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

Weekly CrossFit Workouts: 4/12/21-4/18/21

Monday, 4/12/21:
Every 3 minutes x 24 minutes (6 sets)
1 – 300m Run
2 – 15 Pull Ups, 25 Push Ups, 30 Air Squats
*For Strength Development:
5 Pull Up Negatives @ 30×1
7 Push Up Negatives @ 30×1
Air Squats remainder time until 2:15s mark

Tuesday, 4/13/21:
AMRAP 18
15 Box Jump Step Downs (24/20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar

Wednesday, 4/14/21:
Every 1:30s x 15m (10 sets)
1 Hang Power Clean (Position 1)
1 Hang Power Clean (Above the Knee)
1 Hang Power Clean (Below the Knee)
+
3 Sets
10 Half Kneeling DB Chop/side
rest :30s-:60s b/t sets

Thursday, 4/15/21:
Run 1 mile
*10 minute cap – scale accordingly*
rest 5 minutes
Row 2k
*10 minute cap*
*If unable to run, you will do a 2k row, twice

Friday, 4/16/21:
A1. Front Rack Split Squat x 8/side @ 20×1
rest :45s
A2. Dumbbell Single Arm Push Press x 8/side @ 20×1
rest :45s
A3. Pull Ups x 10 reps @ 30×1
rest :45s x 3 sets
B. For Time
30 DB Squat Clean Thrusters @ 50/35
*6m time cap*

Saturday, 4/17/21:
Every 3 minutes x 18 minutes
10 TnG Power Snatches @ 95/65
15 Burpees over the Bar

Sunday, 4/18/21:
200m Farmers Carry (53/35)
75 Double Unders
50 Sit Ups
200m Farmers Carry (53/35)
75 Double Unders
50 Hollow Rocks
200m Farmers Carry (53/35)
75 Double Unders
50 Tuck Ups
*25 minute cap*

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

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Weekly CrossFit Workouts: 4/5/21-4/11/21

Monday, 4/5/21:
AMRAP 20
Run 300m
2 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

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

Wednesday, 4/7/21:
Every :1:30s x 15 m (10 sets)
1 Hang Power Snatch (Position 1)
1 Hang Power Snatch (Above the Knee)
1 Hang Power Snatch (Below the Knee)
+
AMRAP 5
10 DB Side Bends/side
10 Slow Cross Body Mountain Climbers (/side)

Thursday, 4/8/21:
Every 2 minutes x 20 minutes (10 sets)
4 Box Step Ups (50/35) (24/20)
8 DB Front Squats (50/35)
12 Dumbbell Deadlifts (50/35)

Friday, 4/9/21:
For Time
50 Handstand Push Ups
40 Toes to Bar
30 Pull Ups
*60 Double Unders between movements*

Saturday, 4/10/21:
5 Rounds
400m Run
15 TnG Power Cleans*
rest 3 minutes after each set
*(95/65), (115/75), (135/95), (155/105), (175/115)*

Sunday, 4/11/21:
Row 3000/2500 Meters
*Every 600/500m hop off rower and perform:
30 Russian Twists (15/side)
5 Side Plank Hip Lifts/side

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

Weekly CrossFit Workouts: 3/29/21-4/4/21

Monday, 3/29/21:
4 Rounds:
15 Burpee Box Jumps (30/24)
15 Dumbbell Hang Power Cleans (50/35)
10 Plank Rows (5/side)
*22m cap*

Tuesday, 3/30/21:
A. Barbell Back Rack Split Squat x 8 reps/side @ 20×1
rest :60s x 4 sets
B. EMOM 10
1- 15-20 Russian KBS (70/53)
2 – 10-15 Strict Hanging Knee Raises

Wednesday, 3/31/21:
“Michelle’s March Madness”
Buy In:
30 DB Thrusters @ 50/35
+
3 Rounds For Time
800m Run
10 Deadlifts @ 225/185
+
Cash Out
30 DB Thrusters @ 50/35
*25 minute cap*

Thursday, 4/1/21:
Every 4 minutes x 24 minutes
Set 1-3 : Assault Bike x 1 mile
Set 4-6: Row 600/500m

Friday, 4/2/21:
EMOM 20
1 – Front Squat x 12 reps (135/95)
2 – Push Up x 15-20 reps
3 – Push Press x 10 reps @ (135/95)
4 – Sit Up x 20-25 reps
5 – Rest

Saturday, 4/3/21:
AMRAP 15:
200m Run
15 Toes to Bar
20 Alternating DB Snatches (50/35)

Sunday, 4/4/21:
5 Rounds:
1 minute Double Unders
1 minute Plank Hold
1 minute Farmers Hold/Carry
1 minute Reverse Lunges

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

Weekly CrossFit Workouts: 3/22/21-3/28/21

Monday, 3/22/21:
EMOM 10
1 – Strict Pull Ups x :30s
2 – Push Ups x :30s
-rest 3 minutes-
EMOM 10
1 – Strict Hanging Knee Raises x :30s (Or Hollow Rocks)
2 – Max Reps Burpees x :30s

Tuesday, 3/23/21:
A. Front Foot Elevated DB Split Squat x 8/side (2 or 4″)
rest :15s b/t legs
rest :60s b/t sets x 3
B. 3 Sets
15 DB Hang Squat Cleans @ 50/35
300m Run
*12m cap*

Wednesday, 3/24/21:
A. Every :90s x 9m (6 sets)
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Hang Snatch
B. AMRAP 7
3 Power Snatches @ 95/65
3 Overhead Squats
6 Power Snatches
6 Overhead Squats
etc…
Or:
AMRAP 7
3 Alternating DB Snatch
3 Goblet Squats
6, 6, etc….

Thursday, 3/25/21:
5 Rounds
Row 500/400m
20 American KBS @ 53/35
rest :60s b/t sets
*goal = stay +/- 5-7 seconds between sets

Friday, 3/26/21:
A1. Top to Top Dumbbell Floor Press x 12 reps (6/side)
@ 2121 tempo
rest :30s
A2. Side Plank Hip Lifts x 10/side
rest :60s x 3 sets
B. EMOM 8
1 – 10 DB Push Press @ 50/35
2 – 15 Toes to Bar or :40s Toes to Bar Practice

Saturday, 3/27/21:
OPEN WOD 21.3-TBA

Sunday, 3/28/21:
3 Sets:
60 Double Unders
50 Medicine Ball Squat Cleans (20/14)
30 Med Ball Sit Ups (20/14)

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

Weekly CrossFit Workouts: 3/15/21-3/21/21

Monday, 3/15/21:
A1. Seated (on box) DB Strict Press x 10 Reps
*With 1 sec pause at top*
Rest 60 sec.
A2. Gorilla Row x 16 (total) Reps
Rest 60 sec x 3 Sets.
+
EMOM 10:
Min 1: 20 KB Deadlifts
Min 2: 5-8 HSPU (OR 10-15 hand release pushups)

Tuesday, 3/16/21:
A. DB Split Squats x 8 reps/side, Rest 30 sec between legs x 4 sets
+
2 min Clock:
20 Box Jump Overs (24/20)
In Remaining time:
Max Wall Ball Shots (20/14)
Rest 2 min x 4 sets

Wednesday, 3/17/21:
A. Every 90 sec x 9 min (6 sets):
1 3-position Clean grip deadlift + 1 Hang High Pull + 1 Hang Power Clean
B. AMRAP 10:
3 DB Power Cleans (50/35)
3 TTB
6 DB Power Cleans
6 TTB
9/9, 12/12, 15/15, etc…up by 3’s

Thursday, 3/18/21:
8 Sets:
25 DU’s
30 Air Squats
15/12 Cal Row
**Sustainable pace here**

Friday, 3/19/21:
A1. DB Floor Press x 10 Reps @ 2111 Tempo, Rest 30 sec
A2. Side Plank Rotations x 10/side, Rest 30 sec x 3 sets
+
4 Sets:
300m Run
25 Russian KB Swings (70/53)
*12 min cap*
**Please note: 4:30pm & 5:30pm classes will be Open WOD 21.2**

Saturday, 3/20/21:
OPEN WOD 21.2-TBA

Sunday, 3/21/21:
For Time:
1000m Run
+
4 Rounds:
10 Single DB Box Step Ups
12 Single DB Push Presses (6/side)
15 Situps
+
1000m Run
*22 min cap*

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

Weekly CrossFit Workouts: 3/8/21-3/14/21

Monday, 3/8/21:
A1. Seated (on box) DB Strict Press x 8 Reps
*With 1 sec pause at top*
Rest 60 sec.
A2. 30 sec C2B Pullups
Rest 60 sec x 3 Sets.
+
AMRAP 10:
2 HSPU
2 Box Jump Overs (30/24)
4/4, 6/6, 8/8, etc reps go up by 2’s

Tuesday, 3/9/21:
A1. Deficit DB Reverse Lunges x 14 reps (7/side) (2 or 4″)
rest :30s
A2. 15-20 Jumping Air Squats (unbroken set)
Rest 30 sec x 3 Sets
+
B. 4 Rounds:
6 Squat Cleans (155/105)
10 Burpees over the Bar
Rest 1 min bt rounds

Wednesday, 3/10/21:
A. Every 90 sec x 9 min (6 sets):
1 3-position Snatch grip deadlift + 1 Hang High Pull + 1 Hang Power Snatch
+
B. EMOM 10:
Min 1: 50 DU’s
Min 2: 12 Power Snatches (75/55)

Thursday, 3/11/21:
AMRAP 20:
15/12 Cal Row (Home: 40 sec burpees)
20 Lunges (bodyweight)
10 TTB
*Sustainable pace here- you should NOT be
flat on your back after this*

Friday, 3/12/21:
A. For Quality:
20 TGU
*10 min cap*
B. AMRAP 12:
300m Run
8-10 Strict Pullups*
15 Situps
**If doing the Open tomorrow, then change pullups to
barbell bent over rows x 10-12 reps, unbroken**
+

Please note: the 4:30pm & 5:30pm classes on Friday will be Open WOD 21.1


Saturday, 3/13/21:
OPEN WOD 21.1- TBA

Sunday, 3/14/21:
1 Min Intervals:
Single DB Hang Clean & Jerk (50/35)
Burpees over DB
Plank Hold
Goblet Squats
Rest
x 5 Sets

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

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.**