Wednesday December 31, 2014

Training at Woodbridge at 11:00am. Come if you can make it. 

Tuesday December 30, 2014

A) 15min EMOM alternating 

15 Back Extension, 

5 Strict HSPU 4" Defecit, 

12 Pistols

B) 3 attempts find a max Clean & Jerk

C) 10min EMOM Clean and Jerk

minute 1-3 3reps 135/95 

minute 4-6 2 reps 185/125lbs minute 7-9 2 reps 225/135lbs 

10-12 2 reps 245+/170+lbs

D) 10min Amrap 

1 Power snatch 115/75lbs 

1 TTB

2

2

3

3

Post weights/scores/times to comments 

Monday December 29, 2014

Our first Cristini Programming Training Day

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders 

B) Jerk  3 x 5 x 85%

C) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 65-70% * Set 6 – 10 reps @ 60-65% * Set 7 – 10 reps @ 55-60%

D) 8 Rounds 

90 Seconds on 90 Seconds Rest

Alternate between airdyne and row 

Tuesday December 23, 2014

A) 10min Build to a Heavy Snatch

B) 10min EMOM 2 Snatch + 1 OHS

C) Compare to Oct 25th 

50 Front Squats 135/95lbs 

60 box jumps 30/24'' 

60 dips 

50 pullups 

30 kipping hspus 

100 double unders

Monday December 22, 2014

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders

B) Jerk 

2 x 1 x 90% 

1x1x95% 

1x1x101% 

1x1x102+%

C) Push Press * 

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70-75% 

Set 4 – 3 reps @ 75-80% 

Set 5 – 10 reps @ 65%

D) Wod 

30 min EMOM

10 OH Lunge 135/95

5 Mups

40 DU

Saturday December 20, 2014

Nate 20 min Amrap 

2 muscle ups 

4 hspus 

8. Kb swings 32/24kg

Rest 5 mins 

Emom 5 mins 

10 burpees over box (side facing) 

Friday December 19, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders 

B) Deadlift 3-3-3-3-3

C) 4 Rounds: 

5 Cleans 

5 Front squats 205/145lbs 15 

Pullups

Thursday December 18, 2014

There has been a lot of talk lately about small injuries and muscle pulls lately by the newer athletes who are trying to adapt to the amount of high level volume training that CrossFit competitors do.
When we initially started this program we explained to everyone that you would have to be diligent with mobility and recovery days. Adapting to this amount of volume can take months for newer athletes and during this time it is essential to take mobility just as seriously as your Olympic lifting and gymnastics.

Mobility is not just a five minute stretch. Mobility entails daily maintenance, anywhere between 15-30 minutes per day and a full hour mobility session on Thursdays and Sundays.

This program is not designed to merely maintain your general fitness, it is designed for high-level performance. The performance of a high performance race car is determined by the regular maintenance and upkeep of that car. Your body is the same. Please take your mobility seriously as we want everyone to continue to improve on every aspect of fitness.

www.mobilitywod.com can help you with any issues you have to work on.

Wednesday December 17, 2014

A) HSPU 15 strict 6" defecit + 15 kip at 6"deficit

B)  Take work up to 90% 1RM Clean

C) 2 Clean (any style) & Push Jerk add 10lbs EMOM Starting weight 165/115lbs

D) 5 rounds 

20cal Row 

8 Shoulder to overhead 165/115lbs 8 Burpee over box 24/20"

Tuesday December 16, 2014

A) 10min Build to a Heavy Snatch

B) 10min EMOM 1 Snatch + 2 OHS

C) 1 Round 

2000m Row 

50 Pistols 

30 Hang Cleans 225/135lbs

D) 10min EMOM alternating 

20' HSW 

40 Double unders

Monday December 15, 2014

A) Warmup 4 Rounds 

Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat (cameras out!)

1*5 60% 

1*3 70% 

1*2 80% 

1*2 90% 

1*1 95% 

1*1 103%

103%+

C) Jerk 4 x 1 x 90%

D)20min EMOM alternating 

8-10 burpee box jump over 

5 M-ups

Saturday December 13, 2014

A)Snatch - 

55%x3, 

60%x3, 

65%x3, 

70%x2, 

75%x1

B)5 Rounds 

5 Muscle-ups 

10 HSPU 

15 OHS 95/65 

20 Burpee over Box 24/20"

Friday December 12, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*5 65% 

1*5 70% 

1*5 75%

C) 4 Rounds 

12 Toes to Bar 

24 KBS 32/24kg 

400m Row 

Rest 3min

Wednesday December 10, 2014

A) HSPU 25 strict 4'' defecit + 25 kip 4'' defecit

B) 2 Clean (any style) & Push Jerk add 10lbs EMOM 

Starting weight 155/105lbs

C) 14min Alternating EMOM 

3 DL 365/225lbs 

6 Pistols each leg

Tuesday December 9, 2014

A) Warm up 

3 Rounds 

3 Butterfly Pullups 2 Chest to Bar 1 Bar Muscle-up 

10 Glute Ham Raise 

12 Pistols               

B) 20min Build to a Heavy Single Clean    

Videos! 
                                        

C) 5 Rounds: 

10 Burpees 

10 Squat Cleans 135/95lbs 

Rest 10min 

D) 7min AMRAP 

50 DU 

25' HSW

Monday December 8, 2014

Next week Monday will be an important day. Just a heads up

A) Warmup 4 Rounds 

Tabata Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*5 65% 

1*5 70% 

1*5 75%

C) Jerk 4 x 3 x 85%

D) Row 5 k

Time to put your pacing to the test. 

Guys aim for 19min

Ladies aim for 21 and faster if your tall. 

I suggest setting your Rowers to the 5k setting showing your projected finish time based on the speed you are working at. That will help you with pacing. 

Saturday December 6, 2014

A) Amrap 5 of 

5 bar muscle ups 

5 squat cleans 155-105

4 box jumps 40/30

B) on the 5 minute mark 

1 clean + 1 hang squat clean + 1 front squat + 1 jerk 

C) on the 10 minute mark

For time 

18,12,6

Deadlift 275/185

Strict handstand push-ups 

Friday December 5, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 65% 

3*5 75%

C) 10 min Emom 

Alternating 

Odd 3 thrusters 165/115lbs

Even 2 power snatches 165/115lbs

D) 3 rounds 

10 kipping handstand push-ups 

10 chest to bar pull-ups 

10 wallballs 30/20lbs 

Rest 2 mins between sets 

Post each round time. Not added time or overal time. Example 1:21/1:35/1:41 

Wednesday December 3, 2014

A) 30 strict HSPU, accumulate in as few sets as possible

B) 4 sets of 1 power clean + 1 squat clean @ 85% of 1RM power clean Drop and reset each lift 

C) clean pull 3x5 98% of 1RM squat clean 

D) 3 rounds 

10 clean and jerks 155/105

10 burpees over bar (facing)

Rest 1:1 

Rd 2 at 135/95lbs 

Rd 3 at 115/85lbs 

Idea is to be able to go just as fast since weight goes down as fatigue sets in. 

Post your 3 seperate times. NOT your overall time. Consistency is the point. 

E) 10 min Emom alternate 

5 weighted ring dips 

5 weighted strict pull-ups 

Tuesday December 2, 2014

A) Warm up 3 Rounds 

3 Butterfly Pullups 2 Chest to Bar 1 Bar Muscle-up 

10 Glut Ham Raise 

12 Pistols

B) 5x2 Position Snatch 

Mid Thigh, Ground

C) 

6 rounds 

10 chest to bars 

12 box jump overs 24/20"

14 power cleans 95lbs 

12 push-ups 

10 Kettlebells swings 

Rest 2 minutes 

Monday December 1, 2014

A) Warmup 4 Rounds Tabata

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*3 70% 

1*2 80% 

1*2 90%

1*1 95%

C) Jerk 4 x 5 x 80%

D)Airdyne or Row 

10 Rounds 30 Seconds on 30 Seconds off

Saturday November 29, 2014

A) Warm up 3 Rounds 

3 Butterfly Pullups 

2 Chest to Bar 

1 Bar Muscle-up 

10 Glut Ham Raise 

12 Pistols

WOD 1 WORKOUT 1 AMRAP 5 of: 

10 Bar Facing Burpees 

15 Thrusters, 95/65 

20 C2B 

WORKOUT 2 

5 mins to establish 5 RM Low Hang Snatch 

WORKOUT 3 

Your score will be the time it takes to complete all the prescribed reps starting at the 10 minute mark. 

For time: 

25 OHS, 135/95 

75 Double unders 

25 Cal Row 

75 Double unders 

25 OHS, 135/95

Friday November 28, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

2*5 65% 

3*5 70%

C)4 Rounds 

5 Squat Cleans 205/145lbs 

10 Toes to bar 

Rest 5min 

D) 4 Rounds 

10 Deadlifts 315/205lbs 

20 Wallballs

Wednesday November 26, 2014

A) 20 minutes: Find a max Clean and Jerk

B) 2 Rounds For Time 

20 Chest to bar 

5 Musclups 

20 KB Swings 32/24kg 

5 Muscleups 

20 Handstand Pushups kip

5 Muscleups

Tuesday November 25, 2014

a)Warm up 3 Rounds
3 Butterfly Pullups + 2 Chest to Bar +1 Bar Muscle-up UB (unbroken)
10 Glut Ham Raise
12 Pistols


B) 5x3 Position Snatch
High Hang, Above Knee, Ground


C) Every 2 Minutes
6 Squat Snatch T&G
115/75
135/95
155/105
185/ 120
205/135
 (Pay attention if a different pace or technique is needed between weights)


D) 4 Rounds Rest 1:1
12 Bar Facing Burpees
6 Power Snatch 155/105lbs

Monday November 24, 2014

Congrats to everyone who competed yesterday. Lots of amazing PRs! 

If you competed yesterday do:

Row 300cals not for time 

Start 1 day behind on the strength 

Otherwise do: 

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 65% 

1*5 70% 

1*5 75% 

1*5 80%

C) Push Press 4x10 70%

D) Airdyne/row 15 rounds 

30 on 90 off 

The key to this is to develop a high pace and to be able to maintain it for all rounds. 

Friday November 21, 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B)Back Squat 

1*4 70% 

1*4 75% 

1*4 80% 

1*4 85%

C) Row 4k 

Wednesday November 19, 2014

Just wanted to put it out there that Adam Ivany from Woodbridge did 23 rounds of the row yesterday. 23 ROUNDS! 

A) 5 Set 2 Position Clean hang, floor + 1 jerk

B) 2 sets of each

Max strict hspu at 6" defecit

Max at 4" defecit 

Max at flat 

C)  21-15-9 Overhead Squats 135/95 

10 Muscle-up

D) 10min 

EMOM Alternating 

20' HSW 

7 Deadlifts 315/205

Tuesday November 18, 2014

A) 3 Rounds not for time 

6 Muscle ups 

10 Toes to Bar, 

12 Pistols

B) 5x3 Position Snatch High

Hang, Above Knee, Ground

C) retest. Compare to Tuesday October 14th. 

Row 300m 

Rest 1 minute 

Complete as many rounds until you can not hit 300m in 1minute

Monday November 18., 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B) Back Squat 

1*5 70% 

1*5 80% 

1*2 85% 

1*3 90% 

1*1 100%

C) Jerk 5 x 1 x 85%

D) 3 rounds 

100 double unders  

15 side burpee over bar 

10 power snatches 155/105lbs 

Rest 1:1 (rest same time as each round takes) 

Saturday November 15, 2014

20 min AMRAP
50 wall balls
50 double unders
40 box jumps 24/20
40 toes to bar
30 chest to bar pullups
30 bar facing burpees
20 cleans 145/100
20 jerks 145/100
10 snatches 145/100
10 muscle ups

Friday November 14, 2014

A) Warm up 3 rounds 10-15 ring dips (tempo 2121) 10 strict C2B pullups 30 sec L sit

B) Back Squat

 1*4 75%

 1*4 80%

 1*4 80%

 1*4 80%

C) 21-15-9

Box jump over 24/20

Toes to bar

Box jump over 

Hand release push-up 

D) 5 rounds 

10 shoulder to overhead 135/95lbs

10 burpee over bar 

Rest same time as each round takes 

Wednesday November 12, 2014

A) EMOM until failure 

Add 10lbs 2 Push Press Start at 135/95lbs       

B) 5 Set 3 Position Clean high hang, hang, floor + 1 jerk  

C) 15 strict HSPU @ 6" defecit 

+ 15 kipping hspu at 6" defecit 

D) 3 Rounds 

5 Squat Clean to Thruster 185/125lbs Row 250m 

30 Double unders

Tuesday November 11, 2013

A) 3 Rounds not for time 

6 Muscle ups 

10 Toes to Bar, 

12 Pistols

B) 5x3 Position Snatch High Hang, Above Knee, Ground

C) 15 Rounds 

1min on 1min rest 

Airdyn/Row Aim for 25-30cal/min

Monday November 10, 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B) Back Squat 

1*6 70% 

1*6 80% 

1*3 90% 

1*2 95%

C) Jerk 

5 x 3 x 80%

D) Fran

On the 8min mark

E) Isabel 

Post your times to comments. 

Don't be scared.