Oct 15-21, 2018
Oct 15
Strict Press
3×8 @ 65%
Pendlay Row
4×6-8
AMRAP 8
7 Handstand Pushups
28 Double Unders
Oct 16
3 Rounds – 1 min each
Bike (cal)
Row (cal)
Burpees to plate
Ring Row
KB Front Rack Walking Lunge (35#/26#)
Rest
Oct 17
Sumo Deadlift
Ramp 5×5
Focus on technique, RPE on top set of 7.
5 RFT
12 MB Cleans (20#/14#)
9 Front Squats (115#/80#)
7 Toes to Bar
Oct 18
10 RFT
5 Strict DB Press Left (35#/25#)
5 DB Snatches Left (35#/25#)
5 Strict DB Press Right
5 DB Snatches Right
8 Pistols
Oct 19
“Nona”
Buy In 500m
30-20-10
Hang Power Cleans (95#/65#)
Pullups
KB Swings (53#/35#)
Burpees
Oct 20
21-15-9
Bench Press (185#/135#)
Wall Balls (20#/14#)
Rest 5-10 min
21-15-9
Squat Snatch (95#/65#)
Burpees over bar
Oct 21
2 Rounds
5 min clock:
Row max calories
5 min clock:
20 Box Step Overs (25#/15#)
50 Double Unders
Oct 9 – Oct 14, 2018
Tues Oct 9
Crossfit Total
Back Squat
Shoulder Press
Deadlift
Wed Oct 10
21-18-15-12-9-6-3
Pullup
Pushup
Situp
Thurs Oct 11
Turkish Getup
In 10 min work up to heavy double on each side
Partner Rowing Kelly
5 RFT
400m Row
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
**Alt movements
Fri Oct 12
Split Squats
4×8 – Straight Sets
Every 2 min for 16 min:
Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch
Ramp to heavy
Sat Oct 13
1 Max set of HSPU then 5 sets at 60%
4 Rounds For Time
20 Double Unders
7 Chest 2 Bar Pull Up
20 Air Squats
7 Dragonfly
Sun Oct 14
AMRAP 20
30/20 Cal Row
10 Clean 155/105
20 Over The Bar Burpee
Oct. 1 – 7, 2018
Mon Oct 1
5 RFT
8 Sumo Deadlift High Pulls (95#/65#)
12 Tuck Ups
12 Suitcase Carries w/ Bar (12′)
20 Wall Balls (20#/14#)
Tues Oct 2
For Time:
800/750m Row
100 Double Unders
40 KB Swings (53#/35#)
40 Box Step Overs (30#/20#)
40/35 Cal Bike
5m Front Plank
Wed Oct 3
Partner EMOM 20
Alternate:
4 Strict Pullups / 4 Strict Dips (switch each round so each partner does either pullups or dips)
18 Burpees (alternate reps)
Thurs Oct 4
Back Squat
3-3-3
Work up to top set of 3.
Reduce weight 20% and do as many reps as possible
AMRAP 12
14 Pistols
14 Power Snatches (75#/55#)
Fri Oct 5
“Double Crossed”
10,9,8…1
Clean and Jerks (115#/80#)
Complete 30 double unders after each set
Sat Oct 6
Every 2 min for 8 rounds
Alternate:
15 Wall Balls (20#/14#) / 9 Toes to Bar
Row 13/10 cal / 18 Situps
Sun Oct 7
Reverse Lunges
5×10
AMRAP 7
4 Handstand Pushups
6 Pushups
8 DB Snatches (50#/35#)
September 24-30, 2018
Monday Sept 24
Push Press
Find a Heavy 3 Rep Max following the Tempo 22X2
Fran
21-15-9
Thruster 95/65
Pull Up
Tuesday Sept 25
Partner WOD
For Time
10 Rounds (Partners alternate rounds)
250/200 M Row
6 Burpee over Rower
6 Box Jump 24/20
4 Length Farmer Carry 50/35
Cash Out 100 Med-ball Sit-up 14/10
Wednesday Sept 26
Back Squat
Find a Heavy 3 Rep Max Following the Tempo 42X2
AMRAP 7
3 Power Snatch 95/65
3 Power Clean
3 Front Squat
Thursday Sept 27
AMRAP 8
10′ Handstand Walk
16 Alt. Lunge
24 Double Unders
AMRAP 8
12 DB Hang Clean & Jerk 50/35 (6 per side)
8 Burpee
4 Strict Toes 2 Bar
Friday Sept 28
Bench Press
4-4-4-4
5 Rounds For Time
6 C2B
7 Deadlift 225/155
8 WallBall 20/14
Saturday Sept 29
5-4-3-2-1
Squat Clean
Work from 60% to 90+%
“Gwen”
15-12-9
Clean and Jerk
Sunday Sept 30
Tempo Single Leg Squat
5×5 (2:2:x:2)
90 Second Intervals x 2
400/375m Row
Max Hollow/Arch Hold
80 Double Unders
Rest
September 17-23, 2018
Monday Sept 17
Tempo Push Press
Find Heavy 5 RM following the Tempo of 22×2
AMRAP 7
6 Hang Power Clean 115/85
6 Pull Up
Tuesday Sept 18
Muscle up Technique and Practice
In 90 seconds complete
10/7 Cal. Row
16 Jump Switch Lunge
AMRAP burpees in remainder
rest 90 x 6
Wednesday Sept 19
Tempo Back Squat
Find Heavy 4 RM following the Tempo of 42X2
4 Rounds For Time
11 Thruster 75/55
9 Box Jump
7 HSPU
Thursday Sept 20
AMRAP 25
100m Run
10 Double Unders
5 Toes 2 Bar
*each round add 100m/10 D.U./ 5 T2B
Friday Sept 21
Power Snatch+ Snatch Balance + Overhead Squat
4 Minutes to work up to 80% effort
then drop 10% and Complete EMOM 4
Hero WOD Randy
For Time:
75 Snatches 75/55
Saturday Sept 22
For Time:
18 Man Makers (40#/25#)
Rest 1
36/32 Cal Row
Rest 1
21-15-9
Wall Balls (20#/14)
Situps
Hand Release Pushups
Sunday Sept 23
4 Sets
Work up to top set of 5 Tempo Good Mornings (2:2:x:2)
Complete 30s hollow hold after each work set
AMRAP 4
25′ Front Bear Crawl
25′ Reverse Bear Crawl
6 Burpees
Rest 2
AMRAP 4
10 Goblet Squats (53#/35#)
20 Double Unders
4 Burpees over KB
Sept. 10-16, 2018
Monday Sept. 10
Tempo Push Press
Build to a Heavy 6 Rep Max Following the Tempo 22X2
AMRAP 12
9 Ring Row
12 KB Clean And Jerks
15 Ab-Mat Sit Ups
Tuesday Sept. 11
4 Rounds For Time
50 M Farmer carry 53/35
30 Double Unders
10 Push Ups
400 M Run
20 Double Unders
5 Push Ups
Wednesday Sept. 12
Tempo Back Squat
Find Heavy 5 Rep Max Following the Tempo 42X2
For Time:
60 Air Squats
50 Russian KB Swings 70/53
40 Box Jump Overs 24/20
30 Burpee 2 Plate
Thursday Sept. 13
6 Minutes to Find Heavy Turkish Get Up
Every 3 Minutes for 6 rounds
5 HSPU
10 T2B
20 DB Snatch 50/35
Friday Sept. 14
“The Crushinator”
AMRAP 20
Deadlift 155/105
Power Clean
Front Squat
Push Jerk
Saturday Sept. 15
Run 600 m
–Then–
3 Rounds
10 Burpee Box Jump Overs
10 Pull Ups
–Then–
750 M Row
Sunday Sept. 16
For Time:
12-9-6 Power Snatch 95/65
9-15-21 WallBall 20/14
42-30-18 Double Unders
Bike Conditioning ( 70-80%)
10 Cals Rest :30
20 Cals Rest :60
30 Cals Rest :90
Sept. 3-9, 2018
Monday Sept. 3
Closed for Labour Day
Tuesday Sept. 4
5 Rounds For Time
400 m Run
20 Weighted Lunges 50/35 a hand
Wednesday Sept. 5
Tempo Back Squat
Find Heavy 6 Rep Max following the Tempo of 42X1
6 Rounds For Time
9 Hand Release Push Up
7 Deadlifts 155/105
5 Box Jumps 30/24
Thursday Sept. 6
EMOM 12
1- 8 Z Press AHAP
2- 30 Second Hollow Hold
3- 8 Strict Dips
4- 6 Strict Knee 2 Elbow
Rest 2
Partner WOD
AMRAP 12
20/15 Cal. Row
15 Kb Swing 53/35
15 Burpee
15 Pull Up
Friday Sept. 7
AMRAP 16
200m Run w/ Med Ball (20#/14#) – Hold in bearhug
16 Step Ups w/ Med Ball (20#/14# – 20″ box) – Hold in bearhug
16 Wall Balls (20#/14#)
**Each time you have to put down med ball you do 20 double unders.
Sat. Sept. 8
In 10 min work up to a heavy triple of a Power Clean
EMOM 12
12 Hang Power Cleans (95#/65#)
8 Push Jerks (95#/65#)
6 Bar Facing Burpees
Sunday Sept. 9
BB Row
3×8
Tabata
Row (cal)
DB Snatch (50#/35#)
Hollow Rocks
Rest 2 min between each tabata
Aug 27 – Sept 2/18
Aug 27
For Time:
Bergeron Beep Test x 3
200m Run
BBT x 2
400m Run
BBT x 1
600m Run
Bergeron Beep Test = 7 Thrusters (75#/55#) 7 Pullups 7 Burpees
Aug 28
AMRAP 5 – 2 min rest between each AMRAP
9 Tuck Ups
27 Air Squats
50 Double Unders
8 Box Step Overs (40#/25# – 20″ box)
8 Ring Rows
10 Pistols
Aug 29
Deadlift
5×10 @ 50-60% Straight sets
EMOM 8
Power Snatch + Snatch Balance + Hang Squat Snatch
Ramp from 55% to 90% of squat snatch 1RM
Aug 30
For Time:
25 Cal Row
25 Box Jumps (24″/20″)
25 KB Swings (53#/35#)
25 Handstand Pushups
Rest 3
30-20-10
Double Unders
Burpees
Aug 31
5 RFT
12 Wall Ball (20#/14#)
15 Front Squats (95#/65#)
18 Situps
Sept. 1
AMRAP 21
7 Toes 2 Bar
7 Push Up
7 DB Push Press 40/20
7/5 Cal. Bike
*Every round 25 Meter Farmer Carry 70/53
Sept. 2
3 Rounds For Time
400 M Run
10 Chest 2 Bar Pull up
15 Overhead Squat 95/65
Aug 20-26, 2018
Aug 20
For Time:
60 Situps
Rest 1
30 Wall Balls (20#/14#) 20 KB Swings (53#/35#) 10 Box Jumps (24″/20″)
Rest 2
30 KBS 20 BJ 10 WB
Rest 2
30 BJ 20 WB 10 KBS
Rest 1
400m Run
Aug 21
Partner WOD
AMRAP 20
15 Deadlifts (155#/105#)
15 Burpees
30 Double Unders
**Each partner alternates movements to completion
Aug 22
Push Press
3-3-3-3
Ramp to top set of 80%
3 RFT
6 KB Snatch L (35#/26#)
25′ OH Walking Lunge L (35#/26#)
6 KB Snatch R
25′ OH Walking Lunge R
12 Chest to bar pullups
Aug 23
EMOM – 18 (1:25 intervals)
14/11 Cal Bike
2 L Parking Lot Farmers Carry (70#/53#)
20 DB Double Snatches (35#/25#)
16/13 Cal Row
15 T2B
Rest
Aug 24
Back Squat
Find max single in 10 min
4 RFT
15 Power Snatches (75#/55#)
40 Double Unders
Aug 25
Track Workout
Run 2 miles
At the top of each minute alternate:
20 Walking Lunges
15 Pushups
Aug 26
For TIme:
HSPU
12-10-8-6-4
Squat Cleans (135#/95#)
8-10-12-14-16
Aug. 13-19, 2018
Aug 13
5 RFT
7 HSPU
14 Power Cleans (75#/55#)
28 Double Unders
Aug 14
For Time:
800m Row
Rest 2
3 Rnds
8 Pullups
16 Situps
Rest 2
3 Rnds
8 MB Cleans (20#/14#)
16 Knees to Elbows
Rest 2
800m Row
Aug 15
Front Squat
Build to heavy set of 5, then do 2 backoff sets dropping 10% each set for 6 and 7 reps
AMRAP 11
12 Thrusters (95#/65#)
12 Burpees over bar
Aug 16
For Time:
Run 800m x 2
Run 400m x 2
Run 300m x 2
Run 200m x 2
Separate each interval by 100m walk
Aug 17
21-15-9
Bench Press (155#/105#)
Box Jumps (24″/20″)
21-15-9
Row (cal)
DB Snatch (50#/35#)
Aug. 18
Build to a heavy Power Snatch for the day
AMRAP 12
10 Power Snatch 75/55
10 Pistol
5 Toes 2 Bar
Aug. 19
EMOM 25
12/8 Cal. Bike
2 Rope Climb
13/10 Cal. Row
2L Sled Push
Rest