DAILY WHITEBOARD: 2013

DECEMBER 16, 2013

21-15-9

95# thruster

pull up

DECEMBER 14, 2013

3RFT
hspu x 8
burpees x 10
95# ohs x 12
then
find 1RM power clean within 12mins

DECEMBER 13, 2013

double unders x 200

sit ups x 100

double unders x 100

sit ups x 50

double unders x 50

sit ups x 25

---

1000m row for time

DECEMBER 12, 2013

amrap in 25mins:

400m run w/ med ball

20# med ball cleans x 25

20# med ball push press @ 10' target x 25

DECEMBER 9, 2013

"HELEN"

400m run

1.5pood kettlebell swing x 21

pull ups x 12

DECEMBER 7, 2013

800m run

push up x 100

sit up x 200

800m run

-20# vest optional

-partition the push ups & sit ups in any order/fashion

DECEMBER 6, 2013

amrap back squat @ 60%
-complete 25+ reps, move onto 70%
amrap back squat @ 70%
-complete 10+ reps, move onto 80%

amrap back squat @ 80%
*if you get less than 24 reps @ 60%, then stay at 60% for the rest of the two amrap sets
*rest precisely 5mins between amrap sets.

DECEMBER 5, 2013

"ELIZABETH"
21-15-9
135# cleans
ring dip
---
95# push press x 75

DECEMBER 4, 2013

DECEMBER 3, 2013

amrap in 20mins:

3K row

155# snatch x 5

135# snatch x 10

115# snatch x 15

95# snatch x 20

75# snatch x 25

DECEMBER 2, 2013

NOVEMBER 30, 2013

NOVEMBER 29, 2013

NOVEMBER 27, 2013

NOVEMBER 20, 2013

NOVEMBER 19, 2013

NOVEMBER 18, 2013

NOVEMBER 16, 2013

NOVEMBER 15, 2013

NOVEMBER 14, 2013

front squat

3-2-2-1-1-1

emom for 5mins:

rope climb x 1

burpee x 12

NOVEMBER 13, 2013

NOVEMBER 12, 2013

NOVEMBER 5, 2013

"CINDY"

amrap in 20mins:

pull up x 5

push up x 10

air squat x 15

JUNE 7, 2013

Advanced

Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 45# F - 35#

then:

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Anchored Sit Ups

Intermediate:

Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 45# F - 35#

then:

For Time:

40-30-20-10-5

Double Unders

50-40-30-20-10

Anchored Sit Ups

Beginner

Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 35# F - 15#

then:

For Time:

100-80-60-40-20

Single Unders

50-40-30-20-10

Anchored Sit Ups

JUNE 6, 2013

All Levels

3 Rounds for Time:

400m Run

15 Air Squat

15 "Dirty South" Box Jumps 24/20

15 Air Squat

JUNE 5, 2013

Advanced

3 Rounds

12 Intervals of

:40 work/:20 rest

Perform Max Reps of

HSPU

KBS 2/1.5p

HR Push Ups

C2B Pull Ups

Score looks like:

HSPU - 20,10,5

KBS - 20,10,5

Beginner/Intermediate:

3 Rounds

12 Intervals of

:40 work/:20 rest

Perform Max Reps of

HSPU on box

KBS 1.5/1p

HR Push Ups

Kipping Pull Ups

Score looks like:

HSPU - 20,10,5

KBS - 20,10,5

Firebreather

Clean & Jerk

EMOM for 9 mins:

1+1 @75%

JUNE 4, 2013

All Levels

Snatch

EMOM for 9mins:

1 Snatch @75%

then

2x8 Barbell Step Ups

Alternate legs each rep.

Use a box that places your raised quad at parallel.

JUNE 3, 2013

Advanced

For Time:

21-18-15-12-9-6-3

Plate G2O 45/35

Perform 5 burpee's & 30 Double Under btw each set.

Beginner/Intermediate:

For Time:

21-18-15-12-9-6-3

Plate G2O 45/35

Perform 5 burpee's & 90 singles btw each set

MAY 31, 2013

Advanced

4 RFT:

2 Rope Climbs 15'

Sprint 100m

4 Squat Cleans 225/135

Sprint 100m

Intermediate

4 RFT:

2 Rope Climbs 15'/12'

Sprint 100m

4 Squat Cleans 155/105

Sprint 100m

Beginner

4 RFT:

3 Modified Rope Climbs

Sprint 100m

4 Power Cleans 115/75

Sprint 100m

MAY 30, 2013

Advanced

For Time:

100 Double Unders

50 HSPU

40 Toes to Bar

30 Shoulder to Overhead 165/105

20 Alternating Lunges

(10 ea. leg)165/105

Intermediate

For Time:

50 DU or 100 SU

50 HSPU on a box

40 TTB or KTE

30 Shoulder to Overhead 135/75

20 Alternating Lunges

135/75 (10 ea. leg)

Beginner

For Time:

100 Single Unders

50 HSPU on a box

40 Ab Mat Sit Ups

30 Shoulder to Overhead 95/55

20 Alternating Lunges

95/55 (10 ea. leg)

MAY 29, 2013

Advanced

21-15-9 For Time:

Deadlift 315/205

Box Jump 30/24

8 min time cap

Intermediate

21-15-9 For Time:

Deadlift 255/145

Box Jumps 24/20

8 min time cap

Beginner

21-15-9 For Time:

Deadlift 205/115

Box Jumps 20/16

8 min time cap

Firebreather

7min AMRAP:

Burpee Muscle Up

Rest

then:

CFJAX WOD

MAY 25, 2013

All Levels

For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

then:

EMOM for 9 mins:

1 Power Clean & Push Jerk

use 70% of your heaviest clean

MAY 22, 2013

Advanced/Firebreather

For Time:

1000m Row

1000m Run

50 Box Jumps 24/20

30 Burpee

50 Box Jumps 24/20

1000m Run

1000m Row

Intermediate

For Time:

800m Row

800m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

800m Run

800m Row

Beginner

For Time:

400m Row

400m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

400m Run

400m Row

MAY 21, 2013

All Levels

"Isabelle"

For Time:

30 Snatch 135/95

loads will be scaled as needed.

6 min time cap

MAY 20, 2013

"Fran"

21 - 15 - 9 Reps For Time:

Thrusters 95/65

Pull Ups

MAY 16, 2013

All Levels

EMOM for 6 mins:

2 Snatch @60%

EMOM for 6 mins:

2 Power Clean + 1 Jerk @60%

Then:

Lateral Bounds

EMOM for 6 mins:

4 TNG reps 24"/20"

*these reps should be turned over smooth

and fast. These are not for max height.

Over and Back = 2 reps

MAY 15, 2013

Advanced

4 RFT:

15 KBS 2/1.5p

12 HR Clapping Push Up

9 Strict Pull Ups

6 HSPU

3 Muscle Up

Intermediate

4 RFT:

15 KBS 1.5/1 p

12 HR Push-Ups

9 Kipping Pull-Ups

6 HSPU

3 Muscle Up Progressions

(ring row --> transition --> ring dip)

Beginner

4 RFT:

15 KBS (scale load as needed)

10 HR Push Ups

9 Kipping Pull-Ups with a band

6 HSPU on box

3 Ring Rows + 3 Jumping Ring Dips

Firebreather

1. Push Press

1x 15 - 20 reps

1x Failure

*use the first set to establish your weight for the 2nd set.

Weight should allow you to hit at least 15 reps on the second set.

2. CFJax WOD