WOD

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

Weekly BURN Workouts: 1/20/20-1/24/20

Monday, 1/20/20:
5 rounds:
20/15 Calorie Row
20 DBL DB Front Squats
20 Burpees
*20 minute cap*

Tuesday, 1/21/20:
Tabata:
DB Push Press
Pull-Ups
Handstand Hold
Bent Knee Hollow Rock

Wednesday, 1/22/20:
4 sets:
DB Power Clean x 10 reps
– immediately into –
Box Step Ups x 20 reps @ 16″
rest 1:00
+
10 minute clock:
:30 Assault Bike *tough pace*
:30 Slow Spin

Thursday, 1/23/20:
50 Russian KB Swings
25 V-Ups
20 Box Jumps
40 Russian KB Swings
20 V-Ups
20 Box Jumps
30 Russian KB Swings
15 V-Ups
20 Box Jumps
20 Russian KB Swings
10 V-Ups
20 Box Jumps
10 Russian KB Swings
5 V-Ups
20 Box Jumps

Friday, 1/24/20:
5 minute clock:
300m Run
AMRAP Devil’s Press (in remaining time)
rest 1:00 x 4 sets
*Goal is to increase the weight each round.*

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

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Weekly BURN Workouts: 12/30/19-1/3/20

Monday, 12/30/19:
300m Run
20 Wall Ball Shots
20 Box Jumps
rest 1:00 x 5 sets
*20 minute time cap*

Tuesday, 12/31/19:
AMRAP 5
15 Calorie Row
20 DB Snatch (alt)
15 Burpees
rest 1:00 x 4 sets

Wednesday, 1/1/20:
CLOSED
Happy New Year!!

Thursday, 1/2/20:
5 sets:
Seated DB Strict Press x 10 reps
Strict Pull-Ups x 10 reps
rest 1:30 bt sets
*Work through both of the above at tempo.*
+
In Groups of 2:
8 minute clock:
Partner A: 250m Ski Erg
Partner B: Max Push-Ups

Friday, 1/3/20:
EMOM x 18
minute 1 – Assault Bike x :45
minute 2 – Plank Hold x :45
minute 3 – Russian KBS x :45

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

Weekly CrossFit Workouts: 12/23/19-12/29/19

Monday, 12/23/19:
A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
*working off of training max which = 90% of actual max*
+
EMOM 8: (50 sec on/10 sec off)
10 KB/DB Deadlifts into Bodyweight reverse lunges in remaining time

Tuesday, 12/24/19:
Christmas Eve:
“12 Days of Xmas”
1 DB Burpee Box Step Ups
2 DB Thrusters
3 HSPU
4 Chest 2 Bar
5 KB Swings
6 Toes to Bar
7 Box Jumps
8 Alt. DB Snatch
9 Calorie Row
10 Alt. Lunge DB
11 Sandbag Squats
12 DB Man Makers
*NO RX, Goal is to have fun and finish*
*same DB must be used for all exercises*

Wednesday, 12/25/19:
CLOSED
MERRY CHRISTMAS!!

Thursday, 12/26/19:
A. Push Press: 5X2 with 1 sec pause OH
**Suggested percentage: 90-95% of 1RM.**
+
12 Minute Clock
4 Rounds
8 Strict Press (95/65)
12 Push Ups
+
Max Pull Ups in Remaining Time

Friday, 12/27/19:
A. Deadlift: 5X4 @3111 Tempo
**Suggested percentage:70-80% of 1RM.**
+
21-15-9
DB Front Squats
Sit Ups
*50 Double Unders after each set

Saturday, 12/28/19:
“Adrian’s Annihilation”
Every 4 minutes x 24 minutes
Intervals 1, 3, 5
Assault Bike 1k/0.8k
9 HSPU
Intervals 2, 4, 6
15 Hang Power Snatches @ 95/65
15 Burpees Over the Bar

Sunday, 12/29/19:
*Partner Sundays!*
AMRAP 20
20 Toes to Bar
20 Plate Ground to OH (45/25)
20 Plate Russian Twists (45/25)
20 Russian KBS (70/53)
*work partitioned however
*partners must sync Russian Twist, but alternate use of the plate

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

Weekly BURN Workouts: 12/23/19-12/27/19

Monday, 12/23/19:
AMRAP 4
8 Burpees
40 Mountain Climbers
8 Curl to Press
rest 1:00 x 5 sets

Tuesday, 12/24/19:
Christmas Eve:
“12 Days of Xmas”
1 DB Burpee Box Step Ups
2 DB Thrusters
3 HSPU
4 Chest 2 Bar
5 KB Swings
6 Toes to Bar
7 Box Jumps
8 Alt. DB Snatch
9 Calorie Row
10 Alt. Lunge DB
11 Sandbag Squats
12 DB Man Makers
*NO RX, Goal is to have fun and finish*
*same DB must be used for all exercises*

Wednesday, 12/25/19:
CLOSED
MERRY CHRISTMAS!!

Thursday, 12/26/19:
AMRAP 5
5 Pull-Ups
10 Push-Press
20 Box Step Ups
rest 1:00 x 4 sets

Friday, 12/27/19:
350-meter Row Sprint
rest 1:00 x 6 sets
*15 minute cap*
+
AMRAP 7
10 Front Squats
30 Double Unders

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

Weekly CrossFit Workouts: 12/16/19-12/22/19

Monday, 12/16/19:
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
*working off of training max which = 90% of actual max*
+
B. AMRAP 7
10 Goblet Squats (70/53)
5 Box Jumps (30/24)

Tuesday, 12/17/19:
AMRAP 20:
25 Russian Swings (53/35)
20 Push Ups
300m Run

Wednesday, 12/18/19:
A. Push Press: 5X3 with 1 sec pause OH
**Suggested percentage: 80-90% of 1RM.**
B. AMRAP 8
4-6 Ring MU or 8-10 Pull Ups
7 DB Push Press (50/35)

Thursday, 12/19/19:
3 Sets (AFAP)

750/600m Row

– immediately into –

2 minutes Max Double Unders

rest 3 minutes b/t sets
+
Core (Coaches Choice)

Friday, 12/20/19:
A. Deadlift: 5X6 @3111 Tempo
**Suggested percentage: 60-70% of 1RM.**
+
B. Every 2m x 12 m (3 sets of each)
1 – 100′ Box Sled Push
2 – 8 Squat Cleans (135/95)

Saturday, 12/21/19:
Open WOD 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
DB Snatch: 50/35
Burpee Box Jump Over: 24/20

Sunday, 12/22/19:
*With A Partner:*
4 Rounds
40 Sandbag Squats (100/80)
30 Partner Sit Ups *together*
40/30 Cal Row
*1 minute Plank Hold done together after every round*
*workout ends in the plank
*work split however, except for sit ups*
*26m cap*

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

Weekly BURN Workouts: 12/16/19-12/20/19

Monday, 12/16/19:
10 rounds:
Row x :60
Goblet Squats x :30
Rest x :30

Tuesday, 12/17/19:
E3MOM x 24 minutes
Assault Bike x 10 Calories
Russian Swings x 24 Reps
Single Arm Push Press x 6/arm

Wednesday, 12/18/19:
4 minute clock:
Alt. DB Snatch x 20 reps
Wall Ball Shots x 20 reps
Max Box Jump w/remaining time
rest 1:00 x 4 sets

Thursday, 12/19/19:
EMOM x 24
1 – Sit-Ups x 20 reps
2 – Single Unders x 60 reps
3 – Ski Erg x 10/7 Calories

Friday, 12/20/19:
300m Run AFAP
– rest 1 minute –
Tabata:
Pull-Ups
– rest 1 minute –
300m Run AFAP
– rest 1 minute –
Tabata:
WTD Step Ups
– rest 1 minute –
300m Run AFAP
– rest 1 minute –
Tabata:
Burpees

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

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.**