Weekly Programming: 0716 – 0722

Monday, July 16, 2018

L200 – Strength

Push Press:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

L200 – Conditioning

“Pushed Around”
Every 3:00 x 4 Rounds
– 15/12 Calorie Row
– 10 Lateral Burpees over the bar
– Max Push Press (115/80)
No rest between rounds.

Beginning today’s session the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed.

L100 – Strength

Push Press: 3 x 5

L100 – Conditioning

Every 3:00 x 4 Rounds
– 40 Double Unders
– 10 Burpees
– Max Push Press
No rest between rounds.

 


Tuesday, July 17, 2018

L200

“Three Cheers”
AMRAP 18:
– 3 American Kettlebells Swings (53/35)
– 3 Box Jump Overs (24/20)
– 200m Run
– 6 American Kettlebells Swings (53/35)
– 6 Box Jump Overs (24/20)
– 200m Run
– 9 American Kettlebells Swings (53/35)
– 9 Box Jump Overs (24/20)
– 200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

L200

AMRAP 18:
– 3 Russian Kettlebells Swings
– 3 Box Jumps
– 200m Run
– 6 Russian Kettlebells Swings
– 6 Box Jumps
– 200m Run
– 9 Russian Kettlebells Swings
– 9 Box Jumps
– 200m Run

Climbing by 3’s until cap.

 


Wednesday, July 18, 2018

L200

“TNT”
For Time:
– 30 Snatches (95/65)
– 30 Clean and Jerks (95/65)
– 30 Thrusters (95/65)

Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

L200

For Time:
– 40 Alt. DB Snatches
– 40 Alt. DB Clean and Jerks
– 30 DB Thrusters

 


Thursday, July 19, 2018

L200

“Liquid Laugh”
5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down.

L200

5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

 


Friday, July 20, 2018

L200 – Strength

Overhead Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Dilly Dilly”
AMRAP 12:
– 2 Power Snatches (135/95)
– 4 Overhead Squats (135/95)
– 16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor.

L100 – Strength

Overhead Squat: 4 x 4

L200 – Conditioning

AMRAP 12:
– 2 Power Snatches
– 4 Overhead Squats
– 16/12 Calorie Row

 


Saturday, July 21, 2018

All Levels

“Daniel”
For time:
– 50 Pull-ups
– 400 meter run
– 21 Thrusters (95/65)
– 800 meter run
– 21 Thrusters (95/65)
– 400 meter run
– 50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up.

 


Sunday, July 22, 2018

All Levels

3 Rounds:
– 3 Minute Calorie Row
– 2 Minute Burpee Box Jump Overs (24/20)
– 1 Minute Wall Balls (20/14)
Rest 2 minutes between rounds.

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice.

 


Olympic Weightlifting 3-Week Course

Take your weightlifting to the next level.

CFSA Squad,

Now’s your chance to attend CrossFit South Arlington’s newest and most unique offering yet: the Oly Series with Coach Mehdi. Starting on Saturday August 4th, this 3-week exclusive course is a combination of applied drill work, lecture content and customized weightlifting homework, guaranteed to get you to the next level of olympic weightlifting.

Here’s what to expect from this series:
– Once-a-week 90 minute class with Coach Mehdi (Saturdays 7:30am-9am)
– A focus on the Snatch for all 3 weeks (Clean & Jerk series coming soon)
– Extensive applied technique work to help you build speed and dial-in optimal positions in the lifts
– Short lecture content on the fundamental and key concepts of the Snatch
– Specific and individualized homework to be done during Open Gym twice a week (plus selected readings)
– An exclusive course capped at 6 athletes to ensure ample attention and value provided to each individual athlete
– An online forum/group for Q&A and active discussions on all things weightlifting-related

Need an even higher level of coaching? This series will also offer the option to get video review and feedback on each one of your homework sessions. Make sure to get Coach Mehdi’s eyes on all your lifts!

This series is not for the novice athlete. In order to participate, you must:
1. Have a minimum of 6 months experience with the Snatch
2. Be able to perform the following a full depth overhead squat at 60% of bodyweight
3. Have attempted a 1-rep max Snatch in the past (and remember the weight successfully lifted)

The series is priced at $125. Video review/feedback is an addition $75. Sign up for both before July 12th and pay $180 for the combo (10% discount).

Interested? Submit an application by emailing us at oly@crossfitsoutharlington.com and tell us about your weightlifting experience. Don’t wait, reach out now as only a few spots are open!

A bit about Coach Mehdi El-Amine:
– Mehdi has been coaching CrossFit since 2011 and the sport of Olympic Weightlifting since 2013. Former USAW Level 1 coach and Level 2 certified, Mehdi founded the Last Pull Weightlifting Club at CrossFit Reston in 2014 and coached many successful lifters over a 3 year period. Mehdi has studied with many prominent US coaches including Bob Takano, Greg Everett, Mark Canella and Chris Wilkes. He describes his approach to teaching the olympic lifts as a pragmatic blend of scientific coaching and American-style instruction.

Weekly Programming: 0709 – 0715

Monday, July 09, 2018

L200 – Strength

Deadlift:
– Build to a Heavy Single

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Strict Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

Today starts off with athletes building to a heavy single deadlift. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow athletes to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

AMRAP 12:
– 2 Wall Walks
– 9 Deadlifts
– 30 Double Unders

 


Tuesday, July 10, 2018

L200

“Jack Squat”
21-15-9:
– Front Squat (135/95)
– Kettlebell Swings (70/53)
– 400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

L100

“Jack Squat”
21-15-9:
– Front Squat
– Russian Kettlebell Swings
– 400 Meter Run

 


Wednesday, July 11, 2018

L200

“Power Hour”
For Time:
– 50 Clean and Jerks (135/95)

EMOTM = 5 Toes to Bar

Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load athletes could complete10-15+ repetitions unbroken when fresh.

L100

For Time:
– 50 DB Thrusters

EMOTM = 5 Knees to Elbows

 


Thursday, July 12, 2018

L200

For Time:
– 1200 Meter Row
– 100 Double Unders
– 50 Mountain Climbers (left + right = 1 rep)
– 100 Double Unders
– 1200 Meter Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of work at all stations.

L100

For Time:
– 1000 Meter Row
– 75 Double Unders
– 10 Alt. Lunge Double Butt-Kick Jumps
– 75 Double Unders
– 1000 Meter Row

 


Friday, July 13, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Over and Out”
For Time:
– 20 Power Snatches (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Overhead Squats (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping ove

L100 – Strength

Hang Power Snatch: 3 x 5

L200 – Conditioning

For Time:
– 20 Alt. DB Snatches
– 20 Lateral Barbell Burpees
– 20 Goblet Squat
– 20 Lateral Barbell Burpees
– 20 Alt. DB Snatches

 


Saturday, July 14, 2018

All Levels

“Kelly”
5 Round for Time:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Balls (20/14)

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wallball should be a load that athletes could complete unbroken when fresh, but in no more than three sets within each round.

 


Sunday, July 15, 2018

All Levels

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.

 


Weekly Programming: 0702 – 0708

Monday, July 02, 2018

L200

“Captain Crunch”
AMRAP 4:
3 Rounds:
– 12 Deadlifts (95/65)
– 9 Hang Power Cleans (95/65)
– 6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 12 Deadlifts (135/95)
– 9 Hang Power Cleans (135/95)
– 6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

L100

AMRAP 4:
3 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

 


Tuesday, July 03, 2018

L200

“Team Tosh Sprints”
Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

L100

Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

 


Wednesday, July 04, 2018

All Levels

4th of July WOD! Only one class today 9:30-11am.

“The Seven”
Seven rounds of:
– 7 Handstand Push-Ups
– 7 Thruster (135/95)
– 7 Knees to Elbows
– 7 Deadlift (245/165)
– 7 Burpees
– 7 Kettlebell Swings (70/53)
– 7 Pull-Ups

The above is the Rx version, it should take anywhere from 35 to 55 minutes. Only attempt this if you have been CrossFitting regularly (4-5x per week) for over 2 years.

Below are some additional scaling options:

7 Rounds For Time:
– 7 Handstand Push-Ups (Push-Ups / Snaking Push-Ups)
– 7 Thrusters (135/95) (115/75) (95/65) (75/55)
– 7 Knees to Elbows (Knees to 90 degrees / straight leg raises on the floor)
– 7 Deadlifts (245/175) (225/155) (205/135) (185/115)
– 7 Burpees
– 7 Kettlebell Swings (70/53) (53/35) (44/26) (35/18)
– 7 Pull-ups (banded pull-ups / difficult ring rows)

Check out this workout’s story here: https://www.crossfit.com/workout/2010/05/30#/comments

 


Thursday, July 05, 2018

L200

“Heartbreak Kid”
3 Rounds:
– 10 Front Squats (185/135)
– 20 Chest to Bar Pull-Ups
– 50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

L200

3 Rounds:
– 10 Front Squats
– 20 Pull-Ups
– 50 Double Unders

 


Friday, July 06, 2018

L200 – Strength

Back Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Instep Inferno”
4 Rounds:
– 400 Meter Run
– 50 Air Squats

L100 – Strength

Back Squat: 4 x 5

L100 – Conditioning

4 Rounds:
– 200 Meter Run
– 50 Air Squats

 


Saturday, July 07, 2018

All Levels

“Fight Gone Bad”
3 Rounds of 1 Minute at Each Station:
– Wallballs (20/14)
– Russian KBS (53/35)
– Box Jumps (20″)
– Push Press (75/55)
– Calorie Row
– Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. With the room ideally flowing from movement to movement as the workout is written, stagger by two minutes if short on equipment.

 


Sunday, July 08, 2018

All Levels – Strength

One Power Clean + One Squat Clean:
– Build to a Moderate Complex

All Levels – Conditioning

“Mr. Clean”
On the 3:00 x 6 Rounds:
– 400 Meter Run
– 3 Power Cleans (115/80)
– 3 Squat Cleans (115/80)

*Score is slowest round.

In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Footwork and technique take priority over what weight is on the bar. Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized. Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.

 


Weekly Programming: 0625 – 0701

Monday, June 25, 2018

L200 – Strength

Push Press:
– Build to a Heavy Triple

L200 – Conditioning

“Nose Bleed”
AMRAP 15:
– 27/21 Calorie Row
– 15 Burpees
– 9 Push Press (135/95)

L100 – Strength

Push Press: 4 x 3

L100 – Conditioning

AMRAP 15:
– 200m Run
– 15 Burpees
– 9 Push Press

 


Tuesday, June 26, 2018

L200

“Kelen Helly”
For Time:
– 1 Round of “Kelly”
– 1 Rounds of “Helen”
– 1 Round of “Kelly”

*Time cap: 20 mins

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

L100

For Time:
– 400m Run
– 20 Box Jumps
– 20 Wall Balls

Then:

– 400m Run
– 21 Kettlebell Swings
– 12 Pull-ups

Then:

– 400m Run
– 20 Box Jumps
– 20 Wall Balls

*Time cap: 20 mins

 


Wednesday, June 27, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Double Dribble”
3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Power Snatches (115/80)

*Time Cap = 15 mins

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Alt. Dumbbell Snatches

*Time Cap = 15 mins

 


Thursday, June 28, 2018

L200

“Mighty Mouse”
AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30/21 Calorie Row
– 30 Toes to Bar

L100

AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30 Abmat Sit Ups

 


Friday, June 29, 2018

L200

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls (20/14)
– Dumbbell Snatch (50/35)
– Russian Twist (45/25)
*Rest 1 min. between rounds.

L100

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls
– Calorie Row
– Russian Twist
*Rest 1 min. between rounds.

 


Saturday, June 30, 2018

All Levels

“Half and Half”
Teams of 2
8 Rounds For Time:
– 400 Meter Row
– 200 Meter Run w/ Plate (45/25)
*Partners will alternate rounds.

 


Sunday, July 01, 2018

All Levels – Strength

Overhead Squat
– Build to a Heavy Single

All Levels – Conditioning

“Over and Over”
9-15-21:
– Chest to Bar Pull-ups
– Burpees
– Overhead Squats (95/65)

*Time Cap = 14 mins

 


Weekly Programming: 0618 – 0624

Monday, June 18, 2018

L200 – Strength

Squat Clean Thruster:
– Build to a Heavy Single

L200 – Conditioning

“Chalant”
For Time:
– 21 Lateral Barbell Burpees
– 21 Power Cleans (135/95)
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans (135/95)
– 9 Lateral Barbell Burpees
– 9 Thrusters (135/95)

Time Cap: 15 Mins

L100 – Strength

Thruster: 3 x 5
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 21 Lateral Barbell Burpees
– 21 Hang Power Cleans
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans
– 9 Lateral Barbell Burpees
– 9 Thrusters

 


Tuesday, June 19, 2018

L200

“Figawi”
AMRAP 18:
– 200 Meter Run
– 16/12 Calorie Row
– 12 Chest to Bar Pull-Ups
– 8 Alternating Dumbbell Snatches (50/35)

L100

AMRAP 18:
– 200 Meter Run
– 12 Pull-Ups
– 8 Alternating Dumbbell Snatches

 


Wednesday, June 20, 2018

L200

“Floor It”
Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts (185/135)
– 15/10 Calorie Row

L100

Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts
– 15/10 Calorie Row

 


Thursday, June 21, 2018

L200

“Schlitz”
4 Rounds For Time:
– 400 Meter Run
– 4 Ring Muscle-ups
– 40 Double Unders

Time Cap: 17 mins

L100

4 Rounds For Time:
– 400 Meter Run
– 8 Burpee Pull Ups
– 40 Double Unders

Time Cap: 17 mins

 


Friday, June 22, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Crow’s Nest”
AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (135/95)
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (115/80)
– Calorie Row

L100 – Strength

Front Squat: 3 x 3
#1: 3 reps
#2: 3 reps
#3: 3 reps

L100 – Conditioning

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat (Lighter than First AMRAP)
– Calorie Row

 


Saturday, June 23, 2018

All Levels

“Cowboy Up”
Alternating On the Minute for 20 Minutes:
– Minute 1: 3 Deadlifts*
– Minute 2: 10 Abmat Sit-Ups + 20 Double Unders
*Start at estimated 50% of 1 RM and add weight as necessary.

 


Sunday, June 24, 2018

All Levels

“Any Minute”
Teams of 3:
On the Minute for 20 Minutes (5 Rounds):
– Station 1 – 1 Round of “Cindy”
– Station 2 – 10 Hang Power Snatches (95/65)
– Station 3 – Max Calorie Row
– Station 4 – Rest
*All athletes will start on Station 1, and advance waterfall style.

 


Weekly Programming: 0611 – 0617

Monday, June 11, 2018

L200 – Strength

Power Snatch
– Build to Heavy Single

L200 – Conditioning

“Isabel”
30 reps for time of:
– Snatch (135/95)

L100 – Strength

Hang Power Snatch for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 60 Alt. DB Snatches

 


Tuesday, June 12, 2018

L200

“Life Alert”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)

L100

AMRAP 4:
15 Burpees
21 Hanging Knee Raises
15 Goblet Squats

rest 4 minutes

AMRAP 4:
12 Burpees
18 Hanging Knee Raises
12 Goblet Squats

rest 4 minutes

AMRAP 4:
9 Burpees
15 Hanging Knee Raises
9 Goblet Squats

 


Wednesday, June 13, 2018

L200 – Strength

Deadlift
– Build to a Heavy Set of 5

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

L100 – Strength

Deadlift for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

AMRAP 12:
– 6 DB Strict Press
– 9 Deadlifts
– 30 Double Unders

 


Thursday, June 14, 2018

L200

“Meter Maid”
For Time:
– 200 Meter Run
– 27 Wallballs (20/14)
– 27 Box Jumps (24/20)
– 200 Meter Run
– 21 Wallballs (20/14)
– 21 Box Jumps (24/20)
– 200 Meter Run
– 15 Wallballs (20/14)
– 15 Box Jumps (24/20)
– 200 Meter Run
– 9 Wallballs (20/14)
– 9 Box Jumps (24/20)
– 200 Meter Run

Time Cap: 20 mins

L100

“Meter Maid”
For Time:
– 200 Meter Run
– 21 Wallballs
– 21 Box Jumps
– 200 Meter Run
– 15 Wallballs
– 15 Box Jumps
– 200 Meter Run
– 9 Wallballs
– 9 Box Jumps
– 200 Meter Run
– 3 Wallballs
– 3 Box Jumps

 


Friday, June 15, 2018

All Levels

“Freaky Friday”
Teams of 2
AMRAP 20:
– 50/35 Calorie Row
– 50 Burpees
– 50/35 Calorie Row
– 50 Kettlebell Swings (53/35)

 


Saturday, June 16, 2018

All Levels

“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squat (95/65)

 


Sunday, June 17, 2018

All Levels

“Water Pump”
AMRAP 20:
– 5 Strict Pull-ups
– 10 Push-ups
– 15 Calorie Row

 


Weekly Programming: 0604 – 0610

Monday, June 04, 2018

L200

“Cindy Got Jacked”

For Time:
– 5 Rounds of “Cindy”
– 30 Overhead Squats (135/95)
– 1,000 Meter Row

Time cap: 15 mins

L100

For Time:
– 5 Rounds of 10 Ring Rows / 10 Push-Ups / 20 Air Squats
– 800m Run

Time cap: 15 mins

 

Tuesday, June 05, 2018

L200

21-15-9:
– Deadlifts (225/155)
– 400 Meter Run

Time cap: 15 mins

L100

21-15-9:
– Deadlifts
– 400 Meter Run

Time cap: 15 mins

 

Wednesday, June 06, 2018

L200

AMRAP 15:
– 15 KB Snatches (75/55)
– 30 Double Unders
– 15 Wallballs (20/14)
– 30 Double Unders

L100

AMRAP 15:
– 15 KB Swings
– 30 Double Unders
– 15 Wallballs

 

Thursday, June 07, 2018

L200

For Time:
27-21-15-9:
– Toes to Bar

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place (50/35)

L100

For Time:
27-21-15-9:
– Knees to elbows

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place

 

Friday, June 08, 2018

L200 – Strength

Hang Power Clean
– Heavy Set of 2

L200 – Conditioning

“DT”

Five rounds of:
– 155/105 pound Deadlift, 12 reps
– 155/105 pound Hang power clean, 9 reps
– 155/105 pound Push jerk, 6 reps

Time cap: 15 mins

L100 – Strength

Hang Power Clean
– Heavy Set of 2

L100 – Conditioning

5 RFT of:
– 10 Hang Power Cleans
– 10 Trunk Twists (25/25)

 

Saturday, June 09, 2018

All Levels

Teams of 3

3 stations:
– Station 1: Row max distance in meters
– Station 2: 25 Burpees
– Station 3: Rest

Partner #1 rows until partner #2 finishes burpees, while partner #3 rests. Once partner #2 finishes 25 burpees, rotate: partner #3 gets on the rowing machine and picks up where #1 left off, #1 moves to burpees, #2 rests

Score is max distance rowed per team.

 

Sunday, June 10, 2018

All Levels

AMRAP 15:
– 10 Front Squats 185/135
– 15 Pull-Ups
– 20 Box Jumps 24/20″

CFSA Endurance Program

 

Are you ready to run some long distances? Do you want to run your next 5k, 10k, half marathon or full marathon faster without dedicating all of your time to running? Or are you tired of hating running and just want to be better at it?

The CFSA Endurance Program with Coach Nate will help you eliminate unnecessary junk miles and develop your running technique. Our program will also help you build power, strength, and endurance so that you can train more efficiently and shatter old personal records.

Every athlete in the Endurance Program will get to:

  • Develop the skill of running
  • Spend ample time on drills to reinforce proper running technique
  • Benefit from running gait analysis and real-time coach feedback
  • Improve their cardiovascular engine/aerobic capacity
  • Get access to a special Endurance programming track in SugarWOD

The CFSA Endurance Program offers three weekly running workouts designed specifically to help you both become a better runner and increase your overall endurance capacity. The three workouts include a short interval session, a long interval threshold session, and a time trial or tempo run session. Before each workout, athletes will spend time on foot placement and running mechanics drills inspired from the Pose method and designed to make you lighter on your feet.

Participants in the Endurance Program will meet on Tuesdays and Thursdays at 5:30 AM for 75 minute sessions. The third running workout is programmed for Saturdays/Sundays and athletes complete it on their own. Spaces for the program are limited to 16 athletes and are available to all CFSA members as well as non-members (bring a friend!). This 12-week program starts June 26th and runs through September 29th. If you are ready to make running your rest, sign up here!

And to go along with the full program, CFSA and Coach Nate will be hosting a 2-hour running clinic on Saturday June 16th at 8am. This clinic will cover warming up, gait analysis, technique elements, drills and skill application. Needless to say, it is going to be packed with useful goodies to make you a better runner. Spaces for the clinic are limited to 12 participants. Don’t miss out, sign-up for it here!

Coach Nate

Nate ran track and cross country in high school and continued participating in endurance sports since. He has completed 4 marathons, 2 half marathons, 1 sprint triathlon, 1 super sprint triathlon, numerous road races ranging from 5K to 10K, and several obstacle course races. Nate discovered the CrossFit Endurance methodology in 2009 and had a 24 minute PR in his marathon. He has been CrossFit Endurance certified and teaching the skill of running since 2011. Come work with Nate at the running clinic or sign-up for his endurance program and let him help you achieve your endurance goals!

Got questions? Email us at info@crossfitsoutharlington.com for some quick answers!

Weekly Programming: 0528 – 0603

Monday, May 28, 2018

L100 and L200

A.
21-18-15-12-9-6-3:
– Thrusters (95/65)
– Lateral Bar Hopping Burpees

Time cap: 20 mins

 


Tuesday, May 29, 2018

L200

A.
“Pressing Machine”

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

L100

A.
Shoulder press 3-3-3-3-3 reps
Push press 3-3-3-3-3 reps

 


Wednesday, May 30, 2018

L200

A.
“Power Outage”
AMRAP 5:
– Buy-In: 100 Double Unders
– 12 Power Cleans (115/80)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 8 Power Cleans (135/95)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 4 Power Cleans (155/105)
– 4 Burpee Box Jump Overs (24/20)

L100

A.
AMRAP 12:
– Buy-In: 150 Single Unders
– 20 Alt. Dumbbell Snatches
– 10 Box Jump Overs

 


Thursday, May 31, 2018

L200

A.
“Meat Paws”
– 4 Rounds:
– 15/12 Calorie Row
– 15 Toes to Bar
– 9 Hang Power Snatch (95/65)

L100

A.
4 Rounds:
– 200m Run
– 15 Knees to Elbows
– 9 Hang Power Snatch

 


Friday, Jun 01, 2018

L200

A.
“Friend-ship”
AMRAP 20:
– 200 Meter Run
– 20 KB Swings 70/53
– 20 Wallballs 20/14lbs

L100

A.
AMRAP 20:
– 200 Meter Run
– 15/12 Calorie Row
– 15 Wallballs

 


Saturday, Jun 02, 2018

L100 and L200

A.
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Weighted Plate Run
– 100 Deadlifts (155/105)
– 400 Meter Weighted Plate Run
– 80 Hang Power Cleans (155/105)
– 400 Meter Weighted Plate Run
– 60 Front Squats (155/105)
– 400 Meter Weighted Plate Run
– 40 Push Jerks (155/105)
– 400 Meter Weighted Plate Run
– 20 Clusters (155/105)

Plate: 45/25

 


Sunday, Jun 03, 2018

L100 and L200

A.
“Strict Lynne”
5 Rounds:
– Max Bodyweight Bench Press
– Max Strict Pull-Ups
– Rest 3:00