The Shop: Topeka's Garage Gym

FULL DOSE DESTRUCTION

2012-02-10T16:00:00.000-06:00

Warmup
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1

Focus
Squat Clean
High Shrug, Open Hips, Fast Elbows

Work - FULL DOSE DESTRUCTION by insular gym
185/75
deadlift x 25
hspu x 10
back squat x 20
ring dips x 20
front squat x 15
pullups x 30
power clean x 10
full situps x 40
squat clean x 5
pushups x 50

for total time

020812

2012-02-08T16:00:00.000-06:00

Warmup
10 Min
5 ATB
10 D-Ball Pushups (alternate each set R-hand on, both hands on, L-hand on)
15 Weighted Situp (Straight Arm)

Work
AMRAP 6 min
10 x Deadlift @ 225/135 (~60% 1 RM)
10 Pullups

---3 min rest---

AMRAP 6 min
10 x GTOH @ 135/75 (~60% 1RM)
10 x Box Jumps @ 30/24

---3 min rest---

AMRAP 6 min
10 x Back Squat @ 135/65 (~50% 1RM)
10 x Pushups

020612

2012-02-06T16:00:00.001-06:00

Warmup
10-minute box step-ups (weighted)

Work
5 Rounds
DOT Drill x 3 (careful with your ankles if this is new to you)
:30 side plant (left)
5 Pushups
:30 side plank (right)
HUG Drill

then,

10-minute box step-ups (weighted)

FINAL RESULTS

2012-02-04T18:59:00.005-06:00

Event 3 - Results

Final Scores - Men's

Final Scores - Women's

SETUP

2012-02-03T08:26:00.004-06:00

GAMES SETUP

020212

2012-02-02T08:00:00.000-06:00

REST

020112

2012-02-01T11:05:00.003-06:00

Warm-up
10 min Sandbag Getup

(Start with sandbag on shoulder, lay down, and then get up any way possible)

Work
10 Rounds

Mini Leg Blaster
-10 Squats
-10 Lunges (5x ea leg)
-10 Striders (Jumping lunges)
-5 Jumping Squats

5x Ankles-to-bar

013012

2012-01-30T16:30:00.000-06:00

2011 Winter Games EVENT #3 - THE SANDBAG CHIPPER -

40m sandbag carry @ 80/60
50 wall ball @ 20/14
80m sandbag carry @ 80/60
40 burpees
120m sandbag carry
30 kettlebell swings @ 70/53
160m sandbag carry
20 deadlift @ 275/185
200m sandbag carry

The Shop Winter Games 2012

2012-01-30T07:21:00.003-06:00

With less than a week to go, are you ready?

Just a few things to make the day go smoother.

8:00a - Register and Weigh-In (everybody will use the same scale) and get Scorecards
9:00a - Movement Standards and Event 3 will be announced
10:00a - Event 1, Heat 1 Begins
11:30a - Event 2, Heat 1 Begins
3:00p - Event 3 Ends - BBQ available

Event Notes
Event 1 -

No scaling (not necessary) - There WILL be a 10 minute time limit.

Event 2 -

Deadlift RX (1.4/1.1% BW) - Weight CANNOT be dropped. One warning will be given, after that the rep DOES NOT count.

Deadlift MOD (Bodyweight) - Weight CAN be dropped. Make sure your judge knows you are in the MOD division.

KB Snatch - Must be equal reps with each hand each round. Bell MUST touch the ground on each rep. A Clean and Jerk or any modified ground to fully erect overhead IS acceptable.

***Kettlebell CANNOT be dropped during any rep. ONE WARNING will be given, after that, your workout will be stopped and you will receive a DNF. This is for the safety of YOU, your fellow COMPETITORS, the JUDGES, and SPECTATORS.

Stick Jumps - Over a 4' wide by 25/21" high PVC structure. If you knock over the PVC, the rep does NOT count. If you break the PVC structure, you must fix or replace to continue the workout. They will not be glued together, so make sure it is solid before you start. Each time you clear the PVC equals 1 rep.

Event 3 -

Event 3 may require you to be outside for a short duration. The weather should be mild for February, but plan accordingly. Gloves, long clothes, ect are all OK. Everybody will be able to compete in Event 3.

Another Side

2012-01-28T10:18:00.001-06:00

The B Side

012712

2012-01-27T13:48:00.003-06:00

Becca with her first (and plenty more after that) successful kipping pull-up.

AMRAP 12

15 KB Swings
10 Wall Ball Shots
5 ATB
Ground 2 Overhead x Round #

--REST--

EMOM12
Hang Squat Clean 3,2,1

RESET

2012-01-26T07:59:00.003-06:00

Rest days have become active rest for some at The Shop.

Coach Neal getting some erg work

Congratulations Greg - FNG on your 1K PR

Zombie Apocalypse

2012-01-25T08:41:00.004-06:00

What are you training for?

Limited quantities coming in, order here.

Event #2

2012-01-23T08:41:00.005-06:00

Event #2
"Dead Body"

4 Rounds For Time
8 Deadlift @ 140/110% Body Weight
16 KB Snatch @ 53/35
24 Lateral Stick Jumps @ 25/21"

KB Snatch must be done 8 reps with each hand. You can alternate or do 8 in a row with each hand.
The bell must touch the ground each rep and a full extension at the top is required. A clean & jerk or any other variation is acceptable as long as it involves using only 1 hand on the bell.

Exciting News
is on-board to help sponsor the event. If you haven't heard of this awesome recovery and endurance drink you will get a chance to try some at The Games.

Kill Cliff was created by a former US Navy Seal. The goal was to create a low calorie, recovery aid, that could be consumed on a daily basis while delivering key nutraceutical ingredients to help improve athletic performance and speed recovery.

The product was created based on the theory that an integral part of enhancing sports performance is reducing inflammation. We observed that most recovery and sports performance products were only trying to do two things – artificially increase energy and replace depleted sugars and electrolytes. We recognized that these products were missing the fact that the real culprit for reduced performance and slowed recovery is inflammation.

A really beneficial sports recovery drink needs the right blend of nutrients and anti-inflammatory ingredients, with a low calorie count, making it a suitable option for every day consumption.

The result is Kill Cliff, an amazingly tasty, endurance and recovery drink that is good for you and isn’t laden with excessive calories.

Athletes 4 Athletes

2012-01-22T11:45:00.006-06:00

Thanks to a well run, safe, and fun event put on by the crew at Crossfit Lee's Summit.

Looking forward to seeing a lot of you in a couple of weeks at The Shop Games. Due to a couple of conflicting events, we have a few slots that have opened back up. Use this chance to get together, compete in killer workouts and remember there will be lots of GREAT food (Smoked chicken, Pulled pork, Brisket) and more available most of the day.

Jason from Crossfit785 is awarding a sweet gear bag to the Male and Female winners. These are perfect for taking to and from the gym everyday. See Rigid Pain Apparel for more cool products.

Get signed up here or send me a message on Facebook

Stay tuned for more information on MOD's, Standards, and ROM

5/55 Plus

2012-01-21T04:20:00.001-06:00

10-1
Rope Pullups
Ring Dips
Tire Flips
Hang Power Clean
Weighted Situps
40m Dumbell Burpee Broadjumps (end of Each round)

ICY ROAD

2012-01-20T14:50:00.003-06:00

Work - previous results here
AMRAP in 4mins
8 x DL 205#
4 x strict pullups
2 mins rest

AMRAP in 4mins
8 x pushups
4 x PC 165#
2mins rest

AMRAP in 4mins
8 x OHS 95#
4 x 30" box jumps
load bar with 25,35,2x10 pull off weight after each amrap.
post total rds completed to comments.

011812

2012-01-18T15:30:00.000-06:00

Skill / Focus
EMOM9
15 Front Squat
15 Push Press
15 Thrusters
10 Front Squat
10 Push Press
10 Thrusters
5 Front Squat
5 Push Press
5 Thrusters

--Rest any remaining time within the minute after completion--

Work
Teamwork (A) & (B)
5 Rounds - 1 min rest between rounds
(A)Wall Ball Shots x 15
(A)40m Run
(B)Burpee Pullups x Max Reps

While person 1 completes 15 wall ball shots and sprint, person 2 performs max Burpee Pullups
-A round is complete when both people have completed tasks A & B.

RRI

2012-01-17T17:00:00.001-06:00

Double Under Training / Test

In :30 intervals complete 10-15-20-25 Double Unders

15 Rolling Reset Iterations for 30 minutes with 70 reps possible per iteration (1,050 reps)

Inspired by work done here and here

Congratulations to both Larissa and Linda on major accomplishments yesterday. I happened to capture Linda's on video, so I was able to have some fun with it.

A4A_1

2012-01-16T12:00:00.000-06:00

PM workout
from Crossfit Lee's Summit
Athletes 4 Athletes
Event 1

1 min rotating stations:

Burpees (max reps)
Rowing (max cal)
OHS (max reps)
Box Jump (max reps)
KB Swing "R" (max reps)
Squat Clean (max reps)
Burpees (max reps)

-Rest 1 min-
--REPEAT--
-Rest 1 min-
--REPEAT--

MK

2012-01-13T18:00:00.002-06:00

Work
10-1
burpee
wallball (20/12#)
ring dip
box jump (24/20")
25m overhead lunge (45/25# plate)

This workout is from MK @ EOB Crossfit and may have come from SinCity before that.

011311

2012-01-13T04:30:00.001-06:00

Work
15-6-9 @ 175
Front Squat
Push Press (5-2-3)
Box Jumps
Ring Rows

011211

2012-01-12T04:30:00.002-06:00

Focus
Rope Climbs

Work
10 RFT
3 HSPU
5 Strict Pullups
7 Ring Dips
9 Squat Jumps

011112

2012-01-11T04:30:00.003-06:00

EOMOM10
Deadlift
5,4,3,2,2 (60,70,80,90,90%)

Work
3 RFT
15 DL @ BW
30 Lateral Jumps over bar

--REST--

EOMOM10
Sprint x 40 meters (2 x 20)
Lunges x 20 meters

011012

2012-01-10T04:00:00.004-06:00

6 min sections, 1 min rest between sections:

• Prowler/Plank Hold - 1min on/off (1 min prowler push/1 min plank hold x 3)
• DU x 40, HS Hold (Alternate Minutes)
• Wall Ball x 15, ATB x 15 (Alt. min.)
• Row 6 min
• Pushups x 20, Situps x 40 (Alt. min.)

010912 PM

2012-01-09T07:31:00.002-06:00

Focus
Knee Jumps
Double Unders
Pullup Hangs (Jump to chin above bar, hold, slow release)

Work
Breathing Ladder

Variations
1-10-1
Thruster (Barbell or Dumbell)
1 Thruster, 1 Breath...2 Thrusters, 2 Breaths...3 Thrusters, 3 Breaths...ect
Barbell (Rest in rack or ground)
Dumbell (Rest w/ dumbells in hands, hanging)

KB Swings (American)
1-20-1
1 Swing, 1 Breath...2 Swings, 2 Breaths...ect

Focus on this is primarily in the breathing as the name suggests. You will quickly be in the panic breathing state. Your body/mind will want to take short shallow breaths. DON'T. Focus on long, slow, full inhale and exhale.

See more on breathing ladders here and here.

010911 AM

2012-01-09T04:30:00.004-06:00

Focus
KB Drills

Work
Event 1 Shop Winter Games 2012

--REST--

AMRAP 8
3 Pullups @ 40#
5 Bench Press @ BW
7 KBS @ 55(53)

Hidalgo

2012-01-06T22:55:00.002-06:00

Crossfit.com hero workout "Hidalgo"

010612

2012-01-06T09:05:00.002-06:00

5x5 Curtis P's @ 135
(Hang Clean, Lunge, Lunge, Push Press)
10,20,30,40,50 Double Unders after each 5 Curtis P's

010512

2012-01-05T16:00:00.000-06:00

Trigger Workout
Rest between cycles
Goal: 5000+ meters on C2 AFAP

200m Sandbag Run (Trigger)
Sledge Hammers
Rowing
Rope Slams
Sled Push
Tire Flips
Uneven Farmer Carry
Ball Slam

010412

2012-01-04T09:02:00.000-06:00

AMRAP 8
10 SDLHP @ 115
15 ATB

--Rest 2--

AMRAP 8
20 Air Squats
30 Abmat Situps

--Rest 2--

AMRAP 8
5 Thrusters @ 155 (70% max 1RM)
5 D-Ball Runs (Down/Back=1)

010312

2012-01-03T15:00:00.002-06:00

3 Rounds
1 min prowler push with 90#
1 min rest

--REST/TRANSITION 1 min--

5 Rounds
In 1 min
Pushups x 15
Handstand Hold Remainder

--REST/TRANSITION 1 min

1 min at each movement (rest remainder of minute)

Wall Ball x 15 (3 total iterations)
Double Unders x 40 (2 total iterations)

--REST/TRANSITION 1 min--

Row 2 min
Rest 1 min
Row 2 min

--REST/TRANSITION 1 min--

KB GTOH x 10 (5 ea arm)
Goblet Squat Static Hold (remainder of minute)

--REST/TRANSITION 1 min

5 minutes
:30/:30
Sandbag Lunges

010212

2012-01-02T10:35:00.001-06:00

Warmup
EOMOM10
Goblet Squats x 10, then max DU in remainder of 1 min (do singles if necessary)

Work
One round for time of:
PaperShop 2.0

10 swings @ 2 x 35/25lb kb
10 115/65lb deadlift
10 burpees
10 115lb hang power clean
10 box jumps @ 24"
10 115lb front squats
10 c2b pullups
10 115lb pushpress
10 ring pushups
10 115lb back squats

-REST-

EOMOM3
Max Dumbell Thrusters 30/20

NYED

2011-12-31T12:09:00.001-06:00

At The Green Monster

Believe

2011-12-28T05:00:00.000-06:00

CrossFit Believe Competition Series
8 Min AMRAP

5 Squat Cleans (135/95)
10 Burpees
15 KB Swings (53/35)

122711

2011-12-27T16:30:00.000-06:00

2:00/:30

Row 500/400m
Situps x 70
KB Goblet Squat x 35 @ 53/35
Double Unders x 100
OH Bar Squats x 40 @ 45/22.5

Complete each movement item in 2:00, rest :30 between movements
• Completing any task under the allotted time earns additional rest

Repeat x 3

122611

2011-12-26T16:30:00.001-06:00

FOCUS
EOMOM10
Thruster (3,3,3,3,2,2,2,2,1,1)
-add weight each set

WORK
12 RFT

1 Power Clean (same weight as thruster)
3 Thrusters @ 50% 1RM
5 Pushups
10 Sit-ups

EVENT #1 - Weight Lifting

2011-12-26T11:00:00.000-06:00

Event 1: Weight Lifting

Men: 10,000 lbs.
Women: 6,500 lbs.

Using 3 movements, Power Clean, Front Squat, and Shoulder-to-Overhead

Choose 1 weight for all 3 movements and reach the target weight as fast as possible

Men

75 - 134 reps
95 - 106 reps
115 - 87 reps
135 - 75 reps
155 - 65 reps

Women

45 - 145 reps
65 - 100 reps
75 - 87 reps
85 - 77 reps
95 - 69 reps

Power clean must be a full power clean, from the ground to full standing position with elbows in front of bar. NO Squat Clean.

Front squat and shoulder-to-overhead CAN be combined to a Thruster.

Each movement must be performed a minimum of 15 times.

Winter Games 2012 - Announcement #1

2011-12-26T10:30:00.000-06:00

The 3rd Annual Shop Winter Games is almost here.

click HERE to register

When
Saturday, February 4th, 2012

Where
The Shop Topeka
5614-D S Topeka Blvd.

Time
Check-in begins at 8:00a
Rules, judging, movement explanation @ 9:00a
First heat of event 1 begins @ 10:00a

Cost
$40.00
Includes a limited edition "The Shop" shirt and BBQ dinner afterward

Events
Events 1 and 2 will be posted soon. Event 3 will be announced on the day of competition.

***Limited to the first 50 competitors***

Sign up now by going to the registration link HERE

If you have any questions, email info@theshoptopeka.com

Want to know more?
Keep checking the site or like our page on facebook

samtsirhC fo syaD 21

2011-12-24T10:00:00.000-06:00

1 Muscle Up
2 HSPU
3 Curtis P's
4 Strict Pullups
5 Wall Ball Shots
6 ATB
7 Burpees
8 Deadlift
9 KB Swings
10 Box Jumps
11 Renegade Man Makers
12 Tire Flips

Done in the following manner:
1 Mu, then
1 MU, 2 HSPU, then
1 MU, 2 HSPU, 3 Curtis P's, then
1 MU, 2 HSPU, 3 Curtis P's, 4 Strict Pullups, ect.

122311

2011-12-23T08:38:00.002-06:00

Focus
EMOM 10
Push Press x 3
Increase load every 3 minutes

Work
AMRAP 5
6 HPC @ 60@ 1 RM
12 HR Pushups
-REST 2-
AMRAP 5
3 SC @ 75% 1 RM
6 Bar-over Burpees
-REST 2-
AMRAP 5
2 Power Clean @ 90% 1RM
4 Burpee Pullups

122211

2011-12-22T07:33:00.004-06:00

FGB Style (5 min work, 1 min rest)

Section 1
Wall Ball 20/12
SDLHP 75/45
Box Jump 20/18
Push Press 75/45
Row

Section 2
Deadlift (80% BW)
Pushup Plank Hold
Ball Slam 30/20
Double Unders
KB Swings 35/25

Section 3
Farmer Carry (70/53) (44/35)
Lunges
Static Knee Raise
Handstand Hold
Weighted Situps 45/25

1min at each movement, 1 min rest between sections
Do all 3 sections, then repeat

122111

2011-12-21T15:07:00.002-06:00

E2MOM (5-4-3-2-1...)
5 Squat Clean @ 60@ 1RM
4 Squat Clean @ ~70% 1RM
3 Squat Clean @ ~80% 1RM
2 Squat Clean @ ~85% 1RM
1 Squat Clean @ ~90% 1RM
1 Squat Clean @ ~95% 1RM
1 Squat Clean @ ~100% 1RM
1 Squat Clean @ New PR...Until Failure

-REST-

4 Rounds, 1 min rest after each round

5 HPC @ 60% 1RM Squat Clean Weight
10 Front Squat @ same weight
10 Ring Dips
5 HSPU

122011

2011-12-20T05:00:00.002-06:00

30/30/30 Rotating Stations

Heavy Bag
Stick Jumps
DL Carry
AirDyne
Broad Jumps

--REST--

1-10 Ladder
KTE

121911

2011-12-19T17:00:00.001-06:00

Warmup
EMOM10
KB swing x 10
Plyo Pushup 5+ (add 1 each minute)

Workout
AMRAP12
30# D-Ball Wall Ball Slams x 5
24" Stick Jumps x 10
GTOH @ 60% 1RM x Round #

Extra
Crossfit Annie (1/2)

Chesticules

2011-12-16T12:25:00.002-06:00

Focus
Bench Press
E2MOM20 @ 90% 1RM x 1
--or E2MOM20 @ 60% 1RM x 5

--REST--
Work
5 Rounds for Reps
1 min wall ball @ 30
1 min rest
1 min burpees
1 min rest

work from FRONT RANGE

carcASSes

2011-12-14T05:00:00.001-06:00

Focus
EMOM10
Back Squat
Min 1-5 @ 75% 1RM (4 reps)
Min 6-10 @ 80% 1RM (3 reps)

Work
AMRAP20
5 Deadlift @ 75% 1RM
10 Ring Dips
15 Box Jumps @ 24"
400m Run

Becca Baby

2011-12-13T10:00:00.001-06:00

121211

2011-12-12T12:12:00.001-06:00

EOMOM20
Thruster x 5 (<50% 1 RM)
Sprint remainder of first minute, rest for second minute

E2MOM12
12 Burpee Pullups
12 KB Swings
11 ATB

120711

2011-12-07T16:00:00.001-06:00

Skill / Focus
Strict Pullups
Pistols

AMRAP 20*
5 Pushups
10 Squats
15 Situps

*Top of every minute do 1 Power Clean @ 185

120511

2011-12-05T12:26:00.003-06:00

PM
Skill / Focus
EMOM20
1 Squat Clean - 80% 1RM

Work
AMRAP 10
5 Hang Power Cleans @ 95
25 Double Unders
5 Thrusters @ 95
5 C2B Pullups

120211

2011-12-02T14:59:00.002-06:00

BBW
11 SDLHP @ 75/135
11 HSPU
11 Hang Power Clean @ 75/135
11 Ring Dips
11 Front Squat @ 75/135
11 KB Swing @ 44/70
11 Push Press @ 75/135
11 Box (Tire) Jumps @ 26/36
11 Back Squat @ 75/135
11 Toes-to-bar
11 Lunges w/barbell @ 75/135
11 Burpee Pullups

113011

2011-11-30T16:30:00.001-06:00

Focus
Deadlift
EMOM10 (5-1-5+) 60-90% 1RM

Work
4 RFT
Deadlift 185 x 6
Stick Jumps x 12

112911

2011-11-29T07:43:00.001-06:00

E2MOM x 5
8 Burpees
8 x 20m Up/Back (160m run)
8 ATB

-REST 2, then repeat-

112811

2011-11-28T10:49:00.002-06:00

Focus
Front Squat
EMOM10
60% x 5
70% x 4
75% x 3
80% x 2
90% x 1
90% x 1
80% x 2
75% x 3
70% x 4
60% x max reps

-Recover-

Work
In 5 min complete
AMRAP
7 Thrusters @ 95
7 Pullups
-REST 1-
In 5 min complete
AMRAP
10 SDLHP @ 95
10 Pushups
-REST 1-
In 5 min complete
AMRAP
17 Hang Power Clean @ 95
17 Burpees

112511

2011-11-25T05:30:00.003-06:00

As recently spotted on insulargym and done at The Shop here and Paper Street here.

20 min AMRAP @ 95/65
5 x Hang Squat Clean
10 x Push Press
15 x Back Squat
1 x 400m Run

Goal: 5+ rounds

112411

2011-11-24T09:00:00.001-06:00

Work
With a 20# vest, complete as fast as possible
400m run
20 pullups
400m bar carry
15 pullups
400m bar carry
15 tire jumps w/bar
400m run
20 tire jumps

112311

2011-11-23T05:00:00.000-06:00

AM
Focus
Front Squat
EMOM10
Rep Scheme 3,2,1(75% 1RM), 3,2,1(80%1RM), 3,2,1,1(85+%1RM)

Work
3 Rounds
16 Pushup
8 Goblet Squat
3 Power Clean @ 70%
-REST 1-
3 Rounds
12 HR Pushups
8 Goblet Squat
2 Power Clean @ 80%
-REST 1-
3 Rounds
8 Burpees
8 Goblet Squat
1 Power Clean @ 90%

PM
Work
Team Builder
In teams of 2,
800m Log Carry, then in any order complete
50 ATB
50 Burpee Box Jumps
200 Double Unders
500m Row x 2
400m Wheelbarrow (loaded w/ 80# sandbag, 45#plate, 53# KB, 30# D-ball)
400m OH Bar Carry

112211

2011-11-22T07:52:00.000-06:00

Work
Alternating EMOM (min 1-10)
Double Unders x 30
155# Power Cleans x Max Reps

--REST (min 10-12)--

Alternating EMOM (min 12-22)
Back Squat x max reps
53# KB Swings x 15

112111

2011-11-21T07:03:00.003-06:00

AM

Focus
OHS/SNATCH

Work
E2MOM

mins 0,2,4,6

10 X DL 225/95
10 X ring dips

mins 8,10,12,14

8 X FS 155/85
10 X box jumps 24/20

mins 16,18,20,22

6 X PP 155/75
10 X pullups
PM

Focus
Deadlift x 3
EMOM10

Work
E2MOM
min 0,2,4,6
10 x DB Thruster
10 x Pushup (Hand Release)

min 8,10,12,14
8 x Front Squat @ 55% 1RM
10 x Ring Dips

min 16,18,20,22
6 x Push Press/Jerk @ 60% 1RM
10 Box Jumps

Core
Tabata
Back-to-back D-ball transfer

RESCUE RUN

2011-11-18T10:29:00.002-06:00

Get signed up.

Kaylee

2011-11-18T08:01:00.003-06:00

Warmup
EMOM10
Back Squat x 2
Minutes 1 -5 (75% 1RM)
Minutes 6 - 10 (80% 1RM)

Work
4 RFT
11 KB Swings (A) @ 70
18 Wall Ball @ 30
7 Clapping Pushups

Core
Every 20 seconds for 3 rounds complete 5 Toes-to-bar
-Rest 20 sec
Repeat until failure

111701

2011-11-17T07:18:00.003-06:00

111611

2011-11-16T06:56:00.005-06:00

AM
Focus
Deadlift
EMOM10
Mins 1-5 X 2 @70%
Mins 6-10 X 2 @80%

Workout
SDLHP 2,4,6,8 @ #135/65
HSPU 5,4,3,2
Ring Pullups 16,12,8,4
Push Press 3,6,9,12 @#135/65

PM
Focus
EMOM10
Hang Clean (Hang Squat Clean) x 4 @ 95/45
-Light weight drill to practice technique

Workout
E3MOM x 6
10 Wall Ball @ 30# D-Ball
10 Ball Slam
10 Deadlift @ ~40% 1RM
Sprint

Score is seconds remaining.

111511

2011-11-15T06:55:00.003-06:00

AM Workout

EMOM10
24",30",34",36" box jumps
then,
40m sprint

after 10 mins start adding 20m to sprint until you cannot finish within the min

then,

1 mile run

111411

2011-11-14T06:55:00.003-06:00

Focus
Squat Cleans
EMOM10
reps 3,2,1,3,2,1,3,2,1,1 (every 4th min add weight)

Work
AMRAP13

12 X ring pushups
10 X Goblet squat 70/53
8 X ring rows
1 X #rd GTO #185 (~80% 1RM)

PM Workout

2011-11-11T08:38:00.002-06:00

11-11-11

Warmup
Leg Blaster 11 of each squats, lunges, jumping lunges, jumping squats then,
11 Pullups
11 Kipping Pullups
11 Weighted Pullups

Work
20 pushups
11 Curtis P's @ 115
200m run
11 Broad Jumps @ 6'
200m run
11 Renegade Man Makers
20 lunges

3 rounds, rest 1 min after first round, 2 min after second round

Post total time minus 3 minutes on the board

Curtis P:

1x Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press

Renegade Man Maker:

Start standing holding a dumbbell in each hand by your side. With dumbbells, do a pushup, row with one arm, and then row with other arm. Stand up clean and press the dumbbells. That’s one.

AM Workout

2011-11-11T07:26:00.005-06:00

Focus
Front Squat EMOM10
Mins 1-3 X 5
Mins 4-7 X 3
Mins 8-10 X 1

Work
500m row then,

3rds
12 X OHS #95/65
6 X strict pullups
24 X box jumps 24/20"

then,

500m row

Hip-stamatic

2011-11-09T17:00:00.000-06:00

30/30/30 KB Swings (moderate weight)

The Chipper

2011-11-07T08:00:00.000-06:00

Work
"The Shop Chipper"
One round, top to bottom, for time of:
10 Deadlift @ 135 / 65
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 135 / 65
20 Swings @ 53 / 35
10 Front Squats @ 135 / 65
20 Box Jump @ 24" / 20
10 Pushpress / Jerk @ 135 / 65
20 Pullups
10 Back Squats @ 135 / 65
20 Burpees

Glory Days

2011-11-04T16:30:00.000-05:00

Warmup/Skill
Heavy Thrusters

Work
3 min max reps
Thrusters @ 45/25
--REST 3--
3 min max reps
Pullups (come off the bar as needed)
--REST 3--
3 min max reps
Double Unders

SNAPSHOT

2011-11-02T16:30:00.001-05:00

FOCUS
1+1 Squat Clean EMOM (Max weight 95/45)
-First min do 1 Clean, second minute do 2, third do 3, until failure to complete

WORK
7 Rounds
7 KB Swings
7 Goblet Squats
7 Situps

MK

2011-10-31T16:30:00.001-05:00

Today's workout can be found somewhere in the archives of Melissa Kiel's blog @ eobcrossfit

10-1
burpee
wallball (12/20#)
ring dip
box jump (20/24")
25m overhead lunge (25/45# plate)

Limited Capacity

2011-10-28T19:20:00.004-05:00

Work - from insulargym.com

10-1 Toes-to-Bar
1-10 SDLHP @ 75/45
Run 200m (1.25mi total)
-Recover-
400m Jog w/ 80# Sandbag
-Recover-
400m Run
-Recover-
4 x 50m Sprints (EMOM)

REST DAY

2011-10-27T07:13:00.001-05:00

BRADSHAW

2011-10-26T16:30:00.000-05:00

Work

"Bradshaw" from crossfit.com

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Farmers Mile

2011-10-24T16:30:00.000-05:00

Congratulations to coach Neal and his wife on their trail races this past weekend

Work
1 Mile Farmer Carry 70/53*

*Penalty by 400m if weight set down (each time)

First 400m: 53# Swings x 20
Second 400m: 53# SDLHP x 20
Third 400m: 70# Swings x 10
Fourth 400m: 70# SDLHP x 10

Penalty is incurred every time load is set down.

For example, if you set the kettlebells down twice in the second 400m, you would do 20 SDLHP with the 53# bell each time.

Tests 5 & 6

2011-10-21T16:30:00.001-05:00

Warmup
Front Squat
10 @ 45
5 @ 40% max
3 @ 65%
2 @ 80%
2 @ 90%
1 @ ___

Scoring is as follows:
- Front Squat
(5) 1.5 x bw or better
(4) 1.4 x bw
(3) 1.3 x bw
(2) 1.2 x bw
(1) 1.1 x bw

-REST-

Work
400m Run (buy-in)
10-1
Thrusters @ 95#
Pullups

-RECOVER-

- 500m Row
Scoring is as follows:
(5) sub 1:30 or better
(4) sub 1:34
(3) sub 1:38
(2) sub 1:42
(1) sub 1:45

Post 1RM Front Squat and 500m row time to comments

SWIFTLY

2011-10-19T16:30:00.000-05:00

Warmup
EMOM 10
Clean & Jerk x 1 (increase weight to failure)
-REST-
Max Ring Dips in 1 attempt

Work
5 RFT
10 Deadlift @ 205 (55% 1RM)
20 Lunges
30 Situps

Tests 3 & 4

2011-10-18T08:40:00.002-05:00

Again, these tests can be done in any order. This is only a recommendation. I will get all 10 tests out in the next couple of days and get them done in the next couple of weeks.

Work

Tests 3 and 4
1. 400m Sprint
2. 5k run

Scoring is as follows:
- 400m sprint
(5) sub 0:55
(4) sub 1:00
(3) sub 1:05
(2) sub 1:10
(1) sub 1:15

- 5k run
(5) sub 19:00
(4) sub 21:00
(3) sub 23:00
(2) sub 25:00
(1) sub 27:00

Post 400m and 5k times to comments

Tests 1 & 2

2011-10-18T00:01:00.000-05:00

Work

Tests 1 and 2
1. Work up to 1RM Clean and Jerk (ground to overhead anyhow)
2. Max ring dips

Scoring is as follows:
- GTOH (anyhow)
(5) 1.4 x bw or better
(4) 1.3 x bw
(3) 1.2 x bw
(2) 1.1 x bw
(1) 1.0 x bw

- Ring Dips
(5) 35
(4) 30
(3) 25
(2) 20
(1) 15

Post 1RM ground to overhead and max dips to comments

Close Quarter

2011-10-17T16:30:00.003-05:00

In the first 5 minutes complete as many
24kg Seated 8' Pendulum Rope Pulls
-Starting at 0:00 do 1 GTOH at 185 at the beginning of each minute (0,1,2,3,4)
--Score is max full rope pulls (if all GTOH are completed)
-Rest/Transition 1 min

In the next 5 minutes complete:
Run 400m
30 Rope Slams
Row 500m
30 Rope Slams
-rest remainder of time
--Score is amount of seconds remaining under 5 min
-Rest/Transition 1 min

In the final 5 minutes, complete as many rounds and reps as possible of:
5 Wall Ball @ 20#
10 Double Unders
(increase by 5 wall ball and 10 DU each round)
--Score is rounds + reps

Re-Test

2011-10-17T00:01:00.002-05:00

Time to see where you are as a man (or woman)

Over the next couple of weeks we will program these tests into the daily workouts. If you want to put them in a different order that is fine. If you choose to not do these, do something on your own.

The Shop 10 - (5, 4, 3, 2, and 1 points)

1. 5k run (sub 18, 19, 20.5, 22, 24) - Use Track
2. 400m run (sub 0:55, :57, 1:00, 1:04, 1:09) - Use Track
3. 500m row (sub 1:26, 1:28, 1:30, 1:33, 1:36)
4. Pullups (kipping, (Strict/2) - 60, 54, 46, 38, 30)
5. Deadlift ( x bw - 2.4, 2.2, 2.0, 1.9, 1.8)
6. Front Squat ( x bw - 1.5, 1.4, 1.3, 1.2, 1.1)
7. GTOH ( x bw - 1.4, 1.3, 1.2, 1.1, 1.0)
8. Ring Dips (35,30,25,20,15)
9. Box Jump (48", 45", 42", 39", 36")
10. The Shop Chipper ( sub 8, 9, 10, 11, 12)

Rules and details:
- Highest score attainable would be 50
- All Tests must be done within a 7 day window
- Tests can be done in any order at any time within the 7 days
- Body weight used for relative tests is the previous weeks average
- 400m run must be tested on a track
- 500m row can be done on any damper setting
- All tests are considered legitimate only when full ROM is followed
- 5k run can be done anywhere as long as the course elevation gain and loss are relatively equal

Hurricane Fran

2011-10-14T16:30:00.002-05:00

1 mile light run

-recover-

21-15-9
Thrusters @ 95/75
Pullups

-recover- (if you can)

1 mile run for time

Distribution

2011-10-12T16:30:00.002-05:00

Push Press / Jerk
3x3x3x3x3
-Strict push press to failure and then 1 set of Push Jerk to 3RM

--RECOVER--

10-1
Wall Ball
HR Pushups
Ring Rows
10m Handstand Walk (10m total per round)

--RECOVER--

Max Pullups in 1 attempt

Lake of Fire

2011-10-11T07:51:00.001-05:00

Squat Machine

2011-10-10T07:56:00.003-05:00

Back Squat (Work up to 90% 1RM)
45 x 5
95 x 5
135 x 3
185 x 2
225 (~90% 1RM Load) x 5 (3 Sets)

--RECOVER--

In 3 minutes, complete
30 Situps
200m Run
10 Squats @ 115
Use remainder of time to rest and change weight

In 3 minutes, complete
20 Situps
200m Run
10 Squats @ 135
Use remainder of time to rest and change weight

In 3 minutes,
Run 400m
Max Squats @ 115

Descend

2011-10-07T00:01:00.000-05:00

Focus
Rings
-Pullups, muscle-ups
-weighted

Work
20 OHS @ 75
1 Shuttle Run (5m up/back, 10m up/back, 15m up/back, 20m up/back)
15 OHS @ 95
2 Shuttle Run
10 OHS @ 115
3 Shuttle Run
5 OHS @ 135
4 Shuttle Run

Audible

2011-10-05T06:49:00.001-05:00

Skill
Max HSPU (in 3 attempts)

Work
AMRAP in 15
11 Deadlift @ 155/95
9 Box Jumps @ 24/20
7 Ring Pushups
GTOH x Current Round # @ 155/95
200m Bag Run @ 80/40

--REST--

Max anchored sit-ups in 2 min

Pain Reliever

2011-10-03T00:01:00.002-05:00

Warmup
Strict Pullups
Max Reps unbroken

Work
EOMOM x 5
Bench Press x 3
-Start at 80% 1 RM

REST 5

SDLHP 10-1 (75/45)
Burpees 1-10 (Jump over bar)

RABC

2011-10-01T00:01:00.001-05:00

The morning crew attacked PaperShop 2.0 yesterday and did an AWESOME job. Sorry for the crappy video quality. Range of Motion is close, intensity is right on.

TIN

2011-09-30T00:01:00.004-05:00

Skill/Focus
Handstand Push-ups

Work
10 min AMRAP
10 Ring Dips
10 Ball Slams
10 Mountain Climbers
10 Weighted Situps

--REST--

Tabata Squat Hold
-Hold bar or kettlebell in front rack/goblet position
--rest 2--
Tabata Knees to Elbows (Pull high)

Jonesworthy

2011-09-28T00:01:00.000-05:00

A Gym Jones original.

Take a look HERE and HERE and HERE to see a couple of the dates when they've done it in the past.

Warm Up
3 rounds of:
200m run
3 Box Jumps
6 pushups

Work
“Jonesworthy”
6 Rounds for time of:
Air Squat: 80-64-48-32-24-12
KB Swing @ 53lbs : 40-32-24-16-12-6
Pull-up: 20-16-12-8-6-3

First round looks like: 80 x Squat + 40 x KB Swing + 20 x Pull-up
Second round looks like: 64 x Squat + 32 x KB Swing + 16 x Pull-up

Here's a look at the rep scheme per round
round 1 - 80/40/20
round 2 - 64/32/16
round 3 - 48/24/12
round 4 - 32/16/8
round 5 - 24/12/6
round 6 - 12/6/3

Scale the swings as needed. Post load and time to comments

Three for the Money

2011-09-26T00:01:00.002-05:00

Focus
Deadlift
Sumo Deadlift High Pull

Work
AMRAP 4
12 Deadlift
30 Double Unders
--REST 2--
AMRAP 4
6 Clean and Jerk
200m Sprint
--REST 2--
AMRAP 4
3 SDLHP
30 Butterfly Situps

RX=155/95
Mod1=135/75
Mod2=115/65

POTENTIAL DISASTER

2011-09-23T00:01:00.002-05:00

Done and Done

from insulargym.com

run x 400m

24kg swings x 45
24" box jumps x 36
push ups x 27
squat jumps x 18
c2b pull ups x 9

4 x (this section only!)
135lb thrusters x 3
burpees x 6

clapping push ups x 9
24" stick jumps x 18
pull ups x 27
bw squats x 36
anchored full sit ups x 45

run x 400m

top to bottom, afap

Originated here

Big Guns

2011-09-22T00:01:00.001-05:00

Skill
Squat Clean (1RM)
-Work the hang squat clean and full squat clean
-Slow steady pull past the knees (knees move, bar doesn't)
-Full extension
-Pull under the bar

Work
10 Rounds for time:
2 HSPU
4 Burpee Box Jump (24/20")
3 Ring Pullups (Chest-to-rings)

--recover--

80m Sandbag Walking Lunge (85/80/60/40)

PaperShop 2.0

2011-09-21T00:01:00.000-05:00

Skill/Focus
Dips / Weighted Dips
-Ring and Stationary

Work
One round for time of:

10 swings @ 2 x 35lb kb
10 115lb deadlift
10 burpees
10 115lb hang power clean
10 box jumps @ 24"
10 115lb front squats
10 c2b pullups
10 115lb pushpress
10 ring pushups
10 115lb back squats

--recover--

50•40•30•20•10
Situps
25•20•15•10•5
Knees-to-Elbows
-Done as 50 Situps, 25 KTE, 40 Situps, ect

SPRAWL

2011-09-19T00:01:00.001-05:00

Focus
L-sit & hold
-Work from ground and PVC
L-sit pullups

Work
Part 1
4o Double Unders
400m Sprint
40 Double Unders

--recover--

Part 2
3x
40m Sprint
20 Pushups
40m Sprint
20 Lunges
40m Sprint
10 Pushups
40m Sprint
10 PVC Lateral Jumps @ 24"

Do 3 rounds with 1 min, 2 min, 3 min recovery between rounds.

--recover--

Part 3
800m Sprint

Start each section as a group, post times for each section.

Softie

2011-09-16T00:01:00.001-05:00

Focus
Handstand Pushups
-Keep hands in front of body

Pistols
-Use bands if necessary

Work
3 min AMRAP each station, 1 min rest between stations
Station 1 • Rowing (Damper setting of 4) - Calories
Station 2 • 5 Ring Pullups/10 Ring Pushups/15 Jump-Tuck Squats - Reps
Station 3 • 12 Deadlift/6 Hang Squat Cleans/3 Push Press (115/65) - Reps
Station 4 • Sled Pull 50'/Rope Slams 25 - Rope Slams

Paper Shop 1.0

2011-09-14T00:01:00.004-05:00

Warmup
Barbell Complex - Complete 6 reps of each movement before moving on to the next movement. Do not set the barbell down or rest until all movements are completed. Pick a weight light enough that you can perform the push-press.

deadlift
jump shrugs
hang power clean
front squat
push press

Repeat 3x

Work

3 rounds for time

4 chest-to-bar (C2B) pullups
8 front squats @ 115/65
12 burpees
16 alternating kb c & j @ 1 pood
20 kb swings @ 1 pood
24 box jumps @ 24/20"

--OR--

AMRAP 11
3x Squat Clean (heavy)
6x Ring Dips
9x Pullups

In addition to developing the concept of the Barbell and Dumbell complex, Istvan Javorek also develops energy drinks...