WOD

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

Weekly CrossFit Workouts: 7/15/19-7/21/19

Monday, 7/15/19:
Buy In:
1000m Run
-Into-
10 Rounds
10 Push Ups
10 DB Sit Ups
10 Alternating DB Snatch 50/35

Tuesday, 7/16/19:
EMOM 24
1 – SB Squats x 10
2 – High Box Jumps x 5-10 reps
3 – Ski Erg x 10/7 cals

Wednesday, 7/17/19:
A. Every 90 sec x 12 min (8 sets):
1 Hang Power Snatch + 1 Power Snatch
+
EMOM 10
1 – 12 Hang Power Snatches (75/55)
2 – Double Unders x 35

Thursday, 7/18/19:
A. Strict Press- 1 RM in 15 min
B. 1 RM Strict weighted Pullup in 6 min
C. Time Trial
2k Row
*11m cap*

Friday, 7/19/19:
Tabata (:20 on :10 off) x 8
1: Assault Bike Calories
rest 1:00
2: Weighted Plank Hold
rest 1:00
3: Single Arm OH Weighted Lunges
rest 1:00
4: V-Ups

Saturday, 7/20/19:
“Eva”
5 Rounds:
800m Run
30 KB Swings (70/53)
30 Pullups
*35 min cap*

Sunday, 7/21/19:
Teams of 2:
10 Rounds:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Into-
1600m Row
-Into-
10 Rounds:
3 Power Cleans (155/110)
6 Push Ups
9 Air Squats
*Partners alternate rounds. Rower meters split however.*

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

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Weekly BURN Workouts: 7/15/19-7/19/19

Monday, 7/15/19:
AMRAP 20
10 Pull-Ups
10 Push-Ups
30 Russian KB Swings
300m Run

Tuesday, 7/16/19:
EMOM x 24
minute 1 – 10/7 Calorie Ski
minute 2 – 15 Box Jumps
minute 3 – 15 DBL DB Front Squats

Wednesday, 7/17/19:
Tabata:
Double Unders
rest 1 minute
Sit-Ups (feet anchored)
rest 1 minute
Burpees
rest 1 minute
Alt. DB Snatch

Thursday, 7/18/19:
Every 4:00 x 24:00
400/300m Row
20 Walking Lunge Steps
12 DB Strict Press

Friday, 7/19/19:
E2MOM x 14 minutes
:30 Assault Bike Sprint @ Max Effort
+
3 rounds (follow the leader)
200m DB Farmers Carry
50′ Rope Sled Pull
20 DB Floor Press
:30 Side Plank/Side

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

Weekly CrossFit Workouts: 7/8/19-7/14/19

Monday, 7/8/19:
A. Front Squat- 1RM (20 Minutes)
B. For Time
30 DB Thrusters @ 50/35
500m Run

Tuesday, 7/9/19:
10 minute clock
800m sb carry with a partner
+
10 minute clock
Follow the Leader partner style
rope pull x 50″”
farmer carry x 100m
+
If time permits- post workout Pump:
EMOM 6:
5 DB Curls + 5 Reverse Flys

Wednesday, 7/10/19:
EMOM 21:
Min 1: Row x 15/12 cals
Min 2: Wall Ball Shot x 15-20
Min 3: Toes to Bar x 8-10 reps

Thursday, 7/11/19:
A1. Strict Press x 2 Reps, Rest 1 min
A2. Chin-Ups x 8-10 Reps, Rest 90 sec x 4 sets
+
AMRAP 12:
15 Pullups
20 Alternating DB Snatches (50/35)
50 Double Unders

Friday, 7/12/19:
A Back Squat- 1 RM @30X0 Tempo
+
AMRAP 8:
20 Russian KB Swings (70/53)
15 Push Ups

Saturday, 7/13/19:
5 Rounds:
300m Run
10 C&J (115/75)
10 Burpees over the Bar

Sunday, 7/14/19:
Teams of 2:
4 Rounds:
40/30 Cal AB
50 Wall Ball Shots (20/14)
25 Med Ball Situps *together*
100 DU’s
*Reps split however, except situps done together*

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

Weekly BURN Workouts: 7/8/19-7/12/19

Monday, 7/8/19:
Every 5:00 x 25:00
300m Run
15 DB Thrusters
:60 Plank Hold (accumulate)

Tuesday, 7/9/19:
Every 3:00 x 18:00
Interval 1/3/5
Ski 500/400m
+
Interval 2/4/6
Assault Bike 1000m/800m
+
Core:
AMRAP 5
20 Crossbody Mountain Climbers
10 Side Plank Hip Lifts L
10 Side Plank Hip Lifts R
20 Flutter Kicks

Wednesday, 7/10/19:
EMOM x 21
minute 1 – :40 Row
minute 2 – :40 Goblet Squats
minute 3 – :40 V-Ups

Thursday, 7/11/19:
AMRAP 20
10 Pull-Ups
15 Push-Ups
20 Alt. DB Snatch
:30 rest after each round

Friday, 7/12/19:
AMRAP 4
20 Russian KB Swings
10 Burpee Box Jumps
40 Double Unders
rest 1:00 x 4 sets

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

Weekly CrossFit Workouts: 7/1/19-7/7/19

Monday, 7/1/19:
A1. Front Squat: 4X2, Rest 1 min
A2. 5-8 Muscle Ups OR 5-8 MU Transitions
Rest 90 sec x 3 sets
+
AMRAP 5
Thrusters @ 135/95

Tuesday, 7/2/19:
Every 3 minutes x 18 minutes
Interval 1/3/5
Row 500/400m
+
Interval 2/4/6
Run 300m
+
Cash Out:
300m Farmer Carry @ 53/35

Wednesday, 7/3/19:
A. Every 90 sec x 12 min (8 sets):
1 Snatch Grip Deadlift + 1 Hang Power Snatch
+
2 Rounds
10 Snatches (95/65)
12 Burpees
into
2 Rounds
10 Snatches (75/55)
12 Burpees
*10 minute cap*

Thursday, 7/4/19:
Happy 4th of July!!
*8:30 & 9:30am Classes ONLY!!*
“Wittman”
7 Rounds:
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Friday, 7/5/19:
A. Back Squat x 2 Reps @32X1, Rest 2 min between x 4 sets
+
100′ Reverse Sled Drag AHAP, DIRECTLY into:
1 min AB SPRINT
Rest 2 min x 3 sets

Saturday, 7/6/19:
AMRAP 20
50 Double Unders
25 Toes to Bar
20 Push Ups
15 Pull Ups
+
Core: Coaches Choice

Sunday, 7/7/19:
Groups of 2:
AMRAP 25:
500m Row
50 Plate G2O
50 Burpees to Plate
*Reps Split However*

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

Weekly BURN Workouts: 7/1/19-7/5/19

Monday, 7/1/19:
Every 5:00 x 25:00
500/400m Ski Erg
30 Russian KB Swings
20 DB Thrusters

Tuesday, 7/2/19:
Every 3:00 x 18:00
Interval 1/3/5
Row 500m/400m
+
Interval 2/4/6
Run 300m
+
Core:
3 rounds:
1:00 Feet Anchored Sit-Ups
:30 Side Plank R
:30 Side Plank L
1:00 Hollow Body Flutter Kicks
1:00 Rest

Wednesday, 7/3/19:
AMRAP 6
10 Alt. DB Snatch
10 Burpees to 6″” target
rest 2 minutes
AMRAP 6
10 Alt. DB Snatch
10 Burpee Box Jump Overs
rest 2:00
AMRAP 6
10 Alt. DB Snatch
10 Burpee Pull-Ups

Thursday, 7/4/19:
CLOSED- HAPPY 4th of JULY!!

Friday, 7/5/19:
EMOM x 24
minute 1 – 10/7 Calorie AB
minute 2 – 15 KB Taters
minute 3 – 1:00 Plank Hold
minute 4 – :30 Power Steps

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

Weekly CrossFit Workouts: 6/24/19-6/30/19

Monday, 6/24/19:
A1. Front Squat: 4, 4, 4 Rest 1 min
A2. Ring Dips: 6-8 Reps @2112 Tempo, Rest 90 sec x 3 sets
+
42-30-18
KB/DB Deadlifts
21-15-9
Handstand Push Ups
**10 min cap**

Tuesday, 6/25/19:
A. EMOM 10: 1 Power Clean *building*
+
AMRAP 7
20 Medball Cleans 20/14
10 Burpees

Wednesday, 6/26/19:
Every 3:00 x 18:00
10/7 Calorie Bike
15 KB Swings 53/35
5 Box Jump Overs 30/24

Thursday, 6/27/19:
A1, Strict Press x 4 reps
rest 1 minute
A2. Wide Grip Pull Ups x 8-10 reps
rest 90s x 4 sets
+
For Time
50/35 Cal Row
40 Pull Ups
30 DB Push Presses @ 50/35
400m Run
*12m cap*

Friday, 6/28/19:
A1. Back Squat x 3 reps @ 32×1
rest 1 minute
A2. American KBS x 20-25 reps
rest 2m x 4 sets
+
Tabata
Sandbag Squat (rest = hold)
Suitcase Deadlift
Weighted Plank
Toes to Bar
**Tabata= 6 rounds of each movement**

Saturday, 6/29/19:
AMRAP 18
15 Hang Power Clean and Jerks @ 155/105
300m Run
15 Push Ups

Sunday, 6/30/19:
With a Partner:
4 Rounds:
30 Alt DB Snatch (50/35)
30 Pull Ups
50 Burpees
50 Box Jumps
*Reps split however*

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