WOD

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

Weekly CrossFit Workouts: 1/20/20-1/26/20

Monday, 1/20/20:
EMOM 24
1 – Row 15/12 Cals
2 – 10 Sandbag Reverse Lunges (5/side)
3 – Row 15/12 Cals
4 – :40s Sandbag Hold

Tuesday, 1/21/20:
A. Push Jerk
10-8-6-4-2
Rest 2 min between sets
B. AMRAP 7
12 Push Jerks @ 95/65
8 Kipping HSPU

Wednesday, 1/22/20:
A. Back Squat 8-8-8 @ 60% of 1 RM rest 60s b/t sets
B. Power Clean: 2-2-2-2 *Build to tough TNG double*
C. With A Partner:
8 min clock:
Max cals on AB
*Switch every 10/7 cals*

Thursday, 1/23/20:
50 Double Unders
25 Toes to Bar
10 DB Front Squats @ 50/35
40 Double Unders
20 Toes to Bar
10 DB Front Squats @ 50/35
30 Double Unders
15 Toes to Bar
10 DB Front Squats @ 50/35
20 Double Unders
10 Toes to Bar
10 DB Front Squats @ 50/35
10 Double Unders
5 Toes to Bar
10 DB Front Squats @ 50/35

Friday, 1/24/20:
A. Muscle Up Practice x 10-12 minutes
Group 1 – Kipping Ring Work
Group 2 – Jumping MU (feet on the ground) – Box Drill
Group 3 – E2MOM 5 Box Dips + 5 Pull Ups
B. “Power Amanda”
9-7-5
Ring Muscle Ups
Power Snatches (135/95)
*scale for MU= 2x amount of pullups*

Saturday, 1/25/20:
‘Will Sing For Waffles’ the Story of Daniel & Casey”
50 Power Cleans (115/80)
25 Burpee Box Jump Overs (30/24)
50 OHS (115/80)
25 Burpee Box Jump Overs (30/24)
*25 minute cap*

Sunday, 1/26/20:
In Groups of 2:
AMRAP 25:
1000m Row
50 DB Snatches (53/35)
50 TTB
100 DU’s

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

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Weekly BURN Workouts: 1/20/20-1/24/20

Monday, 1/20/20:
5 rounds:
20/15 Calorie Row
20 DBL DB Front Squats
20 Burpees
*20 minute cap*

Tuesday, 1/21/20:
Tabata:
DB Push Press
Pull-Ups
Handstand Hold
Bent Knee Hollow Rock

Wednesday, 1/22/20:
4 sets:
DB Power Clean x 10 reps
– immediately into –
Box Step Ups x 20 reps @ 16″
rest 1:00
+
10 minute clock:
:30 Assault Bike *tough pace*
:30 Slow Spin

Thursday, 1/23/20:
50 Russian KB Swings
25 V-Ups
20 Box Jumps
40 Russian KB Swings
20 V-Ups
20 Box Jumps
30 Russian KB Swings
15 V-Ups
20 Box Jumps
20 Russian KB Swings
10 V-Ups
20 Box Jumps
10 Russian KB Swings
5 V-Ups
20 Box Jumps

Friday, 1/24/20:
5 minute clock:
300m Run
AMRAP Devil’s Press (in remaining time)
rest 1:00 x 4 sets
*Goal is to increase the weight each round.*

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

Weekly CrossFit Workouts: 1/13/20-1/19/20

Monday, 1/13/20:
5 Rounds
20/15 Cal Row
15 DB Front Squats
15 Russian Kettlebell Swings (53/35)
rest 2 minutes b/t sets

Tuesday, 1/14/20:
A. Push Press
10-8-6-4-2
Rest 2 min between sets
B. AMRAP 8
5 Strict HSPU
10 C2B Pullups

Wednesday, 1/15/20:
A. Back Squat: 10-10-10 @55% of 1RM, Rest 60 sec between
B. Hang Power Clean: 3-3-3-3 *build to tough 3*
C. 1k Assault Bike TT

Thursday, 1/16/20:
5 Rounds
50 Double Unders
25 Hand-Release Push Ups
20 Alternating DB Reverse Lunge (10/side)

Friday, 1/17/20:
A, Kipping Practice x 10-12 minutes
Group 1 – Butterfly or Kipping Mechanics (Coach Led)
Group 2 – Padded Kipping Drills
Group 3 – Ring Row Negative or Pull Up Negatives
E2MOM – 5 Ring Row or Pull Ups @ 3113
+
EMOM 8
1 – 15/12 Cal Row
2 – 10-15 Pull Ups

Saturday, 1/18/20:
3 Rounds
20 Deadlifts @ 225/185
20 Burpee Box Jump Overs 24/20

Sunday, 1/19/20:
Groups of 2:
4 Rounds:
40/30 Cal AB
20 Hang Power Cleans (135/95)
30 Pushups
*Reps Split However*
*22 min cap*
+
Core Cashout

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

Weekly BURN Workouts: 1/13/20-1/17/20

Monday, 1/13/20:
AMRAP 20
Row 20/15 Calories
Goblet Lunges x 20 reps
Single Arm Russian Swings x 20/arm

Tuesday, 1/14/20:
AMRAP 20
10 Pull-Ups
:20 Pike Handstand Hold on Box
100 Meter Farmers Carry
:30 Plank Hold

Wednesday, 1/15/20:
E2MOM x 20 minutes
Assault Bike x 10/7 Calories
DB Squat Cleans x 8-10 reps

Thursday, 1/16/20:
Every 4 minutes x 20 minutes
300m Run
10 Box Jumps
20 Tuck Ups

Friday, 1/17/20:
21-15-9
DB Thrusters
Burpees
rest 2-3 minutes
21-15-9
DB Deadlifts
SA Plank Row

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

Weekly CrossFit Workouts: 1/6/20-1/12/20

Monday, 1/6/20:
A. Back Squat: Build to a Tough Single
B. AMRAP 7
Ascending Ladder
3-6-9-12-15, etc
Russian KBS @ 70/53
Goblet Squats (70/53)

Tuesday, 1/7/20:
A. Strict Press
10-8-6-4-2
rest 2m b/t sets
B. EMOM 10
1 – 10 Dumbbell Z-Press
2 – 50 Double Unders

Wednesday, 1/8/20:
:90s On/ :30s Off:
4 Rounds:
Row
Sandbag Carry
Ski Erg

Thursday, 1/9/20:
2 minute clock
20 Wall Ball Shots (20/14)
MAX Cals Bike in remaining time
rest 2 minutes x 6 sets

Friday, 1/10/20:
A1. Inverted Row x 8-10 reps @ 3111
rest 60s
A2. Weighted Plank x :60s
x 4 sets
rest 60s
B. EMOM 12
1 – 5 Strict Pull Ups @ 3111
2 – 10-12 Dips

Saturday, 1/11/20:
“Gabriella”
25 Squat Clean Thrusters (135/95)
50 Box Jumps (24/20)
75 Toes to Bar
100 Double Unders
*5 Burpees EMOM
*30m time cap*
*compare to 10/29/16*

Sunday, 1/12/20:
Cardio & Abs
Groups of 2:
0-10 min:
Run 1 mile *together*
10-20 min:
Max Cals Ski Erg
*switch every 10 cals*
*Non working partner holds plank*
20-30 min:
Max Cals AB
*switch every 10 cals*
*Non working partner does situps*

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

Weekly BURN Workouts: 1/6/20-1/10/20

Monday, 1/6/20:
AMRAP 15
30 Russian Kettlebell Swings
20 Front Rack Lunge Steps
+
Core Workout Coaches Choice

Tuesday, 1/7/20:
EMOM x 21
minute 1 – 8 Single Arm Push Press/Arm
minute 2 – 50 Double Unders
minute 3 – 10 Burpees

Wednesday, 1/8/20:
3 rounds:
500/400 meter Ski
1:30 Plank Hold
750/600 meter Row
rest 1:00 after each set

Thursday, 1/9/20:
6 rounds:
1:00 Wall Ball Shots
1:00 Assault Bike Calories
1:00 Rest

Friday, 1/10/20:
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 V-Ups

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

Weekly CrossFit Workouts: 12/30/19-1/5/20

Monday, 12/30/19:
A. Back Squat
5 @ 40%
5 @ 50%
5 @ 60%
*all based on training max*
+
AMRAP 4
40 Wall Ball Shots (20/14)
in remaining time: Max Air Squats
-rest 2 minutes
AMRAP 4
30 Box Jump Overs (24/20)
in remaining time: Max Air Squats
Score = total # of air squats across both movements

Tuesday, 12/31/19:
New Year’s Eve:
“Tiger Blood”
3 Rounds:
10 C&J (135/95)
400m Run
*CF New England Benchmark*

Wednesday, 1/1/20
CLOSED
Happy New Year!!

Thursday, 1/2/20:
A. Push Press: Build to a Tough Single (15-18 minutes)
B. For Time:
3 Rounds:
8 SA DB Strict Press (4/side)
35 DU’s
12 DB Push Presses (50/35)
35 DU’s
10 Pushups
*12 minute cap*

Friday, 1/3/20:
EMOM 18
1 – 12/9 Cal Assault Bike
2- 30 sec C2B Pullups
3- 20-25 Hollow Rocks

Saturday, 1/4/20:
A. Deadift: Find a tough single
B.1k Row TT

Sunday, 1/5/20:

In Groups of 3:
Partner A: 400/350m Ski
Partner B: AMRAP: 10 Hang Power Snatches (95/65) + 10 TTB
Partner C: Burpees to a Plate
*Continue the sequence until each partner
has completed 5 rounds per station
*30 min cap*

 

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