WODs 210411 - 210417

 WODs 4/11-4/17

Monday
Strength:
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 86%
WOD:
15 minute AMRAP
10 Alternating DB Snatches (50/35)
15 Chest To Bar Pull-ups
Air Bike, 20 Calories

Tuesday
For Time:
21-15-9 rep rounds
Kettlebell Swings (55/35)
Toes To Bar
-Rest 3 minutes-
9-15-21
Kettlebell Swings (55/35)
Toes To Bar

Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 86%
Rest 1 minute
WOD:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Hang Power Cleans (75/55)

Thursday
'Nancy'
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday
Every 5 minutes for 25 minutes
Air Bike 15/10 Calories
10 Thrusters 95/65
50 Double-unders
10 Pull-ups

Saturday

2 Person Teams

20 minute AMRAP

Row 50 Calories (25 each)

50 Dead-lifts (205/145)

50 Box Jumps (24/20)

50 Wall Balls (20/14)

WODS 210404 - 210410

 4/4 - 4/10

Monday

Strength

Snatch Wave Complex

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%

Rest 1 minute

3 minute EMOM

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

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%

WOD:

For Time:

15-12-9

Overhead Squats (115/75)

30-20-10

Chest To Bar Pull-ups

Tuesday

10 Rounds For Time

8 Dumbbell Thrusters Rx(50/35) Scaled (35/25) 

8 Toes To Bar

Wednesday 

Strength:

Clean & Jerk Wave Complex

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%

Rest 1 minute

WOD:

For Time:

50 Clean & Jerks @ 60%

At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)

Thursday

20 minute AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Run 200 Meters

Friday

For Time:

Row, 40/32 Calories

30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)

Row, 30/24 Calories

20 DB Box Step Overs

Row, 20/16 Calories

10 DB Box Step Overs

Row 10/8 Calories

5 DB Box Step Overs

Saturday:

For Time:

35-30-25-20-15-10

Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165

10-10-10-10-10-10

Burpee Box Jump Over (24/20)

WODs 210328 - 210403

WODs 3/28-4/3

Monday
20 minute AMRAP
8 Sumo Deadlift High-pulls
10 Front Rack Lunges
12 Back Squats
(Men 115lbs/Women 75lbs)

Tuesday
Strength:
5 x Max Rep Strict Pull-ups
Rest 2 minutes between efforts
WOD:
For Time:
20-16-12-8-4
Alternating Arm Kettlebell Clean & Jerk (55/35)
12 Toes To Bar

Wednesday
‘McGhee’
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Thursday
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
-OR-
US Navy PRT Test
Max Push-ups in 2 minutes
Rest 5 minutes
Forearm Front Plank-Max Time
Rest 10 minutes
Row 2000 meters

Friday
5 Rounds For Time
10 Strict Ring Dips
15 Dead-lifts (205/135)
45 Double-unders

Saturday
Partner WOD
(You go, I go)
4 Rounds (each)
Row 15/12 Calories
10 Shoulder to Overhead (115/80)
5 Burpee Box Jump Over (30/24)

WODs 2103321 - 210327

WODs 3/21-3/27

Monday
20 minute AMRAP
30 Double-unders
20 Sit-ups
10 Devils Presses Rx(50/35) Masters(35/25)

Tuesday:
Strength:
Back Squat
3 x 8 reps @ 70%
Front Squat
3 x 5 reps @ 70%
WOD:
4 Rounds For Time:
6 Hang Power Cleans (135/95)
6 Shoulder To Overhead (135/95)
12 Lateral Burpees Over The Bar

Wednesday:
For Time:
Row 500 meters
Then,
21-15-9
Kettlebell Swings (55/35)
Box Jumps
Pull-ups
Then,
Row 500 Meters

Thursday:
Strength:
Dead-lift
10 Reps @ 50%
7 Reps @ 70%
5 Reps @ 85%
WOD:
3 Rounds For Time:
Air Bike,10/7 Calories
7 Strict Pull-ups
5 Squat Snatches Rx(135/95) Masters (115/75)
12 Toes To Bar

Friday

CrossFit Open 20.3

Saturday
‘Diane’
21-15-9 Rep Rounds For Time
Dead-lift (225/155)
Handstand Push-up
 

WODs 210314 - 210320

WODs 3/14-3/20

Monday
Strength:
Dead-lift
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD:
4 - 3 minute AMRAPs
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
 9 Kettlebell Crush Push-ups
Rest 1 minute between AMRAPs
Men: 55lbs/Women: 35lbs

Tuesday
Strength:
Front Squat
5 x 3 reps @ 85%
WOD:
12 minute AMRAP/Rep
3-6-9-12-15-18-21
Thrusters (95/65)
Chest To Bar Pull-ups
*Perform 20 Double-unders between each round

Wednesday
Strength:
Bench Press
5 x 5 reps @ 85% of 1 RM (2/24)
WOD:
9 minute ascending AMRAP/REP
3-6-9-12-15-18-21
Power Clean (135/95)
Ring Dips

Thursday
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
10 minute AMRAP:
12 Alternating Arm DB Snatches (50/35)
8 Burpee Box Jump Over (24/20)

Friday

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Alternate WOD for those who did Thursday's WOD

For Time

21-15-9 rep rounds

Row, Calories

Toes To Bar

Hang Squat Cleans (95/65)

Saturday
‘Lorenzo’
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

WODs 210307-210313

 WODs 3/7-3/13

Monday
3 Rounds For Time
Air Bike 1,000 Meters
12 Clean & Jerks (135/95)
9 Pull-ups
-Rest 5 Minutes-
4 Rounds For Time
18 Kettlebell Swings(55/35)
15 Sit-ups
12 Ring Dips

Tuesday:
Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @ 85%
WOD:
15-12-9 Rep Rounds For Time
Burpee Box Jumps
Chest To Bar Pull-ups

Wednesday
20-16-12-8-4 Rep Rounds For Time:
Row, calories
Wall Balls (20/14)
Alternating Arm DB Snatches (50/35)

Thursday
Strength
20 minutes
As Heavy As Possible Of The Following Complex
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
WOD:
For Time
21 Power Cleans (135/95)
7 Ring Muscle-ups
42 Double-unders
15 Power Cleans
5 Ring Muscle-ups
30 Double-unders
9 Power Cleans
3 Ring Muscle-ups
18 Double-unders

Friday
CrossFit Open WOD 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

Saturday
For Time:
Row 750 Meters
21 Overhead Squats (95/65)
21 Lateral Burpees Over The Barbell
Row 500 Meters
15 Overhead Squats
15 Lateral Burpees Over The Barbell
Row 250 Meters
9 Overhead Squats
9 Lateral Burpees Over The Barbell

WODs 210228-210306

WODs  2/28-3/6

Monday
Strength:
Back Squat
5 x 5 reps @ 85%
Front Squat
5 x 3 reps @ 90%
WOD:
12 minute AMRAP
Row 250 Meters
10 Hang Power Cleans(95/65)
10 Ring Dips

Tuesday
Strength
Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push jerk
5-5-5-5-5 reps
WOD:
‘Annie’
For Time:
50-40-30-20-10 rep rounds
Double-unders
Sit-ups

Wednesday:
Strength:
Power Clean
4 x 3 reps
Front Squat
4 x 2 reps
Squat Clean
4 x 1 reps
WOD:
CrossFit Open WOD 12.1
7 minute AMREP
Burpees To A Target 6” Above max Reach

Thursday
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double-unders
6 Ring Muscle-ups

Friday:
8 Rounds For Time:
Row 250 Meters
10 Hang Power Snatches Rx(115/75) Masters (95/65) scaled (75/55)
15 Push-ups

Saturday
2 Person Teams
30 minute AMRAP
15 Box Jumps (20/24)
12 Push Presses (115/75)
9 Toes To Bar
One person working per round

WODs 210221-210227

 WODs 2/21-2/27


Monday
Strength:
Front Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
12 minute AMRAP/REP
3-6-9-12-15-18-21....
Kettlebell Swings
Wall Balls (20/14)
Continue adding 3 reps to each exercise per round until time expires.

Tuesday:
5 Rounds For Time
10 Power Snatches (95/65)
15 Toes To Bar
30 Double-unders

Wednesday:
Strength:
Bench Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
For Time:
Row 2,000 meters

Thursday
3 Rounds For Time
20 Alternating KB Clean & Jerk (55/35)
20 Kettlebell Box Step-ups (55/35) (24"/20")
20 Goblet Squats (55/35)

Friday:
Strength:
3 x Max Rep Strict Pull-ups
WOD:
3 Rounds For Time:
25 Push-ups
15 Hang Power Cleans (95/65)
25 Medicine Ball Sit-ups (20/14)

Saturday

‘Danny’

20 minute AMRAP:

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-ups

WODs 210214-210220

 WODs 2/14-2/20 2021

Monday
Strength:
Back Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
5 Rounds For Time:
3 Box Jumps (30/24)
7 Burpees
9 Power Snatches (115/75)

Tuesday
Push Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
4 Rounds For Time:
20 Ring Dips
40 Double-unders
30 Abmat Sit-ups

Wednesday
Strength:
Dead-lift
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
10 minute EMOM
5 Power Cleans
Go as heavy as possible

Thursday:
WOD 1:
Fran
21-15-9 rep rounds for time
Thrusters (95/65)
Pull-ups
WOD 2:
8 Rounds (32 intervals)
Tabata Front Planks
Tabata Side Planks
Tabata Hollow Hold
Tabata Side Plank
Friday
Strength:
Every 30 seconds for 5 minutes
1 Clean & Jerk
Go as heavy as possible with good form
WOD:
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Saturday:
'Barbara Ann'
5 Rounds, Each For Time:
20 Handstand Push-ups
30 Dead-lifts (135/95)
40 Sit-ups
50 Double-unders
Rest 3 minutes between each round

WODs 210207-210213

 WODs 2/7-2/13 2021

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
5 reps @ 85 % of 1RM
WOD:
Every minute on the minute for 10 minutes
5 Box Jumps + 5 Burpees

Tuesday:
Strength:
Work up to a heavy Clean & Jerk
WOD:
For Time:
Row 1,000 Meters
100 Double-unders
Row 1,000 Meters

Wednesday:
Strength:
20 minutes to work up to a 5RM Dead-lift
WOD:
Death By Handstand Push-up
minute 1: 1 Handstand Push-up
minute 2: 2 Handstand Push-ups
minute 3: 3 Handstand Push-ups
minute 4: 4 Handstand Push-ups
Continue until you can no longer keep up with the clock

Thursday:
4 Rounds For Time
Air Bike 25 Calories
20 Hand Release Push-ups
15 Knees To Elbows

Friday:
3 Rounds For Time
15 Back Squat (185/125)
45 Double-unders

Saturday:
4 Rounds For Time:
25 Wall Balls (20/14)
20 Pull-ups
15 Kettlebell Swings (55/35)
10 Handstand Push-ups