WOD

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

Weekly CrossFit Workouts: 10/21/19-10/27/19

Monday, 10/21/19:
A. Every 2m x 14m
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
B. EMOM 8
1 – 6 Hang Power Cleans @ 155/105
2 – 15-20 Wall Ball Shots @ 20/14

Tuesday, 10/22/19:
A1. Strict HSPU x 6-8 reps rest 60s
A2. Weighted Plank Hold x :40s rest 60s x 4 sets
+
10 Rounds
5 Toes to Bar
5 Handstand Push Ups
25 Double Unders
*12m cap*

Wednesday, 10/23/19:
3 Sets:
1000m Run
30 Back Rack Reverse Lunges (95/65)
15 Burpees

Thursday, 10/24/19:
A1. Barbell Row x 10-12 reps rest 30s
A2. L-Hang Hold x :20-:30s
rest 60s x 4 sets
+
Groups of 2:
You Go, I Go, Style:
5 Sets:
Row 15/12 Calories
15 Russian Kettebell Swings @ 70/35
*non-working partner = forearm plank hold

Friday, 10/25/19:
AMRAP 10
10/7 Cal Bike
50 Double Unders
rest 3 minutes
AMRAP 10
10 Strict Pull Ups
20 Air Squats

Saturday, 10/26/19:
8:30am Class ONLY:
Open WOD 20.3
9:30, 10:30, 11:30am CrossFit Classes:
WOD:
“Barbells For Boobs”
For Time:
“Grace”
30 Clean and Jerks (135/95)
*8 minute cap*
-rest 5 minutes-
3 Rounds
500m Run
10 Snatches (135/95)

*30 min cap*

Sunday, 10/27/19:
With A Partner:
Buy in: 1k/750m Row
+
5 Rounds
20 Burpee Box Jumps (24/20)
20 Toes to Bar
20 Wall Ball Shots (20/14
+
Cash Out: 1k/750m Row
*reps/row split however

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

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Weekly BURN Workouts: 10/21/19-20/15/19

Monday, 10/21/19:
EMOM x 21
min 1 – 15 DB Power Cleans
min 2 – 15 Wall Ball Shots
min 3 – 13/10 Calorie Row

Tuesday, 10/22/19:
AMRAP 4
10 Push-Ups
10 V-Ups
50 Single Unders
rest 1:00 x 4 sets

Wednesday, 10/23/19:
AMRAP 20
Run 400m
20 DB Reverse Lunges
15 Burpees
rest :30 after each set

Thursday, 10/24/19:
5 minute clock:
Row 500 meters
15 Box Jumps
– Max Russian Swings in remaining time –
rest 2:00 x 4 sets

Friday, 10/25/19:
AMRAP 10
10/7 Cal Bike
50 Mountain Climbers
-Rest 2 minutes-
AMRAP 10
10 Strict Pull Ups
20 Air Squats

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

Weekly CrossFit Workouts: 10/14/19-10/20/19

Monday, 10/14/19:
A. Every 90s x 12m
Hang Power Clean x 1
Front Squat x 1
+
B. EMOM 8:
Min 1: Power Clean x 8 reps (135/95)
Min 2: Front Squat x 8 reps (135/95)
*EMOM – 5 Burpees*

Tuesday, 10/15/19:
A1. Barbell Z Press x 5-5-4-4 @ 2112 tempo rest 60s
A2. Handstand Negatives x 3-5 reps @ 3111 tempo
rest 60s x 4 sets
+
EMOM 12:
Min 1: Row 12/10 cals
Min 2: 10-12 HSPU
Min 3: 15-20 Russian KB Swings (70/53)

Wednesday, 10/16/19:
Every 5 min x 25 min:
Assault Bike x 20/15 cals
20 Wall Ball Shots @ 20/14
300m Run

Thursday, 10/17/19:
4 Sets:
200m Farmer Carry
60 Double Unders
20 Toes to Bar

Friday, 10/18/19:
Every 3 min x 21 min:
10 Deadlifts (155/100)
10 Box Jump Overs @ 24/20
10 DB Box Step Ups @ 24/20 (50/35)

Saturday, 10/19/19:
8:30am- Open WOD 20.2 ONLY
+
9:30, 10:30, 11:30am CrossFit WOD:
Happy Birthday Coach Mikey!
“Mikey’s Madness”
Buy In: 50′ HS Walk
+
12-9-6
Squat Snatch (135/95)
Muscle Ups
+
Cash Out: 50′ HS Walk

Sunday, 10/20/19:
With A Partner:
3 Rounds:
1000/750m Row
400m SB Carry
20 Burpees over the Sandbag
*row/reps and sandbag carry split however
*one sandbag per group

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

Weekly BURN Workouts: 10/14/19-10/18/19

Monday, 10/14/19:
EMOM x 25
min 1&2 – 300m Run
min 3 – 16 Alt. DB Snatch
min 4 – 12 Burpees
min 5 – Rest

Tuesday, 10/15/19:
AMRAP 5
Row 250m
8 Pull-Ups
8 Push-Ups
15 Russian KB Swings
rest 1:30 x 4 sets

Wednesday, 10/16/19:
AMRAP 20
15/12 Calorie Assault Bike
18 Wall Ball Shots
15/12 Calorie Ski
rest :30 after each set

Thursday, 10/17/19:
10 sets:
:30 Farmers Carry
:30 Jump Rope
:30 V-Ups
:30 Rest

Friday, 10/18/19:
AMRAP 3
10 DB Deadlifts
10 Box Jumps
10 DB Step-Up Overs
rest 1:00 x 5 sets

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

Weekly CrossFit Workouts: 10/7/19-10/13/19

Monday, 10/7/19:
A. Overhead Squat
5-5-5-5
rest 2m b/t sets
B. AMRAP 12
300m Run
15 Overhead Squats (95/65)
12 Strict Pull Ups

Tuesday, 10/8/19:
A1. DB Seated Arnold Press @2112 Tempo x 6-6-6-6 rest 30s
A2. Handstand Hold x :40s rest 60s x 4 sets
+
AMRAP 10
6 Handstand Push Ups
12 Alt DB Snatches @ 50/35
30 Double Unders

Wednesday, 10/9/19:
4 Rounds:
Run 500m
12 DB Front Squats @ 50/35
21 Box Jumps @ 24/20
rest 2m after each set

Thursday, 10/10/19:
24 minute clock:
0 – 8 min:
300m Sandbag Carry AHAP
8 – 16 min:
Max Distance Row 7 minutes
16 – 24 min:
Hang Power Clean 3RM

Friday, 10/11/19:
4 Sets:
15 Thrusters @ 95/65
20 Hand-Release Push Ups
15 Toes to Bar
rest 2m after each set

Saturday, 10/12/19:
8:30 am- 20.1 ONLY
+
ALL Other CrossFit Classes:
WOD:
Every 4 min x 24 min:
12/9 cal AB
10 C2B Pullups
2 TNG Power Snatches *building*
**Saturday workouts subject to change due to Open WOD announcement.**

Sunday, 10/13/19:
0-10 min:
AMRAP 8
10 Front Squats (95/65)
5 Box Jumps @ 24/20
10-20 min:
AMRAP 8
10 DB Reverse Lunges @ 50/35
8 Box Jump Overs
20-30 min:
1 Mile Run
*Part A+B done as a “”You go, I go”” format. One partner
works while the other rests
*1 Mile Run performed together

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

Weekly BURN Workouts: 10/7/19-10/11/19

Monday, 10/7/19:
E4MOM x 20 minutes
300m Run
18 Goblet Squats
15 Pull-Ups

Tuesday, 10/8/19:
EMOM x 21
minute 1 – Row 13/10 Calories
minute 2 – 20 Alternating 1 Arm KB Swings
minute 3 – 30 Double Unders or 60 Single Unders

Wednesday, 10/9/19:
6 rounds:
50′ DB Front Rack Walking Lunge
15 Box Jumps
:45 Front Plank Hold
rest :30 after each set

Thursday, 10/10/19:
AMRAP 15
250m Row Sprint
rest :30 after each set
+
5 rounds:
:30 Burpees
:30 Rest

Friday, 10/11/19:
E4MOM x 20 minutes
200m Run
15 DB Thrusters
15 V-Ups

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

Weekly CrossFit Workouts: 9/30/19-10/6/19

Monday, 9/30/19:
A. On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.*
+
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
*15 min cap*

Tuesday, 10/1/19:
A1. DB Z-Press @2112 Tempo x 8, 8, 7, 6 Rest 1 min
A2. HS Hold (on wall or box) x 30 seconds, Rest 90 sec x 4 sets
+
AMRAP 12:
50 DU’s
15 DB Push Presses (50/35)
5 Wall Walks

Wednesday, 10/2/19:
Every 6m x 30m (5 sets)
Row 500/400m
25 Air Squats
20 Russian KBS @ 53/35
10-15 Toes to Bar

Thursday, 10/3/19:
AMRAP 22:
500m Run
4 TGU (2/side)
30 Box Step Ups (24/20)
40 sec forearm plank hold

Friday, 10/4/19:

“Adriana’s Assault”
0-10 min:
Max Cals AB in 8 min
10-20 min:
AMRAP 8:
10 DB Snatches (50/35)
8 Burpees
20-30 min:
4 sets:
Box Sled Push x 100′, into
50′ Broad Jump

Saturday, 10/5/19:

2012 Event 2:
For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
*22 min cap*

Sunday, 10/6/19:

5 Sets:
300m Medball Run*together*
20 Toes to Bar
25 Box Jump Overs @ 24/20
30 Russian KBS @ 70/53
*work partitioned however
*non-working partner holds a med ball plank during
the Russian KBS only

 

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