WODs 220116 - 220122

 1/16-1/22

Monday

42-30-18

Double-unders 

21-15-9

Push Press (105/75)

21-15-9

Toes To Bar

Tuesday:

Strength

10 minute EMOM

1 Power Clean + 1 Hang Power Clean + 2 Front Squats(pick weight. make it challenging)

WOD

10 minute AMRAP

5 Chest To Bar Pull-ups 

10 Deficit Push-ups (45lb/25lb bumpers)

15 Goblet Squats (55/35)

Wednesday

4 rounds, 1 min per station, for max reps of:

Row, Calories

DB Hang Squat Clean Thruster (35’s/25’s)

Ring Dip

Sit-ups

Rest

Thursday

Overhead Squat

5 x 3 reps @ 75-85%

WOD

10 minute AMRAP

CrossFit Games Open 11.1

30 Double-unders

15 Power Snatches (75/55) masters (64/45)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

CrossFit Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

WODs 220109 - 220115

 1/9 - 1/15

Monday 

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Tuesday

Find a 1 Rep Max of each of the following lifts

Close Grip Bench Press 

Squat Clean

Overhead Squat

Wednesday 

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

Wall Ball (20/14) (10/9 ft)

Sumo Deadlift High-pull (75/55)

Box Jump (20/20)

Push Press (75/55)

Row, Calories

Rest 1 min

Thursday

Strength

Deadlift 

5 x 5 reps

WOD

For Time 

AirBike

5 minutes For Max Calories

Friday

For Time

45-30-15

Kettlebell Swings (55/35)

20-15-10

Pull-ups

60-45-30

Double-unders 

Saturday

‘The Lyon’

5 rounds each for time

7 Squat Cleans (165/115)

7 Shoulder To Overhead (165/115)

7 Burpee Chest To Bar Pull-ups

Rest 2 minutes between rounds

WODs 220102 - 220108

 1/2-1/8

Monday

9 Rounds For Time:
12 DB Power Snatch (50/35)
8 DB lunges (50/35)
4 Bar Muscle-ups (6 Chest To Bar Pull-ups)

Tuesday

Partner DT

5 Rounds For Time

P1: 12 Dead-lifts

        9 Hang Power Cleans

        6 Push Jerks

P2: Row for Max Calories

Each person does 5 Rounds

Men 155lbs/Women 105lbs

Wednesday

5 Rounds For Time

15 Kettlebell Swings (55/35)

15 Burpees

30 Double-unders 

Thursday:

7 minute AMRAP/Rep

3-6-9-12-15-18-21….

Hang Squat Clean (95/65)

Toes To Bar

Rest 7 minutes

7 minute AMRAP/Rep

3-6-9-12-15-18-21…

Hang Squat Snatch

Pull-ups

Friday

2 rounds for time of:

30 Row Calories

30 Burpees

Saturday

3 Rounds For Time:

8 Sumo Deadlift High-pulls (95/65)

10 Front Rack Lunges (95/65)

12 Back Squats (95/65)

WODs 211226 - 220101

 12/26 - 1/1

Monday

5 rounds, each round for time, of:

20 Wall Balls (20/14)

15 Pull-ups

10 Burpees

Rest 2 mins between each round.

Tuesday

For Time:

30 Power Cleans (115/75)
30/21 Calorie Row
25 Push Presses (115/75)
25/18 Calorie Row
20 Squat Clean Thruster(115/75)
20/15 Calorie Row

Wednesday

3 rounds for time of:

50 Air Squats

10 Chest-to-bar Pull-ups

10 Ring Dips

10 Power Snatches (115/75)

Thursday

21-15-9 Rep Rounds For Time

Sumo Dead-lift High-Pull (95/65)

Box Jumps (25/20)

Thrusters (95/65)

Friday

5 Rounds For Time

12 Kettlebell Goblet Reverse Lunges

12 Pull-ups

12 Alternating Kettlebell Clean & Press

12 Push-ups

12 Russian Kettlebell Swings 

Men 55lbs Women 35lbs

Saturday

For Time

Row 500 Meters

Then,

3 Rounds

25 DB Renegade Rows (pick weight)

25 Medicine Ball Sit-ups (20/14)

Then,

Row 500 Meters

WODs 211219 - 211225

 12/19 - 12/25

Monday

3 Rounds for time:
Air Bike 21 Calories
15 Chest-to-bar Pull-ups
9 Front Squats @ 70% of 1 RM

Tuesday

The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Wednesday

Karen & Annie

50-40-30-20-10 rep rounds for time

Double-unders

Sit-ups

Wall Balls (20lbs/14lbs)

Thursday

For Time:

Row 500 Meters

15 Power Snatches (115/75)

Row 500 Meters

12 Power Snatches

Row 500 Meters

9 Power Snatches

Friday

12 Days of Christmas (done like the song)

Day 1: 100 Meter Run

Day 2: Chest To Bar Pull-ups

Day 3: Squat Jumps

Day 4: Ring Dips

Day 5: Burpee Broad Jumps 

Day 6: Wall Balls (20/14)

Day 7: Handstand Push-ups

Day 8: Box Jumps (men 24 inches/ women 20 inches)

Day 9: Knees to Elbows

Day 10: Push-ups

Day 11: Walking Lunge Steps on each leg

Day 12: Inchworms

Saturday

Closed Christmas Day

WODs 211212 - 211218

 12/12 - 12/18

Monday

20 minute AMRAP

6 Thrusters (95/65)

12 Toes To Bar

24 Double-unders 

Tuesday

3 Rounds For Time

Row 500 Meters

20 Alternating Arm Kettlebell Snatch (55/35)

10 Burpee Box Jumps (24/20)

Wednesday

8 Rounds, each for time of:
24 Air Squats
12 Pull-ups
Air Bike 12/10 Calories
Rest 2 minutes between rounds

Thursday

3 Rounds For Time

15 Close Grip Bench Presses (155/105)

12 DB Box Step Over (35’s/25’s)

18 Sit-ups

Friday

4 Rounds For Time

10 Hang Power Cleans (135/95)

20 Wall Balls (20/14)

40 Double-unders 

Saturday

25 minute AMRAP

7 Ring Muscle-ups

14 Kettlebell Swings (70/55)

21 Sit-ups

WODs 211205 - 211211

12/5 - 12/11

Monday

Strength

Every 90 Seconds For 12 minutes (8 sets)

3 Front Squats, increase weight on each set

WOD

7 minute AMRAP

5 Devil Press (pick load)

15 Double-unders

Tuesday

‘Tabata Something Else’

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

Wednesday

Strength

Dead-lift

5 x 3 reps @ 85%

WOD

12 Minute EMOM alternating between:

12/10 Row Calories

6 Burpee Box Jump Overs (24/20)

Thursday

20 minute AMRAP

10 Pull-ups

10 Handstand Push-ups

10 Back Squats, 135/95 lbs

Friday

3 Rounds For Time

30 Double-unders 

15 DB Hang Power Cleans (pick weight)

15 Toes To Bar

Saturday

For Time

21 Dead-lifts (225/155)

9 Ring Muscle-ups

Run 400 Meters

15 Dead-lifts

6 Ring Muscle-ups

Run 200 Meters

9 Dead-lifts

3 Ring Muscle-ups

Run 100 Meters

WODs 211128 - 211204

11/28-12/4

Monday

Every 90 Seconds For 12 minutes (8 sets)

1 Squat Clean + 1 Hang Squat Clean + 2 Jerks@ 70%

WOD

21-15-9 Rep Rounds For Time

Air Bike, calories

Box Jumps (24/20)

Pull-ups

Tuesday

21-15-9 Rep Rounds For Time

Dead-lift (225/155)

Ring Dips

Wednesday 

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Thursday

For Time:

50-40-30-20-10

Double-unders

25-20-15-10-5

Medicine Ball Clean-Wall Balls (20/14)

Friday

3 Rounds For Time

Row 500 Meters

15 DB Hang Power Cleans (pick weight)

15 Ring Dips

Saturday

‘Holbrook’

Ten rounds, each for time of:
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute

 

WODs 211121-211127

 11/21 - 11/27

Monday

5 Rounds For Time

Row 15/12 Calories

9 Hang Power Cleans (135/95)

8 Lateral Burpees Over Barbell

7 Ring Muscle-ups

Tuesday

Every 90 Seconds For 12 minutes (8 sets)

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%

WOD

7 minute ascending AMRAP/REP

3-6-9-12-15-18-21-24-27-30

Kettlebell Swing (55/35)

Push-ups

Wednesday

Back Squat

5 x 3 reps @ 85%

WOD

3 Rounds For Time

50 Double-unders

25 Toes To Bar

50 Foot Overhead Walking Lunge (55lb plate/35lb plate)

Thursday(Thanksgiving Day)

Only 1 class time at 8:30a

3 Rounds For Time

Air Bike 25/20 Calories

12 Dead-Lifts (225/155)

12 Box Jumps (24/20)

6 Bar Muscle-up (scale: 9 Chest To Bar Pull-ups)

Friday

18 minute AMRAP

Row 300 Meters

9 Man Makers (pick load. make it challenging)

Saturday

5 Rounds For Time

7 Strict Handstand Push-ups

8 Power Cleans (155/105)

15 Wall Balls (20/14)

Run 200 Meters

WODs 211114 - 211120

 11/14 - 11/20

Week 6

Monday

Snatch

1 Rep Max

Clean & Jerk

1 Rep Max

Tuesday

Front Squat

7 reps @70%

5 reps @ 80%

3 reps @ 90%

WOD

8 Rounds:

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Wednesday

2 Rounds For Time

Row 600 Meters

50 Sit-ups

40 Wall Balls (20/14)

30 Kettlebell Swings (55/35)

20 Burpees

10 Bar Muscle-ups

Thursday

20 minute EMOM

Minute1: Air Bike, 12/10 Calories

Minute 2: 6 Strict Handstand Push-ups

Minute 3: 12 Toes To Bar

Minute 4: Rest

Friday

20 minute AMRAP

7 Front Squats (115/75)

7 Strict Pull-ups

7 Hang Power Cleans (115/75)

35 Double-unders

Saturday

WOD

4 Rounds For Time

Run 200 Meters

10 Box Jumps

15 Burpees

20 Single Arm DB Overhead Walking Lunges(switch arms after 10 steps)(pick load)