Monday
Squat (see strength cycle below)

5 Rounds For Time:
5-Power Cleans 225/135#
10-Burpee Pull Ups

Tuesday
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps.

5 Rounds For Time:
12-Deadlifts 115/75#
9-Thrusters 115/75#
6-Power Snatches 115/75#

Wednesday 
5 Rounds For Time:
20-Chest 2 Bar Pull Ups
30-Wall Ball 20/14#
40-Push Ups

Thursday
21-18-15-12-9-6-3 Reps For Time:
Deadlift 255/165#
Strict Knees 2 Elbows




Friday 
CrossFit Open WOD 15.2
???????????  


Strength Program
5 Rep Wave

2 x 65%
2 x 72.5%
3 x 5 x 77.5%
*We will be using 100% of your 1RM as the training weight

Monday
Squat (see strength cycle below)

12 Minute AMRAP:
20 V-Ups
10 Lateral Burpees Over Bar
5 Thrusters 135/85#
*Rx+=Thrusters @ 165/105#

Tuesday
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps.

For Time:
30 Med Ball Cleans 20/14#
30 Ring Dips
30 Med Ball Cleans 20/14#
30 Chest 2 Bar Pull Ups
30 Med Ball Cleans 20/14#
30 Push Ups
30 Med Ball Cleans 20/14#
*Med Ball Cleans are Full Squat
*Athlete must completely stand up with Med Ball
*Must go in order for this WOD
*Share rings if needed
*No banded ring dips.  Perform feet elevated paralette dips as modification or Matador Dips on Monster rack

Wednesday 
3 Rounds For Time:
10 Wall Climbs
50 Lunge Steps (25 each leg)
150 Double Unders
*Modification for Double Unders will be Tuck Jumps

Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

"IBC Shoulder 2 OH"
For Time:
1 x 90%
10 x 75%
1 x 90%
20 x 65%
1 x 90%
30 x 55%
*Any way over head, but must finish in full locked out overhead with feet together
*Athlete must change their own weight
*Racks may be used (up to 8 person heats)
*Use bumpers as much as possible
*Dropping barbell to ground will be a "no rep" and must be repeated
*Break sets up as needed
*20 minute time cap


Friday 
CrossFit Open WOD 15.1
???????????


Strength Program
5 Rep Wave

5 x 5 x 70%
*We will be using 100% of your 1RM as the training weight  

Monday

"IBC Squats"
For Time:
1 x 90%
10 x 75%
1 x 90%
20 x 65%
1 x 90%
30 x 55%
*This is our only squat workout today.  Dont hold back!
*Rest as needed.  Complete in sets if needed.  Everyone should get an Rx today.
*Athletes MUST squat below parallel.  Coach will give 1 warning and the rep will be repeated.  After that the athlete will lose their Rx.  No shallow squats!
*Athletes will work in heats spotting each other on all reps.
*Athlete must load their own bar without the help of the spotter or coach.
*Coaches are to instruct groups on proper spotting technique.

Tuesday

Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps.  Rep test will be touch 'n go.

20 Minute AMRAP:
5 Muscle Ups
30 Push Ups
200 Meter Run

Wednesday 
"Chaos!"
For Time:
20 Pull Ups
30 Box Jumps 24/20"
40 Ball Slams 40/30#
50 Squats
20 Knees 2 Elbows
30 Walking Lunge Steps
40 Russian KBS 70/53#
50 Burpees
 

Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

5 Rounds For Time:
15 Ground 2 Overhead 135/85#
25 Double Unders
*Rx+=165/105# and 25 UNBROKEN Double Unders
 

Friday 
Challenge WOD
10 Minute AMRAP:
25 Box Jumps 20"
25 Box Jumps 24"
25 Box Jumps 30"
Wall Ball for score 20/14#
*Box Jumps are a "Buy In' and do not count in score.
*Only completed Wall Ball count.
*Rx+ with a weighted vest 20/14#

Strength Program
8 Rep Wave

5 x 50%
3 x 60%
2 x 70%
1 x 75%
Rep Test @ 80%
*We will be using 100% of your 1RM as the training weight

Monday

Back Squat (see strength cycle below)

"Karen"
150 Wall Balls For Time
*Men 20# ball to 10'
*Ladies 14# ball to 9'
*50+ Masters Ladies 10# ball to 9'
*Will be run in 2 heats with large classes.

Tuesday

Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps

"Pushing Annie"
50-40-30-20-10 Reps For Time:
Double Unders
Push Ups
*No singles.  If you cant do doubles then do tuck jumps.
*Chest must touch ground (not belly) on every rep of push ups and come to full elbow lock out.
*Top of legs should never touch the ground.

Wednesday 
Power Clean 1 Rep Max
*15 Minutes to establish

EMOM For Total Reps:
Power Cleans @ 85% 1RM
*1st minute perform 1 power clean, 2nd minute 2 power cleans...continue until you can not complete all of the power cleans in the allotted 1 minute.
*Score total reps including all reps completed in the round you were not able to beat the allotted minute.
 

Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

3 Rounds For Time:
25-Russian KBS 70/53#
10-Burpee Box Jump 24/20"
*Must jump for Rx on box jump.  Stand completely up on box.
 

Friday 
Challenge WOD
"5th Annual Winter Chiller Final"
For Time:
30-Ground to Overhead 
400 Meter Run
30-Snatches
*Ground to overhead is anyway overhead.
*Snatches may be pressed out from eye level and above.  Can not turn this in to a clean and overhead.
*20 Minute Time Cap (Cap at Chiller was 10 minutes)
*Winter Chiller Champion Gage Hannah completed at Rx in 8:48.
Weight:
Men-135# (Rx+ @ 155#)
Women-95# (Rx+ @ 105#)
Masters Women (40+) 65# (Rx+ @ 95#)

Strength Program
8 Rep Wave

3 x 60%
3 x 67.5%
2 x 8 x 72.5%
*We will be using 100% of your 1RM as the training weight

Monday 
Back Squat (see strength cycle below)

3 Rounds For Time:
 15 Jumping Back Squats 95/65# (no racks, bar comes from ground)
 15 Strict Pull Ups*
 15 Push Press 95/65#
 Rx+ Jumping Back Squat & Push Press 135/85#
 *May perform feet elevated Ring Rows for Rx Men with 25# plate.  Women at body weight.
  



Tuesday

Bench Press (see strength cycle below)
 *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps

 10 Minute AMRAP:
 Bench Press with Ab Wheel buy in
 Men 100% Bodyweight
 Women 60% Bodyweight
 *Start on bench press doing touch 'n go reps
 *Once bar hast to be racked, perform 20 Ab Wheels from knees and extending until the nose touches the ground and return back to starting position.  After completing 20 reps you may return to the bench for more reps.
 *Workout will be scored by total reps of bench press completed.
 *If not able to perform Rx, reduce weight by 10% for a -1, 20% -2, etc.
  



Wednesday 
"Man Maker Support Group"
 For Time:
 50 Man Makers 53/35# KB
 *15 Minute Time Cap
 *1 second penalty for every rep not completed
 *Having a partner for rep counting and encouragement is highly recommended
 *Will be ran in 2 heats in each class
 *Must use KB for Rx
 *Watch this for encouragement/discouragement https://www.youtube.com/watch?v=gczI5sINn9U
  


Thursday
 Deadlift (see strength cycle below)
 *Deadlifts are always reset after every rep
 *Of course we NEVER drop the bar

 "Axle DT"
 5 Rounds For Time:
 12 Axle Deadlifts 155/95#
 9 Axle Hang Cleans 155/95#
 6 Axle Jerks 155/95#
 *Axle weight is 25#.  Load accordingly. 
  


Friday 
Challenge WOD
 2 Rounds For Time:
 50 Vertical Jumps
 40 Sit Ups
 30 Push Ups
 20 Pistols
 10 KB Thrusters 35/25#
 *Vertical Jumps 6" above reach
 *Weighted Vest Rx+ 20/14#
  



Strength Program
8 Rep Wave

 5 x 8 x 65% (speed focus, incorporate chains or bands)
 *We will be using 100% of your 1RM as the training weight