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

Weekly CrossFit Workouts: 1/18/21-1/24/21

Monday, 1/18/21:
A. Double Under Skill Work:
EMOM 6:
Level 1: Speed Steps x 40 sec
Level 2: Single/Double/Single x 40 sec
Level 3: 35-50 Unbroken DU’s
*Building more volume from last week. Level 3- bigger unbroken sets, if possible*
+
B. EMOM 12:
Min 1: 6-10 HSPU
Min 2: 10-12 Bent Over Barbell Rows
Min 3: 10-15 HR Pushups

Tuesday, 1/19/21:
A. Back Squat:
10, 10, 8, 8
Rest 2 min between
*Building with each set*
+
4 Rounds:
12 Back Squats (95/65, 135/95)
12 DB Box Step Overs (50/35)

Wednesday, 1/20/21:
A. Every 90 sec x 12 min (8 sets):
3 TNG Power Cleans
*Build to a tough triple for today*
+
6 min clock:
500m Run
+
Max Power Cleans in remaining time @ 80% of 1RM

Thursday, 1/21/21:
AMRAP 10:
Max Cal Rower
-Rest 5 min-
AMRAP 10:
50 DU’s
30 Wall Ball Shots (20/14)

Friday, 1/22/21:
A1. Staggered Stance KB/DB RDL x 10/side
@3111 Tempo, Rest 30 sec
*heavier than last week, if possible*
A2. Strict Pullups x 30 sec AMRAP
A3.Russian KB Swing x 30 reps, AHAP, unbroken
Rest 60 sec x 3 sets
**Can use a pair of DBs or KBs for A1.**
+
EMOM 8:
Min 1: 6-12 C2B Pullups
Min 2: 20 DB Deadlifts (50/35)

Saturday, 1/23/21:
“Ellen”
3 RFT:
20 Burpees
21 DB Snatches (50/35)
12 DB Thrusters (50/35)

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

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Weekly CrossFit Workouts: 1/11/21-11/17/21

Monday, 1/11/21:
A. Double Under Skill Work:
5 min clock, pick a level:
Level 1: Work on the jump- single under & speed step work
for 5 minutes.
Level 2: Single/Double/Single- working on getting unbroken sets of 10 here.
Level 3: Unbroken DU sets- as many unbroken sets of 30 reps in 5 minutes
+
AMRAP 12:
10 Push Press (135/95)
15 Box Jump Overs (24/20)

Tuesday, 1/12/21:
A. Overhead Squat:
10, 10, 8, 8
Rest 90 sec between
*Stay light on these- work on positioning and
overhead stability here*
+
EMOM 10:
Min 1: 12-14 OH Plate Lunges
Min 2: 10-12 Burpees to plate

Wednesday, 1/13/21:
A. Snatch:
EMOM 10:
1 Hang Snatch High Pull + 1 Hang Power Snatch
*Stay light to moderate- work on positions here*
+
30 sec DU’s
30 sec DB Snatches (50/35)
Rest 1 min x 5 sets

Thursday, 1/14/21:
AMRAP 10:
12/10 cal AB
15 Hand Release Pushups
-Rest 3 min-
AMRAP 10:
300m Run
20 Goblet Squats

Friday, 1/15/21:
A1. Staggered Stance KB/DB RDL x 8/side
@3111 Tempo, Rest 30 sec
A2. Strict Pullups x 5-8 Reps @ 3111 Tempo, Rest 30 sec
A3. Banded Glute Bridge x 15-20 Reps, brief pause at top
Rest 60 sec x 3 sets
**Can use a pair of DBs or KBs for A1. Strict Pullups
should be done in 1-2 sets- set up band accordingly.**
+
For Time:
100 Russian KB Swings (70/53)
*Every 25 reps=30 sec Wall Sit Hold*
**8 min cap**

Saturday, 1/16/21:
Open Workout 18.1
AMRAP 20:
8 TTB
10 DB Hang C&J (50/35)
14/12 Cal Row

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

Weekly CrossFit Workout: 1/4/21-1/10/21

Monday, 1/4/21:
A. Handstand Push Up Review – 8-10m
Handstand Hold – :30s – 1m
Handstand Push Up x 3-5 reps
Kipping Handstand Push Up x 3-5 reps
B. AMRAP 5
Max reps HSPU – Kipping or Strict
or
Accumulate Max Amount of Time in Handstand Hold
or Max reps Wall Walks.
Non-Wall Option
EMOM 5
:30s Max Reps Seated Z Press
*Compare to 11/30*
C. For Time
50 Toes to Bar
*Every 10 reps = 30 Double Unders

Tuesday, 1/5/21:
A. Front Squat
20 minutes to establish 1 RM
(no more than 3 attempts at new heavy loads)
*Compare to 12/1*
B. AMRAP 5
5 Thrusters (95/65)
10 Front Rack Reverse Lunges (95/65)

Wednesday, 1/6/21:
A. Every :90s x 15m (10 sets)
1 Clean and Jerk – establish tough single
*Power or Squat Clean
B. For Time
30 Shoulder to Overhead
*Every break = 5 Power Cleans
*5m cap*
L1: 135/95
L2: 11585
L3: 95/65
*Those who hit sub 2 before, add 10# or scale up to higher
level*
*Compare to 12/2*

Thursday, 1/7/21:
3 Sets:
750/600m Row
into
2 minutes
Max Reps Box Jumps
rest 3 minutes b/t sets

Friday, 1/8/21:
A. Every 2:30s x 20m (8 sets)
Build to tough Deadlift 3 RM
B. AMRAP 5
10 DB Deadlifts @ 50/35
10 Renegade Rows (no push up) @ 50/35

Saturday, 1/9/21:
AMRAP 20
4 Alt DB Power Snatch (50/35)
6 Chest to Bar Pull Ups
12 Burpees

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

Weekly CrossFit Workouts: 12/28/20-1/3/21

Monday, 12/28/20:
A. 10 minutes – Kipping HSPU or
HSPU Kick Off Practice
Level 1 – Every 2m x 10m
5-8 Kipping HSPU or 5-8 Lowering into
Kick off/Kick Off attempt
Level 2 – Every 2m x 10m
Handstand Kick Off Practice x 2-3 reps
into :5-:10s hold on each rep
Level 3 – Every 2m x 10
DB Push Press x 6-8 reps into :10s OH
Hold (moderate load)
B. For Time
30 Toes to Bar
30 DB Push Press (50/35)
30 Toes to Bar
15 Handstand Push Ups (or 15 DB Z Press)
*9 minute time cap*

Tuesday, 12/29/20:
A. Front Squat
5 x 5 @ 55-65% 1 RM
rest 2 minutes b/t sets
B. EMOM 12
1 – 10 Front Squats (155/105)*
2 – :30s Burpees over the Barbell

Wednesday, 12/30/20:
A. 5 Sets
1 Clean Pull + 1 Power Clean + 1 Push
Jerk
rest :90s b/t sets
B. AMRAP 7
3 Tng Power Clean and Jerks @ 65% 1 RM
50 Double Unders

Thursday, 12/31/20:
“Goodbye 2020”
AMRAP 20
20 Calorie Row
20 Deadlifts @ 185/135
20 Box Jump Step Downs (24/20)

Friday, 1/1/21:
CLOSED!
HAPPY NEW YEAR!

Saturday, 1/2/21:
A. AMRAP 10
15/12 Cal Assault Bike
10 Russian KBS @ 70/53
-rest 3 minutes b/t AMRAPs-
B. AMRAP 10
10 Pull Ups
10 Weighted Push Ups

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

Weekly CrossFit Workouts: 12/21/20-12/27/20

Monday, 12/21/20:
A1. Strict HSPU @3011 Tempo x 6-8 Reps
Rest :60 sec
*Focus is on the LOWERING portion- you may lower with control
and come off the wall, then kick back up!*
A2. Double Leg Hanging L-Sit x 20-25 seconds
Rest 60 sec x 3 sets
+
AMRAP 8:
10 DB Push Press (50/35)
15 Pullups

Tuesday, 12/22/20:
A. Front Squat:
3 Reps @80-90%
Rest 90 sec x 4 sets
+
EMOM 12:
Min 1: 20-25 Russian KB Swings (70/53)
Min 2: 50 DU’s
Min 3: 15-20 Goblet Squats (70/53)

Wednesday, 12/23/20:
A. Every 90 sec x 12 min (8 sets):
1 High Pull + 1 Hang Power Clean + 1 Push Jerk
+
4 Rounds:
10 Power Cleans (135/95)
10 Burpees over the bar
*10 min cap*

Thursday, 12/24/20:
“12 days of Christmas”
1 – Run 100m
2 – Thrusters 115/75
3 – Power Cleans (115/75)
4 – Push-Ups
5 – Pull-Ups
6 – Deadlifts (115/75)
7 – Burpees
8 – KB Swings (53/35)
9 – Calorie Row
10 – KB Reverse Lunges (53/35)
11 – Front Squats (115/75)
12 – Power Snatch (115/75)

Friday, 12/25/20:
CHRISTMAS DAY- CLOSED!!

Saturday, 12/26/20:
AMRAP 20:
300m Run
12 Devil’s Press (50/35)
15 Box Jump Overs (24/20)

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

Weekly CrossFit Workouts: 12/14/20-12/20/20

Monday, 12/14/20:
A1. :45 sec Wall Facing HS Hold/HS Hold
Rest :60 sec
A2. Tuck Hanging L-Sit:
Single Leg L-Sit x :15-20s/side
OR
Both Knees tucked x 30-40 sec
Rest :60 sec x 3 sets
*If you were able to do single leg last week, try to up the time.
If not, work on holding longer with both knees tucked.*
+
AMRAP 8:
DB Snatch (50/35)
TTB (Home: V-ups)
Ascending rep scheme: 2/2, 4/4, 6/6, etc., reps
increase by 2s.

Tuesday, 12/15/20:
A. Front Squat- Every 2 min x 10 min:
5 Reps @ 70-75% of 1 RM
(Home: Every 2 min x 10 min: 8-10 cyclist squats)
+
EMOM 10:
Min 1: :30 sec Barbell Front Rack Lunges
Min 2: :30 sec AB Sprint (Home: Burpees, fast)
*Challenging, but unbroken load on the lunges*

Wednesday, 12/16/20:
A. EMOM 10:
1 Hang Power Clean & Jerk
*moderate load- from hang position- build speed under bar*
+
3 RFT:
60 DU’s
15 Power Cleans (95/65)

Thursday, 12/17/20:
3 min clock:
30/24 Cal Row
Max Wall Ball Shots in remaining time (home: single DB Thrusters *light*)
Rest 3 min x 5 sets

Friday, 12/18/20:
A. Banded Deadlift:
Every 30 sec x 8 min (16 sets):
1 banded deadlift @ 60-65%
(Home: 3 sets: Staggered Stance DB Deadlifts x 6-8/side)
+
AMRAP 10:
20 DBL DB Deadlifts (50/35)
12 DB Box Step Overs (50/35) (home: lunges)

Saturday, 12/19/20:
“Theresa’s Holy Cannoli”
Cash in: 500m Run
+
4 Rounds:
15 Front Squats (115/75)
10 Push Presses (115/75)
10 Burpee Box Jump Overs (24/20)
+
Buy Out: 500m Run

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

Weekly CrossFit Workouts: 12/7/20-12/13/20

Monday, 12/7/20:
A1. :30s Wall Facing Handstand Hold/HS Hold
rest :60s
A2. Tuck Hanging Single Leg L-Sit x :10-:15s/side
rest :60s x 3 sets
B. AMRAP 7
10 Dumbbell Push Press (50/35)
40 Double Unders

Tuesday, 12/8/20:
A. Front Squat – Every 2m x 10m
6-8 reps @ 60-70% of 1 RM
*can build with each set*
B. Open Workout 18.2A
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squat
Dumbbell Facing Burpees
*8 minute cap*

Wednesday, 12/9/20:
A. Every :60s x 10m (10 sets)
3 Clean and Jerks @ 50-55% of 1 RM
(very light here – working on efficient cycling)
B. EMOM 12
1 – 3 TnG Squat Cleans*
2 – :30s Max High Box Jumps (30/24)
*Weights to choose: 155/105, 135/95, 115/85

Thursday, 12/10/20:
A. Row 2k
*10 minute cap*
rest 5 minutes
B. Run 1 Mile
*10 minute cap*

Friday, 12/11/20:
A. Every :30s x 10 minutes (20 reps)
1 Banded Deadlift @ 55-60% of 1 RM
B. For Time
21-15-9
Deadlift (225/155)
Push Ups
*9 minute cap*

Saturday, 12/12/20:
“A lil twist on Helen”
3 Rounds
21 Kettlebell Swings (53/35)
12 Strict Pull Ups
500m Run

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