Tuesday, September 29, 2015

TUESDAY. SEPTEMBER 29. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE

3) W.O.D
(A) IN 20 MIN - WORK UP TO A 3RM OVERHEAD SQUAT
(B) 6 ROUNDS FOR TIME:
5 SNATCH BALANCE #135 OR 60% 3RM OHS (WHICHEVER IS GREATER)
12 WALL BALLS
*LOG LOADS FOR (A) AND TIME TO COMPLETE (B). ALSO LOG LOAD USED FOR (B).






**RAMP WOD**
(A) IN 20 MIN - WORK UP TO A 3RM OVERHEAD SQUAT
(B) 6 ROUNDS FOR TIME:
5 SNATCH BALANCE #95 OR 60% 3RM OHS (WHICHEVER IS GREATER)
12 WALL BALLS
*LOG LOADS FOR (A) AND TIME TO COMPLETE (B). ALSO LOG LOAD USED FOR (B).
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, September 28, 2015

MONDAY. SEPTEMBER 28. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN

3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
(B) CLEAN PULLS 3-3-3-3 @ 110% 1RM
(C) CLEAN 3 POSITION DEADLIFT  2-2-2-2 @ 110-125% 1RM
*LOG LOADS FOR ALL SETS. FOR (A) WORK UP TO 3RM, AND THE HEAVIEST LOADS POSSIBLE FOR (B) & (C). 





**RAMP WOD**
(A) POWER CLEAN 3-3-3-3-3
(B) CLEAN PULLS 3-3-3-3 @ 110% 1RM
(C) CLEAN 3 POSITION DEADLIFT  2-2-2-2 @ 110-125% 1RM
*LOG LOADS FOR ALL SETS. FOR (A) WORK UP TO 3RM, AND THE HEAVIEST LOADS POSSIBLE FOR (B) & (C). 
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Friday, September 25, 2015

FRIDAY. SEPTEMBER 25. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
(A) FOR TIME:
50 BURPEE BAR MUSCLE UP
(B) SPEND 3 MINS EACH IN A SIDE PLANK (L+R).





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Thursday, September 24, 2015

THURSDAY. SEPTEMBER 24. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALL
TOES TO BAR

3) W.O.D
FOR TIME:
150 WALL BALLS
+ 5 STRICT TOES TO BAR FOR EACH BREAK IN ACTION. 
*LOG TIME TO COMPLETE AND NUMBER OF BREAKS IN ACTION. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Wednesday, September 23, 2015

WEDNESDAY. SEPTEMBER 23. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS - WARM UP TO 65% 1RM

3) W.O.D
30 - 20 - 10 FOR TIME:
PRESS @ 65% 1RM
BOX JUMP 30"
CAL ROW *REPS X 1.5 (45/30/15)
*LOG TIME TO COMPLETE.





**RAMP WOD**
30 - 20 - 10 FOR TIME:
PRESS @ 65% 1RM
BOX JUMP 24"
CAL ROW 
*LOG TIME TO COMPLETE.

- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Tuesday, September 22, 2015

TUESDAY. SEPTEMBER 22. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3
(B) FOR TIME:
9 SQUAT CLEAN #155
3 WALL CLIMB
7 SQUAT CLEAN #155
3 WALL CLIMB
5 SQUAT CLEAN #155
3 WALL CLIMB
3 SQUAT CLEAN #155
3 WALL CLIMB
*LOG LOADS FOR (A), WORK UP TO A 3RM. ALSO LOG TIME FOR (B).





**RAMP WOD**
(A) FRONT SQUAT 3-3-3-3-3
(B) FOR TIME:
9 SQUAT CLEAN #115
2 WALL CLIMB
7 SQUAT CLEAN #115
2 WALL CLIMB
5 SQUAT CLEAN #115
2 WALL CLIMB
3 SQUAT CLEAN #115
2 WALL CLIMB
*LOG LOADS FOR (A), WORK UP TO A 3RM. ALSO LOG TIME FOR (B).



- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, September 21, 2015

MONDAY. SEPTEMBER 21.2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
8 ROUNDS EACH FOR TIME:
400M RUN
*LOG TIMES FOR EACH EFFORT.




**RAMP WOD**
6 ROUNDS EACH FOR TIME:
400M RUN
*LOG TIMES FOR EACH EFFORT.
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Friday, September 18, 2015

FRIDAY. SEPTEMBER 18. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) 10 ROUNDS FOR TIME (COMPLEX) @ 70%1RM  :
1 POWER SNATCH 
1 HANG SQUAT SNATCH
1 SNATCH BALANCE
1 OVERHEAD SQUAT
(B) SNATCH PULL 3-3-3-3-3 @110% 1RM
*FOR (A) TRY TO REST BETWEEN ROUNDS, NOT DROPPING THE BAR DURING. LOG LOAD USED FOR (A), AND LOAD FOR (B).



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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THURSDAY. SEPTEMBER 17. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE CLIMB

3) W.O.D
FOR TIME:
7 ROPE CLIMB
14 RING DIP
5 ROPE CLIMB
21 RING DIP
3 ROPE CLIMB
28 RING DIP
*POST TIME TO COMPLETE IN COMMENTS.



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Wednesday, September 16, 2015

WEDNESDAY. SEPTEMBER 16. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD

3) W.O.D
(A) EVERY 90SEC  FOR 15 MIN:
30 DUs
S20 COMPLEX #135 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 
(B) ACCUMULATE 5 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 
*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 5 MINS. 



SUPINE PLANK

**RAMP WOD**
(A) EVERY 90SEC  FOR 15 MIN:
30 DUs
S20 COMPLEX #95 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 
(B) ACCUMULATE 3 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 
*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 3 MINS. 

- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Tuesday, September 15, 2015

TUESDAY. SEPTEMBER 15. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A SET OF 5 @ 225 

3) W.O.D
20-15-10-5 OF:
ROW CALORIES X2 (40-30-20-10)
DEADLIFT #225
PULL UP
*LOG TIME TO COMPLETE. IF NO ROWER AVAILABLE DO AIRDYNE CALS, OR RUN 800M/600/400/200. 



**RAMP WOD**
20-15-10-5 OF:
ROW CALORIES X2 (40-30-20-10)
DEADLIFT #165 (MINIMUM - OR ASK COACH)
PULL UP
*LOG TIME TO COMPLETE. IF NO ROWER AVAILABLE DO AIRDYNE CALS, OR RUN 800M/600/400/200. 
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, September 14, 2015

MONDAY. SEPTEMBER 14. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BOX JUMP OVER

3) W.O.D
FOR TIME:
100 BURPEE BOX JUMP OVER 20"
*LOG TIME TO COMPLETE. TRY TO CLEAR THE BOX ON THE JUMP OVER FOR AS LONG AS POSSIBLE. 






**RAMP WOD**
FOR TIME:
100 BURPEES
*LOG TIME TO COMPLETE.
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Sunday, September 13, 2015

FRIDAY. AUGUST 11. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIRDYNE

3) W.O.D
15 ROUNDS OF:
10 CAL AIRDYNE ALL OUT EFFORT
REST 60 SEC BETWEEN EFFORTS.
*ALL OUT MEANS TRY AND GO SO HARD YOU BREAK THE FKN MACHINE. LOG TOTAL TIME TO COMPLETE. ALSO LOG FASTEST AND LONGEST TIME IN ANY GIVEN ROUND. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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