WOD

WOD2018-02-03T07:42:36-04:00

Weekly CrossFit Workouts: 8/19/19-8/25/19

Monday, 8/19/19:
A. Front Rack Barbell Step Ups x 16 reps (8/side)
rest 2m x 3 sets
B. AMRAP 12
15 Toes to Bar
9 DB Thrusters @ 50/35
10 Alternating Lunges

Tuesday, 8/20/19:
Every 5 min x 30 min:
1K/.8K Assault Bike
15 Burpees

Wednesday, 8/21/19:
EMOM 21:
Min 1: 5-8 Devil’s Press (50/35)
Min 2: 5-10 Box Jumps (30/24)
Min 3: 15/12 Cal Row

Thursday, 8/22/19:
A1. Supinated BB Row @2112 Tempo x 8-10 Reps, Rest 30 sec
A2. 10 sec Iso Hammer Curl hold into 12-15 Hammer Curls
Rest 90 sec x 3 sets
+
Every 3 min x 15 min:
300m Run, AFAP

Friday, 8/23/19:
A. Every 2 minutes x 10 minutes
10 Push Jerks w/ 1s OH pause per rep
B. 3 Rounds
21 Shoulder to Overhead (115/75)
15 Russian Kettlebell Swings (53/35)
9 Pull Ups
*9m cap*

Saturday, 8/24/19:
Every 3 minutes x 30 minutes (10 sets)
2 Deadlifts (275/185) (scale up: 315/205)
20 Air Squats
25 DU’s

Sunday, 8/25/19:
W/ a medball
0-10 minutes
1 Mile run w/ a medball
10 – 20 minutes
1000m Row
50 DB Thrusters @ 50/35
30 Med Ball Sit Ups
20 – Finish
400m Med Ball Run
40 DB Clean and Jerks @ 50/35
40 Cal Row

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

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Weekly BURN Workouts: 8/19/19-8/23/19

Monday, 8/19/19:
Tabata: (8 intervals of each)
Dumbbell Step Ups
rest 1:00
Hollow Rocks
rest 1:00
Dumbbell Thrusters
rest 1:00
Dumbbell Reverse Lunges

Tuesday, 8/20/19:
E2MOM x 20 minutes
Interval 1/3/5/7/9
Assault Bike x 25/20 Calories
Interval 2/4/6/8/20
Burpees x 20-25 reps

Wednesday, 8/21/19:
EMOM x 21
minute 1 – :40 DB Devils Press
minute 2 – :40 Box Jump Step Down
minute 3 – :40 Row

Thursday, 8/22/19:
5 sets:
300m Run
5 DB Renegade Rows
5 DB Deadlifts
5 DB Front Squats
5 DB Strict Press
rest 1:00

Friday, 8/23/19:
3 minute clock:
120 Single Unders
40 Russian KB Swings
Max Pull-Ups in remaining time
rest 1:00 x 5 sets

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

Weekly CrossFit Workouts: 8/12/19-8/18/19

Monday, 8/12/19:
A1. Bench Press: 8, 6, 4, 2, Directly into:
A2. Max Effort: DB Floor Press (goal: 8+ reps) Rest 2 min between sets
B. Tabata: 8 intervals each movement:
Pullups
Pushups
Ski Erg

Tuesday, 8/13/19:
Every 5 min x 30 min:
500m/400m Row
25 Wall Ball Shots (20/14)

Wednesday, 8/14/19:
A. Every 2m x 12m (6 sets)
3 TNG Hang Power Clean
B. AMRAP 10:
5 Hang Power Cleans (155/105)
10 Box Jumps (30/24)

Thursday, 8/15/19:
Every 2 minutes x 10 minutes:
20/15 Cal AB
Rest 3 min
Every 2 min x 10 min:
35 Double Unders
10 Burpees

Friday, 8/16/19:
A. Back Squat
5-5-5-5
rest 2m b/t sets
B. “San Francisco Crippler”
30 Back Squats (225/155)
1000m Row

Saturday, 8/17/19:
“Eileen’s Excellent Adventure”
7 Rounds
7 Handstand Push Ups
Run 300m
10 Barbell Power Snatches @ 95/65

Sunday, 8/18/19:
With a Partner:
100/80 Calorie Bike
100 Box Jump Overs (24/20)
100 DB/KB Deadlifts (50/35 w/ DB) (or 53/35 w/ KB)
100 Burpees
100/80 Calorie Bike
*reps split however

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

Weekly BURN Workouts: 8/12/19-8/16/19

Monday, 8/12/19:
Tabata:
Pull-Ups
– rest 1 minute –
Hand Release Burpees
– rest 1 minute –
Ski Erg
– rest 1 minute –
V-Ups

Tuesday, 8/13/19:
E4MOM x 24 minutes
Interval 1/3/5
500/400m Row
30 Russian KB Swings
Interval 2/4/6
500/400m Row
25 Wall Ball Shots

Wednesday, 8/14/19:
AMRAP 5
5 DB Power Cleans
10 Push-Ups
15 Box Jumps
:30 Plank Hold
rest 1:00 x 4 sets

Thursday, 8/15/19:
E2MOM x 20 minutes
Interval 1/3/5/7/9
20/15 Calorie Assault Bike Sprint
Interval 2/4/6/8/10
100 Single Unders
12 Burpees

Friday, 8/16/19:
Part 1:
3 rounds:
12 tempo Goblet Squats
1:00 Row @ tough pace
Rest 1:00
Part 2:
3 rounds:
12 DB Strict Press
1:00 Row @ tough pace
Part 3:
Tabata Weighted Sit-Ups

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

Weekly CrossFit Workouts: 8/5/19-8/11/19

Monday, 8/5/19:
A. Front Squats
8-6-4-2
rest 2m b/t sets
B. AMRAP 8
10 DB Front Rack Lunges @ 50/35
30 Double Unders

Tuesday, 8/6/19:
“Triple Decker”
On the 0:00…
4K/3.5K Assault Bike
On the 10:00….
2K/1500m Row
On the 20:00…
1 Mile Run

Wednesday, 8/7/19:
A. Every 90 sec x 12 min (8 sets):
2 Hang Power Snatches *building*
B. For Time:
21-15-9
OHS (95/65)
Burpees

Thursday, 8/8/19:
10 rounds:
:30 Max Effort Row Sprint
rest 2:00
*During rest interval accumulate as many Lunges (bodyweight), Push-Ups, Toes to Bar as possible. Movements will be athletes choice, and they can mix and match anyway they’d like.*
**Score = Max Distance on Rower during interval + total reps during rest.**

Friday, 8/9/19:
A. Push Press
8-6-4-2
B. EMOM 15
1 – 10 DB Push Presses (50/35)
2 – 15 American Kettlebell Swings (53/35)
3 – 10 Box Jump Overs (24/20)

Saturday, 8/10/19:
4 Rounds
Run 400m
10 Power Cleans (135/95)
10 Front Squats (135/95)

Sunday, 8/11/19:
With A Partner:
AMRAP 7
Alternating 300m Row SPRINTS
rest 2 minutes
AMRAP 7
10 Alternating DB Snatches (50/35)
5 Burpees over the DB
*partners switch every round
rest 2 minutes
AMRAP 7
10/7 Cal Row
*Partners alternate Row
*10 Partner Sit Ups after every Row

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

Weekly BURN Workouts: 8/5/19-8/9/19

Monday, 8/5/19:
5 rounds:
:30 DBL DB Front Squats
:30 Double Unders
:30 Side Plank L
:30 Side Plank R
:30 Rest
– 2 minute rest –
5 rounds:
:30 DBL DB Alternating Lunges
:30 Double Unders
:30 Front Plank
:30 Hollow Hold
:30 Rest

Tuesday, 8/6/19:
From 0 – 10 minutes
4000/3500m Assault Bike
From 10 – 20
2000/1500m Row
From 20 – 30
1 Mile Run

Wednesday, 8/7/19:
21-15-9-9-15-21
American Swings
Pull-Ups
Burpees

Thursday, 8/8/19:
Interval 1:
3 minute Max Distance Ski
into
3 minutes Max Push-Ups
– 1 minute rest –
Interval 2:
3 minutes Max Distance Ski
into
3 minutes Max Box Jumps
– 1 minute rest –
Interval 3:
3 minutes Max Distance Ski
into
3 minutes Max Toes to Bar

Friday, 8/9/19:
EMOM x 25
minute 1 & 2 – 300m Run
minute 3 – Alt. DB Snatch x 18-20 reps
mintue 4 – DB Push Press x 18-20
minute 5 – Squat Jumps x 15

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

Weekly CrossFit Workouts: 7/29/19-8/4/19

Monday, 7/29/19:
A. Back Rack Reverse Lunges x 12 reps (6/side)
rest 2 minutes x 5 sets
+
AMRAP 10:
5 Devils Press (50/35)
10 Pushups

Tuesday, 7/30/19:
10 Rounds
12/9 Cal Row SPRINT
10 Sandbag Squats
5 Pull Ups (advanced- 10 UB Pullups)
**Follow the leader style- 10 rounds each**

Wednesday, 7/31/19:
EMOM 24:
Min 1: 5 Hang Power Cleans (155/105)
Min 2: AB 10/7 cals
Min 3: 10-15 Wall Ball Shots (20/14)
Min 4: 10-12 TTB

Thursday, 8/1/19:
5 min clock:
300m Run
30 sec Wall Sit (can add weight)
25 UB Russian KB Swings (53/35)
Rest remainder of time x 4 sets

Friday, 8/2/19:
4 sets:
8-10 DB Floor Press HEAVY
10 DB Rows/Side
Rest 60 sec
+
4 sets, follow the leader style:
50ft. Rope Pull, AHAP
into
Banded Tricep Pushdowns, Max Effort (25+ reps)
+
AMRAP 8:
Man Makers (50/35)

Saturday, 8/3/19:
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Sunday, 8/4/19:
For Time
800m run w/ Partner
+
4 Rounds
50 Russian KB Swings (70/53)
50 Sit Ups
50 Push Ups
*reps split however*
+
800m Run w/ Partner

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