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

Weekly CrossFit Workouts: 1/11/21-11/17/21

Monday, 1/11/21:
A. Double Under Skill Work:
5 min clock, pick a level:
Level 1: Work on the jump- single under & speed step work
for 5 minutes.
Level 2: Single/Double/Single- working on getting unbroken sets of 10 here.
Level 3: Unbroken DU sets- as many unbroken sets of 30 reps in 5 minutes
+
AMRAP 12:
10 Push Press (135/95)
15 Box Jump Overs (24/20)

Tuesday, 1/12/21:
A. Overhead Squat:
10, 10, 8, 8
Rest 90 sec between
*Stay light on these- work on positioning and
overhead stability here*
+
EMOM 10:
Min 1: 12-14 OH Plate Lunges
Min 2: 10-12 Burpees to plate

Wednesday, 1/13/21:
A. Snatch:
EMOM 10:
1 Hang Snatch High Pull + 1 Hang Power Snatch
*Stay light to moderate- work on positions here*
+
30 sec DU’s
30 sec DB Snatches (50/35)
Rest 1 min x 5 sets

Thursday, 1/14/21:
AMRAP 10:
12/10 cal AB
15 Hand Release Pushups
-Rest 3 min-
AMRAP 10:
300m Run
20 Goblet Squats

Friday, 1/15/21:
A1. Staggered Stance KB/DB RDL x 8/side
@3111 Tempo, Rest 30 sec
A2. Strict Pullups x 5-8 Reps @ 3111 Tempo, Rest 30 sec
A3. Banded Glute Bridge x 15-20 Reps, brief pause at top
Rest 60 sec x 3 sets
**Can use a pair of DBs or KBs for A1. Strict Pullups
should be done in 1-2 sets- set up band accordingly.**
+
For Time:
100 Russian KB Swings (70/53)
*Every 25 reps=30 sec Wall Sit Hold*
**8 min cap**

Saturday, 1/16/21:
Open Workout 18.1
AMRAP 20:
8 TTB
10 DB Hang C&J (50/35)
14/12 Cal Row

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

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Weekly CrossFit Workouts: 11/30/20-12/6/20

Monday, 11/30/20:
A. Handstand Push Up Review – 8-10m
Wall Walk – 5 reps controlled
Wall Facing Handstand Hold – :30s-1m
Handstand Hold – :30s – 1m
B. AMRAP 5
Max reps HSPU
or
Accumulate Max Amount of time in one of the
above
C. For Time
50 Toes to Bar
*Every 10 reps = 30 Double Unders
*8m cap*

Tuesday, 12/1/20:
A. Front Squat
15 minutes to establish 1 RM
(no more than 3 attempts at new heavy loads)
B. For Time
100 Burpee Box Jumps @ 24/20
*10 minute cap*

Wednesday, 12/2/20:
A. Every :90s x 15m (10 sets)
1 Clean and Jerk – establish tough single
*Power or Squat Clean
B. For Time
30 Shoulder to Overhead
*Every break = 5 Power Cleans
*5m cap*
L1: 135/95
L2: 11585

Thursday, 12/3/20:
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Friday, 12/4/20:

A. Every :30s x 10 minutes (20 reps)

1 Banded Deadlift @ 50% of 1 RM
(light band tension)
B. For Time
500m Run
50 Russian KBS @ 70/53
300m Run
*12m cap*

Saturday, 12/5/20:
“CFW Capacity Test”
AMRAP 20
20 Thrusters (95/65)
20 Calorie Row
20 Bar Facing Burpees

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

Weekly CrossFit Workouts: 11/23/20-11/29/20

Monday, 11/23/20:
A. Max Strict Pullups, Rest 2 min x 3 sets
+
“G.I. Jane”
For Time:
100 Burpee Pullups

Tuesday, 11/24/20:
A. Back Squat: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
B. Max Reps @ 85% of A
+
AMRAP 5
Assault Bike Cals:
Score 1: 50/40 Cals
Score 2: Total Cals in 5 minutes
**One 5 minute interval on bike: scores are max cals in that 5 minutes AND
time it took you to hit 50/40 within that 5 minute clock!**

Wednesday, 11/25/20:
A. Push Press: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
2 minute clock
Max Reps Push Ups
+
2 minute clock
Max Reps Sit Ups
+
2 minute clock
Max Double Unders

Thursday, 11/26/20:
HAPPY THANKSGIVING!!
“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Friday, 11/27/20:
Row 1k
rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m

Saturday, 11/28/20:
A. Deadlift: 1RM
Suggested Building:
Set 1: 5-6 Reps @ 30-50% 1RM
Set 2: 4-5 Reps @ 50-60% 1RM
Set 3: 3-4 Reps @ 60-70% 1RM
Set 4: 1-2 Reps @ 75-87% 1RM
Set 5: 1 Rep @ 90-93% 1RM
Attempt New 1RM: 100%+ 1RM
+
1 mile run TT

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

Weekly CrossFit Workouts: 11/16/20-11/22/20

Monday, 11/16/20:
EMOM 18:
Min 1: 6-10 Pullups *can scale up to C2B, if possible* (home: bent over rows)
Min 2: 50 DU’s
Min 3: 12-15 Pushups

Tuesday, 11/17/20:
A. Back Squat:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At Home:
Tempo Goblet OR front rack squats x 6-8 each set @3211 tempo
B. 3 Rounds:
10 DB Hang Power Cleans (50/35)
15 DB Front Squats (50/35)
10 DB Box Step Overs

Wednesday, 11/18/20:
A. Push Press:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At Home:
Arnold Press x 4-5/side
+
EMOM 12:
Min 1: DB Push Press x 10-15 Reps
Min 2: 10/7 cal AB SPRINT
Min 3: 30 sec max Chin-Ups (home- bicep curls)

Thursday, 11/19/20:
2 min Clock:
25 Wall Ball Shots (20/14)
Max Burpees in remaining Time
Rest 2 min x 5 sets
*Score= total # of burpees*

Friday, 11/20/20:
A. Deadlift:
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
At home:
5 Single leg deadlifts/side + 10 weighted glute bridges (DB on hips)
+
AMRAP 10:
20 American KB Swings (53/35)
15 Box Jump Overs (24/20)

Saturday, 11/21/20:
“Blame Canada: Elias’ Emigration”
1000m Row (sub at home= another run)
50 HSPU (sub= seated Z-Press)
1000m Run
50 S20 (115/75)
**25 min cap**

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

Weekly CrossFit Workouts: 11/9/20-11/15/20

Monday, 11/9/20:
AMRAP 15
5 Pull Ups
10 Hand-Release Push Ups
15 V-Ups or Toes to Bar

Tuesday, 11/10/20:
A. Back Squat
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30-3m b/t sets
B. 3 Sets:
10 Front Squats @ 135/95
rest :15s
20 Russian Kettlebell Swings @ 70/53
rest :15s
30 Bodyweight Reverse Lunges AFAP
rest :90s b/t sets
*12 minute cap*

Wednesday, 11/11/20:
A. Push Press
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30s -3m b/t sets
B. EMOM 8
1 – 6-8 Single Arm DB Push Press/side @ 50/35 (hold non-working
arm in DB Press Rack position)
3 – ME Chin Over the Bar Supinated Hang
*20s cap for hang*

Thursday, 11/12/20:
2 Sets:
A. AMRAP 5
Assault Bike x 10/7 Cals
15 Air Squats
rest 3 minutes
B. AMRAP 5
50 Double Unders
20 Hollow Rocks
rest 3 minutes

Friday, 11/13/20:
A. Deadlift
6 @ 75-80%
4 @ 80-87%
2 @ 87-92%
rest 2:30s-3m b/t sets
B. 3 Sets – For Quality
8-10 Single Leg DBL Dumbbell Deadlifts/side
rest :30s
12 Skater Jumps (6/side) w/ pause in the landing
rest :30s
20-30 Glute Bridges
rest as needed b/t sets

Saturday, 11/14/20:
Buy In: 800m Run
into
21-15-9
Alt DB Snatches (50/35)
Toes to Bar
into
Cash Out: 800m Run

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

Weekly CrossFit Workouts: 11/2/20-11/8/20

Monday, 11/2/20:
A1. Active Hang x :20-25s OR
Kipping Beat Swing x 12-15 reps
rest :30s
A2. Renegade Row x max reps in :60s
(Push Up/ Row / Push Up/ Row)
rest 2 minutes x 3 sets
B. 3 Sets – For Quality
8-12 Chin Ups @ 2111
16-20 Alternating Dumbbell Curls @ 2010 (25/15)
25-30 Hollow Rocks
*12 minute cap*

Tuesday, 11/3/20:
A. Back Squat
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. For Time
50 Sumo KB Deadlifts @ 53/35
30 Box Jump Step Downs @ 24/20
50 Russian Kettlebell Swings @ 53/35
*7 minute cap*
C. Movement Work – 1-2 Sets
10 Quadruped Hip CAR’s (5/side)
10 90/90 Hip Rotations (5/side)
:30s Samson/Side

Wednesday, 11/4/20:
A. Push Press
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. AMRAP 7
9 Hang Power Cleans @ 95/65
6 Burpees

Thursday, 11/5/20:
8 Sets:
Row 20/15 Cals
20 Plank KB/DB Drag Throughs
16 Reverse Lunges (Goblet if desired)
rest :30s b/t sets

Friday, 11/6/20:
A. Deadlift
8 @ 70%
6 @ 75%
4 @ 80%
rest 2 minutes b/t sets
B. 2 Sets:
2 minute clock
:30s Unbroken Max Reps Deadlift @ 135/95
Max Effort Wall Sit in remainder time
rest 2 minutes b/t sets

Scale Up options if able: 185/115, 225/155
*Goal here is practicing deadlift cycling and keeping
movement efficiency*
C. Movement Work – 2 Sets
3 Point Single Leg Hip Hinge Matrix/side
12 Cossack Squats (6/side) *goblet loaded
if desired*

Saturday, 11/7/20:
5 Sets:
50 Double Unders
12 Hang Power Snatch @ 115/80
9 Thrusters @ 115/80
rest :90s b/t each set
*17 minute cap*

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

Weekly CrossFit Workouts: 10/26/20-11/1/20

Monday, 10/26/20:
A1. Single Arm DB Rows x 6-8 Reps/side @2112 Tempo, Rest 60 sec
*heavier than last week*
A2. Deficit Pushups (hands on plates) @2111 Tempo x 10-12 Reps,
Rest 60 sec x 3 sets
+
EMOM 8:
Min 1: 30 sec Max Strict Pullups
Min 2: 40 sec Hollow Hold

Tuesday, 10/27/20:
A. Back Squat:
8 @ 65%
6 @ 70%
4 @ 75%
+
Every 2 min x 10 min:
10 Squat Cleans (95/65)
8 Burpees over the bar

Wednesday, 10/28/20:
A. Push Press:
8 @ 65%
6 @ 70%
4 @ 75%
+
AMRAP 10:
8 Seated Z-Press
20 DB/KB Plank Taps
50 DU’s

Thursday, 10/29/20:
300m Row @ moderate pace
200m Row @ fast pace
100m Row @ sprint pace
Rest 2 min x 5 sets

Friday, 10/30/20:
A. Deadlift:
8 @ 65%
6 @ 70%
4 @ 75%
+
3 Rounds:
20 KB/DB Deadlifts, unbroken
15 Pullups
*8 min cap*

Saturday, 10/31/20:
Every 7 min x 28 min:
Intervals 1 & 2: 800m Run + 24 DB Snatches
Intervals 3 & 4: 800m Run + 30 BJO (24/20)

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