WOD

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

Weekly CrossFit Workouts: 5/20/19-5/26/19

Monday, 5/20/19:
AMRAP 10:
15 DB Front Squats (50/35)
10/7 Cal AB
-Rest 2 min-
AMRAP 10:
15 Barbell Push Presses (115/75)
50 DU’s

Tuesday, 5/21/19:
5 Sets
10 Supinated Barbell Rows
12 Bipolar Push Ups (6/side mixed)
rest 60s b/t sets
+
5 Sets
100′ SB Carry (heavy)
10 Box Jumps (30/24)
rest 60s b/t sets (or follow the leader style)
+
Groups of 2:
2 min Clock:
Partner A: AMRAP Sandbag Over Shoulder
Partner B: Plank Hold
Rest 1 min and switch

Wednesday, 5/22/19:
5 minute clock
300m Run
AMRAP
5 DB Thrusters @ 50/35
5 Burpees
in remaining time
rest 2 minutes x 4

Thursday, 5/23/19:
4 Sets
15 Toes to Bar
20 DB Step Ups @ 50/35 (20″”)
15 Toes to Bar
20 DB Deadlifts @ 50/35
*20m cap*

Friday, 5/24/19:
EMOM 24
1 – 15/12 Cal Row
2 – 10 HSPU
3 – 15-20 American KB Swing (70/53)

Saturday, 5/25/19:
Memorial Day Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
RX: With a 20# Vest

Sunday, 5/26/19:
In Groups of 2:
1500m Row *switch every 250m*
150 KB Swings (53/35)
1000m Run *Together*
150 Situps *together* (can be weighted)
1500m Ski *switch every 250m*
*Reps split however, except run & situps done together*

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

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Weekly BURN Workouts: 5/20/19-5/24/19

Monday, 5/20/19:
10 rounds:
:30 Goblet Squats
:30 Assault Bike
rest 2:00
10 rounds:
:30 DB Push Press
:30 Single Unders
+
Core:
3 sets:
Plank x :30
V-Ups x 15

Tuesday, 5/21/19:
Tabata:
Push-Ups
Box Jumps
Side Plank R
Side Plank L
Russian KB Swings
Mountain Climbers
*Alternating movements. Go from push-up to Box jump etc. Once you finish mountain climbers that’s 1 set. Complete 8 sets total.*

Wednesday, 5/22/19:
AMRAP 24
300m Run
10 DB Thrusters
10 Burpees
rest :30 after each round

Thursday, 5/23/19:
5 rounds:
1:00 DB Step Ups
1:00 Sit-Ups
1:00 KB High Pulls
1:00 Wall Sit Hold
1:00 Rest
+
Core:
3 sets:
Crossbody M.C. x :30
Russian Twists x :30

Friday, 5/24/19:
EMOM x 24
minute 1 – Row 150 meters
minute 2 – Seated DB Strict Press x 12-15 reps
minute 3 – Box Push x 100′ (add weight on box)
+
Core:
Partner Weighted Plank (alt rounds)
12 Tabata Intervals (6/person)

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

Weekly CrossFit Workouts: 5/13/19-5/19/19:

Monday, 5/13/19:
5 Rounds
20 Push Ups
30 Alternating Lunges
20 Pull Ups
30 Jump Squats
*scale up = bring a 20# weighted vest 🙂 *

Tuesday, 5/14/19:
Rope Pull x 25′, directly into
ME DB Push Press (aim for 15-20 reps)
Rest 90 sec x 3 sets
*10 min cap at this station*
+
AMRAP 8:
Rope Pull x 25′
SB Hold
*one person rope pulls, other person holds SB*
AMRAP 6:
150′ KB Farmer Carry
30 KB Plank Taps

Wednesday, 5/15/19:
AMRAP 5:
250m/200m Row
21 KB Swings (53/35)
35 DU’S
Rest 1 min x 4

Thursday, 5/16/19:
Happy Birthday Coach Alex!!
“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Friday, 5/17/19:
A. Deadlifts: 8, 6, 4, 2
B. AMRAP 12:
15 Deadlifts (155/105)
10 Burpee Box Jump Overs (24/20)

Saturday, 5/18/19:
4 Sets
15/10 Cal Assault Bike
15 Toes to Bar
10 Front Squats @ 135/95
400m Run
2m rest b/t sets

Sunday, 5/19/19:
AMRAP 7:
Row Max Cals
*partners switch every 10/7 cals. Non working partner hangs from pullup bar*
-Rest 2 min-
AMRAP 7:
10 American KB Swings (53/35)
10 Box Jumps (24/20)
*partners alternate rounds. Non working partner accumulates situps*
-Rest 2 min-
AMRAP 7:
250/300m Ski Erg Sprints
*partners alternate. Non working partner holds plank*

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

Weekly BURN Workouts: 5/13/19-5/17/19

Monday, 5/13/19:
AMRAP 25
10 Pull-Ups
20 Push-Ups
30 Sit-Ups (feet anchored)
40 Air Squats
rest 1:00 after each round

Tuesday, 5/14/19:
Tabata:
Ski Erg (calories)
rest 1 minute
Box Jumps 24/20
rest 1:00
Assault Bike (calories)
rest 1:00
DB Push Press
rest 1:00
Squat Thrusts

Wednesday, 5/15/19:
EMOM x 24
minute 1 – Row x 200 meters
minute 2 – Russian KB Swing x 30
minute 3 – 90 Single Unders
minute 4 – :45 Plank Hold

Thursday, 5/16/19:
Happy Birthday Coach Alex!!
“The DB Mountain Man”
For Time:
30 DB Snatches (15/arm)
800 Meter Run
60 DB Thrusters
800 Meter Run
30 DB Snatches (15/arm)
+
Core Cashout

Friday, 5/17/19:
“WF Mini Triathalon”
1 Mile Assault Bike
500m Run
1000m Row
*12 minute cap*
+
AMRAP 8
15 DB/KB Deadlifts
15 Burpee Box Jump Overs
+
Core Cashout

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

Weekly CrossFit Workouts: 5/6/19-5/12/19

Monday, 5/6/19:
50/40 Cal AB
40 Pullups
50 Box Jump
40 Pullups
50 DB Lunges (50/35)
50/40 Cal AB

Tuesday, 5/7/19:
AMRAP 5
10 Push Ups
50′ Farmer Carry
rest 2 minutes
AMRAP 5
10 SB Squats
100′ SB Carry
rest 2 minutes
x 2

Wednesday, 5/8/19:
AMRAP 8
300m Run
Squat Clean x 7 TNG reps (135/95)
rest 3:00 x 2 sets

Thursday, 5/9/19:
“The Ghost”
6 Rounds:
1 minute Row (Calories)
1 minute Burpees
1 minute Double Unders
1 minute Rest

Friday, 5/10/19:
EMOM 18
1 – 5 Deadlifts @ 3111 tempo
*pick a weight that’s challenging and true to tempo*
2 – Goblet Wall Sit x :30s (35/26)
3 – 20 Hollow Rocks

Saturday, 5/11/19:
8 min clock:
Row for Calories
-2 min rest-
8 min clock:
10 TTB
15 HSPU
-Rest 2 min-
8 min clock:
10 C2B Pullups
10 TNG Squat Snatches (95/65)

Sunday, 5/12/19:
AMRAP 30:
Groups of 2:
400m Run *together*
50 Hang Power Cleans (115/75)
60 Burpees
*Reps split however, except runs done together*

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

Weekly BURN Workouts: 5/6/19-5/10/19

Monday, 5/6/19:
AMRAP 20
20 Calorie Assault Bike
20 Pull-Ups
20 Box Jumps
100m Walking Lunges

Tuesday, 5/7/19:
AMRAP 6
10 Goblet Squats
10 Push-Ups
– rest 2:00 –
AMRAP 6
15 KB Sumo Deadlift High Pulls
10 Sit-Ups
– rest 2:00 –
AMRAP 6
20 Russan KB Swings
10/7 Calorie Ski Erg

Wednesday, 5/8/19:
6-8 sets:
Hill Sprints
rest/walk back down hill
+
AMRAP 10
50′ Bear Crawl
15 V-Ups
10 Dbl DB DL to Curl to Press

Thursday, 5/9/19:
“The Ghost”
6 rounds:
1 minute Row
1 minute Burpees
1 minute Double Unders
1 minute Rest

Friday, 5/10/19:
EMOM x 25
Minute 1 – Row x :40
Minute 2 – Sled Drag x 100′
Minute 3 – Wall Sit Hold x :40 (KB optional)
Minute 4 – Ski x :40
Minute 5 – DBL KB Deadlift x 12 reps

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

Weekly CrossFit Workouts: 4/29/19-5/5/19

Monday, 4/29/19:
5 minute Clock
Row 30/20 cals
Run 300m
rest remaining time x 6 sets

Tuesday, 4/30/19:
“Jason’s Journey”
1000m Run
21 Deadlift (225/155)
21 Push Ups
21 Ring Dips
800m Run
15 Deadlift (275/185)
15 Push Ups
15 Ring Dips
500m Run
9 Deadlifts (315/220)
9 Pushups
9 Ring Dips

Wednesday, 5/1/19:
2 min Clock:
15 Thrusters (95/65)
10 Burpees over the Bar
Max DU’s in remaining time
Rest 2 min x 5 sets

Thursday, 5/2/19:
AMRAP 22:
500m Row
1 min Accumulated Plank Hold
200m KB Farmer Carry

Friday, 5/3/19:
A. Every 90 sec x 15min (10 sets):
1 Power Snatch + 1 Hang Power Snatch
+
“Karen”
150 Wall Ball Shots (20/14)

Saturday, 5/4/19:
5 Rounds
10 Hang Power Clean @ 145/100
15 Toes to Bar
300m Run
20 Russian Kettlebell Swing @ 70/53

Sunday, 5/5/19:
In Groups of 2:
AMRAP 25:
60 Deadlifts (125/185)
60 Burpees
60 Situps *together*
200 DU’s
*Reps Split however, except situps done together*

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