Author Archives: crossfitswiftcurrent

Apr. 1-7, 2019

Posted by crossfitswiftcurrent on

Mon Apr 1

Back Squat

% work up to 4@80%

Front Squat

% work up to 3×5@70%

AMRAP 7

3,6,9,12…

Box Jumps (24″/20″)

Situps

Tues Apr 2

Groups of 2 OT2M x 2

Max Cal Bike

Max D-Ball Cleans (100#/80#)

Max Length Wheelbarrow

Max Burpees to Plate

200m Run (done together) + Max Double Unders

Wed Apr 3

Tempo Push Press

Up to 2RM

21-18-15

Double DB Power Snatch (50#/35#)

CTB Pullups

BB Strict Press (75#/55#)

Thurs Apr 4

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

4 RNFT

1L Bear Crawl

1L Reverse Bear Crawl

30s Side Plank L

30s Side Plank R

Fri Apr 5

Practice Jumping Bar Muscle Ups for 10 min

For Time:

750/700m Row

6 Rounds

6 Handstand Pushups

6 Hand Release Pushups

10 Ring Rows

Sat Apr 6

Deadlift

Ramp over 3 working sets to 5 reps @ 70-80%

AMRAP 12

5 Hang Squat Snatches (75#/55#)

20 Double Unders

10 Power Snatches (75#/55#)

20 Double Unders

Sun Apr 7

4 RFT

Row 400m

R2

Run 800m

R2

 

 

March 25-31, 2019

Posted by crossfitswiftcurrent on

Monday March 25

Tempo Push Press

Find Heavy 3 RM

4 Rounds For Time

20 WallBalls 20/14

10 Burpee

 

Tuesday March 26 

Flight Simulator

Unbroken Double Unders

rest 2

AMRAP 5

6 Ring Dips

6 Push Up

12 KB Clean 2×53/35

rest 2

For Time

75/50 Cal Bike

 

Wed. March 27

Back Squat

1 Rep Max

Row 500 M rest 2

Row 500 M

 

Thursday March 28

AMRAP 8

12 Alt. DB Snatch 50/35

25′ Overhead Walking Lunge @ 50/35

12 Alt. DB Snatch

25′ Overhead Walking Lunge

rest 3

AMRAP 8

6 Pull Up

12 Medball Clean 20/14

24 Sit up

 

Friday March 29

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Jerk

 

Saturday March 30

6 Rounds For Time

3 Bar Muscle Ups

10 Toes 2 Bar

15 KB Swing 53/35

20 Box Jump Overs 30/24

 

Sunday March 31

For Time

200 Double Unders

1000 M Row

100 Box Step Ups 24/20

2 mile Bike

March 18-24, 2019

Posted by crossfitswiftcurrent on

Monday March 18

Tempo Push Press

Work to Heavy 4 Rep Max

Partner WOD

For Time

30-20-10  Bench Press 135/95

60-40-20 Cal. Row

 

Tuesday March 19

AMRAP 20

30 Wallball 20/14

25 Double Unders

8 Devil Press 2×50/35

25 Double Unders

12 Pull Up

 

Wed. March 20

Back Rack Reverse Lunge

3×16 @ Last weeks Weight

2K Row

 

Thursday March 21

For Time

200 M Run

then

2 Rounds

10 Burpees

10 Deadlifts 135/95

then

200 M Run

then

2 Rounds

8 Power Clean 135/95

12 Box Jumps 24/20

then

200 M Run

 

Friday March 22

Open 19.5

 

Saturday March 23

BB Row

3×10-12

Glute Ham Raise

3×10

3 RFT

40 Air Squats

30 Russian KB Swings (50#/35#)

20 Tuck Ups

 

Sunday March 24

AMRAP 5

15/12 Cal Row

12 DB Snatches (50#/35#)

R2

AMRAP 5

40 Double Unders

10 Pushups

R2

AMRAP 5

12 Burpees

10 Box Jumps (24″/20″)

March 11-17, 2019

Posted by crossfitswiftcurrent on

Monday March 11

Back Rack Reverse Lunge

2x 16 @ last weeks weight

Row Intervals

2x 1250 @ last weeks Pace

 

Tuesday March 12

For Time:

20 Pull Ups

30 Toes 2 Bar

40 Cal Row

40 Wall Ball 20/14

30 Power Clean 135/95

20 Pull Up

 

Wed. March 13

Tempo Push Press

Find Heavy 5 RM

3 Rounds

20 FR 2xDB Squat 50/35

40 Double Unders

 

Thursday March 14

Every 1:30 x 12

1- 30 Jump Lunges+ 10 Burpee

2- 4 Lengths D-Ball Carry 100/80

3- Max strict+ Max Kipping HSPU + 10 Burpee

4- 15 Stiff Legged Deadlift 135/95

5- 18/15 Cal Bike

6- 1 round Durante Core

 

Friday March 15

Open 19.4

 

Saturday March 16

Split Jerk

Work to a heavy triple

AMRAP 10

21 Kb Swing 53/35

15 Burpee

9 Floor Press 50/35

 

Sunday March 17

Partner WOD

AMRAP 24

Calories Bike/Rower

Every 3 Minutes

15 Synchro Air Squats

10 Synchro Push Ups

5 Synchro Pull Up

March 4-10, 2019

Posted by crossfitswiftcurrent on

Monday March 4 

Tempo Push Press Tempo @ 32X2

Find Heavy 6 Rep Max

AMRAP 12

7 Pull Up

11 Deadlift 185/125

*Every 90 seconds complete a 20 second Handstand Hold

 

Tuesday March 5

AMRAP 5

Squat Clean 115/75

AMRAP 5

Box Jump Over 24/20

AMRAP 5

Front Squat 115/75

AMRAP 5

Burpee to 6″ Target

  • rest 1 min

 

Wed. March 6

Back Rack Reverse Lunge

Find Heavy 16 Rep Max @ 7RPE

Row Intervals

2x 1000m at last weeks average pace

 

Thursday March 7

3 Rounds

60 sec on/ 60 sec off

Cal Bike

Kb Swing 70/53

T2b

D-Ball Clean 100/80

 

Friday March 8

Open 19.3

 

Saturday March 9

AMRAP 15

5 Handstand Pushups

10 Goblet Squats (53#/35#)

15 Hang DB Power Cleans (50#/35#)

 

Sunday March 10

EMOM 8

Even:15 Box Jump Overs (24″/20″)

Odd: 15 Situps

8 RFT

8 Burpees

10 Wall Balls (20#/14#)

Feb 25 – Mar 3, 2019

Posted by crossfitswiftcurrent on

Feb 25

Back Squat

10-10-10

Ramp Load

Row

800m x 2

**Hold 500m pace throughout interval

Feb 26

Bench Press

5×3 @ 85%

For Time

12 Power Cleans (135#/95#)

6 Bar Facing Burpees

9 Power Cleans

9 Bar Facing Burpees

6 Power Cleans

12 Bar Facing Burpees

Feb 27

Strict Toes to Bar transition into Tempo Ring Rows (3:1:1:3)

3 Sets of 5 + 8

Tabata Circuit x 3

Assault Bike (Cal)

KB Swings (53#/35#)

Push Press (95#/65#)

Double Unders

Rest 2

**Complete 2 intervals of each movement on each tabata

Feb 28

Every 90s for 5 Rounds

5 Power Snatches

**Score top set of 5

3 RNFT

20 Russian Twists

30 Alternating Shoulder Taps from Pushup Position

20s Hollow-Arch-Hollow

Mar 1

Open 19.2

Mar 2

Partner WOD

AMRAP 25

Partner 1- Row 500 M

Partner 2- AMRAP

15 Air Squats

12 DB Snatch 50/35

9/ Side Overhead DB Lunge

*Switch every 500 M and pick up where partner left off

Mar 3

5 Rounds For Time

10 Pull Ups

8 Push Up Renegade Rows 40/20

6 DxKB Clean & Jerk 53/35

 

 

 

Feb 19-24, 2019

Posted by crossfitswiftcurrent on

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

Posted by crossfitswiftcurrent on

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

Posted by crossfitswiftcurrent on

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

Posted by crossfitswiftcurrent on

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