WOD

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

Weekly CrossFit Workouts: 2/11/19-2/17/19

Monday, 2/11/19:
A. Overhead Squat
10-8-6-4-2 rest 2m b/t sets
**Scale for OHS: Tempo Sandbag Squats @30X0**
+
AMRAP 10:
20 Box Jumps (24/20)
10 Hang Squat Snatch (95/65)

Tuesday, 2/12/19:
A. BB Bench Press
3 x 8
rest 2m b/t sets
+
5 Rounds for Time:
14 dumbbell deadlifts (50/35)
14 alternating dumbbell shoulder to OH (50/35)

Wednesday, 2/13/19:
EMOM 10
1 Power Clean
+
For Time
50/35 Assault Bike Cals
30 Hang Squat Cleans @ 135/95
150 Double Unders
*12m cap*

Thursday, 2/14/19:
Wodapalooza Qualifier WOD 4:
AMRAP 16:
2 Devil’s Press (50/35)
2 DB Step Ups (50/35) (24/20)
**Reps increase by 2’s: 2/2, 4/4, 6/6, 8/8, etc**
+
5 min Ab circuit:
30 sec Intervals:
V-ups
Russian Twists
Leg Raises
Flutter Kicks
Rest
x2

Friday, 2/15/19:
A1. 10 KB Windmills (5/side)
A2. 10 KB Single Arm Sit Up (5/side) *control descent*
rest 60s x 4 sets
+
EMOM 12
1 – 10 HSPU (scale: 10 Z-Presses)
2 – 8-12 Toes to Bar

Saturday, 2/16/19:
“CrossFit Your Heart”
Teams of 2:
100 Thrusters (135/95)
100 Burpee Box Jump Overs (24/20)
*18 min cap*

Sunday, 2/17/19:
*Teams of 3*
5 Rounds
1 minute Ski Erg
1 minute Sandbag Carry
1 minute Plank
1 minute rest

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

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Weekly BURN Workouts: 2/11/19-2/15/19

Monday, 2/11/19:
A. DB Front Rack Squats
10-8-6-4-2 rest 1 min between sets
+
AMRAP 10:
20 Box Jumps
10 Wall Ball Shots

Tuesday, 2/12/19:
Every 4m x 20m
10/7 Cal Ski
14 DB Deadlift
14 Alt DB Shoulder to Overhead

Wednesday, 2/13/19:
For Time
50/35 Assault Bike Cals
30 DB Hang Squat Cleans
150 Double Unders
30 DB Hang Squat Cleans
50/35 Assault Bike Cals
*22 min cap*
*DU Scale = reduced reps or 300 Single Unders

Thursday, 2/14/19:
Wodapalooza Qualifier WOD 4:
AMRAP 16:
2 Devil’s Press (50/35)
2 DB Step Ups (50/35) (24/20)
**Reps increase by 2’s: 2/2, 4/4, 6/6, 8/8, etc**
+
5 min Ab circuit:
30 sec Intervals:
V-ups
Russian Twists
Leg Raises
Flutter Kicks
Rest
x2

Friday, 2/15/19:
Tabata x 8 intervals each movement:
Row (20 sec sprint, 10 sec slow pull- NO STOPPING)
Single arm DB Situps
ZPress
Knees to Elbow
Squat Pulses

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

Weekly CrossFit Workouts: 2/4/19-2/10/19

Monday, 2/4/19:
A. Back Squat – 20RM
*two attempts – goal is 70-80% of 1RM*
+
3 sets:
500m Row *increasing intensity*
rest as needed bt sets
*score = fastest time*

Tuesday, 2/5/19:
A. Barbell Bench Press:
3 x 10
rest 2m b/t sets
+
5 Rounds:
10 C2B Pullups
10 Strict Presses (75/55) **scale up: 95/65**

Wednesday, 2/6/19:
EMOM 10
1 Deadlift
*control the eccentric down*
+
AMRAP 3
30/25 Cal Row
Max Squat Cleans in remaining time (185/125)
rest 2 minutes x 4 sets

Thursday, 2/7/19:
AMRAP 20
1k Bike
5 Wall Walks (sub: 20 climbing planks)
100′ SA Farmer Carry/Arm
15 DB Sit Ups
*Let’s stay legitimate on these wall walks*

Friday, 2/8/19:
A. 20 Turkish Get Ups (10/side)
+
EMOM 16
1 – 10 DB Front Rack Lunges (50/35)
2 – 10 Toes to Bar

Saturday, 2/9/19:
EMOM x 30 Minutes
Minute 1 – 10/7 Calories Assault Bike
Minute 2 – 3-4 Muscle Ups (sub 8-10 pull-ups)
Minute 3 – 3 TNG Clean & Jerks 155/105

Sunday, 2/10/19:
“*Teams of 2*:
Accumulate 150/120 Cal Row
*non-working partner performs AMRAP Burpees
+
rest 2 minutes
+
Accumulate 200 Med Ball Cleans (20/14)
*non-working partner performs AMRAP Sit Ups
*reps split however

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

Weekly BURN Workouts: 2/4/19-2/8/19

Monday, 2/4/19:
AMRAP 5
250m Row
20 Reverse Lunges
50 Mountain Climbers
rest 1 minute x 4
*pick up where you left off each set*

Tuesday, 2/5/19:
Every 5 min x 25 min:
300m Run
10 Strict Pullups
10 Strict DB Presses

Wednesday, 2/6/19:
A. Every 2 min x 10 Min: (5 sets)
8 Single Leg KB deadlifts/side
+
AMRAP 3
30/20 Cal Row
Max DB Squat Cleans in remaining time
Rest 1 min x 4 sets

Thursday, 2/7/19:
AMRAP 20
1k Bike
20 Climbing Planks
100′ SA Farmer Carry/Arm
15 DB Sit Ups

Friday, 2/8/19:
1 Min On/30 sec off:
DB Front Rack Lunges
Hanging Knee Raises
Russian KB Swings
Lateral Power Steps (to 45lb plate)
Burpees
x 4 sets

 

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

Weekly CrossFit Workouts: 1/28/19-2/3/19

Monday, 1/28/19:
50 Cal Row
40 Goblet Lunges (70/53)
30 Burpee Box Jumps (24/20)
20 American KBS (70/53)
10 Goblet Squats (70/53)
into
800m Run AFAP
*22m cap*

Tuesday, 1/29/19:
3 Rounds
40 Sit Ups
15 DB Manmakers (50/35)
*power clean for manmakers*

Wednesday, 1/30/19:
8 minute clock
Max Assault Bike Cals
Rest 2m
8 minute clock
AMRAP
400/300m Ski Erg
30 Air Squats
Rest 2m
8 Minute clock
AMRAP
15 Burpees
30 Double Unders

Thursday, 1/31/19:
10 Thrusters (95/65)
15 TTB
10 Thrusters (95/65)
5 strict HSPU (scale up: deficit strict HSPU)
Rest 1 minute between rounds x 4 sets

Friday, 2/1/19:
A. Every 90s x 15m (10 sets)
1 Hang Power Snatch
1 Snatch
+
3 Rounds:
300m Run
15 Hang Power Snatches (95/65)
9 Bar Facing Burpees
*12 min cap*

Saturday, 2/2/19:
Open WOD 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
(20/14)
100 double-unders
**Scale for MU: 7 C2B/7 Strict Pullups + 7 Pushups**

Sunday, 2/3/19:
*In Groups of 2*
100 Cal Assault Bike
100 Deadlifts (115/75)
100 Partner Med Ball Sit Ups
100 Box Jumps (24/20)
100 Push Ups
*med ball sit ups together
*reps partitioned however

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

Weekly BURN Workouts: 1/28/19-2/1/19

Monday, 1/28/19:
50 Cal Row
40 Goblet Lunges (70/53)
30 Burpee Box Jumps (24/20)
20 American KBS (70/53)
10 Goblet Squats (70/53)
into
800m Run AFAP
*22m cap*

Tuesday, 1/29/19:
AMRAP 20
40 Sit Ups
10 Pushups
10 DB Clean & Press

Wednesday, 1/30/19:
8 minute clock
Max Assault Bike Cals
Rest 2m
8 minute clock
AMRAP
400/300m Ski Erg
30 Air Squats
Rest 2m
8 Minute clock
AMRAP
15 Burpees
30 Double Unders

Thursday, 1/31/19:
5 Rounds:
10 DB Thrusters
15 Knees to Elbows
10 DB Thrusters
1 minute Plank Hold

Friday, 2/1/19:
AMRAP 14:
300m Run
16 DB Snatches
9 Burpees Over DB
+
All The Abs:
30 sec Intervals:
V-Ups
Bicycle Crunches
Plank Jacks
Side Plank, L
Side Plank, R
Rest
x 4 sets

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

Weekly CrossFit Workouts: 1/21/19-1/27/19

Monday, 1/21/19:
E2MOM x 20 (10 sets):
Front Squat x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
+
EMOM 6
30 Double Unders
10 Front Rack Barbell Lunges (95/65)
**Both movements within the minute. 45 sec cutoff. Reduce
number of lunges to finish within the minute. Single unders=30 Reps.**

Tuesday, 1/22/19:
A1. DB Bench Press x 6-8 reps @ 2112 tempo
rest 30s
A2. Single Arm Banded Lat Pulldown x 12-15 Reps/side
rest 90s x 3 sets
+
For Time:
20 Push Press 115/75
10 Burpee Pull Ups
15 Push Press 135/95
10 Burpee Pull Ups
10 Push Press 155/105
10 Burpee Pull Ups
*12m cap*

Wednesday, 1/23/19:
Every 3m x 27m
1 – 500m/400m Ski Erg
2 – 1k Assault Bike
3 – 300m run

Thursday, 1/24/19:
“The Natalie”
5 Rounds
10 Squat Cleans (135/95)
10 Box Jump Overs (24/20)
10 Toes to Bar

Friday, 1/25/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
*building*
+
AMRAP 9
3 Squat Snatches (95/65)
3 HSPU
**Reps increase by 3’s: 6, 6, 9, 9 etc**

Saturday, 1/26/19:
EMOM 30
1 – 12/9 Cal Ski
2 – 12 SB Squats
3 – 12 Burpees

Sunday, 1/27/19:
AMRAP 30:
Groups of 2:
30 Wall Ball Shots (20/14)
30 Power Cleans (135/95)
30 Med ball Situps *together*
1.6k/1k AB

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