Workout Of The Day 


**Announcements** 

Closed Monday Christmas Day December 25th

Closed Monday New Year's Day January 1st 


Monday:

Tabata back squats (95/65)
-Rest 1 minute
Tabata L-sit
-Rest 1 minute
Tabata ring rows
-Rest 1 minute
Tabata handstand hold
-Rest 1 minute
Tabata row


Friday:

"Coffland"

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run/row
30 push-ups

*20min cap/ total hang time in notes

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks


Thursday:

3rds for time:
Run/Row 400m
12 Power Snatch (115/75)
6 Bar Muscle-Ups


Wednesday:

Partner:
10 min Row/Burpee

*Partner 1, Row
Partner 2, 15 burpees
then switch
Score=Total meters

-2min Rest-

“Death by 10m sprint”


Tuesday:

For time:
50-40-30-20-10
Kettlebell Swings (53/35)
Sit-ups


Monday:

3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions


Friday: Lift-off workout

12min AMRAP:

25 pull-ups
50-calorie row
100 overhead squats (45/35)
50 box jumps (24/20)
25 pull-ups


Thursday: 1rm Clean & Jerk

10min amrap:
5 strict pull-up
10 burpees
15 kbs (53/35)


Wednesday: 1rm Snatch

12min amrap:
20m 1 arm farmers carry (115/75)
10 v-ups
20m bear crawl


Tuesday:

5 Rounds:
35 Double Unders
25 Medball Sit-ups
15 HSPU


Monday:

12:00 AMRAP
200m Row
10 Thrusters (95/65)
1 Rope Climb


Friday: Morning Classes Only 5,6,7am

15min amrap:
9 Burpee pull-up
18 Push-up
9 Overhead lunge (115/75)


Thursday: 

Closed! Happy Thanksgiving 


Wednesday:

4:00 AMRAP
10 Deadlifts(135/95)
20 Jumping Lunges

-2:00 Rest-

4:00 AMRAP
5 Hang Power Cleans(135/95)
10 Burpee Over Bar


Tuesday:

For Time:
30 Calorie Row
30 Power Snatch (115/75)
30 Toes To Bar
30 Handstand Pushups


Monday:

10:00 AMRAP:
50 Double Unders
25 Air Squats
15 Pullups


Friday:

¿Hopper WOD?
-10min AMRAP-
Class picks
3 movements
out of the Hopper


Thursday:

"The chief is dead"
5 x 3-minute AMRAP:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95)
-1 minute Rest-


Wednesday:

For time:
21-15-9
Thrusters (95/65)
Burpee Over Bar


Tuesday:

4 Rounds:
12 Chest to bar pull-ups
40 Lunges
10 Power Snatches (115/75)


Monday:

8 Rounds
:20 Back Squats (45/35)
:10 Rest
:20 Double Unders
:10 Rest

-Rest 2:00-

8 Rounds:
:20 Calorie Row
:10 Rest


Friday:

4 min amrap:
7 ring push-up
7 wall ball
-2min rest-
4min amrap:
7 db snatch
7 db goblet squat (50/35)
-2min rest-
4min amrap:
Burpee pull-up


Thursday:

"Helen"
3 rounds for time:
400m run
21 KB swing (53/35)
12 Pull-ups


Wednesday:

9min amrap:
6 hspu
9 box jump
12 band good morning (black/green)


Tuesday:

4rds for time:
6 power snatch (135/95)
9 pull-up
6 power clean and jerk
9 toe to bar


Monday:

10min amrap:
8 front rack lunges (135/95)
10 ghd sit ups
12 deadlifts


Friday:

3sets
4min AMRAP:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
-Rest 2:00-


Thursday:

“Charleston”
10-1 Squat Cleans (135/95)
1-10 Bar facing burpees


Wednesday:

12:00 AMRAP
10 Deadlifts (255/175)
50 Double Unders
20 Handstand Pushups


Tuesday:

For time:
0:00-8:00
30 box jumps (24"/20")
30 toes to bar
30 double kb snatch (35/18)
8:00-16:00
30 double kb snatch (35/18)
30 toes to bar
30 box jumps (24"/20")


Monday:

5 Rounds:
21 Air Squats
15 Calorie Row
12 Dumbbell Snatches (50/35)


Friday:

For time:
30 deadlifts at body weight,
10-1
Strict pull-ups
Strict hspu,
30 back squats at body weight

*18min cap


Thursday: No Open Gym

11 min amrap:
4 bar muscle-ups
2 cleans, ascending weight
(Start-95/65)

M- add 20 lb.
F- add 10 lb.


Wednesday:

3rds For Time:
21 HR Push-Ups
15 DB Clean and Jerk (50/35)
9 Toes to Bar


Tuesday:

For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)


Monday:

5rds for time:
200m run
10 squat clean wall balls
10 knee to elbow


Friday:

15min AMRAP:
9 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
15 Dumbbell Snatch (50/35)


Thursday:

Partner 8 Rounds:
200m Row
8 Burpee Over Rower
12 Handstand Pushups


Wednesday:

9:00 AMRAP
10 Push-ups
15 Sit-ups
30 Double Unders


Tuesday:

For Time:

1 mile run

1000m row


Monday:

9:00 AMRAP
6 Shoulder to Overhead (135/95)
9 Chest to Bar Pull-ups
12 GHD Sit-ups


Friday:

AMRAP
0:00-4:00
16 Wallballs
16 Situps
4:00-8:00
100m Run
14 Toe to Bar
8:00-12:00
12 Back Rack Lunges(135/95)
12 GHD Situps


Thursday:

Partner Workout
For Time:
10 Rounds:
37 Double Unders
4 Power Snatch(135/95)
4 Bar Muscle Ups


Wednesday:

”JT”

21-15-9

HSPU

Ring Dips

Push-Ups


Tuesday:

For Time:
400m Run
15 Clean and Jerks(155/105)
400m Row
40 GHD Situps
400m Row
15 Clean and Jerks
400m Run


Monday:

10min amrap:
7 kb back squat (2x 53/35)
7 toes to bar
7 goblet squat (53/35)
7 mb situps (20/15)
7 kb ohs (53/35)


Friday:

5:00 AMRAP
15 Cal Row
8 Burpee Over Rower

--Rest 2:00--

5:00 AMRAP
8 Thrusters(135/95)
15 Pullups


Thursday:

12:00 AMRAP
10 Hang Power Cleans(135/95)
50 Double Unders
20 GHD Situps


Wednesday:

For Time
800m Run
50 Squats
50 Sit-ups
30 Lunges
30 Walking Planks
800m Run


Tuesday:

For Time:
60 Toe to Bar
45 Ring Dips
30 Chest to Bar Pull-ups


Monday:

10min amrap:
3 burpee box jump-overs (24/20)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
......Etc., adding 3 reps to each exercise every round.


Friday:

Partner Workout

For Time:
2000m Row
20 Muscle Ups
40 Burpee Box Jumps
60 Wallballs
80 DB Snatches(50/35)
200 Double Unders


Thursday:

3 x 2:00 AMRAP
10 Kb Swings (70/53)
8 Goblet Squats
10 Pushups
-1min Rest-


Wednesday:

For Time:
1200m Park Run
21-15-9
Handstand Pushups
GHD Sit-ups


Tuesday:

8:00 AMRAP
10 Clean and Jerks (115/85)
10 Chest to Bar Pullups


Monday:

3 Rounds:
10 Backsquats(185/135)
20 T2B

*Backsquat weight is taken from the ground


Friday:

"Michael"
3 rounds for time
Run 800 meters
50 Hip Extensions
50 Sit-ups

*25min cap
In honor of Navy Lieutenant
Michael McGreevey


Thursday:

4rds for time:
10 Back rack lunge (155/105)
10 Knee to elbow
5 burpee bar touch


Wednesday:

12min amrap:
-3 shoulder to overhead (135/95)
-6 pull-ups
-9 jumping air squats


Tuesday:

For time:
800m Run
30 Burpees
100 Double Unders
500m Row


Monday:

Partner 8 Rounds:
8 Deadlifts (275/195)
100m Farmers Carry (2x70/53)
8 Stone to Shoulder (115/65)

*Partner 1 completes a round, partner 2 completes a round until 8 rounds combined is completed


Friday:

12:00 AMRAP
10 OHS (135/95)
6 Shoot Thrus
10 burpee pull-ups


Thursday:

3 Rounds:
400m Run
8 Power Cleans (205/145)
10 Strict HSPU


Wednesday:

"Winkle Bday WOD v2"
9:00 AMRAP
13 Jumping Lunges
19 Pushups
84 Double Unders

Buyout:
33 Evil Wheels
84 Calf Raises On Plate (2x50/35)


Tuesday:

15min AMRAP
300m Row
20 KB Swings (70/53)
20 GHD Sit-ups


Monday:

For Time:
70 Wallballs(20/14)
50 Toes to Bar
30 Burpees
10 Ring Muscle Ups


Friday:

3 Rounds for time:
400m Run
21 KB Swings (53/35)
15 Box Jump Overs (24/20)
21 Wall Balls (20/14)


Thursday:

10:00 EMOM
3 Squat Cleans(155/105)
3 Burpees

*both movements done on the same minute 


Wednesday :

4 Rounds:
Row 250m
10 Plyo Pushups
20 Slamballs
30 Russian Twists w/ Slamball (20/15)


Tuesday:

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts(225/155)
12 Pull-ups
24 Double-unders


Monday:

14:00 AMRAP
8 Front Squats(165/115)
5 Burpee Over Bar
25 Situps


Friday:

For Time:
21-15-9
Pullups
Handstand pushups


Thursday:

4 Rounds for time:
15 Wallballs(20/14)
15 Toes to Bar


Wednesday:

For time:

21-15-9
Ring Dips
Hang Power Cleans (115/75)


Tuesday:

10:00 AMRAP
50 Double Unders
50 Air Squats
5 Ring Muscle Ups


Monday:

For Time:
1200m Park Run
60 DB Snatch(50/35)
40 GHD Situps
20 Burpee Box Jump Overs(30/24)


Friday:

4 sets :20 on, :10 off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts


Thursday:

12:00 AMRAP
15 KB Swings (53/35)
15 Goblet Squats
15 Toes to Bar


Wednesday:

Partner Workout

For Time:
800m Run
400m Farmers Carry (53/35)
100 Wallballs (20/14)
50 HSPU
30 Clean & Jerks (155/105)


Tuesday:

3x3:00 AMRAP
8 Power Snatch(115/85)
8 Burpee Over Bar
16 Jumping Lunges

*1:00 rest between picking up the next round where you left off


Monday:

"Jackie"
For time:
1000m Row
50 Thruster (45/35)
30 Pull-ups


Friday:

3 man team

"Linda-ish"
20-1 for time:
Deadlift (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)


Thursday:

Tabata:
Cal Row
Strict Pullups
Squats
Ring Dips

*Rest 1:00 between each movement


Wednesday:

9:00 AMRAP
25 Double Unders
10 Front Rack Lunges(135/95)
25 Double Unders
10 Toes to Bar


Tuesday:

For Time
400m Row
21-15-9
Wallballs(20/14)
GHDs
400m Row
21-15-9
Pull-ups
Burpees


Monday:

"DT"
5rds for time:
12 deadlifts (155/105)
9 hang cleans
6 push jerks


Friday:

"Filthy 50"
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Hip extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

*30min cap


Thursday:

15:00 AMRAP
10 DB Deadlift (85/65)
30 Lunges
5m Handstand Walk (Rig to Wall)
20 Handstand Pushups


Wednesday:

3 Rounds:
400m Run
20 Wallballs(20/14)
15 Chest to Bar Pull-ups


Tuesday:

-Benchmark Tests-
Row 500m
HR Pushups -1:00
Sit-Ups -1:00
Air Squats -1:00

*You will work in pairs one counting the others reps


Monday:

3 RFT:
400 Meter Row
15 Clean and Jerks (115/75)
75 Double-Unders


Friday:

"2012"
Three rounds for time of:
8 Split snatch, alternating legs (115/75)
7 Bar muscle-ups
Run 400 meters

*16min cap
-5min rest-

"2014"
Partner
3 rounds for time of:
30 squats with the Barbell shouldered (205/145)
30 burpees over the Barbell

*16min cap


Thursday:

"2008"
For time:
30 Squat Clean and Jerks (155/105 lb.)

*12min cap
-5min rest-

21-15-9 reps for time of:
Thrusters (95/65 lb.)
C2b Pull-ups

*12min cap
-5min Rest-

5 rounds for time of:
5 Deadlifts (275/185 lb.)
10 Burpees

*12min cap


Wednesday:

"2009"
Event 6
1rm Snatch

*15min cap
-5min Rest-

Event 7
8min. AMRAP of:
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
12 GHD Sit-ups


Tuesday:

"2010"
Event 3
7min amrap of:
7 deadlifts (315/205)
Sprint 100m
14 pistols
21 double-unders
Sprint 100m

-5min Rest-


Final 1
3 rounds for time of:
30 push-ups with hand release
21 overhead squats (95/65)

*7minute cap

-5min Rest-

Final 2
3 rounds for time of:
30 toes-to-bars
21 ground-to-overheads (95/65)

*7minute cap


Monday:

"2007"
“CrossFit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

*20min cap

"Hopper WOD"
For time:
1,000-meter row
Then, 5 rounds of:
25 Pull-ups
7 Push Jerks (135/85 lb.)

*16min cap


Friday:

15min AMRAP Ladder:
1 Back Squat @ Body Weight
(From Floor)
100m run

*Add 1rep to back squat
each round


Thursday:

5 Rounds:
40 Double Unders
30 Squats
20 Ring Dips
10 Walking Planks


Wednesday:

10:00 AMRAP
7 Hang Cleans(135/95)
7 Shoulder to Overhead
14 GHDs


Tuesday:

"Lactic Acid Ladder"

on rower or air dyne
For calories:
3rds / 2min rest between rds.
:10 work :50 rest
:20 work :40 rest
:30 work :30 rest
:40 work :20 rest
:50 work :10 rest


Monday:

9 min amrap:
6 strict pullups
9 front squats (135/95)


Friday:

"Optimus Prime"
7min AMRAP: Wallballs (20/14)
*EMOM: 5 Deadlifts (225/155)


Thursday:

21-15-9:
DB Snatches (50/35)
Calorie Row

...Directly into...

21-15-9
Box Jump Over (24/20)
Pull-Ups


Wednesday:

3 Rounds:
30 Squats(20/15)
25 Situps
20 Lunges
15 Plyo-pushups

*Slamball must be used in all movements


Tuesday:

7 RFT:
9 toes to bar
8 kb swings (70/53)
6 burpees to bar


Monday:

3 Rounds:
400m Run
30 Wallballs
15 Push Press(95/65)
2 Rope Climbs


Friday:

10min amrap:
3 Curtis P's* (135/95)
9 pull-ups
12 v-ups

*power clean + lunge R + lunge L + push press


Thursday:

Dallas 5

5 minutes of:

Burpees

-1min Rest-

5 minutes of:

7 deadlifts (155/105)

7 box jumps (24/20)

-1min Rest-

5 minutes of:

Turkish get-ups (45/25 db)

-1min Rest-

5 minutes of:

7 snatches (75/45)

7 push-ups

-1min Rest-

5 minutes of:

Rowing (calories)

 


Wednesday:

For Time:
21-15-9
Power Cleans (135/95)
Medball GHDs (20/14)


Tuesday :

Partner 1:1
8 Rounds:
4 Snatch(155/105)
40 Double Unders


Monday:

For Time:
30-20-10
Wallballs (20/14)
Burpee Box Jumps (24/20)


Friday:

For Time:
1200m Park Run
12-9-6-3
Power Snatch(115/75)
Overhead Squats
Burpees


Thursday:

For Time:
2-20
Pushups
Situps
Jumping Lunges

*Go up by 2's


Wednesday:

For time:
30 muscle-ups

Or

For time:
60 pull-ups/ring rows
60 hand release push-ups


🇺🇸Tuesday:🇺🇸

Partner
"1775"-ish
40min amrap:
17 power cleans (135/95)
75 squats

**At the end of each round unload your bar
and carry each piece 200m.
Carry 1 plate 200m (100m down and back)
Run 200m
Carry barbell 200m
Run 200m
Carry other plate 200m
Load bar back up for next round.

Both partners work togather on carying equipment
Break reps however


Monday:

16:00 AMRAP
50 Double Unders
25 Wallballs
12 Burpees
2 Rope Climbs


Friday:

50 Cal Row
40 Thrusters(75/55)
30 Toes to Bar
20 Hanstand Pushups
10 Cleans(205/145)


Thursday:

5 Rounds:
20 Push-ups
10 Medball GHD sit up (20/14)
200m Run w/Medball


Wednesday:

2 Rounds
-1:00 Work :30 Rest-
10m Yoke Carry (365/255)
Sandbag to Shoulder (alt. 65/95)
10m Keg Overhead Walking Lunge (80/50)
Cal Row
10m Sled Push (90/50)

*10m = 10 reps
total reps = score


Tuesday:

8:00 AMRAP
20 KB Swings(53/35)
10 Burpees
10 Chest to Bar


Monday:

4 Rounds:
400m Run
30 Double Unders
20 Wallballs
20 GHDs


Friday:

"Chelsea"
30min emom:
5 Pull-ups
10 Push-ups
15 Squats


Thursday:

21-15-9:
DB Hang Squat Cleans (50/35)
HSPU
600m Run

*16min cap


Wednesday:

3 rounds for time of:
30 push-ups
20 front squats (115/75)
20 push presses (115/75)
30 GHD sit-ups


Tuesday:

Partner
For Time:
400m Run
400m Farmers Carry(70/53)
80 Wallballs(20/14)
50 Burpees
80 GHDs
400m Plate Overhead Carry(35/25)
400m Run


Monday:

12:00 AMRAP
40 Double Unders
20 Russian Plate Twists(45/35)
10 Front Rack Lunges(135/95)


Friday:

8min amrap ladder:
2 deadlift (225/155)
2 hspu
4 deadlift
4 hspu......


Thursday:

4:00 amrap:
400m run
15 burpees over bar
Max power cleans (135/95)
-Rest 2:00-
4:00 amrap:
400m run
10 burpees over bar
Max power cleans (155/105)
-Rest 2:00-
4:00 amrap:
400m run
5 burpees over bar
Max power cleans (185/135)


Wednesday:

12 min amrap:
12 db front rack reverse lunge (65/45)
12 alt. db to shoulder
20 lateral hops
200m run


Tuesday:

4 x 3:00 AMRAP
12 Wallballs
10 HR Pushups
8 Toes to Bar

*total number of rounds and reps
*rest 1:00 between rounds


Monday:

4 Rounds:
8 Squat Snatch (115/75)
30 Double Unders
15 Pull ups


Friday:

13min amrap:
100m row
200m run
30 double unders


Thursday:

For time: 10-1
Squat clean thruster (115/75)
Strict pullup


Wednesday:

For time:
40 cal row
30 burpee box jump
20 stone to shoulder (150-115/95-65)


Tuesday:

21-15-9
KB Snatches (53/35)
Goblet Squats
3-2-1
Rope Climbs


Monday:

3 Rounds:
400m Run/row
8 Deadlifts(315/225)
5 Ring Muscle Ups


Friday: Overhead squat

12:00 AMRAP
10 Burpee Box Jump Overs(24/20)
12 Pistols
10 Walking plank


Thursday: Snatch / Clean & Jerk


Wednesday: Shoulder press / Back squat 

8:00 AMRAP
10 Dumbell Overhead Lunges(50/35)*
30 Double Unders

-single arm overhead 5 right arm + 5 Left arm alternating legs each rep


Tuesday: Deadlift

4 Rounds:
250m Row
15 GHDs
12 HSPU


Monday:

🇺🇸8:00am Only🇺🇸

"Murph"

1mile run

100 pull-ups 

200 push-ups 

300 squats

1mile run

* if you have a vest wear it


Friday:

12:00 AMRAP
10 Power Snatch(95/65)
8 Ring Dips
8 GHRs


Thursday:

For Time:
1200m Park Run
100 Double Unders
500m Row
25 Burpees


Wednesday:

Partner 1:1
10 Rounds:
4 Bar Muscle Ups
10 Box Jump Overs
7 Strict HSPU


Tuesday:

"Karen"

For time:
150 Wall Balls(20/14)


Monday:

12:00AMRAP
12 Power Cleans(115/85)
10 Front Rack Lunges(Alt.)
6 Burpees


Friday:

3 Rounds:
20 KB Swings(53/35)
30 Situps
20 Handstand Pushups


Thursday:

4 Rounds:
5 Ring Muscle Ups
7 Squat Cleans(165/115)


Wednesday:

12:00 AMRAP
12 Toes to Bar
16 Dumbell Snatch (50/35)
20 Jumping Lunges (Alt.)


Tuesday:

For Time:
Partner
800m Run
400m Farmers Carry(70/53)
200 Double Unders
100 Wallballs(20/14)
50 Burpees


Monday:

4 Rounds:
10 Dumbell Thrusters(50/35)
10 Medball GHDs(20/14)
10 Cal Row


Friday:

9:00 AMRAP
9 Deadlifts(225/155)
9 Chest to Bar
9 HSPU


Thursday:

10 Rounds:
6 Front Squats (185/135)
5 strict Pull-ups
50 single-unders

*18 min cap


Wednesday:

4 Rounds:
10 Burpee Over Bar
10 Shoulder to Overhead (135/95)


Tuesday:

For time:
800m Run
5 Rounds of "Cindy"
400m Run
"Elizabeth"

*25min cap
**Cindy - 5pullup 10pushup 15squat
***Elizabeth - 21-15-9
Power Clean(135/95) Ring dip


Monday:

12:00 AMRAP
50 Double Unders
10 OHS(135/95)
15 GHDs


Saturday:

"The Super Total"

8:00am come join us!!


Friday:

For Time:
21-18-15-12-9-6-3
Wallballs(20/14)
Pullups


Thursday:

Open Gym


Wednesday:

For Time:
800m Run
21-15-9
KB Swings(70/53)
GHDs
800m Run


Tuesday:

16min amrap:
20m farmers carry (50/35)
15 db squats
20m front rack carry
15 db sit ups
20m overhead carry
15 burpees


Monday:

14:00 AMRAP
7 Squat Clean Thrusters(135/95)
14 Toes to Bar
42 Double Unders


Friday:

4 Rounds:
10 Power Snatch(95/65)
10 Knees to Elbows
10 Back Rack Lunges(R+L=1)
10 Walking Planks


Thursday:

"Badger"
3 Rounds:
30 Squat Cleans(95/65)
30 Pullups
800m Run


Wednesday:

21-15-9
HSPU
GHDsu
Box Jumps(24/20)


Tuesday:

Partner
5k Row(Alt. 500m)


Monday:

10:00 AMRAP
50 Double Unders
20 Burpees
2 Rope Climbs


Friday:

Partner
6 Rounds(Alt. Rounds)
250m Row
10 Deadlifts(275/195)
20 KB Swings(53/35)


Thursday:

3 Rounds:
20 Wallballs
10 Toe to Bar
20 Jumping Lunges(Alt.)
5 Bar Muscle Ups


Wednesday:

11:00 AMRAP
5 OHS(135/95)
7 Burpee Over Bar
9 GHDs


Tuesday:

12:00 AMRAP
400m Run
25 HSPU
15 Pull-ups


Monday:

3 Rounds:
50 Double Unders
50 Squats
50 Sit-ups


Friday:

??????

Will be announced at the call of 3..2..1..GO!


Thursday:

10:00 AMRAP
5 Power Snatch(135/95)
10 Ring Dips
12 Box Jumps


Wednesday:

"Diane"
21-15-9
Deadlift (225/155)
Handstand Pushup


Tuesday:

4 Rounds:
250m Row
7 Power Cleans(115/80)
7 Front Squats
10 Burpees


Monday:

3 RFT:
25 Wall balls (20/14)
15 C2B pullups
25 GHD sit ups


Wednesday:

13:00 AMRAP
10 Shoulder to Overhead(115/75)
12 Back Rack Lunges
10 Box Jump Overs(24/20)


Tuesday:

For Time:
400m Run
30 Power Snatch(95/65)
30 Toes to Bar
400m Run
30 Burpee Over Bar
30 GHDs
400m Run

*18min cap


Monday:

For Time:
1000m Row
100 Double Unders
100 Squats
100 Situps


Friday:

4 Rounds:
10 Deadlifts(275/195)
25 HR Pushups
25 Situps


Thursday:

Skill Work:
Double Unders
*12min

Then.....

Handstand Pushups
*12min

-Test
3min max reps
-Double unders
3min max reps
-HSPU


Wednesday:

15:00 AMRAP
7 Power Snatch(135/95)
12 GHDsu
15 Wallballs(20/14)


Tuesday:

5 Rounds:
10 Overhead Squats(115/75)
10 Pullups


Monday:

15:00 AMRAP
15 Power Cleans(115/75)
15 Shoulder to Overhead
15 T2B


Friday:

17.5
10 rounds for time of:
9 thrusters (95/65)
35 double-unders


Thursday:

For Time:
400m Run
75 Double Unders
50 Burpees
75 Double Unders
400m Run


Wednesday:

3 RFT:
6 Parallette HSPU
1 Rope Climb
8 Squat Cleans(135/95)


Tuesday:

14:00 AMRAP
20 Cal Row
30 Situps
10m Handstand Walk


Monday:

4 RFT
15 Pullups
10 Power Snatch (115/75)
8 Shoot Throughs


Friday:

17.4
13min AMRAP of:
55 deadlifts (225/155lb)
55 wall-balls (20/14) ball to (10/9ft) target
55-calorie row
55 handstand push-ups


Thursday:

3 Rounds:
5 Power Snatch (135/95)
10 Ring Dips
12 Front Rack Lunges


Wednesday:

16 Min EMOM(Alt.)
5 Squat Cleans (63% of 1RM)
7 Strict Pullups


Tuesday:

For time:
Partner
1000m Row
80 GHDs
80 Push Press (95/65)
80 Box Jumps
1000m Row


Monday:

For Time:

12-9-6-3

Deadlifts(275/195)

Burpee Over Bar

-------------------

4 Rounds

5 Pullups

10 Pushups

15 Squats

-------------------

1200m Park Run /row

 

*Total time with 25:00 cap


Friday: 

17.3

Prior to 8:00, complete:

3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches, 95 lb.

Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch 265 lb.


Thursday:

2 Rounds

1:00 Per Station :30 Rest

Cal Row

Pushups

Jumping Lunges

Battle Rope(Double Arm)

Box Jump Overs*(24/20)

Sled Push

 

*Do not touch on top of the box, must be completely over


Wednesday:

3 RFT:

20 Wallballs(20/14)

20 Pullups

100 Double Unders


Tuesday:

4RFT:

400m Run

15 KB Swings(70/53)

15 GHDsu


Monday:

For Time:

15-12-9-6-3

Thrusters(95/65)

Toes to Bar


Friday:

17.2 

12 min AMRAP of: 

2 rounds of:

50-ft. weighted walking lunge 

16 toes-to-bars

8 power cleans

....Then, 2 rounds of:

50-ft. weighted walking lunge 

16 bar muscle-ups

8 power cleans

 

**Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells 

F 35-lb. dumbbells


Thursday:

Partner WOD

For Time:

500m Row

400m Farmers Carry(70's/53's)

300 Double Unders

200 Situps

100 Pushups

50 KB Swings(70/53)

500m Row


Wednesday:

16 Min AMRAP:

7 Power Cleans(155/105)

10 Box Jumps(24/20)

13 GHDs

200m Run


Tuesday:

21-15-9

Deadlifts(225/135)

Toes to Bar

HSPU


Monday:

"Alison"

For time:

1000m Row

100 Pushups

10 Ring Muscle Ups

1 Legless Rope Climb


Friday:

17.1

For Time:
10 DB snatches (50/35) 15 burpee box jump-overs (24/20)
20 DB snatches 15 burpee box jump-overs
30 DB snatches 15 burpee box jump-overs
40 DB snatches 15 burpee box jump-overs
50 DB snatches 15 burpee box jump-overs
*Time cap: 20 minutes


Thursday:

Partner
10 Rounds
250m Row

Then...

15 RoundsTabata 20:10
Plank Hold(Center/Right/Left)


Wednesday:

9min clock
3min of Burpees
Then...
1rm Back Squat [NO Racks]

*burpees and weight added for score

Then.....
9 Min AMRAP
40 Double Unders
20 Situps
10 Deadlifts(225/155)
10 Hollow Body Rocks


Tuesday:

12 min to find
1rm Hang Snatch

Then ...
4 RFT:
5 Power Snatch (155/95)
5 Burpee Over Bar


Monday:

12 min to find
1rm Hang Clean

Then ...
4 RFT:
5 Power Clean(205/135)
3 Ring Muscle Ups


Friday:

For Time:
Park Run
100 Double Unders
80 Pushups
60 KB Swings(53/35)
40 Russian Twists(25/15)
20 Box Jump Overs(30/24)
10 Hill Sprints(ish)

*Last hill sprint must go all the way in to the gym


Thursday: 

Open Gym


Wednesday:

3x 5 Min AMRAP
5 Power Cleans(155/105)
5 Burpees
10 Jumping Lunges
10 Situps

*Rest 2 min


Tuesday:

8 Min AMRAP
15 Wallballs(20/14)
15 Toes to Bar
15 Box Jumps


Monday:

10 min AMRAP:
8 C2B
5 Deadlifts (315/225)
10 HSPU


Friday:

Partner
10rds For Time:
200m Row
20m Stone Carry(145/115)
5 Push-ups
10 squats
15 Sit-ups

*you row i row, you carry i carry,
you push up i push up.......
**bear hug stone carry


Thursday:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift
**10min and 3 lifts to complete each movement**

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*


Wednesday:

8 min emom: alt.
-7 shoulder to overhead
-7 box jumps

*add weight and height each set if possible

Then....

11 Minute AMRAP:
15 Wallballs(20/14)
10 Knee to elbow
30 Double Unders


Tuesday:

12.3
10 Min AMRAP:
30 Snatch(75/45)
30 Snatch(135/75)
30 Snatch(165/100)
As Many As Possible(210/120)


Monday:

"Tabata This"
Tabata = :20 work / :10 rest x 8

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

**Score = LEAST amount of reps in the

8 rounds per movement added together for total.


Friday:

7 Min AMRAP:
7 KB Swings(70/53)
5 Burpees
7 Toes to Bar


Thursday:

14.2
0:00-3:00, 2 Rounds of:
10 OHS (95/65)
10 Chest to Bar
3:00-6:00, 2 Rounds of:
12 OHS
12 Chest to Bar
6:00-9:00, 2 Rounds of:
14 OHS
14 Chest to Bar......

*Etc following the same pattern until

you fail to complete the rounds in the times frame


Wednesday:

7min AMRAP:
5 Power Snatch(135/95)
10 Box Jumps
15 GHDs


Tuesday:

For Time:
1200m Row
60 Pushups
50 Pullups
40 Ring Dips
30 Power Cleans (135/95)
20 HSPU
1200m Row


Monday:

12.4
12 Min AMRAP
150 Wallballs(20/14)
90 Double Unders
30 Muscle Ups


Friday:

11 Min AMRAP:
10 Thrusters (95/65)
6 Bar Facing Burpees
10 Pullups


Thursday:

12 min AMRAP:
5 Power Snatch (115/75)
15 Hollow body rocks
12 Jumping lunges
15 Situps


Wednesday:

1rm Snatch 

Then....

Open Gym


Tuesday:

400m Run
100 Double Unders
400m Run
80 Air Squats
400m Run
60 GHDS
400m Run
40 Pullups
400m Run
20 Clean & Jerks(95/65)
400m Run
10m Handstand Walk
400m Run


Monday:

13.4
7 min AMRAP
3-6-9-12-15-18-21...
Clean and Jerks(135/95)
Toes to Bar

*Complete each movement at each rep scheme ascending until the time cap is reached


Friday:

3 min AMRAP
10 Deadlifts(185/115)
10 HR Pushups

-Rest 2 mins-

6 min AMRAP
10 Clean and Jerks(135/95)
10 Pullups

-Rest 2 mins-

2 min AMRAP
Burpees


Thursday:

4 Rounds:
10 OHS(115/75)
15 Burpee Box Jumps
20 Situps


Wednesday:

For time:
100 Double Unders
60 KB Swings(53/35)
40 T2B
20 HSPU
100 Double Unders


Tuesday:

Partner Row:
250m
500m
750m
1000m
750m
500m
250m

*Each partner will complete all meters.
Example: Partner 1 row 250m. Partner 2 row 250m. Etc.


Monday:

"The Chief"

5 x 3 min AMRAP of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
-1min rest-


Friday:

Open Gym


Thursday:

Partner* 8 Rounds:
5 Muscle Ups
8 KB Swings(70/53)
10 HSPU

*Partner 1 does a full round, then partner 2


Wednesday:

Ae*ROW*bic Flow Class


Tuesday:

4 Rounds:
15 Box Jumps
10 GHD sit ups
5 Burpees
2 Rope Climbs


Monday:

5 Rounds:
5 cleans (135/95)
5 c2b pull-ups 
5 t2b


Friday:

10 min AMRAP:
5 Power snatch(135/95)
10 Burpees
2 Stone to shoulder(145/95)
20 Situps


Thursday:

10min AMRAP:
3 man-makers (55/25)
10m db walking lunge
20 air squats
10m db walking lunge

*man-maker = push up, db row (R),

push up, db row (L), squat clean thruster.


Wednesday:

For time:
500m row
100 double unders
75 thrusters (45/35)
50 box jumps (24/20)
250m row


Tuesday:

For time:
800m run
15 deadlifts (315/225)
800m run
30 T2B


Monday:

3 RFT:
10 HSPU
15 GHD
20 wall balls


Friday:

3 RFT:
7 Front squats (155/105)
11 Chest to bar pull ups


Thursday:

For time:

50-40-30-20-10
Pushups
Double unders


Wednesday:

21-15-9
Deadlift(275/185)
Burpee over bar


Tuesday:

8 min AMRAP:
10 Pullups
10 GHD sit ups
20 Lunges


Monday:

For time:
- 400m run
21-15-9
Hspu
Wallballs
- 400m run


Friday:

4 RFT:
5 Shoulder to overhead (155/105)
10 Back rack lunges
5 Front Squats


Thursday:

10 RFT:
5 pullups
10 pushups
15 squats


Wednesday:

"12 Days of Christmas"

1 squat snatch (70% of 1rm)
(used for all barbell movements)
2 muscle ups (ring or bar)
3 stone to shoulder (145/115)
4 shoulder to overhead
5 toe to bar
6 strict hspu
7 kettlebell swing (70/53)
8 back squats
9 GHD sit up
10 hr push-up
11 deadlifts
12 thrusters


Tuesday:

"Mary"

20 min AMRAP
5 Handstand pushups
10 pistols
15 Pull-ups


Monday:

Partner* 6 RFT:
300m row
15 wallballs(20/14)
15 box jumps(24/20)

*You do a round, I do a round


Friday:

2k row 

Then...

8 min amrap
5 sumo deadlifts (275/185)
10 hspu
15 hollow rocks


Thursday:

9-7-5
Squat Cleans (205/135)
C2B pull-ups 
Ring dips


Wednesday:

? Mystery Workout ¿


Tuesday:

5 RFT:
50 Double unders
20 Wallballs(20/14)
15 GHD sIt ups
2 Legless rope climbs


Monday:

13 min AMRAP:
250m row
6 burpee over rower
10 m Db walking lunge (45/25 x2)


Friday:

"Amanda"

9-7-5
Muscle-ups
Squat Snatch (135/95)


Thursday:

3 min AMRAP
10 deadlifts (135/95)
10 jumping air squats

Rest 2 mins

3 min AMRAP
7 hang cleans (135/95)
5 burpee over bar


Wednesday:

Partner
3:00 stations :30 transition
-Heavy bag (3 hit combo=1rep)
-Yoke carry (365/255)
-Stone 2 shoulder + lunge (145/100)
-Sled pull

*Alt. Reps However


Tuesday:

For time:
30 HSPU
40 box jumps
50 Wall balls
60 T2B


Monday:

"Helen"

3 rounds for time:
400m run
21 KB swing (53/35)
12 Pull-ups


Friday:

For time:
100 double unders
60 wall balls (20/14)
40 GHDs
20 Burpees
100 double unders


Thursday:

4 RFT
10 OHS (135/95)
5 Burpee over bar
20 Russian twists with plate (45/25)


Wednesday:

Open Gym


Tuesday:

21-15-9
Kb swings (70/53)
Plyo pushups
Med ball situps(20/14)


Monday:

6 RFT
Partner 1:1
250m row
10 thrusters(95/65)
10 c2b Pull ups


Friday:

4 RFT:
10 Deadlifts(225/155)
15 pullups


Thursday:

Closed

Happy Thanksgiving ?


Wednesday:

15 min AMRAP
400m run
15 GHDs
1 rope climb
10 HSPU
1 rope climb


Tuesday:

5 min AMRAP
5 power snatch(135/95)
30 double unders


Monday:

5 min AMRAP
20 Wallballs(20/14)
10 Burpee box jumps

*Go Unbroken!!


Friday:

Partner
For time:
400m farmers carry(2x70/53)
100 wallballs(20/14)
200 double unders
50 HSPU
200 double unders
100 med ball situps
400m farmers carry


Thursday:

5 RFT
5 power cleans(155/105)
5 shoulder to overhead


Wednesday:

For time:
1000m row
50 OHS(95/55)
100 double unders
50 kb swings(53/35)
10 ring muscle ups


Tuesday:

3 RFT:
25 wallballs(20/14)
15 chest to bar pull-ups 
25 GHD sit ups


Monday:

10 min AMRAP:
10 power snatches(115/75)
10 overhead lunges
10 burpees


Max Out Week


Friday:  Deadlift

?? Thank a Veteran ??

For time:
1200m park run
50 calf raises w/ dumbells(55/25)
40 wall balls
30 pullups
20 db lunges
10 strict hspu


Thursday:  Front Squat

Buy in 30 double unders
Then
5 RFT*
20 situps
20 pushups
20 mountain climbers

*every 2 min 30 double unders


Wednesday:  Shoulder Press

Open Gym


Tuesday:  Weighted Pull-Ups

15 min AMRAP:
400m run
10 knees to elbows
15 pushups
20 squats


Monday:  Back Squat

4 min AMRAP:
15 deadlifts (135/95)
12 jumping lunges

Rest 2 mins

4 min AMRAP:
8 hang cleans 135/95)
6 burpee over bar


Friday:

2016 Lift Off workout

15 min amrap of:
25 pull-ups
50-calorie row
100 overhead squats (45/35)
50 box jumps
25 pull-ups


Thursday:

12 min emom (alt.)
120m Shuttle (20m d&b 40m d&b)
3 Hang Clean + 2Jerk @ 60%
Then....

3 RFT
10 KB swings(70/53)
15 pullups
20 wall balls(20/14)


Wednesday:

400m run
15 snatch(135/95)
400m run
12 power snatch
400m run
9 OHS


Tuesday:

4 rounds for time:
10 HSPU
15 GHD sit ups
15 ring dips
10 T2B


Monday:

"Grace"

30 Clean & Jerks (135/95)

Donate to help save the ta-tas

https://www.barbellsforboobs.org


Friday:

5 RFT:
5 Squat clean thruster(185/135)
10 Box jumps(24/20)
10 HR Pushups


Thursday:

Strength

14 min emom (alt)
-Clean complex @70%
Clean, hang clean, 2 split jerk.
-8 ghd rows (35/18)
Then...

7 min AMRAP
10 Pullups
10 T2B
10 Burpees


Wednesday:

Partner 5k row
*alternating every 500m


Tuesday:

12 min AMRAP:
400m run
10 power snatches(115/75)
10 overhead lunges


Monday:

4 RFT
50 Double unders
20 Wall balls(20/14)
20 Ghds


Friday:

Open Gym.


Thursday:

Strength

14 min emom (alt.)
-50m sprint
-3 power snatches @70%

Then.....
30 muscle ups

*15min cap


Wednesday:

Tabata 20:10
-Double unders
-Ring rows
-Wallballs (20/14)
-Walking planks

*Stay at one station for 8 sets


Tuesday:

3 rounds for time:
25 kb swings (53/35)
25 situps

*7min cap
At 7 min mark

3 rounds for time:
25 thrusters (45/35)
25 sit ups

*14min cap


Monday:

For time:
1-10-1
Ring push ups
Knees to elbows

*15min cap


Friday:

21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats (75/55)
Chest-to-bar pull-ups


Thursday:

15 min to build to 1rm
clean and jerk
Then...

12 min emom @70%
3 position clean + jerk
Ground, below knee, above knee


Wednesday:

"Freestyle Fran"

45 reps of each for time:
Thrusters (95/65)
Pull-ups

Partition as needed to complete

45 reps of each exercise as quickly as possible.


Tuesday:

15 min to build up to 1rm snatch
Then....

12 min emom @70%
3position snatch
Ground, below knee, above knee.


Monday:

10min AMRAP:
30 double unders
15 power snatches (75/55)


"Sprint Week"

Friday:

15 min AMRAP
Partner
10 hspu
10 ghds
2 rope ascents

*partner 1 does a round, partner 2 does a round
* score is total rounds


Thursday:

12 min AMRAP
Partner
5 squat snatch(135/95)
3 muscle ups

*partner 1 does a round, partner 2 does a round
* score is total rounds


Wednesday:

Technique Day-
Snatch

Snatch Focus (100 rep warm-up) (45, 35, pvc)
(new set every :45)
10 Snatch Deadlift
10 Snatch Deadlift Shrug (triple extension)
10 Snatch Deadlift Shrug High Pull
10 Scarecrow w/3 second pause (power position)
10 Rear Neck Press
10 Snatch Drop
10 OHS
10 Sots Press
10 Power Snatch
10 Snatch


Tuesday:

4 min AMRAP:
10 med ball situps(20/14)
10 wall balls

-Rest 3 mins-

4 min AMRAP:
6 pullups
8 pushups
10 box jumps(24/20)


Monday:

3 min AMRAP:
5 deadlifts(155/105)
5 hang cleans
5 burpees

-Rest 3 min-

3 min AMRAP:
Bear Complex(155/105)

-Rest 3 mins-

3 min AMRAP:
5 front squats(155/105)
5 burpee over bar
150m run


Friday:

13 min AMRAP
10 kb snatch(70/53)
13 goblet squats
23 situps
31 double unders


Thursday:

Time Priority Diane

For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

Switch at: 1:00/ 2:00/ 2:45/ 3:30/ 4:00/ 

This workout takes 4.5 minutes, with no rest between exercises.


Wednesday:

14 min AMRAP
5 squat cleans(205/145)
10 HSPU
15 cal row


Tuesday:

For time
400m run
10 wallballs(20/14)
10 burpees
10 box jumps(30/24)
20 wall balls
20 burpees
20 box jumps
400m run


Monday:

4 RFT
10 OHS(135/95)
15 pullups
20 GHDs


Friday:

Partner 20min AMRAP
10 cal row
10 deadlifts(205/145)
10 burpee box jumps (24/20)
10 hang power cleans(135/95)
10 wallballs
*alternating stations


Thursday:

Technique Day -20min-
Double Unders

*Then you pick a workout with -Double Unders
10min or less


Wednesday:

10 min AMRAP:
5 squat snatch(135/95)
10 pullups


Tuesday:

For time:
1000m row
30 box jumps
30 hspu


Monday:

5 RFT:
5 squat clean thrusters(165,115)
5 muscle ups


Friday:

For time:
1200m park run
60 wall balls(20/14)
50 ghds
40 hr pushups
30 box jump overs (24/20)
1200m park run


Thursday:

10 min AMRAP:
8 Shoulder to overhead (135/95)
10 Pistols
8 Burpee over bar


Wednesday:

4RFT:
50 double unders
400m run
20m handstand walk


Tuesday:

10 min EMOM Snatch complex @ 60%
1 power snatch, 1 squat snatch, 2 ohs


Monday:

3 X 3:00 amrap - 1:00 rest
12 wall balls
9 t2b
6 power cleans (135/95)


Friday:

Open Gym


Thursday:

21-15-9
OHS(115/75)
HSPU
Pullups


Wednesday:

Partner WOD:
600 med ball run(20/14) 200m alt
50 wall balls
50 ring dips -w/med ball
600m med ball run
50 GHDs -w/medball
50 burpee box jumps -w/med ball


Tuesday:

5 RFT:
7 deadlifts(135/95)
7 hang cleans
7 s2oh
7 back squats


Monday:

Labor Day - 6,7, 8:30 core blast, 11 yoga Only

For time:
800m run
60 T2B
50 push ups
40 goblet squats(70/53)
30 burpees
20 kb swings(70/53)
100 double unders


Friday:

1rm Deadlift

Then.....

"Diane"

21-15-9
Deadlift (225/155)
Handstand Pushup


Thursday:

1rm Floor Press

Then......

3 rounds of
:40 on :20 off at each station
-Row
-GHD
-Double unders
-Push ups


Wednesday:

1rm Power Clean

1rm Power Snatch

Then.....

Open gym


Tuesday:

1rm Shoulder Press

Then......

10 min AMRAP:
8 c2b pullups
10 hspu
12 hollow body rocks


Monday:

1rm Back Squat

Then.....

7 min AMRAP:
10 box jumps (24/20)
10 step ups alternating(95/65)
10 kb swings(70/53)


Friday:

5 RFT:
7 hang cleans(135/95)
5 wall walks
30 situps


Thursday:

For time:
250m row
50 squats
250m row
50 pushups
250m row
50 pushups
250m row
50 squats
250m row

*16min cap


Wednesday:

For time:
150 double unders(3x singles)
7 bear complex(155/105)
25 ghdsu
50 pullups
25 ghdsu
7 bear complex
150 double unders


Tuesday:

5 RFT:
5 deadlifts(315/225)
5 burpee over bar
5 strict hspu


Monday:

4 RFT:
5 snatch(135/95)
6 back rack lunges
7 evil wheels with barbell


Wednesday:

Partner workout
20 min AMRAP:
2 kettle bell Curtis P's (53/35)
(power clean, right lunge, left lunge, jerk)
5 pull up
10 push ups
15 air squat

*I do a rd. You do a rd.


Tuesday:

Snatch:
8min to build to 80%
Then 5min Emom:
3 singles at 80%

Then.....

5 rounds for time:
12-Box jump overs
10-alternating kettle bell snatches (53/35)
8-burpees
6-handstand Pushups

*17min cap


Monday:

15min AMRAP
-6 ring dips
-6 goblet squats (70/53)
-6 t2b


Friday:

12-9-6-3
Power Cleans @ 65% of 1rm
Strict HSPU


Thursday:

4rds for time:
14 burpees
14 Front rack lunges (135/95)


Wednesday:

Max distance broad jump measured in inches
*10min cap

Partner workout
For time:
50 burpee box jump over
40 squat clean thrusters (95/65)
30 walking plank (hold)
20 box circles
10 ring muscle up
20 power snatch (95/65)
30 bent over rows (95/65)
40 dead bugs (hold)
50 hspu (hold)

*alt reps on all movements
*25min.


Tuesday:

5rds for time:
10 Axle deadlift (doh,185/135)
5 Strict pull-ups
10 Med ball sit up throws


Monday:

14min amrap:
8 Kb snatch (right,53/35)
12 wall balls (20/14)
8 Kb snatch (left,53/35)
400m run


Friday:

"Paul"
Five rounds for time
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20m

*18min cap.

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


Thursday:

"JT"

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

*14min cap.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


Wednesday:

Partner "The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlift (245/175)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

*alt movement- 18min cap.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.


Tuesday:

10 min amrap
10 power snatches 95/65
12 slam balls 20/15
14 abmat situps


Monday:

????????"Murph"????????

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.????????


Friday:

5 rounds for time
400m run
15-ghds
7-deadlifts 315/225


Thursday:

EMOM Alternating minutes for 16min
1st minute 3-snatches at 70%
2nd minute 3-stone 2 shoulder (115/65)


Wednesday:

Partner workout for time:
2000 meter row (switch every 200m)
100 wall balls
80 ring rows
60 shoulder 2 overhead (155/105)
40 evil wheels
20 shoot throughs
10 wall walks

*split work however except row

*25min cap


Tuesday:

A12min amrap:
27-double unders
13-box jump overs 24/20
9- dumbbell thrusters 45/25


Monday:

For time
21-18-15-12-9-6-3
Walking lunges
Abmat sit-ups
2-4-6-8-10-12-14
Strict pull-ups


Friday:

15 min build to 1 rm
Overhead Press
Then....
20 min amrap
1 deadlift @2x body weight
10 wall balls 20/14
1 rope climb
10 toes to bar


Thursday:

15min build to a 1rm front squat
Then....
For time:
12-9-6-3
Squat clean (AHAP)
Strict pull-ups
Strict ring dips


Wednesday:

For time
21-15-9
Cal row
Ghd sit-ups
Handstand push-ups


Tuesday:

15min build to a 1rm floor press
Then....
For time:
50 shoulder to over head
(@75% of 1rm shoulder press)
- 400 meter run every time
the bar touches the ground

*20 min time cap


Monday:

15 min build to a 1rm farmers pick

(deadlift with the farmers handles)

Then...
15min amrap ascending ladder by 2s
- Kb swings 70/53
- Goblet squats 70/53

**5 burpees penalty every time

kettle bell touches the ground


Friday:

¿Hopper WOD?
21-15-9 rep scheme
Every class picks 4
different movements
from the hopper.


Thursday:

3rds for time:
500m row
30m farmer carry (150/100)
12 chin up
8 burpee bar touch (inside rig)


Wednesday:

For time:
9-6-3
Squat clean thruster (155/105)
Bar muscle up
*10min cap

-5min rest-

3rds for time:
20 front rack lunges (155/105)
15 ghd sit up
15 kbs (70/53)
*20min cap


 Tuesday:

Regional event 1 by percentage
For time:
10-8-6-4-2
Squat snatches @
70%-75%-80%-85%-90%
*12min cap

-rest 3min-

6min AMRAP
Ascending ladder by 3s
Power clean and jerk (135/95)
Toes to bar


Monday:

Open workout 11.4
10 min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

-See where you rank up-
http://games2011.crossfit.com/content/scoreboard.html


Friday:

5x3 Deadlifts
*heavy as possible
Then.....
4 RFT:
400m run
15 GHDs
1 rope climb
250m row
15 k2e
1 rope climb


Thursday:

15 min build up to 1rm Snatch
Then....
10 min EMOM
3 snatch @ 70%


Wednesday:

AMRAP(total reps)
0-7:00
10 HSPU
10 deadlifts 225/155
7:00-14:00
10 wall balls 20/14
10 pullups
14:00-21:00
10 t2b
10 burpees


Tuesday:

5x3 Back Squats
*heavy as possible
Then....
14 min AMRAP
30 Double Unders
3 Squat clean & jerks (185/125)


Monday:

For time:
15-12-9-6-3
Thrusters(115, 65)
Ring dips
Box Jumps(30,24)


Friday:

5 RFT:
5 Burpee muscle ups
7 Power snatch (135,85)
9 hspu
11 Russian twists with plate (45,25)


Thursday:

15min to build to 1rm
Clean and Jerk
Then
4RFT:
400m run
5 c&j (75%)


Wednesday:

15 min AMRAP:
150m plate farmers carry (25,15)
20 kb swings (53,35)
15 goblet squats
10 step ups with kb


Tuesday:

15min Build to 1RM Front Squat
Then:
20min EMOM Alternating
3 Front Squats(80%)
12 T2B


Monday:

For time:
60 Cal row
50 wall balls
40 push-ups
30 ghds
20 burpee box jump overs
100 dubs (4x the singles)


Friday:

4 RFT*:
400m run
3 muscle ups
6 hang cleans(185, 115)*
9 burpee over bar
12 deadlifts (clean weight)
15 t2b

*30 min cap so FINISH!
*pick a HEAVY weight and push yourself, should not be TNG the whole time


Thursday:

15 min to build to 1rm Snatch
Then....

3 RFT
10 snatch (95, 45)
10 box jumps
3 wall walks


Wednesday:

Partner Wod Alternating stations
25 min AMRAP:
250m row
10 overhead walking lunges (95, 55)
15 wall balls


Tuesday:

10 min EMOM
8 Back squats (135, 95)

-Rest 5 mins-

Row 1K


Monday:

10-1

Deadlifts (225/155)

HSPU


Friday:

Olympic lifting total

14 min to build up to 1rm Snatch

14 min to build up to 1rm Clean & Jerk

*total weight is score


Thursday:

"Elizabeth"
21-15-9
Clean (135/95)
Ring Dips

Then…

5 x 100m Sprints for time (Add times together for score)


Wednesday:

3 x 3min AMRAP – 1min rest

-10 Burpee over bar
-5 Shoulder to overhead (155/105)

* pick up where you left off each rd.


Tuesday:

12 minutes to max:

Clean + front squat

Then ....
3 x 1 @ 85%; 3 x 1 @ 80%

Then...

For time:
10 - 1
Knees to elbows
Front rack lunges (135/95)


Monday:

“narF”

9-15-21 reps for time of:

Pull-ups
Thrusters (95/65)

Then....
Accumulate (15 x 1RM)lbs Back Squat

Choose sets, reps, and weight to add up to 15 x your 1RM back squat.


Friday:

18 Minute AMRAP

25 wall balls (20/14)
25 KBS (53/35)
25 toes to bar
25 Calorie Row


Thursday:

8m AMRAP

(3;3),(6;6),(9;9)…

Walking Lunges
Ring Dips


Wednesday:

Build to heavy 1 x OHS with the following set <12minutes

3-3-2-2-1-1

Then…

10m EMOM

3 OHS (60% of today’s max)


Tuesday:

10rds for time:

10 Pull-ups
20 Push-ups
30 Air Squats


Monday:

For Completion: 12 min CAP

20 Deadlifts (75% 1 RM)

Rest 2 minutes then…

4 RFT

150m Farmer Carry (45lb plate/25lb plate)

1 Rope Ascent


Friday:

"Nancy"

5 Rounds for time:
400m run
15 Overhead Squats (95/65)


Thursday:

6 Rounds For Time:

10 KBS (2pd/1pd)
10m Hand Stand Walk
10 Box Jumps (30”/24”)

Then 

10 min to build to 1rm front squat


Wednesday:

1RM Back Rack Split Jerk (~12m Cap)

Then….

8x2 Back Rack Split Jerk (65% of today’s max)

Then...

5 minute AMRAP:
Ascending Ladder of:
Wall-Ball Shots (20, 14)
Medicine Ball Sit-Ups


Tuesday:

15min amrap:
50m tire drag (45/25)
15 sit ups
12 pull ups
9 thrusters (95/65)


Monday:

For-Time:

10 Dumbbell Turkish Get-ups (45/25)
100 Double-unders
8 Dumbbell TGU
80 Double-unders
6 Dumbbell TGU
60 Double-unders
4 Dumbbell TGU
40 Double-unders
2 Dumbbell TGU
20 Double-unders


Friday:

16.5

For time:

21-18-15-12-9-6-3
Thrusters (95/65)
Burpees


Thursday:

Game Day

Wally-ball

Volley ball with 14lb wall ball

Catch the ball, squat below parallel, wall ball toss over the net+burpee

-10 minute match

-If the ball lands on your side the other team gets a point

-10 air squat penalty for dropped balls for the whole team

 

Hi-Temp Ninja Warrior: Stage 1

Climb all the way around the rig without touching the ground.

-Touching next pull-up bar section marks completion

-Each pull-up bar section is 1 point, upon completion

-3-minute time cap

*Scale is max time hanging from the bar… with one hand.

-You choose the hand

-10 seconds = 1 point (10 point maximum)

-No rounding up (9 seconds is no points)

 

Box Jump Course

Jump forward, left, right, back, around, and most importantly… over.

-45 second time cap

- “points” = (cap – time)


Wednesday:

Row for 10 minutes easy pace then…

 

5 minutes: EMOM

1 power snatch + 3 Snatch balance (75/45)

5 minutes: EMOM

3 hang (below knee) squat snatch (95/55)

5 minutes: Establish 1RM squat snatch


Tuesday:

“Elizab*tch”

20 minute AMRAP
15 Cleans (135/95)
15 Ring Dips


Monday:

“Jackie”

1000m Row

50 thrusters (45/35)

30 pull-ups 

10-minute cap…

-Rest 2 minutes then… 

50 Over Head Squats (65/35)

If bar dropped add 5 reps


Friday:

Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball


Thursday:

Game Day


Wednesday:

17 Minute AMRAP:

18 Squat Snatch (75/55)
6 HSPU
15 Squat Snatch (95/65)
9 HSPU
12 Squat Snatch (115/75)
12 HSPU
9 Squat Snatch (135/85)
15 HSPU
6 Squat Snatch (155/95)
18 HSPU
AMRAP Squat Snatch (175/105)

**If you can not snatch the weight (5 misses) then amrap at the hspu.
Score = total reps


Tuesday:

Sprint 400m for time

- Rest 3:00 minutes 

50m Sprint Every 30 seconds for 5 minutes

- Rest 3:00 minutes

Sprint 400m for time


Monday:

For Time:

30 Deadlifts or 10 Cleans (225/155)

30 Hand Release PU or 10 HSPU

30 Box Jumps or 10 Box Jump Overs (No touch)

30 KB swings or 10 KB Snatches Alt. (2pd/1pd)

30 Pull-ups or 10 muscle ups

Easier = more reps, harder = less reps. YOU CHOOSE!

Then…

 Accumulate (10x1RM)lbs Back Squat

(Choose weight, sets, and reps to accumulate pounds equivalent to 10 X Back Squat 1RM)


Friday:

16.3
7-min. AMRAP:
10 power snatches (75/55)
3 bar muscle-ups

-Scaled-
7 minutes of:
10 power snatches (45/35)
5 jumping chest-to-bar pull-ups

*use bar 6" from head


Thursday:

Game Day

1). 2:00 Heavy Sled Push (body weight)
10m Shuttle, each 10m =1pt


2). Wall Ball Granny Toss over pull-up bar
(30/20) 2:00m for max reps
(With your back to the pull-up bar, you will granny toss the wallball over your back over the bar, then back from the other side.)


3). Hurdle Ladder
(height increases, points increase 1-8 at each of 8 stages)


4). Rower Accuracy
2 Attempts to row stopping at 100m exactly. Once you cease you may not continue to row. Best of 2.
100m = 10 points
99m = 9 Points
98m = 8 points...

*score is total reps/points


Wednesday:

14 minute AMRAP:

20 Ground to overhead (45lb plate/25lb plate)

150m run w/ plate overhead


Tuesday:

Partner workout

10 Back Rack Lunges (115/75)
-Handstand hold
9 Back Rack Lunges (135/85)
-Handstand hold
8 Back Rack Lunges (155/95)
-Handstand hold
7 Back Rack Lunges (175/105)
-Handstand hold
6 Back Rack Lunges (195/115)
-Handstand hold

 

1. Partner 1 Lunges while partner 2 holds handstand

2. Lunges can only be completed while other partner is in handstand hold

3. Both Partners complete each set of lunges before moving up in weight

4. 20 minute time cap


Monday:

For time:

30 wall-balls
25 burpees
20 KBS (2pd/1pd)
15 Strict pullups
25 wall-balls
20 burpees
15 KBS (2pd/1pd)
10 Strict pullups
20 wall-balls
15 burpees
10 KBS (2pd/1pd)
5 Strict pullups


Friday:

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.


Thursday:

For Completion in any order:

3 sets at each station:

10 GHD hip extensions
10 OHS (45/35)
10 Seated dumbbell shoulder press (25/10) (Back against wall)
1:00 Super Couch
1:00 Banded Bully
1:00 Banded Squat Hold

Then…

1000m for time


Wednesday:

6x3
Snatch
(Must be touch-n-go, no pauses)

-then-

5 Rounds for time:
10 Calorie row
5 snatches (75% of best 3RM touch-n-go)


Tuesday:

21-18-15-12-9-6-3 reps for time:
Box Jumps
Thrusters (75/45)


Monday:

3 Rounds for time:

3 Cleans 185/125
6 hand stand push-ups (strict)
9 Deadlifts 185/125
12 toes to bar

Rest 3 minutes

3 Rounds for time:

3 Cleans 185/125
6 hand stand pushups (strict)
9 Deadlifts 185/125
12 toes to bar

*total time


Friday:

16.1

20 min AMRAP of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.


Thursday:

15 min (slow easy pace)
500m row
10 overhead squats 65/45
10 power snatches 65/45
10 power cleans 65/45
10 banded good mornings
10 mountain climbers


Wednesday:

1:15 on / :45off
rotate through 3 times
-Amrap viper press
-Amrap 10m yoke carry
-Amrap stone to shoulder
-Amrap tire flip
-Rest


Tuesday:

15 min amrap
15-Ab mat sit-ups
12-Slam balls
9-Strict pull ups


Monday:

5 rounds for time
10-Power cleans 135/95
10-Wall balls 20/14
10-Ring push-up
50-double unders


Friday:

2 man team for time:
100-hand release push-ups
75-kb swings 70/35
50-push press 95/65
25-bar muscle ups
50- burpees box jump overs 24/20
75-Russian kb swings 70/35
100-double unders each partner

*40min cap


Thursday:

10min to build to a 1rm deadlift
-then-
20 EMOM alternating min
3 clean and jerks AHAP
10 ring dips


Wednesday:

5 sets (:40 work/:20 rest)
Max reps at each station
-Cal row
-ghd sit-ups
-double unders


Tuesday: 

10 min to build to a 1rm over head press
-then-
12 min amrap
3 muscle ups
6 strict handstand push-ups
9 back rack lunges (@35% of Monday's back squat max)


Monday: 

10 min to build to 1rm
Back Squat

-Then- 

5 rounds for time:
10 power snatches 95/65
10 overhead squats 95/65


Friday: 

5 rounds for time:
9 box jump overs 24/20
15 handstand push-ups
21 ab mat sit-ups

 *20min cap


Thursday:

12 min EMOM Alt.
10 thrusters 95/65
30 double unders


Wednesday:

30 stone to shoulder

for time, heavy as possible


Tuesday:

15 min amrap
10 deadlifts @50% of 1rm
8 burpee over bar
10 chest to bar pull-ups 


Monday:

For time:
2-20 ascending ladder by 2's
-Wall balls
-Toes to bar


Friday: Surprise!!

In house competition
**Top three get prizes next monday** 

Workout 1:

Establish 1rep max deadlift.

(Max load divided by body weight)

*10 min cap

-5 min rest-

Workout 2:
For time:
25/20 cal row
30 thrusters (45/35)
25 burpees

*10 min cap 

-5 min rest- 

Workout 3:
Max rep overhead lunge (75/45) 

*2 min cap

-5min rest-

Workout 4:
Max single unders

*3 min cap


Thursday:

 9 min amrap ladder:

3, 6, 9, 12.....
toe to bar
overhead squat (115/85)


Wednesday:

Clean and Jerk

*15 min cap

then take 50%
For Time:
50 power cleans


 Tuesday: 

"Annie+"
50-40-30-20-10
Double unders
GHD situps

 Or

"Annie"
50/40/30/20/10
Double-unders
Situps


Monday:

3 sets of:
1:1 work:rest

Row 1K


Friday:

7 min amrap:
10 ring dips
10 pushups

-2 min rest-

7 min amrap:
10 hang cleans(95/75)
10 push press

-2 min rest-

7 min amrap:
10 jumping lunges
10 box jumps (20in for everyone)


Thursday:

Team workout
3 man team: 30 sec work: 30 sec rest

For time:
150 Pullups
125 deadlifts 185/115
100 box jump overs 24/20
75 C&J 135/95
50 chest to bar pullups
25 squat snatch 115/85


Wednesday:

Strength:
Deadlift-5x10 (add weight each set)

Workout:
For time:
35 air squats
10 thrusters 115/85
35 air squats
*this is a sprint


Tuesday:

 15min to find 

10rm  Bench press

-then-

For time:
1-10-1
Ring push ups
Knees to elbows

*15min cap


Monday:

-Monster mash from Crossfit Linchpin-
**SCALE as needed**

*10min cap
4 rds for time:
7 clean and jerks (135/95)
7 ring muscle ups

-5min rest-

*15min cap
3rds for time:
21 wall balls
14 hspu
7 deadlifts (315/205)

-5min rest-

*15min cap
2rds for time:
400m run
30 toes to bar
20 cal row


Friday:

For time:
100 double unders
4 rope climbs
40 box jumps
4 rope climbs
40 wall balls
4 rope climbs
100 sit ups

*scale for rope climbs = KB pulls x3


Thursday:
(From Rack)
Thrusters- 4x3 (get heavy)
Ring Dips- 4x3

for time:
21-15-9 reps of:
ohs 95/75
deadlifts 135/95
*this is a sprint and should be done unbroken


Wednesday:

Test max rep pull-ups 

then
2 sets of: 1 min work: 1 min rest
burpees
slamballs
push press (95,65)
db snatch (55,35)

*find a pace and move the entire minute. comfortable & steady


Tuesday:

9 min amrap:
150 m row/run
max rep unbroken HSPU
(can not rest on head)
150 m row/run
max rep unbroken Power Cleans 135/95
(can not rest on ground or hang)

*continuous movement on both movements 

*score is total max reps of both


Monday:

35 rounds for time:
*15 min cap
1 burpee
1 ring muscle ups

modified:
1 burpee
2 pullups
or
1 burpee w/db
1 db thruster


Friday:

Partner workout
For Time:
50-40-30-20-10
Pullups
situps
deadlifts 165/105

*once athlete starts movement they must complete the intended reps for that movement alone.
EX. partner 1 starts 50 pullups, must do all 50 reps before partner 2 can start 50 situps


 Thursday:

Strength:
Strict Press- 5x5

(try to use 75% for all sets)

7 min amrap:
16 pistols
5 C&J 185/115
-rest 3 min-
3 min amrap:
burpees


Wednesday:

5min EMOM
5 back squats, adding weight each set
then
Find 20 rep max back squat


 Tuesday:

For Time:
21-15-9 reps of
Hand Stand Pushups
box jumps 24/20
50 double unders after each set


 Monday:

20 min AMRAP
400m row
21 wall balls
15 thrusters 75/55
9 c2b pullulps

skill: 50 Hollow Body Rocks


 Friday:

For Time:
10-1 reps of:
Back Squats Thrusters 75/55
Back rack Lunges


 Thursday:

For Time:
3 rounds of:
1 round of "Cindy"
1 round of "DT"

"Cindy"=5 pullups, 10 pushups, 15 air squats
"DT"=12 deadlifts, 9 hang cleans, 6 shoulder to overhead
load= 155/105


 Wednesday:

EMOM for as long as you can go:
5 power snatches
-start weights-
Men: 75 Women: 55

*score= time and note weight used
*Add weight each set*
*singles or touch n go, athletes choice


 Tuesday:

10 min build to Heavy Front Squat

- 5 min rest
(take 50% of that 1rm)
For Time:
50 reps of Front Squats

*this will be from the ground


 Monday: 

5min AMRAPs
10 cal row & 5 burpee over rower
- rest 2:00
10 wall balls & 5 power cleans 155/105
- rest 2:00
10 toe to bar & 5 strict pullups 

*score is total reps


 Friday:

Closed

Happy New Year!!


 Thursday: (5am and 6am Only)

Partner "Danny"

20 min amrap:
-30 box jumps
-20 push press (115/85)
-30 pull-ups

*break however


 Wednesday:

5rds for time:
400m run
25 db thrusters (45/25)
15 burpees


Tuesday:

For time:
100-200-300-400-500 rowing (meters)
50-40-30-20-10 GHD sit-ups


 Monday:

Death by:
Med ball overhead lunge

*up by 2s on a :40 clock

Strength:
10x7 back squat [find heaviest load of 7reps]


 Friday:

Closed

Merry Christmas!!


Thursday:

5:00-6:00am and 6:00-7:00am ONLY

Open Gym


 Wednesday:

"12 days of Christmas"

1 squat clean thruster (185/125)
2 burpee over bar
3 front squats (185/125)
4 hspu
5 pull ups
6 walking lunge w/kb (70/53)
7 kbs (70/53)
8 deadlifts (185/125)
9 push ups
10 ghd sit ups
11 shoot throughs
1200 m row or run

*done just like the song ;
1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1,......


 Tuesday:

2 man team
-0:00-7:00
"Fran"
21-15-9 thrusters (95/65/) /pullups
-7:00-14:00
"Grace"
30 clean and jerks (135/95)
-14:00-21:00
3rds for time
50 double unders
15 ohs 135/95
-21:00-28:00
5 rds of:
15 wall balls
5 ring muscle ups (pullup sub)

*Total work time = score


 Monday:

"Olympic weightlifting total"

-10min to warm up
then 3 attempts (snatch)
-10min to warm up
then 3 attempts (clean & jerk).

*Add best lifts together for your total.


 Friday:

"Fight Gone Bad"

Three rounds of:
Wall-balls (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

-1min rest-


 Thursday:

Recovery jog
800m - 1mi
-then-
20 min of mobility


 Wednesday:

15min to build to 1rm Overhead Squat

-then-

10min emom (alt)
60% of ohs max 8 reps
10 knees to elbows


 Tuesday:

2 rounds:
2 rope climbs
12 hang snatches(115/85)
6 back squats (115/85)
24 ghd sit-ups
6 bar muscle ups
12 kb swings (70/53)


 Monday:

*don't be late*

50 burpees for time:
 
10 min EMOM:(alternate)
5 front squats
15 sit-ups 

Friday:

Open Gym


 Thursday:

5-10 min EMOM: (you choose duration)
Elite:
1 kip
2 butterfly pull-ups 
2 butterfly C2B
2 bar muscle ups 
 
RX: 
1strict Pull-up 
2 kips 
2 Kipping pull-ups
2 kipping c2b pull-ups 
 
Modified:
3 kips
Stop
2 kips
Stop
1 kip to arm bend
 
(At any time if shoulders begin to hurt, stop, take a minute it 2 off)

 Wednesday:

2 man team:
50 bear complex for time:
(165/115)

Bear complex = Squat clean thruster Back squat thruster

*break up how ever, do as many reps as you want. Just get it done.


 Tuesday:

25 cal row
25 burpees
25 oh lunges (45/25 plate)
25 jumping air squats
25 push-ups
50 sit-ups
25 push-ups
25 jumping air squats
25 oh lunges
25 burpees
25 cal row


Monday:

"Diane"
21-15-9 
Deadlifts
HSPU 

Friday:

"Tabata something else"

:20 on :10 off x 8 sets for each exercise
Pull-Ups
Push-Ups
Sit-Ups
Squats


 Thursday:

10 min Partner smash quad
Row 500m
10 min Partner smash calf
Row 500m
10 min roll or smash back


 Wednesday:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max

in 10min.

Back Squat

Shoulder Press

Deadlift


 Tuesday:

20 min AMRAP:
15 toe to bar
30 push jerk 95/65
15 c2b pull-ups
30 ghd sit-ups


 Monday:

1-2-3-4-5
Ring muscle ups/Bar Muscle up/strict C2B/strict Pu/pull-ups
Squat Clean Thruster (BW)


 Wednesday:

15 min to build to heavy complex
-Muscle snatch
-power snatch (below the knee)
-full snatch (below the knee)
-snatch balance
-overhead squat

Then 

12min amrap:
2 curtis p's (135/95)
8 burpees
10 toes to bar


 Tuesday:

For time:
70 reps total rotate everyday :30/ :05 rest
Push jerk 205/145 (from rack)
Weighted pistol 70/53
Wall walks

Scaled:
140 reps
Push jerk 95/55
Jumping air squats
Burpees


(If you don't work at a station, and choose to rest you must start at that station when you are ready to work again. )


 Monday:

For time: 
15 Clean & Jerks
15 HSPU/HR push-ups
15 Clean & Jerks
 
*heavy as possible on the C&J 
 
Strength:
Back squat build to Heavy double

Friday:

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups


 Thursday:

20 min stretch
-then-

Open gym!

Think about what you are going
to put on the goal board


 Wednesday:

1rm back rack jerk
(Snatch or clean grip)

** 15min cap

-Then-

4 min amrap:

10 HSPU
Power clean 135/95 Max reps

Or

5 HSPU
Power cleans 165/105 Max reps

Or

2 burpee over bar
Power cleans 195/135 Max reps

** score equals power clean reps


 Tuesday

21-15-9 reps of:
OHS 135/95
63-45-27 reps of:
Double unders

Monday:

1k row test
 
Skill/strength:
50 front squats
50 ghd sit-ups

Friday:

Open Gym


Thursday:

Max rep test: (pick one)

muscle up / strict pull-up / Kipping pull-up / banded pull-up.

For time:

50 calorie row


 Wednesday:

2 man team
10-1
Partner deadlifts 405/275
Strict HSPU

*both partners on the wall moving togather on the hspu
*both athletes on 1 bar for the deadlifts


 Tuesday:

Max rep double unders (8 min to establish)
 
10-1
Burpees 
10m sprints

Monday:

20 min AMRAP:
25 wall balls
20 chest 2 bar pull-ups
15 box jumps
10 clean & jerks (155/105)


 Friday:

"Isabel"

30 snatches for time

(135/95)


Thursday:

Between 2 people
8 sets of:
2 min recovery row

Then on your own
8 sets of:
10 roll & reach
10 hip extensions
:15 balance board(each leg)


Wednesday:

15 min build to 1rm split Jerk

Then

12min EMOM:
12 shoulder to over head (50% of 1RM)
12-20 wall balls
5-10 strict pull ups


 Tuesday:

For time:
30 cal row
30 deadlifts 135/95
30 pistols
30 hr push ups
30 toe to bar
30 hr push ups
30 pistols
30 deadlifts
30 cal row


 Monday:

1:00 max calorie Air Dyne

10 min amrap:
7 ohs
7 burpees
7 thrusters
7 bar muscle ups

**You choose weight,
heavy but 7 unbroken every single round


 **Friday is a costume workout **

Friday:

Costume WOD!
(40 sec clock)
Death by pull-up
Into
Death by hang clean 95/65
Into
Death by box jumps
****If you do not have in a costume you will start this workout with 100 burpees***


 Thursday:

3 sets
1:00 on / 1:00 rest at each station
-Yoke carry (2.5xbw/1.25xbw)
-sumo deadlifts (bw/.75xbw)
-1 arm DB strict press (65/45)


 Wednesday:

Death by push-ups
(Go up by 2's)


 Tuesday:

10 min emom:
5 push jerk
(add weight each set)


 Monday:

Death by snatch 65/45


 ** No Class Saturday **

Friday:

"Fight Gone Bad"
3, 5 minute rounds
1min stations
1min rest between rds:

-Wall-ball (20/14)
-Sumo deadlift high-pull (75/55)
-Box Jump (20")
-Push-press (75/55)
-Row (Calories)


 Thursday:

2 rounds:
800 m recovery
10 m Frankenstein
10 Ghd situps
10 m Samson
10 iron cross
10 scorpion
30 sec pigeon (right & left)
30 sec couch (right & left)


 Wednesday:

20 min build to 1rm 

Overhead Squat

then

10 min emom
5-7 OHS @50%
5-10 toe to bar


 Tuesday:

16 min of emom (Alt.)
15 push-ups
200 m row


 Monday:

40yd sprint x 12 /every :40 sec.
50 ghd sit up
50 hip ext.
40yd sprint x 12 /every :40 sec.

*score = time for the ghd + hip ext.


 Friday:

Open Gym


 Thursday:

Work on body weight element.
Ask coach for movements

Ask for 3 movements. Do each one for a 10 min EMOM.

Learning New Movements
-reps should inhibit good movement & understanding of movement & muscle are being used.
-should not be very fatiguing.

Do Prescribed in Workouts
-reps should produce fatigue but not to create bad movement
- reps should be doable and maintainable in prescribed movement for duration


 Wednesday:

2 man team

(Buy in) 1 mile run and 100 Ghd situps
2 rounds
20 strict pull-ups
20 strict ring dips
20 pistols
100 double Unders
(Cash out) 1 mile run

*break work however but both partners must run.
**Buy in is on the clock, cash out is not


 Tuesday:

10-1
Push-ups (hand release)
Wall balls (20/14)


 Monday:

“Filthy 50″
For time:
-50 Box Jumps (24/20)
-50 Jumping Pull-ups,
-50 Kettlebell Swings (35/25)
-50 Walking Lunges
-50 Knees to Elbows,
-50 Push Press (45/35)
-50 Back Extensions,
-50 Wallball Shots (20/14)
-50 Burpees
-50 Double Unders


Friday:

"Tabata something else"

:20 on :10 off
x 8 sets for each exercise

Pull-Ups
Push-Ups
Sit-Ups
Squats


 Thursday:

Active recovery Yoga

Test- Max rep strict pull-ups 


 Wednesday:

Clean
Bench Press
Overhead Squat

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Score is the total of max effort on all three lifts.

*20 min to warm up on all 3 lifts then 3 attempts at each lift to hit a max.


 Tuesday:

For time
2 rounds:
15 toe to bar
12 hang snatch 155/105
9 bar muscle ups
6 rope climbs

*18 min cap


 Monday:

For time:
100 burpee box jump overs

*12min cap


 Friday

**We will meet at the Deshler track **

4x800m run rest 45 sec
4x400m run rest 30 sec
4x 100 yard  rest 20 sec


 Thursday:

20 min of: EMOM alternate
10 front rack barbell lunges  115/85
15 toe to bar
5 squat cleans 115/85
15 kb swings 53/35

*if you can't complete work in minute it is mandatory to sit out 2 full min.


 Wednesday:

For time:
150 double unders
100 sit-ups
50 box jumps
25 walking Plank w/25/10lb plate
50 box jumps
100 sit-ups
150 double unders


 Tuesday:

For time: (must be unbroken)
5-4-3-2-1
deadlifts
back squats
power cleans
back squats
push jerk
Back squats
10 burpees
Men: 115/135/155/175/195
Women: 85/95/105/115/125


 Monday:

3 rds of:
400 m run
21 box jumps
3 rds of:
15 hang clean & jerks 95/65
15 burpees
3 rds of:
400 m run
21 pull ups
30 m lunge walking


 Friday:

"Karen"

150 wall balls for time


 Thursday:

3 rounds not for time
10 roll n reach
10 pass through
300 m row
10 beat swings
10 KB swings
10 m explosive skips
2 laps around rig


 Wednesday:

1rm Front Squat

then

10 min emom
5 front squats + 1 Split Jerk
135-205 men
65-165 women


 Tuesday:

 16 min EMOM (Alt.)

5 hang squat cleans 155/105
15 Ghd sit-ups


 Monday:

21-18-15-12
Deadlift 155/105
Burpee over bar


 Friday:

Open Gym


 Thursday:

3rds for Quality:

10 Ice Cream Makers
10 Pistols
10 Strict Pull-ups
10 Hollow body to superman (alt. Sides)
1min Side plank with KB


 Wednesday:

 2-3man team

30 sec work: 30 sec rest

 For time:

- "Isabel"
30 snatches (135/95)
- "JT"
21-15-9
hspu
ring dips
push ups
- "DT"
5rds
12 deadlifts (155/115)
9 hang cleans
6 shoulder to overhead
- "Nasty Girls"
3rds
50 air squats
7 muscle ups
10 hang cleans (135/95)

*35min time cap


 Tuesday:

For Time:
10 thrusters 135/95
10 Hspu
15 thrusters 115/85
15 hspu
20 thrusters 95/65
20 hspu


Monday:

"Grace"
30 clean and jerks for time
(135/95)
* has to be done in all singles


 Friday:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(Complete all reps of each before moving on)

*25min time cap


 Thursday:

Build to 1rm Clean & Jerk

Take 50% of that
3-7 reps every 2 minutes for 14 minutes


 Wednesday:

"Tabata This"
Tabata = :20 work / :10 rest x 8

Tabata Row

-Rest 1 minute

Tabata Squat

-Rest 1 minute

Tabata Pull-up

-Rest 1 minute

Tabata Push-up

-Rest 1 minute

Tabata Sit-up

 

**Score = LEAST amount of reps in

the 8 rounds per movement added together for total.


 Tuesday:

For time:
300 m row
20 db thrusters 45/25
300 m run
20 KB swings 70/53

*10min cap

at 10min mark

40 kbs 53/35
300 m run
40 db snatches 45/25
300 m row

** total work time = score


 Monday: *Morning classes only*

2 man team
20 min AMRAP:
30 box jumps
20 push press 135
30 pull-ups

-Rest 3 min-

12 min AMRAP:
12 box jumps
6 thrusters
6 bar facing burpees


 Friday:

Triple 3's

For time:

3000m row
300 double unders
3 mile run

*50min time cap


 Thursday:

-0:00-9:00
"Elisabeth"
21-15-9
Power clean (135/95)
Ring dips
-9:00-18:00
"Isabel"
30 snatches (135/95)
-18:00-27:00
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
-27:00-finish
"Diane"
21-15-9
Deadlifts (225/185)
Hspu

*rest remainder of time if you finish under the 9:00 limit
If you do not finish roll right into the next workout
**score is total work time added together


 Wednesday:

2012 chipper

For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 Thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

*25min time cap


 Tuesday:

Pyramid Double "Helen"
For time:
Run 1200m
63 kbs (53/35)
36 pull-ups
Run 800m
42 kbs
24 pull-ups
Run 400m
21 kbs
12 pull-ups

*30min time cap


 Monday:

1,000 reps for time.
1 min clock rotating station
-Double Unders
-jumping lunges
-push-ups
-deadlifts135/95
-burpees
-air squats

*40min cap
**reps remaining are added on as seconds


 Friday:

Open Gym


 Thursday:

Stone ladder for time:
(Choose weight - 1 stone load different height platforms)


 Wednesday:

For time:
100 wall balls

50m partner med ball carry

80 wb

40m

60 wb

30m

40 wb

20m

20 wb

10m


(Med ball carry shall be with no hands, 

 mb shall be supported between 

 both athletes back to back. MB 

 between them, if dropped 10 

 burpee penalty.)

**30 min cap

 Tuesday:

4 rounds:
1min on: 30sec rest
10 m sled push (10m=1rep)
Burpees 
Barbell lunges (overhead) 
Ring push-ups


 Monday

21-18-15-12-9-6-3
Toe to bar
Ground to OH 65/45


 Friday:

Partner Workout


 Thursday:

20 min Yoga 
20 min Goal board


 Wednesday:

1RM Bench Press

Peg Board + Rope Climbs


 Tuesday:

16 min  Emom
7-14 pull ups
7-14 box jumps 

L-sit test 


 Monday:

30 rounds for Time
1 squat clean thruster (195/135)
2 burpees over bar


 Friday:

Open Gym


 Thursday:

7 sets of:
3 ring dips (strict)
:10 rig dip support (top)
5 L-sit raise
10 hollow body rocks


 Wednesday:

For Time: 
2 or 3 man team

30,000 lbs moved ground

to overhead (choose weight)

athletes on team can use

different weights


 Tuesday:

1 mile run test 
Skill: Mb toss 200yrds


 Monday:

For time: 

30 c2b pull-ups 
30 pistols
30 burpees

Friday:

"Nate"

20 min amrap:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)


 Thursday:

10x300m every 2min
Wednesday:

1RM Bear Complex
*15min cap

Bear complex = Ground to front rack

to squat to overhead to back to squat

to overhead to ground


 Tuesday:

6 rounds of:
150 m run 
50 double Unders
Monday:
30-25-20-15-10 reps of:
Walking Plank
Wall balls
Sit-ups
Friday:
Open Gym
Thursday:
30 stone to shoulder for time:
(you choose weight)
Wednesday:
2-3 man team
1:00 on 1:00 off
2,000 m row
70 kb swings 53/35
70 double Unders (each)
70 pull-ups
70 double Unders (each)
70 box jumps (each)
Tuesday:
For time:
1000 m row
50 barbell oh lunges
50 pushups
1000m run
Monday:
21-15-9 of:
Deadlifts 225/135
Hang Power Cleans 135/95
Friday:
Closed
Thursday:
"Karen"
150 wall balls for time
Wednesday:
1RM Front Squat
 
Take 50%- 3x10
After each set 7 reps
1 arm db strict press (each arm)
Tuesday:
For time:
15 s2o 165/105
5 rope climbs
300 m row
5 rope climbs 
15 s2o
Monday:
16 min EMOM (alternate)
10 power snatches 105/75
10 GHD sit-ups

Friday:

Open Gym


Thursday:

"JT"

21-15-9

Handstand push-ups

Ring dips

Push-ups


 Wednesday:

2-4 man teams
27 min Amrap:
Tire flips & tire jumps
50 m tire flip (alternate reps)
50 jump throughs (break however)
50 m tire flip (alt)
50 plate ground to over head (break however)


Tuesday:

6 rounds for time:
12 deadlifts 155
400 run
6 muscle ups
300 m row
12 KB front squats 2/53 & 2/35
Monday:
100 double Unders
50 burpees
90 double Unders
40 pull-ups
80 double Unders
30 kb swings 70/53
70 double Unders
20 hspu
60 double Unders
10 mb GHD sit ups 
Friday:
"Angie"

For time:
(Complete all reps of each before moving on)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


 Thursday:

Roll Out

Legs
10 reps on Quads (each leg)
10 reps on IT Band (each leg)
10 reps on Vastus Medialis-Adductor (each leg)

Back (ball &/or foam roller)
10 reps on TSpine
10 reps on upper & lower traps (your back)
10 reps on scapulus (connecting point of deltoid & trap)
10 reps on neck


Wednesday:

1 rep max
Clean & Jerk
Tuesday:
Field work:
14sets total (7 each) Every 2 min 
- field sprint (down & back individually)
- 14 reps (7 each)of 10m med ball
  throw w/ partner (throw is backwards)

Monday:

4 rounds for time:
9 sdlhp 115/85
10 box jump overs 24/20
11 hip extensions

Friday:
500 m recovery row
then 500m all out sprint
20min mobilation
 
Then work on a movement (NO LOAD)
Thursday:
15 min Amrap:
30 calf raises
15 trice extensions 45/25
30 push ups
15 db step ups 45/25
Wednesday:
For time:
5-4-3-2-1
Squat clean & jerk 185/105
Leg less rope climbs
Tuesday:
12 min of EMOM:
10 shoulder to overhead (choose weight)
10 db curls
Monday:
10-1
Thrusters 75/45
Box jumps 24/20
Friday:
Open Gym
Thursday:
For time:
30 reps of
Ring Muscle up
Parallette HSPU
Alternating weighted pistols 53/35
Strict Toe to Bar
Wednesday:
For time 
3/4 athletes per team
10 tire flips
10 over head squats 115/85
*rotate through this until tire is flipped the length of field & back
-1 athlete tire flip
-1 athlete KB Farmer hold 2/53's & 2/35's
-1 athlete rest
Tuesday:
100 reps total for time:
Alternate movement every minute/running clock
Wall balls
Chest to bar pull-up
Monday:
400 m run
21 clean & jerks 135/95
400 m run
15 burpee box jump overs 24/20
400 m run
9 over head lunges 135/95
Friday:

"Annie"

50/40/30/20/10

Double Unders 

Sit-ups


 Thursday:

Recovery
**1:00 per side
Partner smash:
quads, calves, glutes
Partner stretch:
Hamstrings
Chinese shoulder stretch


Wednesday:

1 RM Back Squat
To start back squat use progression
Of 5 min EMOM
5 reps, 4 reps, 3 reps, 2 reps, 2 reps
then continue building for a single
 
Skill: 50 side plank hip raises (each side) 
50 kb hang clean to press (25 each)
Tuesday:

2 sets of:
4:30 min Amrap: 1 min rest
Ascending ladder of
Wall balls 1,2,3...
MB Push ups 2,4,6...


 Monday

250 jumping jacks for time:
 
Strength:
7x3 w/ 3 sec pause Front squat
Get heavy if form allows
Friday
Open Gym
** No 5pm or 6pm classes
Thursday:
10 sets of:
1 kip
1 toe to bar
1 pull-up (Kipping)
1 chest to bar (Kipping)
 
10x5-10sec Planche hold with toes on ground or elevated. 
Wednesday:
Partner Synchronize Grace 135/95
 (bar has to be on the shoulders at the
same time, bar has to be fully locked
out at the same time)
Tuesday:
20 min of EMOM: alternate
Ascending Burpees by 2
2 Squat snatch (adding weight as you go)

Monday:

For time:
30 power cleans 135/95
25 hspu
15 db/kb thrusters 55/35
10 10m waiter walks (load from thruster/just 1 kb or db)


 Friday:

"Helen"
3 rounds for time:
400m run
21 KB swing (1.5 pood)
12 Pull-ups


 Thursday:

3 sets of:
3min row
3 min mobilize
Go to boards


Wednesday:

1 rm snatch
Tuesday:
For time:
45 c2b pull-ups/pull-ups 
15 power cleans 205
Monday:
3 sets: total max reps
1:00 on :30 off
 
Push press 45/35
Toe to bar
Air squat

Friday:

Open Gym


 Thursday:

Partner Workout

2 man team
3rds. 1:20 rest after each rd
-double unders
-kettle bell swings 53/35
-thruster 45/35
-burpees to a plate

**Max reps at each movement as a team one person working at a time
Total reps for the workout is the score

-then-

as soon as you come in 1rm Shankle complex

15min cap


Wednesday:

2 man team
15 min Amrap:
6 db snatch 55/25
3 wall walks
6 db box step,overs 24/20

**you do a round i do a round


 Monday:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


 Friday:

"Badger"
3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


 Thursday:

1k row 
Men: 1:50 +pace
Women: 2:10 +pace
 
Mobility wod: 5-10 min each 
Hip opener- band on pull-up rig (black or green)
  under arm pits around chest. Get in split position
PNF Posterior chain- banded around foot, pull
  knee to chest 5 sec on 10 sec stretch. 10 sets each leg 
Next, sit on box, lacrosse ball under but, leg raise
Wednesday:
1 rep max squat clean thruster
 
Skill:
GHD sit-ups- 50 total
Plank hold leg raises- 75 each leg
Tuesday:
1 min-Max cal air dyne 
 
--Then big pipes are
goin up on a Tuesday--
 
21's curls
10x7-10 reps
Tricep push downs
Lat raises
Db flys
Monday:

For time:
150 sit-ups
100 air squats
50 push-ups


 Friday: closed for regionals

Good Luck EZ!!
Thursday: Morning classes only! 5,6,8
Max rep pull-ups
*note everything, band color etc.
 
Strength: over head squat- 5x3
3 sec pause in bottom on each rep, no pause at top

Wednesday:

2man team workout
For time:
150 db snatch 45/25 (don't have to alternate hands)
150 wall balls

*both partners working at the same time on different

movement, switch movement every

:45 till the work is complete


Tuesday:

Stretch good. Get blood flowing
400 m sprint test
*at least 3 attempts 
 
Split jerk- 8x2 (heavy)
Monday:
14 min of EMOM: alternate
7 push jerk 155/105
5-10 toe to bar
Friday:

“Bulger”
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.


 Thursday:

3 rounds 
20 m sled push
10 hip flow
10 side to side (pvc)
200 m row
10 pass through
10 GHD hip extensions
Wednesday:

Clean Focus (100 rep warm-up)
(45, 35) (new set every 1:30)

10 Clean Deadlift
10 Clean Deadlift Shrug 
10 Clean Deadlift Shrug High-Pull
10 Scarecrow w/3 second pause
10 Front Squat
10 Clean Drop from Front Rack
10 Clean Drop from High Hang
10 Clean Sots Press
10 Back Squat (high bar)
10 Clean

20min build to a 1rm power clean


 Tuesday:

14 min Amrap:
3 wall walks
12 deadlifts 135/95
6 strict pull-ups
12 kb swings 70/53
Monday:
Max rep Double Unders (3 sets)
**10 min cap
 
For time:
30 c2b pull-ups
60 air squats
90 double Unders 
Friday:
Open Gym
Thursday:
EMOM for 12 min: (pick 2 moves)
5-10 reps of a gymnastics movement
Toe to bar 
Pullup (strict/c2b/butterfly)
Muscle up (ring/bar)
Hspu (strict/Kipping/deficit)
Static hold
Push-up 
Pistols
Ring dips

Wednesday:

2 man team **35min cap

For time:

-"Nancy" 5rds - 400m run / 15 ohs
Both partners must run

-"Karen" 150 wall balls
Ball can't touch the ground- if so 10 burpee penalty

-"Elizabeth" 21-15-9 - squat cleans 135/95 / ring dips
Break however

-8rds of "Mary" 5-hspu / 10-pistols / 15-pull ups
You do a round i do a round


 Tuesday:

For time:
5,000 lbs moved over head. 
**You choose weight divide load by 5,000
and do that many reps for time.
Rounding to the highest rep.
Example. 47.66666 do 48 reps. 

Monday:

6 min Amrap: 
Max rep hang power clean (115/85)
*start with this. Every 2 min 50 double Unders 

Friday:

"Annie"
50-40-30-20-10
Double Unders
Sit-ups 
Thursday:
2 rounds through
1 min on: 30 sec rest
Couch
Pigeon
Squat hold
Seated hamstring left
Seated hamstring right
Rest 3 min
Banded shoulder stretch right
Banded lat stretch right 
Banded tricep stretch right
"" left
"" left
"" left

Wednesday:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max

Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*


 Tuesday:

25 min AMRAP:
15 toe to bar
9 clean & jerk 185/115
15 hr push ups
9 back squat thruster 185/115
Monday:
3 rounds for time:
400 m run
21 box jumps
15 wall balls
9 strict hspu
Friday:
Open Gym
Thursday:
Kipping Focus
Intro to Pull-ups 
Kipling but why the strict is important
-Then
10 min of EMOM: alternating
5 hollow body rocks
5-10 reps Kipping 
Wednesday:
2 man team
For time:
Diane  - 21-15-9
-DL 225/185 - hspu
Heavy Grace  - 30 reps
- C&J 185/135,
Isabel. - 30 reps
- Snatch 135/95
Fran  - 21-15-9
- thrusters 95/65 - pull-ups 
*split work however
Tuesday:
5 min Amrap: 
20 air squats 
20 lunges
-2min rest-
5 min Amrap:
20 lunges
20 box jumps 24/20
Monday:
For time:
1,000 m row
50 push press 95/65
30 hspu
Friday:
Partner Wod:
15-12-9 reps of:
10 m plate pushes (w/ towel under it) (35lb)
Wall Walks
10 m waiter carry w/KB 53/35

Thursday:

Mobilize

Legs
10 reps on Quads (each leg)
10 reps on IT Band (each leg)
10 reps on Vastus Medialis-Adductor (each leg)
 
Back (ball &/or foam roller)
10 reps on TSpine
10 reps on upper & lower traps (your back)
10 reps on scapulus (connecting point of deltoid & trap)
10 reps on neck

Wednesday:

7 min EMOM: (on the same minute)

10 toe to bar 

2, 4, 6, 8, 10..... HSPU

  Scale: 

15 sit-ups

3, 6, 9, 12.......push-ups 


Tuesday:

3 sets for total time: 1-2:00 rest between

7 tire flips

7 in&outs of tire

7 burpees

*will need phone or stop watch & chalk


Monday:

800m test

-rest 3min-

 For time: 

30 box jump overs
1 leg less rope climb
30 thrusters 45/35
1 leg less rope climb
30 kb swings 70/53
1 leg less rope climb


 Friday:

"Helen"

3 rounds for time:

400m run
21 KB swing (1.5 pood)
12 Pull-ups


 Thursday:

"Movie Row"
2:00 work : 2:00 rest
10 k total


 Wednesday:

21-18-15-12-9-6-3

thrusters (95/65)

burpees over bar

 

lol APRIL FOOLS!

 

1rm snatch

LiftHeavyOftenAsInEveryday


Tuesday:

4 rounds of:
2 min to complete
15 wall balls
15 push-ups
15 Double Unders


Monday:

"Death by 10m Sprint"

Every minute 10m sprint adding 10m every minute

till you can not complete that number of meters in than minute


 Friday:

Open Gym

**Gymnastic focus**

or 15.5


 Thursday:

1 RM Bench Press/15 min cap
2 man team
21-18-15-12-9-6-3
Bench press 135/95
Ring dips


Wednesday:

3 rounds for time:
3 rope climbs
7 bar muscle ups
14 deadlifts 255/175
3 squat cleans 185/135


 Tuesday:

"Tabata This"
Tabata = :20 work / :10 rest

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute

**Score is least amount of reps per movement added together for total
Tabata Sit-up


 Monday:

5 rounds for time:
400 m run 
21 burpees


 Friday:

"Cindy"

20min AMRAP 

5 pull-ups 

10 push-ups 

15 air squats


 Thursday:

25 min of mobility 
Barbell quad smash
Barbell calf smash
Barbell shoulder smash
Then
5 rounds through
:10 hollow body hold
10 roll n reach
10 m Samson 
:10 handstand hold


Wednesday:

1 RM clean
10 min of: EMOM
4 strict press [choose weight]
8 db row 65/45


 Tuesday:

6 min Amrap:
Ascending ladder
1,2,3,4.......
Box jump overs
Db snatch 55/25
20 double Unders


 Monday:

For Time:
75 GHD sit-ups
50 push jerk 95/65
25 Ring Muscle ups


 Friday:

15.3

Open Gym


 Thursday:

Teaching the Ring Dip
:20 on : :40 rest 5 sets a piece
Ring Support Top
Ring Support Bottom


Wednesday:

"Movie row"
3 person team
1:20 on: 10 sec transition

8 k row
300 air squats
*1 athlete working at a time. finish Row then start squats


Tuesday:

For Time:
10 front squats 95/65
15 hr push ups
10 front squats 115/85
15 ball slams
10 front squats 135/95
15 toe to bar
10 front squats 155/105
15 kb swings 70/53


 Monday:

20 min of: EMOM
3-5 reps Power Snatch
*heavier load, less reps


 Friday:

15.2 or 

-Retest-

"Fran"

21-15-9

thrusters and pull-ups


 Thursday:

25 min of mobility
Then
Bring Sally up Plank


Wednesday:

1rm Deadlift

50% of 1rm for 20 unbroken 

Then (not for time)
50 db sit ups
50 knee to elbow


Tuesday:

For time:

300 singles
200 sec wall sit (3:20)
100 push press 65/45
*every time you break/stop 3 burpee penalty


Monday:

2 rounds through

1 min on each: 30 sec rest

Ring push ups
Oh lunges 45/25
In & outs
Squat clean thruster 115/75

*score is max reps total


Friday:

"Elizabeth"
21-15-9 reps of:
Power cleans 135/95
Ring dips


 Thursday:

"Movie Row"
1k intervals- roll back
800 m- roll lats
600 m- barbell smash quads
400 m- couch stretch
200 m- pigeon stretch


Wednesday:

1 RM Power Snatch


Tuesday:

For Time:
3 rounds of:
10 pistols
15 C2b Pull-ups


Monday:

5k row test

Skill: pistols progression


Friday:

Open Gym

#liftheavyoftenasineveryfriday


Thursday:

Ring Muscle Up progression

(Feet/bands/box)

10 min EMOM:
3-5 ring muscle ups
Or
3-5 reps of progression w/ band


Wednesday:

Partner workout

For time:
50 sit-ups-hook feet together & alternate reps
50 wall balls- throwing ball back & forth to each other
50 Box Jumps- alternate
50 Clean & Jerks 135/95- alternate 2 reps 


Tuesday:

Clean grip deadlift shrug 

3-3-3-3-3-3

For Time:
30 deadlifts 315/225


*everytime bar is dropped or rest on

ground 12 jumping air squats


 Monday:

Flight Simulator 

Rest 5 min

Flight Simulator

**reps are- 5-50-5 by 5s 

(5-10-15-20-25-30-35-40-45-50-back down)
If you break you must start over on that set
You also must stop at each interval
(15 min cap) (scale is singles same reps)


Friday: 

"Randy" 
75 power snatches for time: 
75/55


 Thursday:

20 min of mobility [go to boards]
Big Pull row 500 m
*don't focus on being fast, think about ripping the chain out
Legs Only-500 m row (arms shouldn't bend)
Arms Only-500 m row (legs shouldn't bend)


 Wednesday:

1 RM Strict Press
Then 
For time:
15-12-9 reps of:
Strict press 95/75
Strict Pull-ups


Tuesday:

For Time:
30 cal row
40 wall balls
30 toe to bar
20 hspu
10 rope climbs


 Monday:

7 sets

2 min Amrap: 1 min rest
3 squat snatch
[choose load should be able to touch n go]
3 burpee over bar


Friday:

Open Gym


 Thursday:

Strongman

Complete all test

Time trials:
50 m yoke carry w/body weight
50 m farmers carry 2/85/55lb db
50 m husfel stone carry (lightest one)
** all times added togather for score

Strength:

Build up to 2RM Bench Press
1rm stone load to 45" platform


Wednesday:

2 man team
30 sets of :30 sec on :05 transition
*Score is total reps 
Cal Row / air dyne
Push press 115/85
Wall balls
HR push ups
Ohs 115/85


Tuesday:
5 rounds of:
3 min Amrap: 1 min rest
7 GHD sit ups
14 kb swings 53/35
21 double Unders 
*pick up where you left off-score is rounds+reps


Monday:

For time: (8 min cap)
30 hang squat clean thruster (135/95)
At 8 min mark
For time: (8 min cap)
30 bar muscle ups


 Saturday:

**2man team
-you do a rd I do a rd-

15min AMRAP:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

---5min rest

**2man team
-you do 5reps I do a 5reps-

17 min AMRAP:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

----5min rest

**2man team
-you do a rd I do a rd-

15min AMRAP 

5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)


Friday:

"Cindy"

20min AMRAP 

5 pull-ups

10 push-ups

15 air squats


Thursday:

5 rounds not for time:
10 roll n reach
10 cal row
10 hip extensions
10 m sled push 
10 pvc side to side


Wednesday:

Clean Focus (100 rep warm-up) (45, 35)
(new set every 1:30)
10 Clean Deadlift
10 Clean Deadlift Shrug (triple extension)
10 Clean Deadlift Shrug High-Pull
10 Scarecrow w/3 second pause (power position)
10 Front Squat
10 Clean Drop from Front Rack
10 Clean Drop from High Hang
10 Clean Sots Press
10 Back Squat (high bar)
10 Clean

20min build to a 

-1rm Clean-

 

Skill: 50 GHD situps & 50 1 arm db strict press (25 each)


Tuesday:

3 rounds for time:
300 m row
20 wall balls
15 hspu
5 deadlifts 275/185


 Monday:

8 min Amrap:
Toe to bar
Thrusters 65/95
2:2,4:4,6:6.........


Saturday 2man team

 15min AMRAP:

 Complete as many rounds and reps as possible in 15 minutes of:

15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

 **you do a rd. I do a rd.

--- 3 min rest
 
5min AMRAP:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

 **1:1 

 --- 3min rest

12min AMRAP:

 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

 **break this up however you want

--- 3min rest

 8min AMRAP:

 Complete as many rounds and reps as possible in 8 minutes of:

100 pound Thruster, 5 reps
5 Chest to bar Pull-ups

 **you do a rd. I do a rd.

 --- 3min rest

 7min AMRAP:

Complete as many reps as possible in 7 minutes of:
Burpees

 **you do 2 burpees over partner I do 2


Friday:

Open Gym


Thursday:

Skill & Efficiency work
Hspu efficiency
-hollow body
-kick to hand stand + head through
- strict hspu 

10 min EMOM: alternating
5 hspu
5 perfect air squats


 Wednesday:

2 man teams

1 person rows 3 min while other athlete completes
3min amrap 10 pull-ups/ 20 wall balls

*score is time for 5,000 m row.
*score 2 is rounds +reps


Tuesday:

70 reps for time:

:30 rotation
Power Snatch 95/65
Bar muscle up
Push jerk 165/115
Wall walks
Back squat thruster 165/115

**rotating movements at the :30
mark until 70 reps are completed


Monday: 

For time:
21-18-15-12-9
Burpees
Power cleans 
Men: 75/95/115/135/155
Women: 45/65/85/95/105
 


Friday:

"Fran"
For Time:
21-15-9 reps of:
Thrusters (95, 65)
Pull-Ups


 Thursday: 


For 10:00:
250m Row
10 Push-Ups
10 Sit-Ups
5 Minute Rest
For 10:00:
200m Run
25 Double Unders
3 Strict HSPU
5 Minute Rest
For 10:00:
10m Sled Push/10m Sled Pull
2 Turkish Get-Ups (35, 18) (R Hand)
2 Turkish Get-Ups (35, 18) (L Hand)


Wednesday:


12 Minutes to build to 1RM Deadlift
5 Min Rest Then
6 Minute "Dianne-Rap"
2 Deadlift (225, 155)
2 HSPU
4-4, 6-6, 8-8 etc. etc.


Tuesday: 


Three Rounds of: (5:00 on 1:00 off)
AMRAP in 5 Minutes of:
5 KB Swings (53, 35)
4 Pistols (alt) (2 each leg) 
3 Burpees
2 Shoot-Thrus
1 Rope Climb


Monday: 


For Time:
800m Row
50 GHD Sit-Ups
30 Slam Balls (20, 15)
800m Run
30 Push-Ups
50 Abmat Sit-Ups


Friday: (Evening Only)

Tabata Couplet Intervals:
*alternating between exercises for 8 sets each,

then moving on to second couplet

Push-Press (75, 55)
Pull-Ups

Double Unders
Jumping Air Squats


 Thursday: Closed

Happy New Year! 

Time to start the 2015 goal board


Wednesday: (Morning Only)


EMOM for 15 Minutes (alt):
15 Box Jumps
12 Burpee
9 Strict HSPU

Skill: 100 DB Sit-Ups


Tuesday:


Every 2 Minutes for 6 Sets:
1 Snatch
1 Hang Power Snatch
1 OHS
1 Snatch Balance
*adding weight each set

Skill:
Plank Ladder
Front/Right/Left
:20 each, :40 each, :60 each


Monday:


"14.4"
AMRAP in 14 Minutes:
60 Calorie Row
50 Toe-2-Bar
40 Wall-Ball Shots
30 Clean (135, 95)
20 Muscle-Ups


Friday: (evening only)


Partner Workout: 1:1 (alternating rounds)
For Time:
8 Rounds of: (4 rds per athlete)
5 Deadlift (135, 95)
4 Hang Power Clean
3 Front Squat
2 Push-Jerk
1 Split Jerk

6 Rounds of: (3 rds per athlete)
5 Pull-Ups
4 C2B Pull-Ups
3 Bar Muscle-Ups
2 1 Armed Pull-Ups (1 per arm)
1 L Pull-Up

Strength/Skill: Athletes Pick (time cap is remainder of class)


 Thursday: 

Closed - Merry Christmas


Wednesday: (morning only)


For Time:
1200m Park Run (Buy-In)
100 Double Unders
50 GHD Sit-Ups
30 Power Snatch (105, 75)

Strength/Skill: Build to 1RM Clean and Press (10 minute cap)


 Tuesday:


For Time:
9-7-5 reps of:
Clean (225, 185)
3-2-1 reps of:
Rope Climbs

Strength/ Skill:

Test/Re-Test: L-Sit Hold


Monday:


0:00-7:00
10-9-8-7-6-5-4-3-2-1 reps of:
HSPU
Toe-2-Bar
7:00-14:00
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings (53, 35)
Burpee-2-Bar (touching pull-up bar at full extension)
14:00-21:00
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-Ups
Pistols (alternating legs)

Strength/Skill: T-Bar Rows 5x10 (adding weight each set)

 


Friday:

Open Gym


Thursday:


Partner Workout
For Time:
100 Thrusters (75, 45)
100 MB Sit-Ups (passing ball back and forth)
800m Buddy Run
100 Dumbbell Snatch (55, 25)
100 KBSDHP (70, 53)
800m Buddy Run
*Thrusters/DBSnatch/KBSDHP must alt. Every 10 reps
 


Wednesday:


5-5-4-3-3-2-1-1 reps of:
Deadlift
5 Minute Rest
AMRAP in 8 Minutes of:
21 Double Unders
15 Push-Ups
9 Squats
 


Tuesday:

"Nancy"

5 Rounds for time:
400m run
15 Overhead Squats (95lbs)


Monday:


A.) Three Rounds For Time:
    7 Bar Muscle-Ups
    14 Burpee
    21 GHDSU

B.) Four Rounds For Time:
    6 C2B Pull-Ups
    12 Burpee
    18 MB Abmat Sit-Ups

C.) Five Rounds For Time:
    10 Ring Rows
    10 Burpee
    10 Abmat Sit-Ups

 


Friday:


15 min of EMOM: unbroken/alternating
10 barbell lunges 95/65 (from the ground but on back)
10 toe to bar
10 back squats 95/65

Goal board. 

Saturday: canceled
 


Thursday: 


social media repost combat at Calidus 2.0 and invite 3-5 friends

3 sets at your pace:
20 cal sprint on air dyne
15 hip extensions
10 stiff legged deadlifts w/ DB
10 ghd situps
15 lat raises each arm


Wednesday:

For time: 3 man team

350 m row
-everyone rows 350m-
35 db snatch 45/25
35 bar bell overhead lunges
35 10m 1 arm farmer carries

*athlete 1 working, athlete 2 holding

a KB (53/35) overhead in 1 arm,

athlete 3 rest*


Tuesday:


5 min AMRAP:
2 push press (175/105)
4 wall balls

Rest 1 min

5 min AMRAP: 
4 wall balls 
8 walking plank


Monday:


15-12-9 reps of:
Sdlhp (95/65)
Burpees

Goal board EMOM style.

10 min of whatever your goals is

and do a few reps emom.

If it's lifting weight add weight each set.


Friday:

Partner workout

**Work has to be done unbroken**

6 rounds total: 1:1 work:rest 

1 power snatch 135/95
2 over head squats
3 snatch grip push press
- Then
6 round total: 1:1 work:rest
2 strict hspu facing wall
3 wall walks
4 hr push ups
- Then
6 rounds total: 1:1 work:rest
1 thruster 135/95
2 lunges
3 back squats


 Thursday:


5  rounds not for time:
300 m row

1 suicide for time: start at the top of

next minute once row is complete

**time for workout is suicide times added togather 


Wednesday: 


3 rounds of: 
40 double unders
20 kb swings 53/35
10 burpees


Tuesday:

20 min Amrap:
Ring dips Ascending Ladder

2,4,6,8,10/scale hr pushup

5 squat cleans 135/95

5 bar muscle ups/5 chest to bar/ 5pullups

Strength/Skill: free standing handstands
*so a wall walk and push a Off to try and control freely


Monday:

2 rounds for time:
30 GHD situps
30 pistols/ 50 jumping air squats

Strength:
Hang Squat Snatch- 5x2 [add weight each set]


Friday:

2 man team workout

Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents


Wednesday:


10 m AMRAP:

1 snatch 135/95
3 wall balls
5 hr pushups

Tuesday:

21-18-15-12-9-6-3 reps of:
Walking lunges
Hang cleans 75/45
Push press 75/45
 
Monday:

Partner team workout
2 man team

14 sets/ 7 each 
Each athlete will try to row exactly 
100 m
*how ever many meters under/over 100 m mark 
You have to do that many situps/ ghd situps at the end of 7 sets

Skill: goal board


Friday
3rds for time:
10 Weighted Ring dips (20/15)
12 Front rack Step ups (95/65)
14 Lateral Box jumps (20/14)
16 Push Press (95/65)
*18min cap
 
Skill/strength: 
3x8 strict press
3x8 BB sit-ups 

Thursday:
 
16min EMOM (alt.)
3 squat snatches 
*touch and go add weight as needed*
40 double unders
 
Skill/strength: 
5x3 back squat @75-85%
5x8 GHRs
Wednesday
 
 Static holds :20 on / :30 off
4rds:
Pull-up hold
Hollow body hold
Handstand hold
Superman hold
 
Skill/strength: 
4x3 snatch balance
4x10 GHDs
*score is weight on the snatch balance*

Tuesday:
 
12min build to a heavy "Shankle  complex"
-3x shrug + hang squat clean + 2x jerk-
*heaviest weight you can handle without dropping the bar*
 
-rest 2min-
 
6min AMRAP 
Ascending ladder by 3s
Power clean and jerk (135/95)
Toes to bar

Monday:
 
Open workout 11.4
10 min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups 
 
-See where you rank up-
 
Skill/strength:  
4x3 deadlift @75-85%
4x10 parallel ring rows 

Friday:


For time: 

30 thrusters 95/65
30 chest to bar pullups
30 ghd situps
30 front rack lunges 95/65
30 HSPU
30 cal row


 Thursday:


Recovery
3 sets of:
500 m row
10 roll n reach 
30 sec hand stand facing wall
10 iron cross
20 m sled push
10 reps of head to toe rotations (choose one)
10 barbell hang snatch


Wednesday:

CrossFit Total

“CrossFit Total”

Your Goal To Is Find Your One Rep Max

Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*10min cap on each lift,

4min warmup - 6min to complete 3 attempts*


Tuesday:

8 min: start with empty bar
1 rm hang clean

At 10 min mark

4 min AMRAP
5 hang squat cleans 135/95
7 toe to bar

At 15 min mark

400 m run for time

*score = weight + reps + seconds


Monday:


Tabata clock
20:10
4 min each then move to next movement. 

Pushup 
Box jump
Front squat 45/35


 Friday:


For time:
21 push jerk (135/95)
21 toe to bar
15 oh lunges
15 strict pullups
9 bear complex
9 bar muscle ups

Strength: 
Hand stand pushup -strict+kipping 
1x5+5
1x4+6
1x3+7
1x2+8


 

Thursday: 

For time:
3 rounds of: 

400 m run or 500 m row
30 back squats 135/95 [from rack]

Strength/skill: 
Ring muscle up


 

Wednesday: 

3 rounds for time: 7 min cap
25 kb swings 53/35
25 situps
At 7 min mark 
3 rounds for time:
25 thrusters 45/35
25 sit ups 

Strength:  
Shoulder press- 7x2


 

Tuesday:

Warmup
Snatch Focus (100 rep warm-up) (45, 35)

(new set every 1:30)

10 Snatch Deadlift
10 Snatch Deadlift Shrug (triple extension)
10 Snatch Deadlift Shrug High Pull
10 Scarecrow w/3 second pause (power position)
10 Rear Neck Press
10 Snatch Drop
10 OHS
10 Sots Press
10 Power Snatch
10 Snatch
------
10 min of EMOM: [alternate]
Calorie Row [men: 12-14 women: 8-9]

Squat snatch-5 reps  

(choose weight that is comfortable and doable unbroken)

FORM FIRST

-Strength: Snatch Balance- 3x3

stay light & work speed, efficiency & form


Monday:


Cindy w/ a deadlift
20 min AMRAP: 
5 pullups 
10 pushups
15 air squats
Elite: 345/245
RX: 275/185
Scaled: 205/100

Strength: 
Db Curl + Press- 5x 3+3
Barbell row- 5x12


 

Friday:
800 m run
50 burpees
800 m run
50 back extensions

Strength: 
Db bench press- 3x7 [add weight each set]


 

Thursday:

3 min AMRAP: each/1 min rest 
Squat Clean Thruster 155/105
Rope climbs
Ring muscle ups

Strength: good mornings 3x10


 

Wednesday:

For time:
30 deadlifts 135/95
30 toe to bar/mb sit ups

At the 4 min mark

For time:
25 back squats 115/75
25 hspu/hr pushups

At 8 min mark

For time:
20 hang cleans 95/55
20 c2b pullups /pullups/ring row

*score is total time of three events. If time capped then your time is 4min + remainder of reps. 1 rep= 1 sec.


Tuesday:

Partner workout
14 min AMRAP:

10 meter "Human HiTemp

Wheelbarrow"

12 kbs (53/35)

10m wheelbarrow

12 sit-ups

*Athlete completes a full round then partner

does the same. Must walk. No running.*

 

Strength: EMOM for 10 min: 2 split jerks.

{add weight each set}


Monday:


2 rounds for time: elite/RX/scaled
Unbroken 
50/30/50 double unders/singles
25/15/10 front squats 95/65
25/15/10 walking planks
[20 min cap]
 

Friday:

For time:
100 double unders
25 push jerk 155/105

Skill: 
Muscle up- 3x3
Ghd situp- 3x25

Thursday:

3x 1,000 m row

Strength: 
Snatch form then build up lightly

Wednesday:

Death by slam balls
Every :30
Reps increase by 2's

Strength:
Over Head Squat- 7x3
(add weight each set)

Tuesday:

14 min of: EMOM
3-5 Front Squats (from rack)
Choose weight
10-15 box jumps 24/20

Skill: double unders
Monday:

For time:

150 m run
30 situps
30 push ups
150 m run
30 mb situps
30 hr pushups
150 m run
30 stick situps (PCV in back squat position)
30 weighted push ups 25/10

Strength/skill: Goal Board

Friday:
 
 17 min AMRAP
5 bar muscle ups
10 pistols
5 ring muscle ups
10 ghd situps
 
Skill: goal board! Start chipping at it
 
Thursday:
 
Snatch Focus (100 rep warm-up) (45, 35)
(new set every 1:30)
10 Snatch Deadlift
10 Snatch Deadlift Shrug (triple extension)
10 Snatch Deadlift Shrug High Pull
10 Scarecrow w/3 second pause (power position)
10 Rear Neck Press
10 Snatch Drop
10 OHS
10 Sots Press
10 Power Snatch
10 Snatch
 
Workout:
5 min AMRAP of: 1min rest
5 toe to bar 
5 HSPU/hr pushup
----
4 min AMRAP: 2 min rest
5 deadlifts 95/65
5 push press 95/65 
----
3 min AMRAP: 
Squat snatch 95/65
*60 burpee penalty if bar is put down before
15-30-45 reps. Penalty is enforced if you
don't get 15 reps (bar can rest wherever)

Wednesday: 
 
5 rounds of:
Every 2 min complete 1 round
 
15 kb swings 53/35
40 air squats

Tuesday:
 
Clean Focus (100 rep warm-up) (45, 35) (new set every 1:30)
10 Clean Deadlift
10 Clean Deadlift Shrug (triple extension)
10 Clean Deadlift Shrug High-Pull
10 Scarecrow w/3 second pause (power position)
10 Front Squat
10 Clean Drop from Front Rack
10 Clean Drop from High Hang
10 Clean Sots Press
10 Back Squat (high bar)
10 Clean
 
Workout:
 
30 rds for time:
1 squat clean [athlete choose weight]
1 burpee over bar
 
Skill: hs walk 

Monday:
 
25 min AMRAP:
250 m row
8 strict pullups
12 OHS  145/100
16 in & outs
150 m run
 
Skill: muscle up progressions 

Friday:


For time:
30 lunges
25 ghd back extensions
30 front rack lunges 95/65
25 thrusters 95/65
30 back rack lunges 115/75
25 situps
30 push press [no jerking] 115/75


 

Thursday: 

Hanging with "Grace"
30 hang clean & jerks
135/95
*everytime bar is dropped 12 burpee penalty


 

Wednesday:

3 min amrap:
Rope climbs
Rest 1 min
3 min AMRAP:
Burpees
Rest 1 min
3 min amrap:
Wall balls

Strength: 
deadlift- 3x10 [add weight each set]
Kb twist- 3x10 [after each set of deadlifts]


 

Tuesday: 

10 min AMRAP: 
2 squat snatches 115/75
7 hand release pushups

Skill: 
Hollow body rocks-50 total


 

Monday:

For time:
5-4-3-2-1
Strict pullups
Kipping pullups [no butterfly]
Chest to bar Pullups [any variation of kipping]
*50 double Unders after each

Skill: Turkish get ups-15 reps


 

Friday: 
12min AMRAP 
Ascending ladder by 2s
Thrusters (155/115)
Evil wheels

Skill/strength: 
3x10 weighted ghd sit-ups
3x10 weighted hip extensions


 

Thursday:
12min EMOM 
Power snatch + ohs + snatch balance
*add weight if form permits*

6 min amrap 
10 Lateral box jump overs
20 Double Unders


 

Wednesday: 
18 min AMRAP
2person team 1:1
300m row
10 burpee kick to handstand 

Skill/strength: 
4x5 back squats @75%
4x10 db press


 

Tuesday:
12min build to a heavy "Dancer complex"
-clean pull + high hang clean + below the knee clean-
*heaviest weight you can handle without dropping the bar*

5min AMRAP 
Ascending ladder 
Wall balls (20/14)
Med ball sit-up


 Monday:

"JT"
21-15-9
Hspu
Ring dips
Push-ups

Scaled:
Pike push-ups 
Banded ring dips
Knee push-ups 

Skill/strength:  
4x3 deadlift @75%
4x10 around the world on pull-up bar 


Friday:


Tabata clock: :20 work / :10rest

21-15-9 reps of:
Alternating DB snatch 65/45

[rest w/ DB over head]

42-30-18 reps of:
Jumping air squats

[rest in bottom of squat]

Strength: 
Snatch work on getting under bar[squat or not]
10 sets of: hang position
Shrug
Hi-pull
Snatch


 Thursday:


15 min of EMOM:
10 push jerk [choose weight]
3-5 muscle ups
15 wall balls

Skill:

go home! Good job today and I miss you all -EZ


Wednesday:

9 min AMRAP:
12 OHS 95
12 burpees

Strength: 
Goat work


 Tuesday:


Team workout
1:00 min of work & switch
For time:
1,000 m row
50 GHD situps
50 HSPU
50 squat cleans 115/75
1,000 m row

Skill: 
20 sec on 10 sec off
3 sets:
Top of ring dip hold
Planche hold
Bottom of ring dip hold


 Monday:


For time: 
1-10 reps of
Chest to Bar Pullups
Deadlift 245/200
Toe to bar

Strength/skill:
Double unders


 Friday:

Open Gym


Thursday:

For Time:
21-15-9 reps of:
Back Squat (BW)
GHDSU

 

Strength: build to a 1rep max press


Wednesday

"Isabel"
For Time:
30 Snatch (135, 95)

Skill: 3 Rounds of Gymnastic Complex
1 Complex= 1 Rope Climb+2 Freestanding HSPU+3 Cart Wheel+ 4 Ring Dip+5 V-Ups


 

Tuesday:

 For Time:

50 Calorie Row (Buy-In)

2 Rounds:

21 Pull-Ups

42 Air Squats

64 Double Unders

 

Strength: Bench Press 5x5 Building up to a heavy set of 5


Monday:

For Time:
10 Deadlift (135, 95)
9 Clean
8 Shoulder-2-Overhead
400m Run
9 Deadlift 
8 Clean
7 Shoulder-2-Overhead
400m Run
8 Deadlift 
7 Clean
6 Shoulder-2-Overhead
400m Run
7 Deadlift 
6 Clean
5 Shoulder-2-Overhead
400m Run

 

Strength-

Bring Sally Up / walking planks


Friday:


2 person team:
30 wallballs
50 jumping air squats
30 push press 75/45
50 slam balls
30 db burpee deadlift:

men-45+ women-25+

*while one athlete works teammate must be holding

plank position for teammate to accurate reps. 


 

Thursday: 

10 rounds for time:
2 squat snatch 145/105
150 m run

***Goat Work***


Wednesday: 


7 min AMRAP:
8 thrusters 115/85
8 HSPU 

Strength:
Split jerk- 7x3 [add weight each set]


 

Tuesday:

3 rounds not for time:
400 m row
10 m Samson stretch
10 shoulder touches
10 roll n reach
10 toe to bar

Strength:
Deadlift- 7x5 [add weight each set]


 

Monday:

15-12-9 reps of:
HR pushup
Hang clean & jerk 115/75
Strict pullups/Kipping pullups
17 min cap

Skill: 5 sets of:
5 pistols 
5 shoulder prehab external rotation 2.5lbs
5 muscle up baned prog.


 Friday:

for time: 

23 back squats (165/115)

23 burpee box jumps (24/20)

23 front squats (135/95)

23 box facing burpee overs

23 OHS (95/65)

23 DB burpee over box (45/25)


Thursday: 


5 rounds of: Every 3 min complete 1 round of following
15 kb swings 53/35
15 ghd sit ups 
2 snatches 155/115

Skill: ring dips 7x7 
After each set 10 reps of core


Wednesday:


30 min AMRAP:
10 hr push-ups 
10 wall balls
150 m speed walk
10 wall walks
30 mb lunges 
150 m speed wall

Strength:
Split jerk- stay light work form 6x3


Tuesday:


20 min of EMOM: alternate
10 burpees
7 clean & jerks 115/75

Strength: 
10 sets:
Hollow body-5
Knee to elbow-5


 Monday: Labor Day  1 workout only!! 8:00am


"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders


 Friday:


7min AMRAP: 
2, 4, 6, 8.......
Hand stand pushups
KB swings 70/53

Strength:
Back squat-Heavy triple


 Thursday:


EMOM for 16 min:

3 squat cleans 175/105
8-12 c2b pullups (unbroken)

Skill: 
pistols- 3x5 each leg
Hand stand hold-3x12sec (free standing with spotter)


 Wednesday:


5 sets of: [add weight] not for time
Tire sled drags 15m sprint
Deadlift-5x3 [start at 65%]
Tire sled drags back pedal 15m sprint

Skill: 
2x1:00 max reps 1:00 rest in between
GHD situps
Double unders


 Tuesday:


For time: 
15-12-9 reps of:
Power Snatch 115/85
Wall balls 20/14

Strength: 
Toe to bar- 3x10 (unbroken)
Weighted GHR- 3x6


 Monday:

 "GATOR"
8 rounds for time:
5 front squats 185/105
26 ring push ups

*22 min time cap*

Christopher 'Gator' Gathercole  |  Age 21  |  Santa Rosa, CA

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


 Wednesday: 


For time:
1,000m row
10 hang squat cleans 185/ 105 [unbroken] 
1 l-sit rope climb / leg less/ropeclimb
[if you can not complete hang cleans at 185, drop to 165 and attempt, decrease by 20lbs until you get 10 unbroken. Or just scale from the beginning. ]


 Tuesday:


8 min AMRAP:
7 push press 135/95
7 burpee pull-up
7 wall balls

Skills: holllow body rocks- 3x10


 Monday:


For time:
21-15-9 
Slam balls 
Air squats
Knee to elbow

Strength:
Deadlift- 7x2 [Add weight each set] heavy


 Thursday:

For Time:

50 Toe-2-Bar

40 HSPU

30 V-Ups

20 Clapping Push-Ups

10 L-Pull-Ups


Wednesday:


Partner Workout
"Isa-Grace-abel"
2 member team will work through the benchmark workouts "Isabel" and "Grace"for time.
The clock will beep once every :30 to allow athletes to rotate. Athletes are working for Max reps during their :30 interval. As soon as the athletes are finished with 30 snatches, they will perform an 800m run relay in which one athlete runs 400m, tags their partner for the other 400m. Once the run is complete, the team will perform 30 Clean and Jerks to complete the workout.


 Tuesday:


For Time:
30 Overhead Walking Lunges (155, 105) (Buy-In)
21-15-9 reps of:
Burpee
Slam Ball
30 Front Rack Walking Lunges (155, 105) (Cash-Out)


 Monday:


"Fight Gone Bad"

Three rounds of:
Wall-ball (20#)
Sumo deadlift high-pull (75#)
Box Jump (20)
Push-press (75#)
Row (Calories)
1 Minute Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


 Friday:

30-25-20-15-10

Hang Cleans (75, 45)

Double Unders

 

Skill: 3x10 Strict Ring Dips 3x10 HSPU


Thursday:

Recovery Workout:

1200m Park Run

5 Rounds for Completion:

10x Hip Extension

10x Roll N' Reach

10x Good Morning 

10x Walking Planks

 

Strength: Dumbell Bent Over Rows 4x10 (2 sets per arm)


Wednesday:

12 Minutes to find 1RM Front Squat

5 Minute Rest

5 Rounds for Time:

5 Shoulder-2-Overhead (135, 95)

5 Shoot Thrus

 

Test: 1 Min Max Calorie Airdyne


Tuesday:

"Tabata Something Else"

:20 on :10 off x 8 sets for each exercise

Pull-Ups

Push-Ups

Sit-Ups

Squats

 

Strength: Power Snatch 5x5 Touch N' Go


Monday:


For Time:
500m Row
21 Deadlift (155, 105)
21 Box Jump Overs
400m Run
15 Deadlift (155, 105)
15 Box Jumps Overs
300 Single Unders
9 Deadlift (155, 105)
9 Box Jumps Overs

Skill: Plank Holds 6 Minutes Total (2min Front Plank, 2min R Plank, 2min L Plank)


Wednesday:


Partner Workout:
As a 2 Man Team, alternate rounds until complete:

4 rounds:
15 Dumbbell Snatch (45, 25)
15 Burpee
*Once 4 Rounds Are Complete:

4 rounds:
300m Run
1 Legless Rope Climb
*Once 4 Rounds Are Complete:

4 Rounds:
20 Box Jumps
20 Plyo-Push-Ups


 

Tuesday:

For Time:
9-7-5 reps of:
Hang Snatch (155, 105)
Muscle-Up


 Monday:

0:00-10:00

5 RFT:

7 Thrusters (95, 65)

14 Abmat Sit-Ups

21 Double Unders

 

10:00-20:00

4RFT:

5 Clean & Press (115, 75)

10 Hand Release Push-Ups

15 Wall-Ball Shots

 

20:00-30:00

3RFT:

2 Curtis P (Squat Clean+R Front Rack Lunge

+L Front Rack Lunge+STO) (135, 95)

4 L-Pull-Ups

6 (Bar Facing) Burpee Over Bar

 

*If athlete completes the rounds for time

within the 10 min, they rest until next time starts

 score = total times added togather


 Friday:


"Diane"
For Time:
21-15-9 reps of:
Deadlift (225, 185)
HSPU

Cool-Down:
300m Walk
*Banded Hamstring Stretch
*Cobra/Prayer Stretch


 Thursday:

For Completion:
500m Row
5 Rounds of Shoulder Complex
1 Complex= 3 Press+3 Push-Press+3 Push-Jerk+3 Split Jerk+3 Rack Jerk
* (M=45, 65, 75, 95, 115) (W=35, 45, 55, 65, 75)
400m Row
4 Rounds of Gymnastic Complex
3 Forward Rolls
6 Cart Wheels
9 Ring Dips
6 Chin-Ups
3 Kick to Headstand (free standing)
300m Row
3 Rounds of Barbell Complex
1 Complex=6 Bent Over Rows+6 Hang Cleans+6 Front Squat+6 Push-Press+6 Back Squats
*(M=65, 85, 105) (W=55, 75, 95)

Strength: Man-Makers 5x2 (Deadlift+Push-Up+R Row+L Row+Squat Clean Thruster=1)


Wednesday:


10 Power Snatch (95, 65)

400m Run

10 Power Snatch (115, 75)

400m Run

10 Power Snatch (135, 85)

400m Run

*athlete cannot change weight on bar

until run is complete*

Strength: Back Squats 10x2 (GO HEAVY!!!!)

Cool-Down:
300m Walk
15 Shoulder Pass Thru
15 Side-2-Side
15 OHS (PVC)


 

Tuesday:

3 Rounds of:
AMRAP in 5 Minutes:
3 Squat Clean (185, 135)
6 KBSDHP (70, 53)
9 Pistols
*1:30 Rest between each round
*Athletes pick up where they left off after 1:30 rest
*score is rounds plus reps

Skill: Turkish Get-Ups 10x2 (1 per arm for each set)

Cool-Down:
20 Calorie Airdyne/C2
Seated Hamstring Stretch
Standing Quad Stretch


 Monday:


7RFT:
7 Overhead Squats (135, 95)
7 Burpee Over Bar

Strength: Push-Press 5x5 Building up to BW+

(Trying to lift more than BW for a set of 5)

Cool-Down: 
300m Row
Chest Stretch 6x:30 per pec
PVC Shoulder Stretch 3x1 Min


Thursday:

EMOM for 15 Minutes (alternating)

10 Inverted Shoulder Touches

:10 L-Sit Hold + 10 Hollow Body Rocks (on same minute)

10 HSPU

 

Strength: Front Squats 3x4 2x2 3x1 (4-4-4-2-2-1-1-1)


Wednesday:

Partner Workout

As a 2 man team complete the following:

400m Run (Buy-In)

200 Russian Kettle-Bell Swings (53, 35)

150 Medicine Ball Step-Ups (MB=20, 14) (Box=24, 20)

100 Burpee

50 Box Jumps (24, 14)

200 Double Under (Cash-Out)

*reps must be alternate by sets of 10


Tuesday: 


10RFT:
1 Deadlift (85% 1RM)
5 Strict Pull-Ups
10 Dumbbell Sit-Ups

Skill: Muscle-Ups 5x3 or Muscle-Up Progressions 5x3


 Monday:

AMRAP in 30 Minutes:

21 Shoulder-2-Overhead (95, 65)

15 Kettle Bell Snatch (53, 35)

9 Ring Dip

150m Run

*Every 5 Minutes perform 50 One-Legged Single Unders (Running Man)

*If athlete is running at the 5 min interval, he/she will perform the running man singles once back inside the gym


 Friday:


Four Rounds For Time:
5 OHS (185, 115)
10 GHDSU
15 Pistols

Strength: Push-Press 4x8


Thursday:


15 Minutes to build to 1RM Clean & Jerk
Then
EMOM for 8 Minutes:
1 Squat Clean + Front Squat + Front Squat + Jerk

Skill: Turkish Get-Up 10x1


 Wednesday:

7 Minutes to complete:

1200m Park Run AMRAP Double Under

Scale: 800m Run AMRAP Single Unders

 

Strength: 1RM Bench Press or 3x5 building up to 70% of 1RM


 Tuesday:

2 Rounds For Time: (12 Minute Cap)

21 Back Squats (135, 95)

18 Toe-2-Bar

15 Slam Ball

12 Burpee

9 Power Snatch (135, 95)

6 Bar Muscle-Up

3 Rope Climbs

 

Skill: Strict Ring Dips 3x5 Strict HSPU 3x5


 Monday:


"Jackie"
For Time:
1000m Row
50 Thrusters (45)
30 Pull-Ups


 Thursday:

For Time:

400m Row (Buy-In)

5 Rounds of:

5 Deadlifts (245, 185)

10 Hand Release Push-Ups

15 Double Unders

400m Run (Cash-Ou)

 

Strength: Split Jerk 7x2


Wednesday:

Partner Workout:

for Time:

50 Partner Wall-Ball Shots (alternating with partner every other rep at one target)

40 Toe-2-Bar (both partners must be hanging from pull-up bar while one partner works)

30 Sumo Deadlift High-Pull (95, 65)

20 Burpee Pull-Up

10 Muscle-Ups (scale- x2 C2B Pull-Ups/ pull-ups/ ring rows)

 

Skill: Plank Holds 6 Min Total (2 Min Front/2 Min R Side/2 Min L Side)


Tuesday:

Death By Power Clean (165, 125)

*adding one rep every minute until set cannot be completed

 

Skill: Inverted Shoulder Touches 5x10


Monday:

 For Time:

21 Med-Ball GHDSU (20, 14)

15 Power Snatch (145, 105)

800m Run

15 Overhead Walking Lunges (65, 45)

21 Handstand Push-Ups

 

Strength: Press 3x10


Friday:

"Fran"
For Time:
21-15-9 reps of:
Thruster (95, 65)
Pull-Ups


 Thursday:

For Completion:
800m Row
10x Roll N' Reach
10x Hollow Body Rocks
10x Flutter Kicks (4-Count)
500m Row
10x Roll N' Reach
10x Hollow Body Rocks
10x GHDSU
300m Row
10x Roll N' Reach
10x Hollow Body Rocks
10x Superman


 Wednesday:


12 Minutes to Build to 1RM Snatch
EMOM for 6 Minutes:
2 Snatch @ 75% 10 Double Unders (on same minute)

Strength: Overhead Squats 2x20


 Tuesday:

 AMRAP in 18 Minutes of:

150m Run

10 Deadlift (155, 105)

300m Run

10 Power Clean (155, 105)

450m Run

10 Clean & Jerk (155, 105)

 

Skill: L-Sit Test (Skill Benchmark)


Monday:


For Time:
21-15-9 reps of:
Double Kettle Bell Front Squats (53, 35)
3-2-1 reps of:
Rope Climbs

Strength: Back Squats 5x3 building up to a heavy triple, not a specific %


 Friday:

Open Gym


Thursday:

For Time:

30 Muscle-Ups

 

*If athlete doesn't have muscle-Ups.

He/She will perform:

4 Rounds for completion:

10x Inverted Ring Rows

10x Ring Dips

10x Lat Activates

10x Strict Pull-Ups

 

Strength: 5x3 deadlift 

5x5 ghrs


Wednesday:

Partner Workout:

For Time:

100 DB Snatch (alt. every 10 reps)

80 DB Sit-Ups (partner stands on feet)

60 DB Front Squats

40 DB Plyometric Push-Ups

20 DB Arnold Press

 

Strength: 5x5 behind the neck push press (snatch grip)


Tuesday:

EMOM for 15 Minutes (alt):

1 Snatch Complex

(Snatch Pull+Snatch High-Pull+Snatch)

10m Handstand Walk/

10 Inverted Shoulder Touches/ 3 Wall-Walks

 

Strength: 3x10 ghds and back extensions


Monday:

5 Rounds for Time:

Side-Walk Shuttle Run w/ Med-Ball (20, 14)

21 Wall-Ball (20, 14)

15 Med-Ball Sit-Ups (20, 14)

9 Med-Ball Bear Complex (20, 14)

 

Strength: 5x3 back squat 

*add weight each set*


Friday:

"Grace"

30 reps for time:

Clean and Jerk (135/95)


Thursday:

 Rowing Intervals:

500m-400m-300m

10x Barbell Bent Over Rows

10x Hollow Body Rocks

10x Overhead Squat

10x GHDSU

 

Skill: Max Reps Pull-Ups in 1 Minute/Lat Activates 5x5/Kipping


Wednesday:

 

Death By Thruster (95, 65)

1 Rep Every :30 

Strength: Box Squats 5x5 (working on mechanics/sumo-stance/pause on box)


Tuesday:

EMOM for 10 Minutes:

2 Power Clean  & jerk (BW)

4 Slam Ball (on the same minute)

5 Minute Rest

 

Skill: 

AMRAP in 3 Minutes: Toe-2-Bar


Monday:


For Time:
800m Row (Buy-In)
50 Wall-Ball Shots (20, 14)
40 DB Snatch (55, 25)
30 Pull-Ups
20 Pistols
10 HSPU
800m Run (Cash-Out)

Strength: Bench Press 1RM or 5x3 building up to 75% of 1RM


 Thursday:

EMOM for 10 Min:

4 DB Snatch 10 Double Unders (on same minute)

5 Minute Rest

For Time:

15-12-9 reps of:

Toe-2-Bar

Calorie Row


Wednesday:

Partner Workout

For Time:

--50 Inverted Shoulder Touches/

Push-Up Plank Shoulder Touches (Buy-In)

3 Rounds As a Team:

3 L Rope Climbs/Legless Rope Climb/Rope Climb

20 Burpee Over Partner

(alt. every rep. between partners)

40 Med Ball Sit-Ups

(alt. every rep. between partners/roll ball to partner)

--50 Inverted Shoulder Touches/

Push-Up Plank Shoulder Touches (Cash-Out)

 

Skill: Plank Holds 6 Minutes Total

(2 Min Front/ 2 Min R Side/ 2 Min L Side)


Tuesday:

Every 2 Minutes, Complete 1 Complex

Hang Power Snatch+Overhead Squat+Overhead Squat x 5 sets

-Rest 2 Min-

For Time:

10-8-6-4-2 reps of:

Back Squats (105, 85)

Front Rack Lunges (105, 85)

*bar must be taken from the floor

*back squats must go unbroken


Monday:


For Time:

400m Row

10 Muscle-Ups/

20x Inverted Ring Row

400m Run

10 Bar Muscle-Ups/

20x Ring Push-Ups



Strength: Build to 1RM Power Jerk


 

Friday:

Strength:

For 12 Minutes,

Build Up to a

Heavy Double

Front Squat

Then

METCON:

For Time:

Elite:

12-9-6 reps of:

Deadlift (315, 205)

Ring HSPU

Rxd:

15-12-9 resp of:

Deadlift (245, 145)

HSPU

Scaled:

21-15-9 reps of:

Deadlift (185, 115)

Hand Release Push-Ups


 

-Deshler High School Track Workout 2.0-

 

2 Teams per class (lowest time accumulated wins)

 Event #1

"Kettlebell Convoy"

Farmer carry all 14 KBs 400m as a team. 

Alt weights as needed between team members.

Only one KB can be carried in each hand

2 2pood, 

3 1.5poop, 

4 1poop, 

5 .5pood 

Once all kettlebells travel 400m around the track, team earns 5 minute rest

 

Event #2

For Time:

21-15-9 reps of 

Burpee-2-Goal

200yd Sled Push (HEAVY) (switch out sled pushers as per the team)

 

Event #3

For Time:

200yd Tire Flip (as a team) (switch team members when needed)

*each flip is followed by a jump in and a jump out by each team member before members can be rotated


Wednesday:

AMRAP 5 Minutes Clean & Jerk (BW)

2 Minute Rest

AMRAP 3 Minutes Snatch (.75 BW)

1 Minute Rest

AMRAP 1 Minutes Klokov Press (.5 BW)

 

Strength/Skill: Sots Press 5x5 (45, 25)


Friday:

500-100m

after each set of row complete following:

10 superman

10 GHD situps

10 roll n reach

10 shoulder touches [handstand]

 

skill: work on goal/weakness

 


Thursday:

Strength: 10 Minutes to Build to 1RM Back Squat

 

For Time:

5-4-3-2-1 reps of:

Bar Muscle-Ups

30-25-20-15-10

Double Unders


Wednesday:

5 Rounds for Time:

5 Deadlifts (275, 165)

10 Burpees

 

Skill: Rope Climbs 5x1, 3x Handstand Walk Attempts Between Rope Climbs


Tuesday:

Tabata

:20 on :10 off x8 sets each of:

Hang Cleans (75, 45)

Bottom-2-Bottom Air Squats

Kettlebell Swings (53, 35)

Knees-2-Elbow

 

Strength: Build to Heavy Triple OHS


Monday:

For Time:

12-9-6 reps:

Strict Press (105, 55)

Strict Ring Dips

Strict HSPU

 

Skill: 1:30 L-Sit Total, 20x Hollow Body Rocks


 

Friday:

2rds:

AMRAP in 5 Minutes:

box jump overs (24,20)

1 Min Rest

AMRAP in 3 Minutes:

Toe-2-Bar

1 Min Rest

AMRAP in 1 Minute:

double unders

 

Strength: Deadlift 5x3

*working up to a heavy triple,

not a specific % of 1RM


Wednesday:


For Time:
400m Run (Buy-In)
2 Rounds: 
30 Push-Press (45, 35)
45 Abmat Sit-Ups
60 Squats
400m Run (Cash-Out) (not a part of the 2 rounds)

Skill: Plank Holds 3 Minutes Total


 

Monday:

(Same template as the chief)
Five Rounds of:
AMRAP in 3 Minutes:
3 Deadlifts (225, 165)
6 Push-Ups
9 Slam Ball
*Rest 1 Minute after each 3 minute AMRAP
*Score is Rounds + Reps

Skill: Kipping


Friday:

52 Card Pick-Up

Group 1=Hearts (Weightlifting)

Group 2=Spades (Gymnastics)

Group 3=Diamonds (Plyometrics)

Group 4=Club (Barbell) 

Each Group has 7 Minutes to get thru their respective cards before rotation is called


Thursday:


Partner Workout
400m Run/AMRAP Dumbbell Snatch
Rest 1 Min
300m Run/AMRAP Dumbbell OH Walking Lunges
Rest 1 Min
150m Run/AMRAP Dumbbell Sit-Ups

Strength: 4x20m Sled Push (Go heavy)


 

Wednesday:

20 Min to find 1RM Snatch
Then
10 Rope Climbs for Time


*If athlete does not have rope climbs,

do rope climb scale

(walking up and down for 1 rep) x20 reps

Skill: L-Sit 3 Min Total (scale=leg tuck on boxes/plates) *break down time spent on the movement as needed as long as 3 min is done


 Tuesday:

 Chucks Birthday Bash

For Time:

50 Double Unders

4 Bear Complex (185, 85)

29 Chest-2-Bar Pull-Ups

64 Jumping Air Squats/ Box Jump Overs

 50 Toe-2-Bar Cash-Out

 

Strength: Overhead Squat 4x3


Monday:

Three Rounds for Time:
20 Back Squats (115, 75)
30 Ring Push-Ups
40 KB Swings (1.5, 1)
*Every 5 Minutes, perform 5 burpees*

Skill: 100 Dumbbell Sit-Ups *holding DB on your chest *find a partner to anchor your feet


 Friday:

For Time:

15-12-9 reps of:

Deadlift  255/195

400m run

 

Skill: Muscle-Ups *each athlete should attempt 5x2-4 reps either Rx or scaled with band 


Thursday:

EMOM for 14 Minutes (alt):

3 Stone to Shoulder

30m farmers Carry (KB, DB)

 

 Strength: Back Squats 5x5 building up to a heavy set of 5, not a specific %.


Wednesday:

For Time:

7-14-21-14-7 reps of:

Push-Press (75, 45)

Box Jumps (24,20)

 

Skill: 5x10m Broad Jump (athletes should get the 10m done as fast as possible)


Tuesday:

For Time:

50 Snatches (115, 75)

Every 2 Minutes, Perform 3 Burpees

 

Strength: Log/Axle Bar Class *each athlete should attempt at least 3x2-4 reps of clean and press/push-press/viper press with the log and or axle bar


Monday:


For Time:
1200m Run Buy-In
50 GHDSU
30 Wall-Ball Shots (20, 14)
10 Muscle-Ups

Skill: Double Under Practice

*if athlete has double unders already,

he/she will be attempting a max reps set


 Friday:

1 Mile Run

50 Plate Twists

50 Plate Hops

kB Slide 20m

25 Plate Twists

25 Plate Hops

KB Slide 20m

10 Plate Twists

10 Plate Hops

KB Slide 20m

800m Run


Thursday:

"The Seven"  7 Rounds For Time:

7 HSPU

7 Thrusters (135, 95)

7 Knees-2-Elbow

7 Deadlifts (245, 155)

7 Burpees

7 Kettlebell Swings

7 Pull-Ups

 

Skill: Mobility/Cool Down Class

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.


Wednesday:

3 man Team Workout:

-3rds for time-

350m Row

10m bear crawl

50 single unders

10m bear crawl

15 sit-ups

 *only way an athlete can row is if one team

member is in the top of the push-up position*

 

Strength: Bench Press 10-8-6-4-2 *adding weight each set as reps decrease


Tuesday:

For Time:

21-18-15-12-9-6-3 reps of:

Overhead Squats (75, 45)

*Run 150m between each round

 

Strength: Snatch Grip Deadlifts 5x2 (120% of 1RM Snatch), Pendlay Rows 5x5


 Monday:

For 6 Min

Complete 1 Repetition every :30 of:

Clean & Press+Push-Press+Push-Jerk

 

 Rest 2 Min

 

 21-15-9 reps of:

Walking Lunges w/ Bumper Plate Overhead (65, 35)

Kettle Bell Swings (2p, 1.5p)

 

 Skill: GHDSU 3x5-10  Back Extensions 3x5-10


Friday:

AMRAP in 20 Minutes of:

5 Power Snatch+Overhead Squat+Power Snatch (95, 65)

7 Slam Balls

9 Plyometric Push-Ups

(one hand is elevated during push-up on the med ball)

(alternate arms each rep) 

*Every 3 Rounds, Sidewalk Shuttle Sprint

 

 Strength: Tire Flip 10x1


Thursday:

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Clean & Jerk (men=135, 155, 175, 195, 215)

(women=95, 105, 115, 125, 135)

* athlete must add weights after each set of C&J

 

 Skill: Turkish Get-Up 10 sets of 1 rep each arm


Wednesday:

"Helen"

Three Rounds For Time:

400m Run

21 Kettle Bell Swings (1.5, 1)

12 Pull-Ups

 

 Strength: Snatch Balance/Snatch Drop 10x2 *working on speed under the bar


 Tuesday:

 3 Position Clean (12 Minute Cap)

*attempt 1 rep at least every 1:30

Then 

 For Time:

42-30-18 reps of:

Dumbbell Snatch

21-15-9 reps of:

Ring Dips

 

 Skill: Get comfortable being upside down (Handstand Walk/ HSPU/ Free Standing/ Headstand etc)


 Monday:

For Time:

1000m Row 

75 Wall-Balls

50 Kettle Bell Swings (1.5p, 1p)

25 Burpees-2-Bar (Pull-Up Bar)

 

Strength: Overhead Squat 5x3 *working up to a heavy triple not a specific %


Friday:

 Partner Workout

 For Time:

500m Row/Turkish Get-Ups

400m Row/ KB Snatch

300m Row/ Goblet Squats

200m Row/ KB Swings

100m Row/ KB High Pulls

 *1 partner will row, 1 partner will work on the KB movement. Once the row is complete the partners will swap movements. Each partner will row 500m down to 100m. While on the KB movement, you are working for max reps. You will have 2 scores for this workout. One score is the time it takes to complete the workout, the second score is the number of reps completed by the team.

 

 Strength: Back Squat 5x5

 *working up to a heavy set of 5, not a specific %.


Thursday: 

EMOM for 12 Minutes of:

5 Power Snatch

20 Double Unders

(Both movements done on same minute)

**Rest 5 Minutes**

2 Minutes Max Reps:

Toes-2-Bar

 

Skill:

Hollow Body Rocks 3x10

 Superman 3x10


Wednesday:

 For Time:

 800m Run (Buy-In)

 3 Rounds of:

 2 Rope Climbs

10 Clean & Jerk

20 Pistols

 

 Strength: Bench Press 8x3

 *Building up to a heavy triple, not a specific %.


Tuesday:

Strongman Gone Bad

 2 Man Team 1:1 (alt)

 3 Rounds of:

 Stone To Shoulder

Sled Push

Deadlift @BW

10m Yoke Carry

*Please read workout description at the bottom.

 

 Skill: Plank Holds

 3 Rounds of:

 1 Minute Front Hold

1 Minute Side Hold

1 Minute Side Hold

 

*1 Partner will work for 1 minute. During that minute you are working for max reps. Once your minute is done, you will rest 1 min while your partner goes. Your team will have :15 to rotate between stations. 

*There will be no Rxd weight on any of the stations, you will decide what to do as a team.

*The Deadlift is the only exception. The bar should be loaded with your bodyweight. If your partner is lighter than you, use your partners bodyweight.

 *No partial reps rewarded for anything less than a full 10m on sled pushes and yoke carry. 10m counts as 10 reps towards your score.

 *Score is total reps completed as a team.


Monday:

"Angie"

 For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

 

Strength: Tire Flips 10x1


Friday: 


Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


 Thursday:


3 rounds of: not for time
500 m row 
400 m run

Strength:
7 min of EMOM:
2 squat snatch

(think form first then add load

as movement feels better)


 Wednesday:


16 min of EMOM: (alternating)
Even min: 15 KB swings (53/35)
Odd min: 10 push jerk or

shoulder to overhead 135/95

 


 Tuesday:


50 snatches for time:
*EMOM 5 burpees

*choose weight that is moderately heavy [tough] for you but maintainable with good form

Strength: 
Split jerk- 8x1 [try to get close to 1RM]

 


 

Monday:

 15-12-9 reps of:

Squat cleans115/85

HSPU 

*15 min cap on workout

 

Strength: front squats- 5x2 [all reps at 75%]

*30 double unders after each set


 
Friday:

Crossfit Open Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Skill: 2:00 total L-sit or tuck

Wednesday:

In any order you want complete
the following for time:

30 burpees
30 GHD situps
30 slam balls
30 lunges w/slam ball  20/15
30 Russian kbs 53/35

Strength: back squats 3x3 [heavy] 75%

 
Tuesday:

3 rounds for time:
7 power snatch  135/95
7 HSPU 
14 pistols

Strength: 
Split Jerk- 3x3 [light]

 
Monday:

St. Patricks day[wear green or 17 burpee penalty]

"Cindy XXX"
Complete as many reps as possible in 20 min:
10 pullups
20 push ups
30 squats
15 pullups
30 pushups
45 squats
20 pullups
40 push ups
60 squats
25 pullups
50 push ups
75 squats
30 pullups
60 push ups
90 squats

 
Friday: 

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


Thursday:


20 min of: 
250 m row
150 m run
1:1 work:rest

Strength/skill: snatch balance 5x3 [stay very light work on speed]

 
Wednesday: 

Skill: 10 min Rope Climb Technique 
3 ascends

4 sets of:
Every 3 min complete 1 round of:
12 deadlifts [155/100]
12 bar facing burpees
12 HSPU

 Tuesday:

20 min of: EMOM alternating
10 push jerk [155/100]
3 muscle ups[ring or bar] or 5 strict pullups/dips
[*if none of those movements can be performed sub w/ air squats]

Strength/skill: 3 ascends Rock Wall

Monday:

400 m run 
21-15-9
Push ups
Situps
Wall balls
400 m run

Strength: yoke carries 10m
 

Friday:

Workout 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

skill: double unders


Thursday:

5 Rounds for completion
400m Row
400m Run
Rest 5 Min

Skill:
Sled Push 3x20m
*increasing weight each set

 
Wednesday:
For Time:
50 Wall-Ball Shots
40 Ring Rows
30 Burpees
20 Handstand Push-Ups
10 Chin-Ups

Strength:
Deadlift 5x3
*working up to 75% of 1RM for a heavy triple

 Tuesday:

3 Position Snatch (15 Min cap)
    1 Power Snatch from mid hang
    1 Power Snatch from below knee
    1 Power Snatch from ground
*try to hit at least 1 attempt every 3 minutes
*make sure everyone understands when to release hook grip 

Rest 5 Min

For Time:
21-15-9 reps of:
Alternating Front/Back Thrusters (65, 35)
Toes-2-Bar

*1 thruster from front rack/1 thruster from back rack=1 rep

Friday:

CrossFit Games Open Workout 14.1
 
 
10 min amrap
 30 double unders
15 snatches 75/55
 
Strength: 3x5 dead lift @ 75% 
3x10 GHD sit-ups 

Wednesday: 

3 sets:
15 unbroken back squats
1:30 rest 
*if reps are not unbroken
10 burpees
[you choose load,
be smart but challenge yourself]

 Tuesday: 

9-7-5 reps of:
Bar muscle ups/
burpee C2B pull-up
Hang squat snatch
155/100:RX:95/65

Strength: split jerk -5x2

 Monday: 

Strength: front squats 5x3 @75-85%

Workout: 
For time: 
300m row
30 burpees 
30 wall balls

Skill: plank holds 3:00 total

 Friday:

Death by jumping pullups

*every 30 sec add 1 rep to pervious number
done until you can no longer complete the
intended number in 30 sec. 

Strength: yoke carry [heaviest load 10 m]

 Thursday:
 
2 rounds of:
1:00 work: :10 rest

Stone to Shoulder
Push Press
Slam Balls
Jumping Lunges
Push Ups
Box Jumps
Wall Walks

[After workout park run/jog]

Wednesday:

400 m run buy in
2 rounds for time:
25 deadlifts
[Elite]:155/100 [RX]:115/85
25 wall balls
25 hang cleans
25 burpees

Skill: hollow body rocks-25 total

 Tuesday:

15-12-9 reps of:
Power Snatch
[Elite]:185/105
[RX]: 115/75
[Elite]: muscle up
[RX]: C2B Pullup

Strength/skill: Hand stand walk/
free standing HSPU (partner assistance)

 
Monday:

"ANNIE"
For Time:
50-40-30-20-10
Double unders
Situps 

Strength:
Back squats-5RM [heavy]

 Friday:

30 double unders
30 box jumps 24/20
30 hang snatch 45
30 jumping air squats
30 back rack Push Jerk 75/55
30 box jumps
30 knee to elbow
30 double unders
30 box jumps

Skill: HSPU [if you know how to do them 25reps]

 Thursday:


10 min of: Push Jerk work [moderately heavy/from racks]

For time:
3 rounds of:
15 wall balls 
15 over head squats 135/95

Skill:  double unders [if you know how to-100 total]


 Wednesday:


18 min AMRAP: 
5 push ups
10 wall balls
15 KB swings

Strength: front squats 1RM


 Tuesday:


15 min build to heavy 
Squat Clean & Jerk
[note: stay light in weight until you get feeling better, then add load. Really focus on form/technique]

Test burner: 
3 min of:
50 sec max calorie row 10 sec rest
50 sec walking planks 10 sec rest
50 sec max calorie row


 Monday:

4 rounds
Every 3:00 complete 1 round
10 burpees
15 deadlifts 105/75
5 thrusters
[if you can not complete in 3:00 just do 4 rounds]

Skill: Kipping


Friday:

For time:
20 KB swings
20 back squats 135/95
20 pullups
15 deadlifts 145/105
20 toe to bar
10 barbell lunges155/115
20 KB swings


 Thursday:

CF Games Open 11.1
10 min AMRAP:
30 double unders
15 power snatches 75/55

Skill: rope climbs 5 ascends


 Wednesday:

9 min AMRAP:
5 push press 95/65
10 front squats
5 burpees

Strength/skill: 
4 sets 
10 GHD back extensions
1 wall climb (rock wall)


Tuesday:

25 min to work on "Goal Movement"

Skill: 3 sets not for time:
1:00 plank
30 sec handstand hold
10 ring dips


Monday:

6 min AMRAP: 
10 wall balls (alternate w/partner)
Rest 1 min
6 min AMRAP:
10 power cleans 95/65 (alternate w/partner)

Skill: double unders


Friday:

15 min of:

Every 3:00 complete 1 round through

15 wall balls

15 deadlifts 135/95

 

*if cannot complete in 3 min just do 5 rounds


Thursday:

18 min of EMOM: (alternating)

7 front squats (body weight)

3 muscle ups or 5 hand stand push ups

 

Strength/skill: 50 GHD (in sets)


Wednesday:

Death by

10 m farmers carry (1 KB) 53/35

 

Strength: split jerk- 7x2 [HEAVY]


Tuesday:

10-1 reps of:
Burpee 
Power snatch 135/95

Strength: Back Squats- 3RM


 Monday:

12 min AMRAP:
5 hr push ups
7 push press 95/75 (s2o)
35 double unders

Skill:  35 pistols or 
over head squats w/BAR 5x3 w/7sec hold in bottom


 Friday:

12 Min to find 1RM Deadlift 

For Time:
21-15-9
Deadlift @50%
Box Jumps (24, 20)


Thursday:

12 min EMOM:
1 Snatch Deadlift
1 Hang Power Snatch
1 Overhead Squat

Skill: Hollow Body Rocks 3x10, Shoot thru on rings 3x5


 Wednesday:

"Helen"
3 RFT:
400m Run
21 Kettlebell Swings
12 Pull-Ups

Strength: Press Complex 10x1 (Press, Push-Press, Push-Jerk, Split-Jerk)


Tuesday:

For Time:

21-18-15-12-9-6-3 reps of: 

Wall Ball Shots (20, 14)

Double Unders

 Skill:

3x10 Handstand Push-Ups


Monday:

1000m Row (Buy-In)

10 rds.
1 Curtis P (155, 115)
3 Burpees Over The Bar
5 C2B Pull-Ups

Strength: Sled Push 5x10m


Friday:

For time:
70 wall balls
60 situps
50 push press 75/45
40 slam balls
30 front rack lunges
20 KB swings 
10 strict pullups


Thursday:

5 x 3 min AMRAP: 

1 min rest

14 air squats 

28 double unders

 

Strength/skill: 40 GHD situps


Wednesday:

20 min of:
350 m row 
15 pushups
1:1 work:rest


Tuesday:

10 min of: EMOM (alternate)
15 box jumps
7 power snatch (choose light weight but tough/should be touch in go)

Strength: back squat- 3x5 [heavy]


Monday:

13 min AMRAP:

5 burpee over bar

7 hang cleans 115/75

9 toe to bar

 

Strength: push press- 5x5 [add weight each set]


Friday:

For time:

30-25-20-15-10-5

Pullups

Slam balls 

Jumping lunges


 Thursday:

for time:

15-12-9

HSPU & ring dips

 

30-24-18

Double unders

 

Strength: hang clean 2x3; 2x2; 4x1


Wednesday:

10 rounds for time:

150 m run

10 deadlifts 155/105

 

Strength/skill: muscle up progression


Tuesday:

10 min of: EMOM (alternate)

3-5 squat snatches

7-10 burpees

*Rest 5 min*

3 min AMRAP :

Calorie Row

 

Strength: hollow body flips- 20 reps


Monday:

For Time:
21-15-9 reps of:
Box jumps 24/20
KB swings 
*25 Air Squats after each set

Strength:push press- 5x3


Friday:

 For time:

 5 -1 Clean & Jerks 165/100

 1-5 ring muscle up/bar muscle up

 or 2-4-6-8-10 chest to bar pullups

 

20 double unders after each

 

Skill test: 

 1:00 air dyne for cal


Thursday:

Interval rowing 
500 m row- 20 burpees
400 m row- 15 burpees
300 m row- 10 burpees
200 m row- 5 burpees
100 m row 

1:1 - complete row & burpees then partner goes
1:2 - when rower is free next athlete begins rowing


Wednesday: 

For time:
40 back squats 135
30 ring dips
20 HSPU
40 front squats
30 ring push ups
20 KB swings 70/53

Strength: 
3 RM Push Jerk


 Tuesday:


16 min of EMOM: alternate
5 squat clean thrusters/thrusters/squat cleans
10 toe to bar/mb situps

Skill: 
Muscle Up Progression


 Monday:


15 min AMRAP:
7 pullups
9 wall balls
11 box jumps

Strength:
3 RM Back Squat


Dec. 27

For Time:

 40 cal row

 30 double unders

 10 burpees

 30 ring row

 30 double unders

 10 burpees

 20 wall walks

 30 double unders

 10 burpees

 100 double unders

 

strength: 

 Front Squats- 5-3 @ 80%


 

Workout on white board in gym!! See you there

 


Tuesday:

 12 min every minute on the minute.

  1 power snatch

 1 squat snatch 

 1 ohs

  ------rest 2 min--------

 tabata - wall ball

 tabata - planks


Monday:

"12 days of Christmas"

1 Turkish get up
2 deadlifts 315/255
3 muscle ups/shoot through 
4 push jerk 135/95
5 hspu/hr push-ups
6 pistols/air squats
7 kb swings 70/53-53/35
8 back squats 135/95
9 toe to bar
10 wall balls
11 walking plank
12 hang cleans 135/95

30min cap

preformed just like the song 1.....2,1.....3,2,1.......4,3,2,1


Friday:

For time: 
30 cal row
30 burpees
30 toe to bar
30 KB swings mRX:70/53 wRX:53/35
30 db snatch mRX:65/55 wRX:45/25
30 situps
30 wall balls
30 cal row


Thursday:


20 min AMRAP:

 

30sec Handstand hold/elevate feet pushup/pushup position
30sec Squat hold/hold pole squat hold
30 sec L-sit hold/dip position hold
30sec chin over the bar hold/ring row hold

 

Strength: Deadlifts- 3rm


Wednesday:

For time: 
75 Over head squats 115/85
*Starting off and every 3 min mark 150m run

Skill: 3 sets 
10-GHD
10-perfect pushups


Tuesday:

20 min AMRAP: 

10 pullups/kips
15 pushups
3 squat cleans [heavy,heavy]
*challenge yourself, but be realistic please

Skill: hollow body flips-20 total

 


Monday:

3 rounds for time: 7:00 cap
30 double unders
15 shoulder to over head 95/65
*in remainder of time 
6 front squats
3 burpee over bar

*workout is time of 3 rounds + reps in remainder 100th of a second
Ex. 3:33.27

Strength: Split Jerk 3x3 [light working speed]

 


Friday:

 "Randy"

 75 snatches @75lbs

 

 Skill/Strength:

 3x15 hollow body rocks

 3x8 shoot throughs


Thursday:

 For time:

50-40-30-20-10
box jumps
KB swings

 

Strength:
Push press-3x10
Stick situp- 3x15


 Wednesday: 


21-15-9 reps of:
OHS 135 / 95 -  65 / 35
Deadlifts 225/135

Skill:
Kipping


Tuesday:

 5 rounds not for time:

500-100 m row
40 jumping air squats
1:1 work:rest

*as soon as rower is free begin

Strength:

Back squats- 3x3 [heavy]


Monday:

20 min AMRAP:

10-20-30
Pullups 
Lunges (75)
HR pushups

Strength/skill:
Rope climbs- 4 ascends


 

Friday: 

3 rounds for time: 7 min cap

10 shoulder to overhead [axel]

elite/rx/scaled

155/125/95

100/75/45

 10 front rack lunges

 

Strength:

OverHead Squat- 8x3 [add weight each set]

----------------

Intro Day 5


Thursday:

20 min AMRAP:
10 thrusters 95/65
10 chest to bar pullups
15 GHD situps
*if you are doing everything RX'd you have precedence.
----------------
Intro Day 4


 Wednesday:


Stone work/teaching
Then

5x2min AMRAP: 20sec rest

Burpees
Stone to shoulder
Toe to bar
Jumping air squats
Slam ball

Skill:
hollow body holds- 3x:15
Handstand hold- 3x:15
----------------
Intro Day 3


Tuesday:

Tabata clock 20:10
Double unders
KB swings
Wallballs
Walking planks
*Stay at one station for 8 sets

Strength:
Split Jerk- 3x5 stay light, foot work, holding position.


Monday:

 
4rds for time:
15 front squats 135/95
10 hspu 
5 bar muscle ups 
Or 
15 front squats 115/75
10 HR push-up
5 strict pull-up 

Strength: 
Front squats- 3x3 75%, 80%, 82%
 

 Tuesday:


10/15/20min EMOM: (athletes choice)
5/4/3 power Snatches [roughly 50% or under of 1RM]

Strength: push press- 4x5 start at 50% [add weight each set]


 
Monday:
 
Iron Bowl WOD 7

 For time: (8min cap)

50 double unders

40 air squats

30 kettle bell swings 53/35

20 walking planks

10 turkish get ups 53/35

 *in time remaining max reps Wall Climbs, belly to wall

 

Strength: front squats 4x5, start at 60% an add weight each set

 


 

Friday:

"Iron Bowl WOD 6"

 Event 1:

10 min find1RM Bench (all fans in that class go on same bench 1 bar)

Rest 3 min 

10 min find 1RM Front squat (all fans in that class go on 1 bar)

 

*Score 1=bench+front squat weight from each individual athlete

 *if there are more then 4 then use of another station is acceptable

 

After scored as a 2nd event:

 

2 rounds for time:

50 wall balls

50 push press 75/45

 

 

Workout of the day

4 rounds for time:

15 wall balls 

15 slam balls

15 med ball twist

 


 

"Fran"

21-15-9 reps of: 

Thrusters 95/65

Pullups

 

Strength: Back Squats - 3x3 @80-85%

 


 

 

Wednesday:

"Iron Bowl WOD 5"

Meet at Deshler foot ball field

*scored as two different events

 

"Partner WOD"

For time: event 1

Wheel barrel carry 100yrds-athlete 1

Wheel barrel carry 100yrds-athlete 2

 

For Time: event 2

100 yrd farmer carry 1x53/35

15 KB snatch (alternating)

 

{you can use different partners for workouts}

 

stadium run cool down

 


 

Tuesday:

(Not for time)

 Deadlift -10x2 @80-85%

Rope climb - 10x1

Hollow body holds- 10x5-10sec

 


 

Monday:
 

Iron Bowl WOD 4"

 For Time:

1 mile run

50 power cleans 135/95

800 m run

50 hr push ups 

400m run

50 goblet squats 53/35

 

*40min time cap

 

For time: 

800 m run

30 power cleans 95/65 or KB swings

400 m run

30 hr pushups 

150 m run

30 goblet squats 35/18

 


 

Friday:

Regular class does 5 min AMRAP only. No snatching.

"Iron Bowl WOD 3"

5 min build to heavy Snatch

---------1:00 rest----------

5 min AMRAP:
Ascending ladder
2,2....4,4.....6,6....8,8
Pullups
Box jumps (24/20)

 

Skill: GHD situps 3x10

pistols 3x4

weighted pushups 1rep max load

 


 
Thursday:
10 x 300m row 
1:1 1:2 1:3
 
Strength:
Overhead squats 3x5 add weight each set
 

Wednesday:

"Iron Bowl WOD 2"
2 man team
For time:
150 deadlifts 155/95
*every time bar is dropped/rested on ground 5 burpees
*next athlete may then pick up where left off

Workout of the day:
For Time:
300 m run
15-12-9
wall balls
Ring pushups
Db snatch
300 m run

 
 

Tuesday:

Squat clean & Jerk- 5x2, 3x2, 4x1
*add weight as you go.

Skill: muscle up progression or muscle ups-3x3

 
 

 
 Monday:

7 min CAP:

Complete 

For Time 2 rounds of:

25 KB Swings

20 cal row

* in remainder of time max rep burpees 

*each burpee is worth -1sec 

 

Strength:

Back Squats-3x3 85%

 


 

Friday:

For max reps
3 min AMRAP: 1:00 rest
10 air squats
5 burpees
4 min AMRAP: 1:00 rest
10 sand ball slams
5 burpee plate hops 2x45
5 min AMRAP:
10 thrusters 45
5 burpee over bar

Strength: Push jerk- 3x4
------------------------------------
Intro Day 5

 


 

Thursday:

15 min every :30

1 squat snatch @ 75%

 Strength/skill: Back Squat 2x15 @ 50%

10 hollow body rocks after each set

 


Wednesday:


For time:
15-12-9-6-9-12-15 reps of:
KB swings 53/35

pullups

Deadlifts 225/155

Strength/skill: GHD situps-3x10

 


 

Tuesday:

20 min of EMOM: alternating
5 front squats 50-60% of 1RM
7-10 HSPU

skill: rope climbs 5 ascends
------------------------------
Intro Day 2

 


 

Monday: 

For time:
750m row
15 OHS 95/65
35 double unders
15 push press
25 db snatch 45/25
15 thrusters
15 wallballs

Strength: Split Jerks- 3x1 (heavy)
-------------------------
Intro Day 1


Friday:


3 rounds of:
5 min AMRAP:2 min rest
Ascending ladder
1,1,1.....2,2......3,3,3,......etc. 
hang snatch-105/75
Muscle up
20 double unders

*start from 1 each new round


Tuesday:

For time:
10-1
Burpees
Over head lunges 45/25
Goblet squats 53/35

Strength:
Split Jerks- 4x3 heavy

 


 

Monday:

Open workout 13.2
10 min AMRAP:
5 push jerk 115/75
10 deadlifts
15 box jumps 24/20


  Friday:


16 min AMRAP:

7 deadlifts 155/115
9 wall balls
11 kb swings 53/35

Strength: front squats 3x2 80-90%

 


 

Thursday:

5 min AMRAP:

5 slam balls

5 hang snatch 95/65

2 min rest

4 min AMRAP 

5 slam balls

5 push jerks 95/65

1  min rest

3 min AMRAP

5 slam balls

5 thrusters

 

strength/skill:

Kipping & Over Head Squats

 

 


 

 Wednesday: 

For time: 
40-30-20-10
Ring push-ups
ab-mat sit-ups

Jumping air squats

Strength: push press 3x5 65-75%

 


Tuesday: 


For time: 
50 Cleans m:225/185/155 w:135/105/85

Skill: 3x5 ring or bar muscle up

 


Monday:

20 min AMRAP: 

2,500/2,000m row Buy in

As many rounds as possible of

100/50 double unders

10 over head squats 135/95

 


 


Saturday:
 

9 min AMRAP: 2 min rest 

 50 double unders

25 jumping air squats

rest 

50 double unders

15 hang snatch 75

rest 

25 jumping lunges

15 pull-ups

rest 

15 hang squat thrusters 95

25 toe to bar



 
Friday:

Partner workout. 2 athletes

 1200 m park run

50 burpee tire jumps 

30 deadlifts (guys/girls/coed)

(365/265/225)

50 box jumps (36/24/30&20)


Thursday:


10 min build to heavy 
Squat clean
Then
10 min EMOM:
3 squat cleans @ 65%

Skill/Strength: hspu 3x7
 
 


 
Wednesday:
 

For time: 

tabata clock

 50 push-ups

50 wall balls

50 pull-ups 

50 mb lunges

  

Strength: split jerk- 3x2


Tuesday: 


For time: 
100 snatches 135/95
*every 3 min 5 burpees 
*18 min time cap
 
 

 
 
 Monday:

3 rounds of:
3 min AMRAP:  1:30 rest 
7 toe to bar
7 front squats 135/95
*total rounds, pick up where you left off.
 

Friday:

"Bring Sally up"
135/95

 

Thursday:

CrossFit Games Open Workout 12.1

7min of burpees

Strength:
Overhead squats- 3x5 (add weight each set)

 
 


Monday:

9 min AMRAP:
5 c2b pullups
5 hr pushups
5 ring dips


Strength: back squats 2x5 85%

 

Friday:
 
The Hopper WOD!!
 
10 min AMRAP
????????????
 

 
Thursday: 

20 min of: EMOM (alternating)
5 deadlifts 70%
10 box jumps 24/20
 
 

 Wednesday: 

12 min AMRAP: 
10 push press 115/85
10 toe to bar
10 wall balls 

Strength/skill: 
Pistols- 3x6
Handstand hold- 3x:15
 

Tuesday:

15 min of :EMOM 
3 squat snatch 

Skill: 
Rope climbs
 
 

Monday: 

"Annie"
50-40-30-20-10
Double Unders
sit-ups

Strength/skill:
back squats 5x3 80%
Strict pull-ups 5x5
 

 
Saturday:

Park run 1200m
100 push ups (alternate reps) 
50 back squats 225 (alternate 5reps)
100 sit-ups  (alt. reps)
50 deadlifts 225 (alt. 5 reps)
100 box jumps (alt. reps)
50 power cleans 135 (alt. 5reps)
100 ring dips (alt. reps each athlete on rings)
50  thrusters 135 (alt. 5reps)

 
Friday:

20 min AMRAP:
300 m run
15 push press 135
20 ghd sit-ups
5 muscle ups/ 10 burpee pull-up 
2 rope climbs/ 5 Turkish get ups
 

Thursday:

3 rounds for time:
50 air squats 
15 hang snatch 95lb

Strength/skill: 
3x7 Double kb sit-ups 53/35
3x5 glute ham raises
 

Wednesday:

2 rds of:
1min station: 30sec rest
Stone to shoulder 115/65
HR push up
DB snatch 55/25
Wall Ball 
Dead lift 155/105

Strength/skill: 
Muscle Up progression
 

Tuesday: 

15 burpees
20 sit-ups
30 lunges
40 double unders
50 box jumps 20
40 double unders
30 lunges
20 sit-ups
15 burpees

Strength: split jerk 5x2
 

Friday:
 
20 min of:
( Lifts are controlled on coach)
3 Over Head Squats w/5 sec pause in bottom 135/85
1:00 rest 
Should be able to snatch weight up easily. 
 
Strength/skill:
Rope climbs 5 reps
 

Wednesday:
 
4rds: 
10 back squats  @65% from rack
15 weighted push ups
2:00 rest
 
skill/ strength:
3x3 continental clean
 

Wednesday:
 
Tabata clock 20sec on 10sec rest.
*8sets at each station, 1 min rest between station*
 
Calorie row
Box jumps
GHD sit-ups
Double unders
 

 Tuesday:

 
For time:
150 push press 65/35
** every 2min - 5 burpees**
 
Strength:
front squats- 3x5 @ 75-80%
 

Monday:  6,7,8am classes ONLY
 
"HOTSHOT 19"
 
6 rounds of:
30 squats
19 power cleans
7 strict pullups
400 m run
 
 
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ
 

Friday:
 
For time:
30 double unders
25 GHD situps
30 double unders
25 toe to bar
30 double unders
25 med ball situps
30 double unders
25 deadlifts 275
150 m farmers carry 
 

Thursday:
 
 
12 min of EMOM
1 squat snatch
1 snatch balance
 
Skills: HSPU- 3x5 & pistols 3x5
 

Wednesday:
 
21-15-9 reps of:
Box jumps
Kettle bell swings
Wall balls
 
Strength: Push Press-3x3 @ 80%
 

Tuesday: 
 
The other "CrossFit Total"
12 min to build to 1RM in each:
Bench Press
Clean
OverHead Squat
 

Monday: 8/26
 
30 muscle ups for time:
Scale: C2B/strict pullups/wall walks
 
Strength: front squats 7x3 @80%
 
 

 
Friday:
 
5rds for time:
15 wall balls
1 rope climb
50 double unders
1 legless rope climb
 

 
 Thursday:
 
Happy Birthday Coach James!
 
24min amrap:
1 squat snatch 145/95
9 toes to bar
8 sdlhp 145/95
9 hspu
 ** at the start and every 8min you have a 400m run then start back where you left off **

 Buyout: 22 overhead walking lunges 


 

 

Wednesday:

 
1500m row / 50 GHD sit-ups
- 300m interval
- 10 GHD sit-up
** not for time**
 
pick a strength or skill 3x10
 

 
Tuesday:
 
20 min of: Every 2 min complete
10 squat cleans
*use moderate heavyweight  but "Controllable" 
yo must be able to "touch n go" for at least 5 per round
 
skill: 50 kips
 
 

 
Monday:
 
4 rds: tabata clock 20:10
max total reps
 
air squats
pushups
jumping lunges
pullups
PCV hops
hspu
 
strength: OHS 5x2
 

 
Friday:
 
For Time:
500 m row
50 air squats
250 m row
25 chest to bar pullups
 
Strength:
Front Squats 5x3 @85%
 

Wednesday:
 
Birthday Wod
Randy "Allie Elliiot" Davis
 
For Time:
 
buy-In
8x150m laps w/20lb MB
 
"Randy"
75 snatches-75lbs
*5 rep & rotate
 
buy-out
14 med ball situps
152 alternating Pushups
 
*2 person Team
 

Tuesday:
 
16min EMOM:
5 thruster 95/65 (odd min)
10 wall ball 20/14 (even min)
 
strength/skill:
L sit hold
3min total time

 
Monday:
 
3rds:
4min amrap : 2min rest
8 dead lifts 185/115
4 burpee over bar
12 russian kb swings
 
skill: 3x8 hspu

Thursday:
 
16 min EMOM
3 Squat clean thrusters (odd min)
5 pull-ups (even min)
 
Skill/strength: 
100 double unders
 

Wednesday:
 
18 min AMRAP
3 person team sled pull
 
Strength: 
3x8 weighted GHD sit ups
3x8 weighted back extensions
 

Tuesday:
12 min EMOM
2 touch and go snatches 1 overhead squat 

Skill/strength: 
3x15 ring dips and beat swings (kip - no pull)
 

 
 
Monday:
3rds 
20 barbell overhead walking lunges 95/45
15 knees to elbows
10 power cleans 95/45
 
Strength:
back squat 3x5
dragon flags 3x10
 

 Friday:
 
Park Run
 
3rds
15 wall balls
12 box jump overs
9 toes to bar
 
Park Run
 
Strength:
OHS 5x3 or 1rm

Thursday:
 
For Time:
40 cal row
40 deadlifts 115/65
30 pullups
30 GHD situps
20 squat cleans
20 mb jumping lunges
10 muscle ups
10 weighted pistols
 
 
 
 

Wednesday:
 
5rds for time of:
10 ring push ups
10 push jerks 95/65
15 kettle bell swings 53/35
 
Skill: double unders

FRIDAY:
14  min AMRAP
5 hang cleans & Jerk 95/65
1-5 muscle ups/c2b/burpee pull-ups/ring row
 
Strength: 
Over Head Squat- 5x2 [add weight]
 
 
THURSDAY:
 
150 m Farmers carry [pick weight]
50 air squats
50 push ups
150 m waiters carry [same weight]
25 air squats
25pushups
 
WEDNESDAY:
 
Not for time:
 4rds of:
500 m row
30 m sled push
 
Strength:
Front squats- 5x3 65-75%
 

TUESDAY:
 
12-9-6-9-12 reps of:
Dumbbell snatch alternating 55/25
Toe to bar
 
Strength:
Yoke carrys
[add weight each set]

MONDAY: 
 
For time:
800 m run
30 deadlifts 155/95
30 wall balls
800 m run
 
Skill: HSPU 5x5
 
 

 
FRIDAY:
 
**ATTENTION**
every class will have different workout! 
21-15-9 format
 

 THURSDAY:
 
For time:
 
10 box jumps
30 double unders
10 pull-ups 
----
20 box jumps
30 double unders
20 pull-ups
----
30 box jumps
30 double unders
30 pull-ups
-------------
Goat work!
 
 

WEDNESDAY:
 
3 man team
15 min AMRAP:
250 m row
15 push ups
 
Strength:
Back squats-3x3 @ 75%
 
 

TUESDAY:
 
10 min EMOM
1 squat snatch [add weight each set]
Or for athletes over 1 month in
Every 30 seconds
1 squat snatch [1 weight all the way through]
 
Strength:
Pistols-4x10
Plank holds-4x:20
 
 

 
MONDAY: July 15
 
12 min build to heavy single front squat
Then 
10 min of EMOM
5 reps @ 65-75%
 
Skill:
Muscle up progression 
 
 

FRIDAY:
 
5 rounds for time:
1:00 work/ :30 rest
15 thrusters 95/65
1 rope climbs/Turkish getup 
5 muscle ups/bar muscle ups/c2b/strict pull-ups 
 
Strength/skill:
GHD situps-5x10
Double unders-5x25
----------------------------
Intro Day 5
 

THURSDAY:
 
"Isabel"
30 reps for time of:
Snatch
 
Strength: 
Back squats-5x5 65/75%
 
 

WEDNESDAY:
 
3-4 man team
20 min 
Relay sled push 10 meters
--------------------------
Intro Day 3
 
 

TUESDAY:
 
For Time:
50 cal row
40 toe to bar
30 push press 95/65
20 burpee pull-ups 
10 hang snatch 95/65
 
Strength:
Split jerk-5x2
-----------------------
Intro Day 2
 
 

MONDAY:
 
15 min AMRAP:
7 over head squats- 105/75
9 push-ups
11 KB swings
 
Strength:
Shoulder press-5x5
-----------------------
Intro Day 1
 
 

FRIDAY:
 
For Time:
 
50 double unders
50 push-ups
40 double unders
40 situps
30 double unders 
30 box jump
20 double unders
20 slam balls 
 
Strength:
Deadlift-7x2 @ 65-75%
 

THURSDAY:
 
For time:
10 rounds
1 snatch men-205/185/155/135/95 women-105/90/75/55/45
3 c2b pull-ups
5 wall balls
 
Skill:
Turkish Get-Up-15 total
 
 
 

WEDNESDAY:
 
3 man team
10,000 m row 
1 min of work each
 
Strength: 
 Clean-5x2
Hand stand hold-5x:10
 
 

TUESDAY: 
 
12 min of EMOM: (alternating)
5 front squats -60-70%
5 burpee knee tucks
 
Skill: muscle up progression or 4x3
 
 

MONDAY:
 
For Time:
21-18-15-12-9 reps of:
Toe to bar
Ring dips
Over head squats 45
 
Strength: 
Press cluster-6x3 [add weight]
1 rep of each 
Push press, push jerk, split jerk
 
 
 
 
 
 

 
FRIDAY:
 
20 min AMRAP 
2 muscle ups
6 HR push-ups
10 KB snatch 53/35
 
Strength:
Stone to shoulder 5x3
Hand stand walk 
 

 
THURSDAY:
 
10 min of: EMOM 
5 hang squat cleans
Rest 1:00
3 min AMRAP 
1 bear complex
2 burpee over bar
 
Skill:
HSPU - 5x5 (strict or Kipping)

 
WEDNESDAY:
Death by 10 m sprints
 
Over Head Squat- 5x3
 

TUESDAY:
18 min of: EMOM (alternating)
3 squat snatch
40 double unders
 
Strength:
Push press 8x2 @ 75%
 
 

MONDAY:
 
3 rds for time:
20 wall balls
15 toe to bar
20 walking plank
 
Strength:
Front Squats 5x2