Thursday 5.29.14

1. Rest

Wednesday 5.28.14

1. Amrap in 20

Row 500/350m (girls)

Max Push Press 185/115

and since none of us did it yesterday

2.  Clean Complex
A.  Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B.  5×1 Squat Clean, with the same weight you were able to get above

Tuesday 5.27.14

Awww shit, here it comes

1. For Time100 Double Unders, followed by:
3 RFT:
15 Deads, 225/155
21 GHDSU
Followed by:  100 Double Unders
**
2.  Clean Complex
A.  Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B.  5×1 Squat Clean, with the same weight you were able to get above

3. Shoulder Press

3x8

Sunday 2.16.14

Superfast has moved to an undisclosed location for our paying members and coaches for the remainder of the open season. You may request/purchase access at crossfitbreauxbridge@gmail.com if you have been seeing results from this programming and do not wish to stop, or if you just want to see how real ballers train. Planning to be back online after we have dominated.

Saturday 2.15.14

Train Like It's the Open

In the WoD's I coach you guys to turn the fuck up as you approach the end. Well this whole training season has been one big ass WoD and guess where we are.....

1. Three sets of:

Row 500 Meters @ 85-90%
Rest 2 minutes

2. Rowing "Double Pyramid Helen" from 2010 Games

For time:
Row 2000 Meters
63 Kettlebell Swings 53/35
36 Pull-Ups
Row 1000 Meters
48 Kettlebell Swings
24 Pull-Ups
Row 500 Meters
21 Kettlebell Swings
12 Pull-Ups

Some Scores to beat

Friday 2.14.14

Hope you ain't backin off right now!!!

1. AMRAP in 4
185lb. Hang Squat Clean x 5 reps
Burpees x 5 reps

rest exactly 3 minutes then:

2. AMRAP in 6

155lb. Overhead Squat x 4 reps
Ring Dips from Muscle-Ups Station x 12 reps

(take the OHS weight from the floor)

rest exactly 3 minutes then:

3. Row 

Max Calories in 8 minutes.

Wednesday 2.12.14

Bear Face. On.

1. Perform the following three events against a running clock:
Fran
21 -15 – 9 of:
Thrusters (95 lbs)
Chest-to-Bar Pull-Ups

When the clock reaches 8:00…

Five rounds for time of:
5 Deadlifts (365lbs)
10 Burpees box Jump Overs (24")

When the clock reaches 16:00…

For time:
30 squat Clean & Jerk (155lbslbs)

Tuesday 2.11.14

Train Like It's the Open

1. Build to a heavy-ish Clean & Jerk in 6-8 attempts.

2. AMRAP in 6

(155lb.) Hang Power Clean x 3 reps
(155lb.) Front Squat x 6 reps
Handstand Push-Ups x 9 reps

rest exactly 4 minutes then:

3. AMRAP in 6
10 Toes to Bar
15 Hand-Release Push-Ups
20 Wallball Shots (30lb.)

rest exactly 4 minutes then:

4. AMRAP in 6

30 Double-Unders
20 Air Squats

Monday 2.10.14

Here We Go Baby

Balls to the Wall

Turn Up

1. Build to a heavy-ish Snatch in 6-8 attempts.

2. EMOM for 12

Snatch with 3 second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

3. Four sets of:

Back Squat x 2-3 reps
Rest 4 minutes

4. Three sets for max calories:

Airdyne 3 minutes
Rest 5 minutes

Saturday 2.8.14

                               Train Like It's the Open


1. Three sets not for time, of:
15' Rope Climb x 3 ascents
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters

2. At 3,2,1,GO perform the following:

For time:
95 lb Thrusters x 25 reps
8 Muscle-Ups
95 lb Thrusters x 20 reps
6 Muscle-Ups
95 lb Thrusters x 15 reps
4 Muscle-Ups
95 lb Thrusters x 10 reps
2 Muscle-Ups

At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
95 lb Hang Power Snatch x 20 reps
Chest-to-Bar Pull-Ups x 20 reps

At 20:00 minutes on the running clock, perform the following:

Three rounds for time of:
95 lb Push Press x 20 reps
95 lb Barbell Walking Lunges x 20 reps
(barbell can be back racked)