WOD

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

Weekly BURN Workouts: 12/9/19-12/13/19

Monday, 12/9/19:
Tabata:
Goblet Squats
V-Ups
Russian Swings
Wall Sit

Tuesday, 12/10/19:
Cardio Hell:
AMRAP 3
Ski Erg Cals
rest 1:00
AMRAP 3
Assault Bike Cals
rest 1:00
AMRAP 3
Row Cals
rest 1:00 x 2 sets

Wednesday, 12/11/19:
5 rounds:
1:00 Wall Ball Shots
1:00 DB Push Press
1:00 Box Jumps
1:00 Rest

Thursday, 12/12/19:
50-40-30-20-10
Pull-Ups
Burpees
*20 minute time cap*

Friday, 12/13/19:
AMRAP 20
2 Turkish Get-Ups/side
50 Single Unders
20 Reverse Weighted Lunges

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

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Weekly BURN Workouts: 11/18/19-11/22/19

Monday, 11/18/19:
50-40-30-20-10
DB Front Rack Step Ups
Burpees
*20 minute time cap*

Tuesday, 11/19/19:
AMRAP 20
5 Pull-Ups
10 DB Push Press
15 Calorie Row
:30 Rest after each set

Wednesday, 11/20/19:
3 sets:
Mixed Carry Lunge x 8/side
rest :30
Side Plank Hold x :30/side
rest 1:00
+
Tabata (16 intervals):
Jump Rope
Single Arm Russian KB Swings
*alternating exercises.*

Thursday, 11/21/19:
Every 3:00 x 24:00
1km Assault Bike
20 Feet Anchored Sit-Ups

Friday, 11/22/19:
AMRAP 20
10 Calorie Row
10 Hang Knee Raises
10 SA Hang Clean & Press/Arm

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

Weekly CrossFit Workouts: 11/11/19-11/17/19

Monday, 11/11/19:
A1. Inverted Row x 6-8 @2111 Tempo Reps, Rest 1 min
A2. Single Arm DB Row x 10/side, Rest 90 sec x 4 sets
+
EMOM 12
1 – DB Lunges x 12 total Reps (DB’s at sides) (50/35)
2 – 15 DB Deadlifts @ 50/35
3 – 10-12 DB Thrusters @ 50/35

Tuesday, 11/12/19:
4 Rounds
300m Run
20 Hollow Rocks
15 Push Ups
10 Strict Pull Ups

Wednesday, 11/13/19:
A. Every 2 min x 6 sets:
1 Hang Power Snatch + 1 OHS
+
EMOM 12
1- Assault Bike x 12/9 Cals
2 – 5 Hang Power Snatches @ 135/95
3 – 15 Wall Ball Shots @ 20/14

Thursday, 11/14/19:
A. 250m/200m Row SPRINT
Rest 1 min x 8 sets
B. 30 sec ME Burpees
30 sec Rest
x 5

Friday, 11/15/19:
A. DB Box Step Ups x 14 Reps, Rest 90 sec x 4 sets
B. AMRAP 12
10 Box Jumps @ 30/24
10 American Swings @ 70/53
10 Knees to Elbows

Saturday, 11/16/19:
For Time
300 Double Unders
30 Hang Clean and Jerks @ 155/105
30 Handstand Push Ups
*18 minute cap*

Sunday, 11/17/19:
30 minute clock:
In groups of 2: (partners alt)
10 Russian KB Swings (70/53)
5 Push-Ups
*every 6 minutes 300m Run(together) – workout starts with Run*

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

Weekly BURN Workouts: 11/11/19-11/15/19

Monday, 11/11/19:
EMOM x 20 minutes
minute 1 – 10-12 Pull-Ups
minute 2 – :45 Mountain Climbers
minute 3 – :45 Lunges (alt)
minute 4 – 10-12 DB Clusters

Tuesday, 11/12/19:
5 minute clock:
300m Run
1:00 Plank
– Max Burpees in Remaining time –
rest 2:00 x 4 sets

Wednesday, 11/13/19:
5 rounds:
1:00 Assault Bike
1:00 Single Arm KB Swings
1:00 KB Jump Squats
1:00 Rest

Thursday, 11/14/19:
E3MOM x 18 minutes
Interval 1/3/5
Row 500/400m AFAP
Interval 2/4/6
Ski 500/400m AFAP
+
AMRAP 7
10 Box Jumps
10 Push-Ups

Friday, 11/15/19:
Tabata:
DB Hang Cleans
DB Step Ups
DB Snatch
DB Curl to Press
+
Tabata Core Finisher

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

Weekly CrossFit Workouts: 11/4/19-11/10/19

Monday, 11/4/19:
A. Goblet Step Ups x 16 Reps, Rest 90 sec x 4 sets
+
AMRAP 12:
400m Run
20 Goblet Squats (53/35)

Tuesday, 11/5/19:
Tabata – 8 Intervals of Each
Burpees
DB/KB Deadlifts
Double Unders
Toes to Bar
rest 1 minute between movements

Wednesday, 11/6/19:
A. Every 90 sec x 7 sets:
1 Hang Power Snatch
+
For Time:
25 American KB Swings (70/53)
20 Hang Power Snatches @ 80% of heaviest lift in A
25 American KB Swings (70/53)
*8m cap*

Thursday, 11/7/19:
A. 0-10 min:
2000m/1750m Row
10-20 min:
3/2.5 mile Assault Bike
B. Core Complex:
30 sec intervals:
V-Ups
Russian Twists
Side Plank, L
Side Plank, R
Rest
x3

Friday, 11/8/19:
EMOM 18
1 – 15-20 Wall Ball Shots (20/14)
2 – 10 Pull Ups
3 – 15 Box Jumps(24/20)

Saturday, 11/9/19:
8:30 am- 20.5 ONLY
+
9:30, 10:30, 11:30am CrossFit Classes:
WOD:
5 RFT:
300m Run
10 Power Cleans (135/95)
7 Handstand Push Ups

Sunday, 11/10/19:
In Teams of 2:
1000m Row
+
4 Rounds:
20 Burpee Box Jumps (24/20)
30 DB Snatches (50/35)
40 Russian KB Swings (53/35)
+
1000m Row
**Reps split however
**Row Switch every 250m

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

Weekly BURN Workouts: 11/4/19-11/10/19

Monday, 11/4/19:
Every 4:00 x 20:00
400m Row
12 Goblet Squat
21 Russian KB Swings

Tuesday, 11/5/19:
Tabata:
Bupees
– rest 1:00 –
Box Jumps
– rest 1:00 –
Feet Anchored Sit-Ups
– rest 1:00 –
DB Deadlifts

Wednesday, 11/6/19:
AMRAP 20
300m Run
20 DB Renegade Rows (no push-ups)
300m Ski
20 Alt. DB Snatch

Thursday, 11/7/19:
A. 0-10 min:
8 minute Row (calories)
10-20 min:
8 minute Bike (calories)
+
3 rounds:
30 sec intervals:
V-Ups
Russian Twists
Side Plank, L
Side Plank, R
rest 1:00

Friday, 11/8/19:
1-2-3-4-5-6-7-8-9-10-11-12
Wall Ball Shots
Pull-Ups
*200m Run after each set.*

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

Weekly CrossFit Workouts: 10/28/19-11/3/19

Monday, 10/28/19:
A. Every 2m x 14m
1 Power Clean + 1 Squat Clean
B. For Time
20 Hang Squat Cleans @ 135/95
30 American Kettlebell Swings @ 70/53
500m Run

Tuesday, 10/29/19:
A. 21-15-9
Toes to Bar
Handstand Push Ups
*10 min cap*
-Rest 5 minutes-
B. 21-15-9 (Ladies: 18-12-6)
Assault Bike Cals
Pull Ups
*10 min cap*

Wednesday, 10/30/19:
5 rounds:
20/15 Calorie Row
10 Push Press 135/95
5 Sandbag Cleans
rest 3 minutes between sets

Thursday, 10/31/19:
A. 20 Turkish Get Ups
B. AMRAP 12
10 Goblet Reverse Lunges @ 70/53
15 Hollow Rocks
30 Double Unders

Friday, 11/1/19:
AMRAP 20:
15 Deadlifts (185/125)??
15 Pushups
10 DB Snatches (50/35)
300m Run

Saturday, 11/2/19:
8:30 am- Open WOD 20.4 ONLY
+
9:30, 10:30, 11:30am CrossFit Classes:
WOD:
5 Minute Clock:
30/25 cal Row
15 Thrusters (95/65)
AMRAP Burpees in remaining time
Rest 2 min x 4 sets

Sunday, 11/3/19:
In Groups of 2:
AMRAP 24:
2 miles/1.8 miles Assault Bike
50 Power Cleans (135/95)
50 Russian KB Swings (70/53)
50 Med Ball Situps *together*
**Reps/Row Split However. Situps done together.**

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