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

Weekly CrossFit Workouts: 10/11/21-10/17/21

Monday, 10/11/21:
A. Back Squat
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Sets
20 UNBROKEN DB Reverse Lunges (50/35)*
15 Toes to Bar
*can scale to deficit if too easy

Tuesday, 10/12/21:
Every 5m x 25m (5 sets)
30 Wall Ball Shots (20/14)
15 Burpee Box Jumps (24/20)

Wednesday, 10/13/21:
A. Strict Press
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 4 Rounds
5 Renegade Rows (50/35) (Push Up/Row/Push Up/Row)
30 Double Unders
10 Dual DB Deadlifts (50/35)
30 Double Unders
*12 minute time cap*

Thursday, 10/14/21:
3 Sets:
10 Single Arm DB Box Step Ups (L)
rest :15s
10 Single Arm DB Row (L)
rest :15s
10 Single Arm DB Box Step Ups (R)
rest :15s
10 Single Arm DB Row (R)
rest :15s
300m Run
rest 2 minutes b/t sets
+
Core Cash Out
AMRAP 5
Unbroken Complex
5 Hollow Rocks
5 V-Ups
:10s Hollow Hold

Friday, 10/15/21:
A. Deadlift
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. AMRAP 10
5 Power Cleans (135/95)
10 Toes to Bar

Saturday, 10/16/21:
“Mike’s Hoodie”
Every 3m x 12m (4 sets)
Row 350m/300m Row
10 Overhead Squats (95/65)
-Rest 4 minutes-
Every 3m x 12m (4 sets)
Run 200m
10 Overhead Squats (95/65)
*Can Scale to:
115/85 Overhead Squats

Sunday, 10/17/21:
For Time:
500m Partner Med Ball Carry/Run (20/14)
75 Wall Ball Shots
50 Burpees over the Ball
50 Med Ball Russian Twists w/ partner
50 Burpees over the Ball
75 Wall Ball Shots
500m Partner Med Ball Carry/Run
*work split however
*30m cap*

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

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Weekly CrossFit Workouts: 10/4/21-10/10/21

Monday, 10/4/21:
A. Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
+
AMRAP 7
20 Double Unders
3 Goblet Squats* (53/35)
20 Double Unders
6 Goblet Squats
20/9, 20/12, etc…
*# of Goblet Squats increase by 3 each time

Tuesday, 10/5/21:
AMRAP 20
Run 400m
10 TnG Hang Power Cleans (115/85)
15 Push Ups
rest :30s b/t sets

Wednesday, 10/6/21:
A. Strict Press
3 x 5 @ 40%
3 x 5 @ 50%
3 x 5 @ 60%
rest 2 minutes b/t sets
B. EMOM 8
1 – Row 15/12 Cals
2 – 10-12 Dumbbell Push Presses (50/35)

Thursday, 10/7/21:
4 Sets – For Quality
12 Strict Pull Ups
100m Farmer Carry (53/35)
30 Prisoner Lunges
+
Core Cash Out
Tabata x 8 Intervals (:20s on / :10s off)
Hollow Rocks

Friday, 10/8/21:
A. Deadlift
3 x 5 @ 40%
3 x 5 @ 50%
3 x 5 @ 60%
B. 6 Sets:
:30s Russian KBS
:30s Burpees
:30s rest

Saturday, 10/9/21:
AMRAP 3
20/15 Calorie Assault Bike
in remainder time perform AMRAP of
3 Toes to Bar
3 DB Power Snatches (50/35)
rest 3 minutes x 4 sets

Sunday, 10/10/21:
AMRAP 20
30 Box Jump Step Downs
30 Push Presses (95/65)
300m Run *together*
**Box Jumps and Push Presses split however**

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

Weekly CrossFit Workouts: 9/27/21-10/3/21

Monday, 9/27/21:
A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
For Time:
50 Wall Ball Shots (20/14)
50 Toes to Bar
*9 min cap*

Tuesday, 9/28/21:
“Lactate Tester”
250m Row
15 American KBS (70/53)
25 Burpees
15 American KBS (70/53)
250m Row
rest 6 minutes x 2 sets
**Retest from 4/6/21**

Wednesday, 9/29/21:
A. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
AMRAP 10:
10 DB Hang Power Cleans (50/35)
10 Pullups*
*Can scale up to C2B OR 1-5 Ring MU*

Thursday, 9/30/21:
4 Rounds:
800m Run
20 Situps
25 Russian KB Swings (70/53)
*25 min cap*

Friday, 10/1/21:
A. Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
AMRAP 7:
2 DB Deadlifts (50/35)
2 HSPU
4 DB Deadlifts
4 HSPU
Etc, going up by 2’s

Saturday, 10/2/21:
5 min clock:
300m Run
In remainder time:
Max Squat Clean Thrusters (135/95)
Rest 2 min x 4 sets

Sunday, 10/3/21:
In Groups of 2:
AMRAP 24:
1,000m Row *switch every 250m*
30 DB Snatches (50/35)
100 Double Unders
30 sec plank hold *together*
*reps on snatches and jump rope split however.*

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

Weekly CrossFit Workouts: 9/20/21-9/26/21

Monday, 9/20/21:
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 10:
Min 1: 12-14 DB Lunges (50/35) *DBs at sides*
Min 2: 20-25 Russian KB Swings (70/53)

Tuesday, 9/21/21:
5 TNG Clean & Jerks (135/95)
10 Burpees over the bar
20 Double Unders
Rest 2 min x 5 sets
*Keep the pace FAST and C&J unbroken*

Wednesday, 9/22/21:
A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
3 min clock:
10/8 cal Ski
Max HSPU in remaining time
Rest 2 min x 3 sets

Thursday, 9/23/21:
Every 10 min x 3 sets:
500m Row
800m Run
15 TTB
*9 min cutoff- scale run accordingly*

Friday, 9/24/21:
A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 8:
Min 1: 1-5 Ring Muscle Ups/6-8 C2B or Pullups (banded pullups @ 20X2)
Min 2: 12-16 DB Hang Snatches (50/35)

Saturday, 9/25/21:
5 min clock:
1k/.8k AB
AMRAP:
5 Box Jumps (30/24)
10 Goblet Squats
Rest 2 min x 4 sets

Sunday, 9/26/21:
In Groups of 2:
1000m Run *together*
100 Med Ball Situps *together*
500m Run *together*
100 V-Ups *split however*
300m Run *together*

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

Weekly CrossFit Classes: 9/13/21-9/19/21

Monday, 9/13/21:
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
30 sec DB Front Squats (50/35)
30 sec Rest
30 sec DU’s
30 sec Rest
x 6

Tuesday, 9/14/21:
3 min Clock:
1k/.8k AB
3 TNG Power Clean & Jerks*
Rest 3 min x 4 sets
*Build in weight each set to a tough TNG triple.*

Wednesday, 9/15/21:
A. Strict Press
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
EMOM 10:
Min 1: Supinated Barbell Row x 10 Reps
Min 2: 15 Burpees

Thursday, 9/16/21:
Every 5 min x 6 sets:
Sets 1, 2, 3:
600m/500m Row
12 DB Lunges (50/35)
20 Situps
Sets 4, 5, 6:
400m Run
12 DB Snatches (50/35)
20 Situps

Friday, 9/17/21:
A. Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 65% from there and so forth*
+
10–>1
KB Swings (American) (53/35)
Pullups
*10 min cap*

Saturday, 9/18/21:
“Tijana’s Deathly Hallows”
AMRAP 12:
200m Run
8 Renegade Rows (1 pushup)
35 Double Unders
-2 min Rest-
6 min clock to build to heavy complex:
2 TNG Power Cleans + 2 Front Squats

Sunday, 9/19/21:
In Teams of 2:
AMRAP 20:
600m Ski
60 sec plank *together*
20 SA DB Push Press (50/35)
*Ski & push press split however. Plank done together*

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

Weekly CrossFit Workouts: 9/6/21-9/12/21

Monday, 9/6/21:
LABOR DAY: 8 & 9am Classes ONLY!
Groups of 2:
5k Row *partners switch every 500m*
*Non working partner perform: 10 Burpees + 16 DB Snatches (50/35) every switch*
**26 min cap**

Tuesday, 9/7/21:
A. Back Squat- Work to 1 RM in
20 minutes
+
5 min clock:
500m Run
in remaining time:
Max goblet squats

Wednesday, 9/8/21:
A. Strict Press- Work to
1 RM in 15 minutes
+
AMRAP 8:
50 DU’s
8 Renegade Rows (1 pushup)

Thursday, 9/9/21:
AMRAP 22:
400m Run
20 Box Step Ups (no weight)
20 Situps

Friday, 9/10/21:
A. Deadlift- Work to
1 RM in 20-25 minutes
+
“Instagram Model Status”
2-3 Sets:
10 Banded Glute Bridges (Mini band)
10 Banded Clamshells/side
10 Banded Lateral Steps/side
10 Birddogs w/ 2 sec pause at extension

Saturday, 9/11/21:
9/11 WOD
Buy In: 300m Sandbag Carry
+
9 Rounds:
11 Thrusters (95/65)
11 Burpee Box Jump Overs (24/20)
**Can stagger start if not enough sandbags**

Sunday, 9/12/21:
With a partner:
5 Rounds:
1 mile AB
30 Russian KB Swings (70/3)
20 TTB
*Reps split however*

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

Weekly CrossFit Workouts: 8/30/21-9/5/21

Monday, 8/30/21:
“Triple Two”
2 Mile Run
200 Double Unders
2k Row
*28 minute cap*

Tuesday, 8/31/21:
Tabata (:20s on / :10s off x 8 intervals)
Push Press (75/55)
rest 1 minute
Pull Ups
rest 1 minute
Burpees
rest 1 minute
Toes to Bar

Wednesday, 9/1/21:
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
*1 set at each station-Done outside, if possible*

Thursday, 9/2/21:
1000m/750m Ski
+
7 Rounds:
25 Russian KB Swings (70/53)
25 Situps
+
1000m/750m Ski
*22 min cap*

Friday, 9/3/21:
EMOM 20:
Min 1: 5-8 Ring MU/8-10 C2B OR Pullups
Min 2: DB Reverse Lunges x 12 Reps (50/35)
Min 3: Pushups x 15-20 Reps
Min 4: 45 sec hollow hold

Saturday, 9/4/21:
For Time:
4 Rounds:
500m Run
15 Power Snatches (75/55)

Sunday, 9/5/21:
Buy In:
300m Sandbag/Farmer Carry
*One partner picks either the sandbag or farmer carry*
+
4 Rounds:
30 Box Jumps (24/20)
30 DB Deadlifts (50/35)
*Reps split however*
+
Cash Out:
300m Sandbag/Farmer Carry
*partners switch object from the buy in*

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