ONYX

warm up
double under mechanics for 5mins

rope climb review for 5mins

2 rounds of:
pvc thrusters x 10
jumping pull ups x 10
abmat sit ups x 10

workout
4 rounds for time of:
double unders x 25
20# wall ball shots x 12
rope climbs x 3

THATS DIFFERENT

warm up
double unders x 30

pvc pass thrus x 10

overhead squat skills & drills w/ pvc
-behind the neck push press x 10
-pressing snatch balance x 10
-drop snatch x 10
-sotts press x 10
-ohs x 10

jumping pull ups x 10

workout
weighted pull ups
5 x 5
post 5RM

3 rounds for time of:
-no arms box jump step downs x 20
-ring dips x 15
-hspu x 10

box jumps are performed with hands either behind the head or behind your back. no use of arms/hands whatsoever. jump on box then stand to full extension then step down.

HANG POWER CLEAN 1RM

warm up
deadlift/sdhp/med ball clean progression

pvc pass thrus x 10
pvc burgener x 10

workout
hang power clean for 1RM
5 x 1

135# power clean x 10 for time
1min rest
115# power clean x 20 for time
3min rest
95# power clean x 30 for time

scale load as necessary but increase weight for each effort

what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.

LONG & HARD

warm up
ghd sit ups x 10
ghd back extensions x 10
push ups x 10
jumping pull ups x 10
air squat jumps x 10

muscle up basics & theory
if you have a mu, work dead hang no kip to ring hand stands

workout
for time:
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups

the 200m uneven carry consists of one waiters walk & one farmers carry SIMULTANEOUSLY. mens rx is 25# plate & 24kg kb; women rx is 10# plate and 16kg kb.

alternate/switch up between plate & kb as needed throughout the 200m carry. one arm will be in a waiters walk while the other will be in a farmers carry. if using the plate for a waiters walk, hold it like a tray just like a waiter would while holding the kb in your other hand down at your side.

BORN READY

warm up
kipping basics & theory

2 rounds of:
box jumps x 12
double unders x 12

press progression w/ pvc

workout
4 rounds of:
500m row
95# press x 10
95# push press x 15
95# push jerk x 20

3min rest between rounds

scale load as necessary

post total work time for score

REST DAY RUMINATIONS

chillax and love your mate...if you don't have a mate, find one

BEARS DUCKS & CRABS

warm up
3 rounds of:
pull ups x 5
push ups x 10
air squats x 15

samson stretch 30secs each side x 2

400m run

workout
3 rounds for time of:
25m walking lunges
25m bear crawl
25m duck walk
25m burpee broadjumps
25m crab walk

post total time for score.

how did you hear about CrossFit? how long have you been doing it? do you remember your first workout and what it was like?

XXX

solista & steph from crossfit 324 graced us with their presence and brought forth the following workout. its always great to spend time with our closest friends. and what a way to share it:

workout
amrap for 5mins at each station
2min rest between stations

1) 135# thrusters x 5
muscle ups x 5

2) 135# power snatch x 5
ring dips x 5

3) 135# squat cleans x 5
hspu x 5

4) 135# hang power clean to overhead x 5
12' rope climbs x 5

5) 135# sdhp x 5
burpees x 5

post TOTAL REPS for score

solista 324. 206bw. rx. 180
turbo j. 160bw. rx. 180
russ. 161bw. rx. 173

FREAKY FRIDAY / SOLISTA SPECIAL

warm up
3 rounds of:
24kg/16kg full kb swings x 10
push ups x 10
24kg/16kg alternating one-arm kb snatch x 10 (5ea side)
jumping pull ups x 10

workout
for total reps:
max reps of wall ball shots for 1min
max reps of 75# sdhp for 1min
max reps of box jumps for 1min
max reps of 75# push press for 1min
max calories on rower for 1min

2min rest

for time of:
4K run
95# thrusters x 21
pull ups x 21
95# thrusters x 15
pull ups x 15
95# thrusters x 9
pull ups x 9

scale this monstrosity as needed
post total reps from 1st & time from 2nd for score

SNATCH 1RM

warm up
pvc burgener warm up x 10
45# bar burgener warm up x 5

tall muscle snatch
2 x 3

heaving snatch balance
2 x 3

workout
full snatch
3 x 1

5min rest

800m run for time

post 1RM & run time for score

FAVE

warm up
double under therapy
max double unders in 3mins

pvc burgener x 10

workout
21-15-9 for time of:
95# overhead squat
cfjax burpees

scale load as necessary

post double unders & wod time for score.

do you zone/paleo? if so, is there a favorite meal/snack you eat daily? if you don't follow the zone/paleo, why not? on another note, we've been doing it all wrong here at CFJAX. according to Yahoo Health, we should be doing this. post your answers/opinions to comments.

ASS IN 9

warm up
3 rounds of:
turkish get ups x 6 (3left/3right)
double unders x 25
rope climbs x 1

squat progression x 10

workout
for time of:
500m row
ring dips x 25
35#/15# overhead walking lunges x 50 (25ea leg)
strict pull ups x 25
air squats x 50
tricep push ups x 25
squat thrusts x 50
kte x 25
box jumps x 50
clapping push ups x 25
500m row

scale load as necessary for lunges
scale reps from 50/25 to 30/15 if necessary

what is your favorite lift/movement and why? post answers to comments.

SQUAT CLEAN 1RM

warm up
800m run

pvc pass thrus x 10
pvc ohs x 10
pvc hang jump shrugs x 10
pvc scarecrow power cleans x 10
pvc scarecrow squat cleans x 10
pvc front squats x 10

workout
squat cleans
1-1-1-1-1
post 1RM

then 20-10-5 for time of:
toes to bar (must touch bar!)
dive bomber push ups
squatting box jumps

mod for toes to bar is kte.
google dive bomber push ups if you don't know it
(mod is regular push ups)
full air squat then box jump equals 1 rep.

REST DAY

remember that thing you've been postponing all week and procrastinated with? yeah - do that today.

in the meantime, read this

QWERTY

warm up
3 rounds of:
jumping pull ups x 5
tricep push ups x 10
air squat jumps x 15

pvc burgener x 5

pvc press progression x 5

workout
400m run
5 rounds of 'Cindy'

400m run
5 rounds of:
45# hang squat clean x 5
45# push jerk x 10

400m run
5 rounds of:
45# hang power snatch x 5
45# ohs x 10

400m run
5 rounds of 'Cindy'

one time through from top to bottom; rest when you're done
scale rounds/load as necessary
post total time for score

BEER SANDWICH

warm up
pvc burgener warm up
1 rep of each movement
repeated over & over for 5mins.

L-sit progression (use bar/rings/paralettes)
-active shoulders
-neutral gaze/head position
-torso parallel to arms
-bent knees/thighs parallel progressing to one leg @ a time to two legs
5 holds for max time
:30 rest between holds

workout
with a continuously running clock, do 1 pull up/1 push up the 1st minute, 2 pull ups/2 push ups the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.

2min rest

amrap in 10mins of:
- bodyweight deadlift x 10
- burpees x 5
post bodyweight & total rounds completed for score

2min rest

with a continuously running clock, do 1 abmat sit up/1 leg raise the 1st minute, 2 abmat sit ups/2 leg raises the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.

GRACE

warm up
400m run

jumping pull ups x 20
hspu x 10

pvc burgener 3 x 5

workout
for time:
135# clean & overhead (press/jerk) x 30

scale load as needed

starting position for each rep is from the ground
clean the bar in any fashion to the rack position (power/squat clean)
finish position is overhead anyhow, with knees/hips/elbows locked out

athletes performing this workout as the baseline for the "Grace Challenge" will do it as rx or scale to 115 or 95.

IN TEST

warm up

800m run

pvc pass thrus x 10

pvc ohs x 10

kte x 10

clapping push ups x 10

ghd sit ups x 10

squat thrusts x 10

workout

2K row for time

5min rest

max pull ups in one attempt

2min rest

max push ups in 2mins

2min rest

max abmat sit ups in 2mins

10min rest

1.5 mile run for time

post row/run times, reps for score

POWER CLEAN 3RM/FRONT SQUAT 2RM/PUSH PRESS 1RM

warm up
:30 on / :30 off x 3
burpee c2b pull ups
push up holds (top of push up/planche)
abmat sit ups

workout
power clean 3-3-3
front squat 2-2-2
push press 1-1-1
post heaviest load from all three

3rnds for time of:
135# thruster x 5
L-pull ups x 10

scale load as needed

FILTHY FIFTY

warm up
250m easy row
250m sprint row

3 rounds of:
pvc ohs x 8
push ups x 8
abmat sit ups x 8
eccentric jumping pull ups (jumping negatives) x 8

workout
box jumps x 50
jumping pull ups x 50
24kg full kb swings x 50
walking lunges x 50
knees to elbows x 50
45# push press x 50
ghd back extensions x 50
20# wall ball shots x 50
burpees x 50
double unders x 50

scale load/reps as necessary
post total time for score