Thursday, 04.24.14

By: 0

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Amateur

Squat 3×5 (add 5 lb to last workout)

Collegiate

Squat 5×3 @ 90% of 3 RM from Monday

Conditioning

The Volkswagen 4.0 15, 12, 9 reps of: Bench Press @ bodyweight + 5 lbs Weighted Pull Ups w/ 50/35 lbs * For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you're able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.

Last "OG Volkswagen"

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2014 04 23

Tuesday, 04.22.14

By: 0

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Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Power Clean 1, 1, 1, 1, 1

Conditioning

COMPLETE 2 ROUNDS FOR TIME: 185 lb Hang Power Clean – 5 reps Sprint 100 yards 135 lb Push Press – 10 reps Sprint 80 yards Russian KB Swing 2 pood – 20 reps Sprint 60 yards 40 lb Ball Slam – 30 reps Sprint 20 yards Rest 3 minutes between rounds.

2014 04 21

Monday, 04.21.14

By: 0

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Amateur

Squat 3×5 (add 5 lb to last workout)

Collegiate

Squat 3 RM Press 3 x max reps @ 80% of 5 RM from Thursday

Conditioning

Complete for time: 1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps Double Unders – 150 reps *Can be broken up into any sets and reps possible. *One KB in each hand during step ups.

2014 04 20

Thursday, 04.17.14

By: 0

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As May approaches, I have come to the realization that I will be losing close to 50% of you forever :( All of you have spent the past 8 months busting your ass in here. I was thinking we could send everyone off with a Crossfit Football total on a Friday. Everyone would come in say at 5:00 and start getting there own warm up in, then at 5:30 we get things rocking. Out of the coming Fridays which would be the best Friday for everyone? Post to comments.

Amateur

Bench Press 3×5 (add 2.5 lb to last workout)

Collegiate

Press 5 RM

Conditioning

Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep * Be prepared to run outside. *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.

2014 04 16

Tuesday, 04.15.14

By: 0

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Great job on the Front Squat 1RM yesterday everyone!

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Deadlift 3×3 @ 90% of 3RM from last Tuesday

Conditioning

Complete: KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *This workout can be broken up in any amount of sets and reps.

2014 04 14

Monday, 04.14.14

By: 0

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Yay Inch Worms!

Amateur

Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)

Collegiate

Front Squat 1 RM Bench 3 x max reps @ 1 RM Floor Press

Conditioning

Complete 6 rounds for time: Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps

2014 04 13

Friday, 04.10.14

By: 0

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Andrew showing off his lateral jumping abilities, while Vish mean mugs the camera.

Would it help you guys if I posted the days warm ups, much like I do for the Strength and Conditioning? Or is the way I've been doing it working just fine? Post thoughts to comments.

Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

Hang Power Clean 1 RM

Conditioning

Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Strict Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes

2014 04 10

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