Feb 10 – 16, 2020

Feb 10

Sumo Deadlift

8-6-4-2

AMRAP 10

12 Power Cleans (95#/65#)

6 Shoulder to OH (95#/65#)

12 Back Squats (95#/65#)

6 Burpees over Bar

Feb 11

OT2Mx3

12 Strict Pullups

20 Hand Release Pushups

3RFT

60 Double Unders

15 KB Swings (53#/35#)

10 Handstand Pushups

Feb 12

Turkish Getup

Build to heavy single

Row Intervals x 3

1 min moderate pace

R1

1 min hard pace

R1

1 min moderate pace

R1

Feb 13

AMRAP 17

Left: 2 DB Squat Cleans (50#/35#)

2 DB Thrusters

10 OH Walking Lunges

15 Wall Balls (20#/14#)

Right: Repeat same sequence

15 Tuck Ups

Feb 14

The Chocolate Chipper

100 Situps

90 Air Squats

80 Double Unders

70 Standing Lunges

60 Knees to Elbows

500m Row

40 KB Swings (53#/35#)

30 Pullups

200m Run

10 Hang Cleans (135#/95#)

Feb 15

AMRAP 14

4/2 Muscle Up

6 Squat Snatch 115/75

10 Box Jump Over 24/20

 

Feb 16

In teams of 2-3

2 Rounds For Time

50/35 Cal Bike

100 Double Unders

2000 M Row

100 Double Unders

50 Burpee

January 20-26, 2020

Monday Jan 20

“The Ghost”

6 Rounds, 1 minute per station of

Calorie Row

Burpee

Double Unders

Rest

*Score is Total Reps

 

Tuesday Jan 21

EMOM 10

Min 1: 3-6 Strict Pull Up

Min 2: 50′ Bear Crawl

AMRAP 10

12 Ring Row(Shoulder under Rings)

8 Medball Knee Raises 14/10

4 Alternating Turkish Get Up 50/35

 

Wednesday Jan 22

Snatch +Hang Snatch + Overhead Squat

Build to Max then 70% for 3 sets of 1+1+1

For Time

12 Squat Clean 155/105

18 Push Jerk 135/95

24 Overhead Squat 95/65

 

Thursday Jan 23

Partner WOD

AMRAP 22

48/32 Cal Row *Partner Holds Wall-sit

12 Synchro Burpee

24 Box Jumps 24/20 *Partner Holds Handstand

12 Synchro Push Up

 

Friday Jan 24

“Happy Dance”

For Time

50 Toes 2 Bar

50 DB Power Clean 2×50/35

50 DB Box Step Over 2×50/35

50/35 Cal Row

 

Saturday Jan 25

E3Mx6

16/13 Cal Row

12 Tuck Ups

6 Jump Lunges

 

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

8 Thrusters (95#/65#)

6 Bar Facing Burpees

Sunday Jan 26

Half Kneeling Chops

3×8

Goblet Squat w/ Internal Rotation

3×12

AMRAP 13

10L Run

4L Reverse Run

2L Bear Crawl

1L Reverse Bear Crawl

12 DB Snatch (50#/35#)

12 Toes to Kettlebell

August 12-18, 2019

Aug 12

Deadlift

4×3

3 Rounds

6 Back Rack Reverse Lunge (non-alternating)

12 Front Rack Step Up (alternating)

Aug 13

EMOM 7

Min 1-5

Handstand Pushups (build volume from last week)

Min 6-7

Handstand Holds (build time from last week)

AMRAP 9

9 Strict Pullups

9 Toes to Bar

9 Hand Release Pushups

Aug 14

7 Rounds

30s Intervals – As Many Reps as Possible

Devil Press (40’s/25’s)

Bike (cal)

Rest

Burpees to Plate

D-Ball Cleans (100#/80#)

Rest

Aug 15

Front Squat

3×5 @ 75-85%

3 RFT

8 Squat Cleans (135#/95#)

1 Block Run

30 Double Unders

Aug 16

Filthy Fifty

50 Box Jumps (24″/20″)

50 Jumping Pullups

50 KB Swings (35#/26#)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45#/35#)

50 Back Extensions

50 Wall Balls (20#/14#)

50 Burpees

50 Double Unders

Aug 17

AMRAP 35

400 M Run

100′ Walking Lunge

100′ Farmer Carry 70/53

30/25 Cal. Row

100′ DB Overhead Carry 40/25

100′ D-Ball Carry 100/80

2 Minute Plank

Aug 18

AMRAP 18

10 Ring Dip

15 Jump Lunges

20 Shoulder Taps

15 Jump Lunges

30 Ab-mat Sit Ups

May 6-12, 2019

Monday May 6

Back Squat

6@70%

6@80%

3@90%

2@95%

Front Squat

5@65%

4@75%

2×4@80%

 

Tuesday May 7

4 Rounds

In 3 minutes complete

15/12 Cal. Row

6 Toes 2 Bar

4 Pull Up

2 Chest 2 Bar

15 DB Shoulder to Overhead 50/35

AMRAP Burpee in remaining time

rest 2 min

 

Wednesday May 8

AMRAP 35(moderate pace)

30/20 Calorie Row

20 Step Ups 24/20

100′ Farmer Carry 70/53

20/15 Calorie Bike

30 second FLR on Rings

20 second Dead Hang

 

Thursday May 9

Back Squat

4@75%

3×4@80%

Front Squat

5@60%

5@65%

2×5@70%

 

Friday May 10

For Time:

20 Shoulder 2 Overhead 115/75

50 Double Under

400 M Run

30 Deadlift 225/155

100 Double Under

400 M Run

50 Double Under

20 Shoulder 2 Overhead

 

Saturday May 11

Snatch Balance

3 sets of 2 @  80%

AMRAP 10

3 Hang Power Snatch 95/65

6 Overhead Squat

9 Bar Facing Burpee

 

Sunday May 12

4 Rounds

500 M Row

400 M Run

.3 Mile Bike

rest 90 seconds

March 18-24, 2019

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″)

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

November 12-18, 2018

Monday Nov. 12

Closed for Remembrance Day

Tuesday Nov. 13

Sumo Deadlift

15 reps

AMRAP 8

2 Pistol

2 DB Snatch 50/35

Add 2 reps each round

 

Wednesday Nov. 14

Strict Press

4×5 @ 75%

AMRAP 5

5 Push up

5 Toes 2 Bar

3 rounds NFT

“Durante Core”

10 Hollow Rocks

5 V-Ups

5 Tuck ups

10 sec Hollow Hold

rest 90 seconds

 

Thursday Nov. 15

10 Min Muscle Up drills

2 Rounds For Time

50 Burpee to 6″ Overhead Target

40 Box Jump Overs 24/20

30 Pull Up

20 DB Box Step Over 50/35

 

Friday Nov. 16

A. 5 Min to establish a 2 rep max Clean

B. EMOM 5

2 Cleans at 80% of A

AMRAP 12

20 Thruster 75/55

40 Double Under

 

Saturday Nov. 17

For Time:

3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

1 Round of Rowing Kelly (400m Row, 30 Box Jumps (24″/20″), 30 Wall Ball (20#/14#)

3 Rounds of Cindy

1 Round of Rowing Kelly

 

Sunday Nov. 18

4×8 BB Hip Thrusters

4×8 Bulgarian Split Squats

**Ramp up to a hard 8 and use that for all 4 sets

EMOM 8

2 Rounds:

14/11 Cal Bike

15 Double DB Snatches (25/15)

10 Plate Situps (25#/15#)

1L D-Ball Carry  (100#/80#) + 1L Sled Push (50#/25#)

 

 

July 30-August 5, 2018

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

July 9-July 15, 2018

Monday July 9

Push Jerk

3×3@70%

Split Jerk

3×1@ 85%

AMRAP 11

8 Push Up

10 Front Squat 95/65

12 Box Jump Over 24/20

 

Tuesday July 10

CHIPPER (for time/reps) – 15min time cap

Partners

*conga line*

125 DU/ 250SS

10ft OH DB lunge – L 50/35

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

400m run

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

25 T2B

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

 

Wednesday July 11

EMOM 10

1-6: Snatch Grip Deadlift + Snatch Pull

7-10: Power Snatch + Snatch Balance + Hang Snatch

3 Min to Find a Max Snatch

For Time: 2k Row

 

Thursday July 12

For Time:

21 Wall Ball 20/14

21 Burpee Pull Up

200 M Run

15 Wall Ball

15 Burpee Pull Up

400 M Run

9 Wall Ball

9 Burpee Pull Up

600 M Run

 

Friday July 13

Back Squat

3×8 @ 6-7 RPE

D.T.

5 RFT

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

 

Saturday July 14

AMRAP 16

10 DB Box Step Over 35/20 per Hand

10 Walking Lunge 35/20 Per Hand

10 Tuck Ups

10 Burpees

 

Sunday July 15

2 Rounds

1000 M Row

1000 M Run

20 HSPU

May 21 – May 27, 2018

Monday May 21- Closed

Tuesday May 22

Deadlift

2 @ 90%

3×3 @ 75%

Pull Up

3×3

18.2

1,2,3…10

DB Squat 50/35

DB Facing Burpee

 

Wednesday May 23

AMRAP 25

100 M Farmer Carry 50/35

400 M Run

500/400 M Row

40 Double Unders

 

Thursday May 24

Overhead Squat

5×5 @ 60%

Pull Up

5×5

3RNFT

1L Reverse Bear Crawl with KB Drag 35/18

10 Windshield Wipers holding Plate 45/25

 

Friday May 25

For Time:

30 Power Clean 95/65

15 Box Jump 24/20

20 Power Clean 115/95

15 Box Jump

10 Power Clean 135/115

15 Box Jump

 

Saturday May 26

PARK WOD(more details will be on the white board)

3 Rounds For TIme

4 Tire Flips

Run up the Hill

20 Air Squats

Run down the Hill

20 Burpee

 

Sunday May 27

AMRAP 15

8 HSPU

8 Toes 2 Bar

12 Front Squat 75/55

12 Push Press 75/55