WOD

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

Weekly CrossFit Workouts: 3/25/19-3/31/19

Monday, 3/25/19:
A. Rear Foot Elevated Split Squats x 8/side
Rest 90 sec x 5 sets
+
AMRAP 10
10 Box Jumps @ 24/20
10 Wall Ball Shots @ 30/20
10 Alternating Reverse Lunges

Tuesday, 3/26/19:
A1. Landmine Press x 8-10 reps/side @ 21×1
rest 60s
A2. Strict Pull Ups x 8-10 reps @ 21×1
rest 90s x 3 sets
+
For Time
300m Ski Erg
400m Row
500m Run

Wednesday, 3/27/19:
“Derrick’s Destruction”
0 – 10 min
1 mile run
10 – 20 min
3 Rounds
25 Back Squats @ 115/75
20 Burpees
20-30 min
30 Deadlifts @ 115/75
40 Burpees
500m Run

Thursday, 3/28/19:
AMRAP 20:
1k AB
50 DU’s
30 Dead Stop Russian Twists
20 Russian KB Swings (70/53)

Friday, 3/29/19:
3 Rounds
500m Run
20 Alt DB Snatch
15 HSPU
10 Alt Pistols

Saturday, 3/30/19:
Every 5 min x 25 min:
30/20 cal Row
10 Power Clean & Jerk (135/95)

Sunday, 3/31/19:
In Groups of 3:
AMRAP 25:
A: 500/400m Ski Erg
B: AMRAP: 10 TTB + 40 Cross Body Mountain Climbers
C: AMRAP: 10 Burpees + 10 KB Squat Cleans

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

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Weekly BURN Workouts: 3/25/19-3/29/19

Monday, 3/25/19:
A. Rear Foot Elevated Split Squats x 8/side
Rest 90 sec x 5 sets
+
AMRAP 10
10 Box Jumps
10 Wall Ball Shots
10 Alternating Reverse Lunges

Tuesday, 3/26/19:
300m Ski Erg
400m Row
300m Ski Erg
Rest 1 min x 4 sets

Wednesday, 3/27/19:
“Derrick’s Destruction”
0 – 10 min
1 mile run
10 – 20 min
3 Rounds
25 Goblet Squats
20 Burpees
20-30 min
30 KB Sumo Deadlifts
40 Burpees
500m Run

Thursday, 3/28/19:
AMRAP 20:
1k AB
50 DU’s
30 Dead Stop Russian Twists
20 Russian KB Swings (70/53)

Friday, 3/29/19:
3 Rounds:
500m Run
20 Alt DB Snatch
15 Seated DB Z-Press
20 Alt Curtsy Lunges

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

Weekly CrossFit Workouts: 3/18/19-3/24/19

Monday, 3/18/19:
A. Front Foot Elevated Split Squat x 8/side
Rest 90 sec x 5 sets
+
EMOM 12:
Min 1: Squat Cleans x 10 Reps (135/95)
Min 2: Russian KB Swings x 15-20 (53/35)
Min 3: Toes to Bar x 10-15

Tuesday, 3/19/19:
A. 15 min Clock: Bench Press – Build to new 1 RM
+
AMRAP 9:
35 Double Unders
15 DB Push Presses (50/35)
10 Handstand Push Ups

Wednesday, 3/20/19:
CFW Tester
For time:
60 Calorie Row
50 Weighted Step Ups 53/35 (20″” box)
40 Burpees
30 Calorie Bike
20 Thrusters 95/65
10 Muscle Ups
*scale muscle ups to 3x pull-ups*
*compare to 1/13/15*

Thursday, 3/21/19:
AMRAP 20:
300m Run
200m Farmer Carry
1 min Wall Sit
20 Air Squats

Friday, 3/22/19:
90s on 30s off
Ski Erg
KB Suitcase Deadlift
Weighted Situps
x 4 Rounds

Saturday, 3/23/19:
9:30am & 10:30am:
CrossFit Open 19.5
—————————-
8:30am & 11:30am *WOD subject to change based on 19.5*

For Time:
800m Run
21 Hang Power Snatch @ 95/65
21 Toes to Bar
500m Run
15 Hang Power Snatch @ 95/65
15 Toes to Bar
300m Run

Sunday, 3/24/19:

In Groups of 2:
1500m Row *Switch Every 250m*
+
16 Rounds:
5 Pullups
10 Pushups
15 KB Swings (53/35)
*Partners Switch Every Round- 8 Rounds each*
+
1500m Row *Switch Every 250m*

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

Weekly BURN Workouts: 3/18/19-3/22/19

Monday, 3/18/19:
A. Front Foot Elevated Split Squat x 8/side
Rest 90 sec x 5 sets
+
EMOM 12:
Min 1: Hang DB Squat Cleans x :30s
Min 2: Russian KB Swings x 15-20
Min 3: Toes to Bar x 10-15

Tuesday, 3/19/19:
AMRAP 5:
30 Double Unders
15 DB Push Presses
30 Cross Body Mountain Climbers
rest 1m x 4 sets

Wednesday, 3/20/19:
CFW Tester
For time:
60 Calorie Row
50 Weighted Step Ups (20″” box)
40 Burpees
30 Calorie Bike
20 DB Thrusters
30 Pull Ups

Thursday, 3/21/19:
AMRAP 20:
300m Run
200m Farmer Carry
1 min Wall Sit
20 Air Squats

Friday, 3/22/19:
90s on 30s off
Ski Erg
KB Suitcase Deadlift
Weighted Situps
x 4 Rounds

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

Weekly CrossFit Workouts: 3/11/19-3/17/19

Monday, 3/11/19:
A1. DB Split Squat x 16 reps (8/side)
rest 30s
A2. :30s Russian KB Swings (70/53)
rest 90s x 4 sets
+
1 min AB
1 min Goblet Squats (53/35)
1 min Goblet Lunges (53/35)
Rest 1 min x 3

Tuesday, 3/12/19:
BB Bench Press
5 x 2
+
AMRAP 9:
3 Shoulder to Overhead @ 115/75
3 Pull Ups
3 Toes to Bar
6, 6, 6, 9, 9 , 9 etc

Wednesday, 3/13/19:
A1. Barbell Hip Thrust x 12 Reps, Rest 30 sec
A2. X-Band Walk x 20 steps/direction,
Rest 60 sec x 3 sets
+
11.2
AMRAP 15
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

Thursday, 3/14/19:
1000m Row
+
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Burpees over the bar
+
1000m Row

Friday, 3/15/19:
EMOM 24
Min 1: 10/7 Cal Ski
Min 2: 12-16 DB Snatches (50/35)
Min 3: 25 DU’s + 15 Air Squats

Saturday, 3/16/19:
9:30am & 10:30am:
Open WOD 19.4
—————————
8:30am & 11:30am: (workout subject to change based on 19.4):
For Time:
500m Run
+
4 Rounds:
25 Pullups
25 Front Rack DB Lunges (50/35)
25 Situps (weighted)
+
500m Run

Sunday, 3/17/19:
In Groups of 2:
AMRAP 25
30 Wall Ball Shots
20 Burpees
300m Run (together)
*Reps split however, except runs done together*

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

Weekly BURN Workouts: 3/11/19-3/15/19

Monday, 3/11/19:
A1. DB Split Squat x 16 reps (8/side)
rest 30s
A2. :30s Russian KB Swings
rest 90s x 4 sets
+
1 min AB
1 min Goblet Squats
1 min Goblet Lunges
Rest 1 min x 3

Tuesday, 3/12/19:
AMRAP 5:
10 DB Push Presses
10 Pullups
10 Situps
Rest 1 min x 4 sets

Wednesday, 3/13/19:
A1. Frog Pumps x 20-25 reps rest 30s
A2. X-Band Walk x 20 steps/direction, Rest 60 sec x 3 sets
+
AMRAP 15:
9 KB Suitcase Deadlifts
12 Pushups
15 Box Jumps

Thursday, 3/14/19:
1000m Row
+
10-9-8-7-6-5-4-3-2-1
DB Power Cleans
Burpees over the DB
+
1000m Row

Friday, 3/15/19:
EMOM 24
Min 1: 10/7 Cal Ski
Min 2: 12-16 DB Snatches
Min 3: 25 DU’s + 15 Air Squats

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

Weekly CrossFit Workouts: 3/4/19-3/10/19

Monday, 3/4/19:
For Time
30 DB Box Step Ups @ 50/35 to 20″
30 DB Front Squats
30 DB Box Step Ups
25 DB Thrusters
30 DB Box Step Ups
20 DB Squat Cleans
*20 minute cap*

Tuesday, 3/5/19:
BB Bench Press
5 x 3
+
Every 3m x 15m
50 Double Unders
10 Pull Ups
5 HSPU
**2:30 round cutoff. Scale up options: 10 C2B pullups + 10 HSPU**

Wednesday, 3/6/19:
5 Rounds
500/400m Row
15 Deadlifts @ 185/125
10 Burpees Over the Bar
rest 2 minutes b/t sets

Thursday, 3/7/19:
AMRAP 5:
10/7 Cal Assault Bike
10 Russian KB Swings (70/53)
12 Lunges, alt.
Rest 1 min x 5

Friday, 3/8/19:
5 Rounds:
5 Single Arm DB C+J/side (50/35)
7 Box Jumps @ 30/24
9 Toes to Bar
300m Run

Saturday, 3/9/19:
9:30am & 10:30am Classes:
Open WOD 19.3
———————–
8:30am & 11:30am Classes: (Workout subject to change based on Open WOD):
AMRAP 3:
Power Cleans (135/95)
Rest 1 min
AMRAP 3:
Wall Ball Shots (20/14)
Rest 1 min
AMRAP 3:
Pushups
Rest 3 min
For Time:
20 Power Cleans (135/95)
30 Wall Ball Shots (20/14)
40 Pushups

Sunday, 3/10/19:
In Groups of 2:
AMRAP 25:
500m Run (together)
100 DU’s
100 Situps (weighted)
100 KB High Pulls (53/35)
**Reps partitioned however, except runs done together**

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