WOD

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

Weekly CrossFit Workouts: 12/10/18-12/16/18

Monday, 12/10/18:
A. Front Squat
8 @ 70%
8 @ 75%
6 @ 80%
6 @ 80%
+
4 Rounds
10 Hang Squat Cleans (135/95)
10 Burpee Box Jumps
*13m cap*

Tuesday, 12/11/18:
A1. Barbell Floor Press x 8-10 reps rest 30s
A2. SA DB Croc Row x 8/side rest 60s
x 4 sets
+
AMRAP 12
15 DB Push Press (50/35)
10 Pull Ups
5 Toes to Bar

Wednesday, 12/12/18:
AMRAP 30:
30/25 Cal Row
40 Air Squats
20/15 Cal AB
40 Russian KB Swings (53/35)
Rest 2 min after each set

Thursday, 12/13/18:
Buy In:
150 Double Unders
5 Rounds:
15 Power Snatches @ 75/55
10 HSPU
Cash Out:
150 Double Unders
*22m cap*

Friday, 12/14/18:
A. Banded Deadlift: 6-6-6-6
rest 2m b/t sets
+
Tabata
Ski Erg
Jumping Lunges
DB Deadlifts
Sit Ups

Saturday, 12/15/18:
AMRAP 18
5 Pull Ups
10 Push Ups
15 Air Squats
10 Hang Power Cleans (95/65)
5 Push Press (95/65)
*courtesy of Misfit Athletics*

Sunday, 12/16/18:
AMRAP 5
6 Toes to Bar
6 Burpees
6 KB Hang Snatch (3/side) @ 53/35
rest 2m x 4 sets
*follow the leader style*

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

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Weekly BURN Workouts: 12/10/18-12/14/18

Monday, 12/10/18:

A. 5 sets:
Goblet Reverse Lunges x 12 Reps (6/leg)
Rest 90 sec between sets
+
AMRAP 12:
10  DB Hang Squat Cleans
10 Burpee Box Jumps

 

Tuesday,  12/11/18:

A. 2000m Ski (with a partner, switching every
250m. Non working partner accumulates situps)
+
AMRAP 12
15 DB Push Press (50/35)
10 Pull Ups
5 Toes to Bar

 

Wednesday,  12/12/18:

AMRAP 30:
30/25 Cal Row
40 Air Squats
20/15 Cal AB
40 Russian KBS (53/35)
Rest 2 min after each set

 

Thursday,  12/14/14:

Buy In:
150 Double Unders

5 Rounds
16 DB Snatches
10 DB Z-Press

Cash Out:
150 Double Unders*22m cap*

 

Friday,  12/14/18:

Tabata
Ski Erg
Jumping Lunges
DBL KB Deadlifts
Sit Ups
KB Sumo Deadlift High Pull
+
Core365

 

Weekly CrossFit Workouts: 12/3/18-12/9/18

Monday, 12/3/18:
A. Front Squat
10 @ 55%
8 @ 65%
8 @ 70%
6 @ 75%
+
B. 5 Rounds:
15 KB/DB Thrusters (35/26)
10 Burpees over the KB
*15 min cap*

Tuesday, 12/4/18:
A1. DB Floor Press x 10-12 Reps, Rest 30 sec
A2. SA DB Row x 10/side, Rest 60 sec x 4 sets
+
4 Rounds:
200m Farmer Carry, AHAP
12 Pushups
12 Strict Pullups
*16 min cap*

Wednesday, 12/5/18:
1k Assault Bike
15 Russian KB Swings (70/53)
10 Goblet Lunges
400m Run
Rest 2 min x 4 sets
**400m= top of the hill**

Thursday, 12/6/18:
5 Rounds:
1 min Row
1 min Power Clean (95/65)
1 min Box Jump (24/20)
Rest 1 min

Friday, 12/7/18:
A. Banded Deadlift: 8-8-8-8, Rest 2 min.
B. “Diane”
21-15-9
Deadlifts (225/155)
HSPU
**9 min cap**

Saturday, 12/8/18:
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

Sunday, 12/9/18:
Partners of 2
Buy In:
1200m Row
*partners switch every 200m*

+
4 Rounds
30 Pull Ups
30 Russian KBS @ 70/53
30 Partner Sit Ups
*work partitioned however
*sit ups must be done together
+
Cash Out:
1200m Row
*partners switch every 200m

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

Weekly BURN Workouts: 12/3/18-12/7/18

Monday,  12/3/18:

A. 5 sets:
DB Box Step Ups x 12 (6/leg)
Rest 90 sec bt
+
B. 5 Rounds:
15 KB/DB Thrusters (35/26)
10 Burpees over the KB
*15 min cap*

 

Tuesday, 12/4/18:

A. 1 min on/1 min off: Ski Erg SPRINT x 5 sets
+
AMRAP 16:
200m Farmer Carry
15 Pushups
12 Strict Pullups

 

Wednesday,  12/5/18:

1k Assault Bike
15 Russian KB Swings
10 Goblet Lunges
400m Run
Rest 2 min x 4 sets

**400m= top of the hill**

 

Thursday, 12/6/18:

6 Rounds:
1 min Row
1 min DB Power Clean
1 min Box Jump
Rest 1 min

 

Friday,  12/7/18:

A. Every 3 min x 12 min: 300m Run
+
AMRAP 10:
50 Mountain Climbers
15 KB Sumo Deadlifts
10 Seated DB Z-Press

 

Weekly CrossFit Workouts: 11/26/18-12/2/18

Monday, 11/26/18:
A. Front Squat
2-2-2-2 @ 32×1
+
Every 2m x 10 minutes
:30s Front Squats Ascending Weight
(75/45, 95/65, 115/75, 135/95, 155/105

Tuesday, 11/27/18:
“Jack”
AMRAP 20
10 Push Press 115/75
10 Kettlebell Swings 53/35
10 Box Jumps 20/24

Wednesday, 11/28/18:
“Fortitude”
EMOM 30
Odd: 15/12 Cal Row
Even: 15 Burpees

Thursday, 11/29/18:
AMRAP 5
5 HSPU
10 Pistols
15 Pull Ups
rest 2 minutes x 4

Friday, 11/30/18:
Deadlift
4-4-4-4-4 @ 3010
rest 2m b/t sets
+
300m Run
21 Deadlifts 185/125
300m Run
15 Deadlifts 185/125
300m Run
9 Deadlifts 185/125

Saturday, 12/1/18:
For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
500 Meter Run
4 Rounds “The Chief” (135/95)
300 Meter Run
2 Rounds “The Chief” (135/95)
200m Run
1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats.

Sunday, 12/2/18:
AMRAP 25
100/80 Cal Row
10 Rounds:
6 Alt DB Snatch
6 Box Jumps
100/80 Cal Row
10 Rounds:
6 Alt DB C+J/Side
6 Box Jump Overs
*Row split however
*Partners alternate rounds

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

Weekly BURN Workouts: 11/26/18-11/30/18

Monday, 11/26/18:
10 sets:
10 Goblet Squats
*1 second pause at bottom*
:45 rest bt sets
+
10 sets:
100m Ski Erg Sprint
15 Sit-Ups (feet anchored)

Tuesday, 11/27/18:
AMRAP 20
10 DB Push Press
10 American KB Swings
10 Box Jumps

Wednesday, 11/28/18:
“Fortitude”
EMOM 30
Odd: 15/12 Cal Row
Even: 15 Burpees

Thursday, 11/29/18:
AMRAP 5
:15 HS Hold
20 Alt. Lunges
10 Pull-Ups
rest 2 minutes x 4

Friday, 11/30/18:
Every 3:00 x 15:00
1:00 Sprint on Assault Bike
+
300m Run
21 DBL KB Deadlifts

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

Weekly CrossFit Workouts: 11/19/18-11/25/18

Monday, 11/19/18:
A. Front Squat
3-3-3-3 @ 32×1
+
AMRAP 7
10 Front Rack BB Lunges 95/65
5/3 Calorie Assault Bike

Tuesday, 11/20/18:
EMOM x 10
odd – 10 Single Arm DB Push Press/Arm 50/35
even – 15 Burpees
+
AMRAP 12
6 Strict HSPU
9 Ring Dips
12 T2B

Wednesday, 11/21/18:
E4MOM x 24:00 (6 sets)
300/250m Ski
300/250m Row
300m AB

Thursday, 11/22/18:
HAPPY THANKSGIVING!!
8:30am & 9:30am Class only!!
“31 Heroes”-ish
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Strict Chest 2 Bar Pull-Ups
11 Box Jumps (30/24 in)
Partners alternate 400m plate run (45/25 lb)
**400m run= to top of hill and back**

Friday, 11/23/18:
Deadlift
6-6-6-6 @ 3010
rest 2m b/t sets
+
Tabata:
Russian KB Swings 53/35
rest 1 minute
Air Squats
rest 1 minute
Push-Ups
rest 1 minute
Sit-Ups

Saturday, 11/24/18:
50 Calorie Row Buy In
+
20 DB Step Ups (50/35)
20 Clean & Jerks 135/95
20 DB Step Ups (50/35)
20 Clean & Jerks 135/95

Sunday, 11/25/18:
In Groups of 3:
Partner A: 300m Run
Partner B: AMRAP: 6 DB Snatches (50/35)+ 10 TTB
Partner C: Burpees to a Plate
*Continue the sequence until each partner
has completed 5 rounds per station
*30 min cap*

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