Tag Archives: BURPEES!!

Apr 15-21, 2019

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Apr 15

Back Squat

% work up to 6@85%

Front Squat

% work up to 5@80%

Tabata

Wall Balls (20#/14#)

Apr 16

OTM for 7 Rounds

15/12 Cal Row

16 KB Swings (53#/35#)

12 Burpees

Apr 17

12-9-6-3

Devils Press (50#/35#)

Run 200m after each set

R3

12-9-6-3

Chest to Bar Pullups

40 Double Unders after each set

Apr 18

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

3 RNFT

6 Half Kneeling Chops (per side)

8-12 Reverse Hypers

Apr 19

Good Friday

Apr 20

For TIme

400m Run

30 Toes to Bar

30 Wall Balls (20#/14#)

30 Renegade Rows (40#/25#)

60 Double Unders

30 Russian Swings (70#/53#)

400m Run

Apr 21

AMRAP 8

100m Farmers Carry (53#/35#)

8 Power Cleans (95#/65#)

8 Pushups

R4

AMRAP 8

12 Situps

9 Cal Row

6 Pullups

December 10-16, 2018

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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

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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

Oct 15-21, 2018

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Oct 15

Strict Press

3×8 @ 65%

Pendlay Row

4×6-8

AMRAP 8

7 Handstand Pushups

28 Double Unders

Oct 16

3 Rounds – 1 min each

Bike (cal)

Row (cal)

Burpees to plate

Ring Row

KB Front Rack Walking Lunge (35#/26#)

Rest

Oct 17

Sumo Deadlift

Ramp 5×5

Focus on technique, RPE on top set of 7.

5 RFT

12 MB Cleans (20#/14#)

9 Front Squats (115#/80#)

7 Toes to Bar

Oct 18

10 RFT

5 Strict DB Press Left (35#/25#)

5 DB Snatches Left (35#/25#)

5 Strict DB Press Right

5 DB Snatches Right

8 Pistols

Oct 19

“Nona”

Buy In 500m

30-20-10

Hang Power Cleans (95#/65#)

Pullups

KB Swings (53#/35#)

Burpees

Oct 20

21-15-9

Bench Press (185#/135#)

Wall Balls (20#/14#)

Rest 5-10 min

21-15-9

Squat Snatch (95#/65#)

Burpees over bar

Oct 21

2 Rounds

5 min clock:

Row max calories

5 min clock:

20 Box Step Overs (25#/15#)

50 Double Unders

 

Oct 9 – Oct 14, 2018

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Tues Oct 9

Crossfit Total

Back Squat

Shoulder Press

Deadlift

Wed Oct 10

21-18-15-12-9-6-3

Pullup

Pushup

Situp

Thurs Oct 11

Turkish Getup

In 10 min work up to heavy double on each side

Partner Rowing Kelly

5 RFT

400m Row

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

**Alt movements

Fri Oct 12

Split Squats

4×8 – Straight Sets

Every 2 min for 16 min:

Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch

Ramp to heavy

Sat Oct 13

1 Max set of HSPU then 5 sets at 60%

4 Rounds For Time

20 Double Unders

7 Chest 2 Bar Pull Up

20 Air Squats

7 Dragonfly

Sun Oct 14

AMRAP 20

30/20 Cal Row

10 Clean 155/105

20 Over The Bar Burpee

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. 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 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