WOD

Monday
A. 10-15 minutes of pullup/muscle up practice
B. 15 Rounds for Time (15 min cap):
– 4 S2OH (95/65)
– 3 Pullups
– 2 BF Burpee
*Compare to 4/9/2018
C. 2-3 Sets NFT:
– AMRAP “tough” UB Strict HSPU (kipping if no strict, then Seated DB/KB Press @ 2121)
– Supinated Ring Rows x Map reps (burnout!)
– 30 Ab Mat Sit Ups

Tuesday
A. Build quickly to a “tough” but technically perfect:
– Back Squat X 3
B. 2 Sets:
– AMRAP tough UB Back Squats @ 60%
Rest as needed
C. For Time:
– 50 Air Squats
– 400m Run
– 50 Air Squats

Wednesday
“Woman Crush Wednesday”
A. 10 minute BB Power clean warmup/tech work
B. “Elizabeth”
For Time:
21-15-9
– Cleans (135/95)- Any style
– Ring Dips
*Compare to 4/11/2018
C. 2-3 Sets NFT:
– Pendlay Row X 8-10
– Ring Pushups X AMRAP UB @ 21X1 (2s down, 1s pause,
– L-Sit Hold on Paralette X AMSAP

Thursday
A. For Time w/ partner:
– 100/80 Cals Row
– 100 Power Snatch (75/55)
– 100/80 Cals AB
*Every 5 minutes, including 0:00 complete 10 synchro BF Burpees

Friday
A. For Time (25 cap):
– 150 DUs
– 50 Deadlifts (185/135)
– 150 DUs
– 50 Wall Balls (20/14)
– 150 DUs
– 50 Box Jump Overs (24/20)
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 10 mins to warm up Squat cleans
+
Build to todays “tough”
– Squat Clean + 3 Front Squats (4 total squats)
B. For time (10 cap):
– 200 Air Squats
*Every minute, including 0:00 coplete 5 burpees

Tuesday
A. 10 mins to practice HSPU/HS Walking
B. 4 Sets (28 mins total):
– 45s Cals AB
Rest 15s
– 45s Bench (155/85#)
Rest 15s
– 45s Deadlifts (185/130)
Rest 15s
– 45s DUs
Rest 3:15

Wednesday
“Woman Crush Wednesday”
A. 5-10 mins to cover row technique/practice pullups/breathing mechanics on thrusters
B.“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups
*compare to 4/4/2018
C. Additional Accessory Work
2-3 Sets:
– AMRAP UB Strict Pullup + AMRAP UB Pullups (don’t come off the bar!)
– 15 V-ups + 15 Russian twists (each side)
*add weight to core work if easy

Thursday
A. For Time w/ partner:
– 50 HSPU (scale=DB S2OH)
– 75 DB Burpees (50/35)
– 100 DB Front Squats (50/35)
*Every 5 minutes, including 0:00 complete a 400m run together

Friday
A. 2 Rounds For Time (30 min cap):
– 30/24 Cal Row
– 20 Power Snatch (75/55)
– 30 Box Jump Overs (24/20)
– 20 SDLHP (75/55)
– 150 DUs
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
5-10 mins to practice/warm up HSPU/HS Walks
+
A. 3 Sets:
– AMRAP “tough” UB T2B
Rest 30s
– AMRAP “tough” UB HSPU
Rest 30s
B. 3 Sets:
– 45s Bench Press (135/75)
rest 15s
– 45s Max BF Burpees
rest 15s
– 45s Max DUs
rest 2:15

Tuesday
A. 5 Min AMRAP:
– 60/50 Cal Row
– AMRAP Deadlifts (225/155) w/ remaining time

Rest 5 mins:

B. 5 Min AMRAP:
– 50/40 Cal AB
– AMRAP Front Squats (165/115)

Rest 5 mins, then:

C. 5 Min AMRAP:
– 400m Run w/ wall ball
– AMRAP Wall Balls (20/14)

Wednesday
“Benchmark Wednesday”
A. “Danny”
20 Min AMRAP:
– 30 Box Jumps (24/20)
– 20 Push Press (115/75)
– 30 Pullups

Thursday
A. For Time w/ Partner:
– 100 Cal Row
– 80 Cals AB
– 60 Man Makers (50/35)- No squat
– 80 Cals AB
– 100 Cal Row

Friday
A. 2 Sets:
3 Min AMRAP:
– 400m Run
– AMRAP BBJO (24/20)
Rest 2 mins
B. 3 Min AMRAP:
– 30/24 Cal Row
– AMRAP SDLHP (75/55)
Rest 2 mins
C. 3 Min AMRAP:
– 150 DUs
– Max BF Burpees (24/20)
Rest 2 mins
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 3-4 Sets:
– Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)- Add weight to last weeks
rest as needed between
B. 6 Min AMRAP:
– 75 DUs
– 30 BF Burpees
– Max Front Squat (135/95)
Rest 4 mins
C. 6 Min AMRAP:
– 75 DUs
– 30 Front Squat (135/95)
– Max BF Burpees w/ remaninig time

Tuesday
A. 5-10 mins to practice/warm up HSPU/HS Walks
+
2-3 Sets:
– 8-10 BB Strict Press (tough but not MAX effort)
Rest 20s
– AMRAP “tough” UB HSPU
Rest 20s
– AMRAP “tough” UB Pushups
Rest as needed between sets

B. 20 Min EMOM:
1) 10-12/8-10 Cal Row
2) 30s max Reps Bench (135/75)
3) 10-12/8-10 Cals AB
4) 15-20 KB Swings (53/35)

Wednesday
“Benchmark Wednesday”
A. “Badger” (30 min Cap)
3 Rounds For Time:
– 30 Squat Cleans (95/65)
– 30 Pullups
– 800m Run

Thursday
A. For Time w/ Partner:
– 200 Cals AB
– 150 Cals Row
– 100 BBJO (24/20)

Friday
A. For Time
– 30 T2B
– 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
– 30 Deadlift (225/155)
– 1k/900m Row
– 30 Deadlifts (225/155)
– 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
– 30 T2B
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 3-4 Sets:
– Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)
rest as needed between
*Same weight across, challenge the pause but perfect form
B. 3 Rounds For Time (15 min cap):
– 75 DUs (150 singles)
– 20 Deadlifts (185/135) (225/155) (275/185)
– 20 Lateral Burpee over the bar
*Weights increase each round

Tuesday
A. 5 mins to practice/warm up HSPU/HS Walks
B. 10 Min EMOM:
1) 30s HSPU
2) 30s T2B
C. 4 Sets:
3 Min AMRAP:
8-16-24-32-40….
– Air Squats
2-4-6-8-10-12….
– Power Cleans (155/105)
Rest 60s between sets
*Squats go up by 8, cleans by 2. pick up where you left off each round

Wednesday
“Benchmark Wednesday”
A. Spend 5-10 minutes working tech on cycling DB snatches/BBJO (standard/efficiency/breathing)
B. “Open 17.1”
For Time (20 min cap):
– 10 DB Snatch (50/35)
– 15 BBJO (24/20)
– 20 DB Snatch (50/35)
– 15 BBJO (24/20)
– 30 DB Snatch (50/35)
– 15 BBJO (24/20)
– 40 DB Snatch (50/35)
– 15 BBJO (24/20)
– 50 DB Snatch (50/35)
– 15 BBJO (24/20)
C. Additional work (if time/energy)
– 3-4 Sets:
– 20s Max Strict Pullups
– 20s rest
– 20s Max Ab Mat Sit Ups
– 20s rest
– 20s Max Pushups
– 20s rest

Thursday
A. 3 Sets:
– 8-10 BB Back Rack Reverse step back lunges (each leg) (add 5-20lbs to last weeks weight)-From Floor
B. Complete for time w/ a partner:
– 100/80 Cal AB
– 100 Wall Balls (20/14)
– 100/80 Cal Row
– 100 Wall Balls (20/14)

Friday
A. For Time (25 cap):
– 400m Run
– 50 Pullups
– 400m Run
– 50 T2B
– 400m Run
– 50 DB C&J (50/35)
B. Coaches Core

Saturday
**Paddle Boarding Trip! Sign Up on the Event page or Contact Andrew!
A. 9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
“Upper Body Implosion”
A. 3 Sets:
– Bench Press X 4 @ 31X1 (3s down/1s pause/press out/1s at top)
*Complete all 3 sets at heaviest load while maintaining tempo, try to add weight to last week!
B. 3 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees

Rest 3 mins, then:
C. 5 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees

Rest 3 mins, then:
D. 7 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees

*Pick up where you left off after each AMRAP for a TOTAL ROUNDS Score

Tuesday
“ I hope you have a big trunk, cause I’m parking my bike in it”
A. 3 Sets:
– 8-10 BB Back Rack Reverse step back lunges (each leg) (115-135/75-95)-From Floor
*add a 2-4″ deficit to step off if easy!
Rest 20s
– AMRAP “tough” UB Set of T2B
Rest 2-3 mins between sets
B. For Time:
– 50 Wall Balls
– 50 Box Jump Overs (24/20)
*Every minute, including 0:00 complete 5 Pullups

Wednesday
“Benchmark Wednesday”
A. FULL barbell warm up/prep for “DT”
A. “DT”
5 Rounds For Time:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans
– 6 S2OH
B. Additional Optional Work
2-3 Sets:
– AMRAP Farmer Carry Walk (heavy as possible, minimum of 100’ each time
– 2 DB Death March X 8-10 (each leg)
*MOD load, PERFECT spine angle

Thursday
“Look at the lungs on that one!”
A. For Time w/ a partner:
– 1500/1250m Row
– 75 Box Jump Overs (24/20)
– 75/50 Cal AB
– 75 BF Burpees
– 800m Run (together)
*Split work as needed, except the run is both together!

Friday
“I Don’t know what to call this one”
A. For Time (25 cap):
– 150 DUs (150 singles)
– 30 Thrusters (95/65)
– 150 DUs (150 singles)
– 30 Power Snatch (115/75)
– 150 DUs (150 singles)
– 30 Clean and Jerk (135/95)
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
“Booty on Fleek”
A. 10 Mins to Build quickly to a “Mod-Heavy” w/ perfect Form
– Back Squat X 1 @ 31X1 (compare to 6/5)
+
– 60s AMRAP Back Squats @ 70% of above
Rest 60s
– 60s AMRAP Back Squats @ 70% of above
B. 13 Min AMRAP:
– 10 KB Swings (53/35)
– 10 SDLHP (53/35)
– 10 Goblet Squats (53/35)
*Every break complete 5 burpees

Tuesday
“Pec Deck”
A. 3 Sets:
– Bench Press X 5 @ 31X1 (3s down/1s pause/press out/1s at top)
*Complete all 3 sets at heaviest load while maintaining tempo
B. 21 Min EMOM:
1) 30s Row @ FAST pace
2) 30s Max DB S2OH (50/35)
3) 30s Max Pushups
*if easy, complete w/ ring pushups, but still should be shooting for 10+ each set

Wednesday
*Only 7am/9am classes today!

“4th of July Special WOD”

A. For Time w/ a Partner:

– 1 Mile Run Together (wear a vest, or run with a flag)

Then,

7 Rounds:

– 4 Power Clean And Jerks (185/115)

– 17 Pullups

– 76 DUs (76 Singles)-Each, at same time

Then

242 Wall Balls (20/14)

**Everyone will complete the mile run. Then, 1 person working at a time on cleans and pullups

Thursday
“Partner Push”
A. 10 Rounds For Time w/ a partner:
– 15/12 Cal AB
– 10 Deadlifts (185/135)
– 5 BBJO (24/20)
*Alternate Full Rounds, 5 each

Friday
“Short times, high pain”
A. 5 Min AMRAP
– 800m Run (should take no longer than 4 mins)
– AMRAP Pullups w/ remaining time

Rest 5 mins, then:

B. 5 Min AMRAP
– 1k/850m Row (should take no longer than 4 mins)
– AMRAP Power Snatch (75/55)

Rest 5 mins, then:

C. 5 Min AMRAP
– 800m Run (should take no longer than 4 mins)
– AMRAP T2B

Saturday
A. 9am CrossFit Class
*Coaches Choce 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
“Tough Skills”
A. 10-15 Minutes to warm up/practice HSPU/HS Walks
B. 20 Min EMOM:
1) 12-14/8-10 Cals Row (or scale to ~40s work)
2) 1 “tough” UB Set of T2B
3) 1 “tough” UB Set of HSPU (complete strict if you have them)
4) 1 “tough” UB Set of DB Power Cleans (50/35)
5) Rest

Tuesday
“FULL SEND”
A. 3 Sets:
– Front Squat X 3 @ 33X1 (find heaviest load w/ PERFECT form, use for all 3 sets)
B. For Time (5 min cap):
– 30/25 Cal AB
– 20 Front Squat (115/75)
– 10 BF Burpees
C. 200m walk FLUSH

Wednesday
“Jack”
A. 20 Min AMRAP:
– 10 Push Press (115/75)
– 10 KB Swings (53/35)
– 10 Box Jumps (24/20)
B. Core
*Coaches Choice 😉

Thursday
“FOOT LONG, WHOS GOT THE FOOTLONG”
*complete against a running clock:
A. For Time (8 min Cap):
– 50/44 Cal AB
– 30 C2B

When the clock hits 10:00

B. 3 Rounds For Time (8 min Cap):
– 12 Pullups
– 12 BBJO (24/20)

When the Clock hits 20:00 complete

C. For Time (12 min Cap)
– 30 Man Makers (50/35)

Friday
**Don’t Forget, Only a 3:30pm class tonight! Sign Up for Jason Phillips Nutrition Seminar starting at 5:30pm!

“CrossFit Blasphemy”
A. For Time w/ A Partner:
– 1k/850m Row
– “Randy”
– 1k/850m Row
– “Karen”
– 1k/850m Row
– 300 DUs

Saturday
– No Classes, Nutrition Certification!

Sunday
– No Classes, Nutrition Certification!

Monday
“AMRAP Mentality”
A. 3 Sets:
– Front Squat X AMRAP @ 31X1 (Use same weight as last week)
*Goal is to increase 1+ reps toe each set from last week
Rest 2-3 mins between sets
B. 8 Min AMRAP:
– 750/600m Row
– 40 Box Jump Overs (24/20)
– AMRAP Wall Balls (20/14) w/ remaining time

Rest 4 minutes, then:

C. 8 Min AMRAP:
– 600m Run
– 40 Box Jump Overs (24/20)
– AMRAP Power Cleans (135/95) w/ remaining time

Tuesday
“Shoulder Skills”
A. 10 mins for BB Split Jerk Warm up
+
4-5 Sets (15 mins max)
– Split Jerk X 2-3 w/ 2s pause in receiving positions
Rest as needed
*Use a load that challenges form/hold, but ISN’T overpowering
B. 15 Min AMRAP:
– 100 DUs (200 singles)
– 30 Pushups
– 100 DUs (200 singles)
– 30 Ab Mat Sit Ups

Wednesday
“Woman Crush Wednesday”
A. “Fran”
21-15-9
– Thrusters (95/65)
– Pullups
B. OPTIONAL additional work:
2-3 Sets NFT
– 2 KB FS X 6-8 @ 3331 (3s down/3s pause/3s up/1s pause)
– 1 “tough” set of UB T2B (keep form and breathing in tact)

Thursday
“Threshold”
A. 2 attempts to find MAX RPMs on Assault bike and MAX Wattage on Rower
B. 2-3 Sets:
– AB @ 70% of max for “as long as comfortable”
Rest 30s
– Row @ 60% of Max wattage for “As long as comfortable”
Rest 30s
– 60s AMRAP BBJO (20/16”)
*Must clear entire box on jump
Rest to FULL recovery before next set

**”As long as comfortable= until your breathing becomes uncontrollable, local musculature becomes uncomfortable, paces drop, or all of the above!

Friday (30 min Cap)
“Jumping Hinge Squats”
A. Full BB/Snatch Warm up
B. Complete For Time w/ a Partner:
– 100 DUs (each, at the same time)
– 80 KB Swings (70/54)
– 100 DUs (each, at the same time)
– 60 Power Cleans (155/105)
– 100 DUs (each, at the same time)
– 40 Squat Snatch (95/65)

Saturday
A. 9am CrossFit Class
*Coaches Choce 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
“Attack of the Midline”
A. Spend 5-10 minutes warming up/practicing rope climbs
B. 3 Sets:
– Front Squat X AMRAP @ 31X1 (185-225/135-155)
*Goal is NO LESS THAN 5 reps. PERFECT REPS
Rest 30-60s
– 2-3 Rope Climbs (if easy, mix in some legless)
Rest 3-4 mins between sets
C. “Death By”
– Hang Power Cleans (135/95)
* 5 Pullups after each set

Tuesday
“Everyone loves an EMOM”
A. 16 Min EMOM
1) 10-12 Cals AB (should take no longer than 40s)
2) 6-8 BBJO (24/20)
Rest 5 minutes, then:
B. 16 Min EMOM:
1) 10-12 Cal Row should take no longer than 40s)
2) 6-8 DB Step Overs (50/35) (24/20)

Wednesday
“Woman Crush Wednesday”
A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing
B. “Diane” (15 min Cap)
21-15-9
– Deadlifts (225/155)
– HSPU
C. Additional OPTIONAL Work
2-3 Sets NFT:
– 100’ Dball/Bag Bear hug Carry
– “tough” Set of UB T2B
– 100’ 2 KB FR Carry
*rest as needed between movements, but no lolly-gagging!

Thursday
“Futbol Match”
*Complete the Following w/ a partner*
A. 14 Min AMRAP:
– 50/40 Cal Row
– 300 DUs
*One partner working at a time. Split as needed
Rest 7 mins, then:
B. 14 Min AMRAP:
– 400m Run- together each carrying DB (50/35)
– 30 Alt. DB Snatch each- complete at the same time (50/35)

Friday
“Cardio Weightlifting”
A. FULL BB Warm up/10 mins to warm up to working weights
B. 20 Min AMRAP:
– 40 BF Burpees
– 4 Squat Cleans (165/135)
– 30 BF Burpees
– 8 Squat Cleans (135/95)
– 20 BF Burpees
– 12 Squat Cleans (115/75)
– 10 BF Burpees
– 16 Squat Cleans (95/65)

Saturday
A. 9am CrossFit Class
*Coaches Choce 😉

Sunday
Open Gym: 8:30am-10:30am