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

Weekly CrossFit Workouts: 1/17/22-1/23/22

Monday, 1/17/22:
A. Back Squat: 8, 6, 4 Rest 2 min between
+
“San Francisco Crippler”
For Time:
30 Back Squats (225/155)
1,000m Row

Tuesday, 1/18/22:
A. EMOM 8:
“Pulling” Option:
Option 1: 4-6 Pullups @ 3211 Tempo
Option 2: 5-8 Kipping pullups- work on Kip/Stringing together
Option 3: 3-6 Ring Muscle Ups
+
AMRAP 3:
10 Barbell Push Press (95/65)
10 Burpees over the bar
Rest 2 min x 3 sets

Wednesday, 1/19/22:
A. Deadlift: 3 x 8 @ 65-75% Rest 2 min between
+
4 RFT:
300m Run
15 DB Deadlifts (50/35)
10 HSPU
*14 min cap*

Thursday, 1/20/22:
Every 5 min x 25 min:
500m/400m Row
25 Russian KB Swings (53/35)
50 DU’s

Friday 1/21/22:
A. Barbell Back Rack Step Ups x 10 (total) Reps, Rest 2 min x 3 sets
*box at knee height. Heavier than last week.*
+
EMOM 12:
Min 1: 10/7 Cal AB
Min 2: 15-20 Wall Ball Shots (20/14)

Saturday, 1/22/22:
“Kristin’s 28th Amendment: The Right To Get Jacked”
AMRAP 12:
3 Toes to Bar
5 Power Snatches (95/65)
3 Toes to Bar
5 Alt DB Power Snatches (50/35)
**Every 3 rounds complete, increase the weight on Power Snatch:
115/75, 135/95, 155/105, etc
Rest 3 minutes when complete then,
In 10 minutes:
Build to a tough Power Clean Single

Sunday, 1/23/22:
5 Rounds:
500m Run *together”
20 Pullups
20 Box Jumps (24/20)
**reps split however, except run done together**

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

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Weekly CrossFit Workouts: 12/6/21-12/12/21

Monday, 12/6/21:
A1. Deadlift x 10 reps *moderate tough*
rest :90s
A2. DB Z Press x 8-10 reps *2s pause @ top*
rest :90s x 3 sets
B. AMRAP 2
10 Dumbbell Deadlifts (70/50)
10 Hand-Release Push Ups
rest 2 minutes x 3

Tuesday, 12/7/21:
4 Rounds:
30/25 Cal Row
15 Goblet Squats (70/50)
20 Pull Ups
rest 3 minutes b/t sets

Wednesday, 12/8/21:
A. Every 2m x 8m
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
B. EMOM 12
1 – 10/7 Assault Bike Cals
2 – 3-5 TnG Clean and Jerks (135/95)

Thursday, 12/9/21:
A1. DB Bench Press x 6-8 reps @ 30×1
rest :30s
A2. Handstand Hold x :30s
rest :90s x 3 sets
B. AMRAP 12 – For Quality
3 Renegade Rows (Push Up/Row/ Push Up/Row)
5 Wall Walks
10 Knees to Elbows

Friday, 12/10/21:
5 Rounds:
50 Double Unders
12 Front Squats (95/65)
10 Burpees over the Bar

Saturday, 12/11/21:
EMOM 20
1 – 3 Power Snatch (135/95) (not TnG)
2 – 5-10 Box Jumps (30/24)

Sunday, 12/12/21:
AMRAP 22
600/500m Row
50 Med Ball Russian Twists w/ partner
100 Double Unders
50 Knees to Elbows
*work split however
*med ball twists done together – pass the
ball

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

Weekly CrossFit Workouts: 11/29/21-12/5/21

Monday, 11/29/21:
A. Back Squat: 5×5 @ 70%
Rest 2 min bt
B. 30-20-10
DB Lunges (50/35) *DBs at sides*
Burpees
*8 min cap*

Tuesday, 11/30/21:
4 Sets:
30 Wall Ball Shots
60 DU’s
300m Run
Rest 3 min bt sets

Wednesday, 12/1/21:
A. Build to tough complex in 10m or less
1 Hang Power Clean + 1 Push Press
B. AMRAP 10
1 Round of DB DT* (50/35)
5 Handstand Push Ups
**DB DT=
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Thursday, 12/2/21:
AMRAP 20 *with a partner – split however*
500/400m Row
20 Box Step Ups (24/20)
500/400m Ski Erg
30 Sit Ups

Friday, 12/3/21:
A. EMOM 8
3 Deadlifts @ 65-70% 1 RM
B. AMRAP 10
20 American KBS (70/53)
15 Push Ups
5 Toes to Bar

Saturday, 12/4/21:
5 Rounds:
5 Single Arm DB Thruster/arm (50/35)
15 Chest to Bar Pull Ups
20 Box Jumps (24/20)

Sunday, 12/5/21:
3 Rounds – with a partner
1000m/750m Ski Erg
50 Burpees
400m Run *together*
*ski erg and burpees split however*

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

Weekly CrossFit Workouts: 11/22/21-11/28/21

Monday, 11/22/21:
A. Front Squat: 5×5 @ 70%
Rest 2 min between
B.AMRAP 8:
3 Goblet Squats
3 Box Jump Overs (24/20)
6 Goblet Squats
6 Box Jump Overs
9/9, 12/12, etc..up by 3s

Tuesday, 11/23/21:
Every 4 min x 24 min (6 sets):
10/8 cal AB
25 Russan KB Swings (70/53)
20 V-Ups

Wednesday,11/24/21:
Groups of 2:
For Time:
2k Ski
100 Med Ball Situps
100 Burpees
*Reps split however

Thursday, 11/25/21:
HAPPY THANKSGIVING!!
8:30AM & 9:30AM CLASSES ONLY!!
“Hotshots 19”
6 rounds:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400m Run
**35 min cap**

Friday, 11/26/21:
4 Sets, For Quality:
500m/400m Row
30 sec Weighted Plank Hold
100m Single Arm Farmer Carry (50m each arm- down the driveway and back)
15 TTB

Saturday, 11/27/21:
AMRAP 5:
35 DU’s
12 DB Snatch (50/35)
10 Pushups
Rest 2 min x 4 sets

Sunday, 11/28/21:
AMRAP 20:
1000m Run *together*
30 KB/DB Deadlifts *split however*
20 Russian Twists *together*

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

Weekly CrossFit Workouts: 11/15/21-11/21/21

Monday, 11/15/21:
A. E2MOM x 10 min:
2 Thrusters
*building to a heavy double. Off the rack.*
B. 5 Sets:
10 Thrusters (95/65)
12 Box Jump Overs (24/20)
*12 min cap*

Tuesday, 11/16/21:
4 Sets:
500m/400m Row
10 Deadlifts (225/155) *UNBROKEN*
15 Pushups
Rest 3 min bt

Wednesday, 11/17/21:
A. E2MOM x 10 min:
1 Hang Power + 1 Hang Squat Clean
*building to tough complex*
B. 3 RFT:
300m Run
10 Hang Power Cleans (135/95)
*9 min cap*

Thursday, 11/18/21:
4 Sets – For Quality
50 DU’s (100 singles or 30 sec practice)
Rest 30 sec
3-5 Ring Muscle Ups/ 10 Chest to Bar Pull Ups/ 12 Chin over the Bar/Banded Pull Ups
Rest 30 sec
Single Arm DB Push Press x 8/side (50/35)
Rest 30 sec
30 sec Side Plank (or Star Side Plank)/side
Rest 60 sec

Friday, 11/19/21:
A1. DBL DB RDL x 12 Reps, Rest 30 sec
A2. Goblet Curtsy Lunge x 12 total reps
Rest 60 sec x 3 sets
B. AMRAP 10:
25 Russian KB Swings (70/53)
10 TTB

Saturday, 11/20/21:
Every 4 min x 24 min:
12/9 cal AB
8 HSPU
2 TNG Power Snatches *building*

Sunday, 11/21/21:
“Cathleen Presents: ‘That’s What Friends Do!'”
0-10 Min:
Partner A: 2 TGU/Side
Partner B: Row for cals
*partners keep switching for 10 min. Score = # of cals rowed*
10-12 Min: Rest
12-24 Min:
500m Row
20 Burpees
20 OHS (95/65)
*reps split however. Score= # of rounds.*

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

Weekly CrossFit Workouts: 11/8/21-11/14/21

Monday, 11/8/21:
A. Back Squat- Work to 1 RM in
20 minutes
+
5 min Clock:
Max cal AB

Tuesday, 11/9/21:
5 Sets:
12 DB Front Rack Lunges (50/35)
10 TTB
200m Run SPRINT
Rest 2 min bt

Wednesday, 11/10/21:
A. Strict Press- Work to
1 RM in 15 minutes
+
AMRAP 7:
2 DB Push Presses (50/35)
2 Burpees over DB
4 DB Push Presses (50/35)
4 Burpees over DB
6/6, 8/8, etc..up by 2’s

Thursday, 11/11/21:
EMOM 20:
Min 1: 10/8 Cal Ski
Min 2: 12 DB Floor Presses (50/35)
Min 3: 20-25 Situps
Min 4: 12 DB Hang Snatches (50/35)

Friday, 11/12/21:
A. Deadlift- Work to
1 RM in 20-25 minutes
+
1 Set @ TOUGH Pace:
800m Run

Saturday, 11/13/21:
5 min Clock:
6 DB Hang Squat Cleans (50/35)
10 Pullups
25 DU’s
Rest 2 min x 4 sets
**Can scale up pullups to C2B OR
3-5 Ring MU

Sunday, 11/14/21:
20 min clock:
600m/500m Row
10 Devil’s Press (50/35)
20 Tuck Ups
**Reps split however**

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

Weekly CrossFit Workouts: 11/1/21-11/7/21

Monday, 11/1/21:
A. Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
B. 4 Sets:
12 DB Box Step Overs (50/35)
15 Pullups
*can scale up to C2B pullups

Tuesday, 11/2/21:
4 Sets:
300m Run
6 TNG Power Cleans (155/105)
10 Box Jump Overs (24/20)
Rest 3 min bt

Wednesday, 11/3/21:
A. Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
B. 5 RFT:
10 Push Presses (135/95)
50 DU’s

Thursday, 11/4/21:
4 Sets
Row x 30/25 cals
rest :30s
14 Barbell Front Rack Lunges (7/side)
rest :30s
30 sec HS Hold
rest 2 minutes b/t sets

Friday, 11/5/21:
A. Deadlift
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2m b/t sets
B. AMRAP 8:
15 DB Deadlifts (50/35)
10 TTB

Saturday, 11/6/21:
AMRAP 20:
300m Run
20 Wall Ball Shots (20/14)
10 Burpees

Sunday, 11/7/21:
In Teams of 2:
4 Rounds:
500m/400m Ski Erg
50 Weighted Situps
30 Russian KB Swings (70/53)
**Reps split however**

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