Author Archives: crossfitswiftcurrent

Oct. 1 – 7, 2018

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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

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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

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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

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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

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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

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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

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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

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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

Aug. 6 – 12, 2018

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Aug 7

3 Rounds NFT

20 Front Rack Reverse Lunges (Ramp weight)

10 Quadruped Hip Extensions w/ band

AMRAP 12

200m Run w/ Med Ball on Left Shoulder (20#/14#)

12 KB Swings (53#/35#)

200m Run w/ Med Ball on Right Shoulder (20#/14#)

8 KB Jump Squats (70#/53#)

Aug 8

4×6

Ring Pullups

For Time:

8 Box Jumps (24″/20″)

50 V-Ups

8 Box Jumps

30 Deadlifts (205#/145#)

8 Box Jumps

10 Burpees

8 Box Jumps

Aug 9

AMRAP 20

30 Wall Balls (20#/14#)

80 Double Unders

200m Run

20 Wall Balls

60 Double Unders

400m Run

10 Wall Balls

40 Double Unders

600m Run

Aug 10

5×3

Hang Squat Snatch w/ empty bar

3×3

Squat Snatch to 60% of 1RM

EMOM 12 – Alternate:

3 Power Cleans + 1 Split Jerk (155#/105#)

13/10 Cal Row

Aug 11

“Birchall”

100 Back Squats (bodyweight)

5 Burpees @ top of every minute (start burpees @ beginning)

Aug 12

For Time:

10,9,8….  Pushups

1,2,3….    Toes to Bar

1000m Run

July 30-August 5, 2018

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Monday July 30

Push Press

3×2@90

2×2@95

AMRAP 11

12 Wallball 20/14

9 Ab-Mat Sit Up

6 Pull Up

 

Tuesday July 31

AMRAP 4

8 Overhead Lunge 35/15

4 Burpee Box Jump Over 24/20

Rest 1

AMRAP 4

6 DB Squat 50/35 Per Hand

6 Burpee Over DB’s

Rest 2 minutes then repeat

 

Wednesday Aug. 1

6 Minutes to work up to a heavy double Hang Clean

3 Rounds for Time

25 Cleans 105/70

500 M Row

 

Thursday Aug.2

For Time:

Buy In 600 M Run

Then:

60 Alt. Db Snatch 50/35

50 Box Jumps

40 Sh. 2 Oh 50/35(20 per arm)

30 Toes 2 Bar

 

Friday Aug. 3

Bench Press

6-6-6-6

For Time

Double Unders 20-40-60

Chest 2 Bar 15-12-9

Pistol 40-30-20

 

Saturday Aug.4

Hero WOD ‘NATE’

AMRAP 20

2 Muscle Ups

4 HSPU

8 KB Swing 70/53

 

Sunday Aug. 5

4 Rounds For Time

30/20 Cal. Bike

20 Push Up

15 Goblet Squat 44/26

10 Deadlift 185/125