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

Weekly CrossFit Workouts: 3/1/21-3/7/21

Monday, 3/1/21:
EMOM 18
1 – 5 Handstand Push Ups**
2 – 50 Double Unders
3 – 3-5 Renegade Rows (Row/Push Up/Row)
*Scale to Strict or 8 reps if able to finish 5 unbroken

Tuesday, 3/2/21:
A1. Deficit DB Reverse Lunges x 12 reps (6/side) (2 or 4″)
rest :30s
A2. Wall Sit x :40s
rest :90s x 3 sets
B. AMRAP 9
4 Front Squats (155/105)
8 Sit Ups
12 Single Arm Front Rack Lunges (6/side) (35/20)

Wednesday, 3/3/21:
A. 5 Sets
2 3 Pos Clean Grip Deadlift + 1 Pause Power Clean (BTK)
rest :90s-2m b/t sets
B. 3 Sets
12 Hang Power Cleans @ 115/75
10 Box Jumps (24/20)

Thursday, 3/4/21:
AMRAP 6
12 Russian KBS (70/53)
9 Barbell Thrusters (105/85)
6 Burpees
rest 3 minutes x 3 sets
**Must Increase the pace each set

Friday, 3/5/21:
A1. Strict Pull Ups x 8-10 reps**
rest :30s
A2. Single Leg KB Deadlift x 6-8 reps/side
rest :60s x 3 sets
B. EMOM 12
1 – Deadlift x 5 reps @ 225/155
2 – 6-12 Chest To Bar Pull Ups
**If requiring a band; perform 5 Pull Up Negatives
instead

Saturday, 3/6/21:
AMRAP 4
6 DB Hang Clean and Jerks (50/35)
8 Toes to Bar
-rest 2 minutes
AMRAP 4
6 DB Hang Clean and Jerks (50/35)
9/6 Cal Row
-rest 2 minutes-
x 2 sets

Sunday, 3/7/21:
5 Sets
Run 300m
20 Medicine Ball Squat Cleans (20/14)
:60s Plank Hold on Med Ball Accumulate*
*Scale to regular Plank if needed*

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

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Weekly CrossFit Workouts: 2/22/21-2/28/21

Monday, 2/22/21:
AMRAP 15
5 Handstand Push Ups
10 Dumbbell Hang Power Cleans (50/35)
15 Sit Ups

Tuesday, 2/23/21:
A. 4 Sets
DB Reverse Lunges x 12 reps (6/side)
rest :30s
DB Box Step Ups x 10 reps (5/side) (knee height)
rest :90s b/t sets
B. Every 3 minutes x 9 minutes
20 Box Jump Step Downs (24/20)
10 Single Arm DB Overhead Forward Lunges (5/side)

Wednesday, 2/24/21:
A. 5 Sets
2 3 Position Snatch Grip Deadlift + 1 Pause Power Snatch (BTK)
rest :60-90s b/t sets
+
B. For Time
30 Power Snatches (135/95)
*7 minute cap*
OR
AMRAP 7 (for those working on skill development)
10 Snatch Grip Deadlifts
10 Hang Power Snatches

Thursday, 2/25/21:
AMRAP 7
19 Calorie Row
10 DB Thrusters (50/35)
rest 3 minutes x 2 sets
Goal = Repeatability in scores

Friday, 2/26/21:
“Raguzin’s Romper Room”
0:00 – 10:00
AMRAP
5 Deadlifts @ 225/255 (or 70-75% 1 RM)
10 Burpees over the Bar
15-20m – Rest
20:00 – 30:00
5 Strict Pull Ups
5 Push Ups
5 Toes To Bar
5 Push Ups

Saturday, 2/27/21:
“Bring A Friend Day”
Tabata (:20s on / :10s off) x 8 Intervals Each
Front Squats (95/65)
-rest 1 minute-
Double Unders
-rest 1 minute-
Box Jumps
-rest 1 minute-
Push Press (95/65)

Sunday, 2/28/21:
3 minutes on / 2 minutes off x 5 sets
Run 300m
In remaining time:
Max Reps American KB Swings
Score = Highest/Lowest set of Swings

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

Weekly CrossFit Workouts: 2/15/21-2/21/21

Monday, 2/15/21:
A. EMOM 9:
Min 1: 1-3 Wall Walks *focusing on control/positioning here*
Min 2: 25-30 sec Hollow Hold
Min 3: Wall Facing Shoulder Taps x 12-20 Reps
*Or, work on weight shifting OR weight shift from a pike position on box*
+
For Time:
15 HSPU
30 TTB
15 HSPU
*12 min cap*

Tuesday, 2/16/21:
A. Back Squats @ 3211 Tempo
(taken from ground) x 8, 6, 4, 2 Reps
*Stay light, focus on positioning*
Rest 2 min between
B. AMRAP 7:
12 DB Front squats (50/35)
12 DB Front Rack Lunges

Wednesday, 2/17/21:
A. Every 90 sec x 12 min (8 sets):
2 Power Cleans *building each set to a tough double for the day*
+
Every 3 min x 9 Minutes (3 sets):
9 Burpees over the bar
9 Hang Power Cleans (135/95)
9 Burpees over the bar
*2 min cutoff per round- goal is fast, and unbroken on cleans*

Thursday, 2/18/21:
8 Min Clock:
10/7 Cal AB (at home: 8-10 burpees)
20 Goblet Squats
-Rest 4 min-
8 Min Clock:
20 Box Jumps
20 Situps

Friday, 2/19/21:
A1. KB Kickstand Deadlifts @3111 Tempo x 8/leg, Rest 30 sec.
A2. Single Arm Bent Over Row x 10/side @ 2112 Tempo
Rest 60 sec x 3 sets
B. AMRAP 10:
50 DU’s
10 Deadlifts (165/115)

Saturday, 2/20/21:
5 Rounds:
20 Cal Row
10 Thrusters (115/85)

Sunday, 2/21/21:
AMRAP 22:
300m Run
25 Goblet Squats
20 Russian Swings
15 V-Ups

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

Weekly CrossFit Workouts: 2/8/21-2/14/21

Monday, 2/8/21:
A1. 3-5 Wall Walks *work on positioning*, Rest 30 sec.
A2. 3-5 HS Negatives @ 3111 Tempo *can do this from a box* Rest 60 sec x 4 sets
+
“Annie”
50-40-30-20-10
DUs
Situps

Tuesday, 2/9/21:
A. Back Rack Box Step Ups
3 x 16 reps (8/side) *heavier than last week*
rest 2 minutes b/t sets
B. 3 Rounds:
12 DB Box Step Ups (50/35)
30 Goblet Squats (35/26)
*8 min cap*

Wednesday, 2/10/21:
A. EMOM 10:
3 TNG Hang Power Snatches
*Building- but technique/speed/cycling focused*
B. 12 min clock:
3 TTB
3 DB Snatches (50/35)
6/6, 9/9, 12/12, etc, increasing by 3’s

Thursday, 2/11/21:
8 Min Clock:
15/12 Cal Row (at home: 25 Air Squats)
25 Russian KB Swings (70/53)
-Rest 4 min-
8 Min Clock:
1 Mile Run TT

Friday, 2/12/21:
A1. Barbell SL Romanian Deadlift x 6-8/side @ 3111
Rest 10 sec between sides *heavier than last week*
Rest 60 sec
A2. Single Arm Bent Over Row x 8/side @ 2112 Tempo
Rest 60 sec x 3 sets
B. EMOM 10:
Min 1: 30 sec Strict Chin-Ups
Min 2: 10-15 DB Power Cleans (50/35)

Saturday, 2/13/21:
Every 4 min x 5 Rounds:
12 Box Jumps
12 Cleans**
12 Burpees over Bar
**Every 4 min: Cleans decrease by 2 reps, weight increases:
12, 10, 8, 6, 4 Reps. Can be power or squat. Step ups allowed as “RX”.**
**Weight suggestions: 95/65, 115/75, 135,95, 155/105, 165/115**

Sunday, 2/14/21:
5 Rounds:
1 min Russian KB Swings
1 min Goblet Squats
1 min DU’s
1 min Rest

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

Weekly CrossFit Workouts: 2/1/21-2/7/21

Monday, 2/1/21:
For Time:
100 Double Unders
50 Handstand Push Ups
100 Double Unders
50 Dumbbell Push Presses (50/35)
100 Double Unders
50 Renegade Rows (Row/Push Up/Row)
*20 minute time cap*
Scaled = 30 reps of each (HSPU/DB PP/ Renegade Row)

Tuesday, 2/2/21:
A. Back Rack Box Step Ups
3 x 20 reps (10/side)
rest 2 minutes b/t sets
B. 3 Sets:
15 Back Squats @ 155/105*
300m Run
*9 minute cap*
Scale to 135/95, 95/65
Sub for Run: 30 Box Jump Step Downs

Wednesday, 2/3/21:
A. Every :60s x 12 minutes
1 Hang Power Clean + 1 Power Clean
B. 5 Sets
10 Power Cleans @ 135/95
15 Burpees
*12 minute cap*

Thursday, 2/4/21:
A. 9 minute clock:
Assault Bike – Every 15/12 Calories
Stop and Perform 10 Goblet Squats @ 3111 tempo (70/53)
-Rest 4 minutes b/t sets-
B. 9 minute Clock:
Row – Every 500/400m
Stop and Perform 10 Hanging Knee Raises

Friday, 2/5/21:
A1. Barbell SL Romanian Deadlift x 8-10 reps/side @ 3111
rest :10s b/t sides
rest :60s
A2. See-Saw Row x 12-14 reps (6-7/side) @ 2121 tempo
rest :60s x 3 sets
B. 3 Sets – For Quality
10 Deadlifts @ 65% 1 RM
:60s Weighted Plank
20 Alternating DB Snatches (50/35)
*10 minute cap*

Saturday, 2/6/21:
Open Workout 19.5-ish
33-27-21-15-9
Dumbbell Thrusters (50/35)
Pull Ups
*20 minute cap*

Sunday, 2/7/21:
5 Rounds
Run 500m
21 American KBS (53/35)
15 Push Ups

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

Weekly CrossFit Workouts: 1/25/21-1/31/21

Monday, 1/25/21:
A. Double Under Skill Practice
30 Pogo Jumps
30 Single Under Pogo Jumps
30 Speed Steps
15 Double Unders
+
“Death by Doubles”
Every :30s – 5 Double Unders, Keep adding 5 until you hit 30 Double Unders.
(105 Doubles here for purpose of practicing)
+
B. EMOM 12
1 – :30s Max reps Strict Presses
2 – :30s Max Double Unders
3 – :30s Hollow Rocks

Tuesday, 1/26/21:
A. Front Rack Reverse Lunges
3 x 20 reps (10/side)
rest 2 minutes b/t sets
B. AMRAP 7
3 Front Squats (115/85)
3 American KBS @ 53/35
6 Front Squats
6 American KBS @ 53/35
9/9, 12/12 etc…

Wednesday, 1/27/21:
A. Every :90s x 12 min
1 Hang Power Snatch + 1 Hang Squat Snatch
B. 3 Rounds
12 Hang Power Snatches (95/65)
15 Hand-Release Push Ups
*9m cap*

Thursday, 1/28/21:
AMRAP 9
30 Box Jumps (24/20)
30 Sit Ups
-rest 3 minutes-
AMRAP 9
30 Double Unders
15 Toes to Bar

Friday, 1/29/21:
A1. Dumbbell Deadlift into Forward Lunge x 12 reps
(6/side)
rest :60s
A2. Supinated Barbell Bent Over Row x 10 reps @ 3111
rest 2 minutes x 3 sets
B. 3 Sets
20 Pull Ups
20 DB Power Cleans (50/35)
*9m cap*

Saturday, 1/30/21:
“Chris’s Catastrophe Gone Bad”
1 minute each
Row Calories
Thrusters (95/65)
Deadlift (95/65)
Rest
x 5 Rounds

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

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.**