WOD

WOD2018-02-03T07:42:36-04:00

Weekly BURN Workouts: 10/21/19-20/15/19

Monday, 10/21/19:
EMOM x 21
min 1 – 15 DB Power Cleans
min 2 – 15 Wall Ball Shots
min 3 – 13/10 Calorie Row

Tuesday, 10/22/19:
AMRAP 4
10 Push-Ups
10 V-Ups
50 Single Unders
rest 1:00 x 4 sets

Wednesday, 10/23/19:
AMRAP 20
Run 400m
20 DB Reverse Lunges
15 Burpees
rest :30 after each set

Thursday, 10/24/19:
5 minute clock:
Row 500 meters
15 Box Jumps
– Max Russian Swings in remaining time –
rest 2:00 x 4 sets

Friday, 10/25/19:
AMRAP 10
10/7 Cal Bike
50 Mountain Climbers
-Rest 2 minutes-
AMRAP 10
10 Strict Pull Ups
20 Air Squats

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

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Weekly BURN Workouts: 9/30/19-10/4/19

Monday, 9/30/19:
EMOM x 28 minutes
minute 1 – 15 Wall Ball Shots
minute 2&3 – 300m Run
minute 4 – 12 Pull-Ups
minute 5&6 – 300m Run
minute 7 – Rest

Tuesday, 10/1/19:
Tabata:
Double Unders
rest 1:00
Push Press
rest 1:00
Handstand Hold
rest 1:00
Ski Erg

Wednesday, 10/2/19:
5 rounds:
Row x 1:00
Air Squat x 1:00
Russian KB Swing x 1:00
V-Ups x 1:00
Rest x 1:00

Thursday, 10/3/19:
3 minute clock:
20 Alternating Step-Ups
15 Perfect Push-Ups
10 DBL DB Rows
– Max Plank in Remaining Time –
rest 1:00 x 5 sets

Friday, 10/4/19:
10 rounds:
:30 Assault Bike
:30 Burpees
:30 Alt. DB Snatch
:60 Rest

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

Weekly CrossFit Workouts: 9/23/19-9/29/19

Monday, 9/23/19:
A. EMOM 8:
1 Thruster *building*
-Rest 3 min-
B. EMOM 8:
1 Hang Squat Clean *building*
-rest 3 minutes-
C. AMRAP 3
Max Hang Squat Cleans @ 85%

Tuesday, 9/24/19:
“Big Helen”
3 Rounds:
500 Meter Run
21 American Kettlebell Swings (70/53)
7 Ring Muscle-Ups

Wednesday, 9/25/19:
Every 8 minutes x 32 minutes
15 Burpees
20/15 Calorie Row
20 Alternating DB Snatch @ 50/35
15 Burpees

Thursday, 9/26/19:
A1. Seated Filly Press @2112 x 6-8/side, Rest 30 sec
A2. Banded Rotations x 10/side, Rest 90 sec x 4 sets
+
*With A Partner*
AMRAP 12:
A: 12/9 Cal Assault Bike
B: 10 Double KB Swings into Farmer Carry

Friday, 9/27/19:
A. 10 min Skill Work: Handstand Push Ups
L1 – Pike from Box
L2 – Handstand Hold
L3 – Kipping
B. 4 Rounds for Time:
15 Push Presses (115/75)
16 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
*13 min cap*

Saturday, 9/28/19:
With A Partner:
Buy-In: 60 Sandbag Over Shoulder (100/80)
*Reps split however*
-Into-
Individual Workout:
3 sets:
15 Deadlifts (225/155)
500m Run

Sunday, 9/29/19:
In Groups of 3:
Partner A: 400m Row
Partner B: DB Hang C&J (50/35)
Partner C: Burpees to a Plate
*Continue the sequence until each partner
has completed 5 rounds per station

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

Weekly BURN Workouts: 9/23/19-9/27/19

Monday, 9/23/19:
EMOM x 6
12 DB Thrusters (moderate weight)
EMOM x 6
12 DB Power Cleans (moderate weight)
immediately into
1600m Row

Tuesday, 9/24/19:
E6MOM x 24 minutes
500m Run
21 KB Swings
12 Pull-Ups

Wednesday, 9/25/19:
EMOM x 21
minute 1 – 13/10 Calorie Row
minute 2 – 20 Alt. DB Snatch
minute 3 – 12-15 Burpees

Thursday, 9/26/19:
3 minutes Assault Bike
3 minutes Bear Crawl
3 minutes Russian KB Swings
1 minute rest
2 minutes Assault Bike
2 minutes Bear Crawl
2 minutes Russian KB Swings
1 minute rest
1 minutes Assault Bike
1 minutes Bear Crawl
1 minutes Russian KB Swings

Friday, 9/27/19:
AMRAP 10
10 DBL DB Push Press
10 Inverted BB Rows
20 Alt. Lunges
rest 2:00 x 2 sets

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

Weekly CrossFit Workouts: 9/16/19-9/22/19

Monday, 9/16/19:
A, Every 90s x 8 sets (12 minutes):
1 Power Clean + 1 Hang Squat Clean
B. EMOM 10:
Odd – 8 Front Squats @ 155/105
Even – 50 Double Unders

Tuesday, 9/17/19:
A. Every 2 min x 10 min:
Choose from the following Gymnastics Movement:
Level 1: 5-8 Ring Muscle Ups
Level 2: 5-10 Jumping Ring Muscle Ups
Level 3: 10 Box or Bar Dips + 10 Bent Over Barbell Rows
B. For Time
100 Burpee Pull Ups
*14m cap*

Wednesday, 9/18/19:
3 Sets
30/25 Cal Row
25 American Kettlebell Swings @ 70/53
20 DB Thrusters @ 50/35
300m Run
rest 5 minutes b/t sets

Thursday, 9/19/19:
AMRAP 25:
10/7 Assault Bike Calories
20 Dead Stop KB Russian Twists
100′ KB Front Rack Carry
30 sec Plank Hold (can be weighted)
*Follow the leader- plank hold done together*

Friday, 9/20/19:
“Dr. Mike’s Pump Prescription”
AMRAP 25:
500m Run
15 Overhead Squats(95/65)
12 Strict Pullups
9 Pushups
Cash Out:
5 min clock:
10 DB Hammer Curls
10 DB Reverse Flys

Saturday, 9/21/19:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Sunday, 9/22/19:
In groups of 2:
AMRAP 22
Partner A: 300m Run
Partner B: 10 DB Snatches (50/35) + 8 Burpees
*alternating roles each round*

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

Weekly BURN Workouts: 9/16/19-9/20/19

Monday, 9/16/19:
AMRAP 20
15 DB Front Squats
45 Double Unders
300m Run
rest :30 after each round

Tuesday, 9/17/19:
In Groups of 2:
Ski 2000m (switch however)
+
“GI Jane”
100 Burpee Pull-Ups

Wednesday, 9/18/19:
EMOM x 21
minute 1 – :45 Row
minute 2 – :45 KB Swings
minute 3 – :45 Wall Ball Shots

Thursday, 9/19/19:
Tabata:
Assault Bike
DB Curl to Press
Plank Hold
DB Bench Press

Friday, 9/20/19:
E2MOM x 20 Minutes
12 DB Deadlifts
12 Box Jumps
12 V-Ups

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

Weekly CrossFit Workouts: 9/9/19-9/15/19

Monday, 9/9/19:
A. EMOM 10
1 Hang Power Snatch + 1 Hang Squat Snatch
+
5 Rounds
7 Hang Squat Snatch @ 115/75
12 Burpees Over the Bar
*12m cap*

Tuesday, 9/10/19:
“Chris’s Cardio”
E6MOM x 30
400m Run
21-18-15-12-9
Barbell Thrusters (increase weight)
12 Pull Ups

Wednesday, 9/11/19:
Partner WOD:
Buy In: 300m Sandbag Carry
+
Follow the Leader:
9 Rounds
11 American Kettlebell Swings @ 70/53
11 DB Power Cleans @ 50/35
11 Burpees
+
Cash Out
300m Sandbag Carry
**Sandbag Carry with a Partner
**Middle rounds= follow the leader style- you cannot pass your partner

Thursday, 9/12/19:
A1. Kettlebell Windmill x 8 reps/side
rest 30s
A2. Banded Pallof Press x 10 reps/side
rest 60s x 4 sets
+
B. For Time
Row 1500/1200m
50 Box Jump Overs (24/20)
30 Toes to Bar

Friday, 9/13/19:
A. Back Squat @30X0 Tempo x 6 Reps Rest 2 min x 4 sets
B. 1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
*30 DU’s after each set*

Saturday, 9/14/19:
Every 6 minutes x 24 minutes
12/9 Cal Assault Bike
8 Handstand Push Ups
12 Push Jerks (115/75)
300m Run

Sunday, 9/15/19:
Groups of 2:
Partner 5k Row
*Switch every 250m*
*Every switch- partner must perform: 5 High Box Jumps(30/24)
+ 10 Russian KB Swings (70/53)*
**35 min Cap**

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