups
5 Hanging Knee Raises
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (14# / 10#)
11 KBS (44# / 36#)
12 Thrusters (75# / 45#).

8:00 Gettin' Stronger WOD:
- 5/3/1 makeup and/or Overhead squats/snatch balance work

9:00 Team WOD:
A team version of the Holiday Throwdown "12 Days of Christmas"!
Each team will complete the required reps for each team member
(i.e. a team of 4 will do a total of 48 thrusters on round 12, divvied up between team members in any way they see fit).
Each "day" (round) must be completed before going on to the next one. Exercises within the round may be completed in any order.
All team members may work on all exercises.

Janet, Justin, and Z will be doing the official Holiday Throwdown workout (all three parts), so this is another opportunity to complete the workout to register it if you're competing!

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Friday 12/16/11

CrossFit WOD: "Franiel" (hybrid of "Fran" and "Daniel")
3 rounds for time of:
- 15 Thrusters (95/65 lbs)
- 15 pullups
- 400 meter run (may sub power steps if weather is an issue)

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD:
Deadlifts 5/3/1 Week 3

Assistance work:
Power cleans from the power position
Core stabilization

GPP:

3 rounds for time of:
- 10 thrusters
- 10 pullups

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Thursday 12/15/11
Reminder: There will be no 5:30, 6:30, or 7:30 pm sessions. Come check out Trevor Mickelson's Financial Literacy 101 at 6:00 to improve your "fiscal fitness"!

CrossFit WOD:

Deadlifts 5x5

Assistance lifts:
Glute-ham raises

GPP:

AMRAP in 5 minutes of Kettlebell snatches

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Wednesday 12/14/11

CrossFit WOD:

5 rounds for time of:
- 10 ring dips
- 20 kettlebell swings (24/16 kg)

SWOD: Snatch work

Gettin' Stronger WOD:
Snatch instruction

GPP:

3 rounds for time of:
- 10 ring dips
- 20 kettlebell swings (24/16 kg)

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Monday 12/12/11

CrossFit WOD:
- Bench press 1-10-1-20-1-30
- Overhead squats (135/95 lbs)
- Deadlifts (225/155 lbs)

Gettin' Stronger WOD:

Bench press (5/3/1 week 2)

Assistance lifts:
Close-grip bench
Band work

MetCon:

3 rounds for time of:
- 50 meter Overhead walks
- 25 double unders

Noon MetCon:
- Goblet squats
- Pushups
-Pullups

5:30 Advanced CrossFit: Jumping Nancy
5 Rounds for time of
- 50 Double Unders
- 15 OHS (95/65)

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Saturday 12/10/11

Reminder: Coach Jonathan is in training all weekend, so come see the fun that Coach Z has planned!

7:00 CrossFit WOD:

3 rounds for time of:
- 50 air squats
- 40 kettlebell swings (16/12 kg)
- 30 pullups

8:00 Gettin' Stronger WOD:
- 5/3/1 makeup and/or Turkish getups

GPP:
3 rounds for time of:
- 25 air squats
- 20 kettlebell swings (16/12 kg)
- 15 pullups

9:00 Team WOD:
Coach Z will have an awesome team WOD for you - come join in the fun!

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Friday 12/9/11

CrossFit WOD:
Shoulder press 1-1-1
Push press 3-3-3
Push jerk 5-5-5

Gettin' Stronger WOD:
Deadlift (5/3/1 week 2)

Assistance lifts:
- Power cleans 3-3-3-3-3

Noon MetCon session: "Helen"
3 rounds for time of:
- 400 meter run
- 21 kettlebell swings
- 12 pullups
If weather or road conditions make running unsafe, we will modify with power steps.

GPP (all 1-hour sessions):
5- minute AMRAP kettlebell clean-and jerks

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Thursday 12/8/11

CrossFit WOD: "Elizabeth"

21, 15, and 9-rep rounds for time of:
- Cleans* (135/95 lbs)
- Ring dips

*As before, since no modifier is specified ("power", "hang", etc), these are full, Olympic squat cleans.

SWOD: Weighted/minimally assisted pullups as time permits

Gettin' Stronger WOD:
Shoulder press (5/3/1 week 2)

Assistance lifts:
- Bench press 3x8
- Pullups

GPP:
3 rounds for time of:
- 7 Cleans (155/105 lbs)
- 7 weighted bar dips (40/25 lbs)

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Wednesday 12/7/11

CrossFit WOD: Karen
150 Wall ball shots for time (20/16 lbs)

SWOD:
Deadlifts 3x5

Gettin' Stronger WOD:
3-count Renegade Rows 5-5-5-5-5-5-5
For weight!

GPP:
5-minute AMRAP of kettlebell snatches

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Tuesday 12/6/11

CrossFit WOD:
3-count renegade rows
10-10-10-10-10

Gettin' Stronger:
Back squats (5/3/1 week 2)

Assistance lifts:
Front squats
Midline stabilization

All sessions MetCon:
Team Farmers' carries - AMRAP in 7 minutes

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Monday 12/5/11

CrossFit WOD :
3 rounds for time of:
- 5 push presses (115/75 lbs)
- 10 front squats (115/75 lbs)
- 15 kb swings (32/24 kg)

SWOD: Bench press 3x5

5:30 Advanced WOD:
21-15-9 rep rounds for time of
Wallball 2 for 1s
Wallball sit ups

"Gettin' Stronger" WOD:
Bench press (5/3/1 Week 2)

Assistance lifts:
- Board presses
- Pullups

GPP:
Deadlift walks/Farmers' walks

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Saturday 12/3/11

7:00 CrossFit WOD:
- 30 Wallball shots (20/16 lbs)
- 30 box jumps (24/16")
- 30 Power snatches (115/75 lbs)
For time

8:00 Gettin' Stronger WOD:
- 5/3/1 makeup or overhead squats

GPP: 75 kettlebell swings for time

9:00 Team WOD:
Each team of 4 will complete:
- 120 Wallball shots (20/16 lbs)
- 120 box jumps (24/20")
- 120 Power snatches
- 400 double-unders
All team members may work at once; only one person per team may work on any exercise at a time.
Reps will be adjusted for teams of greater or fewer than 4 members.

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Friday 12/2/11

CrossFit WOD:
21, 15, and 9-rep rounds for time of:
- Overhead squats (135/95 lbs)
- Deadlifts (225/155 lbs)

If necessary, scale to a weight that will allow you to complete the workout in approximately 15-20 minutes. If it takes less than 10, you scaled too much, and it shouldn't take longer than 25 minutes. If you think you can get it done in under 30 minutes as Rx'd, we can talk.

SWOD: Glute-ham raises

Gettin' Stronger:
Deadlifts (5/3/1 week 1)

Assistance lifts:
Glute-ham raises
Core stabilization

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Thursday 12/1/11

CrossFit WOD:
AMRAP in 20 minutes of:
- 30 second Handstand hold
- 30 second Squat hold
- 30 second L-sit hold
- 30 second Chin over bar hold

SWOD: Push presses 3x5

Gettin' Stronger WOD:
Shoulder presses (5/3/1 Week 1)

Assistance lifts:
- Push presses 3x5
- Bench presses 3x8

MetCon:
AMRAP in 10 minutes of:
- 30 second Handstand hold
- 30 second Squat hold
- 30 second L-sit hold
- 30 second Chin over bar hold

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Wednesday 11/30/11

All sessions (except 5:30 advanced WOD):

- Power cleans 3-3-3-3-3
- Snatch/snatch balance/overhead squat work

5:30 Advanced CrossFit WOD:
7 Rounds of
- 7 DB Front Squats (45/40)
- 7DB Push presses (45/40)
- 200 m DB farmers carry

5 Burpee penalty for every time you set the DBs down

SWOD: Weighted Pull ups

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Tuesday 11/29/11

CrossFit WOD:
"Heavy Helen"
- 200 meter run (may be modified due to weather)
- 15 Kettlebell swings (32/24 kg)
- 9 weighted pullups (40/24 lb)
3 rounds for time

"Helen" Demo from CFHQ

CrossFit SWOD:
- Front squats 3-3-3...

"Gettin' Stronger" WOD:
- Back squat (5/3/1 week 1 - add 5-10 lbs to your previous Training Basis Weight)

"Gettin' Stronger" GPP:
Mini-Helen

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Monday 11/28/11

CrossFit WOD : "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Bench press 3x5

5:30 Advanced WOD:
4 Rounds for time of
- 5 Thrusters (135/95)
- 20 Jumping lunges
- 25 wallballs (20/16)

"Gettin' Stronger" WOD:
Bench press (5/3/1 Week 1 - add 2.5-5 lbs to your previous basis weight)

Assistance lifts:
- Band presses (oh yeah - we're bringing out the bands)
- Pullups

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

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Saturday 11/26/11

7:00 CrossFit WOD:

5 rounds on the 3 minute start interval of:

12 kettlebell swings (24/16 kg)
12 goblet squats (24/16 kg)
12 pushups
12 split jumps (6/side)

Record your time at the end of each round and add the times up at the end of the workout to get your total, accumulated time. 

This workout is 5 all-out sprints.  On each one, you are supposed to completely empty the tank.  Don't hold anything back from the very first round.  Expect to have some drop-off in speed from round to round.
(Thanks to Skip at Front Range CrossFit for this WOD!)

SWOD: Turkish getups 3-3-3

8:00 Gettin' Stronger WOD:
Turkish getups or 5/3/1 makeup
Atlas stone lifting

MetCon:

2 rounds on the 3 minute start interval of:

12 kettlebell swings (24/16 kg)
12 goblet squats (24/16 kg)
12 pushups
12 split jumps (6/side)

9:00 Team WOD:

Each member of each team of 4 will complete 12 deadlifts (225/155 lbs), after which each person will take one of the following stations:
- 10 overhead squats (95/65 lbs)
- 15 pullups
- 20 box jumps (24/20")
- 25 push presses (75/55 lbs)
No person may move to the next station until EVERYONE is done with their repetitions.
After everyone has completed all 4 stations, go back to deadlifts and complete one last set of 12 deadlifts.

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Friday 11/25/11

Reminder: The only sessions today are the 8:00 Strength WOD and the 9:00 CrossFit WOD!

  8:00 am Gettin' Stronger WOD:
Bench press(5/3/1 week 4)

Assistance lifts:
- Board presses
- Pullups

9:00 CrossFit WOD:
Black Friday Mashup

Micro-Cindy

AMRAP in 6 minutes of:
- 5 pullups
- 10 pushups
- 15 squats
Score total reps

2 minutes rest

Tabata power cleans (95/65 lbs)
Score total reps

1 minute rest

Tabata burpees
Score total reps

2 minutes rest

Micro-Kelly - 1 round for time

- 400 meter run
- 30 Wallballs (20/16 lbs)
- 30 box jumps (24/20")
Score total time

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Thursday 11/24/11

Happy Thanksgiving!

Reminder: The only sessions today are the 8:00 Strength WOD and the 9:00 Team WOD!
Come in and earn your turkey prime your neuroendocrine system for optimal nutrient usage!

  8:00 am CrossFit/Gettin' Stronger WOD:
Deadlifts (5/3/1 week 4)

Assistance lifts:
- Glute-ham raises
- planks/leg pikes/dragon flags (depending on level)

9:00 Team WOD:
It's a surprise - come in and find out!

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Wednesday 11/23/11

CrossFit WOD:
7 rounds for time of:
- 10 Sumo Deadlift High Pulls (95/65 lbs)
- Ring dips

SWOD: Overhead squats 3-3-3

Gettin' Stronger WOD:
Overhead squats (or 5/3/1 makeup)
Snatch work

5:30 Advanced CrossFit:
10 min AMRAP of:
- 7 Deadlifts (255/185)
- 9 KB Swings (32/24)
- 11 C2B Pull ups

SWOD: Front Squats

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Tuesday 11/22/11

CrossFit WOD:
- 200 meter sprints
10-15 rounds for timed average

Note: if the weather turns sour (or if it's as cold as it can be at 5:00-6:00 am), we'll sub rounds of 50 double-unders

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
Shoulder press (5/3/1 week 4)

Assistance lifts:
- Bench press 3x8
- Push presses

GPP:
Sprint work

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Monday 11/21/11

All sessions:
Back squats 3x5 or 5/3/1 Week 4

Assistance lifts:
- Front squats 5x3
- Good morning work

MetCon:
75 kettlebell swings for time

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Saturday 11/19/11

Note 1) There is currently no 7:00 session scheduled. Let me know ASAP if you're planning on coming in!
Note 2) Come cheer on Justin, Patsy, and Z at the MBS Turkey Challenge!

  8:00 am CrossFit/Gettin' Stronger WOD:
5/3/1 Makeup day

9:00 Team WOD:
Each team of 4 will complete:
- 100 pullups
- 200 pushups
- 300 2-count split jumps
- 400 2-count grasshoppers

Repetitions will be scaled accordingly for teams of greater or fewer members.

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Friday 11/18/11

Happy Birthday Ellen!

CrossFit WOD: "Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

"Gettin' Stronger" WOD:
- Bench press (5/3/1 Week 3)

Assistance lifts:
- Close grip bench
- Pullup work

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Thursday 11/17/11

CrossFit WOD:
7,000/5,000 lbs "Ground-to-overhead-anyhow" for time

The barbell starts on the ground and must end up locked out overhead using any technique or combination of techniques.

Men's Choices:
155 lbs x 46 reps
135 lbs x 52 reps
120 lbs x 59 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices:
120 lbs x 42 reps
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

SWOD: Rope climbing work, as time permits

Gettin' Stronger:
Deadlifts (5/3/1 Week 3)

Assistance lifts:
- Glute/ham raises
- Core stabilization

GPP:
7 minutes ground-to-overhead anyhow for weight

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Wednesday 11/16/11

CrossFit WOD:
DEFY! CrossFit Stations for total reps:
3 rounds x 1 minute stations of:
- Wallball (20/16 lbs)
- Slamball (20/15 lbs)
- Box jumps (20/16")
- Situps
- Pullups

No rest between stations;1 minute rest between rounds
Score is the total of all repetitions throughout the workout.

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
- Cleans 3-3-3-3-3 (or 5/3/1 makeup)
- Snatch/snatch balance/overhead squat work

GPP:
 2 rounds of DEFY! CrossFit Stations for total reps

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Tuesday 11/15/11

All sessions:
Shoulder presses 3x5 or 5/3/1 Week 3

Assistance lifts:
- Bench press 3x8
- Push jerk/split jerk work

MetCon:
AMRAP in 7 minutes of:
- 30 double unders
- 30 situps

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Monday 11/14/11

CrossFit WOD:
5 Rounds for time of:
- 3 Squat Snatches (115/75)
- 6 Burpees
- 9 Box Jumps (24/20")

SWOD: 3x5 Back squats

Gettin' Stronger:
- Back squats (5/3/1 week 3)

Assistance lifts:
- Good mornings
- Core stabilization

MetCon:
3 rounds for time of:
- 3 Squat Snatches (115/75)
- 6 Burpees
- 9 Box Jumps (24/20")

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Saturday 11/12/11

Note 1) There is no 7:00 session today.
Note 2) Come cheer on Abbey, Patty, Gary, Ellen, Jacquie, and Babur at the NASA powerlifting meet in Loveland!

  8:00 am CrossFit/Gettin' Stronger WOD:
Turkish Getups 1-1-1-1-1-1-1

Team WOD:
Come see the fun that Z has planned!

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Friday 11/11/11

Happy Veterans Day!

Thank you from DEFY! to all those, past and present, to wear the uniform to serve our nation, and to those who gave their lives to protect our freedom!

CrossFit WOD: "Murph"
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:
Semi-Murph, or "Smurph", and will be written up in blue, of course
- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":
- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

Gettin' Stronger WOD:
Bench press 5/3/1

Assistance work:
Close grip bench press
pullups

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Thursday 11/10/11

CrossFit WOD:"Kettlebell Hell"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Bent-over rows
with a one-minute rotation break between exercises. (24/16 kg)

Score is total number of reps in the workout

SWOD:
- Deadlifts 3x5

Gettin' Stronger WOD:
- Deadlifts (5/3/1 Week 2)

Assistance lifts:
- Glute-ham raises
- Planks or knee raises

GPP:
3 rounds for time of:
- 3 Double Clean and Jerks
- 5 Floor presses
- 7 Front squats
- 9 Bent-over rows
Each using a pair of 24/16 kg kettlebells

---

Wednesday 11/9/11

All sessions (other than 5:30 Advanced WOD):
Overhead squats 3-3-3-3-3

Gymnastic work (rings/handstands)

MetCon:
5 minute kettlebell C&J test

5:30 Advanced WOD: "Nancy"
5 rounds for time of:
- 400 m run
- 15 overhead squats (95/65 lbs)

5:30 SWOD: squat snatches

---

Tuesday 11/8/11

CrossFit WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

SWOD: Shoulder presses 3x5

Gettin' Stronger:
5/3/1: Shoulder presses

Assistance work:
- Bench press
- Tricep work

GPP: 2 cycles x 3 minute AMRAP of "The Chief"

---

Monday 8/8/10

CrossFit WOD: Blackjack
Each Pair = 21

We WILL do squats afterwards!
As we've discussed, I've gotten rid of cutoff times, but scale the WOD (I can help modify weight and/or reps)
 to allow you to complete it in less than 25 minutes!

20 kettlebell swings (16/12 kg)
1 push press (45/35 lbs)
19 kettlebell swings
2 push presses
18 kettlebell swings
3 push presses
17 kettlebell swings
4 push presses
16 kettlebell swings
5 push presses
15 kettlebell swings
6 push presses
14 kettlebell swings
7 push presses
13 kettlebell swings
8 push presses
12 kettlebell swings
9 push presses
11 kettlebell swings
10 push presses
10 kettlebell swings
11 push presses
9 kettlebell swings
12 push presses
8 kettlebell swings
13 push presses
7 kettlebell swings
14 push presses
6 kettlebell swings
15 push presses
5 kettlebell swings
16 push presses
4 kettlebell swings
17 push presses
3 kettlebell swings
18 push presses
2 kettlebell swings
19 push presses
1 kettlebell swing
20 push presses

CrossFit SWOD:
- Front squats 3x5

"Gettin' Stronger" WOD:
- Back squats (5/3/1 Week 2)

"Gettin' Stronger" MetCon:
AMRAP in 10 minutes of:
- 15 KB swings (24/16 kg)
- 10 Push presses (75/55 lbs)

---

Saturday 11/5/11

CrossFit WOD:

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

See the video here!

Gettin' Stronger WOD:
As-needed to prepare for the meet, or to make up missed 5/3/1 days

---

Friday 11/4/11

CrossFit WOD: "Grace"
30 Clean-and-Jerks* for time (135/95 lbs)

* "Grace" is considered to consist of any form of cleans and jerks desired, as long as the weight starts at the floor, stops at the shoulders, and locks out overhead.

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press (5/3/1 week 1 - add 2.5 - 5 lbs to your previous training basis)

Assistance lifts:
- Close-grip bench
- Pullups

GPP:
20 clean-and-jerks for time

---

Thursday 11/3/11

All sessions:
Deadlifts (3x5 or 5/3/1 week 1)

Assistance lifts:
- Goodmornings
- Core stabilization work

MetCon:
TBD, based on snow melt

---

Wednesday 11/2/11

CrossFit WOD (all levels, including 5:30 advanced)
21, 15, and 9-rep rounds of:
- Left arm KB snatch (24/16 kg)
- Right arm KB snatch
- Pullups

SWOD:
Overhead squats

Gettin' Stronger WOD:
Overhead squats 3-3-3-3-3-3

Gettin' Stronger Assistance lifts:
- Snatch balance work

MetCon:
Kettlebell snatches

---

Tuesday 11/1/11

CrossFit WOD: "Power Elizabeth"

21, 15, and 9-rep rounds for timeof:
- Power cleans (135/95 lbs)
- Ring dips

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
Shoulder press (5/3/1 week 1 - add 2.5 - 5 lbs to your previous training basis)

Assistance lifts:
- Bench press 3x8
- Pullups

GPP:
3 rounds for time of:
- 10 power cleans (155/105 lbs)
- 10 weighted bar dips (40/25 lbs)

---

Monday 10/31/11

Happy Halloween!
Costumes are welcome for your workouts today!

CrossFit WOD:
ZAP (Zombie Attack Preparedness) Workout
See Melissa "Melicious" Joulwan's blog for all the exercises and descriptions!
3 rounds x 1 minute stations of:
- Sledgehammer
- Baseball Bat/iron pipe
- Kip + Kick
- Run Away!
- Jump on Stuff
- Sewer Crawl

SWOD:
Back squats 3x5

Gettin' Stronger WOD:
- Back squats (5/3/1 week 1: add 5-10 lbs to your previous "basis" weight)

GPP:
- 2 rounds x 1 minute stations of Zombie Attack Preparedness!

---

Saturday 10/29/11

7:00 CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats

SWOD: Bench press 3x5

8:00 am Gettin' Stronger WOD:
5/3/1 makeup
Strongman/strongwoman

9:00 Team WOD: "Team Cindy"
Each team of 2-3 people will do AMRAP of Cindy in 20 minutes.
Only one team member may work at a time.

---

Friday 10/28/11

Happy Birthday to Rick and Tom!

CrossFit WOD: "Fight Gone Bad" - 5 rounds

With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Rowing

No rest between stations; 60 seconds rest between rounds.

Each repetition completed with full range-of-motion (or calorie for the rower) counts as a point. Complete five rounds for total points

Gettin' Stronger WOD:
- Bench press (5/3/1 week 4)
- Board presses

GPP: Two rounds of Cleans Gone Bad (hang power cleans replace rowing from the original FGB)

---

Thursday 10/27/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Deadlifts 3x5

"Gettin' Stronger" WOD:
Deadlifts (5/3/1 Week 4)

Assistance lifts:
- Midline stabilization

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

---

Wednesday 10/26/11

CrossFit WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-rep rounds of:
- Hang power cleans (115/75 lbs)
- knees-to-elbows
- Split jumps (two-count)

5:30 Advanced CrossFit WOD:
3 rounds for time of:
- 20 sandbag lunges
- 10 sandbag step ups
- 10 sandbag squat cleans
using 60/40 lb sandbags

CrossFit SWOD: weighted pullups

Gettin' Stronger WOD:
Power cleans 3-3-3-3-3-3

Gettin' Stronger Assistance lifts:
- Front squats
- Kettlebell swings

MetCon:
Sandbag cleans

---

Tuesday 10/25/11

CrossFit WOD:
- Shoulder press 5-5-5
- Push press 3-3-3
- Push jerk 1-1-1

Gettin' Stronger WOD:
Shoulder pres (5/3/1 Deload week)

Gettin' Stronger Assistance lifts:
- Bench press 3x8
- push presses as time permits

MetCon (all sessions):
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10-rep rounds of:
- 1-hand kb swing left
- 1-hand kb swing right
for time and weight

---

Monday 10/24/11

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)
Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

OR sub the scaled version:
- 4 Pike pushups
- 6 pullups
- 6 dips
8 kb swings (32/24 kg)

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats (5/3/1 Deload week)

Assistance lifts:
- Front squats
- Midline stabilization

GPP:
10 minute "Nate"

---

---

Saturday 10/22/11

7:00 CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Overhead squats 3x5

8:00 am Gettin' Stronger WOD:
Kettlebells for weight and technique, including:
-Swings
- Clean-and-Jerks
-Snatches

9:00 Team WOD: TBD

---

Friday 10/21/11

CrossFit WOD:
3 rounds for max weight of:
- 3 power cleans
- 3 bench presses

Warm up on each exercise, and set up the bars to your working weight. We'll be alternating between cleans and bench press, and you'll have 3 attempts to hit a 3-rep max.
There is no time component to this workout.

Gettin' Stronger WOD:
- Bench press (5/3/1 Week 3)

Assistance work:
Board presses
Pullups

MetCon (for all sessions):
5 rounds for time of:
- 40 meter farmers' walk
- 15 kb swings (32/24 kg)

---

Thursday 10/20/11

CrossFit WOD:
30 muscleups for time
OR
- 90 pullups
- 90 ring dips
for time

SWOD: Glute-ham raises

Gettin' Stronger WOD:
- Deadlifts (5/3/1 Week 3)

Assistance work:
Glute-ham raises
power cleans

MetCon:

- 10 muscleups OR 30 pullups/30 ring dips

---

Wednesday 10/19/11

CrossFit WOD: "Diane"
21-. 15, and 9-rep rounds of:
- Deadlifts (225/155 lbs)
- Handstand pushups
For time

SWOD: Overhead squats

Gettin' Stronger WOD:
- 5/3/1 makeup or overhead squats
- handstand/ring work

---

Tuesday 10/18/11

HAPPY BIRTHDAY POPPA JOE!

CrossFit WOD: Filthy Fifty
- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders
for time

NO CUTOFF - get in, get warmed up, and let's go!
Finish what you start; scale to "Filthy 30 (or 25, or 40) to finish in ~45 minutes!

"Gettin' Stronger" WOD:
- Shoulder press (5/3/1 week 3)

Assistance work:
- Bench press 3x8
- Pullup work

---

Monday 10/17/11

Mobility WOD: Diane: Goddess of Squat

CrossFit and Gettin' Stronger WOD:
Back squats 3x5 (or 5/3/1 week 3)

Assistance lifts:
Front squats
Power cleans

GPP: sled walks

5:30 Advanced CrossFit WOD:
5 Rounds for time of:
21 Thrusters (75/55)
21 Double Unders

SWOD: Back Squats

---

Saturday 10/15/11
No 9:00 am Team WOD today;
Go cheer on our guys in the Masters CrossFit competition at Front Range CrossFit!

Mobility WOD: Stretch your back bits

7:00 CrossFit and 8:00 Gettin' Stronger WOD:
- Clean-and-Jerk 3x5 (Or 5/3/1 makeup)
Followed by
- Strongman medley

---

Friday 10/14/11

CrossFit WOD: "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time

SWOD: bench presses 3x5

"Gettin' Stronger" WOD:
- Bench presses (5/3/1 Week 2)

Assistance work:
- Board presses


GPP:
3 rounds for time of:
- 10 Thrusters
- 10 pullups

---

Thursday 10/13/11

Mobility WOD: ...Like a reed in the wind

CrossFit WOD:
3 rounds for time of:
- 400 meter run
- 21 box jumps (20/16")
- 17 overhead squats (75/55 lbs)
- 7 burpees

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
  Deadlifts 5/3/1 Week 2

Assistance lifts:
- Power cleans

GPP:
3 rounds for time of:
- 15 box jumps
- 10 overhead squats
5 burpees

---

Wednesday 10/12/11

Mobility WOD: tissue bias/loading

CrossFit and Gettin' Stronger WOD:
Turkish getups 3-3-3-3-3

GPP: sled walks

5:30 Advanced CrossFit WOD: "Jackie" 
- 1000 m row
- 50 thrusters (45/35)
- 30 pullups

SWOD:
Shoulder presses

---

Tuesday 10/11/11

Mobility WOD: Hip mobility

CrossFit WOD:
5 rounds for time of:
- 12 kettlebell swings (32/24 kg)
- 12 pullups
- 12 ring dips

SWOD: handstand work as time permits

Gettin' Stronger WOD:
  Shoulder presses 5/3/1 Week 2

Assistance lifts:
- Bench press 3x8
- Push press as time permits

GPP:
75 kb swings for time

---

Monday 10/10/11

Mobility WOD: "Sign the Papers" (internal shoulder rotation)

CrossFit WOD:
50, 40, 30, 20, and 10-rep rounds for time of:
- jump squats (45/35 lbs)
- push presses (45/35 lbs)

SWOD: Front squats

Gettin' Stronger WOD:
  Back squats 5/3/1 Week 2

Assistance lifts:
Front squats
Power cleans

GPP:
Overhead walks

---

Saturday 10/8/11

Come cheer on Coach Z, Janet, Justin, and Patsy competing at CrosFit Julia's Tough Pumpkin!

7:00 am CrossFit WOD:
3 rounds for time of:
- 20 wallball (20/16 lbs)
 - 20 slam ball (20/15 lbs)
- 20 split jumps
- 20 situps

SWOD: Atlas stone work!

8:00 Gettin' Stronger WOD:
- 5/3/1 makeup (as needed)
- loaded carries
- ATLAS STONES!

9:00 am Team WOD:

Each team of 4 will complete:
- 200 wallball (20/16 lbs)
 - 200 slam ball (20/15 lbs)
- 200 split jumps
- 200 situps

---

Friday 10/7/11

Mobility WOD: Darth Shoulder

CrossFit WOD:
3 rounds for time of:
- 16 box jumps (20/16")
- 12 power snatches (75/55 lbs)
- 8 pullups

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press 5/3/1 Week 1

Assistance lifts:
Close-grip bench
Pullups

GPP:
Overhead walking

---

Thursday 10/6/11

Mobility WOD: P is for Psoas

CrossFit WOD:
Deadlifts 5x5

Gettin' Stronger WOD:
Deadlifts 5/3/1 Week 1

Assistance lifts:
Power clean work
Chop-and-lift (core stabilization)

GPP:
Sled and farmers walks

---

Wednesday 10/5/11

Mobility WOD: New Concepts

Remember: I have both new and used stretch bands for sale if you'd like to do the upcoming MWODs at home!

CrossFit WOD:
7 rounds for time of:
- 10 Sumo Deadlift High Pulls (95/65 lbs)
- Ring dips

SWOD: Overhead squats 3-3-3

Gettin' Stronger WOD:
Overhead squats 3-3-3-3-3
Snatch work

5:30 Advanced CrossFit:

21-15-9

Power Clean (135/95)

Bar Facing Burpees

 

SWOD: Deadlift

---

Tuesday 10/4/11

Mobility WOD: Don't go in the Pain Cave!

CrossFit WOD:
3 rounds for time of:
- 50 double-unders
- 15 hang power cleans (75/55 lbs)
- 15 pushups
- 15 pullups

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
Shoulder press 5/3/1 Week 1

Assistance lifts:
Bench press 3x8
Push press work as time permits

GPP:
3 rounds for time of:
- 10 hang power cleans (95/65 lbs)
- 10 pullups
- 10 pushups

---

Monday 10/3/11

Reminder #1: I highly recommend everyone start working on their mobility and soft tissue beyond what we do at the gym! To that end, I'll be posting up a daily recommended Mobility WOD from Kelly Starrett (with the occasional entry from elsewhere that I find beneficial)!
Day 1 - "The first of many beatdowns"

Reminder #2: The Gettin' Stronger rotation is changing for the next two 4-week blocks, so Monday is Squat day for the next 8 weeks. Yeah, buddy!

CrossFit and Gettin' Stronger WOD:
- Back squats 3x5 OR 5/3/1 week 1

Assistance work:
- power cleans 3-3-3
- front squats 3-3-3

GPP:
3 rounds of:
10 KB swings (24/16)
10 KB goblet squats (24/16)
10 KB walking lunges (24/16)

5:30 Advanced WOD:
4 rounds of:
10 KB swings (24/16)
10 KB goblet squats (24/16)
10 KB walking lunges (24/16)
10 pullups

SWOD: Overhead Squats

---

Saturday 10/1/11

7:00 am CrossFit WOD: "Diane"
21-. 15, and 9-rep rounds of:
- Deadlifts (225/155 lbs)
- Handstand pushups
For time

8:00 am Gettin' Stronger WOD:
Front squats 5-5-5 followed by:
Strongman/strongwoman medley
- Sandbag clean-and-jerks
- Sled drag/push
- Tire flip

9:00 am Team WOD:
Each team of 4 will complete:
- 100 thrusters (95/65 lbs)
- 100 cleans (135/95 lbs)
- 100 deadlifts (225/155 lbs)
- 100 pullups
- 100 ring dips
- 100 handstand pushups
For time

All team members may work at once
Modify reps appropriately for teams of greater or less than 4

---

Friday 9/30/11

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Hack squats 3x5

Gettin' Stronger WOD:
Kettlebells for weight and technique, including:
-Swings
- Clean-and-Jerks
-Snatches

---

Thursday 9/29/11

All sessions WOD: Olympic lifting Total
Snatch 1-1-1
Clean and Jerk 1-1-1

The goal is to establish your current 1-rep max. You'll have three attempts at each lift. To do the workout as Rx'd, the weight may not be decreased between sets.
Please be on time (early if possible) to go through your warmup. At the scheduled start time, we will start warming up on snatches.
Beginners will do the workout as sets of 3 for whatever is the appropriate lift for their level (eg snatches, power snatches, or overhead squats)

---

Wednesday 9/28/11

CrossFit WOD: "DEFYght Gone Bad" - 3 rounds

With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Squat thrusts (replaces the rowing in the original FGB)

No rest between stations; 60 seconds rest between rounds.

Note: The original Fight Gone Bad may be requested on a case-by-case basis, and approved at instructor discretion.

Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points

Gettin' Stronger WOD:
- Power cleans 3-3-3-3-3-3-3
- Hack squats

GPP: Two rounds of DGB

---

Tuesday 9/27/11

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

SWOD: Snatch work

Gettin' Stronger WOD:
- Pullups/weighted pullups/muscleups
- glute-ham raise work
- Snatch work

GPP:
As many rounds as possible in 10 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

---

Monday 9/26/11

5:30 Advanced CrossFit WOD only:
3 Rounds of
30 goblet squats 24/16 kb
30 push ups
30 sit ups

The advanced group is encouraged to stay to do their Powerlifting Total after the Advanced WOD!

All other sessions WOD: Powerlifting Total
Back squat 1-1-1
Bench press 1-1-1
Deadlift 1-1-1

The goal is to establish your current 1-rep max. You'll have three attempts at each lift. To do the workout as Rx'd, the weight may not be decreased between sets.
Please be on time (early if possible) to go through your warmup. At the scheduled start time, we will start warming up on squats.

---

Saturday 9/24/11

7:00 CrossFit and 8:00 Gettin' Stronger WOD:
3 rounds for time of:
- 10 Deadlifts (225/155 lbs)
- 25 meter sandbag carry (100/60 lbs)
- 25 meter overhead KB carry (left hand)
- 25 meter overhead KB carry (right hand)
- 25 meter sandbag carry

9:00 Team WOD:
Each team of 3 or 4 will complete:
- 50 tire flips
- 100 overhead squats
- 500 double-unders
- One or two people may be on the tire flip from each team at any time
- Only three people from a team may be working at any one time.

---

Friday 9/23/11

CrossFit WOD:
3 rounds for time of:
- 12 thrusters (95/65 lbs)
- 12 Kettlebell swings (32/24 kg)
- 12 pullups
- 12 ring dips

SWOD: back squats 3x5

"Gettin' Stronger" WOD:
- Back squats - 5/3/1 week 4

Assistance lifts:
- front squats
- power cleans

GPP:
2 rounds for time of:
- 10 thrusters (95/65 lbs)
- 10 Kettlebell swings (32/24 kg)
- 10 pullups
- 10 ring dips

---

Thursday 9/22/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Overhead squats 3x5

"Gettin' Stronger" WOD:
- Overhead squats and/or 5/3/1 makeup


GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

---

Wednesday 9/21/11

5:30 Advanced CrossFit WOD:
5 Rounds of
10 Push Press 95/65
10 Sand Bag clean and squat 60/40 lbs sand bags
10 Box Jumps 24/20

SWOD: sled drag and tire flips

All other sessions WOD:
Bench press 3x5 OR 5/3/1 Week 4

Assistance work:
- Pullups
- Board presses

GPP:
50 sandbag (or medicine ball) cleans for time (60/40/20 lbs)

---

Tuesday 9/20/11

CrossFit WOD:
AMRAP in 3 minutes of:
- 5 power cleans (135/95 lbs)
- 5 front squats (135/95 lbs)
- 5 push presses (135/95 lbs)
Rest one minute and repeat for a total of 5 rounds.
Score is total reps in all rounds

SWOD: Deadlifts 3x5

Gettin' Stronger WOD: Deadlifts (5/3/1 week 4)
Assistance work:
- Glute-ham raises
- GHD twists

GPP:
AMRAP in 3 minutes of:
- 5 power cleans (135/95 lbs)
- 5 front squats (135/95 lbs)
- 5 push presses (135/95 lbs)
Rest one minute and repeat for a total of 3 rounds.
Score is total reps in all rounds

---

Monday 9/19/11

CrossFit WOD:
7 rounds for time of:
- 7 burpees
- 21 kettlebell swings (24/16 kg)

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD: Shoulder presses (5/3/1 week 4)
Assistance work:
- Pullups
- Push presses

GPP:
3 rounds of:
- 5 burpees
- 15 kettlebell swings (32/24 kg)

---

Saturday 9/17/11

Saturday! First Team WOD of the season! And the Bench Press seminar!

CrossFit WOD: "Kelly"
  5 rounds for time of:
400 meter run
30 box jumps (24/20")
30 wallbal shots (20/16 lbs)

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Loaded carries, including some combination of yoke walks, suitcase walks, overhead walks, sandbag carries, and vehicle pushing!

Team WOD:
"Team Kelly"
Each team of 4 will complete:
- 400 meter run (as a team)
- 360 wallballs (20/16 lbs)
- 360 box jumps (20/16")
- 400 meter run

All team members must finish the run before starting the wallballs and box jumps
Only two team members (one on each exercise) may go at any one time on wallball and jumps.
All team members must start the second run at the same time

---

Friday 9/16/11

CrossFit WOD:
21-, 15-, and 9-rep rounds of:
- Wallball (20/16 lbs)
- Sumo deadlift high pulls (75/55 lbs)
- Push presses (75/55 lbs)

SWOD: Back squats 3x5

Gettin' Stronger WOD: Back squats (5/3/1 week 3)

GPP:
3 rounds of:
- 9 Wallball (20/16 lbs)
- 9 Sumo deadlift high pulls (75/55 lbs)
- 9 Push presses (75/55 lbs)

---

Thursday 9/15/11

CrossFit WOD:
1-hand kettlebell swings: 10-ladder (up and down), i.e.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-rep rounds of:
- Left-hand kettlebell swings (32/24 kg)
- Right-hand kettlebell swings (32/24 kg)

Yes, this is heavy. Yes, I expect it to take a while. Scale down if you need to in order to maintain good back position and not send a cast-iron ball shooting across the gym.

SWOD: Turkish getups 3-3-3... as time permits

Gettin' Stronger WOD: Kettlebell strength work (snatches/C&J, and more fun stuff) OR 5/3/1 makeup


GPP:
  10, 8, 6, 4, and 2-rep rounds of:
- Left-hand kettlebell swings (32/24 kg)
- Right-hand kettlebell swings (32/24 kg)

---

Wednesday 9/14/11

Happy Birthday Londonne!

CrossFit WOD (except 5:30 Advanced CrossFit):
- 39 double-unders
- 39 chest-to-bar pullups
- 39 power cleans (135/95 lbs)
- 39 double-unders

Break up the pullups and cleans as needed (three rounds of 13 reps works well).
The WOD must be bookended with the double-unders.

SWOD: Bench press 3x5

Advanced CrossFit:
3 Rounds for time of:
- 9 Dead Lift 225/165
- 50 Double Unders

Advanced SWOD: Press/Push Press/Push Jerk

Gettin' Stronger WOD:
Bench press (5/3/1 Week 3)

Assistance work:
  Bench press lockouts
pullups

---

Tuesday 9/13/11

CrossFit WOD: "21" (like blackjack - all rounds add up to 21 reps)

-13 pushups
- 1 situp
- 7 box jumps (20/16")

-12 pushups
- 2 situps
- 7 box jumps

-11 pushups
- 3 situps
- 7 box jumps

-10 pushups
- 4 situps
- 7 box jumps

-9 pushups
- 5 situps
- 7 box jumps

-8 pushups
- 6 situps
- 7 box jumps

-7 pushups
- 7 situps
- 7 box jumps

-6 pushups
- 8 situps
- 7 box jumps

-5 pushups
- 9 situps
- 7 box jumps

-4 pushups
- 10 situps
- 7 box jumps

-3 pushups
- 11 situps
- 7 box jumps

-2 pushups
- 12 situps
- 7 box jumps

-1 pushup
- 13 situps
- 7 box jumps

SWOD: Deadlift 3x5

Gettin' Stronger WOD:
Deadlift (Week 3 of 5/3/1)

Assistance work:
- Glute-ham raises
- Power snatches

GPP: 25 Overhead squats for time and weight

---

Monday 9/12/11

All sessions WOD:
- Shoulder presses 3x5 (or 5/3/1 Week 3)

Assistance work:
- Jerks (split or push, as needed)
- Tricep extensions w/band

 GPP:
75 kettlebell swings for time

---

Saturday 9/10/11

Reminder: There is no 9:00 workout today! Only the 7:00 WOD and the 8:00 Gettin' Stronger!

CrossFit WOD: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Ring dips/muscleups

  Gettin' Stronger:
- Make up 5/3/1 work OR Dips/muscleup work
- Tire flipping

---

Friday 9/9/11

All sessions WOD:
- Back squats 3x5 (or 5/3/1 Week 2)

Assistance work:
- Front squats
- Glute-ham raises

 GPP:
20 power cleans for time AND weight

---

Thursday 9/8/11

CrossFit WOD:
50 Overhead squats for time (115/85 lbs)

 SWOD: Ring/handstand work

 Gettin' Stronger:
- Overhead squats 5-5-5-5-5
- Snatch/snatch balace work

---

Wednesday 9/7/11

CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

 SWOD: Bench press 3x5

 Gettin' Stronger:
- Bench press (Week 2 for 5/3/1)

Assistance work:
Scap and rotator cuff work!

 GPP: Sled/Farmers' walk work

---

Tuesday 9/6/11

All sessions WOD:

Deadlifts 3x5 or 5/3/1 Week 2

Assistance lifts:
- Power cleans 5x3
- GHD twists

GPP:
5 minute Kettlebell snatch test

---

Monday 9/5/11

Happy Labor Day!

Reminder: The only sessions today will be the 8:00 am "Gettin' Stronger" and the 9:00 CrossFit WOD. Regular sessions resume Tuesday!

CrossFit WOD: "Lumberjack 20"

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

- 20 Deadlifts (275/185 lbs)
- Run 400m
- 20 KB swings (32/24 kg)
- Run 400m
- 20 Overhead Squats (115/75 lbs)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24"/20")
- Run 400m
- 20 DB Squat Cleans (45/30 lb dumbbells)
- Run 400m

Gettin' Stronger WOD:
Shoulder press (5/3/1 week 2)

Assistance work:
- Push press
- Push jerk

GPP: 50 meter sprints

---

Saturday 9/3/11

CrossFit WOD: "CrossFit Total"
3 attempts at a 1-rep max in:
- Back squat
- Shoulder press
- Deadlift

Gettin' Stronger WOD:
Makeup lift for 5/3/1 OR power cleans
followed by Atlas Stone and sled work

Don't forget:
This is the last Saturday Workout in the Park! Meet us at 9:30 at the Westminster City Park for a great workout!

---

Friday 9/2/11

CrossFit WOD: "Power Elizabeth"

21, 15, and 9-rep rounds for timeof:
- Power cleans (135/95 lbs)
- Ring dips

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats (5/3/1 week 1 - add 5-10 lbs to your previous training basis)

Assistance lifts:
- Glute-ham raises
- Leg pikes

GPP:
3 rounds for time of:
- 10 power cleans (155/105 lbs)
- 10 weighted bar dips (40/25 lbs)

---

Thursday 9/1/11

CrossFit WOD: "Randy"

75 Power snatches (75/55 lbs) for time

SWOD: Turkish getups 3-3-3...

Gettin' Stronger WOD:
Snatches/Snatch balance/overhead squat work
Turkish getups

GPP:
20 clean and jerks for time (135/95 lbs)

---

Wednesday 8/31/11

All sessions (except the 5:30 Advanced CrossFit WOD):
Bench press: 5-5-5 (or 5/3/1 Week 1 - add 2.5 - 5 lbs to the last basis weight)

Assistance lifts:
- Close-grip bench
- Tricep extensions

GPP: 5 minute KB double clean-and-jerk test

5:30 Advanced CrossFit:
5 minute KB snatch test for reps at your chosen weight
rest 5 minutes
5 minute KB double clean-and-jerk test for reps at your chosen weight
rest 5 minutes
5 minute KB double jerk test for reps at your chosen weight

The KB tests will be CrossFit style rather than Girevoy sport; the kettlebells may be set down and resumed within the 5 minute testing period. The snatches are single-hand, and hands may be switched as often as desired. The clean-and-jerk (long-cycle) and jerk are done with a kettlebell in each hand.

---

Tuesday 8/30/11

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Deadlift 3x5

Gettin' Stronger WOD:
Deadlift (Week 1 of 5/3/1; add 5-10 lbs to your previoius basis weight)

Assistance work:
- Glute-ham raises
- Power cleans

GPP: 3 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 9 pullups

---

Monday 8/29/11

Great work to our DEFY! team at the Colorado CrossFit Games! Babur, Dave, Gary, and Z brought their A Games!

CrossFit WOD:
- 30 Wallball shots (20/16 lbs)
- 30 box jumps (24/16")
- 30 Power snatches (115/75 lbs)
For time

CrossFit SWOD: Shoulder presses 3x5

Gettin' Stronger WOD:
- Shoulder press 5/3/1 (Week 1: add 2.5 - 5 lbs)

Assistance work:
- Push presses
- Tricep work

GPP: 75 kettlebell swings for time

---

Saturday 8/27/11

CrossFit WOD:
"Daniel"
- 50 Pull-ups
- 400 meter run
- 21 Thrusters (95/65 lbs)
- 800 meter run
- 21 Thrusters (95/65 lbs)
- 400 meter run
- 50 Pull-ups
for time

45 minute cutoff...get in, get warmed up, and let's get going!

CrossFit SWOD: Overhead squat work as time permits

Gettin' Stronger WOD:
Strongman fun!

---

Friday 8/26/11

CrossFit WOD:
3 rounds for time of:
- 25 box jumps (20/16")
- 25 push presses (75/55 lbs)
- 25 kb swings (24/16 kg)

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats (5/3/1 Week 4)

Assistance work:
Squat cleans
Core stabilization

GPP: Tire flipping and famers walks

---

Thursday 8/25/11

All sessions: strength and skill work on:
- Overhead squats
- Handstands/handstand pushups
- Ring work (knee raises/inversions/skin-the-cat)

---

Wednesday 8/24/11

CrossFit WOD: "Nicole"
AMRAP in 20 minutes of:
- 400 meter run
- Max-reps non-stop pullups

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press 5/3/1

Assistance work:
Close grip bench press
pullups

---

Tuesday 8/23/10

CrossFit WOD: Tabata front squats for weight and reps

Tabata invtervals (8 rounds x 20 seconds work/10 seconds rest) applied to barbell front squats;
Recommended weight for beginners: 65/45 lbs
Recommended weight for intermediate: 95/65 lbs
Recommended weight for advanced: 135/95 lbs

YOU WILL BE HOLDING THE BAR FOR THE ENTIRE 20 SECOND INTERVAL! This is not "knock out one or two and re-rack the bar" on the last 3 sets! Even if you can't get another single one, do not set the bar down! Burpees will be awarded for early racking or late picking up of the bar!

We will be doing these in pairs; one person will do the workout while the other tracks reps and helps to safely re-rack the bar (we'll be using squat racks for this, rather than cleaning from the floor), then the second person will go after the first person is able to return to a standing position.

Please read this article by Dan John for the inside scoop on tabata front squats (as well as some unknown exercise called a "thruster").

SWOD: Deadlifts 3x5

Muscleup work as time permits

Gettin' Stronger WOD:
- Deadlifts (5/3/1 week 4)

GS Assistance work:
- Power cleans
- Midline stabilization

GPP: Sled work

---

Monday 8/22/11

All sessions except 5:30 Advanced CrossFit:
- Shoulder press 5-5-5 OR 5/3/1 (Week 4 Deload)

Assistance work:
- Push presses
- Push jerks

GPP: Tire flipping/kettlebell swings

5:30 Advanced CrossFit:
- 100 meter sprint (not a jog, stroll, or meander - SPRINT!)
- 21 overhead squats (135/95 lbs)
- 21 Deadlifts (225/155 lbs)
- 200 meter sprint
- 15 overhead squats (135/95 lbs)
- 15 Deadlifts (225/155 lbs)
- 400 meter sprint
- 9 overhead squats (135/95 lbs)
- 9 Deadlifts (225/155 lbs)

---

Reminder: there are no sessions (at DEFY! or in the park) on
Saturday, 8/20!


Come to Copper Mountain for the Warrior Dash, or to Loveland for the NPC Warrior Classic and CrossFit Challenge, or to the NASA meet, also in Loveland!

See you all Monday!

---

Friday 8/19/11

All sessions:
- Back squats 3x5 OR 5/3/1 (Week 3)

Assistance work:
- Front squats
- Glute-ham raises

GPP: Sled pull/farmers walks

---

Thursday 8/18/11

"Elizabeth"

21, 15, and 9 rep rounds for time of:
- Cleans* (135/95#)
- Ring dips

*And, of course, "Cleans", since it's not specified as power cleans, hang cleans, or other modification, means "full Olympic squat cleans"; the crease of your hip must get below the top of your knee for the rep to count.

SWOD: Overhead squats as time permits

Gettin' Stronger WOD:
- Cleans 3-3-3-3-3
- Dip work

GPP:
Strongman fun!

---

Wednesday 8/17/11

CrossFit WOD:
Pulls to inverted hang
Total reps in 10x 1 minute rounds

If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
- Bench press (5/3/1 week 3)
- CFFB pullups

GPP: AMRAP in 7 minutes:
- 5 PtIH
- 10 pushups

---

Tuesday 8/16/11

CrossFit WOD:Push/Pull
3 rounds for max weight of:
- 3 bench presses
- 3 deadlifts

Do one set of bench presses, rest an appropriate amount of time, do a set of deadlifts, and repeat.
Weight may be increased between rounds

Gettin' Stronger WOD:
- Deadlift (5/3/1 Week 3)

Assistance work:
Power cleans
Midline stabilization

---

Monday 8/15/11

CrossFit WOD: "Franiel" (hybrid of "Fran" and "Daniel")
3 rounds for time of:
- 15 Thrusters (95/65 lbs)
- 15 pullups
- 400 meter run

SWOD: Dip work

Gettin' Stronger WOD:
- Shoulder press (5/3/1 Week 3)

Assistance work:
Push press/Push jerk/Split jerk work
Pullups

---

Saturday 8/13/11

CrossFit WOD: "Cindy sprints"
Cindy sprints
10-15 rounds of:
- 5 pullups
- 10 pushups
- 15 squats
We'll be running this as individual rounds, done as fast - and with as little rest during the round - as possible. Rounds will start every 2-4 minutes depending on the needs and abilities of the group.

Gettin' Stronger:
Oly lifting work OR makeup on 5/3/1 work

I'll see everyone in the park at 9:30!

---

Friday 8/12/11

CrossFit WOD:
7 rounds for time of:
- 7 hang power cleans (135/95 lbs)
- 7 Handstand pushups

Gettin' Stronger WOD:
Squats (5/3/1 week 2)

GS Assistance work:
- Hang power cleans
- Leg raises/knees-to-elbows/feet-to-sky (depending on level)

---

Thursday 8/11/11

Reminder: there is no 5:30 Gettin' Stronger today!

CrossFit WOD:
5 rounds for time of:
- 10 double kettlebell clean-and-jerks (16/12 kg)
- 15 slamballs (20/15 lb)
- 20 split jumps (10/side)

SWOD: Overhead squats 3x5

Gettin' Stronger WOD:
5/3/1 makeup day and/or overhead squats

---

Wednesday 8/10/11

CrossFit WOD (except 5:30 advanced):
Max/Fast/Heavy
3 rounds for max reps/fastest time/heaviest weight of:
- pullups (max non-stop reps) - sub ring rows as appropriate
- 400 meter run (for fastest time)
- Bench press single rep (for heaviest weight)

5:30 Advanced CrossFit:
Max/Fast/Heavy
3 rounds for max reps/fastest time/heaviest weight of:
- Handstand pushups (max non-stop reps)
- 20 pullups (for fastest time)
- Front squat triple (for heaviest weight)


Gettin' Stronger WOD: Bench press (5/3/1 Week 2)

Assistance work:
- CFFB pullups
- Close-grip bench press

GS MetCon:
3 rounds for time of:
- 7 hang power cleans (135/95 lbs)
- 200 meter run

---

Tuesday 8/9/11

CrossFit WOD:
AMRAP deadlifts in 30 minutes for time and weight
Suggested weight is 315/225, but scale as appropriate.
If you haven't done this workout before, shoot for something you can start off at a pace of 3-4 reps per minute, and still hit at least 1 reps per minute by the end of the workout.

Gettin' Stronger WOD:
Deadlifts (5/3/1 week 2)

GS Assistance work:
- Glute-ham raises
- Midline stabilization (dependent on individual ability)

GPP:
Hill sprints

---

Monday 8/8/10

CrossFit WOD: Blackjack
Each Pair = 21

20 Push-Ups
1 Sit-Up
19 Push-Ups
2 Sit-Ups
18 Push-Ups
3 Sit-Ups
17 Push-Ups
4 Sit-Ups
16 Push-Ups
5 Sit-Ups
15 Push-Ups
6 Sit-Ups
14 Push-Ups
7 Sit-Ups
13 Push-Ups
8 Sit-Ups
12 Push-Ups
9 Sit-Ups
11 Push-Ups
10 Sit-Ups
10 Push-Ups
11 Sit-Ups
9 Push-Ups
12 Sit-Ups
8 Push-Ups
13 Sit-Ups
7 Push-Ups
14 Sit-Ups
6 Push-Ups
15 Sit-Ups
5 Push-Ups
16 Sit-Ups
4 Push-Ups
17 Sit-Ups
3 Push-Ups
18 Sit-Ups
2 Push-Ups
19 Sit-Ups
1 Push-Up
20 Sit-Ups

CrossFit SWOD:
- Shoulder press 3x5

"Gettin' Stronger" WOD:
- Shoulder press (5/3/1 Week 2)

"Gettin' Stronger" MetCon:
AMRAP in 10 minutes of:
- 15 KB swings (24/16 kg)
- 15 Situps

---

Saturday 8/6/11

Don't forget the workout in the park at 9:30!

7:00 CrossFit and 8:00 Gettin' Stronger WOD:
Power cleans 3-3-3-3-3-3-3

MetCon:
Sled drags and farmers' carries

---

Friday 8/5/11

Happy Birthday Babur!

CrossFit WOD: "Jack"
AMRAP in 20 minutes of:
- 10 push presses (115/75 lbs)
- 10 Kettlebell swings (24/16 kg)
- 10 Box jumps (24/20")

SWOD: Back squats 3x5

Gettin' Stronger WOD: Back squats (5/3/1 Week 1; add 5-10 lbs to your previous "Basis" weight)

GS MetCon:
4 rounds for time of:
- 10 push presses (115/75 lbs)
- 10 Kettlebell swings (24/16 kg)
- 10 Box jumps (24/20")

---

Thursday 8/4/11

All sessions WOD
Overhead squats: 5-5-5-5-5

---

Wednesday 8/3/11

CrossFit WOD
7 rounds for time of:
- 10 hang power cleans (95/65 lbs)
- 10 ring dips

SWOD: Bench press 3x5

Gettin' Stronger WOD: Bench press (5/3/1 Week 1; add 2.5 - 5 lbs to your previous "Basis" weight)

GS MetCon:
3 rounds for time of:
- 7 hang power cleans (135/95 lbs)
- 10 ring dips

---

Tuesday 8/2/11

CrossFit WOD: Karen
150 Wall ball shots for time (20/16 lbs)

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
Deadlifts (5/3/1 week 1; Add 5-10 lbs to your Training Basis Weight)

GS Assistance work:
- Glute-ham raises
- Midline stabilization (dependent on individual ability)

GPP:
100 meters Overhead lunges for time and weight

---

Monday 8/1/11

CrossFit WOD:
- Shoulder presses 5-5-5
- Push presses 3-3-3
- Split jerks 1-1-1

5:30 Advanced CrossFit:
4 rounds for time of:
- 5 Muscle-ups (or sub 15 pullups PLUS 15 ring dips)
- 10 Deadlifts (245/165 lbs)
- 25 Sit-ups
- 100 meter sprint

Gettin' Stronger WOD:
- Shoulder presses  (5/3/1 week 1 - go up from your last cycle!)

Assistance work:
- Push presses
- Pullups

GPP for CrossFit and Gettin' Stronger:
AMRAP in 7 minutes of Kettlebell swings (24/16 kg)

---

Saturday 7/29/11

CrossFit WOD: "Tabata Something Else"

Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- Squats
For total repetitions. Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.

CrossFit SWOD: Clean-and-jerks

Gettin' Stronger WOD:
Clean-and-jerks

GPP:
Tabata bottom-to-bottom air squats

---

Friday 7/28/11

CrossFit WOD:
Back squats 3x5
Front squats 3x5

Gettin' Stronger WOD:
Back squats (5/3/1 week 4; Deload week)

GS Assistance work:
- Glute-ham raises
- Front squats

GPP for all sessions:
Sprints!

---

Thursday 7/27/11

CrossFit WOD:
5 rounds for time of:
- 7 Overhead squats (135/95#)
- 14 Kettlebell swings (32/24 kg)
for time

SWOD: Snatch balance work

"Gettin' Stronger" WOD:
- Overhead squat/Snatch balance/snatch work

GPP:
Sled dragging/farmers carries

---

Wednesday 7/27/11

CrossFit WOD: "3-round Kelly"
3 rounds for time of:
400 meter run
30 box jumps (24/20")
30 wallbal shots (20/16 lbs)

Note: 5:30 Advanced CrossFit session will be doing the full 5-round Kelly!

SWOD: Bench press 3x5

Gettin' Stronger WOD: Bench presses (5/3/1 Deload week)

Assistance work:
- CFFB pullups
- Close-grip bench press

GPP: AMRAP in 7 minutes of:
200 Meter run
10 box jumps
10 wallball shots

---

Tuesday 7/26/11

CrossFit WOD:
Deadlifts 5-5-5-5-5

Gettin' Stronger WOD:
Deadlifts (5/3/1 week 4; Deload week)

GPP for all sessions:
3 rounds for time of:
- 15 kettlebell swings (24/16 kg)
- 10 box  jumps (20/16")
- 5 push presses (95/65 lbs)

---

Monday 7/25/11

CrossFit WOD: "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time

SWOD: Shoulder presses 3x5

"Gettin' Stronger" WOD:
- Shoulder presses (5/3/1 Deload week)

Assistance work:
- Push presses


GPP:
3 rounds for time of:
- 10 Thrusters
- 10 pullups

---

Saturday 7/23/11

Back in the park at 9:30!!!

7:00 and 8:00 sessions:
Tire flipping, sled dragging, maybe some truck pushing - fun times!

---

Friday 7/22/11

CrossFit WOD:
1-hand kettlebell swings: 10-ladder (up and down), i.e.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-rep rounds of:
- Left-hand kettlebell swings (32/24 kg)
- Right-hand kettlebell swings (32/24 kg)

Yes, this is heavy. Yes, I expect it to take a while. Scale down if you need to in order to maintain good back position and not send a cast-iron ball shooting across the gym.

SWOD: Front squats 3x5

Gettin' Stronger WOD: Back squats - 5/3/1 week 3

Assistance work:
- Front squats
- Good mornings

GPP:
  10, 8, 6, 4, and 2-rep rounds of:
- Left-hand kettlebell swings (32/24 kg)
- Right-hand kettlebell swings (32/24 kg)

---

Thursday 7/21/11

CrossFit WOD
DEFY! CrossFit Stations for total reps:
3 rounds x 1 minute stations of:
- Wallball (20/16 lbs)
- Slamball (20/15 lbs)
- Box jumps (20/16")
- Situps
- Pullups

No rest between stations;1 minute rest between rounds
Score is the total of all repetitions throughout the workout.

SWOD: Deadlifts 3x5

Gettin' Stronger WOD: Handstand/HSPU work/Dip work

GPP:
 2 rounds for reps of DEFY! CrossFit Stations for total reps:

---

Wednesday 7/20/11

All sessions except 5:30 Advanced CrossFit:

Bench press 5-5-5-5-5

5/3/1 people will do their regular Week 3 workout, followed by 2 sets of close-grip bench press

GPP:
3 rounds for time of:
- 10 overhead squats (95/65 lbs)
- 15 pullups

5:30 Advanced CrossFit:
"Team Linda"
Each team of 2* will complete 20, 18, 16, 14, 12, 10, 8, 6, 4, and 2-rep rounds of:
- Cleans** (135/95 lbs)
- Bench press (185/125 lbs)
- Deadlifts (275/185 lbs)
Only one person per team may work at a time

* Teams of 3 will complete 30, 27, 24...3-rep rounds. One person must be "resting" at any given time.
** Yep, squat cleans.

---

Tuesday 7/19/11

CrossFit WOD:
7 rounds for time of:
- 7 power cleans (135/95 lbs)
- 7 push presses (135/95 lbs)
- 200 meter run


SWOD: Glute-ham raises

"Gettin' Stronger" WOD:
- Deadlifts (5/3/1 Week 3)

Assistance work:
- Glute-ham raises
- Midline stabilization work (ranging from abdominal hollowing to Dragon Flags, depending on individual level)

GPP:
3 rounds for time of:
- 7 power cleans (135/95 lbs)
- 7 push presses (135/95 lbs)
- 200 meter run

---

Monday 7/18/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Shoulder presses 3x5

"Gettin' Stronger" WOD:
- Shoulder presses (5/3/1 Week 3)

Assistance work:
- Push presses
- Tricep work

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

---

Saturday  7/16/11

NO WORKOUT IN THE PARK TODAY!

Krista will be running the 7:00 am CrossFit WOD and the 8:00 am Gettin' Stronger ONLY

CrossFit WOD:
50 Turkish getups for time AND weight

SWOD: Back squats 3x5

Gettin' Stronger WOD:
- Turkish getups 1-1-1-1-1-1-1

Gettin' Stronger GPP:
Mini-Cindy
AMRAP in 10 minutes of:
- 5 pullups
- 10 pushups
-15 squats

---

Friday 7/15/11

CrossFit WOD:
"Daniel"
- 50 Pull-ups
- 400 meter run
- 21 Thrusters (95/65 lbs)
- 800 meter run
- 21 Thrusters (95/65 lbs)
- 400 meter run
- 50 Pull-ups
for time

45 minute cutoff...get in, get warmed up, and let's get going!

CrossFit SWOD: Back squat work as time permits

Gettin' Stronger WOD:
- Back squat (5/3/1 week 3)

Gettin' Stronger GPP
3 rounds for time of:
- 200 meter run
- 10 thrusters (115/75)
- 10 weighted pullups (40/25 lbs)

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Thursday 7/14/11

All sessions:

Strongman fun! Sled pushing and pulling, Farmers' Carries, heavy lock-outs and overhead walks - a great time will be had by all!

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Wednesday 7/13/11

CrossFit WOD:
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for time

Watch the demo from CrossFit Kids!

CrossFit SWOD: Bench press 3x5

Gettin' Stronger WOD:
- Bench press (5/3/1 week 3)

Gettin' Stronger GPP:
AMRAP in 10 minutes of:
- 1 minute handstand hold
- 1 minute chin-over-bar hold
- 1 minute squat hold

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Tuesday 7/12/11

CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

 SWOD: Deadlifts 3x5

 Gettin' Stronger:
- Deadlifts ('3s week' for 5/3/1)

Assistance work:
- Glute-ham raises
- Heavy shrugs

 GPP: Sled/Farmers' walk work

---

Monday 7/11/11

CrossFit WOD:
Shoulder press 5-5-5-5-5

Gettin' Stronger:
Shoulder press (5/3/1 week 2)

Assistance work:
- Push presses
- CFFB pullups

GPP (CrossFit and GS):
3 rounds for time of:
- - 15 kettlebell swings (24/16 kg)
- 15 box jumps (24/20")
- 15 Wallball shots (20/16")


5:30 Advanced MetCon WOD:
5 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 15 box jumps (24/20")
- 15 Wallball shots (20/16")

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Saturday 7/9/11

CrossFit WOD: "Nicole"
AMRAP in 20 minutes of:
- 400 meter run
- Max-reps non-stop pullups

SWOD: overhead squats

Gettin' Stronger WOD:
Overhead squats/snatch balance work

Don't forget the workout in the park at 9:30!

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Friday 7/8/11

HAPPY BIRTHDAY JANET!

Remember: you can choose the WOD for your birthday (subject to Coach approval, of course) if you are coming in to workout ON YOUR BIRTHDAY.

CrossFit WOD:
- 24 Double-unders
- 24 Hang power cleans (95/65 lbs)
- 24 Handstand pushups
- 24 box jumps
- 24 Knees-to-elbows

(Anyone care to guess how old Janet is?)

Gettin' Stronger:
Back squats (5/3/1 week 1)

Assistance work:
- Good mornings
- Overhead squats

GPP:
AMRAP 32/24 kg kettlebell swings in 7 minutes

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Thursday 7/7/11

CrossFit WOD: Max/Fast/Heavy
3 rounds for max reps/fastest time/heaviest weight of:
- Ring dips (max non-stop reps) - sub bar dips or pushups as appropriate
- 400 meter run (for fastest time)
- Clean and jerk (for heaviest weight)


Gettin' Stronger:
Clean and jerks 3-3-3-3-3

Snatch/overhead squat work


GPP:
200 meter sprints

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Wednesday 7/6/11

CrossFit WOD: "Morrison"
50-40-30-20 and 10 rep rounds for time of:
- Wall ball (20/16 lb)
- Box jumps (24/20")
- Kettlebell swings (24/16 kg)

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press (5/3/1 week 1; add 5 lbs to your previous Training basis weight - 2.5 lbs if your TBW is below 75 lbs)

Assistance work:
- High-rep barbell rows
- Dips

GPP:
30 clean-and-jerks for time

---

Tuesday 7/5/11

CrossFit WOD:
Deadlifts 5-5-5-5-5

Gettin' Stronger WOD:
Deadlifts (5/3/1 week 1; add 10 lbs to your previous Training basis weight - 5 lbs if your TBW is below 135 lbs)

GPP for all sessions:
3 rounds for time of:
- 15 kettlebell swings (24/16 kg)
- 10 box  jumps (20/16")
- 5 push presses (95/65 lbs)

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Monday 7/4/11

Happy Fourth of July!

Thank you from DEFY! to all those wearing the uniform to serve our nation, and to all those who gave their lives to protect our freedom!

Reminder: we are only doing two sessions for Monday: an 8:00 am "Gettin' Stronger" and a 9:00 am CrossFit WOD

CrossFit WOD: "Murph"
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:

Semi-Murph, or "Smurph", and will be written up in blue, of course
- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":
- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

Gettin' Stronger WOD:
- 5/3/1 Week 1: Shoulder press
Add 5 pounds to your "Training Basis Weight" from the last block (add 2.5 lbs if your TBW is less than 50 lbs)

Assistance work:
- Stretch band tricep work
- Pullups

GPP:
Micro-Cindy (7 minute AMRAP)

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Saturday 7/2/11

CrossFit and Gettin' Stronger WODs:
Overhead squats 5-5-5-5-5
Handstand work

GPP: Strongman work (specifics TBD)

Don't forget the workout in the park at 9:30!

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Friday 7/1/11

CrossFit WOD:
5 rounds for time of:
- 7 Cleans* (135/95 lbs)
- 11 Pullups

*"Cleans", since not specified as "power", "hang" or anything else, means "Olympic squat cleans". I'll let you know anytime it means something other than that.

SWOD:
- Back squats 3x5

Gettin' Stronger WOD:
- Back squats (5/3/1 deload week)

GPP:
AMRAP in 7 minutes of:
- 4 Cleans (135/95 lb)
- 7 pullups

---

Thursday 6/30/11

CrossFit WOD:
100 2-count Renegade Rows (no pushup) for time

SWOD: Power cleans 5x3

Gettin' Stronger:
Power cleans 7x3

GPP:
  40 2-count Renegade Rows (no pushup) for time

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Wednesday 6/29/11

Reminder: The 5:30 pm sessions on Monday and Wednesdays are going to be considered intermediate-to-advanced sessions. They may be a separate workout from the regular CrossFit WOD, and will almost always be MetCon workouts; I will work with you to make sure you're getting your strength work as well!

CrossFit WOD:
- Bench press 1-10-1-20-1-30

5:30 Advanced CrossFit:
3 rounds for time of:
- 15 Overhead squats (95/65 lbs)
- 15 Kettlebell swings (32/24 kg)

SWOD: Hill sprints (if you don't think short hill sprints are "strength work", come talk to me after the workout)

Gettin' Stronger WOD:
- Bench press (5/3/1 Week 4)

Assistance work:
- Close-grip bench press
- Pullups

GPP for CrossFit and Gettin' Stronger:
AMRAP in 7 minutes of Kettlebell swings (32/24kg)

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Tuesday 6/28/11

CrossFit WOD: Max/Fast/Heavy
3 rounds for max reps/fastest time/heaviest weight of:
- Dead-hang pullups (max non-stop reps)
- 50 double-unders OR 200 jump rope singles (for fastest time)
- 10 unbroken deadlifts (for heaviest weight)


Gettin' Stronger:
Deadlifts (5/3/1 Week 4 - deload week)

Assistance work:
- Good mornings
-Barbell rows

GPP:
  Handstand and pullup static holds

---

Monday 6/27/11

CrossFit WOD:
4 rounds for time of:
- 400 meter run
- 50 squats

SWOD: Shoulder press 3x5

Gettin' Stronger:
Shoulder press (5/3/1 Week 4 - deload week)

Assistance work:
- CFFB pullups

GPP:
  5,000/3,000 lb floor-to-overhead anyhow

---

Saturday 6/25/11

CrossFit WOD:"Kettlebell Hell"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Bent-over rows
with a one-minute rotation break between exercises. (24/16 kg)

Score is total number of reps in the workout

SWOD:
- Power cleans 3x5

Gettin' Stronger WOD:
- Power cleans 7x3 OR do any needed makeup work on 5/3/1 program

GPP:
3 rounds for time of:
- 3 Double Clean and Jerks
- 5 Floor presses
- 7 Front squats
- 9 Bent-over rows
Each using a pair of 24/16 kg kettlebells

---

Friday 6/24/11

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Back squat 3x5

Gettin' Stronger WOD:
Back squats (Week 3 for 5/3/1 people)

Assistance work:
- Front squats
- Weighted lunges (dumbbells to the side or barbell across the back)

GPP: 3 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 9 pullups

---

Thursday 6/23/11

All sessions:
- Turkish getups 1-1-1-1-1...
- Overhead squat work as time permits

5/3/1 participants may use the first 3 rounds for any "makeup" workout they may need to get this week.

GPP:
  AMRAP in 7 minutes: 1-hand kettlebell swings (24/16 kg)

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Wednesday 6/22/11

CrossFit WOD:
3 rounds for time of:
- 8 Handstand pushups
- 16 Pulls-to-Inverted hang

SWOD: Bench press 3x5

Gettin' Stronger:
Bench press (5/3/1 Week 3)

Assistance work:
- Bench press negatives 
- Scap Pullups or Ring rows

GPP:
  AMRAP in 7 minutes: PtIH

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Tuesday 6/21/11

CrossFit WOD:
- 400 meters walking lunges
Note time and total number of lunges ("reps", for our purposes)

SWOD: Muscleup/dip work (as appropriate)

Gettin' Stronger:
Deadlifts (5/3/1 Week 3)

Assistance work:
-Deadlift lockouts 
- Dumbbell rows

GPP:
  Sandbag carries...up the hill!

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Monday 6/20/11

Reminder: The 5:30 pm sessions on Monday and Wednesdays are going to be considered intermediate-to-advanced sessions. They may be a separate workout from the regular CrossFit WOD, and will almost always be MetCon workouts; I will work with you to make sure you're getting your strength work as well!

CrossFit WOD:
- Shoulder presses 1-1-1
- Push presses 3-3-3
- Push jerks 5-5-5

5:30 Advanced CrossFit:
3 rounds for time of:
- 400 meter run
- 21 box  jumps (24/20")
- 21 push presses (75/55 lbs)

Gettin' Stronger WOD:
- Shoulder presses 3-3-3 (5/3/1 week 3)

Assistance work:
- Push presses
- Pullups

GPP for CrossFit and Gettin' Stronger:
AMRAP in 7 minutes of Kettlebell swings (24/16 kg)

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Saturday 6/18/10

CrossFit WOD: Blackjack
Each Pair = 21

20 Push presses (65/45 lbs)
1 Kettlebell swing (20/16 kg)
19 Push presses
2 Kettlebell swings
18 Push presses
3 Kettlebell swings
17 Push presses
4 Kettlebell swings
16 Push presses
5 Kettlebell swings
15 Push presses
6 Kettlebell swings
14 Push presses
7 Kettlebell swings
13 Push presses
8 Kettlebell swings
12 Push presses
9 Kettlebell swings
11 Push presses
10 Kettlebell swings
10 Push presses
11 Kettlebell swings
9 Push presses
12 Kettlebell swings
8 Push presses
13 Kettlebell swings
7 Push presses
14 Kettlebell swings
6 Push presses
15 Kettlebell swings
5 Push presses
16 Kettlebell swings
4 Push presses
17 Kettlebell swings
3 Push presses
18 Kettlebell swings
2 Push presses
19 Kettlebell swings
1 Push press
20 Kettlebell swings

CrossFit SWOD:
- Bench press 3x5

9:30: Free workout in the park!
Meet at the Westminster City Park, in the parking lot near the soccer fields!

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Friday 6/17/11

All sessions WOD:
Back squats 5-5-5 (3s week for 5/3/1 participants)

Assistance work:
- Goodmornings
- Front squats

 GPP: Tire flipping and sled pushing

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Thursday  6/16/11

CrossFit WOD:
3 rounds for time of:
- 400 meter run
- 15 overhead squats (95/65 lbs)
- 15 Pulls-to-inverted hang

 SWOD: Handstand/HSPU work

 Gettin' Stronger:
- Makeup day for 5/3/1

Assistance work as appropriate to the makeup

 GPP: 2 rounds for time of:
- 200 meter run
- 7 overhead squats
- 7 pulls-to-inverted hang

---

Wednesday  6/15/11

CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

 SWOD: Overhead squats 3x5

 Gettin' Stronger:
- Bench press ('3s week' for 5/3/1)

Assistance work:
- Close-grip bench press
- Upper back stabilization

 GPP: 100 meters of overhead lunges (95/65 lbs)

---

Tuesday 6/14/11

All sessions:
Deadlift 5-5-5
(5/3/1 people are on '3s' week)

Assistance work:
-Glute-ham raises 
- High-rep barbell rows

GPP:
  Hill sprints/air squats/pushups

---

Monday 6/1311

"Elizabeth"

21, 15, and 9 rep rounds for time of:
- Cleans* (135/95#)
- Ring dips

*And, of course, "Cleans", since it's not specified as power cleans, hang cleans, or other modification, means "full Olympic squat cleans"; the crease of your hip must get below the top of your knee for the rep to count.

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD:
- Shoulder presses 3-3-3 (5/3/1 week 2)

Assistance work:
- Push presses
- Pullups

GPP:
Strongman fun!

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Saturday 6/11/11

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

SWOD: Snatch work

Gettin' Stronger WOD:
- Snatches 3-3-3-3-3
- glute-ham raise work

GPP:
As many rounds as possible in 10 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Team WOD:
Reminder: the Team WODs will be held outdoors for the summer!
Meet at the Westminster City Park at the parking lot by the soccer fields at 9:30!

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Friday 6/10/11

IMPORTANT! Starting Saturday, 6/11, the Team WOD is heading outdoors for the summer!
We'll meet at the Westminster City Park at 9:30 unless otherwise noted (we may decide to hit a different park, or Red Rocks, or a location TBD some weeks).

CrossFit WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

SWOD: Back squats 3x5

Gettin' Stronger:
5/3/1: Back squats

Assistance work:
Weighted stepups
Ab work: leg raises, ab roller, or planks, as appropriate to individual level.

GPP: 2 cycles x 3 minute AMRAP of "The Chief"

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Thursday 6/9/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Turkish Getups 1-1-1...

"Gettin' Stronger" WOD:
- Turkish Getups 1-1-1-1-1
- Overhead squat work as time allows

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

---

Wednesday 6/8/11

All sessions:
Bench press 5-5-5

3 rounds, alternating (not for time)
8 dips (ring, bar, or bench)
8 pullups (weighted if appropriate, or with minimal assistance)


GPP:
  AMRAP in 7 minutes: kettlebell snatches (24/16 kg)

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Tuesday 6/7/11

CrossFit WOD:
21, 18, 15, 12, 9, 6, 3-rep rounds of:
- Front squats (115/75 lbs)
- Supermans*

*REMEMBER: These are good, solid back extensions for the Supermans - not flopping on the floor like a suffocating fish.

SWOD: Deadlift 3x5

Gettin' Stronger WOD:
5/3/1 ("5" week): Deadlifts
Assistance work: Goodmornings

GPP: AMRAP in 7 minutes of:
- 10 Front squats (115/75 lbs)
- 10 Supermans

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Monday 6/6/11

CrossFit WOD: "3-round Kelly"
3 rounds for time of:
400 meter run
30 box jumps (24/20")
30 wallbal shots (20/16 lbs)

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD: START OF 5/3/1 PROGRAM
Shoulder presses

GPP: AMRAP in 7 minutes of:
200 Meter run
10 box jumps
10 wallball shots

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Saturday 6/4/11

CrossFit WOD: "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time

SWOD:
- Bench press 3x5

"Saturday Strength" WOD:
- Bench press 5x5

GPP: 3 rounds for time of:
- 10 Thrusters
- 10 pullups

9:00 Team WOD:
"Team Franiel"
Each team of 4 will complete 3 rounds of:
- 400 meter run (as a team)
- 60 thrusters (95#/65#)
- 60 pullups
for time

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Monday 6/6/11

CrossFit WOD: "3-round Kelly"
3 rounds for time of:
400 meter run
30 box jumps (24/20")
30 wallbal shots (20/16 lbs)

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD: START OF 5/3/1 PROGRAM
Shoulder presses

GPP: AMRAP in 7 minutes of:
200 Meter run
10 box jumps
10 wallball shots

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Friday 6/3/11

All sessions:
Deadlifts - heavy singles (90-95% of max, ~15 rounds)


GPP:
  3 rounds for time of:
-20 walking overhead lunges (65/45 lb)
- 20 kb swings (24/16 kg)

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Tuesday 6/2/11

CrossFit WOD:
Pulls to inverted hang
Total reps in 10x 1 minute rounds

If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
- Shoulder press 5x5
- Push press work

GPP: AMRAP in 7 minutes:
- 5 PtIH
- 10 pushups

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Wednesday 6/1/11

CrossFit WOD:
3 rounds for time of:
50 double-unders
10 front squats (95/65 lbs)
10 push presses (95/65 lbs)

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats 5x5 and/or establish 1RM on Back squats

GPP: AMRAP in 7 minutes of:
20 double unders
5 front squats
5 push presses

---

Tuesday 5/31/11

All sessions:
Power cleans 3-3-3-3-3
Snatch balance work


GPP:
  Tire flipping!  WooHoo!

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Monday 5/30/11

Happy Memorial Day!

Thank you from DEFY! to all those wearing the uniform to serve our nation, and to all those who gave their lives to protect our freedom!

Reminder: we are only doing two sessions for Monday: an 8:00 am "Gettin' Stronger" and a 9:00 am CrossFit WOD

CrossFit WOD: "Murph"
(yes, I know we did this one recently, but I love doing "Hero" WODs for memorial day, and this is an awesome one)
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:

Semi-Murph, or "Smurph", and will be written up in blue, of course
- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":
- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

Gettin' Stronger WOD:
- Bench press - determine your 1RM

GPP:
Micro-Cindy (7 minute AMRAP)

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Saturday 5/28/11

7:00 am: AMRAP in 10 minutes of:
- 30 double unders
- 15 Power snatches (75/55 65/45)

8-10:00 am: CrossFit Total
3 attempts at a single-rep max of:
- Back squat
- Shoulder press
- Deadlift
To consider this "As Rx'd", all standards of motion must be followed (range-of-motion, no downward motion once the lift commences, etc), and weights cannot be decreased from one round to the next.

Lifters may participate in one or both hours of the session!

---

Friday 5/27/11

CrossFit WOD:
Renegade rows (3-count)
10 reps x 7 sets for weight

There is no time component to either workout, and weight may be changed between sets.

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
Deadlifts 5x5

GPP: Renegade rows (3-count)
AMRAP in 7 minutes

---

Thursday 5/26/11

CrossFit WOD: Grace
30 clean-and-jerks* for time (135/95 lbs)

*In "Grace", you may use any form of clean-and-jerks you wish, as long as the bar comes from a dead stop on the floor to your shoulders to locked out overhead.

SWOD: Bench press 3x5

Gettin' Stronger:
Bench press 5x5

GPP: AMRAP 7 minutes clean-and-jerks

---

Wednesday 5/25/11

CrossFit WOD: Max/Fast/Heavy
3 rounds for max time/fastest time/heaviest set of:
- Plank hold (for max unbroken time) or scale up to abdominal hollowing
- 25 wallball shots (20/16 lbs for time)
- Max triple weighted pullups (for weight or minimal assistance)

SWOD: handstand work (as time permits)

Gettin' Stronger WOD:
Weighted or minimally assisted pullups 3-3-3-3-3...
Handstand work as time permits

---

Tuesday 5/24/11

CrossFit WOD:
AMRAP in 15 minutes of:
- 9 deadlifts (155/100 lbs)
- 12 pushups
- 15 box jumps (24"/20")

SWOD: Overhead squats 3x5

Gettin' Stronger WOD:
Back squats 5x5
Overhead squat work

GPP: AMRAP in 7 minutes of:
- 9 deadlifts (155/100 lbs)
- 12 pushups
- 15 box jumps (24"/20")

---

Monday 5/23/11

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Shoulder press 3x5

Gettin' Stronger WOD:
Shoulder press 5x5

GPP: 3 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 9 pullups

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Saturday 5/21/11

Don't forget the weekend events:

Come cheer on our lifters at the NASA Powersports Meet on Saturday,

and come see Angus Mohr play at the gym on Sunday!


CrossFit WOD:
7,000/5,000 lbs "Ground-to-overhead-anyhow" for time

The barbell starts on the ground and must end up locked out overhead using any technique or combination of techniques.

Men's Choices:
155 lbs x 46 reps
135 lbs x 52 reps
120 lbs x 59 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices:
120 lbs x 42 reps
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

SWOD: Deadlifts, as time permits

Gettin' Stronger:
Deadlifts 5x5

GPP:
7 minutes ground-to-overhead anyhow for weight

Team WOD:
Each team of 3 or 4 will complete:
7,000 lbs for each male and 5,000 lbs for each female
Ground to overhead anyhow

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Friday 5/20/11

CrossFit WOD: "Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

"Gettin' Stronger" WOD:
- Bench press 5-5-5-5-5
- Pullup work

---

Thursday 5/19/11

CrossFit WOD: 3 rounds for time of:
- 6 3-count renegade rows (16/12 kg)
- 12 Jumping squats (45/35 lbs)
- 18 slamballs (20/15 lb)

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats 5x5

GPP: AMRAP in 7 minutes of:
- 6 4-count renegade rows (16/12 kg)
- 12 Jumping squats (45/35 lbs)
- 18 slamballs (20/15 lb)

---

Wednesday 5/18/11

CrossFit WOD:
21, 15, and 9-rep rounds for time of:
- Pulls-to-inverted hangs
- Divebomber pushups

SWOD: Shoulder presses 3x5

Gettin' Stronger WOD:
- Shoulder presses 5x5
- Push presses 2x5

GPP:
AMRAP in 10 minutes of:
- 9 Pulls-to-inverted hangs
- 9 Divebomber pushups

---

Tuesday 5/17/11

All sessions:
Overhead squats 3-3-3-3-3
Snatch balance work


GPP:
  3 rounds for time of:
25 double-unders
15 kettlebell swings (24/16 kg)
10 pushups

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Monday 5/16/11

CrossFit WOD
DEFY! CrossFit Stations for total reps:
3 rounds x 1 minute stations of:
- Wallball (20/16 lbs)
- Slamball (20/15 lbs)
- Box jumps (20/16")
- Situps
- Pullups

No rest between stations;1 minute rest between rounds
Score is the total of all repetitions throughout the workout.

SWOD: Deadlifts 3x5

Gettin' Stronger WOD: Deadlifts 5x5

GPP:
 2 rounds for reps of DEFY! CrossFit Stations for total reps:

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Saturday 5/14/11

CrossFit WOD
7 rounds for time of:
- 10 power cleans (95/65 lbs)
- 10 ring dips

Gettin' Stronger WOD: Bench press 5x5

Team WOD:
Each team of 3 or 4 will complete:
- 500 double unders
- 250 Ring dips
- 250 power cleans (95/65 lbs)

Only one team member may perform a particular exercise at a given time. Aside from that, there are no restrictions on order of exercises, or who may be going at once.

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Friday 5/13/11

CrossFit WOD: "Murph"
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:

Semi-Murph, or "Smurph", and will be written up in blue, of course
- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":
- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

SWOD:
- Snatch balances 3-3-3
Gettin' Stronger WOD:
- Back squats 5x5
- Snatch balance work

GPP:
Micro-Cindy (7 minute AMRAP)

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Thursday 5/12/11

All sessions:
- Turkish getups 1-1-1-1-1...

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Wednesday 5/11

CrossFit WOD:
50-, 40-, 30-, 20-, and 10-rep rounds of:
- Jump squats (45#/35#)
- Push presses (45#/35#)
for time

Jumping squat demo with Coach B!

SWOD: Shoulder presses 3x5
"Gettin' Stronger" WOD: 3 rounds for weight of:
- 5 front squats
- 5 shoulder presses
(Weight may be changed between sets, alternate between exercises)

GPP:
AMRAP in 7 minutes of
- 10 Jump squats (45#/35#)
- 10 Push presses (45#/35#)

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Tuesday 5/10/11

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

SWOD: deadlifts 3x5

Gettin' Stronger WOD:
- deadlifts 5x5

- glute-ham raise work

GPP:
As many rounds as possible in 10 minutes of:
- 2 muscleups (or sub 6 pullups PLUS 6 ring dips)
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

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Monday 5/9/11

All sessions:
Bench press 5-4-3-2-1

GPP:
AMRAP in 10 minutes of kettlebell swings (24/16 kg)

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Saturday 5/7/11

Gettin' Stronger WOD:
Back squats 5x5

Team WOD:

Each team of 4 will complete:
- 400 meter run
- 100 pullups
- 200 pushups
- 300 situps
- 400 squats
- 400 meter run
for time

All team members will run at the same time, and each exercise must be completed before anyone moves on to the next one. Only two team members can exercise at any time.

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Friday 5/6/11

CrossFit WOD:
"Kelly Sprints"

Five rounds for time of
- 100 meter SPRINT
- 15 box jumps (24/20")
- 15 wallball shots (20/16#)

Watch the Demo from CrossFit HQ.

SWOD: Shoulder press 3x5

Gettin' Stronger:
- Shoulder press 5x5
- Jerk work

GPP:
3 rounds for time of:
- 100 meter SPRINT
- 15 box jumps (24/20")
- 15 wallball shots (20/16#)

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Thursday 5/5/11

CrossFit WOD:
5 rounds for time of:
- 5 Power cleans (165/115 lbs)
- 5 Handstand pushups

SWOD:
- Snatches 3x3

Gettin' Stronger WOD:
- Snatches 7x3

GPP:
AMRAP in 7 minutes of:
- 5 Power cleans (165/115 lbs)
- 5 Handstand pushups

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Wednesday 5/4/11

All sessions: Deadlifts 5-5-5-5-5

GPP:"Micro-Cindy"
AMRAP in 6 minutes of:
- 5 pullups
- 10 pushups
- 15 squats

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Tuesday 5/3/11

CrossFit WOD: Death by...
Burpees, situps, kettlebell swings

"Death by" protocol:
With a continuously running clock, perform one repetition of the specified exercise the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between repetitions are permitted, as long as the required number is completed within the minute.

- Rounds 1-10: burpees
- Rounds 11-20: situps
- Rounds 21+: KB swings (24/16 kg)

SWOD:
- Bench press 3x5

Gettin' Stronger WOD:
- Bench press 5x5

GPP:
AMRAP 7 KB swings (24/16 kg)

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Monday 5/2/11

CrossFit WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-rep rounds for time of:
- Front squats (135/95 lbs)
- Pullups

SWOD:
- Back squats 3x5

Gettin' Stronger WOD:
- Back squats 5x5

GPP:
AMRAP in 7 minutes of:
- 7 front squats (135/95 lb)
- 7 pullups

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Saturday 4/30/11

Gettin' Stronger WOD:
Shoulder presses 5x5

Team WOD:

Benefit workout for St. Jude's Children's Cancer Research

Each team of 4 will complete:
- 200 Double-unders
- 200 Kettlebell swings (32/24 kg)
- 100 Thrusters (100/65 lbs)
- 100 Pullups
- 50 Deadlifts (225/155 lbs)
- 50 Handstand pushups
for time

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Friday 4/29/11

All sessions:
30 Overhead squats for time AND weight
Your final score (WARNING: math ahead) will be the weight squared divided by the time in seconds, so heavier weights will be scored higher even if they take significantly longer!
E.g. 45 lbs in 6 minutes scores 5.6 points. 95 lbs in 12 minutes is 12.5 points, and 135 in 18 minutes is 16.9 points

GPP:
Sprint work

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Thursday 4/28/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub (under the new rules) - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Turkish Getups 1-1-1...
"Gettin' Stronger" WOD:
- Deadlifts redux 5x5
- Pullup work as time permits

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

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Wednesday 4/27/11

CrossFit WOD
3, 6, 9, 12, 15, and 18-rep rounds for time of:
- Thrusters (100/65 lbs)
- Chest-to-bar pullups
with a 20 minute cutoff

SWOD: Deadlifts 3x5

Sectionals WOD 11.6

AMRAP in 7 minutes of:
3, 6, 9, 12, 15, 18, 21, 24...rep rounds of:
- Thrusters (100/65 lbs)
- Chest-to-bar pullups
Check out the full description and rules for all the info!

As before, anyone doing the Sectionals WOD can finish their 7 minutes and (if they haven't gotten through the 18-rep round) keep going to complete the CrossFit WOD.

Gettin' Stronger:
Deadlifts 5x5

GPP: AMRAP in 7 minutes of:
- 10 Thrusters (100/65 lbs)
- 10 Chest-to-bar pullups

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Tuesday 4/26/11

All sessions:
Bench press 5-5-5-5-5

GPP:
AMRAP in 10 minutes of kettlebell swings (24/16 kg)

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Monday 4/25/11

CrossFit WOD: Isabel
30 snatches for time (135/95 lb)
25 minute cutoff
As with "Grace", Isabel can be done with squat snatches, power snatches, or split snatches. Dirty jokes optional.

SWOD: Clean work, as time permits; Time will be taken up reviewing the snatch at the beginning of the workout.

Gettin' Stronger WOD:
Snatches 3-3-3-3-3...
Clean work as time permits

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Friday 4/22/10

Reminder: only the 5:30 Gettin' Stronger and the 6:30 WOD will be held

CrossFit WOD:
30 muscleups for time
OR
90 pullups plus 90 ring dips

CrossFit SWOD: push press 3x5

Gettin' Stronger WOD:
- Shoulder press 5x5
- Push press work

GPP: AMRAP in 7 minutes of KB snatches (24/16 kg)

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Thursday 4/21/10

HAPPY BIRTHDAY COACH Z

CrossFit WOD:
- 40 KB snatches (20/arm)(24/16 kg)
- 10 Box Jumps (24/20")
- 10 pushups

- 30 KB snatches
- 10 Box Jumps
- 20 pushups

- 20 KB snatches
- 10 Box Jumps
- 30 pushups

- 10 KB snatches
- 10 Box Jumps
- 40 pushups

CrossFit SWOD: Back squats 3x5

Gettin' Stronger WOD:
- Back squats 5x5

GPP:
3 rounds for time of:
- 10 KB snatches (5/arm)(24/16 kg)
- 10 Box Jumps (24/20")
- 10 pushups

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Wednesday 4/20/10

CrossFit WOD:
Sectionals WOD 11.5
AMRAP in 20 minutes of:
- 5 Power cleans (145/100 lbs)
- 10 Toes-to-bar
- 15 Wallball (20/14 lbs)
For rounds and reps (partial rounds will be counted).

Check out the full description and rules for 11.5 for all the info!

CrossFit SWOD: Bench press 3x5

Gettin' Stronger WOD:
- Bench press 5x5

GPP:
11.5 WOD AMRAP 7

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Tuesday 4/19/10

CrossFit WOD:
"Tabata Something Else"

Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- Squats
For total repetitions. Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.

CrossFit SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
- Deadlifts 5x5

GPP:
Tabata bottom-to-bottom air squats

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Monday 4/18/11

All sessions:
- Shoulder press 5-5-5
- Push press 3-3-3
- Split jerks 1-1-1

GPP: AMRAP in 7 minutes of kettlebell swings (24/16 kg)

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Saturday 4/16/11

CrossFit WOD:
30, 20, and 10-rep rounds for time of:
- Front squats (115/75#)
- Knees-to-elbows

SWOD: Back squats 3x5

Gettin' Stronger WOD:
Back squats 5x5

Team WOD: TBD

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Friday 4/15/11

CrossFit WOD: Helen
3 rounds for time of:
- 400 meter run
- Kettlebell swings (24/16 kg)
- Pullups

SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press 5x5

GPP: 3 rounds for time of:
- 200 meter run
- 15 kettlebell swings (24/16 kg)
- 9 pullups

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Thursday 4/14/11

All sessions:
- Deadlifts 10 x 1 at 90-95% 1RM (i.e. ten rounds of heavy singles)

GPP: AMRAP in 7 minutes of:
- 8 pulls-to-inverted-hang
- 4 3-count renegade rows (24/16 kg)

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Wednesday 4/13/11

CrossFit WOD:
- 60 bar-facing burpees
- 30 overhead squats (120/90 lbs)
- 10 muscleups OR 30 pullups/30 ring dips
with a 20 minute cutoff

SWOD: Olympic clean-and-jerks

Sectionals WOD 11.4

AMRAP in 10 minutes of:
- 60 bar-facing burpees
- 30 overhead squats (120/90 lbs)
- 10 muscleups

Check out the full description and rules for all the info!

Conveniently enough, anyone doing the Sectionals WOD can finish their 10 minutes and keep going straight into the CrossFit WOD. How 'bout that?

Gettin' Stronger:
Clean and jerks 7x3

GPP: AMRAP in 10 minutes of:
- 12 bar-facing burpees
- 8 overhead squats (120/90 lbs)
- 4 muscleups OR 12 pullups/12 ring dips

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Tuesday 4/12/11

CrossFit WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

SWOD: Overhead squats 3-3-3...

Gettin' Stronger:
Shoulder press 5x5
Overhead squat work

GPP: 2 cycles x 3 minute AMRAP of "The Chief"

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Monday 4/11/11

Happy Birthday Bart!

CrossFit WOD:"Kettlebell Hell"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Bent-over rows
with a one-minute rotation break between exercises.

(24/16 kg)

Score is total number of reps in the workout

SWOD:
- Back squats 3x5

Gettin' Stronger WOD:
- Back squats 5x5
- overhead squats 3x5

GPP:
3 rounds for time of:
- 3 Double Clean and Jerks
- 5 Floor presses
- 7 Front squats
- 9 Bent-over rows
Each using a pair of 24/16 kg kettlebells

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Saturday 4/9/11

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

SWOD: Bench press 3x5

"Saturday Strength" WOD:
- Bench press 5x5

9:00 Team WOD:
Each team of 4 will complete:
- 400 meter run (as a team)
- 100 box jumps (24/20")
- 100 pullups
- 100 kettlebell swings (32/24 kg)
- 100 GHD situps
- 100 front squats (95/65 lb)
- 400 meter run
for time

Only two people from each team may work at one time (other than the run). Exercises may be completed in any order, but all reps of one exercise must be completed before moving on to the next exercise.

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Friday 4/8/11

All sessions:
- Turkish getups 1-1-1-1-1...

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Thursday 4/7

CrossFit WOD:
Wallball/slamball 100s
4 rounds for time of:
- 25 wallball
- 25 slamball

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
- Deadlifts 5x5
- Good morning work

GPP: AMRAP 7 of
- 10 wallball
- 10 slamball

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Wednesday 4/6/11

Sectionals WOD 11.3: AMRAP in 5 minutes of
- Squat cleans
- Jerks
at 165/110 lbs

Essentially, this is an AMRAP Clean and Jerk, where the points of performance are:
- The bar must start on the floor. No bouncing.
- The athlete must pass through a full squat with hips below knees.
- The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Check out the full description and rules for all the info!

CrossFit WOD: Max/Fast/Heavy
Workout will be arranged to accommodate Sectionals WOD
3 rounds for max reps/fastest time/heaviest set of:
- AMRAP Clean and Jerks in 5 minutes (165/110 lbs)
- 200 meter run (for time)
- Max single weighted pullup (or minimally assisted pullup)

Anyone competing in the Sectionals WOD will have the option of sitting out the first and/or second "Fast" and "Heavy" segments to allow a second (and third, if needed) attempt at the Clean and Jerks

SWOD: Shoulder press work (as time permits)

Gettin' Stronger WOD:
Shoulder press 5x5
Clean and Jerks as time permits

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"Gettin' Stronger" WOD:
- Bench press 5x5
- Dip work as time permits

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

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Tuesday 4/5/11

All sessions:
- Back squats 5-5-5-5-5
- Front squat work

GPP:
7 minute AMRAP kettlebell snatches

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Monday 4/4/11

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

If you need to sub for double-unders - either:
a) Burpees, or
b) 1st time you have to sub (under the new rules) - 2:1 jump rope singles. 2nd time - 4:1 singles. 3rd time - 8:1 singles. And so on.

SWOD: Bench press 3x5
"Gettin' Stronger" WOD:
- Bench press 5x5
- Dip work as time permits

GPP:
- 75 situups
- 75 double-unders
for time. Break up sets as needed

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Saturday 4/2/11

CrossFit WOD: "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time

SWOD:
- Deadlifts 3x5

"Saturday Strength" WOD:
- Deadlifts 5x5

9:00 Team WOD:
"Team Franiel"
Each team of 4 will complete 3 rounds of:
- 400 meter run (as a team)
- 60 thrusters (95#/65#)
- 60 pullups
for time

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Friday 4/1/11

CrossFit WOD (no foolin'!): "Nicole"
AMRAP in 20 minutes for rounds AND total pullups of:
- 400 meter run
- Max unbroken pullups reps

SWOD: Power cleans 3x5

Gettin' Stronger WOD:
Clean and Jerks 3-3-3-3-3
Snatch work as time permits

GPP: AMRAP in 7 minutes of:
- Run 200 meters
- 8 pullups

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