7.21.18

Performance

Metcon (AMRAP - Rounds and Reps)

"Kev"
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315/225 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. farmer carry each, 155/105# hand

Fitness

Metcon (AMRAP - Rounds and Reps)

"Scaled Kev"
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 225/155 lb., each
9 bar-facing burpees, synchronized
9 CTB Pull Ups, each
55-ft. farmer carry each, 105/70# hand

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Ryan Thompson
7.20.18

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

Metcon (AMRAP - Rounds and Reps)

Scaled
15 Box jumps or step-ups, 20" box
95/55 pound Push press, 12 reps
9 Toes-to-bar

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Ryan Thompson
7.18.18

Strength

Front Squat (Every 3 min x 6 sets (18 min))

Sets 1-3: 6- 8 reps
Sets 4-5: 4-6 reps
Set 6: 2-4 reps

Metcon (No Measure)

Performance
4 sets NFT
20 GHD Hip Extensions
20 GHD Sit Ups
20/17 cal AB

Metcon (No Measure)

Fitness
4 sets NFT
10-20 GHD Hip Extensions
10-20 GHD Sit Ups
12/9 cal AB

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Ryan Thompson
7.17.18

Performance

Metcon (Time)

FT
100-80-60-40-20
Double Unders
10-10-10-10-10
Burpee Pull Ups CTB Rx+

Fitness

Metcon (Time)

50-40-30-20-10
Double Unders
10-10-10-10-10
Burpee Pull Ups

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Ryan Thompson
7.16.18

Strength

Hang Clean 

Performance

Metcon (Time)

FT
21, 18, 15, 12, 9, 6, 3 UB Wall Ball 30/20# 10ft target for all

Fitness

Metcon (Time)

FT
18, 15, 12, 9, 6, 3 UB Wall Ball
20/14 10/9ft target

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Ryan Thompson
7.14.18

Performance

Metcon (Time)

Performance
10-1
Front Squat from floor 185/125
HSPU Strict Rx+; Kipping Rx

Fitness

Metcon (Time)

Fitness
10-1
Front Squat from floor 155/105 Rx+; 115/75 Rx
20-18-16-14-12-10-8-6-4-2
Push Ups

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Ryan Thompson
7.13.18

Performance

Metcon (Time)

FT
1 mile AB
30 Pull Ups CTB Rx+
.7 mile AB
30 T2B
.5 mile AB
30 Pull Ups
.3 mile AB
30 GHD Sit UpsIf you do not have CTB then perform for just the volume of 60 total.  If you do not have 60 total then scale for volume not movement

Fitness

Metcon (Time)

FT
1 mile AB
20 Pull Ups
.7 mile AB
20 T2B
.5 mile AB
20 Ring  Rows
.3 mile AB
20 AB Mat Sit Ups

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Ryan Thompson
7.12.18

Performance

Metcon (AMRAP - Reps)

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches 155/105 Rx+; 135/95 Rx

Rest 2 minutes between rounds.score is power snatches performed

Fitness

Metcon (AMRAP - Reps)

10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches 135/95;  75/55

Rest 2 minutes between rounds.score is power snatches performed

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Ryan Thompson
7.11.18

Performance

Metcon (Time)

8 sets FT
Row 250m
Run 200m
Row 250m
Rest 1 minFinish time minus 7 min

Fitness

Metcon (Time)

6 sets FT
Row 250m
Run 200m
Row 250m
Rest 1 minFinish time minus 5 min

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Ryan Thompson
7.10.18

Strength

Press + Push Press + Jerk (1 Strict Press + 2 Push Press + 3 Jerk )

Jerk is preferred to be split but can be power if needed

Every 3 minutes, for 15 minutes (5 sets):
1 Strict Press + 2 Push Press + 3 Power Jerk
Build over the course of the 5 sets to today’s heavy complex.

Performance

Metcon (AMRAP - Rounds and Reps)

E90 x 10 sets
10/7 cal Ski
5/5 One Arm Db Hang Clean and Jerk 50/35

Fitness

Metcon (AMRAP - Rounds and Reps)

E90 x 10 sets
10/7 cal Ski
5/5 One Arm Db Hang Clean and Jerk 35/20

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Ryan Thompson
7.9.18

Performance

Metcon (AMRAP - Rounds and Reps)

20 min ARMAP
2 Muscle Ups
4 Box Jump Overs 30/24"
6 Deadlifts 225/155

Fitness

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
6 Pull Ups CTB Rx+;
4 Box Jump Overs 24/20"
6 Deadlifts 185/125 Rx+; 155/105 Rx

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Ryan Thompson
7.7.18

Performance

Metcon (AMRAP - Rounds and Reps)

EMOM 30
Min 1-7 Bar Facing Burpees
Min 2-10 Thrusters 95/65
Min 3-45 Double Unders
Min 4-12/9 cal AB
Min 5-Res

Fitness

Metcon (AMRAP - Rounds and Reps)

EMOM 30
Min 1-5 Bar Facing Burpees
Min 2-7 Thrusters 75/55
Min 3-50 Single Unders or 25 Double Unders
Min 4-10/7 cal AB
Min 5-Rest

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Ryan Thompson
7.6.18

Performance

Metcon (Time)

5 RFT
20 GHD Sit Ups
3 LLRC Rx+ 3 RC Rx

Fitness

Metcon (Time)

5 RFT
10 GHD Sit Ups Rx+ 20 Ab Mat Sit Ups Rx
3 RC Rx+ 3 RC Rx

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Ryan Thompson
7.5.18

Strength

Bench Press (Every 2 minutes, for 16 minutes (8 sets))

*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

Performance

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP
25 cal row
15 Kb PP 70/53
20 cal Bike
15 Ring Dips

Fitness

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP
20 cal row
10 Db PP 50/35 Rx+, 35/20 Rx
15 cal Bike
10 Dips

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Ryan Thompson
7.4.18

Morrison (Time)

50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

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Ryan Thompson
7.3.18

Performance

Metcon (Time)

4 RFT
Row 500m
Run 400m
30m HSWalk (60ft)

Fitness

Metcon (Time)

4 RFT
Row 500m
Run 400m
3 HS Wall Runs

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Ryan Thompson
7.2.18

Strength

Back Squat (Build to a heavy single)

Every 3 min for 21 min

Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 95+%

Performance

Metcon (Time)

5 RFT
3 Wt Pull Ups 50/35
5 Strict Pull Ups
7 Kipping Pull Ups
18 Alternating Db Snatch 50/35

Fitness

Metcon (Time)

3-5 Rds FT
1 Wt Pull Ups 35/20
3 Strict Pull Ups
5 Kipping Pull Ups
9/9 Db Snatch 35/20

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Ryan Thompson
6.30.18

Performance

Glen (Time)

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

To learn more about Glen click here

Fitness

Metcon (Time)

Partner Glen
For time:
30 Clean and Jerks 135/95
800m Run together
10 Rope Climbs
800m Run together
100 Burpees

All repetitions  can be partitioned as needed between partners

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Ryan Thompson
6.28.18

Strength

Power Clean (In 15 min work to a Heavy Single)

Performance and Fitness

Metcon (10 Rounds for weight)

Every 90 seconds by 10 sets (13 min)
6 Power Cleans 40-50% of above
9/7 cal on AB

bulding in load.

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Ryan Thompson