WOD

  • 12/10/2018-12/16/2018

    Monday
    A. 3 Sets:
    – Bench Press X AMRAP UB (match loads to last weeks)
    into:
    – “Tough” UB set of DB Hang Cleans (50/35)
    Rest 3-4 mins between sets
    B. 3 Sets:
    3 Min AMRAP:
    – 20/14 Cal Row
    – 10 S2OH (135/95)
    – AMRAP Pullups w/ remaining time
    Rest 3 mins between sets

    Tuesday
    A. 3 Sets:
    – 30 Wall Balls (20/14)
    into:
    – 5 Back Squat (185/135)
    Rest 4 mins between sets
    B. For Time (8 min Cap)
    – 30/24 Cal AB
    – 15 Thrusters (95/65)
    – 5 Sandbag OTS (150/100)

    Wednesday
    A. 15 Min AMRAP:
    – 30 DUs
    – 10 Power Snatch (95/65)
    – 30 DUs
    – 10 T2B
    B. 2-3 Sets NFT:
    – Accumulate 30-40s in paralette L-sit hold
    – 200’ UB KB Farmer Carry (heavy as possible)

    Thursday
    A. Accumulate 25wtd. Strict Pullups in heavy sets of 2-3
    *Match same load or band to 11/16
    B. For Time w/ partner: (30 Min Cap)
    80-60-40 (female=60-45-30)
    – Cals AB
    40-60-80 (female= 30-45-60)
    – Cals Row

    Friday
    A. 3 Rounds For Time: (25 min Cap)
    – 20 Wall Balls (20/14)
    – 20 Sumo DL High Pull (75/55)
    – 20 Box Jump Overs (24/20)
    – 20 Thrusters (75/55)
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 12/3/2018-12/9/2018

    Monday
    A. 10 Min EMOM:
    1) Squat Cleans X 1.1.1.1 (same load across, MOD in weight)
    2) T2B X 10-12 UB
    B. 10 Min AMRAP:
    – Cooper Fun Run
    Then, w/ remaining time AMRAP:
    – 5 Power Cleans (135/95)
    – 10 Box Jump Overs (24/20)

    Tuesday
    A. 3-4 Sets:
    – Bench Press X AMRAP UB (Men= Bodyweight, Women: 75% bodyweight)
    Into:
    – 50-100’ Sandbag bear hug carry
    Rest as needed between sets
    B. 2 Rounds:
    3 Min AMRAP:
    – 500/420m Row
    – AMRAP 2DB S2OH (50/35) w/ remaining time
    Rest 60s
    3 Min AMRAP:
    – 25/20 Cal AB
    – AMRAP Burpee to 6” target w/ remaining time
    Resst 60s

    Wednesday
    A. Compete to failure (6 sets Max)
    – 3 Front Squat
    – 6 Back Squat
    (complete one after the other, NOT emom style)
    Rest ONLY 60s
    *Use the 1st load you chose 2 weeks ago for the alternating EMOMS, or around 60% of your 1RM
    B. For Time:
    – 80 Wall Balls (20/14)
    – 40 Pullups

    Thursday
    A. 6 min AMRAP:
    – 10/8 Cal Row
    – 10 Lat. Burpees over rower
    Rest 4 mins, then:
    B. 6 Min AMRAP:
    – 10/8 Cal AB
    – 10 Paralette facing burpee
    Rest 4 mins, then:
    C. 6 Min AMRAP:
    – 30 Wtd. DUs
    – 10 BBJO (24/20)

    Friday
    A. 3 Sets:
    – Banded Deadlift X 3.3.3 (same load across)
    Rest 2-3 mins
    * https://youtu.be/F6xPIZC6lhM
    B. For Time (20 min cap):
    – 400m Run
    – 30 Snatch (95/65)
    – 400m Run
    – 20 Snatch (115/75)
    – 400m Run
    – 10 Snatch (135/95)

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 11/26/2018-12/2/2018

    Monday
    A. 10 Min AMRAP:
    1) 3 Front Squat
    2) 6 Back Squat
    *Add 5-20lbs to last weeks weight
    B. For Time (20 cap):
    – 45/35 Cal Row
    – 30 Thrusters (65/45)
    – 15 Burpee Chest To Bar Pullups
    – 30 Thrusters (65/45)
    – 400m Run

    Tuesday
    A. Full BB Snatch warm Up
    +
    10 Min EMOM:
    – Power Snatch X 1 (build to tough single)
    B. 12 Min AMRAP:
    – 100 DUs
    – 15 DB Cleans (50/35)
    – 100 DUs
    – 30 Alt. DB Snatch (50/35)

    Wednesday
    A. 5 Min AMRAP:
    – 30 Front Squats (115/75)
    – AMRAP Box Jumps (24/20) w/ remaining time
    Rest 5 mins, then:
    B. 5 Min AMRAP:
    – 30 Box Jumps (24/20)
    – AMRAP Front Squats (115/75) w/ remaining time
    Rest 5 mins, then:
    C. For Time:
    – 30 Box Jumps (24/20)
    – 30 Front Squats (115/75)

    Thursday
    A. 5-10 minutes to warm up/practice HSPU
    B 3 Sets:
    – 45s Max Cals Row
    45s rest
    – 45s Bench Press (155/105)
    45s Rest
    – 45s Cals AB
    45s rest
    – 45s Strict Pullups
    Rest 45s
    C. 2-3 Sets:
    – Ring Dips X AMRAP
    Rest 30s
    – T2B X AMRAP
    Rest 2 mins between sets

    Friday
    A. For Time w/ Partner:
    20-18-16-14….
    – Deadlift (225/155)
    – BF Burpees
    – Wall Balls (30/20)

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 11/19/2018-11/25/2018

    Monday
    A. 10 Min EMOM:
    1) 3 Front Squat
    2) 6 Back Squat
    *Use the same load for both. Shoot for 60% of your 1RM Front Squat
    B. “Optimus Prime”
    7 Min AMRAP:
    – Max Wall balls (20/14)
    *Every minute, including 0:00=7 Deadlifts (185/135)

    Tuesday
    *Against a running Clock
    A. From 0:00-10:00
    For Time:
    – 30 BBJO (24/20)
    – 30 Hang Snatch (95/65)
    B. From 10:00-20:00
    For Time:
    – 30 BF Burpees
    – 30 Hang Cleans (115/75)
    C. From 20:00-30:00
    – 20 DB Burpee Box Step Over (50/35) (24/20)

    Wednesday
    A. 10 Min EMOM:
    1) Max Cals AB
    2) Rest
    Rest 5 mins
    B.10 Min EMOM:
    1) Max Cals Row
    2) Rest
    Rest 5 mins
    C. 10 Min EMOM:
    1) Max DUs (use heavy rope if proficient)
    2) Rest

    Thursday
    *HAPPY THANKSGIVING! Only 7:30am/9am classes
    Complete the following with a partner:

    A. “Appetizer”
    10 Min AMRAP:
    – 25 Deadlifts (225/155)
    – 50 Wall Balls (20/14)
    *Break deadlifts as needed. One Partner Holds DL bar while other does wall balls, switch as needed.

    Rest 5 mins, then:

    B “Main Course”
    15 Min AMRAP (alternating Full Rounds)
    – 7 S2OH (135/95)
    – 7 T2B
    – 7 Front Squat (135/95)
    – 7 C2B

    Rest 5 mins, then:

    C: “Dessert”
    12 Min AMRAP (Wear weight vest):
    – 1 Mile Run (Together, Murph loop)
    – Max Burpee Box Jumps (24/20)
    Score=Burpee box jumps

    Friday
    *No Classes. Open Gym 9am-1pm
    A. Free Day 😉
    OR
    30 Min AMRAP:
    – 5 Sandbag/Dball Over the shoulder
    – 50’ Bear Hug Carry
    – 25/20 Cal Row
    – 5 Wall Walks

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 11/12/2018-11/18/2018

    Monday
    HAPPY VETERANS DAY! Normal Class Schedule ☺

    A. 11 min AMRAP
    – 11 Power Cleans (95/65)
    – 19 DUs (use wtd. Rope if easy)
    – 19 Wall Balls (20/14)
    Rest 5 mins
    B. 11 Min AMRAP
    – 11 BF Burpees
    – 19 Front Squat (95/65)
    – 19 Pullups

    Tuesday
    A. 4 Min AMRAP:
    – 40 Bench press (135/85) (2:30 cap)
    – AMRAP Cals Row w/ remaining time
    Rest 4 mins, then:
    B. 4 Min AMRAP:
    – 10/8 Cal AB
    – 10 Box Jump Overs (24/20)
    Rest 4 mins, then:
    C. 4 Min AMRAP:
    – 40/30 Cal row (2:30 cap)
    – AMRAP Bench (135/85) w/ remaining time
    D. 3-4 Sets NFT:
    – accumulate 20-30s L-Sit on paralette
    – 20-30s Weighted Plank Hold

    Wednesday
    A. Every 3 mins for 15 (5 Sets):
    – Deadlift X 3.3.3 (rest 10s between)- add weight to last week
    Rest as needed
    B. For Time:
    – 400m Run
    – 60 KB Swings (53/35)
    – 800m Run
    – 30 KB Swings (53/35)

    Thursday
    A. Every 2 mins for 10 (5 sets)
    – Back Squat X 5 @ 21X1 (match or increase load to 2 weeks ago)
    B. Every 2 mins for 8 (4 Sets)
    – 60s Max DB FR Walking Lunges
    C. For Time:
    – 40/30 Cals AB

    Friday
    A. Accumulate 20 wtd. Strict Pullups in heavy sets of 2-3
    B. Accumulate 30 Strict Pullups in sets of 4-5
    C. For Time (20 Min Cap)
    6 Rounds:
    – 6 2DB S2OH (50/35)
    – 6 T2B
    Then
    3 Rounds:
    – 12 1DB S2OH (6 right/6 left)
    – 12 T2B

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 11/5/2018-11/11/2018

    Monday
    Against a running Clock:
    A. From 0:00-10:00
    5 Min AMRAP:
    – 5 Strict Press (75/55)
    – 5/3 Strict Pullups
    B. From 10:00-20:00
    5 Min AMRAP:
    – 5 Push Press (95/65)
    – 5 Pullups
    C. From 20:00-30:00
    5 Min AMRAP:
    – 5 S2OH (115/75)
    – 5 C2B

    Tuesday
    A. 3 Sets:
    – Deadlift X 4.4.4 (rest 10s between)- add weight to last week
    Rest as needed
    B. 3 Sets:
    – 500m Row
    – 25/20 Cal AB
    Rest 4 mins between

    Wednesday
    A. Every 2 mins for 10 (5 sets)
    – Front Squat X 3 @ 21X1 (match load to last week)
    B. 3-4 Sets:
    – Back Rack Barbell Step Back Lunges X 8-10 each leg
    Rest as needed

    Thursday
    A. 12 Min EMOM:
    1) Bench Press X AMRAP @ 70% of your 1RM
    2) 4-5 Sandbag/Dball OTS
    3) 60s AB @ “easy” recovery pace
    Rest 6 mins
    B. 12 Min EMOM:
    1) Ring Pushups X AMRAP
    2) 50-100’ SB/DB Bear hug Carry
    3) 60s Row @ “easy” recovery pace

    Friday
    A. Every 2 mins for 12 Mins:
    Sets 1-3) 30s AMRAP UB Strict Wtd. Pullups @ last weeks weight for 3
    Sets 4-6) 30s AMRAP UB Strict Pullups
    B. For Time:
    – 60 Power Snatch (75/55)
    *Completed in:
    2 Min AMRAP:
    – 8 Box Jump Overs (24/20)
    – 6 T2B
    – AMRAP Power Snatch w/ remaining time
    Rest 60s

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    *HAPPY BIRTHDAY COACH JOSH AND JOANNA!!
    Open Gym: 8:30am-10:30am

  • 10/29/2018-11/4/2018

    Monday
    A. 3 Sets:
    – Front Squat X 3 @ 21X1
    Rest only 2 mins between
    B. 3 Sets:
    – Back Squat X 5 @ 21X1
    Rest only 2 mins between
    C. 9 Min Clock:
    0-3) AMRAP Wall Balls (30/20)
    3-6) AMRAP Cals Row
    6-9) AMRAP Box Jump Overs (24/20)

    Tuesday
    A. 12 Min EMOM:
    1) Bench Press X 8-10
    2) KB Swings X 15-20 (53/35)
    Rest 6 mins
    B. 12 Min EMOM:
    1) 30s max Reps Ring Dips
    2) 30s Bar Hang
    C. 3-4 Sets NFT:
    -AMSAP L-sit hold on Paralettes
    – 15 V-Ups

    Wednesday
    A. 5 Sets:
    – TnG Power Clean X 5 (build to tough 5)
    Rest as needed
    B. For Time: (12 Min Cap)
    2-4-6-8-10-8-6-4-2
    – Front Squat (135/95)
    – Lateral Burpee over the bar

    Thursday
    A. Wtd. Strict Pullups
    – 5-4-3-2-1 (build to tough single)
    B. 15 Min AMRAP:
    – 200m Run
    – 30 Pullups
    – 200m Run
    – 30 T2B

    Friday
    **No 5:30 or 6:30 class, we will be setting up for Dawn Of The Deadlift!!

    A. 3 Sets:
    – Deadlift X 5.5.5 (rest 10s between)
    Rest as needed
    B. For Time:
    – 30/24 Cal AB
    – 20 Back Squats (135/95)- From The Rack
    – 10 Sandbag Over The Shoulder (150/100)

    Saturday
    **NO CLASSES! Dawn Of The Deadlift 🙂

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

  • 10/22/2018-10/28/2018

    Monday
    A.3 Sets (3x5 min intervals):
    – 40s AMRAP Bench Press (165/95)- should be moving the whole time
    Rest 20s
    – 40s 2KB FR Walking Lunge (44/35)
    Rest 20s
    – 40s AMRAP Pushups
    Rest 20s
    – 40s AMRAP Air Squats
    Rest 1:20s
    B. For Time (15 Cap):
    – 30 Alt. DB Snatch (50/35)
    – 20 DB Cleans (50/35)
    – 10 Devils Press (50/35)
    – 20 DB Cleans
    – 30 Alt. DB Snatch

    Tuesday
    A. 20 Min AMRAP:
    – 30/24 Cal Row or AB
    – 30 T2B
    – 30 Box Jump Overs (24/20)
    *@ 0:00, 5:00, 10:00, 15:00 run 400m
    B. 8 Rounds:
    – 20s Hollow Hold
    rest 10s
    – 20s Plank (elbows)
    rest 10s

    Wednesday
    A. FULL barbell warm up/prep for “DT”
    +
    “DT”
    5 Rounds For Time (10 min Cap):
    – 12 Deadlifts (155/105)
    – 9 Hang Power Cleans
    – 6 S2OH
    B. 2-3 Sets NFT:
    – Strict Pullup X AMRAP + AMSAP Bar Hang
    – Strict HSPU AMRAP + Kipping HSPU AMRAP
    Rest as needed between pullups and HSPU

    Thursday
    A. For Time w/ a partner:
    – 1k/900m Row (partner holds bear hug sandbag or Dball (150/100)
    – 30 sandbag or Dball OTS (150/100)
    – 50 sandbag or Dball Front Squats (150/100)
    – 30 sandbag or Dball OTS
    – 1k/900m Row (partner holds bear hug sandbag or Dball)
    B. Core
    – Coaches Choice 😉

    Friday
    A. Every 2 Mins for 10 mins (5 sets)
    – 30s AMRAP Push Press (135/95)
    B. 10 Rounds For Time (20 min Cap):
    – 6 Clean and Jerk (115/75)
    – 8 BF Burpees
    – 32 DUs

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 10/15/2018-10/21/2018

    Monday
    A. 5-10 mins for Blank BB Snatch Drills
    +
    10 Min EMOM:
    Power Snatch + Squat Snatch
    1-4) MOD
    5-8) MOD-HEAVY
    9-10) HEAVY
    B. 4 Rounds For Time:
    – 40 Air Squats
    – 20 Alt. DB Snatch (50/35)

    Tuesday
    “Jack”
    A. 20 Min AMRAP:
    – 10 Push Press (115/75)
    – 10 KB Swings (53/35)
    – 10 Box Jumps (24/20)
    B. 2-3 Sets:
    – AMRAP “tough” Set of Ring Pushups @ 21X1
    – 15 Hollow Rocks+10 V-Ups+ 20 Ab-Mat Sit Ups

    Wednesday
    A. 12 Min EMOM:
    1) AMRAP “”tough” UB Set of Back Squats (Add 5-10lbs from last week)
    2) AMRAP “tough” UB Set of Strict Pullups
    3) Rest
    B. 9 Min AMRAP:
    3-6-9-12-15…..
    – 2 DB Front Squats (50/35)
    – Pullups

    Thursday
    A. 10-15 mins for DU practice
    *If you have DUs, practice with the heavy rope
    B. 3 Sets:
    3 Min AMRAP:
    – 35/30 Cal AB or Row (max 2 mins)
    – Bench Press (165/95) X AMRAP w/ remaining time
    Rest 60s between
    C. 3 Sets:
    3 Min AMRAP:
    – 35/30 Cal AB or Row (max 2 mins)
    – HSPU X AMRAP w/ remaining time
    Rest 60s between

    Friday
    A. 22 Min AMRAP
    – 1k Row
    – 50 Deadlifts (185/135)
    – 800m Run
    – 50 T2B
    B. Core
    *Coaches Choice 🙂

    Saturday
    9am CrossFit
    *Coaches choice 😉

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

  • 10/8/2018-10/14/2018

    Monday
    A. 12 Min EMOM:
    1) AMRAP “”tough” UB Set of Back Squats (185-225/135-155)
    2) AMRAP “tough” UB Set of HSPU (scale DB or Barbell Strict press)
    3) Rest
    B. 15 Min AMRAP:
    – 4 Burpees
    – 8 1-arm DB Hang clean & Jerk (50/35)- 4 each arm
    – 12 T2B

    Tuesday
    A. 10-15 mins for DU practice
    *If you have DUs, complete a 7-9 EMOM of 30s of work/30s “moderate” ski erg (focus on breathing/efficiency), or work with the heavy ropes
    B. 3 Sets:
    For Time:
    – 50/40 Cals Row
    – 40/30 Cals AB
    – 400m Run
    Rest 3-4 mins between sets

    Wednesday
    “Woman Crush Wednesday”
    A. “Fran” (10 min cap)
    21-15-9
    – Thrusters (95/65)
    – Pullups
    B. OPTIONAL additional work:
    2-3 Sets:
    – 4-5 reps of (reverse lunge right+rev. lunge left+ Front Squat)
    *Use 2 KBs in front rack position
    – Accumulate 30-60s L-Sit Hold

    Thursday
    A. For Time:
    – 60 BBJO (24/20)
    *These will be completed in:
    3 Min AMRAP:
    – 25/18 Cal Row (max 2 mins)
    – AMRAP Burpees
    Rest 60s
    B. Coaches Core 😉

    Friday
    A. 3 Sets:
    – 4-5 Sandbag OTS
    – 50-100’ Bear Hug Carry
    – AMRAP “tough” UB Set of Wall Balls (30/20)
    Rest 4 mins between
    B. For Time (7 min Cap):
    – 30/24 Cals AB
    – 20 Power Cleans (115/75)
    – 30/24 Cals AB
    *This is a SPRINT! If you are not on the floor crying after, you didn’t push enough!!

    Saturday
    9am CrossFit
    *Coaches choice 😉

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