Feb 19-24, 2019
Feb 19
AMRAP 16
10 Toes to Bar
12 Single Arm DB Hang Clean and Jerks (50#/35#)
24 Double Unders
Feb 20
Front Squat
Up to max single
Partner WOD
275 Wall Balls (20#/14#)
Feb 21
Turkish Getup
4×2 (per side)
30-20-10
Pushups
Pullups
Situps
Feb 22
Open 19.1
Feb 23
AMRAP 9
12 Push Press (95#/65#)
9 Sumo Deadlift High Pulls (95#/65#)
6 Bar over Burpees
Rest 3
AMRAP 9
350/300m Row
12 Reverse Lunges (53#/35#)
10 DB Snatches (50#/35#)
Feb 24
3 RFT
21L Run
12 Box Jumps (24″/20″)
18L Run
12 KB Swings (53#/35#)
15L Run
12 Box Jumps (24″/20″)
12L Run
12 KB Swings (53#/35#)
Rest 3
Feb 11-17, 2019
Feb 11
Bench Press
Up to top set of 1 rep
For Time
2 Rounds
15 Box Jumps (24″/20″)
15 KB Swings (53#/35#)
3 Rounds
35 Double Unders
12 Pullups
2 Rounds
15 Box Jumps
15 KB Swings
Feb 12
4 Rounds on a 90 sec clock complete:
15/12 Cal Row
15 Burpees
20 Hollow to K2E
Rest
Feb 13
Front Squat
5×1 @ 95%
AMRAP 13
2,4,6,8… Tempo Goblet Squat (1:3:1:1)
20 Walking Lunges
Feb 14
Valentine’s Day Timeslot Battle
Group WOD
AMRAP 18
D-Ball Cleans (100#/80#) – 2 Cleans = 1 Rep
Bike (Cal) – 10 Cals = 1 Rep
Sled (45#) – 2L = 1 Rep
Partner Carry – 2L = 1 Rep
Rope Climb (L-sit to standing w/ arms only) – 3 times = 1 Rep
Score total reps completed as a group and divide that number by people attending.
Feb 15
HSPU
Complete 1 strict HSPU every 30 sec for 5 min.
Scale – 3 Reps on box . Rx+ – Deficit
Open 14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75#/55#)
Feb 16
50 Burpee Pull Ups
rest 5 minutes
50 Burpee Box Jump Overs 24/20
Feb 17
“DT”
5 Rounds For Time
12 Deadlift 155/105
9 Hang Clean
6 Push Jerk
Feb 4 – 10, 2019
Feb 4
Bench Press
Up to 3RM
3 RFT
12 Power Cleans (95#/65#)
8 DB Thrusters (50#/35#)
EMOM 6
4L Farmer’s Carry (70#/53#)
8 Paused Band Pushups
Feb 5
AMRAP 15
30 Double Unders
8 Box Jumps (24″/20″)
12 DB Snatches (50#/35#)
Min 3, 6, 9, 12 Complete 20 Burpees
Feb 6
Front Squat
5×2 @ 90%
Pistol Squats
4×12
Partner WOD
2 Rounds
30 MB Box Step Overs (24″/20″, 20#/14#)
75 Air Squats
Feb 7
L-Sit Ring Pullups
4×8
AMRAP 3
6 Devils Press (50#/35#)
8 Burpees over DB
R1
AMRAP 3
6 Dips
18 Tuck Ups
R1
6 Toes to Bar
10 Hollow Rocks
Feb 8
Open 17.4
AMRAP 13
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Cal Row
55 Handstand Pushups
Feb 9
Snatch Balance
Ramp to moderate intensity 3 reps
3 RFT
20 Power Snatches (95#/65#)
20 Box Jump Overs (24″/20″)
Feb 10
Teams of 3
Row 4000m in 250m Increments
Each time off the rower complete 20L of Shuttle Run
January 28 – February 3, 2019
Monday Jan 28
Bench Press
Find Heavy 5
7 Rounds For Time
5 Chest 2 Bar Pull Up
10 DB Push Press 50/35 per arm
20 Jump Lunges
Tuesday Jan 29
Partner WOD
AMRAP 20
30 Wallball 20/14 * Partner Holds Handstand
30/27 Cal Row * Partner Holds Kb 53/35 per arm
15 Partner Deadlifts 185/125
Wednesday Jan 30
Front Squat
5×3 @ 85%
3 RNFT
4 Lengths D-Ball Carry 100/80
4 Lengths Sled Push
5 Strict Knee 2 Elbow
6/ side SLDL AHAP
10/ side Half Kneeling Side Medball Toss 20/14
Thursday Jan 31
AMRAP 8
10 Power Snatch 75/55
30 Double Unders
rest 4
AMRAP 8
15/12 Cal Bike
10 Burpee
Friday Feb 1
Pull up
3 sets Max Strict right into Max Kipping
OPEN WOD 12.3
AMRAP 18
15 Box Jump 24/20
12 Push Press 115/75
9 Toes 2 Bar
Saturday Feb 2
4 Rounds For Time
10 Pistols
8 Kb Swing 70/53
rest 2
5 Devil Press 50/35
10 DB Facing Burpee
rest 2
Sunday Feb 3
In Teams of 6
3K Row
January 21-27, 2019
Monday Jan 21
Bench Press
Work Up to a Heavy 2 RM
EMOM 4
5-15 Push Up
3 Rounds For Time
10 Deadlifts 275/185
50 Double Unders
Tuesday Jan 22
“Choose your Own Adventure”
AMRAP 20
Pick 1 of 3
100 Burpee to 6″ Target
120/90 Cal Bike
150/120 Cal Row
AMRAP Remaining Time
Burpee to Target(If you started with Bike/Row)
Cals on Bike/Row
Wed. Jan 23
Front Squat
5×4 @ 80%
For Time
40 Hang Power Clean 95/65
30 Push Jerk
20 Back Squat
Thursday Jan 24
AMRAP 6*add 1 Each round
1 Length Shuttle Run
1 Burpee
AMRAP 6*add 1 Each round
1 Pull up
1 Toes 2 Bar
AMRAP 6
10(5/side) KB Snatch 53/35
12 Goblet Lunge
rest 2 min between AMRAP’s
Friday Jan 25
Every 75 seconds x 6
5 Strict Handstand Push Ups
3 Rounds For Time
25 Box Jump Over 24/20
25 Wall Ball 20/14
30 sec Handstand Hold
Saturday Jan 26
6 Rounds for max reps
1 min Double Unders
1 min DB Clean and Jerks (40#/25#)
1 min Burpees to Plate
1 min Rest
Sunday Jan 27
Back Squat
2×5 @ 70%
2×3 @ 80%
21-18-15-12-9
Walking Lunges
Situps
KB Swings (53#/35#)
January 14-20, 2019
Monday Jan 14
Bench Press
Build to Heavy 4RM
3 RNFT
8-10 Db Floor Chest Fly
8-10 BB Curls
AMRAP 5
ManMakers 50/35
Tuesday Jan 15
“Panic Breathing”
Partner WOD
500-400-300-200-100(Each Partner)
Partner Holds KB in Front Rack 53/35
Wednesday Jan 16
Front Squat
4×5 @ 75%
3 RNFT
100′ Sandbag Carry 100/80
50′ Sled Push
12 Kb Pull Throughs 44/26
6/side Single Leg Deadlift AHAP
5 Strict T2B
Thursday Jan 17
For Time
50 DB Snatch 53/35
50 Burpee
50 Double Under
30 DB Snatch
30 Burpee
50 Double Unders
10 DB Snatch
10 Burpee
50 Double Unders
Friday Jan 18
Pull Up
5 sets Max Strict Pull up right into Max Kipping Pull Up
rest 2 min in between sets
5 Rounds For Time
7 Overhead Squats 95/65
7 HSPU
Saturday Jan 19
In Teams of 3
For Time
2 Rounds
50 Deadlifts 185/125
40 Box Jumps 24/20
30 Toes 2 Bar
then 150/120 Cal Row
1 Round
40 Deadlifts
30 Box Jumps
20 Toes 2 Bar
then 120/90 Cal Bike
Sunday Jan 20
Every 2:30 x 10
8 DB Push Press 50/35
8 DB Squats
8 DB Clean
January 7-13, 2019
Monday Jan 7
Bench Press
Work to a Heavy 6RM
DB Prone Row 3×8
AMRAP 5
5 Push Up
10 KB Swing 53/35
Tuesday Jan 8
10 Rounds
10 Wallball 20/14
10 Box Jump Over 24/20
30 Double Unders
Wednesday Jan 9
Front Squat
3×6 @ 70%
Grace
For Time:
30 Clean And Jerks 135/95
Thursday Jan 10
AMRAP 4
21/18 Cal Row
21 Burpee
21 Pull up
rest 4
AMRAP 4
15/12 Cal Row
15 Burpee
15 T2B
rest 4
AMRAP 4
9/6 Cal Row
9 Burpee
9 C2B
Rest 4
Friday Jan 11
Every 90s x 6
5 Strict HSPU
For Time
150 Jump Lunge
EMOM-3 Devil Press 50/35
Saturday Jan 12
Partner WOD
1st 6 min
Max cal row
2nd 6 min
Max 6 Rep Power Snatch
3rd 6 min
Max cal row
4th 6 min
Max 6 Rep Back Squat
Sunday Jan13
KB Romanian Deadlift
4×10
5 RFT
15 Box Jumps (24″/20″)
12 Toes to Bar
January 2-6, 2019
Wednesday Jan 2
Bench Press
3×10 @ 60-70% across all sets
For Time:
60 Deadlift 115/85
30 Shoulder 2 Overhead
30 Pull Ups
Thursday Jan 3
TABATA’s!
Shuttle Run
Pistols
Sit-Ups
Jump Lunges
*rest 1 Minute in between TABATAs
Friday Jan 4
Crossfit Main Page(28/12/18)
AMRAP 20
5 Thruster 95/65
7 Hang Power Cleans
10 Sumo Deadlift High Pull
Saturday Jan 5
Kip/ Muscle Up Technique Work
For Time:
Buy In 75/50 Cal Row
3 Rounds
30 Double Unders
20 Toes 2 Bar
10 Burpee
Sunday Jan 6
4 Rounds
60 on/60 rest
D-Ball Over Shoulder 100/80
Cal. Bike
Rope Climb
Box Jumps 24/20
Dec 26-31, 2018
Dec 26
3 Rounds For Time
40 Sit ups
20 DB Bench Press 50/35
20 Db Step Overs
rest
500 M Row
rest 90 sec
500 M Row
Dec 27
18-15-12-9-6-3
Thruster 75/55
Power Snatch
10 Box Jump Overs between each round
Dec 28
3 Rounds
8 Ring Dips
60 Double Unders
3 Rounds
8 Chest to Bar Pullups
15 Burpees
Rest 2 min between each round
Dec 29
Back Squat
2-2-2-2-2
Ramp sets – end @ 90-95%
21-15-9
Overhead Squat (75#/55#)
Russian KB Swings (70#/53#)
Dec 30
10 RFT
3 Power Cleans (135#/95#)
2 Push Jerk (135#/95#)
25 Double Unders
Dec 31
Partner WOD for Time – 12/31
31 Thrusters (95#/65#)
31 Bar Facing Burpees
31 Ring Rows
31 Box Jumps (24″/20″)
31 Cal Row
31 Toes to Bar
31 Wall Balls (20#/14#)
31 Sumo Deadlift High Pull (95#/65#)
31 Jump Lunges
31 Plate Situps (25#/15#)
31 KB Swings (53#/35#)
31 Box Step Ups (40#/30#)
Dec 17-23, 2018
Dec 17
AMRAP 22
Partner WOD
10 Power Cleans (95#/65#)
400/350m Row
20 Air Squats
**Each partner alternates movements
Dec 18
Strict Press
Up to heavy single
For Time
10,9,8…1
Pullups
1,2,3…10
Pushups
Dec 19
For Time
12L Bear Crawl width of gym
Rest 1 min
50 Double Unders
7 Man Makers (50#/35#) – No Press
50 Double Unders
7 Man Makers (50#/35#) – No Press
50 Double Unders
7 Man Makers (50#/35#) – No Press
Rest 1 min
12L Bear Crawl width of gym
Dec 20
Sumo Deadlift
Up to heavy single
AMRAP 7
15 Front Squats (75#/55#)
12 Tuck Ups
9 Burpees
Dec 21
2 RFT
8 DB Split Jerks (50#/35#)
8 Toes to Bar
100 Walking Lunges
8 Handstand Pushups
8 Toes to Bar
50 Box Jumps (24″/20″)
Dec 22
Pause Snatch Deadlift with shrug
3×5
Snatch
5×1
5 Rounds For Time
10 Power Snatch 95/65
14 Pistols
Dec 23
12 Days of Christmas
1-30 sec Plank
2-Strict Pull Up
3- Ring Dips
4-Lateral Burpee
5-Deadlift 185/125
6- Wallball 20/14
7- DB Clean 50/35
8- Mountain Climbers(per leg)
9- KB Swing 53/35
10- Jump Lunges(per leg)
11- Handstand Push Ups
12- Thrusters 95/65