Author Archives: crossfitswiftcurrent

January 13-19, 2020

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Monday Jan 13

BTN Strict Press

8-6-4-2-4-6-8

Row Work

5 min paced Row right into

5 rounds

10 sec. Sprint

50 sec. Paced

 

Tuesday Jan 14

4×6 Strict Pull Up

AMRAP 12

50 Sit Up

40 Box Jump 24/20″

30 Push Up

20 Burpee

10 Deck Squat 35/18

 

Wednesday Jan 15

Tempo Good Morning @3111

3×8 @ 80% of Last Week

AMRAP 11

8 Squat Clean 135/95

6 HSPU

 

Thursday Jan 16

For Time

500 Alternating Box Step Ups 24/20″

OT2M including 0:00 5 KB Swing 70/53

 

Friday Jan 17

0:00-10:00

4 Rounds For Time

4/2 Muscle Up

10 DB Squat Snatch 50/35

20 Double Unders

10:00-20:00

3 Rounds For Time

15 Toes 2 Bar

20/15 Cal Row

 

Saturday Jan 18

AMRAP 20

20 Burpee Box Jumps 20/12

30 WallBall 20/14

 

Sunday Jan 19

Every 2 min x 4

1: 8 Ring Dip// 2 Turkish Get Ups

2: 4 Length Farmer Carry 70/53 // 8 DB Bent Over Row

3: 10 V-Up/ 10 Tuck Up/ 30 sec Hollow Hold

 

January 6-12, 2020

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Monday Jan 6

30 On/ 30 Off

7 Rounds each

Calorie Bike

Calorie Row

Box Jump 24/20

Dball Carry 100/80

 

Tuesday Jan 7

Tempo Good Morning  @ 3:1:1:1

4 sets of 6 reps Building to heavy

6 Rounds For Time

5 Strict Pull Up

25′ Front Rack DB Walking Lunge 2×50/35

 

Wednesday Jan 8

Bear Complex

Work to Heavy 3 Reps in 10 Minutes

Partner WOD

AMRAP 12

P1- Runs 16 Lengths

P2- AMRAPS

16 Air Squats

8 Push Up

8 Tuck Ups

Alternated every time partner finishes run

Pick Up AMRAP where partner left off

Score is total AMRAP’s

 

Thursday Jan 9

EMOM 10

Min 1: 6-8 Strict Knee 2 Elbow

Min 2: 50′ Bear Crawl

EMOM 10

Min 1: 30 sec Handstand Walk

Min 2: 10 Pistols

AMRAP 6

7 Plate Snatch 35/25

14 Lateral Plate Jumps

 

Friday Jan 10

3 Rounds For Time

24 Lateral Over Bar Burpee

18 Overhead Squat 95/65

600 M Row

 

Saturday Jan 11

Complex

1 Squat Clean + 2 Hang Squat Cleans

**6 sets from empty bar to daily max in 12 min

4 RFT

8 DB Snatch (50#/35#)

12 Wall Balls (20#/14#)

36 Double Unders

Sunday Jan 12

Teams of 2

In 8 min:

Ramp Reverse Sled Drag

**Score for combined load

**Done in 50′ increments

R2

In 8 min:

Row for max calories

**Done in 10 calorie blocks

R2

In 8 min:

AMRAP

20s Hollow Hold

10 Hollow Rocks

10 Rolling Plank

8 Burpees

20 Russian Twists (45#/35#)

**Alternate movements

Dec 30 – Jan 5, 2019

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Dec 30

In 5 min

Tempo Front Rack Squat

2×8

In 5 min

KB Pass

3×10

AMRAP 10

8 Pistols (alternating)

12 Ring Rows

Dec 31

New Year’s Eve!!

2019 – 2020

2 Rounds

19 Box Jumps

19 Double Unders

19 Weighted Situps (35#/25#)

19 DB Snatches (50#/35#)

2 Rounds

20 Box Jumps

20 Double Unders

20 Weighted Situps (35#/25#)

20 DB Snatches (50#/35#)

Jan 1

“Jackie”

For Time

1000 M Row

50 Thruster @ 45/35

30 Pull Up

 

Jan 2

Every 3:00 x 6

24/18 Cal Row

18 Jump Lunges

12 Push Up

 

Jan 3

AMRAP 20

10/Side Single Arm DB Push Press 50/35

10 Burpee Over Med Ball

10 Ring Row

10 Med Ball Sit up to 6 foot target

 

Jan 4

For Time:

50 WallBall 20/14

40 Deadlift 225/155

30 Toes 2 Bar

25 Wallball

20 Deadlift

15 Toes 2 Bar

 

Jan 5

For Time:

100/80 Cal Row/Bike

50 Burpee Box Jump Over 24/20

Dec 23 -29, 2019

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Dec 23

12 Days of Christmas

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Clean (75#/55#)

5 Power Snatch (75#/55#)

6 KB Swings (53#/35#)

7 Pullups

8 Knees to Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 OH Walking Lunge (45#/25#)

Dec 24

Closed Christmas Eve

Dec 25

Closed Christmas Day

Dec 26

Fight Club

3 Rounds for Reps in 17 minutes

1:00 Thrusters (95/65 lb)

1:00 Power Cleans (95/65 lb)

1:00 Box Jump-Overs (24/20 in)

1:00 Pull-Ups

1:00 Assault Bike Cals

1:00 Rest

 

Dec 27

In teams of 2-3

AMRAP 25

10 Turkish Get Ups 50/35

60 Cal Row

120 Lateral Plate Hops 45/35

10 Turkish Get Ups 50/35

60 Toes 2 Bar

120 Double Unders

 

Dec 28

Single Leg Deadlifts

3×8 **AHAP across all sets

3 Rounds

5 Power Cleans (135#/95#)

10 Deadlifts (135#/95#)

10 Bar Over Burpees

R1

Dec 29

Every 90s for 4 Rounds

10 V-Ups

10 sec Hollow Hold

10 Hollow Rocks

10 sec Hollow Hold

For Time:

Buy In: 30/25 Cal Row

5,6,7,8…15

Wall Balls (20#/14#)

KB Swings (53#/35#)

 

Dec 16 -22, 2019

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Dec 16

2 Rounds – OT10M

Group 1

50/40 Cal Row

30 Handstand Pushups

125 Double Unders

Group 2

30 Handstand Pushups

125 Double Unders

50/40 Cal Row

Dec 17

AMRAP 22

Partner WOD

14 Toes to Bar

14 Pushups

14 Wall Ball (20#/14#)

Dec 18

27-21-15-9

Front Squat (95#/65#)

Complete 8 Strict Press after each set

Dec 19

Barbell Row

12-10-8-6

15m NFT

50′ DBall Carries (100#/80#)

50′ Sled Pushes (90#/45#)

20 Russian Twists

8 Adductor Planks

10 Back Extensions (ball)

Dec 20

Snatch

Build to heavy single

Hang Snatch

3×2 @ 80% of single

AMRAP 9

12 Box Jumps (24″/20″)

100′ Run

12 KB Swings (53#/35#)

Dec 21

For Time

10 Muscle Up

20/15 Cal Bike

50 DB Box Step Over 2×50/35

50′ DB Overhead Lunge (R)

50′ DB Overhead Lunge (L)

 

Dec 22

21-15-9

Deadlift 225/155

Bar Facing Burpee

20 Shoulder Taps between each round

Mon Dec 9-15, 2019

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Dec 9

EMOM 8

1st 3:

2 Squat Cleans w/ 2 sec pause @ knee

Last 5:

1 Squat Clean + 1 Front Squat (continue to build from previous minutes to 90+% of Clean max)

4 RFT

9 Power Snatches (95#/65#)

12 Box Jumps (24″/20″)

15 Situps

Dec 10

5 Rounds (20s work/40s rest)

Handstand Walk Practice

For Time

7-6-5-4-3-2-1

Devils Press (50#/35#)

Strict Pullups

Dec 11

Back Squat

2×4 @ 85%

2×5 @ 75%

AMRAP 7

30 Double Unders

15 Wall Ball (20#/14#)

Dec 12

3×8

Arnold Press

3×12

Barbell Glute Bridge

**AHAP – same weight across all sets

AMRAP 11

8 DB Snatches (50#/35#)

2-4-6-8… Burpees

Dec 13

Paused Close Grip Bench Press

6-6-6-6-6

Ramp to hard top set of 6

3 RFT

30 Tuck Ups

30 Med Ball Cleans (20#/14#)

30 Double Unders

30 Walking Lunges

Dec 14

Christmas Lift Off

Dec 15

Every 90s for 4 Rounds

10 VUps

10s Hollow Hold

10 Hollow Rocks

10s Hollow Hold

For Time:

Buy In – 30/25 Cal on Rower

5-6-7….15

Wall Balls (20#/14#)

KBS (53#/35#)

Dec 2 – 8, 2019

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Dec 2

Rower Hamstring Curls

3×15

For Time

12-10-8-6-4

Deadlifts (185#/135#)

4-6-8-10-12

Dumbbell Push Press (50’s/35’s)

Dec 3

3 Rounds

In 2 min:

6 DB Box Step Ups (50’s/35’s) – Left and Right

Toes to Rings Remaining

R1

2 min:

8 Double KB Russian Swings (53’s/35’s)

6 KB Front Squats (53’s/35’s)

Burpees Remaining

R1

2 min:

8 Landmine Rows (45#/35#) – Left and Right

Double Unders Remaining

Dec 4

EMOM 21

4L Farmer’s Carry (70’s/53’s)

1 min Paced Row

2×10 sec Bike Sprints

1 min Paced Row

25s L-Sit

1 min Paced Row

1 min Rest

Dec 5

OT5M x 5

10 Power Cleans (135#/95#)

10 Bar Over Burpees

Dec 6

“Mary”

AMRAP 20

5 Handstand Pushups

10 Pistols

15 Pullups

Dec 7

In Teams of 3

For Time:

100 Cal Row

100 Box Jump Overs 24/20

100 Devil Press 40/30

100 Cal Bike

Dec 8

Front/Back Squats

3×4/6 @ 70% of 1 RM Front Squat

4 Rounds For Time

15′ Handstand Walk

7 Toes 2 Bar

2 Muscle Ups

12/8 Cal Bike

rest 60

November 25 -December 1, 2019

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Monday

Muscle Up Drills

30-20-10

Burpee Pull Up

Alternating Pistols

 

Tuesday

15 Rounds For Time

9 Box Jumps 24/20

6 DB Snatch 50/35

3 Strict HSPU

 

Wednesday

0:00-10:00

50/35 Cal Row

40 Wallball 20/14

30 Push Up

20 V-Ups

10 Burpee Box Jump Over 30/24

15:00-25:00

10 Burpee Box Jump Over 30/24

20 V-Ups

30 Push Up

40 Wallball 20/14

50/35 Cal Row

 

Thursday

Back Squat

10-8-6-4-2

3 RNFT

10/side Banded Single Leg Hip Thrust

8/side Single leg Deadlift last weeks weight

6/side Box Step Ups heavier then last week

 

Friday

Tempo Strict Press @20X2

3×5 @ 50-60%

Grace

30 Clean And Jerks 135/95

 

Saturday

For Time

1 Round

100 Double Unders

30 Pushups

30 Toes to Bar

R2

2 Rounds

50 Double Unders

15 Pushups

15 Toes to Bar

R2

3 Rounds

33 Double Unders

10 Pushups

10 Toes to Bar

Sunday

Team of 2

AMRAP 20

600 – 400 – 200 m Row

150′ – 100′ – 50′ Bear Crawl

40 Wall Balls (20#/14#)

**Alternate volume/movements

November 18-24, 2019

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Monday

Double Overhand Touch’N’Go Deadlift

4×8 Build to tough set

3 Rounds For Time*12 min cap

50 Double Unders

12/side KB Snatch 50/35

10 HSPU

 

Tuesday

Box Step Ups

3×8/leg Not Alternating same weight or heavier then last week

EMOM 15

Min 1: 10 Sandbag Squats 100/80

Min 2: 15 Tuck Ups

Min 3: 12/8 Cals Bike

Min 4: 2 Alternating TGU

Min 5: 50′ Bear Crawl

 

Wednesday

In 6 minutes work to heavy:

Snatch + Overhead Squat

1/2 Cindy

AMRAP 10

5 Pull Up

10 Push Up

15 Air Squat

 

Thursday

Partner WOD

AMRAP 22

10 Double Russian KB Swing 2×53/35

10 Burpee

10 Double KB Sit-Up

10′ Handstand Walk

*Each team must complete 50/35 Cals on the Bike, must be completed in under 3 min. First come, first time slot pick

 

Friday

Fight Gone Bad

3 Rounds For Total Reps

1 minute Wall Ball Shots 20/14

1 minute Sumo Deadlift High-Pulls 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row (calories)

1 minute Rest

 

Saturday

7 Rounds For Time

5 Squat Clean 135/95

5 Bar Facing Burpee

5 T2B

 

Sunday

3×10 Prone DB Row AHAP

10 Push Ups after each set

3xMax Strict Pull Up

3×10 KB RDL AHAP

45 sec Superman after each set

Row a 2K

November 11-17, 2019

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Monday

Remembrance Day

Tuesday

In Teams of 2 or 3

Hero WOD

“Ship”

9 Rounds For Time

7 Squat Clean 185/125

8 Burpee Box Jumps 36/30

 

Wednesday

AMRAP 5

Bike Calories

AMRAP 5

Handstand Hold

Every break 5 T2b

AMRAP 5

10/7 Cal Row

6 Lateral Burpee Over Rower

 

Thursday

Tempo Single Leg Deadlift *tempo at 2111

4×6/leg Same weight across all sets

AMRAP 11

8 DB Deadlift 2×50/35

8 DB Box Step Over 24/20 2×50/35

32 Double Unders

 

Friday

Strict Press

Work to heavy Single

Push Press

Work to heavy Single

Every 3 min x 4

6 Pull Up

12 Push Up

15/12 Cal Row

 

Saturday

Pistols

4×6 (non-alternating)

AMRAP 17

12 WBS (20#/14#)

15 KB Swings (53#/35#)

18 Situps

 

Sunday

For Time

25 Sumo Deadlift High Pulls (95#/65#)

18-15-12-9

Burpees

36-30-24-18

Double Unders

25 Power Snatches (95#/65#)