Comment

12.11 - 12.17

Thanks to everyone who came out to this year’s Christmas party. We had a great time celebrating with
some great people. And nice job tackling two very tough workouts this weekend. Let’s continue to close
the year out strong with some solid training!
***
Quote of the Week: “Dreams and dedication are a powerful combination.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3
Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep; gymnastics
focused cycle
Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open
Prep / Oly EMOTM cycling work
Monday
RP Nutrition Template = Light
Strength
Strict Press
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
*For Time*
21-15- 9
Sandbag Tosses Over the Shoulder
HSPUs
Abmat Sit-ups
Tuesday
RP Nutrition Template = Light
Conditioning
*For Time*

1500m Row
100 Double Unders
50 KB Swings (53/35)
100 Double Unders
1500m Row
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
3 Rounds for Time
10 Unbroken Front Squats from the Ground (athlete chooses the weight)
20 C2B Pullups
30 Hand Release Pushups
Two scores in this workout
1 – Front Squat Weight Used
2 – Total Workout Time
Thursday
RP Nutrition Template = Light
Oly Work
Every :90 for 7 rounds
1 Power Clean + 1 Hang Clean + 1 Jerk
Conditioning
21 Minutes Total Work
Min 1: 7 T2B
Min 2: 7 Box Jump Overs
Min 3: 1 Snatch building each set in a ladder. (Start at 60% of your 1 RM and add 5-10 pounds each set)

*Score is heaviest weight successfully snatched
Friday
Open Gym / Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
20 min AMRAP
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (115/75)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (135/95)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (165/110)
Sunday
RP Nutrition Template = Light
Strength
Deadlift
EMOTM for 10 mins
3 reps (pick a weight where you can do 10-12 unbroken when fresh)
Conditioning
CrossFit Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 T2B
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups

Comment

Comment

12.4 - 12.10

Nice work during another great week of training. We ever getting closer and closer to 2018 and the CrossFit Games Open season. Let’s finish the year strong and have some fun!

As a reminder, this year’s Christmas Party is on Dec. 8. Please get your money ($100pp) to a coach ASAP.

***
Quote of the Week:  “It is foolish to fear that which you cannot avoid.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep; gymnastics focused cycle

Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

For Time :
Run 100m
5 hang power clean and jerks (135/95)
5 hang squat cleans  and jerks
Run 200m
4 hang power clean and jerks
4 hang squat clean and jerks
Run 400m
3 hang power clean and jerks
3 hang squat clean and jerks
Run 200m
2 hang power clean and jerks
2 hang squat clean and jerks
Run 100m
1 hang power clean and jerk
1 hang squat clean and jerk 


Tuesday

RP Nutrition Template = Light

Strength

Split Jerk 6 x 2 @ 85% 1RM Strict Press

Conditioning

20 min AMRAP

20 Dumbbell Snatches (50/35)
20 Box Jumps (24/20)
20 Calorie Row
20 T2B

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

6 x 2 @ 85% of 1RM

Conditioning

7 Rounds for Time

3 Bar Muscle-Ups
5 HSPUs
7 Dumbbell or KB Hang Squat Cleans

Thursday

RP Nutrition Template = Light

Oly Work

Every :90 for 7 rounds

3 Touch-and-Go Squat Cleans

Conditioning

21 Minutes Total Work

Min 1: 7 Pullups
Min 2: 7 Burpee Box Jump Overs
Min 3:  1 Clean building each set in a ladder. (Start at 60% of your 1 RM and add 5-10 pounds each set)

*Score is heaviest weight successfully cleaned

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning


With a Running Clock

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Sunday

RP Nutrition Template = Light

Strength

Deadlift

6 x 2 @ 90% 1RM Deadlift


Conditioning

CrossFit Open Workout 17.3

Prior to 8:00, complete:

3 rounds of:

   6 chest-to-bar pull-ups

   6 squat snatches, 95 lb.

Then, 3 rounds of:

   7 chest-to-bar pull-ups

   5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

   8 chest-to-bar pull-ups

   4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

   9 chest-to-bar pull-ups

   3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

   10 chest-to-bar pull-ups

   2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:

   11 chest-to-bar pull-ups

   1 squat snatch 265 lb.

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

Comment

Comment

11.27 - 12.3

Congrats on getting through another week of training and for getting through our challenging “Turkey Chipper!” As we inch closer to the holidays, be kind to yourself, especially when it comes to nutrition. If you have a cheat meal, approach it in isolation. Instead of saying: “I’ll just wait until January 1 to get on track,” make a healthy decision with your very next meal and don’t be derailed. It’s ok to be a little more relaxed with nutrition around the holidays, just keep it in check.

As a reminder, this year’s Christmas Party is on Dec. 8. Please get your money ($100pp) to a coach ASAP.

***
Quote of the Week:  “Do sharks complain about Monday? No. They’re up early. Biting stuff. Chasing things. Being scary. Reminding everyone they’re a freaking shark. Do that. Be a shark.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep; gymnastics focused cycle

Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Push Jerk

5 x 3 @ 80% 1RM Strict Press

Conditioning

3 Rounds for Time

10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Tuesday

RP Nutrition Template = Light

Conditioning

15 Clean and Jerks (athlete selects the weight)
400 Meter Run
12 Clean and Jerks
400 Meter Run
9 Clean and Jerks
400 Meter Run

*For every break during the clean and jerks, run 200m

Two scores in this workout

1) Weight used for clean and jerks
2) Time to complete the workout


Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5 x 3 @ 80% of 1RM

Conditioning

12 min AMRAP

30 T2B
30 Bar Facing Burpees
30 OHS (75/55)

Thursday

RP Nutrition Template = Light

Oly Work

Every :90 for 7 rounds

3 Touch-and-Go Squat Snatches

Conditioning

“Strict Cindy on the Minute”

EMOTM for 20 minutes

5 Strict Pullups
10 Pushups
15 Airsquats

*Scale number of reps or movement to ensure you are finishing each round.

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

20 minute AMRAP

Teams of 2

600 Meter Run Together
60/45 Calorie Row or Bike (split as desired)
30 Power Cleans (split as desired)

 

Use the following weights for each round:
 

Round 1 – 95/65
Round 2 – 115/75
Round 3 – 135/95
Round 4 – 155/105
Round 5 (and beyond)– 185/125

 

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80% 1RM Deadlift

Conditioning

CrossFit Open Workout 12.5

7 min AMRAP

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Etc. until the 7 minutes is complete

Comment

Comment

11.20 - 11.26

Happy Thanksgiving week everyone! We are very thankful for all of you and for trusting us to coach you to your fittest selves. Happy Thanksgiving to you and your families. Enjoy the training week and our special Thanksgiving workout, the “Turkey Chipper!”

***
Quote of the Week: “When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living.” 

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycle

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep ; gymnastics focused cycle

Where you are going: Pre-open strength cycle (Nov / Dec/ Jan)/ gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Push Press

5 x 8 @ 70% 1RM Strict Press

Conditioning

5 Tabata Rounds with no rest between Tabata rounds

Tabata 1: Calorie Row
Tabata 2: Wall Balls
Tabata 3: KB Swings (53/35)
Tabata 4: Burpees
Tabata 5: Calorie Row


Tuesday

RP Nutrition Template = Light

Conditioning

10-9-8-7-6-5-4-3-2-1

Bodyweight Bench Press
Strict Pullups
200m run after each round

Wednesday

RP Nutrition Template = Light

Strength

Pause Back Squat

5 x 8 @ 65% of 1RM

Oly Work

Every :90 for 7 rounds

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Clean and Jerk

Conditioning

21-15-9

Burpee Box Jump Overs
T2B

*For Time*

Thursday

RP Nutrition Template = Light

Conditioning

Teams of 2

*45 minutes on a clock counting down*

Runs are completed together. All other work is split as desired. Scale appropriately. Try to arrive to class a few minutes early to stretch and warmup on your own as the WOD will begin promptly at 15 minutes after the hour. 

“2017 Turkey Chipper”

1 mile run
80 Pullups / Ring Rows
80 Pushups
80 Air Squats
800m run
60 KB Swings (53/35)
60 Abmat Situps
60 Wall Balls (20/14)
400m run
40 DUs (each)
40 Empty Bar Thrusters / Medicine Ball Thrusters / PVC Pipe Thrusters
40 Box Jump Overs / Box Step Overs (20 inches for all)
200m run
20 T2B / Knees to Elbow / Knees Up
20 Burpees
20 Ground to Overhead with a plate (25# for all)
100m run
10  Calorie Bike or Row
10  HSPU / Pike Pushup / Hand Release Pushup
10 Ring Muscle Ups / Jumping Muscle Ups / or 2 + 2 Push Pull Scale

*With 5 minutes remaining, EVERYONE in the class transitions to…

5 min AMRAP

Alternating Burpee Box Jump Overs

Two scores in this workout.

1) Time to complete the Turkey Chipper. If chipper is not completed, enter 40:00.

2) Total alternating burpee box jump overs completed 

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

13 minute AMRAP

50 Barbell-Facing Burpees
40 Power Snatches (75/55)
30 Calorie Row
20 HSPUs

 

Sunday

RP Nutrition Template = Light

Strength

Clean Grip Deadlift

5 x 8 @ 50% 1RM Deadlift

Conditioning

CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

14 overhead squats
14 chest-to-bar pull-ups

Following same pattern until you fail to complete both rounds.

 

 

Comment

Comment

11.13 - 11.19

Nice job through another challenging week of training and nice job working through our muscle up and pistol training! This week, we continue our fourth and final strength and gymnastics cycles before the 2018 CrossFit Open!
***
Quote of the Week: “Fear is only as deep as the mind.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep ; gymnastics focused cycle
Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work
 

Monday
RP Nutrition Template = Light

Strength
Strict Press
5 x 1 @ 90% 1RM

Conditioning
Every 4 minutes for 5 Rounds:
400 Meter Run, then
1 Round of
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Tuesday
RP Nutrition Template = Light
Conditioning

4 Rounds for Time

400m row
15 Plate Ground to Overhead (35/25)
15 Box Jump Overs (24/20)
15 HSPUs
 

Wednesday
RP Nutrition Template = Light

Strength
Back Squat
5 x 1 @ 90% of 1RM

Gymnastics Conditioning
Option A
8 Rounds (not for time, but transition immediately to dips following the row)
1:00 Light Row
6 Russian Dips
Option B
Alternating “On the Minute” x 10 (5 Rounds)
Even Minutes – 5 Slow Pullup Negatives from rings
Odd Minutes – 5 Slow Dip Negatives from rings
Skill Work (not for time)
OPTION A: 30 alternating pistols (Find the PERFECT scale with your coach)
OPTION B: 40 alternating pistols with a KB (Find the PERFECT scale with your coach)
OPTION C: 50 alternating pistols with a KB

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 for 7 rounds
1 Power Snatch + 1 OHS + 1 Hang Squat Snatch + 1 Full Squat Snatch

Conditioning

FRIDAY 

Open Gym / Rest Day
Saturday
RP Nutrition Template = Light

Conditioning

Partner Up
50 Pull-ups
400 meter run
21 Thrusters 95/65
800 meter run
21 Thrusters 95/65
400 meter run
50 Pull-ups
*Run together, split work as needed
 

Sunday
RP Nutrition Template = Light

Strength
Deadlift
5 x 3 @ 80% 1RM

Conditioning
10 min AMRAP
60 Bar-facing burpees
30 OHS (120/80)
10 Muscle-ups

Comment

Comment

11.6 - 11.12

Congratulations to everyone who completed this year’s NYC marathon! What an awesome accomplishment. Take some time to recover this week and ease back into training. And another job well done to our teams who qualified for WODAPALOOZA! We have a very strong and dedicated community. Thanks to everyone who came to the third Turkey Bowl game (with more to come.) It’s great to see all of our fitness in the gym pay off in multiple areas of life.

This week, we continue our fourth and final strength cycle before the 2018 CrossFit Open and begin a gymnastics focused cycle.

***
Quote of the Week:  “Be brave. Even if you’re not. Pretend to be.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep ; gymnastics focused cycle

Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 3 @ 80% 1RM

Conditioning

15 minute AMRAP

30 DUs
15 Power Cleans (115/80)
30 DUs
15 T2B

Tuesday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad!"

1 minute at each station for three rounds – total reps

Wall Balls
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches for everyone
Push-press 75/55
Row (Calories)
1 minute rest

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5 x 3 @ 80% of 1RM

Gymnastics Conditioning

Option A

8 Rounds (not for time, but transition immediately to rings following the row)

1:00 Light Row
3-8 Muscle Ups or Jumping Muscle Ups

Option B

Alternating “On the Minute” x 10 (5 Rounds)

Even Minutes – 5 Ring Rows or Pullups + 5 Ring Dips (work with a coach to find the right scales)
Odd Minutes – 20 second Ring Support Hold (rest for remainder of the minute)

Skill Work (not for time)

OPTION A: 30 alternating pistols (Find the PERFECT scale with your coach)
OPTION B: 50 alternating pistols (Find the PERFECT scale with your coach)
OPTION C: 70 alternating pistols

Thursday

RP Nutrition Template = Light

Strength, Part 1

AMRAP :20s – Clusters (115/75)

Rest :40s

AMRAP :40s – Clusters (135/95)

Rest 1:20

AMRAP 1:00 – Clusters (155/105)

Rest 1:20

AMRAP :40s – Clusters (135/95)

Rest :40s

AMRAP :20s – Clusters (115/75)

**Score is total reps**

Conditioning

Ascending Ladder for 7 minutes

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

12 Thrusters (95/65), 12 Barbell-Facing Burpees

(Continue to build by 3 reps on each move until the time expires)

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

10 min AMRAP

2000m row
50 Empty Bar Thrusters (45 for all – do NOT drop the empty bar)
30 pullups

Rest 3 mins

10 min AMRAP

10 min AMRAP

5 Pullups
10 Pushups
15 Air squats

Rest 3 mins

100 burpees

*Split movements however your team wants*

Sunday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80% 1RM

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

 50-ft. weighted walking lunge with DB or KB (50/35)

 16 toes-to-bars
 8 DB power cleans

Then, 2 rounds of:

 50-ft. weighted walking lunge

 16 bar muscle-ups
  8 DB power cleans

Use 50/35 dumbbells if possible. If using KBs use 1pd and .5pd. Both will count as Rx. If equipment is limited use 95/65 barbell for lunges and cleans

Comment

Comment

10.30 - 11.5

Happy Halloween week! Thanks to everyone who came out and/or supported our annual Barbells for Boobs event last weekend. Beyond seeing all the “Grace” PRs, it’s amazing to know we have a
dedicated, altruistic community behind us each and every day.

Thank you.

This week, we kick off our fourth and final strength cycle before the 2018 CrossFit Open!
***
Quote of the Week: “The reward for work well done is the opportunity to do more.”
A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3 Post-Open Strength Cycles
Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep
Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 5 @ 70% 1RM
Conditioning
*4 Rounds for Time*
15 Lateral Burpees over the Bar
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Tuesday
RP Nutrition Template = Light
Conditioning
400m run
100m farmers carry (70/53)
Then 3 rounds of

10 Power Snatches (75/55)
31 Double Unders
Then
400m run
100m farmers carry (70/53)
Then
3 Rounds of
10 Thrusters (75/55)
31 Double Unders
Then
400m run
100m farmers carry (70/53)
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
5 x 5 @ 70% of 1RM
Gymnastics Conditioning
5 Rounds for Time
12 T2B
6 Ring Muscle Ups
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 seconds for 6 rounds
3 Touch-and- Go Squat Snatches
Strength, Part 2

Every :90 seconds for 6 rounds
3 Touch-and- Go Squat Cleans
Conditioning
21-15- 9
Wall Balls
Pullups
Burpees
Friday
Open Gym / Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
7 Rounds for Time – (alternate movements)
7 HSPU
7 Power Cleans (135/95)
7 Box Jumps (30/24)
7 Deadlifts (135/95)
7 Push Press (135/95)
7 Pullups
70 Double Unders
Sunday
RP Nutrition Template = Light
Strength
Deadlift
5 x 5 @ 70% 1RM
Conditioning

Partner Up

5 Rounds for Time
22 Kettlebell swings (2pd / 1.5)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall Balls (20/14)

Comment

Comment

10.23 - 10.29

Nice job getting through another great week of training and tackling 20 rep back squats! Awesome work
getting through the 20 min AMRAP on Sunday. That one was spicy. This week, expect barbells, barbells
and more barbells! And, let’s have some fun when we tackle “Grace” on Friday for our annual “Barbells
for Boobs” event. Please visit our fundraising pages to donate and raise money for a great cause.
***
Quote of the Week: “Confidence comes from hours and days and weeks and years of constant work
and dedication.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 3rd Post-Open Strength Cycle
Where you are right now: Functional strength cycle; early stages of open prep
Where you are going: pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open
Prep / Oly EMOTM cycling work
Monday
RP Nutrition Template = Light
Strength
Strict Press
7 x 2 @ 5-10 pounds heavier than last week
Conditioning
9 min AMRAP
9 Burpee Box Jump Overs
9 Power Hang Snatch (75/55)
9 Thrusters (75/55)
Tuesday
RP Nutrition Template = Light
Conditioning
In 6 mins complete
10-8- 6-4- 2

Thrusters (115/75)
Burpees Over the Bar
V-UPs
Rest 2 mins
then
10-8- 6-4- 2
Thrusters (135/95)
Bar Facing Burpees
T2B
6 min cap
Two scores. Time for workout 1 and time for workout 2. Enter 6:00 as your score if you do not complete
the workout. Add total progress to WODify notes.
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
10-10- 10 at the same weight (or very near the weight) you used for the 20-rep set last week
Conditioning
20 min AMRAP
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Thursday
RP Nutrition Template = Light
Strength, Part 1
Every :90 seconds for 6 rounds

1 Clean + 1 Push Jerk + 1 Split Jerk
Strength, Part 2
Every :90 seconds for 6 rounds
1 Power Clean + 2 Front Squats + 1 Hang Squat Clean
Gymnastics Conditioning
50 Kipping HSPU for time – 8 minute cap
Friday
Barbells for Boobs
“Grace”
30 Clean and Jerks for Time
Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
20 mins on the clock counting down
400m run
10 Power Snatches (115/75)
400m run
8 Power Snatches (115/75)
400m run
6 Power Snatches (115/75)
400m run
4 Power Snatches (115/75)
400m run
2 Power Snatches (115/75)
400m run
Max Power Snatches in time remaining (115/75)
Run together. Split work as desired.
Sunday
RP Nutrition Template = Light

CrossFit Open Workout 14.3
8 min AMRAP
Males
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Females
8 min AMRAP
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Comment

Comment

10.16 - 10.22

PRs! PRs! PRs! Wow! It was AWESOME to see how many athletes PRd their deadlift after the latest strength cycle.  It goes to show how commitment, consistency, and hard work pays. During those 14 weeks we prepped to improve on single lift, but consider how much strength and confidence you gained along the way. Pretty cool stuff.

***
Quote of the Week:  “"Success usually comes to those who are too busy to be looking for it."

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 3rd Post-Open Strength Cycle

Where you are right now: Functional strength cycle; early stages of open prep  

Where you are going: pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 3 @ 5-10 pounds heavier than last week

Conditioning

12 min AMRAP

5 C2B Pullups
10 Box Jump Overs
15 HSPUs

Tuesday

RP Nutrition Template = Light

Conditioning

Partner Up (Split work as desired)

100 Calorie Row
100 Double Unders
100 Abmat Situps
100 HRPU
100 Abmat Situps
100 Double Unders
100 Calorie Row

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build up to a 20-rep set. Do not complete more than a single set at 20 reps.

Conditioning

21-15-9

Burpees
Strict Pullups
SDHP (75/55)

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 seconds for 6 rounds

1 Power Snatch + 2 OHS + 3 Hang Squat Snatch

Strength, Part 2

Every :90 seconds for 6 rounds

1 Power Clean + 2 Front Squats + 3 Hang Squat Cleans

Gymnastics Conditioning

100 strict ring dips for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

20 mins on the clock counting down

400m run
10 Clean & Jerks (135/95)
400m run
8 Clean & Jerks (135/95)
400m run
6 Clean & Jerks (135/95)
400m run
4 Clean & Jerks (135/95)
400m run
2 Clean & Jerks (135/95)
400m run
Max reps of clean and jerks in time remaining (increase weight by 20 pounds every 6 reps for males, 10 pounds every 6 reps for females)

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 11.5

5 Power cleans (145 / 100)
10 Toes to bar
15 Wall balls (20/14)

Comment

Comment

10.9 - 10.15

Are you rested up from the deload? Get ready for our 1RM DL test on Wednesday – closing out our 14-week strength cycle. Are you ready for some PRs!

***
Quote of the Week:  “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: Peak week of the strength cycle  

Where you are going: 4th strength cycle of the season / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

15 min AMRAP

12 Dumbbell or KB Step-Back Lunges
9 Dumbbell or KB Clean and Jerks
6 Strict C2B Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

60 Calorie Row or 35 Calorie Assault Bike
100 Double-Unders
800 Meter Sandbag Run
100 Double-Unders
60 Calorie Row or 35 Calorie Assault Bike

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Test your 1-rep max

Conditioning

“Diane”

21-15-9

Deadlift (225/155)
HSPU

*For Time*

10 minute cap – scale the weight to complete the workout in under the time cap. Spend your mental energy focusing on setting a PR in the DL today versus a PR in “Diane.”

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 minutes for 6 rounds

From the rack

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Squat Clean Thrusters

Gymnastics Conditioning

100 strict pullups for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

100 KB Swings (53/35)
80 Box Jump Overs (24/20)
60 Burpees
40 T2B (95/65)
20 Squat Clean Thrusters (95/65)
10 Ring Muscle Ups

 

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 12.2

In 10 minutes, complete:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Comment

Comment

10.2 - 10.8

Nice work, athletes! We battled some challenging workouts last week!
This week, we deload moderately from our strength work in preparation for next week, where we will be closing our 4-month deadlift cycle with 1 rep max test! Get ready!
***
Quote of the Week: “Before anything else, preparation is the key to success.”

A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 3 @ 50% of 1RM

Conditioning
Every 3 minutes for 4 rounds
15/12 Calorie Row
12 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/75)
*No rest between rounds. Score is total number of push presses

Tuesday
RP Nutrition Template = Light
Conditioning
For Time
800 Meter Run
then

5 Rounds
12 Chest to Bar Pull-Ups
9 Squat Snatches (75/55)
6 Strict Handstand Pushups
then
800 Meter Run

Wednesday
RP Nutrition Template = Light
Conditioning
3 Rounds for Time
500 Meter Row
12 Deadlifts (225/155)
15 Box Jumps (30/24)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
From the rack
2 Pause Split Jerks + 1 Split Jerk
*Pause in the bottom of the dip and in the initial catch

Strength, Part 2
Every 2 minutes for 6 rounds
1 Power Snatch + 1 OHS + 1 Squat Snatch

Gymnastics Conditioning
Accumulate 2:00 in an L sit hold. Each time you break, perform 10 abmat situps

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning

Partner Up
30 min AMRAP
100 Double Unders
80 Calorie Row
60 Empty Bar Thrusters
40 T2B
20 Burpee Box Jump Overs (30/24)
10 Bar Muscle Ups

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 15.3
14 min AMRAP
7 ring muscle-ups
50 Wall Balls
100 double-unders

Comment

Comment

9.25 - 10.1

Nothing gets us more excited than seeing 100 percent effort, when our athletes leave it all out on the floor during workouts. We saw a lot of that this week. Keep it up!

Congrats to everyone who took on the Tunnel to Towers run this weekend, and a belated congratulations to everyone with competed at (and podiumed at!) Flex on the Beach! We have an awesome community of athletes.  

As the summer heat continues, let’s make sure to stay hydrated and make sure we are recovering well between workouts.

This week, we continue working toward our peak week for strength and push forward with our challenging conditioning series. Be sure to get in some good recovery work following our workouts. Recovery is critical to our long-term success

***
Quote of the Week:  “The mind is everything. What you think you become.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

8 minute AMRAP

10 Toes to Bar
30 Double-Unders

Rest 4:00

8 minute AMRAP

Wallballs (20/14)*

*For every break on the wallballs, complete 15 abmat sit-ups.

Tuesday

RP Nutrition Template = Light

Conditioning

In a 4 minute window

3 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

2 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/75)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

1 Round

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row

*Score is total calories rowed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

3 x 1 x 95%

Conditioning

21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every 2 minutes for 6 rounds

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Clean Grip Deadlifts + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

Gymnastics Conditioning

15 Strict Pullups
Rest 1 min
12 Strict Pullups
Rest :45
9 Strict Pullups
Rest :30
6 Strict Pullups
Rest :15
3 Strict Pullups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

800 meter run together
100 OHS (45/35)
800 meter run together
100 Thrusters (45/35)
800m run together
100 Front Squats (45/35)

*30 minute cap*

Sunday

RP Nutrition Template = Light

 

CrossFit Open Workout 11.1

10 min AMRAP

30 Double-unders
15 Power snatches (75/55)

Comment

Comment

9.18 - 9.24

Nice job getting through another week of training, team! We are now one week closer to finishing our 4-month deadlift cycle. We are excited to see some big numbers go up in just a few short weeks from now!
This week, we continue working toward our peak week for strength and push forward with our
challenging conditioning series. Be sure to get in some good recovery work following our workouts.  Recovery is critical to our long-term success
***
Quote of the Week: “If not now, when?”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Bench Press
Superset
Bent over barbell row
5 x 8-12 of each movement (10 seconds rest between movements. 2-3 minutes rest between sets)
Conditioning
10-9- 8-7- 6-5- 4-3- 2-1
Wall Balls
Box Jumps
T2B

Tuesday
RP Nutrition Template = Light
Conditioning

Partner Up
10 Rounds for Time
200m run
10 Pullups
10 Pushups
10 GHD Situps / VUps / Tuck Crunches
4 Bear Complexes (115/75)
Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Behind the Neck Jerk
Run together. Split other work as needed.

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x3@ 90% of 1RM
Conditioning
10 minute AMRAP
10 Calorie Row
10 Burpee Box Jump Overs
10 Thrusters (95/65)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
3 Strict Press + 2 Push Press + 1 Push Jerk
Strength, Part 2
Every 2 minutes for 6 rounds
3 Snatch Grip Deadlifts + 2 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
Gymnastics Conditioning

15 Strict Bar or Ring Dips
Rest 1 min
12 Strict Bar or Ring Dips
Rest :45
9 Strict Bar or Ring Dips
Rest :30
6 Strict Bar or Ring Dips
Rest :15
3 Strict Bar or Ring Dips

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
“Sexy 60”
Teams of 3
600m run
60 KB Swings
60 Wall Balls
60 Pullups / Ring Rows
60 Box Jump Overs
60 Double Unders or Single Unders (each)
60 Jumping Air Squats
60 Pushups
60 Calorie Row
60 Plate to Overhead (35/25)
60 Burpees
600m run
Run Together. Split other work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 16.4 / 17.4
13 min AMRAP
55 Deadlifts (select a weight you can do 15-20 unbroken reps when fresh)
55 Wall balls (20/14)55 Calorie row
55 HSPUs

Comment

Comment

9.11 - 9.17

This week, we’d like to take the opportunity to thank everyone in the Unbeaten and BRCF families who
dedicate their lives to keeping our communities safe. We honor your commitment and thank you for
your selfless pledge to make all of our lives better. We also remember everyone who made the ultimate
sacrifice 16 years ago.
***
Quote of the Week: “You will never do anything in this world without courage.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training

Monday
RP Nutrition Template = Light
Conditioning
"Capt. Timothy Stackpole"
*For Time*
5 Rounds
9 Clean and Jerks (115/75)
11 C2B Pullups
Then
Run 2001 meters
103 KB Swings (53/35)

Tuesday
RP Nutrition Template = Light
Strength
Close Grip Bench Press
5x5 with :90 rest between sets
Conditioning

9 Minute AMRAP
9 T2B
9 Burpees
9 T2B
9 Box Jumps (24/20)

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x5 @ 85%
Conditioning
5 Minute AMRAP
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Thursday
RP Nutrition Template = Light
Strength, Part 1
Push Press from Rack
5 x 3 @ 70% of estimated 1RM

Strength, Part 2
EMOTM for 8 mins
2 Hang Power Cleans + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
Gymnastics Conditioning
15 Strict HSPUs
Rest 1 min
12 Strict HSPUs
Rest :45
9 Strict HSPUs
Rest :30
6 Strict HSPUs
Rest :15
3 Strict HSPUs

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
600m run
100 pullups
600m run
100 pushups
600m run
100 situps
600m run
100 air squats
Run together. Split work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 17.5
10 Rounds for Time

9 thrusters (95/65)
35 double-unders

Comment

Comment

9.4 - 9.10

Congratulations on another awesome week of training. Thank you to everyone who participated in, and contributed to, our “Helen for Houston” event. To date, we’ve raised more than $1,000! The power of community in action!
This week, we take a brief deload from our deadlift cycle and are only a few weeks away from going fora 1RM personal best!
***
Quote of the Week: “We cannot seek achievement for ourselves and forget about progress and
prosperity for our community.”
A Look inside the program
 

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
 

Where you are right now: 3rd Post-Open Strength Cycle
 

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
 

Monday
RP Nutrition Template = Light
Partner Up
*For Time*
1200m Run
64 KB Swings
36 Pull-Ups
800m Run
42 KB Swings
24 Pull-Ups
400m Run
21 KB Swings
12 Pull-Ups
 

Tuesday
RP Nutrition Template = Light
Strength
Bench Press
10x3 with :90 rest between sets

Conditioning
800m run
30 / 21 calorie row
25 burpees
20 clean and jerks (115/75)
 

Wednesday
RP Nutrition Template = Light
Strength
Deadlift Accessory Work
Single Leg KB Deadlifts
6 sets of 8 reps per leg (AHAP)

Conditioning
Every 3 minutes for 7 rounds
(Rest 1 minute as a class between rounds)
400 Meter Run
12 Toes to Bar
Max Rep Alternating DB or KB Snatch
*Score is total number of snatches completed
 

Thursday
RP Nutrition Template = Light
Strength, Part 1
Overhead Squat (use the same weight for all 5 sets)
5x3 reps
Strength, Part 2
Split Jerk from Rack (use the same weight as used for OHS)
5x3 reps
Gymnastics Conditioning

10 legless rope climbs (not for time)
 

Friday
Open Gym or Rest Day
 

Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
20 min AMRAP
30 Box Jump Overs (24/20)
20 Shoulder to Overhead (95/65)
30 Pull-ups
*Split work as needed
 

Sunday
RP Nutrition Template = Light
CrossFit Open 13.3
12 minute AMRAP
150 Wall balls
90 Double-unders
30 Muscle-ups

Comment

Comment

8.28 - 9.3

Now that was a challenging week of training, capped off by two awesome partner workouts! Let’s keep
the intensity and focus high this week as we get into another block of training and finish with another
duo of partner WODs.
***
Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at
Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.
The class is growing by the week!
Quote of the Week: “Change your thoughts and you change the world.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
Monday
RP Nutrition Template = Light
Strength
Pause Bench Press
5x5
Conditioning, Part 1
2 sets not for time
12 Dumbbell / KB Box Step-Ups (6 each side)
12 Sumo Deadlift High Pulls
15 GHD Sit-Ups / V-Ups / Tuck Crunches or 25 ABSU
16 1-Arm DB or KB Rows on Bench
Conditioning, Part 2
10 min AMRAP
100m run
10 WBs

Tuesday
RP Nutrition Template = Light
Conditioning
18 minute cap
800m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
600m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
400m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
**BONUS**
If completed in under the 18 min cap complete max burpee box jump overs in remaining time.
Wednesday
RP Nutrition Template = Light
Strength
Deadlift
4 x 1 x 90%
Conditioning
50 Double Unders
50 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
40 Double Unders
40 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
30 Double Unders
30 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
20 Double Unders

20 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
10 Double Unders
10 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
Thursday
RP Nutrition Template = Light
Barbell Conditioning
EMOTM for 8 mins
UNBROKEN: 3 Power Snatches + 2 OHS + 1 Hang Squat Snatch
Strength “Part 2”
Sandbag Over the Bar
Set up a barbell on the rig, tied up with bands. Bar should be at about eye level. Lift the sandbag with
proper form and dump it over the bar. Go to the other side and repeat
5 sets of 8 reps (AHAP)
:60 rest between sets
Gymnastics Conditioning
3 Giant Sets of:
6, 4 or 2 Strict HSPUs
6, 4 or 2 Kipping HSPUs
12, 8 or 6 Shoulder Taps
Rest as needed between sets. The goal is to complete the entire giant-set without coming off the wall
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Teams of 2
400 Meter Run, 60 Wallballs (20/14)
400 Meter Run, 40 Deadlifts (135/95)

400 Meter Run, 20 Box Jumps (30/24)
400 Meter Run, 40 Deadlifts (135/95)
400 Meter Run, 60 Wallballs (20/14)
Runs are together – split other work as needed
Sunday
RP Nutrition Template = Light
Teams of 2
0:00-5:00
Run 400m together
AMRAP
10 Plate to Overhead
10 Burpees to the Plate
5:00-6:00 rest
6:00-11:00
Run 400m together
AMRAP
10 Toes to Rings
10 Ring Dips (get into ring dip via a muscle up)
11:00-12:00 rest
12:00-17:00
Run 400m together
AMRAP
10 Strict Pullups
10 Empty bar thrusters
17:00-18:00 rest
18:00-23:00
Run 400m together
AMRAP
10 Calorie Bike or Row
10 Over the Shoulder Sandbag Tosses
23:00-24:00 rest
24:00-29:00
Run 400m together
AMRAP
10 Wall Tosses to Each Other (2 for 1)
10 Jumping Lunges each (2 for 1)
29:00-30:00 rest
30:00-35:00
Run 400m together
AMRAP

10 Empty Bar OHS
10 Burpees Over the Bar

Comment

Comment

8.21 - 8.27

Nice work working during our latest week of training. We tackled some challenging metcons! We continue with some fire breathing metcons this week and continue our deadlift cycle! In 8 weeks, we will be re-testing a 1RM deadlift.(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!


Quote of the Week:  “Nothing great in the world has ever been accomplished without passion.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Competition-Style Bench Press

6 x 1

(Use USAPL competition standards. There should be a distinct pause at the bottom of the movement and full lockout at the top. Have your spotter call “lift” at the bottom of the movement.)

Conditioning

3 Rounds for Time

10 Chest to Bar Pull-ups
10 Unbroken Back Squats from the floor (athlete selects weight)
10 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light



Conditioning

20 minute AMRAP

30 Box Jump Overs
20 Shoulder to Overhead (95/65)
30 KB Swings (1.5/1pd)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 3 x 85%

Tabata Conditioning*

Sit-ups (4 x :20 seconds of work followed by :10 seconds of rest)
Deadlifts (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

Rest 2 minutes as a class

T2B (4 x :20 seconds of work followed by :10 seconds of rest)
Hang Cleans (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

*Work ends up being a total of 2 full rounds of Tabatas

Score is total number of situps, deadlifts and T2B

Thursday

RP Nutrition Template = Light

Barbell Conditioning

EMOTM for 8 mins

UNBROKEN: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Strength “Part 2”

Sandbag Front Squats

5x8 (AHAP) with :60 rest between sets

Gymnastics Conditioning

3 Giant Sets of:

6, 4 or 2 Strict Pullups
6, 4 or 2 Kipping Pull-ups
6, 4 or 2 Bar Muscle-Ups

Rest as needed between sets. The goal is to complete the entire giant-set without coming off the bar. Pick the 6, 4 or 2 track from the start and stick with it for all sets.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Teams of 2

1 mile run together
100 air Squats (split)
6 Muscle Ups (split)
800m run together
80 air squats (split)
10 muscle Ups (split)
600m run together (together)
60 air squats (split)
16 muscle Ups (split)
400m run together (together)
40 air squats (split)
20 muscle Ups (split)

Sunday

RP Nutrition Template = Light

Teams of 3

800M Sandbag Run
90 Thrusters (75/55)
600M Sandbag Run
75 Power Snatches (95/65)
400M Sandbag Run
66 Power Clean and Jerks (115/75)
200M Sandbag Run

 

Comment

Comment

8.14 - 8.20

As the weather continues to heat up, so does our training! We are now in week 9 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

10 x 3 with :60 rest between sets

Conditioning

3 Rounds for Time

400 Meter Row / Bike / Run
12 Hang Cleans (135/95)
21 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/75) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

*Score is Total Number of Reps Completed*

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 5@80%

Conditioning

For Time:

15-10-5

Kettlebell Swings (70/53)
Toes to Bar

600 Meter Sandbag Run (AHAP)

5-10-15

Kettlebell Swings (70/53)
Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

5 sets of Max Strict HSPU with 2 minutes rest between sets

Strength “Part 2”

Sandbag Overhead Squat

5x10 (AHAP)

Gymnastics Conditioning

Accumulate 3 minutes in an L sit hold (12 min class cap)

Then

EMOTM for 5 min

4 ring muscle ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

1 mile run together
100 Pullups (split)
800 meter run together
200 Pushups (split)
600 meter run together
300 Air squats (split)
400 meter run together

Sunday

RP Nutrition Template = Light

Partner Up

10 Bar Muscle Ups (split)
15 Deadlifts (315/225) (split)
25 Burpee Box Jump Overs (split)
40 Double Unders (each)
100 Wall Balls (split) – anytime the ball touches the ground, run 100 meters
40 Double Unders (each)
25 Burpee Box Jump Overs (split)
15 Deadlift (315/225) (split)
10 Bar Muscle Ups (split)

Comment

Comment

8.7 - 8.13

Nice job during our most recent week of training and congrats to everyone who competed in the
Unbeaten Masters competition. We are now in week 8 of our 17 week deadlift cycle! (Remember, with
our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4
months – follow the rep schemes as prescribed.)
Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at
Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.
The class is growing by the week!
This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.
***
Quote of the Week: “Even though you're growing up, you should never stop having fun.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
Monday
RP Nutrition Template = Light
Strength
Bench Press
5x5
Conditioning
3 Rounds for Time
10 Front Squats (155/105)
20 Chest to Bar Pull-Ups
50 Double Unders
*For Time*
Tuesday
RP Nutrition Template = Light
Conditioning
4 Rounds for Time

500 Meter Row
20 Alternating Jumping Lunges
400 Meter Run
Rest 3 minutes between rounds
Wednesday
RP Nutrition Template = Light
Strength
Single Leg Cross Body Dumbbell RDL
https://www.youtube.com/watch?v=UJLe7BOpEIQ
5x10 (5 each leg per set)
Conditioning
3 Rounds for Time
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Thursday
RP Nutrition Template = Light
Strength
Single Arm KB or DB Strict Press
5x16 (8 each arm)
Strength “Part 2”
Sandbag Over the Shoulder Tosses
5x10 (AHAP)
1 minute rest between sets
Gymnastics Conditioning
Complete the complex below Using Either 7, 5 or 3 reps per movement. Goal is to remain unbroken and
stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per
movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail
to do so, drop down to the 3 track for the next round.

5 Rounds of
7, 5 or 3 T2B
7, 5 or 3 Knees to Elbows
7, 5 or 3 T2B
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Part 1
“Isabel”
30 Snatches (135/95)
*For Time*
Part 2
Partner Up
Teams of 3
10k Row
Athletes change every 250m
Sunday
RP Nutrition Template = Light
Conditioning
Barbell Conditioning
Every 2 mins for 7 rounds
2 Power Snatch + 2 OHS + 2 Squat Snatch
Partner Up
20 min AMRAP
Partner A: 200m Bear Hug Sandbag Carry (AHAP)
Partner B: 15 GHD Situps / V-Ups / Tuck Crunch / Ab Mat Situps

Switch when Partner A returns from the sandbag carry

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7.31 - 8.6

Welcome to August, where NFL training camps are back in full swing and we continue our push toward getting stronger, faster and tougher!

Nice job kicking butt during our awesome training week. It’s great to see the progress you are making during our latest training cycle, especially in the deadlift. Keep it up! We are now in week 7 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This Friday is the Masters 40+ competition at Unbeaten. If you are 40+, sign up and compete. If not, come on down and cheer on our athletes! Great prizes are available via our sponsors!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “Which do you prefer? The pain of discipline or the pain of regret.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Close Grip Bench Press

3x8

Conditioning

Ascending Ladder for 10 minutes:

Min 1: 1 Power Clean (135/95) - 20 DU

Min 2: 2 Power Cleans (135/95) - 20 DU

Min 3: 3 Power Cleans (135/195) - 20 DU

 

Add 1 Power Clean per round – Keep 20 DU or SU per round

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test =  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 @ 85%

Conditioning

4 Rounds for Time

400m Run
15 Power Snatches (75/55)

Thursday

RP Nutrition Template = Light

Strength

Seated Z-Press

5x5

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

8 x 4 AHAP (Rest :60 between sets)

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

Complete the complex below Using Either 5, 3 or 1 reps per movement. Goal is to remain unbroken and stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail to do so, drop down to the 3 track for the next round.

5 Rounds of

5, 3 or 1 Strict C2B

5, 3 or 1 Kipping C2B

5, 3 or 1 Bar Muscle Up

Friday

Open Gym or Rest Day

**Masters Competition at Unbeaten**

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Conditioning

Partner Up

12 min AMRAP

21-15-9

Deadlifts (155/105)
Handstand Push-ups

Athlete 1 completes 21 deadlifts, then athlete 2 complete 21 deadlifts. Then athlete 1 completes 21 HSPUs, then athlete 2, etc. Continue following the rep scheme until the 12 mins are complete.

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

Teams of 2

30 minute AMRAP

Partner 1

8 Thrusters (115/75)
2 legless rope climbs or 4 rope climbs (both are Rx)
10 Box Jump Overs (24/20)

Partner 2

200 meter run carrying a sandbag or med ball (AHAP)

Partner 1 begins the AMRAP while partner 2 runs with the sandbag.

When partner 2 returns from the run, switch. Partner 2 picks up right where partner 1 left off in the AMRAP

Score is total reps completed as a team in the AMRAP


 

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