April 1, 2014

A. For time:

10 Kettle Bell Swings

20 Burpees 

200 M. Run

15 KB Swings

20 Burpees

200 M. Run

20 KB Swings

20 Burpees

200 M. Run

25 KB Swings

20 Burpees

200 M. Run

30 KB Swings

20 Burpees

200 M. Run

B. Post Workout- optional

Build to a heavy double of Back Squat 

Or

Skill Work

March 31, 2014

A. 15 Minutes; Build to heavy single of Power Clean

+

B. 15 Minute AMRAP

-10 Hang Power Cleans @55-60%

-15 Wall Balls 20/14

- 25 Double Unders or 10 Burpees

+

C. Optional

30 TGU (15 each arm) 

March 27, 2014

A. Warm-Up with Front Squat

-5 attempts to find heavy Single

B. 20 Minute Running Clock

-1 Mile Run

+

-AMRAP

   5 Front Squats @ 55-60% of A

   10 Pull-Ups

   15 Sit-Ups

C. Post Workout (Optional)

-Squat Clean Loading

-Skill Work

-5 Minute of Sit-ups (no rest) 

March 26, 2014

A. EMOM for 10 Minutes

• 10 Burpees
• 30 Sec. Front Plank

B. 2 Sets
 4 Minute Running Clock:

• 20 Clean and Jerk 135/95 (scaled 95/65)
• AMRAP B.O.Bs

Rest 4 Minutes

C. Skill Work for 10 Minutes
or
Snatch Technique

March 25, 2014

A. "Retest"

• 5 Rounds
• 3 Minute AMRAP
• 3 Sprints
• 6 Push-Ups
• 9 Air Squats
• 1 Minute Rest

B. Back Squat

• 10 @ 60%
• 5x3@ 70-80%
• 10 Pause Squats @ 55-60%

or
3 Sets
10 T2B
25 Sit-Ups (weighted)
1 Min. Plank (alt.)

March 24, 2014

A. "Kelly"

• 5 Rounds
• 400 m. Run
• 30 Box Jumps
• 30 Wall Balls

B. Post Workout (Optional)

• 4 Sets
• 10 Strict Pull-Ups (weighted)
• 10-15 Ring Dips (weighted)
• 10 HSPU or ME HS hold

March 20, 2014

8 Minute AMRAP
10 KB Swings
5 Burpees
*rest 3 minutes
 8 Minutes AMRAP
1 Tire Pull
20 Jumping Lunges
*Rest 3 Minutes
8 Minute AMRAP
10 Air Squats
10 Sit-ups

Post Workout (Optional)
Snatch Technique (build to heavy double)
or
30 TGU

March 19, 2014

AMRAP Central

7 Minute AMRAP
Wall Balls 20/14
* Every time you break you must complete 3 Burpees before resuming Wall Balls

7 Minute AMRAP
KB Farmer Carry (Difficult Weight)

7 Minute AMRAP
Sit-Ups
* Every time you break you must complete 20 Double Unders or 30 Singles

Score= Total # of WB/Total # of KBC/ Total # of SU

Post Workout

Build to heavy single of Back Squat

Or

10 minutes of Skill Work

PLEASE TAKE THIS :)

The link below is a survey I have created in regards to the current and future aspects of CrossFit USU.  It will be greatly appreciated if you take 5-8 minutes to answer the questions. 
Thank you!

-Dillon

ALL RESPONSES ARE ANONYMOUS SO BE HONEST!

https://docs.google.com/forms/d/1V67M8C-1Xg4xpYUDioE-8iGSaqcEMfDQAvkrDQtw828/viewformCROSSFIT USU SURVEY

March 17, 2014

"Fight Gone Bad Style"

1 Minute at each Movement

1 Minute Rest b/t Rounds

5 Rounds

- Cal Row

- Push Press (65/45. Adv. 95/65)

- Sit-ups

- Burpees

- Doubles/Singlea

Post Workout (optional) 

Build to heavy single of Front Squat 

Or

1 Minute Plank

50 Leg Lift Sit-Ups

1 Minute Plank

March 11, 2014

• 400 Meter Run
• 10 Power Cleans 135/95
• 20 T2B
• 30 KB Swings
• 40 Sit-Ups
• 50 Double Unders/150 singles
• 40 Sit-Ups
• 30 KB Swings
• 20 T2B
• 10 Power Cleans 135/95
• 400 Meter Run

March 7, 2014 (Open Friday)

14.2
For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern

or

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 Burpees
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 Burpees
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 Burpees
Etc., following same pattern

or

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 Front Squats, 95/65
   10 Burpees
From 3:00-6:00
  2 rounds of:
  12 Front Squats, 95/65
   12 Burpees
From 6:00-9:00
  2 rounds of:
  14 Front Squats, 95/65
   14 Burpees
Etc., following same pattern 

March 6, 2014

A. Complete AMRAP in 20 Minutes

• Teams of 2:
• 1 Thurster 95/65 (adv 115/85)
• 2 Thrusters 95/65 (adv 115/85)
• 3 Thrusters 95/65 (adv 115/85)
• 4 Thrusters 95/65 (adv 115/85)
• 5 Thrusters 95/65 (adv 115/85)
• 1 Round = completing set 5.

B. Post Workout

• Burpee Basketball
• or
• Skill Work

March 5, 2014

A.
3 Rounds For Time:
-30 Double Unders or 90 Singles
-20 Wall Balls
-10 Pull-Ups
*Rest 3 Minutes
ME Push-Ups
*Rest 2 Minutes
ME Front Plank Hold
*Rest 3 Minutes
3 Rounds For Time:
- 30 Double Under or 90 Singles
- 20 Wall Balls
- 10 Pull-Ups

B. Post Workout (Optional)
OH Squat Technique and Build To Heavy Triple
or
3 Rounds
10 T2B/K2E
10 TGU (5 each arm)

March 4, 2014

A. In Teams of 2:
30 Minute AMRAP
- 5x Burpees
- 10x Goblet Squats
- 15x KB Swings
- 200 M. Run

Score= Total Rounds

B. Post Workout (Optional)
Work to a Heavy Complex
- 1 Clean
- 1 Front Squat
- 1 S20 (Shoulder To Overhead)
or
10 Minute Skill Work

March 3, 2014

A. Four Sets

- 20x KB Walking Lunges

- MEx Ring Dips/Push-Ups

B. 12 Minute AMRAP

- 5x Power Cleans 155/105 or 115/75

- 10x HR Push-Ups

- 1x Ladder 

C. Post Workout (Optional)

-1 RM DeadLift

Or

-1 Minute F. Plank

- 50 Leg Lift Sit-Ups

- 1 Minute F. Plank