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

Weekly CrossFit Workouts: 9/20/21-9/26/21

Monday, 9/20/21:
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 10:
Min 1: 12-14 DB Lunges (50/35) *DBs at sides*
Min 2: 20-25 Russian KB Swings (70/53)

Tuesday, 9/21/21:
5 TNG Clean & Jerks (135/95)
10 Burpees over the bar
20 Double Unders
Rest 2 min x 5 sets
*Keep the pace FAST and C&J unbroken*

Wednesday, 9/22/21:
A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
3 min clock:
10/8 cal Ski
Max HSPU in remaining time
Rest 2 min x 3 sets

Thursday, 9/23/21:
Every 10 min x 3 sets:
500m Row
800m Run
15 TTB
*9 min cutoff- scale run accordingly*

Friday, 9/24/21:
A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 8:
Min 1: 1-5 Ring Muscle Ups/6-8 C2B or Pullups (banded pullups @ 20X2)
Min 2: 12-16 DB Hang Snatches (50/35)

Saturday, 9/25/21:
5 min clock:
1k/.8k AB
AMRAP:
5 Box Jumps (30/24)
10 Goblet Squats
Rest 2 min x 4 sets

Sunday, 9/26/21:
In Groups of 2:
1000m Run *together*
100 Med Ball Situps *together*
500m Run *together*
100 V-Ups *split however*
300m Run *together*

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

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Weekly CrossFit Classes: 9/13/21-9/19/21

Monday, 9/13/21:
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
30 sec DB Front Squats (50/35)
30 sec Rest
30 sec DU’s
30 sec Rest
x 6

Tuesday, 9/14/21:
3 min Clock:
1k/.8k AB
3 TNG Power Clean & Jerks*
Rest 3 min x 4 sets
*Build in weight each set to a tough TNG triple.*

Wednesday, 9/15/21:
A. Strict Press
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
EMOM 10:
Min 1: Supinated Barbell Row x 10 Reps
Min 2: 15 Burpees

Thursday, 9/16/21:
Every 5 min x 6 sets:
Sets 1, 2, 3:
600m/500m Row
12 DB Lunges (50/35)
20 Situps
Sets 4, 5, 6:
400m Run
12 DB Snatches (50/35)
20 Situps

Friday, 9/17/21:
A. Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
10–>1
KB Swings (American) (53/35)
Pullups
*10 min cap*

Saturday, 9/18/21:
“Tijana’s Deathly Hallows”
AMRAP 12:
200m Run
8 Renegade Rows (1 pushup)
35 Double Unders
-2 min Rest-
6 min clock to build to heavy complex:
2 TNG Power Cleans + 2 Front Squats

Sunday, 9/19/21:
In Teams of 2:
AMRAP 20:
600m Ski
60 sec plank *together*
20 SA DB Push Press (50/35)
*Ski & push press split however. Plank done together*

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

Weekly CrossFit Workouts: 9/6/21-9/12/21

Monday, 9/6/21:
LABOR DAY: 8 & 9am Classes ONLY!
Groups of 2:
5k Row *partners switch every 500m*
*Non working partner perform: 10 Burpees + 16 DB Snatches (50/35) every switch*
**26 min cap**

Tuesday, 9/7/21:
A. Back Squat- Work to 1 RM in
20 minutes
+
5 min clock:
500m Run
in remaining time:
Max goblet squats

Wednesday, 9/8/21:
A. Strict Press- Work to
1 RM in 15 minutes
+
AMRAP 8:
50 DU’s
8 Renegade Rows (1 pushup)

Thursday, 9/9/21:
AMRAP 22:
400m Run
20 Box Step Ups (no weight)
20 Situps

Friday, 9/10/21:
A. Deadlift- Work to
1 RM in 20-25 minutes
+
“Instagram Model Status”
2-3 Sets:
10 Banded Glute Bridges (Mini band)
10 Banded Clamshells/side
10 Banded Lateral Steps/side
10 Birddogs w/ 2 sec pause at extension

Saturday, 9/11/21:
9/11 WOD
Buy In: 300m Sandbag Carry
+
9 Rounds:
11 Thrusters (95/65)
11 Burpee Box Jump Overs (24/20)
**Can stagger start if not enough sandbags**

Sunday, 9/12/21:
With a partner:
5 Rounds:
1 mile AB
30 Russian KB Swings (70/3)
20 TTB
*Reps split however*

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

Weekly CrossFit Workouts: 8/30/21-9/5/21

Monday, 8/30/21:
“Triple Two”
2 Mile Run
200 Double Unders
2k Row
*28 minute cap*

Tuesday, 8/31/21:
Tabata (:20s on / :10s off x 8 intervals)
Push Press (75/55)
rest 1 minute
Pull Ups
rest 1 minute
Burpees
rest 1 minute
Toes to Bar

Wednesday, 9/1/21:
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
*1 set at each station-Done outside, if possible*

Thursday, 9/2/21:
1000m/750m Ski
+
7 Rounds:
25 Russian KB Swings (70/53)
25 Situps
+
1000m/750m Ski
*22 min cap*

Friday, 9/3/21:
EMOM 20:
Min 1: 5-8 Ring MU/8-10 C2B OR Pullups
Min 2: DB Reverse Lunges x 12 Reps (50/35)
Min 3: Pushups x 15-20 Reps
Min 4: 45 sec hollow hold

Saturday, 9/4/21:
For Time:
4 Rounds:
500m Run
15 Power Snatches (75/55)

Sunday, 9/5/21:
Buy In:
300m Sandbag/Farmer Carry
*One partner picks either the sandbag or farmer carry*
+
4 Rounds:
30 Box Jumps (24/20)
30 DB Deadlifts (50/35)
*Reps split however*
+
Cash Out:
300m Sandbag/Farmer Carry
*partners switch object from the buy in*

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

Weekly CrossFit Workouts: 8/23/21-8/29/21

Monday, 8/23/21:
AMRAP 20
200m Farmer Carry (53/35)
50 Double Unders
25 Sit Ups

Tuesday, 8/24/21:
A. Close Grip Bench Press
4-3-2-1
rest 2:30s b/t sets
B. EMOM 8
1 – :40s Max Reps Renegade Rows (Push Up/Row/Push Up/Row)

2 – :40s Max Reps Toes to Bar

Wednesday, 8/25/21:
Every 6m x 24m (4 sets)
Row 500m
3 TnG Power Clean*
*Build to tough triple across the 4 sets
**Scale: :60s TnG Power Cleans x max reps

Thursday, 8/26/21:
AMRAP 10
Assault Bike x 15/12 Cals
15 Burpees
-rest 3 minutes-
AMRAP 10
Run 200m
15 Russian KBS @ 70/53

Friday, 8/27/21:
For Time
3 Sets
5-8 Ring Muscle Ups or 10 Kipping Pull Ups or 5 Banded Pull Ups @ 30×2
10 Barbell Front Squats (95/65)*
increase weight each set to
115/75, 135/95
rest 2 minutes b/t sets
-rest 5 minutes-
For Time
3 Sets
5-8 Ring Muscle Ups or 10 Kipping Chest to Bar Pull Ups or 5 Banded
Chin Ups @ 30×2
10 Barbell Front Rack Lunges (95/65)*
*increase weight each set to 115/75, 135/95
rest 2 minutes b/t sets

Saturday, 8/28/21:
AMRAP 15
20 DB Deadlifts (50/35)
15 Box Jumps (24/20)
10 Toes to Bar
+
Core – Coaches Choice

Sunday, 8/29/21:
3 Rounds For Time
A: 400m Run
B: AMRAP
5 Power Snatches (95/65) + 5 Burpees over the Bar
**1 Round = when both partners complete the 400m run

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

Weekly CrossFit Workouts: 8/16/21-8/22/21

Monday, 8/16/21:
Every 3 minutes x 12 minutes (4 sets)
Row 30/24 Cals
10 Burpees over the Erg
rest 2 minutes b/t EMOMs
Every 3 minutes x 12 minutes (4 sets)
Run 300m
15 Wall Ball Shots (20/14)

Tuesday, 8/17/21:
A. Close Grip Bench Press
6-4-3-2
rest 2 minutes b/t sets
B. For Time
50 Chest to Bar Pull Ups or 50 Pull Ups
*each drop = 5 Toes to Bar*
*7 minute cap*
+
Pump Cash Out/Shoulder Prehab:
2 Sets
20 DB Curls w/ iso hold on opposite arm (10/side – non-alt)
rest :30s
20 Banded Face Pulls – light
rest :30s

Wednesday, 8/18/21:
A. Deadlift- Build to tough single
5-4-3-2-1
rest 3 minutes b/t sets
B. 3 Sets – For Quality FBB Style (9 minutes)
:30s Glute Bridge Walk Outs
rest :15s
:30s Goblet Wall Sit (70/53)
rest :15s
:30s Star Plank or Weighted Side Plank (L)
rest :15s
:30s Star Plank or Weighted Side Plank (R)
rest :15s

Thursday, 8/19/21:
3 Rounds:
800m Run
15 Push Jerks @ 95/65
25 Box Jump Overs (24/20)

Friday, 8/20/21:
4 Sets:
3-5 Ring Muscle Ups or 8-10 Chest to Bar Pull Ups
rest :30s
25 Dumbbell Floor Press @ 20% BW/hand (overhand grip)
rest :30s
10 Back Rack Lunges (5/side) @ 30×1 tempo
rest 2 minutes b/t sets

Saturday, 8/21/21:
“Thanks Kyle”
Partner Workout – Work split however
For Time:
4 Rounds:
40 Cal Row
30 Squat Clean Thrusters (135/95)
20 Burpees over the Bar

Sunday, 8/22/21:
For Time:
1000m Run
400m Sandbag Carry
800m Run
300m Sandbag Carry
400m Run
200m Sandbag Carry
*goal = no more than 2 drops on the sandbag carry

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

Weekly CrossFit Workouts: 8/9/21-8/15/21

Monday, 8/9/21:
3 Sets:
2 minutes each for max reps
Wall Ball Shots (20/14)
Assault Bike Cals
Double Unders
1 minute rest b/t movements
*Goals:
WBS: 40+
AB: 30/24+
DU: 150+

Tuesday, 8/10/21:
A. Close Grip Bench Press
8-8-6-6
rest 2 minutes b/t sets
B. 30-20-10
DB Floor Press (50/35) (pronated grip)
Dumbbell Deadlifts (50/35)

Wednesday, 8/11/21:
Every 6 minutes x 24 minutes (4 sets)
300m Run
8 TnG Power Cleans (135/95)
10 Box Jumps (30/24)

Thursday, 8/12/21:
4 Rounds:
Row 500m
15 Dumbbell Thrusters (50/35)
20 Sit Ups
rest 3 minutes b/t sets

Friday, 8/13/21:
EMOM 10
1 – Ring Muscle Ups x 1-3 reps or 5 Chin Ups @ 20×2
2 – Deficit DB Reverse Lunges x 12 reps (6/side) @ 2011 tempo
4″ deficit
Rest 2 minutes
EMOM 10
1 – Push Ups x Max reps -2 (2 reps below failure)
2 – Dumbbell Romanian Deadlifts x 12-14 reps @ 2011 tempo

Saturday, 8/14/21:
AMRAP 15
3 Handstand Push Ups
6 Hang Power Snatches (95/65)
9 Toes to Bar

Sunday, 8/15/21:
For Time – With a Partner
Assault Bike x 50 Calories
into
5 Rounds
30 Prisoner Box Step Ups (24/20)
30 Russian KBS (53/35)
into
Assault Bike x 50 Calories
*Work split however
*Partner B rests while Partner A works

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