WOD

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

Weekly CrossFit Workouts: 12/9/19-12/15/19

Monday, 12/9/19:
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
*working off of training max which = 90% of actual max*
+
EMOM 8:
Min 1: Russian KB Swings x 20-25 (70/53)
Min 2: 10 SB Squats + 100′ Carry AHAP

Tuesday, 12/10/19:
0-10 min:
1 Mile Run
10-20 min:
AMRAP 8
20 Air Squats
10/7 Cal Ski Erg
20-30 min:
Row 2k/1750m

Wednesday, 12/11/19:
A. Push Press: 4X5 with 1 sec PauseOH
**Suggested percentage: 75-85% of 1RM.**
+
AMRAP 7
Ascending Ladders
3-6-9-12-15 etc.
HSPU
Hang Power Snatch (95/65)

Thursday, 12/12/19:
AMRAP 6
10 Pull-Ups
35 DU’s
15 Box Jump Overs
rest 2:00 x 4 sets

Friday, 12/13/19:
A. Deadlift: 4×8 @3111 Tempo
**Suggested percentage: 55-60% of 1RM to start- build by feel.**
B. E2MOM x 10
15/12 Cal Max effort AB Sprint
C. Abs – Coaches choices

Saturday, 12/14/19:
5 Sets
6 TnG Squat Cleans
20 Burpees
rest 2 minutes
*goal is to increase weight each round
score = heaviest load and fastest round time

Sunday, 12/15/19:
In Teams of 2
AMRAP 22
40-30-20
Row (Cals)
Toes to Bar
Shoulder to Overhead (115/80)
*work split however*

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

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Weekly BURN Workouts: 12/9/19-12/13/19

Monday, 12/9/19:
Tabata:
Goblet Squats
V-Ups
Russian Swings
Wall Sit

Tuesday, 12/10/19:
Cardio Hell:
AMRAP 3
Ski Erg Cals
rest 1:00
AMRAP 3
Assault Bike Cals
rest 1:00
AMRAP 3
Row Cals
rest 1:00 x 2 sets

Wednesday, 12/11/19:
5 rounds:
1:00 Wall Ball Shots
1:00 DB Push Press
1:00 Box Jumps
1:00 Rest

Thursday, 12/12/19:
50-40-30-20-10
Pull-Ups
Burpees
*20 minute time cap*

Friday, 12/13/19:
AMRAP 20
2 Turkish Get-Ups/side
50 Single Unders
20 Reverse Weighted Lunges

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

Weekly CrossFit Workouts: 12/2/19-12/8/19

Monday, 12/2/19:
A. Back Squat: Build to a Tough Single
*20 minutes*
+
AMRAP 3
Max Ski Erg Cals
-rest 1 minute-
AMRAP 3
Max Distance SB Carry
-rest 1 minute
AMRAP 3
Max Distance Farmer Carry

Tuesday, 12/3/19:
EMOM 24
:40s on / :20s off
1 – 10/7 Cal Assault Bike into Max Jump Squats in remaining time
2 – 9 DB Deadlift + 6 DB Hang Cleans + 3 DB Front Squats (50/35)
3 – Row 12/9 Cals into Max Burpees in remaining time
4 – REST
*courtesy of Mat Fraser*

Wednesday, 12/4/19:
A. Push Press: Build to a Tough Single
B. AMRAP 12:
15 Push Press (135/95)
15 Chest to Bar Pull Ups
25 DU’s

Thursday, 12/5/19:
A. Every 3 min x 12 min (4 sets): Run 300m
B. Every 3 min x 12 min (4 sets): 500m Row

Friday, 12/6/19:
Tabata:
Hang Power Clean (95/65)
Front Squats (95/65)
Burpees Over the Bar
rest 1:00 bt exercises – 10 sets at each station
+
Core Finisher

Saturday, 12/7/19:
A. Deadlift: Find a tough single
B. EMOM 15:
Min 1: 8 Sandbag Over Shoulder
Min 2: 10-12 Box Jumps (30/24)
Min 3: 10-12 TTB

Sunday, 12/8/19:
*With a Partner*
For Time
100 Pull Ups
100/80 Cal Assault Bike
50 Handstand Push Ups
100/80 Cal Assault Bike
100 Alternating DB Snatch (50/35)
100/80 Cal Assault Bike
*28m cap*

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

Weekly BURN Workouts: 12/2/19-12/6/19

Monday, 12/2/19:
EMOM x 18
minute 1 – 12 DB Step-Ups (challenging weight)
minute 2 – 24 Russian KB Swings
minute 3 – 18 Wall Ball Shots

Tuesday, 12/3/19:
E3MOM x 12 minutes
1km Assault Bike
+
6 rounds:
:30 Power Steps
:30 Curl to Press
:30 V-Ups
:30 Rest

Wednesday, 12/4/19:
E2MOM x 20 minutes
8 Pull-Ups
12 Burpees
24 DUs

Thursday, 12/5/19:
“Boat Race”
4 rounds:
500m Row AFAP
400m Run
rest 2:00 after each set

Friday, 12/6/19:
Tabata:
DB Deadlifts
DB Hang Cleans
DB Push Press
DB Front Squats
+
Core Finisher

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

Weekly CrossFit Workouts: 11/25/19-12/1/19

Monday, 11/25/19:
A. 5 min clock: Max Strict Pullups
(Scale Up = Max Weighted Strict Pull Ups)
+
EMOM 15:
Min 1: 5-10 HSPU
Min 2: 15-20 Russian Kettlebell Swings @ 53/35
Min 3: 12-15 Burpees

Tuesday, 11/26/19:
4 Rounds
A: 500/400m Row
B: AMRAP Indoor SB Carry; Every 100′ = 10 SB Squats
rest 2m b/t rounds

Wednesday, 11/27/19:
A. Every 2 min x 7 sets: 1 Snatch
+
7 min Clock:
1 mile/0.8 Mile Assault Bike
75 Double Unders
Max Hang Power Snatches in remaining Time (115/80)

Thursday, 11/28/19:
HAPPY THANKSGIVING!!
8:30 & 9:30am Classes ONLY!!
“Happy Girls” (Fran+Helen)
3 Rounds
400m Run
15 Thrusters @ 95/65
21 American KB Swings @ 53/35
30 Box Jumps @ 24/20
12 Pull Ups

Friday, 11/29/19:
A. Barbell Front Rack Step Ups x 20 Reps, Rest 2 min x 3 sets
+
Tabata x 8 Intervals of Each
Prisoner Lunges
Plank
Renegade Row
rest 1 minute between movements

Saturday, 11/30/19:
Every 2 min x 24 min:
11/8 cal AB
10 Power Cleans (115/75)
+
10-15 TTB
**Alternate between cleans and TTB every round (6 rounds of each)**

Sunday, 12/1/19:
For Time, With a Partner:
Buy In:
100/80 Cal Row
+
3 Sets
30 Alt DB Snatch (50/35)
30 Burpees
30 Chest to Bar Pull Ups
30 Box Jumps (24/20)
+
Cash Out:
100/80 Cal Row
*work above split however*
M/F Pairing = 90 Cal Row

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

Weekly BURN Workouts: 11/25/19-11/29/19

Monday, 11/25/19:
EMOM x 20
minute 1 – :40 Pull-Ups
minute 2 – :40 Burpees
minute 3 – :40 Russian Swings
minute 4 – :40 Russian Twists

Tuesday, 11/26/19:
AMRAP 20
500m Row
50′ Walking Lunge (no weight)
20 Goblet Squats
rest :30 after each round

Wednesday, 11/27/19:
Every 2:00 x 20:00
15/12 Calorie Assault Bike
50 Double Unders
*Cap each round at 1:40*
+
Core Cashout – coaches choice

Thursday, 11/28/19:
CLOSED
HAPPY THANKSGIVING!!

Friday, 11/29/19:
4 sets:
Dumbbell Step Ups x 16 reps
– superset –
Dumbbell Thrusters x 16 reps
rest 1:30 bt sets
+
Tabata (alternating movements):
– Prisoner Step-Ups
– Mountain Climbers
*8 intervals per station.*

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

Weekly CrossFit Workouts: 11/18/19-11/24/19

Monday, 11/18/19:
A. Barbell Front Rack Step Ups x 16 Reps, Rest 2 min x 3 sets
+
4 Rounds
10 Back Squats (135/95) *from ground*
15 Burpees Over the Bar
*12m cap*

Tuesday, 11/19/19:
7 Rounds
10 DB Push Press @ 50/35
10 Toes to Bar
10 DB Deadlifts @ 50/35
30 Double Unders

Wednesday, 11/20/19:
A. Every 2 min x 7 sets:
1 Power Snatch + 1 OHS
B. AMRAP 8
12 OHS (95/65)
15 Push Ups

Thursday, 11/21/19:
Every 3 min x 24 min:
Intervals 1, 3, 5:
300m Run
+
Intervals 2, 4, 6:
1k Assault Bike

Friday, 11/22/19:
A. EMOM 10 min:
Min 1: 5 Tempo Pullups @3111
Min 2: Bent Over Barbell Rows x 8-10 Reps
+
EMOM 12
1 – 10-15 Chest to Bar Pull Ups
2- 8-12 Hang Power Cleans @ 95/65
3 – 10 Push Jerks @ 95/65

Saturday, 11/23/19:
“Carolyn’s Crazy Carry”
For Time –
*With A Partner*
300m SB Carry (100/80)
100 Sandbag Squats (100/80)
100 Alt DB Snatch (50/35)
100 Wall Ball Shots (20/14)
100 Push Ups
300m SB Carry (100/80)

Sunday, 11/24/19:
In Teams of 2:
0-10 min:
Max Cals AB *partition as needed*
10-20 min:
AMRAP 8:
5 Power Cleans (135/95)
10 Box Jumps (24/20)
*partners switch each round*
20-25 min:
Run 800m *together*

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