WOD

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

Weekly CrossFit Workouts: 1/14/19-1/20/19

Monday, 1/14/19:
Front Squat
2-2-2-2-2 @ 80-90%
rest 2-3 minutes after each set
+
4 Rounds
20 Air Squats
15 Front Squats 95/65
10 Back Squats 95/65
*11m cap*

Tuesday, 1/15/19:
A1. DB Bench Press x 8-10 reps @ 2112 tempo
rest 30s
A2. Landmine Row x 6-8 reps/side
rest 90s x 3 sets
+
EMOM 12
Odd: 3-5 Muscle Ups/ 6-8 C2B Pull Ups / 10 Pull Ups
Even: 50 Double Unders

Wednesday, 1/16/19:
750m Row
rest 3 minutes
500m Row
rest 2 minutes
250m Row
rest 2 minutes
500m Row
rest 3 minutes
750m Row

Thursday, 1/17/19:
5 sets:
9 Burpee Box Jump Overs (24″”/20″”)
15 DB Front Squats (50/35)
15/12 Cal Assault Bike
Rest 2 min between

Friday, 1/18/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Hang Power Snatch
1 Power Snatch
*building*
+
Buy In
500m Ski Erg
+
21-15-9
OHS (115/80)
American KBS (53/35)
**Scale for OHS= Sandbag Squats**

Saturday, 1/19/19:
Open Workout 11.5
AMRAP 20
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball Shots 20/14

Sunday, 1/20/19:
Groups of 3:
25 Min Clock:
Partner A: 300m Run
Partner B: AMRAP: 5 Pullups + 10 Pushups+ 10 Russian KB Swings (53/35)
Partner C: 10 Situps + 20 Cross Body Mountain Climbers

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

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Weekly BURN Workouts: 1/14/19-1/18/19

Monday, 1/14/19:
Rear Foot Elevated Split Squats x 10/leg
rest 90s x 4 sets
+
4 Rounds
20 Air Squats
15 Goblet Squats
10 Jumping Squats
*11m cap*

Tuesday, 11/15/19:
A. EMOM 10:
1: DB Floor Press x 8-10 Reps
2: Bent Over DB Rows x 8-10 Reps
+
B. AMRAP 12:
10 Jumping Pull Ups
10 Pushups
100 Single Unders

Wednesday, 11/16/19:
750m Row
rest 3 minutes
500m Row
rest 2 minutes
250m Row
rest 2 minutes
500m Row
rest 3 minutes
750m Row

Thursday, 11/17/19:
5 sets:
9 Burpee Box Jump Overs (24″”/20″”)
15 DB Front Squats (50/35)
15/12 Cal Assault Bike
Rest 2 min between

Friday, 11/18/19:
90s Ski Erg
30s rest
90s AMRAP 10 Alt DB Snatch + 10 Russian KB Swings
30s rest
x 5 sets
+
5 minute clock
KB Dead Stop Russian Twists x 10
20 KB Plank Taps

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

Weekly CrossFit Workouts: 1/7/19-1/13/19

Monday, 1/7/19:
Front Squat
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2-3 @ 90%
+
EMOM 12:
1: 15/12 Cal Row
2: 20 Russian KB Swings (70/53)

Tuesday, 1/8/19:
“Holy Trinity”
AMRAP 20
Strict Chest 2 Bar Pull Ups
Push Ups
Dips
*there is no set rep scheme*
*Accumulate as many reps as possible*
*break and pace however you’d like*

Wednesday, 1/9/19:
1k Assault Bike
15 Box Jump Overs (24/20)
60 Double Unders
rest 2m x 5 sets

Thursday, 1/10/19:
18-15-12-9-6-3
Deadlifts 135/95
Toes to Bar
Push Jerks 135/95

Friday, 1/11/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Snatch High Pull
1 Hang Power Snatch
1 Slow Pull Power Snatch (3sec pull to knee)
(work between 65-75% of 1RM Power Snatch)
+
3 Rounds
20/15 Cal Row
20 Alternating DB Snatch (50/35)
*10 min cap*

Saturday, 11/12/19:
2 minutes on / :30s rest
Ski Erg Max Cals
Burpees max reps
Medball Cleans max reps
x 4 Rounds

Sunday, 11/13/19:
In Groups of 3:
6 rounds:
1 minute DB Power Cleans (50/35)
30 seconds Rest
1 minute KB Swings 53/35
30 seconds Rest
1 minute Box Jumps 24/20
30 seconds Rest
*each partner hits each station 6 times*

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

Weekly BURN Workouts: 1/7/19-1/11/19

Monday, 1/7/19:
A. Front Foot Elevated Split Squats x 10/leg
Rest 90 sec x 4 sets
+
AMRAP 12
300/250m Row
20 Air Squats
15 Russian KB Swings

Tuesday, 1/8/19:
EMOM 21:
Min 1: 10/7 Ski Erg Cals
Min 2: 10-15 Pushups
Min 3: 8-10 Pullups

Wednesday, 1/9/19:
1k Assault Bike
15 Box Jump Overs (24/20)
60 Double Unders
rest 2m x 5 sets

Thursday, 1/10/19:
18-15-12-9-6-3
DB Deadlifts
DB Sit Ups
DB Push Presses
+
Core *coaches choice*

Friday, 1/11/19:
1 min DB Thrusters
1 min Burpees
1 min Mountain Climbers
1 min Lunges
1 min rest
x 5 Rounds

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

Weekly CrossFit Workouts: 12/31/18-1/6/19

Monday, 12/31/18:
Front Squat
6 @ 70%
5 @ 75%
5 @ 80%
4-5 @ 85%
+
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB in Farmer’s Carry hold
15 Dumbbell Thrusters
15 Alternating Reverse Lunges with DB in Farmer’s Carry hold
5 Dumbbell Thrusters
5 Alternating Reverse Lunges with DB in Farmer’s Carry hold
*12 min cap*

Tuesday, 1/1/19:
10am CLASS ONLY!
HAPPY NEW YEAR!
“Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*8m cap*
rest 4 minutes x 3
*compare to 1/9/17*

Wednesday, 1/2/19:
2 minute clock
20 Wall Ball Shots (20/14)
MAX Cals Bike in remaining time
rest 2 minutes x 6 sets

Thursday, 1/3/19:
For Time:
10-9-8-7-6-5-4-3-2-1
Double KB/DB Deadlift 70/53/hand
Toes to Bar
Rest 3mins
For Time:
1-2-3-4-5-6-7-8-9-10
Dips (ring or bar)
Double Kettlebell Clean (53/35)

Friday, 1/4/19:
A. Every 2 min x 14 min: Snatch Complex:
1 Snatch Lift Off (pause 2sec at knee)
1 Snatch High Pull (slow 3sec pull to knees before speed)
1 Power Snatch (slow 3sec pull to knees before speed)
(work between 65-75% of 1RM Power Snatch)
+
“Amanda”
9-7-5
Muscle Ups
Squat Snatches 135/95
*10 min cap*

Saturday, 1/5/19:
For Time
5 Rounds:
50 Double Unders
15 Box Jump Overs (24/20)
10 Push Jerks (155/105)

Sunday, 1/6/19:
In Groups of 2:
80/60 Cal AB *switch every 10 cals*
+
3 Rounds:
40 Burpees to a plate
40 KB Swings (53/35)
40 TTB
+
80/60 Cal AB *switch every 10 cals*

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

Weekly BURN Workouts: 12/31/18-1/4/19

Monday, 12/31/18:
A. Front Foot Elevated Split Squats x 10/leg
Rest 90 sec x 4 sets
+
EMOM 12:
1: 15/12 Cal Row
2: 20 Russian KB Swings (70/53)

 

Tuesday, 1/1/19:
CLOSED
HAPPY NEW YEAR!!

Wednesday, 1/2/19:
2 minute clock
20 Wall Ball Shots (20/14)
MAX Cals Bike in remaining time
rest 2 minutes x 6 sets

Thursday, 1/3/19:
AMRAP 10
10 Double KB/DB Deadlift
15 Sit ups
rest 3mins
AMRAP 10
10 Push ups
10 DB Cleans

Friday, 1/4/19:
1 minute Ski Erg
1 minute Alternating DB Snatches
1 minute DB Goblet Squat
1 minute Plank
1 minute rest
x 5 rounds

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

Weekly CrossFit Workouts: 12/24/18-12/30/18

Monday, 12/24/18:
12 Days of Christmas WOD
1 – Run 100m
2 – Thrusters 115/75
3 – Power Cleans
4 – Push-Ups
5 – Pull-Ups
6 – Deadlifts
7 – Burpees
8 – KB Swings 53/35
9 – Calorie Row
10 – KB Reverse Lunges (53/35)
11 – Calorie Bike
12 – DB Snatch 50/35
**Teams of 2- I go, you go format. Except runs done together.**

Tuesday, 12/25/18:
CLOSED
MERRY CHRISTMAS!!

Wednesday, 12/26/18:
1:00 on/ 30 sec off x 4 Rounds:
Ski Erg
Situps
KB Swings
Plank Hold
+
Post Holiday Pump:
5 min clock:
7 Zottman Curls
12-15 OH Banded Tricep Ext.

Thursday, 12/27/18:
10 rounds:
9 DB Thrusters 50/35
35 Double Unders
*25 minute cap*

Friday, 12/28/18:
A. Banded Deadlift: 2-2-2-2
rest 2m b/t sets
+
EMOM 12:
Min 1: 15/12 Cal Row
Min 2: DBL KB/DB Deadlifts x 15 Reps

Saturday, 12/29/18:
4 Rounds
15 Power Cleans (135/95)
25 Bar Facing Burpees
20/15 Calories on AB
Rest 2 min

Sunday, 12/30/18:
*Groups of 3*
AMRAP 25
1 – 300/250m Ski Erg
2 – 10 Air Squats + 10 Russian Swings (53/35) AMRAP style
3 – Plank (weighted if possible)
*partners continue to rotate through stations.*

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