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

Weekly CrossFit Workouts: 11/23/20-11/29/20

Monday, 11/23/20:
A. Max Strict Pullups, Rest 2 min x 3 sets
+
“G.I. Jane”
For Time:
100 Burpee Pullups

Tuesday, 11/24/20:
A. Back Squat: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
B. Max Reps @ 85% of A
+
AMRAP 5
Assault Bike Cals:
Score 1: 50/40 Cals
Score 2: Total Cals in 5 minutes
**One 5 minute interval on bike: scores are max cals in that 5 minutes AND
time it took you to hit 50/40 within that 5 minute clock!**

Wednesday, 11/25/20:
A. Push Press: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
2 minute clock
Max Reps Push Ups
+
2 minute clock
Max Reps Sit Ups
+
2 minute clock
Max Double Unders

Thursday, 11/26/20:
HAPPY THANKSGIVING!!
“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Friday, 11/27/20:
Row 1k
rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m

Saturday, 11/28/20:
A. Deadlift: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
1 mile run TT

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

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Weekly CrossFit Workouts: 11/16/20-11/22/20

Monday, 11/16/20:
EMOM 18:
Min 1: 6-10 Pullups *can scale up to C2B, if possible* (home: bent over rows)
Min 2: 50 DU’s
Min 3: 12-15 Pushups

Tuesday, 11/17/20:
A. Back Squat:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At Home:
Tempo Goblet OR front rack squats x 6-8 each set @3211 tempo
B. 3 Rounds:
10 DB Hang Power Cleans (50/35)
15 DB Front Squats (50/35)
10 DB Box Step Overs

Wednesday, 11/18/20:
A. Push Press:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At Home:
Arnold Press x 4-5/side
+
EMOM 12:
Min 1: DB Push Press x 10-15 Reps
Min 2: 10/7 cal AB SPRINT
Min 3: 30 sec max Chin-Ups (home- bicep curls)

Thursday, 11/19/20:
2 min Clock:
25 Wall Ball Shots (20/14)
Max Burpees in remaining Time
Rest 2 min x 5 sets
*Score= total # of burpees*

Friday, 11/20/20:
A. Deadlift:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At home:
5 Single leg deadlifts/side + 10 weighted glute bridges (DB on hips)
+
AMRAP 10:
20 American KB Swings (53/35)
15 Box Jump Overs (24/20)

Saturday, 11/21/20:
“Blame Canada: Elias’ Emigration”
1000m Row (sub at home= another run)
50 HSPU (sub= seated Z-Press)
1000m Run
50 S20 (115/75)
**25 min cap**

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

Weekly CrossFit Workouts: 11/9/20-11/15/20

Monday, 11/9/20:
AMRAP 15
5 Pull Ups
10 Hand-Release Push Ups
15 V-Ups or Toes to Bar

Tuesday, 11/10/20:
A. Back Squat
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30-3m b/t sets
B. 3 Sets:
10 Front Squats @ 135/95
rest :15s
20 Russian Kettlebell Swings @ 70/53
rest :15s
30 Bodyweight Reverse Lunges AFAP
rest :90s b/t sets
*12 minute cap*

Wednesday, 11/11/20:
A. Push Press
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30s -3m b/t sets
B. EMOM 8
1 – 6-8 Single Arm DB Push Press/side @ 50/35 (hold non-working
arm in DB Press Rack position)
3 – ME Chin Over the Bar Supinated Hang
*20s cap for hang*

Thursday, 11/12/20:
2 Sets:
A. AMRAP 5
Assault Bike x 10/7 Cals
15 Air Squats
rest 3 minutes
B. AMRAP 5
50 Double Unders
20 Hollow Rocks
rest 3 minutes

Friday, 11/13/20:
A. Deadlift
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30s-3m b/t sets
B. 3 Sets – For Quality
8-10 Single Leg DBL Dumbbell Deadlifts/side
rest :30s
12 Skater Jumps (6/side) w/ pause in the landing
rest :30s
20-30 Glute Bridges
rest as needed b/t sets

Saturday, 11/14/20:
Buy In: 800m Run
into
21-15-9
Alt DB Snatches (50/35)
Toes to Bar
into
Cash Out: 800m Run

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

Weekly CrossFit Workouts: 11/2/20-11/8/20

Monday, 11/2/20:
A1. Active Hang x :20-25s OR
Kipping Beat Swing x 12-15 reps
rest :30s
A2. Renegade Row x max reps in :60s
(Push Up/ Row / Push Up/ Row)
rest 2 minutes x 3 sets
B. 3 Sets – For Quality
8-12 Chin Ups @ 2111
16-20 Alternating Dumbbell Curls @ 2010 (25/15)
25-30 Hollow Rocks
*12 minute cap*

Tuesday, 11/3/20:
A. Back Squat
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. For Time
50 Sumo KB Deadlifts @ 53/35
30 Box Jump Step Downs @ 24/20
50 Russian Kettlebell Swings @ 53/35
*7 minute cap*
C. Movement Work – 1-2 Sets
10 Quadruped Hip CAR’s (5/side)
10 90/90 Hip Rotations (5/side)
:30s Samson/Side

Wednesday, 11/4/20:
A. Push Press
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. AMRAP 7
9 Hang Power Cleans @ 95/65
6 Burpees

Thursday, 11/5/20:
8 Sets:
Row 20/15 Cals
20 Plank KB/DB Drag Throughs
16 Reverse Lunges (Goblet if desired)
rest :30s b/t sets

Friday, 11/6/20:
A. Deadlift
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. 2 Sets:
2 minute clock
:30s Unbroken Max Reps Deadlift @ 135/95
Max Effort Wall Sit in remainder time
rest 2 minutes b/t sets

Scale Up options if able: 185/115, 225/155
*Goal here is practicing deadlift cycling and keeping
movement efficiency*
C. Movement Work – 2 Sets
3 Point Single Leg Hip Hinge Matrix/side
12 Cossack Squats (6/side) *goblet loaded
if desired*

Saturday, 11/7/20:
5 Sets:
50 Double Unders
12 Hang Power Snatch @ 115/80
9 Thrusters @ 115/80
rest :90s b/t each set
*17 minute cap*

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

Weekly CrossFit Workouts: 10/26/20-11/1/20

Monday, 10/26/20:
A1. Single Arm DB Rows x 6-8 Reps/side @2112 Tempo, Rest 60 sec
*heavier than last week*
A2. Deficit Pushups (hands on plates) @2111 Tempo x 10-12 Reps,
Rest 60 sec x 3 sets
+
EMOM 8:
Min 1: 30 sec Max Strict Pullups
Min 2: 40 sec Hollow Hold

Tuesday, 10/27/20:
A. Back Squat:
8 @ 65%
6 @ 70%
4 @ 75%
+
Every 2 min x 10 min:
10 Squat Cleans (95/65)
8 Burpees over the bar

Wednesday, 10/28/20:
A. Push Press:
8 @ 65%
6 @ 70%
4 @ 75%
+
AMRAP 10:
8 Seated Z-Press
20 DB/KB Plank Taps
50 DU’s

Thursday, 10/29/20:
300m Row @ moderate pace
200m Row @ fast pace
100m Row @ sprint pace
Rest 2 min x 5 sets

Friday, 10/30/20:
A. Deadlift:
8 @ 65%
6 @ 70%
4 @ 75%
+
3 Rounds:
20 KB/DB Deadlifts, unbroken
15 Pullups
*8 min cap*

Saturday, 10/31/20:
Every 7 min x 28 min:
Intervals 1 & 2: 800m Run + 24 DB Snatches
Intervals 3 & 4: 800m Run + 30 BJO (24/20)

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

Weekly CrossFit Workouts: 10/19/20-10/25/20

Monday, 10/19/20:
A1. Single Arm DB Rows x 8-10 Reps/side @2112 Tempo, Rest 60 sec
A2. Tempo Pushups @3111 x 10-12 Reps, Rest 60 sec x 3 sets
+
4 Sets, for Quality:
8-10 Strict Pullups (done in 1-2 sets)
12 DB Hammer Curls
25 sec Active bar hang

Tuesday, 10/20/20:
A. Back Squat:
10 @ 55%
8@60%
6@65%
Rest 2 min bt sets
+
AMRAP 7:
10 Front Rack Lunges (95/65)
8 BJO (30/24)

Wednesday, 10/21/20:
A. Push Press:
10 @ 55%
8@ 60%
6@ 65%
Rest 2 min bt sets
+
EMOM 10:
Min 1: Bent Over Barbell Row x 10-12 Reps
Min 2: 10-12 Burpees over DB

Thursday, 10/22/20:
E4MOM x 24 Min:
Intervals 1, 2, 3: 500m/ Row *Start at 10-12 sec off PR pace, and increase each interval*
Intervals 4, 5, 6: 1k AB *Increase pace each set*
**Partner switch after 3 intervals in a row on one machine**

Friday, 10/23/20:
A. Deadlift:
10 @ 55%
8@60%
6@65%
Rest 2 min bt sets
+
AMRAP 10:
15 KB Jump Squats
30 sec Goblet Wall Sit
15 V-ups

Saturday, 10/24/20:
1000m Run
+
4 Rounds:
10 Squat Clean Thrusters (95/65)
50 DU’s
*Athletes may choose to scale up to 115/80 on the squat clean thruster, ONLY if reps can be done unbroken or with 1
break. Practice efficient barbell cycling here.*

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

Weekly CrossFit Workouts: 10/12/20-10/18/20

Monday, 10/12/20:
A. Max Unbroken Pullups (Strict or Kipping, 1 set)
Rest 2 minutes x 3 sets
+
B. 2 minute clock
Max Reps Push Ups
C. 2 minute clock
Max Reps Sit Ups
D. 2 minute clock
Max Double Unders

Tuesday, 10/13/20:
A. Back Squat- 1 RM
-rest 5 minutes before B-
B. Max Reps @ 85% of A
C. 2 Sets
10 90/90 Hip Rotations (5/side)
:30s Single Leg Glute Bridge Hold/side

Wednesday, 10/14/20:
A. Single Arm Push Press x max reps (R) / (L)
rest :30s b/t arms
rest 2 minutes b/t sets x 3
B. For Time
100 Burpee Box Jumps @ 24/20
*10 minute time cap*

Thursday, 10/15/20:
Row 1k
rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m

Friday, 10/16/20:
A. Front Rack Box Step Ups
3 x 10 reps (5/side)
rest 2 minutes b/t sets
*Goal: 33% of Deadlift*
+
AMRAP 5
Assault Bike Cals:
Score 1: 50/40 Cals
Score 2: Total Cals in 5 minutes
**One 5 minute interval on bike: scores are max cals in that 5 minutes AND time it took you to hit 50/40 within that 5 minute clock!**

Saturday, 10/17/20:
“CFW Capacity Test”
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees

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