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
December 10-16, 2018
Dec 10
Strict Press
5×3 @ 85%
Dumbbell Bench Rows
3×12
Partner WOD
For Time
15 Synchro Burpees
60 DB Snatches (50#/35#)
15 Synchro Burpees
Dec 11
Tempo Back Squat
5×5 @ (3:3:x:3)
Ramp to top set.
AMRAP 3
9 Med Ball Cleans (20#/14#)
9 Toes to Bar
Rest 1
AMRAP 3
8 Cal Row
8 FR KB Squats (53#/35#)
Rest 1
AMRAP 3
15 Double Unders
30 Single Unders
Scale to 60 single unders for a round
Dec 12
For Time
30 Burpees to Plate
30 Wall Balls (20#/14#)
30 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Burpees to Plate
20 WB
20 KBS
20 BJ
Dec 13
Sumo Deadlift
3×1 up 2.5-10%
2 RNFT
8 Ring Rows w/ 3s pause @ chest
30s Russian Twists
12 DB Step Overs (35#/25#)
Dec 14
“Fortitude”
EMOM 30
Even 15/12 Cal Row
Odd 15 Burpees
Complete with partner each doing full rounds (2 min) until splitting last round
Dec 15
Christmas WOD
Dec 16
OTM – 3 Rounds
Max Cal Row
Reverse Lunges (20#/14# Med Ball @ Chest)
Max D-Ball Cleans (100#/80#)
Max Cal Bike
Max Tuck Ups
Rest
Dec 3-9, 2018
Dec 3
Strict Press
4×3 @ 85%
Deadstop Alternating KB Rows
3×12 (6 per side)
For Time:
15 Sumo Deadlift High Pull (75#/55#)
15 Thrusters (75#/55#)
12 SDHP (95#/65#)
12 Thrusters (95#/65#)
9 SDHP (115#/80#)
9 Thrusters (115#/80#)
Dec 4
Partner WOD
3 Rounds
800m Row
12 Burpees over Rower
Rest 3
4 Rounds
80 Double Unders
30 Shrimp Squats
Dec 5
EMOM 5
20 Shoulder Taps
Rest 2
EMOM 5
10 Strict Pullups
Rest 2
EMOM 5
12 KB Snatches (53#/35# – 6 per side)
Rest 2
AMRAP 5
6 Hand Release Pushups
6 Toes to Bar
Dec 6
Sumo Deadlift
6×1
AMRAP 12
12 Front Squats (95#/65#)
15 Wall Balls (20#/14#)
18 Situps
Dec 7
Turkish Getup
5 Singles per side @ top weight
Donkey Kong
21-15-9
Burpees
KB Swings (53#/35#)
Box Jumps (24″/20″)
Dec 8
Back Squat
4×5 @ 80%
15-12-9-6-3
Power Snatch 95/65
Overhead Squat
Pull Up
Dec 9
In Teams of 3
For Time
100′ Handstand Walk
150 Cal. Bike
200 Double Unders
150 Cal. Row
100 DB Overhead Walking Lunge 35/20
Nov 26- Dec 2, 2018
Monday Nov 26
Strict Press
3×3 @ 85%
Pendlay Row
3×8
AMRAP 8
3 Power Clean 115/85
3 Lateral Over the Bar Burpee
*Add 3 reps each round
Tuesday Nov 27
6 Rounds
90 seconds to complete
10 Front Rack KB Squats 53/35
8 Push Up
6 Pistols
AMRAP Double Unders in remaining time
rest 90
Wednesday Nov 28
Sumo Deadlift
3 RNFT
100′ Farmer carry Walking Lunge 50/35
8 Strict T2B
6 Strict Pull Up
100′ Sandbag Carry 100/80
Thursday Nov 29
In teams of 3:
AMRAP 20
40/30 Cal Row* Partner Holds Handstand
40 Box Jump Overs 24/20 * Partner Holds Wall Squat
Friday Nov 30
Karabel
3 RFT
50 Wallball 20/14
10 Snatch 135/95
Saturday Dec 1
EMOM 10
10 Ring Dips
16 Renegade Rows (40#/25#)
5 RFT
10 DB Hang Power Cleans Left (40#/25#)
16 Situps
10 DB Hang Power Cleans Right (40#/25#)
32 Double Unders
Sunday Dec 2
AMRAP 21
10×15′ Shuttle Sprint
15 Russian KB Swings (53#/35#)
10×15′ Suitcase Carry (53#/35#)
November 19-25, 2018
Monday Nov. 19
Strict Press
5×5@ 75%
Underhand Barbell Low Row
3×8
AMRAP 7
15 KB Swing 53/35
15′ Handstand Walk
Tuesday Nov. 20
EMOM 24
12/8 Cal. Bike
8 Toes 2 Bar
12 Burpee
8 Box Jump 30/24
5 D-Ball Clean 100/80
Rest
Wed. Nov. 21
AMRAP 4
Cal Row
AMRAP 4
Overhead Squat 75/55
AMRAP 3
HSPU
AMRAP 3
Double Unders
Thursday Nov. 22
Sumo Deadlift
10 Reps
6 Rounds For Time
8 DB Clean 50/35
25′ Walking Lunge
Friday Nov. 23
Chelsea
EMOM 30
5 Pull Up
10 Push Up
15 Air Squat
Saturday Nov. 24
Hang Snatch+Snatch
5 sets of 1+1 @ 80%
For Time:
1200/1000 M Row
60 Lateral Burpee Over Bar
30 Hang Snatch 75/55
Sunday Nov. 25
For Time:
Deck of Death
Hearts= Box Jump
Spade=Cal Bike
Club=Med Ball Clean
Diamond=Sit Up
Joker= 15 Burpee