WOD

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

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

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

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

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

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

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

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

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

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