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

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.**

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

Monday, 8/2/21:
Every 4 minutes x 12 minutes (3 sets)
Row 600/400m
50 Double Unders
-into-
Every 4 minutes x 12 minutes (3 sets)
Assault Bike x 30/24 Cals
50 Double Unders

Tuesday, 8/3/21:
A1. Push Jerk – 8-6-4-2
rest :60s
A2. Wide Grip Strict Pull Ups x 6-8 reps*
*add weight if able
rest 2 minutes
B. For Time
50 Alternating DB Snatches (50/35)
50 Burpees

Wednesday, 8/4/21:
A. Every 90s x 5 sets
1 Hang Power Clean Pos 2 + 1 Power Clean
B. 3 Sets
15 Box Jump Step Downs (24/20)
10 Squat Cleans (135/95)
*9 minute cap*

Thursday, 8/5/21:
For Time:
Run 1 mile
50 Russian KBS (70/53)
Run 1 Mile
50 American KBS (70/53)

Friday, 8/6/21:
5 Sets:
6-8 Ring Pull Ups or 10 Strict Pull Ups
rest 30s
15 Push Ups or 15 DB Floor Press @ 20% BW/hand (neutral grip)
rest 30s
12 DB Split Squats (6/side) @ 3011 tempo
rest 30s
Weighted Plank x :60s
rest :60s b/t sets

Saturday, 8/7/21:
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups
*12 minute cap*
+
Core – Coaches Choice

Sunday, 8/8/21:
*with a partner*
Row 4000 meters for time
*switch every 500m*
Non-Rowing Partner will do the following while other rows:
1- Sandbag Hold
2 – Sit Ups x max reps
3 – Sandbag Hold
4 – Sit Ups x max reps

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

Weekly CrossFit Workouts: 7/26/21-8/1/21

Monday, 7/26/21:
1 min AB
1 min Wall Ball Shots (20/14)
1 min TTB
1 min Rest
x 5 sets

Tuesday, 7/27/21:
A. Push Jerk x 6 Reps *heavier than last week*
Rest 30 sec
Strict Pullups x 5-6 Reps
Rest 90 sec x 3 sets
+
B. EMOM 8:
Min 1: 40 sec Renegade Rows (no pushup)
Min 2: 50 DU’s

Wednesday, 7/28/21:
A. E2MOM x 10: 1 Power Clean + 1 Hang Power Clean *building*
+
B. For Time:
3 Rounds:
300m Run
10 TNG Power Cleans (115/80)
*12 min cap*

Thursday, 7/29/21:
EMOM 20:
Min 1: 15/12 cal Row
Min 2: 15 Burpees

Friday, 7/30/21:
5 Sets:
10 Staggered Stance Russian KB Swings/side
-Rest 30 sec-
20 Goblet Squats
-Rest 30 sec-
DB Glute Bridge Floor Press x 16 total Reps (8/side)
-Rest 60 sec-

Saturday, 7/31/21:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*2 heats-all out effort!*

Sunday, 8/1/21:
AMRAP 25:
Partner A: 400m Run
Partner B: AMRAP:
10 DB Snatches (50/35)
10 Box Jumps (24/20)
15 Situps

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

Weekly CrossFit Workouts: 7/19/21-7/25/21

Monday, 7/19/21:
AMRAP 4:
4 DB Box Step Overs (50/35)
6 DB Front Squats
8 Box Jumps (24/20)
Rest 2 min x 4 sets

Tuesday, 7/20/21:
A1. Push Jerks x 8 Reps
Rest 30 sec
A2. Strict Pullups x 6-8 Reps (1-2 sets, max)
Rest 90 sec x 3 Sets
B. For Time:
21-15-9
DB Push Presses (50/35)
TTB

Wednesday, 7/21/21:
A. E2MOM x 10: 3 TNG Deadlifts @85-90%
+
B. AMRAP 10:
12 Deadlifts (225/155)
9 HSPU

Thursday, 7/22/21:
20 min clock:
500m Run
20 Russian KB Swings (53/35)
30 sec weighted plank hold

Friday, 7/23/21:
EMOM 20:
Min 1: 50 DU’s
Min 2: 40 sec DB Reverse Lunges
Min 3: 40 sec Situps
Min 4: 40 sec Pushups

Saturday, 7/24/21:
“Luana’s Looney Bin”
3 Rounds:
12 Back Squats (115/80) (135/95)
15 Box Jumps (24/20)
Then,
3 Rounds:
12 Power Snatches (75/55)
15 Pullups
**Same barbell for squats and snatches- athletes switch weights**

Sunday, 7/25/21:
“Cathleen Cruises into 60”
In Groups of 2:
AMRAP 22:
600m Row
60 Burpees
60 V-Ups

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

Weekly CrossFit Workouts: 7/12/21-7/18/21

Monday, 7/12/21:
3 min clock:
60 sec row Sprint
Max burpee box jumps in remainder time
Rest 2 min x 5 sets

Tuesday, 7/13/21:
A. Push Press x 6-8 Reps *taken from ground*
Rest 30 sec
Inverted Body Rows x 10-12 Reps
Rest 90 sec x 3 sets
B. AMRAP 10:
8 Strict Presses (75/45)
8 Strict Pullups

Wednesday, 7/14/21:
A. Deadlift: 3×6 Reps, Rest 2 min *building*
B. EMOM 10:
Min 1: DBL DB Deadlifts x 15 Reps
Min 2: DU’s x 50 reps

Thursday, 7/15/21:
AMRAP 8:
15/12 Cal Row
10 Situps
15 Air Squats
-Rest 3 min-
AMRAP 8:
5 TTB
10 Lunges (bodyweight)
15 Pushups

Friday, 7/16/21:
A1. Goblet Lateral Step Ups x 8 Reps/side, Rest 30 sec
A2. AMRAP 30 sec: V-Ups, Rest 30 sec.
A3. 30 Heavy Russian Swings, unbroken, Rest 30 sec.
A4. AMRAP 30 sec: KB Plank Taps
Rest 90 sec x 5 sets

7/17/21:
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)

7/18/21:
Groups of 2:
20 min clock:
Partner A: 500m/400m Row
Partner B: AMRAP:
10 SA DB Hang Cleans (5/side)
6 Burpees

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

Weekly CrossFit Workouts: 7/5/21-7/11/21

Monday, 7/5/21:
8am & 9am Classes ONLY!
“31 Heroes”
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Strict Pullups
11 Box Jumps (30/24 in)
While Partner B performs:
400m Weighted Run (45/25 lb)
**Partners switch after each Run and pick up where partner left off in AMRAP**

Tuesday, 7/6/21:
A. DB Floor Press x 12-15 Reps
Rest 30 sec
SA DB Rows x 8/side
Rest 90 sec x 3 sets
+
B. For Time:
200m Farmer Carry
30 TTB
40 HR Pushups
200m Sandbag Carry
*15 min cap*

Wednesday, 7/7/21:
A. Deadlift: 3×8 reps, Rest 2 min *building*
B. AMRAP 7:
3 DB Deadlifts (50/35)
3 DB Goblet Box Step Overs (1 DB)
6 DB Deadlifts
6 DB Goblet Box Step Overs (1 DB)
9/9, 12/12, etc

Thursday, 7/8/21:
EMOM 10:
Min 1: 12/8 Cal AB
Min 2: 12-16 DB Snatches (50/35)
-Rest 3 min-
EMOM 10:
Min 1: 12/8 cal AB
Min 2: 6 SA DB Hang Squat Cleans/side

Friday, 7/9/21:
5 Sets- For Quality:
12 Back Rack Barbell Reverse Lunges x 14 Reps (7/side)
-Rest 30 sec-
10 Side Plank Hip Lifts/side
-Rest 30 sec-
Top to Top DB Floor Press x 16 total reps
-Rest 30 sec-
1 min max DU’s
-Rest 60 sec-
+
2 Sets, time permitting:
10 Thread the needle (5/side)
10 Bottom of squat sky reaches

Saturday, 7/10/21:
“Helen”
3 Rounds For Time:
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Sunday, 7/11/21:
Teams of 2:
4 Rounds, split however:
30 Burpees
40 Situps *together*
30 Goblet Squats

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

Weekly CrossFit Workouts: 6/28/21-7/4/21

Monday, 6/28/21:
AMRAP 10
Run 200m
10 DB Front Squats (50/35)
10 DB Deadlifts (50/35)
rest 5 minutes x 2 sets
Goal = more reps in round 2

Tuesday, 6/29/21:
A1. Push Press x 8-10 reps (from floor)
rest :30s
A2. Toes to Bar x :60s
rest :90s x 3 sets
B. AMRAP 7
3 DB Push Press (50/35)
3 Pull Ups
6 DB Push Press
6 Pull Ups
9/9, 12/12, etc…

Wednesday, 6/30/21:
A. Power Clean
3-3-3-3-3
rest 2 minutes b/t sets
B. EMOM 10
1 – 5 Deadlifts (185/135)
2 – 10 Burpees over the Bar

Thursday, 7/1/21:
EMOM 10:
Min 1: 15/12 Cal Row
Min 2: 15-20 Situps
-Rest 3 min-
EMOM 10:
Min 1: 15/12 Cal Row
Min 2: 8-12 TTB

Friday, 7/2/21:
5 Sets- For Quality:
12 Front Rack Barbell Lunges (6/side) *taken from ground, AHAP*
-Rest 30 sec-
High Box Jumps (30/24 or higher) x 8 Reps
-Rest 30 sec-
30 Russian Twists (with or without weight)
-Rest 30 sec-
8-10 DB Floor Presses (AHAP)
-Rest 60 sec-
+
2 Sets:
5 Hip CARs/side
10 Updog into child’s pose

Saturday, 7/3/21:
“Karabel”
10 RFT:
3 Power Snatches (135/95)
15 Wall Ball Shots (20/14)

Sunday, 7/4/21:
CLOSED!!
Happy 4th of July!!

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