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

Weekly CrossFit Workouts: 11/29/21-12/5/21

Monday, 11/29/21:
A. Back Squat: 5×5 @ 70%
Rest 2 min bt
B. 30-20-10
DB Lunges (50/35) *DBs at sides*
Burpees
*8 min cap*

Tuesday, 11/30/21:
4 Sets:
30 Wall Ball Shots
60 DU’s
300m Run
Rest 3 min bt sets

Wednesday, 12/1/21:
A. Build to tough complex in 10m or less
1 Hang Power Clean + 1 Push Press
B. AMRAP 10
1 Round of DB DT* (50/35)
5 Handstand Push Ups
**DB DT=
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Thursday, 12/2/21:
AMRAP 20 *with a partner – split however*
500/400m Row
20 Box Step Ups (24/20)
500/400m Ski Erg
30 Sit Ups

Friday, 12/3/21:
A. EMOM 8
3 Deadlifts @ 65-70% 1 RM
B. AMRAP 10
20 American KBS (70/53)
15 Push Ups
5 Toes to Bar

Saturday, 12/4/21:
5 Rounds:
5 Single Arm DB Thruster/arm (50/35)
15 Chest to Bar Pull Ups
20 Box Jumps (24/20)

Sunday, 12/5/21:
3 Rounds – with a partner
1000m/750m Ski Erg
50 Burpees
400m Run *together*
*ski erg and burpees split however*

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

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Weekly CrossFit Workouts: 11/22/21-11/28/21

Monday, 11/22/21:
A. Front Squat: 5×5 @ 70%
Rest 2 min between
B.AMRAP 8:
3 Goblet Squats
3 Box Jump Overs (24/20)
6 Goblet Squats
6 Box Jump Overs
9/9, 12/12, etc..up by 3s

Tuesday, 11/23/21:
Every 4 min x 24 min (6 sets):
10/8 cal AB
25 Russan KB Swings (70/53)
20 V-Ups

Wednesday,11/24/21:
Groups of 2:
For Time:
2k Ski
100 Med Ball Situps
100 Burpees
*Reps split however

Thursday, 11/25/21:
HAPPY THANKSGIVING!!
8:30AM & 9:30AM CLASSES ONLY!!
“Hotshots 19”
6 rounds:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400m Run
**35 min cap**

Friday, 11/26/21:
4 Sets, For Quality:
500m/400m Row
30 sec Weighted Plank Hold
100m Single Arm Farmer Carry (50m each arm- down the driveway and back)
15 TTB

Saturday, 11/27/21:
AMRAP 5:
35 DU’s
12 DB Snatch (50/35)
10 Pushups
Rest 2 min x 4 sets

Sunday, 11/28/21:
AMRAP 20:
1000m Run *together*
30 KB/DB Deadlifts *split however*
20 Russian Twists *together*

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

Weekly CrossFit Workouts: 11/15/21-11/21/21

Monday, 11/15/21:
A. E2MOM x 10 min:
2 Thrusters
*building to a heavy double. Off the rack.*
B. 5 Sets:
10 Thrusters (95/65)
12 Box Jump Overs (24/20)
*12 min cap*

Tuesday, 11/16/21:
4 Sets:
500m/400m Row
10 Deadlifts (225/155) *UNBROKEN*
15 Pushups
Rest 3 min bt

Wednesday, 11/17/21:
A. E2MOM x 10 min:
1 Hang Power + 1 Hang Squat Clean
*building to tough complex*
B. 3 RFT:
300m Run
10 Hang Power Cleans (135/95)
*9 min cap*

Thursday, 11/18/21:
4 Sets – For Quality
50 DU’s (100 singles or 30 sec practice)
Rest 30 sec
3-5 Ring Muscle Ups/ 10 Chest to Bar Pull Ups/ 12 Chin over the Bar/Banded Pull Ups
Rest 30 sec
Single Arm DB Push Press x 8/side (50/35)
Rest 30 sec
30 sec Side Plank (or Star Side Plank)/side
Rest 60 sec

Friday, 11/19/21:
A1. DBL DB RDL x 12 Reps, Rest 30 sec
A2. Goblet Curtsy Lunge x 12 total reps
Rest 60 sec x 3 sets
B. AMRAP 10:
25 Russian KB Swings (70/53)
10 TTB

Saturday, 11/20/21:
Every 4 min x 24 min:
12/9 cal AB
8 HSPU
2 TNG Power Snatches *building*

Sunday, 11/21/21:
“Cathleen Presents: ‘That’s What Friends Do!'”
0-10 Min:
Partner A: 2 TGU/Side
Partner B: Row for cals
*partners keep switching for 10 min. Score = # of cals rowed*
10-12 Min: Rest
12-24 Min:
500m Row
20 Burpees
20 OHS (95/65)
*reps split however. Score= # of rounds.*

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

Weekly CrossFit Workouts: 11/8/21-11/14/21

Monday, 11/8/21:
A. Back Squat- Work to 1 RM in
20 minutes
+
5 min Clock:
Max cal AB

Tuesday, 11/9/21:
5 Sets:
12 DB Front Rack Lunges (50/35)
10 TTB
200m Run SPRINT
Rest 2 min bt

Wednesday, 11/10/21:
A. Strict Press- Work to
1 RM in 15 minutes
+
AMRAP 7:
2 DB Push Presses (50/35)
2 Burpees over DB
4 DB Push Presses (50/35)
4 Burpees over DB
6/6, 8/8, etc..up by 2’s

Thursday, 11/11/21:
EMOM 20:
Min 1: 10/8 Cal Ski
Min 2: 12 DB Floor Presses (50/35)
Min 3: 20-25 Situps
Min 4: 12 DB Hang Snatches (50/35)

Friday, 11/12/21:
A. Deadlift- Work to
1 RM in 20-25 minutes
+
1 Set @ TOUGH Pace:
800m Run

Saturday, 11/13/21:
5 min Clock:
6 DB Hang Squat Cleans (50/35)
10 Pullups
25 DU’s
Rest 2 min x 4 sets
**Can scale up pullups to C2B OR
3-5 Ring MU

Sunday, 11/14/21:
20 min clock:
600m/500m Row
10 Devil’s Press (50/35)
20 Tuck Ups
**Reps split however**

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

Weekly CrossFit Workouts: 11/1/21-11/7/21

Monday, 11/1/21:
A. Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
B. 4 Sets:
12 DB Box Step Overs (50/35)
15 Pullups
*can scale up to C2B pullups

Tuesday, 11/2/21:
4 Sets:
300m Run
6 TNG Power Cleans (155/105)
10 Box Jump Overs (24/20)
Rest 3 min bt

Wednesday, 11/3/21:
A. Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
B. 5 RFT:
10 Push Presses (135/95)
50 DU’s

Thursday, 11/4/21:
4 Sets
Row x 30/25 cals
rest :30s
14 Barbell Front Rack Lunges (7/side)
rest :30s
30 sec HS Hold
rest 2 minutes b/t sets

Friday, 11/5/21:
A. Deadlift
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2m b/t sets
B. AMRAP 8:
15 DB Deadlifts (50/35)
10 TTB

Saturday, 11/6/21:
AMRAP 20:
300m Run
20 Wall Ball Shots (20/14)
10 Burpees

Sunday, 11/7/21:
In Teams of 2:
4 Rounds:
500m/400m Ski Erg
50 Weighted Situps
30 Russian KB Swings (70/53)
**Reps split however**

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

Weekly CrossFit Workouts: 10/25/21-10/31/21

Monday, 10/25/21:
A. Back Squat
5 @ 75% TM*
3 @ 85% TM*
1+ @ 95% TM*
rest 2 minutes between sets
B. 3 Sets
10 DB Front to Back Lunges (5/side) (50/35)
:60s Max Reps Toes to Bar

Tuesday, 10/26/21:
Every 5m x 5 sets
Run 300m
7 Hang Squat Snatches (95/65)
15 American KBS (53/35)
*goal is to finish the above sub 3, scale accordingly

Wednesday, 10/27/21:
A. Strict Press
5 @ 75% TM*
3 @ 85% TM*
1+ @ 95% TM*
rest 2 minutes between sets
B. 3 Rounds
30 Double Unders
5 DB Strict Press (L)
75ft Single Arm DB Overhead Carry (L)
5 DB Suitcase Deadlifts (L)
5 DB Strict Press (R)
75ft Single Arm DB Overhead Carry (R)
5 DB Suitcase Deadlifts (R)

Thursday, 10/28/21:
4 Sets – For Quality
3 Turkish Get Ups/side
:60s Goblet Wall Sit
3 Ring Muscle Ups/ 6 Chest to Bar Pull Ups/ 9 Chin over the Bar/Banded Pull Ups
25 Tuck Ups

Friday, 10/29/21:
A. Deadlift
5 @ 75% TM*
3 @ 85% TM*
1+ @ 95% TM*
rest 2 minutes between sets
B. EMOM 8
1 – 1 Deadlift @ 90% TM
2 – Assault Bike x Max cals in :30s

Saturday, 10/30/21:
AMRAP 5
1 Power Snatch (135/95)
10 Burpees over the bar
20 Double Unders
rest 3 minutes x 3

Sunday, 10/31/21:
Happy Halloween!
AMRAP 20
500/400m Ski Erg
50 Wall Ball Shots (20/14)
30 Hang Dumbbell Power Cleans (50/35)
*work split however

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

Weekly CrossFit Workouts: 10/18/21-10/24/21

Monday, 10/18/21:
A. Back Squat
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. AMRAP 7
10 Pistols (5/side)
10 Push Ups

Tuesday, 10/19/21:
For Time:
4 Rounds
400m Run
20 Alt DB Snatch (50/35)
10 Box Jumps (30/24)
rest 3 minutes b/t sets
**L2: 300m Run, 35/25
L3: 200m Run, 25/15

Wednesday, 10/20/21:
A. Strict Press
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Sets:
50 Double Unders
12 Shoulder to Overhead (135/95)
*7 minute cap*

Thursday, 10/21/21:
4 Sets:
Assault Bike x 25/20 Cals
rest :30s
16 DB Front Rack Lunges (50/35) (8/side)
rest :30s
5 Wall Walks
rest 2 minutes b/t sets

Friday, 10/22/21:
A. Deadlift
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Rounds:
5 Manmakers (50/35)
300m Run
*9 minute cap*

Saturday, 10/23/21:
Westchester Fit Partner Throwdown!
No regular classes!

Sunday, 10/24/21:
Partner Helen-ish
3 Rounds
1k Row
30 American KBS (70/53)
30 Pull Ups
**Work split however**

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