WOD

WOD2018-02-03T07:42:36-05:00

Weekly CrossFit Workouts: 2/17/20-2/23/20

Monday, 2/17/20:
A. Barbell Front Rack Step Up x 16 Reps (8/side)
Rest 2 min x 3 sets
B. 3 Rounds:
13 Back Squats (155/105)
500m/400m Row
*10 min cap*

Tuesday, 2/18/20:
A. Handstand Skill Work:
Every 2 min x 10 min:
Level 1: HS Hold x 25-30 sec
Level 2: Strict OR Kipping HS Pushups x 6-10 Reps
Level 3: “Buddy” HS Walk x 20-30 sec of attempts
B. 15-12-9-6-3
HSPU
*40 DU’s after each set*

Wednesday, 2/19/20:
AMRAP 3
10 DB Front Squats (50/35)
10/7 Calorie Assault Bike Sprint
10 DB Push Presses (50/35)
rest 3 minutes x 4 sets

Thursday, 2/20/20:
A. Hang Squat Snatch: 3-3-3-3-3 Rest 90 sec
B. AMRAP 9
6 Hang Squat Snatch @ 95/65
9 Toes to Bar

Friday, 2/21/20:
AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats
rest 2 minutes x 4 sets

Saturday, 2/22/20:
3 Rounds
20 Deadlifts @ 225/185
20 Burpee Box Jump Overs 24/20

Sunday, 2/23/20:
Partner WOD – “Purgatory” (Pre-Hell Week Start!)
“Odds n Ends”
AMRAP 8
Max Sandbag Clean and Jerks switch however
*non-working partner holds a KB Front Rack Wall Sit*
Goal = 60+ reps
-rest 3 minutes –
“Sprint” – Follow the Leader
300m Run
500m/400m Row
1k/0.7k Assault Bike
(Partner B starts the run once A is back)
-rest 3 minutes-
“Walk”
300m SB Carry / Farmer Carry
*switch equipment however*
*32m cap*

**Please note: workouts subject to change without notice.**

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Weekly BURN Workouts: 2/17/20-2/21/20

Monday, 2/17/20:
Every 5 minutes x 20 minutes
Row 500 meters
16 DB Low Box Step Ups
10 Burpees

Tuesday, 2/18/20:
5 rounds:
1:00 Double Unders
1:00 Pull-Ups
1:00 Wtd Sit-ups
1:00 Rest

Wednesday, 2/19/20:
Tabata (8 intervals per station – alt movements every :20)
Assault Bike
Side Plank L
KB Jump Squats
Side Plank R

Thursday 2/20/20:
AMRAP 3
10 KB Swings
10 V-Ups
10 Box Jumps
rest 1:00 x 5 sets

Friday, 2/21/20:
30 minute clock (for quality)
10 Push-Ups
10 DB Curl to Press/arm
200 meter Farmers Carry
300m Run
50′ Bear Crawl

**Please note: workout subject to change without notice.**

Weekly CrossFit Workouts: 2/10/20-2/16/20

Monday, 2/10/20:
A. DB Front Rack Lunge Steps x 16 reps (8/side)
rest 90s x 3 sets
B. EMOM 12:
Min 1: 8-10 DB Box Step Overs (50/35)
Min 2: 15/12 cal Row

Tuesday, 2/11/20:
A. Handstand Skill Work: 10-12 min:
Level 1: HS Kickoff Drill x 5 , x 3-4 sets
Level 2: HS Negatives x 5 reps, x 3-4 sets
Level 3: Freestanding (feet off wall) Drill x 5-10+ sec Hold x 3-4 sets
B. AMRAP 7
2, 4, 6, 8 etc…
Handstand Push Ups
Alternating DB Snatch (50/35)

Wednesday, 2/12/20:
*With A Partner*
5 Rounds
40/30 Calorie Assault Bike
30 Box Jumps (24/20)
20 Toes to Bar
10 DB Thrusters (50/35)

Thursday, 2/13/20:
A. Power Snatch: 2-2-2-2-2 Rest 90 sec
B. EMOM 10
1 – 5 Power Snatch (135/95)
2 – 10 Overhead Squats (135/95)

Friday, 2/14/20:
AMRAP 5
5 Burpees
7 Wall Ball Shots 20/14
9 KB Swings 53/35
rest 2 minutes x 4

Saturday, 2/15/20:
Pancreatic Cancer Fundraiser
AMRAP 20
11 Pull Ups
18 Push Ups
3 Deadlifts (Bodyweight)
200m Run

Sunday, 2/16/20:
Partner WOD
AMRAP 22
50/40 Calorie Assault Bike
50 Box Jumps (24/20)
50 DB Push Press (50/35)
50 Toes to Bar
*work split however*

**Please note: workout subject to change without notice.**

Weekly BURN Workouts: 2/10/20-2/14/20

Monday, 2/10/20:
EMOM x 18
minute 1 – 15 Dumbbell Thrusters
minute 2 – 12/9 Calorie Row
minute 3 – 15-20 V-Ups

Tuesday, 2/11/20:
AMRAP 4
Ski Erg x 500 meters
– Max Hand Release Push-Ups in remainder –
rest 1:00 x 2 sets
+
AMRAP 4
Ski Erg x 500 meters
– Max Alt. DB Snatch in remainder –
rest 1:00 x 2 sets

Wednesday, 2/12/20:
5 minute Assault Bike (buy in)
+
AMRAP 10
10 Pull-Ups
10 Box Jumps
+
5 minute Assault Bike (cash out)

Thursday, 2/13/20:
8 rounds:
:30 Burpees
:30 Russian Swings
:30 Jump Rope
:30 Rest
+
Core (tabata 6 intervals of each):
Superman Hold
Bent Knee Hollow Hold

Friday, 2/14/20:
Tabata:
Mountain Climbers
Turkish Get-Ups
Weighted Sit-Ups
Renegade Row (no push-up)

**Please note: workout subject to change without notice.**

Weekly CrossFit Workouts: 2/3/20-2/9/20

Monday, 2/3/20:
A1. DB Split Squat x 10/side @ 2111 rest 30s
A2. Feet Elevated Box Glute Bridge x 10 reps
rest 90s x 3 sets
B. AMRAP 10:
DB Thrusters (50/35)
Box Jump Overs (24/20)
*(Ascending Ladder- 3, 6, 9, 12, etc.)*

Tuesday, 2/4/20:
A. Handstand Skill Work: 10-12 min:
Level 1: Wall Walks x 5 , x 3-4 sets
Level 2: Pike HS Around the Box Drill x 2/direction, OR HS Hold x 30 sec x 3-4 sets
Level 3: HS Shoulder Taps x 16-20 Reps x 3-4 sets
B. 4 Rounds:
50 DU’s
9 Strict HSPU
12 C2B Pullups
*12 min cap*

Wednesday, 2/5/20:
For Time:
1000m/750m Row
+
5 Rounds:
20 Wall Ball Shots
25 Russian KB Swings (70/53)
+
1000m/750m Row

Thursday, 2/6/20:
A. Hang Power Snatch: 3-3-3-3-3 Rest 90 sec
B. 4 Rounds
10 Hang Power Snatches (95/65)
300m Run

Friday, 2/7/20:
AMRAP 5
15 Air Squats
10 Burpees
5 Toes to Bar
rest 2 minutes x 4 sets

Saturday, 2/8/20:
“The JC Jubilee”
*With a Partner*
For Time:
100/80 Cal Assault Bike
80 DB Snatches (50/35)
60 Sandbag over the Shoulder
500m Farmer Carry *switch however*
(workout named by the AOTM himself)

Sunday, 2/9/20:
Partner Workout:
For Time:
1000m Run
+
4 Rounds – “You go, I Go”
30 Double Unders
10 Power Cleans (135/95)
+
500m Run
+
4 Rounds – “You go, I go”
30 Double Unders
5 Clean and Jerks (155/110)
+
300m Run
*27 min cap*

**Please note: workout subject to change without notice.**

Weekly BURN Workouts: 2/3/20-2/7/20

Monday, 2/3/20:
50-40-30-20-10
Wall Ball Shots
10-20-30-40-50
Box Jumps
*25 minute cap*

Tuesday, 2/4/20:
Every 3:00 x 21:00
13/10 Calorie Assault Bike
10 Pull-Ups
12 Burpees

Wednesday, 2/5/20:
15 minute clock:
40/30 Calorie Row
rest 1:00 x AMRAP
+
EMOM x failure
KB Swings
*Start with 10 reps, and increase by 4 reps each round until failure.*

Thursday, 2/6/20:
Stair Run
20 Alt. DB Hang Snatch
300m Ski
rest 1:00 x 6 sets

Friday, 2/7/20:
AMRAP 5
Air Squat x 15 reps
Double Unders x 15 reps
V-Ups x 15 reps
rest 1:00 x 4 sets

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 1/27/20-2/2/20

Monday, 1/27/20:
EMOM x 24 minutes
minute 1 – 15 Goblet Squats
minute 2 – 12 Box Step Overs (holding Kettlebell)
minute 3 – 30 Seconds WTD Plank Hold

Tuesday, 1/28/20:
A. Bench Press
10-8-6-4-2
rest 2m b/t sets
B. AMRAP 9
3 Muscle Ups
20 Double Unders
4 Muscle Ups
40 Double Unders
5 Muscle Ups
60 Double Unders
etc….
Sub for MU: Pull Ups

Wednesday, 1/29/20:
A. Back Squat: 6-6-6 @65% of 1RM, Rest 60 sec between
B. Hang Squat Clean: 3-3-3-3 *build to tough 3*
C. For Time
100 Russian Kettlebell Swings (70/53)
*5 min cap*

Thursday, 1/30/20:
“Fortitude”
EMOM 30:
Min 1: 15/12 Cal Row
Min 1: 15 Burpees

Friday, 1/31/20:
A. Thrusters: 5-5-5, Rest 2 min between
B. “Fran”
21-15-9
Thrusters (95/65)
Pullups

Saturday, 2/1/20:
Every 4 minutes x 20 minutes
10 Power Snatches (115/75)
10 Overhead Squats (115/75)
10 Toes to Bar

Sunday, 2/2/20:
*With A Partner*
42-30-18
Assault Bike Cals
DB Deadlifts (50/35)
– rest 3 minutes –
For Time
4/3.2 Assault Bike Miles
100 Ab Mat Sit Ups (Together)
50 Renegade Rows (50/35)
*Work split however*

**Please note: workout subject to change without notice.**