How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Tuesday 1-6-15

Skill & Strength: 
"T" Rotations Pushups 
3 x 10-20 reps 
Weighted Lunges 
4 x 10-12 steps each leg (use DBs) 

Conditioning: 
7 Rounds... 
7 Push Press - 115/85 lbs 
7 Front Squats - 115/85 lbs 
7 Hang Power Cleans - 115/85 lbs 
7 Burpees 

Endurance: 
Rest Day or Mobilize
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Monday 1-5-15

Skill & Strength: 
Back Squats 
5 x 5 reps (build up in weight to find a 5 Rep Max) 
Pullups 
3 x Max reps (2:00 recovery) 

Conditioning: 
4 Rounds... 
Run 400 meters 
15 DB Thrusters - 30/20 lbs 
12 Toes-2-Bar (15 Pike Situps is the modification) 

Endurance: 
Pick One: 
Run, Bike, Swim, Row 
10 sets of... 
90 sec ON, 30 sec OFF - max distance
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Sunday 1-4-15

Rest Day 
or 
Active Recovery: 
Run, Ride, Swim, Stretch, Hike, Surf...just play and have fun.
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Saturday 1-3-15

Via Desert Crossfit... 
2 cycles: 

Station 1 AMRAP: 3:00 
Calories (Row) 

Station 2 AMRAP: 3:00 
7 Hang Squat Cleans - 135/95 lbs 
15 Box Jumps 

Station 3 AMRAP: 3:00 
15 Wall Ball 
15 Knees-2-Elbow
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Friday 1-2-15

Knees-2-elbow
3 x max reps (2:00 recovery)
Weighted Stepups
3 x 10-12 each leg

Conditioning:
3:00 ON, 1:00 OFF 
5 rounds...
12 thrusters - 95/65 lbs
6 Burpees 
12 Steps OH Lunges - 45/25 lbs

Endurance:
Run 
5:00 ON, 2:00 OFF 
6:00 ON, 3:00 OFF
7:00 ON.

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Mission Impossible: "courage"

January 2015: Courage

This months challenge is designed to challenge work capacity and recovery.
Should you choose to participate post your scores in the bottom. The workout will begin in 3...2...1...


COURAGE
A. 7 min AMRAP (0:00-7:00)
7 front squats (from the floor) - 155/105#
7 Handstand Pishups (HSPU)

-3 min rest- (7:00-10:00)

B. 8 min AMRAP (10:00-18:00)
7 hang power clean + jerk - 135/95#
14 swings - 70/53 lbs

-3 min rest- (18:00-21:00)

C. 9 min AMRAP (21:00-30:00)
7 thrusters - 115/85#
21 situps

-3 min rest (30:00-33:00)

D. 7 min cap (33:00-40:00)
2 rep max clean (touch and go - power or squat is acceptable)


You may complete this WOD as many times as you want to get your best score. You cannot to use multiple runs to get out best score. And yes you must finish he whole run to have a score. 
For example 
Run 1: 35 reps, 50 reps, 60 reps, 225
Run 2: 40 reps, 45 reps 61 reps, 220

As always: keep it sexy (good looking form) and have fun. 

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Thursday 1-1-15


We are back!

Skill & Strength:
Single Arm Press (from the bottom of Lunge)
3 x 7-9 each side
Single leg Deadlift
3 x 8-10 each side

Conditioning:
3 rounds...
Run 400 meters
30 squats
25 situps
20 swings - 53/35 lbs
15 Inverted/ Body Rows 
10 push-ups

Endurance:
Rest/ recovery 

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