Wednesday 200101

New Year's Day
12:30 and 5p classes only.
Strength:
Dead-lift
3 x 5 reps
Increase weight on each set.
WOD:
4 Rounds For Time:
Row 500 Meters
10 Handstand Push-ups
15 Dead-lifts (225/155)
20 Wall Balls (20/14)

Tuesday 191231

New Year's Eve
No 7p Class tonight
Strength:
Push Jerk
8 x 3 reps
WOD:
7 Rounds For Time
7 Devil's Presses (pick load, make it challenging)
7 Knees To Elbows

Monday 191230

Strength:
Power Clean (touch and go)
5 x 3 reps
Front Squats
3 x 5 reps
Increase weight on each set
WOD:
9 Minute AMRAP
Row, 10 Calories
5 Lateral Burpees Over The Rower

Sunday 191229

Closed for today. I’ll see everyone on Monday.

Saturday 191228

Daniel
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Friday 191227

For Time:
50 Kettlebell Swings (55/35)
Then,
5 Rounds:
Air Bike 1,000 Meters
50 Double-unders
Row 500 Meters
50 Double-unders
Then,
50 Kettlebell Swings

Thursday 191226

12:30, 5p,6p & 7p classes only
Strength:
Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
9 minute AMRAP
12 Dumbbell Step-ups, pick load make it challenging (24"/20")
12 Ring Push-ups

Wednesday 191225

Christmas Day.
Closed

Tuesday 191224

Christmas Eve
6a and 12:30p classes only
For Time:
15-12-9-6-3
Squat Cleans (95/65)
50-40-30-20-10
Double-unders

Monday 191223

4 Rounds For Time:
10 Strict Ring Dips
15 Strict Toes To Bar (no kip or swing)
Dumbbell Walking Lunges, 20 Steps (pick weight. Make it challenging)

Sunday 191222

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 101221

12 Days of Christmas (done like the song)
Day 1: 1-200 Meter Run
Day 2: 2-Bar Muscle-ups
Day 3: 3-Squat Jumps
Day 4: 4-Ring Dips
Day 5: 5-Burpee Broad Jumps
Day 6: 6-Alternating Kettlebell Snatches (55/35)
Day 7: 7-Handstand Push-ups
Day 8: 8-Box Jumps (men 24 inches/ women 20 inches)
Day 9: 9-Knees to Elbows
Day 10: 10-Hand Release Push-ups
Day 11: 11-Kettlebell Swings (55/35)
Day 12: 12-Walking Lunge Steps on each leg

Friday 191220

For Time:
Air Bike 1000 Meters
21 Overhead Squats (95/65lbs)
21 Pull-ups
Air Bike 1000 Meters
15 Overhead Squats (115/85)
15 Chest To Bar Pull-ups
Air Bike 1000 Meters
9 Overhead Squats (135/95)
9 Bar Muscle-ups

Thursday 191219

"The Chief"
Five, 3 minute rounds for max reps of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute between each 3 minute round.

Wednesday 191218

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings (55/35)
40 Double-unders

Tuesday 191217

Back Squat
5-5-5-5-5
Front Squat
3-3-3-3-3
Overhead Squat
1-1-1-1-1

Monday 191216

For Time:
50 Double-unders
21 Hang Power Snatches (95/65)
35 Double-unders
15 Hang Power Snatches
20 Double-unders
9 Hang Power Snatches

Sunday 191215

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191214

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

Friday 191213

For Time:
Air Bike, 30 Calories
20 Alternating Kettlebell Snatches (55/35)
30 Close Grip Bench Presses (135/95)
20 Alternating Kettlebell Snatches
Air Bike, 30 Calories

Thursday 191212

For Time:
21-15-9
Back Squats (185/115)
6-4-2
Rope Climbs

Wednesday 191211

3 Rounds For Time:
Row 500 Meters
75 Double-unders
25 Hang Power Cleans (95/65)

Tuesday 191210

Strength:
Thrusters
3 x 3 reps
Increase weight on each set
WOD:
20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/85)
15 Toes To Bar

Monday 191209

4 Rounds For Time:
21 Kettlebell Swings (55/35)
15 Shoulders To Overhead (115/85)
9 Box Jumps (30/24)

Sunday 191208

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191207

"Joe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Bar Facing Burpees,
10 Pull-ups,
57 Double-unders,

Friday 191206

Complete as many rounds as possible in 20 minutes of:
Row 500 meters
20 Box Jumps (24/20)
20 Sumo Dead-lift High Pull (75/55)
20 Broad Jumps (minimum distance of 4 ft)
20 Push Presses (75/55lbs)
20 Toes To Bar
20 Kettlebell Swings (55/35)

Thursday 191205

Strength:
Bench Press
5-3-2-1-1-1-1
WOD:
4 minutes Air Bike for Max Calories
rest 4 minutes
4 minutes Air Bike for Max Calories

Wednesday 191204

Strength:
20 minutes:
Power Snatch (touch & go)
3 x 3 reps
build up to a heavy set of 3
WOD:
For Time (15 minute time cap):
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Tuesday 191203

Strength:
Dead-lift
5-5-5-5-5
WOD:
8 Rounds (32 intervals alternating between):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Monday 191202

20 minute AMRAP:
40 ft Overhead Walking Lunge(45lb bumper/25 lb bumper)
8 Push-ups
40 ft Overhead Walking Lunge
8 Burpees

Sunday 191201

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191130

Partner WOD
Three Rounds For Time:
Run 400 Meters With Partner
30 Squat Clean (men 135lbs/women 95lbs)
30 Ring Dips
Divide squat cleans and ring dips as needed between partners

Friday 191829

For Time:
Run 800 meters
50 KB Swings(men 55lbs/women 35lbs)
50 Jumping Pull-ups
Run 600 meters
35 KB Swings
35 Jumping Pull-ups
Run 400 meters
20 KB Swings
20 Jumping Pull-ups

Thursday 191128

Thanksgiving Day 8:30a class only

Wednesday 191127

Strength:
15 minutes to establish your 1 RM Dead-lift
WOD:
'Tabata Diane"
Alternating between the two exercises complete as many reps as possible per 20 second interval for 16 intervals
Dead-lift @ 50% of 1 RM
Handstand Push-ups

Tuesday 191126

Candy
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

Monday 191125

Strength:
15 minutes to establish your 1 RM Shoulder Press
WOD:
Alternating between the two exercises. Complete as many reps as possible per 20 second interval for 16 intervals
Tabata Shoulder Press @ 50% of 1 RM
Tabata Lateral Jumps Over Barbell

Sunday 191124

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191123

30-20-10 rep rounds for time
Row, Calories
Medicine Ball Sit-ups (20/14)
Kettlebell Sumo Dead-lift High Pulls (70/55)
Burpees
Medicine Ball Clean Wall Balls (20/14)

Friday 191122

Back Squat
5-5-5
Front Squat
5-5-5
Overhead Squat
5-5-5

Thursday 191121

Strength:
15 minutes to establish your 1RM Hang Power Snatch
WOD:
Death by Hang Power Snatch (95/65) or 50%.
On the first minute complete 1 hang power snatch.
On the second minute complete 2 hang power snatches.
On the third minute complete 3 hang power snatches.
Etc.

Wednesday 191120

For Reps
2:00 minutes:
Run 200 Meters
Max Rep Thrusters (135/85)
2:00 minutes:
Run 200 Meters
Max Rep Dead Hang Pull-ups
2:00 minutes:
Run 200 m\Meters
Max Rep Burpee Box Jumps (24"/20")
2:00 minutes:
Run 200 Meters
Max Rep Overhead Squat s(135/85)
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Tuesday 191119

Strength:
10 minutes to establish your 1 RM Hang Power Clean
WOD:
For Time:
Three Rounds For Time:
Air Bike 20 Calories
30 Push-ups
15 Hang power cleans @ 75% of 1RM

Monday 191118

Strength:
15 minutes to establish your 1RM Close Grip Bench Press
WOD:
3 rounds of
1:00 minute Max Reps (MR) Close Grip Bench Press @ 65% of 1RM
Rest 1:00 minute
1:00 minute Max Rep Toes To Bar
Rest 1:00 minute
1:00 minute  Max Rep Double-unders
Rest 1:00 minute

Sunday 191117

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191116

Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 191115

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.

Thursday 191114

Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Wednesday 191113

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (45/35)
20 Back squats (45/35)
400-meter run

Tuesday 191112

TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps  (36"/30")
12 Kettlebell swings, (70lbs/55lbs)

Monday 191111

Omar
For time:
10-20-30
Thrusters (95/65)
15-25-35
Bar Facing Burpees

Sunday 191110

CrossFit Open 20.2

Saturday 191109

For Time:
Row 500 meters
Run 400 meters
10 Rounds of:
10 Pull-ups
15 Burpees
Run 400 meters
Row 500 meters

Friday 191109

CrossFit Open WOD 20.5

Thursday 191107

Strength:
Close Grip Bench Press
5 x 5, all sets @ 75% of 1 RM
WOD:
21-15-9 rep rounds for time of:
Kettlebell Swings (men 70lbs/women 55lbs)
Toes To Bar

Wednesday 191106

Strength:
Every minute on the minute for 10 minutes:
5 Strict Weighted Pull-ups (men 50lbs/women 25lbs)
WOD:
In 12 minutes complete as many rounds a possible of:
7 Front Squats (men 95lbs/women 65lbs)
7 Push Press (men 95lbs/women 65lbs)

Tuesday 191105

Strength:
Dead-Lift:
3 x 5, all sets @ 75% of 1 RM
WOD:
4 minute max calorie row (rower dampener set on 10)
Rest 4 minutes
4 minute max calorie row

Monday 191104

Strength:
Clean and Jerk
5 x 5, all reps @ 73% of 1 RM
WOD:
In 12 minutes complete as many rounds as possible of:
7 Hang Squat Cleans (men 95lbs/women 65lbs)
7 Ring Dips

Sunday 191103

CrossFit Open 20.4

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 101102

For Time:
Row 20 Calories
20 Alternating Kettlebell Clusters (55/35)
20 Pull-ups
Row 14 Calories
14 Alternating Kettlebell Clusters
14 Pull-ups
Row 10 Calories
10 Alternating Kettlebell Clusters
10 Pull-ups

Friday 191101

CrossFit Open WOD 20.4

Thursday 191031

Strength:
Front Squat
4 x 5 reps
Shoulder Press
4 x 5 reps
WOD:
For Time:
Row 2,000 Meters

Wednesday 191030

5 Rounds For Max Reps:
30 second Max Calorie Row
30 second rest
30 second Max Burpees
30 second rest
30 second Air Bike Max Calories
30 second rest
30 second Max Toes To Rings
30 second rest

Tuesday 191029

Strength:
Close Grip Bench Press
5 x 3 reps @ 80% of 1 RM
WOD:
12 Minute AMRAP
8 Commando Pull-ups
12 Alternating Kettlebell Snatches (55/35)

Monday 191028

3 Rounds for time of:
Row 500 Meters
15 Dead-lifts (205/145)
12 Dumbbell Thrusters (pick load)
9 Knees To Elbows

Sunday 191027

CrossFit Games Open 20.3
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191026

3 Rounds For Time
Run 400 Meters
30 Kettlebell Swings (55/35)
10 Ring Muscle-ups

Friday 191025

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
Women: 155 lb. Men 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
Women 205 lb. Men 315 lb.
Time cap: 9 minutes

Thursday 191024

21-15-9 Rep rounds for time
Hang Power Clean
Overhead Squat
Men: 115lbs Women: 75lbs

Wednesday 191023

For Time
63-42-21
Double-unders
21-15-9
Dead-Lifts (185/105)
21-15-9
Dumbbell Push Press (pick load)

Tuesday 191022

3 Rounds:
Max Rep Strict Pull-ups
Max Rep Close Grip Bench Press (135/95)
60 seconds: Max Rep Air Squats
Rest 3 minutes

Monday 191021

3 Rounds For Time
Row 500 Meters
15 Burpee Box Jump Overs (24/20)
15 Handstand Push-ups (scale: Z-Press)

Sunday 191020

CrossFit Games Open 20.2
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191019

‘Tyler’
Five rounds for time of:
7 Ring Muscle-ups
21 Sumo Deadlift High Pulls (95/65)

Friday 191018

CrossFit Open WOD 20.2
 20 Minute AMRAP:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bar
24 Double-unders

Thursday 191017

15-12-9-6-3 Rep Rounds For Time
Hang Power Cleans (115/75)
Handstand Push-ups

Wednesday 191016

Strength:
Shoulder Press
5 x 3 reps
WOD:
‘Annie’
50-40-30-20-10
Double-unders
Sit-ups

Tuesday 191015

On a 25-minute clock:
5 minute AMRAP:
10 strict pull-ups
20 push-ups
30 squats
5 minute AMRAP:
8 strict pull-ups
16 push-ups
24 squats
5 minute AMRAP:
6 strict pull-ups
12 push-ups
18 squats
5 minute AMRAP:
4 strict pull-ups
8 push-ups
12 squats
5 minute AMRAP:
2 strict pull-ups
4 push-ups
6 squats

Monday 191014

‘Christine,
Three Rounds For Time
Row 500 Meters
12 Bodyweight Dead-lifts
21 Box Jumps (24/20)

Sunday 191013

CrossFit Games Open WOD 20.1

Olympic lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191012

50-40-30-20-10 rep rounds for time
Air Bike, Calories
Russian Kettlebell Swings (55/35)
Double-unders

Friday 191011

CrossFit Games Open WOD 20.1

Thursday 191010

20 minute AMRAP
10 Dead-lift (185/105)
10 Strict Ring Dips
10 Strict Pull-ups

Wednesday 191009

Strength:
Front Squat
3 x 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
21-15-9 Rep Rounds For Time
Front Squat (95/65)
Toes To Bar

Tuesday 191008

60-45-30
Double-unders
20-15-10
Hang Power Snatch (75/55)
60-45-30
Double-unders
20-15-10
Shoulder To Overhead (75/55)

Monday 191007

Strength:
Close Grip Bench Press
10 reps @ 75%
8 reps @ 80%
6 reps @ 85%
4 reps @ 90%
WOD:
8 minute AMRAP
7 Pull-ups
7 Renegade Rows (2 push-ups)

Sunday 191006

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191005

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 191004

For Time
10-8-6-4-2
Power Cleans (135/95)
1-2-3-4-5
Rounds of Cindy

Thursday 191003

10 Sets of the following complex for loads
Shoulder Press + Push Press + Push Jerk
Rest 2-3 minutes between sets

Wednesday 191002

For Time
Run 200 Meters
40 Kettlebell Swings (55/35)
20 Pull-ups
Run 200 Meters
30 Kettlebell Swings (55/35)
15 Chest To Bar Pull-ups
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Bar Muscle-ups

Tuesday 191001

For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
2-4-6-8-10-12-14-16-18-20
Hand Release Push-ups

Monday 190930

4 Rounds For Time:
20 Toes To Bar
30 Double-unders
10 Power Snatches (115/75)

Sunday 190929

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Saturday 190928

Team WorkoutTeams of 4
For time:
3000 Meter Row(switch every 375 Meters)
Then,
100 Power Snatches (95/65)
100 Squat Cleans (135/95)
100 Chest To Bar Pull-ups
Row is continuous.
The reps of the other three exercises must be completed in order. Divide reps any way you want

Friday 190927

3 Rounds For Time
Air Bike 1,000 Meters
30 Russian Kettlebell Swings (55/35)
15 Ring Dips

Thursday 190926

5 Rounds For Time
Row 20 Calories
15 DB Push Presses*
10 DB Step-ups (24/20)*
*Pick weight make it challenging

Wednesday 190925

‘Nicole’
20 minute AMRAP/AMREP
Run 400 Meters
Max Rep Pull-ups

Tuesday 190924

Strength:
Dead-lift
7 x 3 reps
Increase weight on each set
Working sets and reps should start at 80% of 1 RM
Rest 3-5 minutes between sets

Monday 190923

Run 200 Meters to start each round
15-12-9
Devils Press (50/35)(35/20)
30-24-18
Wall Balls (20/14)
9-6-3
Ring Muscle-ups

Sunday 190922

Olympic lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190921

3 Person Team WOD
20 minute AMRAP
1. Row, 20 Calories (rabbit)
2. Max Rep Power Snatch (95/65)
3. Max Rep Hand Release Push-ups

Friday 190920

Three Rounds For Time
50 Double-unders
35 Wall Balls (20/14)
10 Hang Power Cleans (135/95)

Thursday 190919

The 12:30p class is cancelled for today due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p

Strength: Push Jerk
7 x 3 reps
Rest 3 minutes between sets
Working sets/reps should start around 80-85% of 1 RM

Wednesday 190918

The 12:30p class is cancelled for today and tomorrow due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p

10,000 Meters Any Way You Want (kind of)
Combination of Row, Bike, Run.
* 40 minute time cap
*You MUST:    Row at least 1,000 Meters
        Air Bike at least 2,000 Meters
        Run at least 800 Meters

Tuesday 190917

For Time:
10-8-6-4-2
Power Cleans (135/95)
5-4-3-2-1
Rounds of Cindy

Monday 190916

Strength:
Back Squat
5 x 5 reps (increase weight 5-10lbs from 8/22)
WOD:
10 minute AMRAP
20 Double-unders
5 Burpee Box Jumps (24/20)

Sunday 190915

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190914

Partner ‘Nate’
20 minute AMRAP:
Partner 1:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Partner 2:
Max Distance Row

Score is number of rounds completed and distance rowed

Friday 190913

For Time:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (225/155)
Handstand Walk, 20 feet

Thursday 190912

24 minute AMRAP
Run 200 Meters
20 Wall Balls (20/14)
20 Hand Release Push-ups

Wednesday 190911

Strength:
20 minutes to work up to a heavy Power Clean
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Cleans (50/35)
5 Bar Muscle-ups

Tuesday 190910

3 Rounds For Time
25 Thrusters (75/55)
25 Bar Facing Burpees
Air Bike 25 Calories

Monday 190909

Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Snatches (50/35)
5 Chest-to-bar Pull-ups

Sunday 190908

Olympic Lifting. Male up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190907

Loredo
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
Run 400 Meters

Friday 190906

20 minute AMRAP
Row 20/15 Calories
20 Alternating DB Snatches (50/35) (35/20)
20 Burpees

Thursday 190905

For Time:
Run 400 Meters
Then,
21-15-9 Rep Rounds
Air Bike, Calories
Dead-lift (225/155)
Pull-ups
Then,
Run 400 Meters

Wednesday 190904

Strength:
20 minutes to establish a 1RM Front Squat
WOD:
Death By Front Squat & Shoulder Press
1st Minute perform 1 Front Squat and 1 Shoulder Press (95/65)
2nd Minute perform 2 Front Squats and 2 Shoulder Presses
3rd Minute perform 3 Front Squats and 3 Shoulder Presses
4th Minute perform 4 Front Squats and 4 Shoulder Presses
5th Minute perform 5 Front Squats and 5 Shoulder Presses
Continue adding 1 Rep to each lift for as long as possible

Tuesday 190903

For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (155/105)
Box Jumps (24/20)
Dumbbell Hang Power Cleans (50/35)

Monday 190902

WOD 1:
15 Minute AMRAP
12 Burpees
9 Thrusters (95/65)
6 Bar Muscle-ups
WOD 2:
12 minutes:
45 seconds Handstand Hold
Rest 15 seconds
45 seconds Ring Support Hold
Rest 15 seconds
45 seconds Straight Arm Hang on Pull-up Bar
Rest 15 Seconds

Sunday 190901

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190831

Teams of 2
For Time:
100 Calorie Row
80 Toes to Bar
60 Burpee Box Jump Overs (24/20)
80 Toes to Bar
100 Calorie Row

Divide toes to bar and burpee box jump over reps however you like between partners
Switch every 25 calories on the Row

Friday 190830

20 minute AMRAP
Air Bike, 20/16 Calories
50 foot Overhead Walking Lunges (45lb Plate/25lb Plate)
15 Supine Ring Rows With Feet On A Box

Thursday 190829

Strength:
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
21-15-9 Rep Rounds For Time:
Power Cleans (135/95)
Box Jumps (24/20)
Push-ups

Wednesday 190828

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday 190827

20 minute AMRAP
Row, 50 Calories
40 Bar Facing Burpees
30 Sumo Dead-lift High Pulls (95/65)
20 Pull-ups

Monday 190826

Strength:
Dead-lift
5 reps @ 65%,75%,75%,85%
WOD:
Alternate each interval between the two following exercises (16 intervals)
Tabata Alternating Dumbbell Snatches (50/35) Masters (35/20)
Tabata Knees To Elbows

Sunday 190825

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190824

Team WOD
3 Person Teams
3 Rounds For Time
1. Run 400 Meters
2. 15 Squat Cleans (135/95)
3. Max Rep Handstand Push-ups

Friday 190823

20 minute AMRAP
8 Strict Pull-ups
10 Box Jumps (30/24)
12 Kettlebell Swings (70/55)

Thursday 190822

Strength:
Back Squat
5 x 5 reps
(Increase weight 5-10lbs from what was done on 8/6)
WOD:
5 rounds (20 minutes)
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Hollow Rock
Rest 15 seconds
45 seconds Side Plank

Wednesday 190821

Strength:
15 minutes to work up to a 1 RM Strict Weighted Pull-up
Rest 5 minutes. Then,
WOD 1:
Death By Strict Weighted Pull-ups @ 50% of 1 RM
WOD 2:
7 minute AMREP
Burpees to A Target 6” Above Max Reach

Tuesday 190820

For Time:
100 Double-unders
Then,
5 Rounds:
10 Dead-lifts (155/105)
10 Front Squats (155/105)
10 Handstand Push-ups
Then,
100 Double-unders

Monday 190819

Strength:
15 minutes to work up to a 1 RM Hang Squat Clean Thruster
WOD:
4 rounds for time on each round
Row 500 Meters
Rest 2 minutes
r

Saturday 190817

Partner WOD
20 minute AMRAP
Partner 1: Run 400 Meters
Partner 2: Max Rounds Of Cindy
Switch positions when P1 returns from the run. P1 will continue where P2 stopped.)

Friday 190816

Strength:
Dead-lift
3 x 10 reps @ 70% of 1 RM (from 7/31)
WOD:
Two Rounds For Time:
Air Bike, 30 Calories
100 Meter Double Kettlebell Front Rack Carry (2-55lb KBs/ 2- 35lb KBs)
Row, 30 Calories

Thursday 190815

For Time:
15-20-25-30-35-40-45-50
Double-unders
24-21-18-15-12-9-6-3
Pull-ups

Wednesday 190814

Strength:
15 minutes to work up to a 1 RM Hang Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean @ 70%
2-4-6-8-10-12-14-16-18-20
Ring Push-ups

Tuesday 190813

20 minute AMRAP
Row 25/20 Calories
35 Wall Balls (20/14)
7 Ring Muscle-ups

Monday 190812

Strength:
15 minutes to work up to a 1 RM Hang Power Snatch
WOD:
3 Rounds For Time
Run 200 Meters
10 Hang Power Snatch @ 70%
15 Toes To Bar

Sunday 190811

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190810

5 Rounds For Time On Each Round
12 Lateral Burpees Over Barbell
12 Chest To Bar Pull-ups
12 Power Cleans (115/75)
Rest 2 minutes between rounds

Friday 190809

20 minute AMRAP:
21 Wall Balls(20/14)
15 Kettlebell Swings (70/55)
9 Handstand Push-ups

Thursday 190808

Strength:
Close Grip Bench Press
1 X 10 reps @ 70%
4 X max reps @ 70%
Rest 60 seconds between sets
Strength:
Weighted Strict Pull-ups
1 X 8 reps (35/20)
4 X max reps (35/20)
Rest 60 seconds between sets
WOD:
For Time:
Air Bike 5,000 Meters

Wednesday 190807

21 Dead-lifts (225/155) (205/135)
21 Dumbbell Push Press (50/35) (35/20)
Run 200 Meters
15 Dead-lifts
15 Dumbbell Push Press
Run 200 Meters
9 Dead-lifts
9 Dumbbell Push Press

Tuesday 190806

Strength:
Back Squat
5 X 5 @ 80%
Front Squat
3 X 5 @ 80%
WOD:
7 minute AMRAP
7 Burpee Pull-ups
21 Double-unders

Monday 190805

For Time:
28-20-12
Row, Calories
14-10-6
Power Cleans (135/95)
7-5-3
Ring Muscle-ups

Sunday 190804

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190803

Partner Murph
Teams of 2:
For Time:
Run 1 mil
100 Strict Pullups
200 Pushups
300 Air Squats
Run 1 mile

Run 1 mile together.
Divide reps between partners however you want.

Friday 190802

For Time:
Air Bike 2000 Meters
100 Russian Kettlebell Swings (55/35)*
Air Bike 2000 Meters
*Every time you break perform 10 Burpees over Kettle Bell *

Thursday 190801

3 Rounds For Time:
60 Double-unders
Single Arm Kettlebell Overhead Walking Lunge, 30 Steps (switch arms after 15 steps) (55/35)
15 Chest To Bar Pull-ups

Wednesday 190731

Strength:
20 minutes to establish a 1 RM Dead-lift
WOD:
For Time
20 Sumo Dead-lift High Pulls (95/65)
15 Box Jumps (30/24)
10 Bar Muscle-ups
15 Box Jumps
20 Sumo Dead-lift High Pulls

Tuesday 190730

Strength:
Back Squat
12 reps @ 60%
9 reps @ 70%
6 reps @ 80%
3 reps @ 90%
WOD:
In 6 minutes complete the following:
Row 300/250 Meters
20 Lateral Burpees Over Barbell
Max Rep Thrusters (95/65)

Monday 190729

Strength:
15 minutes to establish a 3 RM Shoulder Press
WOD:
For Time:
8 Power Cleans (185/115) Masters (155/105)
12 Handstand Push-ups
Run 200 Meters
6 Power Cleans
9 Handstand Push-ups
Run 200 Meters
4 Power Cleans
6 Handstand Push-ups
Run 200 Meters

Sunday 190728

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190727

Three Person Teams:
20 minute AMRAP
P1. Run 200 Meters
P2. 12 Thrusters (95/65)
P3. 12 Chest To Bar Pull-ups
Advance to the next station only when the person in front of you has finished.

Friday 190726

Strength: 15 minutes to establish a 1 RM Snatch
WOD 1:
7 minute EMOM of the following complex:
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance @ 65%
WOD 2:
For time:
75 Air Squats
35 Burpees
5 Rope Climbs

Thursday 190725

WOD 1:
2 Rounds For Time:
Row 500 Meters
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
Row 500 Meters
100 Double-unders
WOD 2:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tababta Hollow Hold
Tabata Side Plank

Wednesday 190724

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD 1:
7 minute EMOM of the following complex:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk @ 65%
WOD 2:
For Time:
6-4-2 reps
Power Cleans @ 75%
5-3-1 reps
Bar Muscle-ups

Tuesday 190723

5 rounds for time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs (24/20)

Monday 190722

Strength:
10 minutes to work up to a heavy Snatch Balance
WOD: 20 minute EMOM:
1. Max Rep Strict Pull-ups
2.12 Wall Balls (20/14)10 ft target for both men and women
3. Max Strict Ring Dips
4. 12 Wall Balls

Sunday 190721

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190720

"Roy"
Five rounds for time of:
15 Dead-lifts (225/1550
20 Box Jumps (24/20)
25 Pull-ups

Friday 190719

20 minute AMRAP
Row 300 Meters
10 Strict Handstand Push-ups
10 Front Squats (135/95)

Thursday 190718

Four Rounds. Each Round For Time:
Air Bike 2,000 Meters
Rest 2 minutes
WOD 2:
Three Rounds For Time:
30 Alternating Single Arm Russian Kettlebell Swings (35/25)
30 AbMat Sit-ups
30 Double-unders

Wednesday 190717

"Coe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Ring Push-ups

Tuesday 190716

For Time:
Run 400 Meters
20 DB Hang Split Cleans, Alternating Legs (pick load)
20 Toes To Bar
Run 400 Meters
16 DB Hang Split Cleans, Alternating Legs
16 Toes To Bar
Run 400 Meters
12 DB Hang Split Cleans, Alternating Legs
12 Toes To Bar

Monday 190715

Four Rounds For Time:
50 Double-unders
30 Box Jumps (24)
20 Kettlebell Swings (70/55)

Sunday 190714

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190713

4 Rounds For Time:
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
10 Tire Flips
Run 400 Meters

Friday 190712

3 Rounds For Time
30 Kettlebell Swings (55/35)
25 Knees To Elbows
20 Alternating Kettlebell Cleans (55/35)
15 Strict Pull-ups

Thursday 190711

Strength:
Dead-lift
3 x 5 reps
WOD:
12 minute AMRAP
12 Alternating DB Snatch (50/35) (35/20)
9 Push-ups
6 Box Jumps (24/20)

Wednesday 190710

For time:
150 Double-unders
35 Toes-to-bar
75 ft Handstand Walk
100 Double-unders
25 Toes-to-bar
50 ft Handstand Walk
50 Double-unders
15 Toes-to-bar
25 ft Handstand Walk

Tuesday 190709

Strength:
15 minutes to establish a 1RM of the following complex
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk
WOD:
7 Minute AMRAP
3 Power Cleans (135/95)
3 Box Jump Overs (24/20)
6 Power Cleans
6 Box Jumps Overs
9 Power Cleans
9 Box Jump Overs
12 Power Cleans
12 Box Jumps Overs
Continue to increase each round by 3 reps until 7 minutes has elapsed.

Monday 190708

Strength:
15 minutes to establish a 3 RM
Close Grip Bench Press
WOD:
3 Rounds For Time:
10 Single Arm Overhead Squats (50/35)
20 Double-unders
10 Single Arm Overhead Squats (50/35)
20 Double-unders
20 Push-ups

Sunday 190707

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190706

Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
15 Minute AMRAP:
10 Burpees
10 Medicine Ball Clean To Wall Balls (20/14)
10 Toes To Bar

Friday 190705

Three rounds for time of:
40 Double-unders
30 Box Jumps (24/20)
20 Alternating Kettlebell Clean & Jerk (55/35)

Thursday 190704

4th of July: 9a class only

7 rounds for time:
Run 400 meters
17 Kettlebell Swings (55lbs/35lbs)
76 foot Bear crawl

Wednesday 190703

CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Power Cleans 75% of body weight
Pull Ups

Tuesday 190702

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Monday 190701

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
Three Rounds For Time of:
15 Squat Snatch (95lbs/65lbs)
10 Weighted Pull-up (35lbs/20lbs)

Sunday 190630

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190629

'Severin'
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K

Friday 190628

Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Increase weight each minute by 5-10lbs
WOD:
5 Rounds For Time:
10 Power Cleans
8 Front Rack Lunges, alternating
6 Push Presses
(men 115lbs/women 75lbs)

Thursday 190627

5 Rounds For Time:
50 Meter Farmer's Carry (2-70lb KBs/2-55lb KBs)
15 Pull-ups
Row 250 Meters

Wednesday 190626

WOD:
"Amanda"
9-7-5 Rep Rounds For Time:
Ring Muscle-up
Squat Snatch (135/95) (115/75)
Strength:
Overhead Squat
3 x 5 reps

Tuesday 190625

For time:
Run 400 meters
150 Double-unders
50 Burpees
Run 400 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Monday 190624

'Chelsea'
Every minute on the minute for 30 minutes:
5 pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed and continue as an AMRAP until 30 minutes has expired.

Sunday 190623

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190622

4 Person Teams
Team WOD
20 Shoulders to overhead (95/65)
20 Box Jumps (24/20)
20 Cleans (135/95)
20 Pull-ups
Bike 1K
20 Pull-ups
20 Cleans
20  Box Jumps
20 Shoulders to overhead
(start & finish at shoulders to overhead. Teammates cannot start until the person ahead of them completes all reps at their station, except for the pull-up station..

Friday 190621

In 17 minutes complete as many rounds as possible of:
300 ft Shuttle Run
40 Kettlebell Swings (men 55lbs/Women 35lbs)
300 ft Shuttle Run
20 Push-ups (hand release)

Thursday 190620

Strength:
Weighted Pull-ups
5 x 5 reps
Increase weight on each set
WOD:
50-40-30-20-10
Double-unders
24-20-16-12-8
Alternating Dumbbell Snatches

Wednesday 190619

In 10 minutes find your 1RM Thruster
Then,
For Time:
60 Thrusters (60% of your 1RM)
There is a 7 toes to bar penalty each time you put the bar down.

Tuesday 190618

For Time:
10 Handstand push-ups
20 Pull-ups
30 Medicine ball cleans (men 20lb/women 14lb)
40 AbMat sit-ups
50 Double-unders
40 AbMat sit-ups
30 Medicine ball cleans
20 Pull-ups
10 Handstand push-ups

Monday 190617

Three rounds for time:
Run 400 meters
15 Dead-lifts (men 225lbs/women 155lbs)
12 Lateral jump over bar burpees

Sunday 190616

Closed For Father's Day.  Go Give Your Dad A Hug.

Saturday 190615

4 Rounds For Time:
Run 400 Meters
25 Knees To Elbows
10 Front Squats (135/95)

Friday 190614

20 minute AMRAP
10 Dead-lifts (225/155)
20 Kettlebell Swings (55/35)
Row 300 Meters

Thursday 190613

20 minute AMRAP
15 Sumo Dead-lift High Pull (75/55)
30 Wall Balls (20/14)

Wednesday 190612

Strength:
15 minutes to establish a 1 RM Strict Weighted Pull-up
WOD:
10 x 100 Meter Sprint Rows
Rest 1 Minute Between Efforts

Tuesday 190611

Strength:
15 minutes to work up to a heavy Squat Snatch
WOD:
“Jeremy”
21-15-9 Rep rounds for time:
Overhead Squat (95/65)
Burpees

Monday 190610

For Time:
Air Bike 1000 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Air Bike 1000 Meters
15 Hang Squat Cleans
15 Ring Dips
Air Bike 1000 Meters
9 Dead-lifts (225/155)
9 Handstand Push-ups

Sunday 190609

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190608

"Roadwork"
4 minutes to complete:
Run 400 Meters
Max Rep Burpees
4 minutes to complete:
Run 400 Meters
Max Rep Pull-ups
4 minutes to complete:
Run 400 Meters
Max Rep Air Squats
4 minutes to complete:
Run 400 Meters
Max Rep Handstand Push-ups
4 minutes to complete:
Run 400 Meters
Max Rep Medicine Ball Sit-ups(men 20lb/women 14lb)

Friday 190607

9-15-21 rep rounds for time of:
Back Squat (135/95)
Chest To Bar Pull-ups

Thursday 190606

Strength:
Dead-lift
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
7 Minute AMRAP
6 Pull-ups
5 Burpees
4 Hang Power Cleans (115/75)
3 Thrusters (115/75)

Wednesday 190605

3 Rounds For Time:
100 Meter Farmers Carry (2- 50lb DBs/2-35lb DBs)
15 Ring Dips
30 AbMat Sit-ups
3 Rope Climbs

Tuesday 190604

Strength:
Shoulder Press
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
21-15-9 Rep Rounds For Time:
Kettlebell Swings (55/35)
Push-ups
Kettlebell Box Step-ups (55/35)

Monday 190603

Strength:
Back Squat
2 x 5 reps @ 75%
2 x 5 reps @ 80%
1 x 5 reps @ 85%
1 x 3 reps @ 90%
WOD:
9 Minute AMRAP:
10 Wall Balls (20/14)
20 Double-unders

Sunday 190602

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190601

For Time:
Run 800 Meters
30 Pull-ups
60 Air Squats
30 Clean & Jerks (135/95)
60 Air Squats
30 Pull-ups
Run 800 Meters

Friday 190531

For Time:
Row 2000 Meters
Rest 10 minutes
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Thursday 190530

3 Rounds for time of:
Walking Lunge, 75 Feet
18 Ring Dips, strict
9 Deadlifts, 70% of 1RM

Wednesday 190529

2018 AGOQ WOD 3
Complete as many rounds as possible in 20 minutes of:
50 Wall Balls (20/14)
100 Double-unders
50-ft. Handstand Walk
100 Double-unders
Row 50 Calories
100 Double-unders
50-ft. Handstand walk
100 Double-unders

Tuesday 190528

Strength:
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups

Monday 190527

Memorial Day
9a class only

'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Wear a 20lbs vest if you have one.

Sunday 190526

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190525

'White'
5 Rounds For Time Of:
3 Rope Climbs
10 Toes To Bar
21 Walking Lunges With 45lb Plate Held Overhead
Run 400 Meters

Friday190524

15-12-9-6 reps for time of:
Hang Power Snatch (95/65)
Overhead Squat (95/65)
Bar Facing Burpee

Thursday 190523

Strength:
Back Squat
3 x 5 reps @ 80%
Front Squat
3 x 3 reps @ 80%
WOD:
2 Rounds For Time
Row 500 Meters
Bear Crawl 50 feet
20 Good Mornings (65/45)

Wednesday 190522

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10' target)

Tuesday 190521

The 6a class is cancelled due to significant flooding of area roads.

3 Rounds For Time
Run 400 Meters
3 Rope Climbs
9 Dead-lifts (255/185)

Monday 190520

Strength:
12 minutes to establish a
3 Rep Max Push Press
WOD:
12 minute AMRAP
1 Round Of Cindy
1 Round of DT

Sunday 190519

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190518

For Time & Reps:
In teams of 2:
Partner 1: Row 1000 meters
Partner 2: AMRAP
10 DB Walking Lunges
10 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 750 meters
Partner 2: AMRAP
8 DB Walking Lunges
8 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 500 meters
Partner 2: AMRAP
6 DB Walking Lunges
6 DB Push Press (50/35) (35/20)
Switch

Friday 190617

5 Rounds For Time:
5 Power Snatches (135/95) (115/85)
3 Bar Muscle-ups
-Rest 5 minutes-
6 minute AMRAP:
3 Thrusters (135/95) (115/85)
6 Chest To Bar Pull-ups

Thursday 190516

For time:
Air Bike 30/24  Calories
60 Medicine Ball Sit-ups (20/14)
90 Double-unders
60 Medicine Ball Sit-ups (20/14)
Air Bike 30/24  Calories

Wednesday 190515

Strength:
Close Grip Bench Press
5 reps @ 75%, 80%, 85%, 85%
WOD:
For Time:
21-15-9
Squat Clean (135/95) (115/75)
7-5-3
Ring Muscle-ups
21-15-9
Row, Calories

Tuesday 190514

4 Rounds For Time On Each Round:
Run 400 Meters
25 Wall Balls (20/14)
15 Toes To Bar
10 Alternating KB Snatches
Rest 3 minutes between each round

Monday 190513

Strength:
3 minute EMOM
4 Back Squats @ 75%
Rest 1 minute
3 minute EMOM
3 Back Squats @ 80%
Rest 2 minutes
3 minute EMOM
2 Back Squats @ 85%
Rest 2 minutes
3 min EMOM
1 Back Squats @ 90%
WOD:
12 minute AMRAP
6 Devil Press (50/35) (35/20)
6 Dumbell Thrusters (50/35) (35/20)
6 Strict Handstand Push-ups

Sunday 190512

Closed For Mother's Day

Saturday 190511

Bert
For time:
50 Burpees
400 Meter Run
100 Push-ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-ups
400 Meter Run
50 Burpees

Friday 190510

21-15-9 Rep rounds for time:
Ground To Overhead (135/95) (115/75)
Knees To Elbows

Thursday 190509

15-12-9-6 Rep rounds for time:
Dumbbell Bench Press (pick weight)
Dumbbell Hang Squat Clean
Ring Dips

Wednesday 190508

11-9-7-5 Reps For Time:
Bar Muscle-ups
Deadlifts (255/185)
Perform 40 Double-unders after each round

Tuesday 190507

Strength:
Overhead Squats
5 reps @ 70%, 75%, 80%
WOD:
3 Rounds For Time:
15 Power Snatches (95/65)
15 Thrusters (95/65)
Row 1,000 Meters

Monday 190506

For Time:
WOD 1:
15-12-9 Rep rounds for time:
Squat Cleans (135lbs/95lbs)
Toes To Bar
Bar Facing Burpees
- Rest 3 minutes -
WOD 2:
For Time:
400 Meter Farmer’s Carry- pick weight, make it challenging

Sunday 190505

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190504

Five Rounds For Time:
Run 400 meters
9 Hang Power Cleans (men 155lbs/women 115lbs)
15 Burpee Pull-ups

Friday 190503

Strength:
Front Squat
5reps @ 75%,80%,85% of 1RM
WOD:
Three Rounds For Time:
9 Snatch Grip Dead-lift
6 Hang Power Snatches
3 Overhead Squats
(Men 135lbs/women 95lbs)

Thursday 190502

Strength:
12 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds and reps as possible in 12 minutes.
Run 200 Meters
Max Rep Close Grip Bench Press @ 50% of 1 RM

Wednesday 190501

Strength:
Back Squat
5 reps @ 75%,80%,85% of 1RM
WOD:
Complete As Many Rounds As Possible In 7 Minutes:
14 Sumo Dead-lift High Pulls (men 95lbs/women 65lbs)
7 Handstand Push-ups

Tuesday 190430

Strength:
12 minutes to establish a 1RM Shoulder Press
WOD:
Mini 14.4
For Time
Row, 30 calories
25 Toes To Bar
20 Wall Balls (men 20lbs/women 14 lbs)
15 Power Cleans (men 135lbs/women 95lbs)
10 Muscle-ups

Monday 190429

Strength:
Dead-lift
5reps @ 75%,80%,85% of 1RM
WOD:
3 rounds of:
1 minute Max Effort C2B Pull-ups
1 minute Max Effort Burpees (face and jump over Kettlebell)
1 minute Max Effort Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute

Sunday 190428

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190427

Catalyst Athletic's 4 week Oly lifting program
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Friday 190426

Friday:
"Helen"
Three rounds for time:
Run 400 Meters
21 KB Swings (men 55lbs/women 35lbs)
12 Pull-ups

Thursday 190425

Catalyst Athletic's 4 week Oly lifting program
Hang Snatch – 5 x 2
Power Clean & Push Jerk – 4 x 1
Overhead Squat – 3 x 1
WOD:
In 10 minutes complete as many rounds as possible:
50 Double-unders
Run 200 Meters

Wednesday 190424

Catalyst Athletic's 4 week Oly lifting program
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD:
In 12 minutes complete as many rounds as possible:
5 C2B Pull-ups
10 Hand Release Push-ups
15 Sit-ups
20 Squats

Tuesday 190423

Catalyst Athletic's 4 week Oly lifting program
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD:
Two Rounds of:
2 minutes Air Bike Max Calories
2 minutes max rep Wall Balls (men 20lb/women 14lb)
2 minutes  max rep Double-unders
Rest 2 minutes

Monday 190422

Catalyst Athletic's 4 week Oly lifting program
Up the weights from last week as you’re able to.
Clean &Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
WOD:
In 10 minutes complete as many rounds as possible:
Row 250 Meters
12 Burpee Pull-ups

Sunday 190421

Closed to celebrate Easter Sunday

Saturday 190420

Strength:
Snatch - heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
WOD:
Run 1 mile

Friday 190419

Strength:
Hang Snatch  5 x 3
Power Clean & Power Jerk  5 x 1
Overhead Squat  5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.

Thursday 190418

Strength::
Snatch 5 x 1
Snatch Pull  3 x 3
Front Squat  5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups

Wednesday 190417

Strength:
Power Snatch  5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday 190416

Strength:
Back Squat  5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on  45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations

Monday 190415

Strength:
Clean & Jerk  5 x 1
Clean Pull 3 x 3
WOD:
12 minute AMRAP:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups

Sunday 190414

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Saturday 190413

Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Friday 190412

Strength:
Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)

Thursday 190411

Strength
Front Squat 5 x 3
WOD:
20 minute AMRAP:
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges

Wednesday 190410

Strength:
Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Tuesday 190409

 Strength:
Back Squat  5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute

Monday 190408

Strength:
Clean & Jerk  5 x 3+1
Clean Pull  4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups

Sunday 190407

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190406

Four rounds for time:
Run 400 Meters
25 Hang Squat Snatches (men 75lbs/women 50lbs)

Friday 100405

Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Thursday 190404

WOD:
Row 5K (5,000 meters)

Wednesday 190403

Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders

Tuesday 190402

Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)

Monday 190401

Strength:
Every minute on the minute for 7 minutes complete:
7 Back Squats @ 70% of 1 RM
WOD:
In 10 minutes complete as many rounds as possible:
7 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)
7 Chest to Bar Pull-ups

Sunday 190331

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190330

Teams of 2:
3 Rounds For Time And Distance of:
Partner 1:
100m Dumbbell Farmer's Carry
30m Dumbbell Front Rack Lunge
15 Dumbbell Push Press
Men: Two 50-lb. dumbbells Women: Two 35-lb. dumbbells
Partner 2:
Max Distance Row

Friday 190329

For time:
50 Double-under
10 Toes-to-bar
10 Shoulder Press
50 Double-under
20 Toes-to-bar
20 Push Press
50 Double-under
30 Toes-to-bar
30 Push Jerk
*Use 70% of 1RM Shoulder Press for all lifts.

Thursday 190328

WOD 1:
3 x 500 Meter Row Sprints
Rest 3 minutes between sprints
WOD 2:
For Time:
15-12-9-6
Row, Calories
Medicine Ball Cleans
Ring Dips

Wednesday 190327

For Time:
15-12-9 reps
Burpees
Chest To Bar Pull-ups

Rest 5 minutes, then...

For Time:
15-12-9 reps
Burpees
Pull-ups

Tuesday 190326

Strength:
Dead-Lift
5 x 5 reps
Increase weight on each set
WOD:
12 minute AMRAP
5 Hang Power Snatch (95/65)
20 Double-unders

Monday 190325

WOD:
3 Rounds For Time:
Row 300 Meters
50 Double-unders
25 Medicine Ball Sit-ups
Strength:
Back Squat
3 x 5 reps

Sunday 190324

CrossFit Open WOD 19.5
After Party and Cookout

Saturday 190323

3 Rounds:
1 Minute: Max Rep Push-ups
1 Minute: Max Rep Alternating Leg Lateral Box Push Off (24”/20”)
1 Minute:Max Rep Strict Pull-ups
1 Minute: Max Rep Sit-ups
Rest 3 minutes between rounds

Friday 190322

CrossFit Games Open WOD 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

Thursday 190321

The Ghost
6 rounds of:
1 minute: Row, Max Calories
1 minute: Max Rep Burpees
1 minute: Max Rep Double-unders
1 minute: Rest
Try for as many reps as possible of EACH exercise, not just total score.

Wednesday 190320

"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.
Scoring: Rounds + Reps

Tuesday 190319

20 minute AMRAP
8 Toes To Bar
10 Kettlebell Swings (70/55)
Row, 14/12 Calories

Monday 190318

Strength:
Front Squat
Build to a 3 rep max in 15 minutes
WOD:
4 Rounds For Time:
10 Front Squats* (135/95)
15 Ring Push-ups
* Bar is taken from the floor

Sunday 190317

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190316

Close Grip Bench Press
5 x 5 reps
Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps

Friday 190315

CrossFit Open WOD 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups* 12 bar-facing burpees
Time cap: 12 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

VARIATIONS

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)

*Men snatch 65 lb., perform chin-over-

bar pull-ups, may step over bar on the burpees

*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

*Boys snatch 45 lb., perform chin-over- bar pull-ups, may step over bar on the burpees

*Girls snatch 35 lb., perform chin-over- bar pull-ups, may step over bar on the burpees

Masters 55+:

*Men snatch 65 lb., perform chest- to-bar pull-ups

*Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Thursday 1903114

For Time:
Run 400 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings (70/55)
15 Pull-ups
Run 400 Meters
9 Kettlebell Swings (70/55)
9 Pull-ups

Wednesday 190313

3 Rounds For Time
Row 1000 Meters
15 Good Mornings (65/45)
30 Sit-ups (legs straight, hands overhead from floor to toes)

Tuesday 190312

DT
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lbs barbell
Women use a 105 lbs barbell
Masters 55+ 135/95

Monday 190311

For Time:
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Sunday 190310

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190309

20 Minute AMRAP
20 wallballs
10 Dead-lifts (185/115)
5 Lateral Burpees Over The Bar

Friday 190308

2019 CrossFit Games Open WOD 19.3
WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes
Tiebreaks: After final box step-up
and final handstand push-up


VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Thursday 190307

3 Rounds For Time:
30 Double-unders
20 Toes To Bar
10 Alternating Arm Dumbbell Snatches (70/50) (50/35)

Wednesday 190306

For Time
10-8-6-4-2
Power Clean (155/105)
5 Ring Muscle-ups

Tuesday 190305

Strength:
Close Grip Bench Press
3 X 10 reps
Increase weight on each set
WOD:
10 Rounds For Time:
Row 10 Calories
10 Wall Balls (20/14)

Monday 190304

Strength:
Overhead Squat
Heavy 3 rep from the ground
WOD:
24 minute EMOM
30 seconds: Strict Handstand Push-ups
30 seconds: Bar Muscle-ups
30 seconds: Pistols (alternating legs)
30 seconds: Burpees to 6 inch target above max reach

Sunday 190303

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 100302

For Time:
50-40-30-20-10
Russian Kettlebell Swings (55/35)
Double-unders

Friday 190301

CrossFit Games Open WOD 19.2
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Thursday 190228

20 Minute AMRAP
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row 500 Meters

Wednesday 190227

Strength:
Front Squat:
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
3 Rounds for Time:
15 Squat Cleans (135/95)
15 Ring Dips

Tuesday 100226

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
Tabata Double-unders
8 intervals of 20 seconds work/10 seconds rest

Monday 190225

WOD 1:
12 minute AMRAP
2 Power Cleans @ 75%
10 Lateral Burpees Over The Bar

Rest 5 minutes

WOD 2:
12 minute AMRAP
2 Power Snatches @ 75%
Air Bike, 10 Calories
7 Chest To Bar Pull-ups

Sunday 190224

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190223

5 Rounds For Time:
12 Alternating Kettlebell Snatches
12 Goblet Kettlebell Lunges
12 Alternating Kettlebell Cleans
8 Kettlebell Push Presses (4 right/4 left)
Men: 55 lbs KB. Women 35 lbs KB

Friday 190222

CrossFit Games Open WOD 19.1
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Thursday 190221

10 Rounds For Time
1 minute: Row, Max Calories
10 Lateral Burpees Over The Rower
Rest 1 minute.

Wednesday 190220

For Time:
10 Bar Muscle-ups
25 Thrusters (75/55)
Row 1,000 Meters
25 Thrusters
10 Bar Muscle-ups

Tuesday 190219

WOD:
'Power Clean Elizabeth'
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips
Rest 5 minutes, then:
Strength:
7 minutes to establish a 1 RM Squat Clean

Monday 190218

Strength:
Dead-lift
7 x 3 reps @75%
Rest 2 min between sets
WOD:
For Time:
50 Wall Balls (20/14)
50 Double-unders
35 Wall Balls
35 Double-unders
20 Wall Balls
20 Double-unders

Sunday 190217

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190216

For Time:
Row, 50 Calories
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Dips
10 Bar Facing Burpees

Friday 190215

For Time:
21-15-9 reps
Power Snatch (95/65) 55yrs +(75/55)
7-5-3 reps
Ring Muscle-ups
Air Bike 15 Calories After Each Round

Thursday 190214

'Lynne'
5 Rounds For Max Reps On Each Round:
Body-weight Bench Press
Pull-ups

Wednesday 190213

Strength:
Dead-lift
10 reps @ 55%
8 reps @ 65%
6 reps @ 75%
WOD:
For Time:
21-15-9
Air Bike, Calories
7-5-3
Bar Muscle-ups

Tuesday 190212

WOD 1:
5 Rounds For Time On Each Round
150 Row Sprint
15 Toes To Bar
5 Hang Squat Snatches (135/95)
Rest 1:30 between rounds
WOD 2:
For Time
40 Burpee Box Jump Overs  (24/20)

Monday 190211

Strength:
Back squat
10 reps @ 65%
8 reps @ 70%
6 reps @ 75%
WOD:
10 Rounds For Time
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
5 Strict Handstand Push-ups

Sunday 190210

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190209

Team WOD
3 person teams
20 minute AMRAP/AMREP
Max Rep Strict Chin-ups
Row, Max Calories
400 Meter Run

Friday 190208

Strength:
Snatch
2 reps @ 65%
2 reps 75%
2 reps 80%
2 reps 85%
2 reps 90%
Rest as needed
WOD:
For Time:
21-15-9 rep rounds for time
Air Bike, Calories
Overhead Squat (95/65)

Thursday 190207

Strength:
Dead-lift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats
3 strict pull-ups, 6 push-ups, 9 air squats
Etc.

Wednesday 190206

For Time:
10 Thrusters @ 60%
2 Ring Muscle-ups
8 Thrusters @  65%
2 Ring Muscle-ups
6 Thrusters @ 70%
2 Ring Muscle-ups
4 Thrusters @ 80%
2 Ring Muscle-ups
2 Thrusters @ 90%
2 Ring Muscle-ups

Tuesday 190205

12 Rounds For Time:
150 Meter Row Sprint
30 Double-unders
Rest 1:00 between rounds

Monday 190204

Monday:
Every 2 Minutes for 20 Minutes:
3 Rounds:
5 Power Cleans @ 65%
2 Bar Muscle-ups
4 Rounds:
4 Power Cleans @ 75%
2 Bar Muscle-ups
3 Rounds:
3 Power Cleans @ 85%
2 Bar Muscle-ups

Sunday 190203

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190202

5 Person Team WOD
30 minute AMRAP
1: 7 Box Jumps (30/24)
2: Run 100 Meters.
3: 14 Alternating DB Snatch (50/35) masters 55+(35/20)
4: 15 wallballs (20/14)
5- 10 pull-ups

Friday 190201

Power Snatch
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
Rest as needed.
WOD:
10 min AMRAP
6 Strict Handstand Push-ups
2 Bar Muscle-ups

Thursday 190131

20 Minute AMRAP
10 Pull-ups
15 Push-ups
30 Squats Holding a 45/25 lbs Bumper Plate

Wednesday 190130

Strength 1:
10 minutes to work up to a 2 rep touch and go Dead-lift
Strength 2:
10 minutes to work up to a 5 rep Thruster
WOD
21-15-9 rep rounds for time:
Toes To Bar
Thrusters (95/65) masters 55+ (75/50)

Tuesday 190129

WOD 1:
15 x 125 Meter Row Sprints
Rest 1:30 between sprints
WOD 2:
10-8-6-4-2 rep rounds for Time:
DB Bench Press
DB Hang Squat Clean
Pull-ups
Pick weight. Use the same pair of DB's for bench press and hang squat cleans

Monday 190128

Strength:
6 minute EMOM
2 Squat Cleans @ 80%
WOD 1:
'Grace'
For Time:
30 Clean & Jerks (135/95) masters 55+ (115/75)
WOD 2:
12 minute EMOM
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank

Sunday 190127

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190126

5 Rounds For Time:
3 rounds of Cindy
7 Clean & Jerks (135/95)
Rest 1:30 between rounds

Friday 190125

4 Rounds For Time
Run 200 Meters
15 Burpee Box Jump Overs (24/20)

Thursday 190124

Strength:
10 Minutes
30 seconds on 30 seconds off
1 Snatch @ 70%.
WOD:
5 Rounds For Time
10 Overhead Squats (95/65)
10 Toes To Bar
Rest 1:00 between rounds

Wednesday 190123

Strength:
10 minutes to establish a 1RM Split Jerk
WOD:
'Diane'
21-15-9 rep rounds for time
Dead-lift (225/155)
Handstand Push-ups

Tuesday 190122

WOD 1:
15 x100 Meter Row Sprints
Rest 1:30 between each sprint
WOD 2:
'Annie'
50-40-30-20-10 rep rounds for time
Double-unders
Abmat Sit-ups

Monday 190121

Strength:
Every 2 Minutes For 20 Minutes
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
3 rounds @ 65%
3 rounds @ 75%
2 rounds @ 85%
2 Rounds @ 90%
Use % of Power Clean
WOD:
21-15-9
Ring Dips
Chest To Bar Pull-ups

Sunday 190120

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190119

5 Rounds For Time On Each Round
8 Thrusters (135/95)
4 Ring Muscle-ups
6 Power Cleans (135/95)
10 Bar Pull-ups
Rest 3 minutes between rounds

Friday 190118

Strength:
12 minute EMOM
Power snatch.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
15-12-9 rep rounds for time
Overhead Squats (95/65)
Bar Facing Burpees

Thursday 190117

20 minute AMRAP
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)

Wednesday 190116

Strength:
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday 190115

10 Rounds For Time
Run 200
25 Double-unders
6 Commando Pull-ups

Monday 190114

Strength:
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)

Sunday 190113

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190112

For Time:
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Friday 190111

For Time:
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)

Thursday 190110

Strength:
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)

Wednesday 190109

Strength:
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups

Tuesday 190108

10 min EMOM
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.

Monday 190107

Strength:
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees

Sunday 190106

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Saturday 190105

Teams of 3:
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.

Friday 190104

Strength:
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump

Thursday 190103

Strength:
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds

Wednesday 190102

Strength:
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders