WOD

WOD 2018-02-03T07:42:36+00:00

Weekly CrossFit Workouts: 8/13/18-8/19/18

Monday, 8/13/18:
“Barbara”
5 rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
rest 3:00 after each set
*5 minute round cap*

Tuesday, 8/14/18:
A. Strict Press 5-5-5
rest 2:00 bt sets
B. Push Press 5-5-5
rest 2:00 bt sets
+
AMRAP 5
30 Double Unders
10 Handstand Push-Ups

Wednesday, 8/15/18:
AMRAP 6
15 Calorie Ski Erg
15 American Swings 53/35
rest 2:00
AMRAP 6
15 Calorie Row
15 Toes to Bar
rest 2:00
AMRAP 6
15 Burpees
10 Renegade Rows (50/35)

Thursday, 8/16/18:
A. AMRAP 6
Turkish Get-Ups *light weight* – goal is constant movement and steady breathing
B. EMOM x 6
Anderson Squat x 5 reps AHAP
C. AMRAP 6
Power Snatch x 15 (75/55)
Box Jump x 10 (24/20)

Friday, 8/17/18:
Tabata:
DBL DB Deadlift
DBL DB Hang Power Clean
DBL DB Push Jerk
DBL DB Front Squat
*pick a set of dumbbells you can move with for full :20*

Saturday, 8/18/18:
10 rounds:
AMRAP 1
15 Wall Ball Shots 20/14
– with remainder of time –
AMRAP Clean & Jerk 135/95
rest 2:00 after each set

Sunday, 8/19/18:
Partner WOD:
For Time
500m Run *together*
50 KB DL @ 70/53
50 Push Ups
500m Run *together*
50 KB Russian Swings @ 70/53
50 Sit Ups
500m Run *together*
50 KB High Pull @ 70/53
50 Alternating Prisoner Lunges
*25m cap*

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

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Weekly BURN Workouts: 8/13/18-8/17/18

Monday, 8/13/18:
“Barbara”
5 rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
rest 3:00 after each set
*5 minute round cap*

Tuesday, 8/14/18:
3 sets:
800m Run
rest 2:00 after each set
+
EMOM x 10
odd – Double Unders x :50 practice
even – Handstand Hold x :30

Wednesday, 8/15/18:
AMRAP 6
10 Calorie Ski Erg
20 Russian Swings
rest 2:00
AMRAP 6
10 Calorie Row
20 Sit-Ups
rest 2:00
AMRAP 6
10 Burpees
10 Renegade Rows

Thursday, 8/16/18:
A. AMRAP 6
Turkish Get-Ups *light weight* – goal is constant movement and steady breathing
B. EMOM x 6
Jump Squat x 15 reps
C. AMRAP 6
Dumbbell Hang Snatch x 10 reps (5/side)
Box Jump x 10

Friday, 8/17/18:
Tabata:
DBL DB Deadlift
DBL DB Hang Power Clean
DBL DB Push Press
DBL DB Front Squat
*pick a set of dumbbells you can move with for full :20*

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

Weekly CrossFit Workouts: 8/6/18-8/12/18

Monday, 8/6/18:
EMOM x 24
minute 1 – 15/12 Calorie Row
minute 2 – 15 Wall Ball Shots 30/20 UB
minute 3 – 15 Box Jumps 24/20

Tuesday, 8/7/18:
3 sets:
6-8 Scap Pull-Ups
6-8 Beat Swings
6-8 Strict Chest 2 Bar Pull-Ups
rest 0:30
6-8 Ring Dips
:15 Static Hold On Rings
rest 1:30
+
“Death by Burpees”
minute 1 – 3 Burpees
minute 2 – 6 Burpees
minute 3 – 9 Burpees
minute 4 – 12 Burpees
minute 5 – 15 Burpees
etc.

Wednesday, 8/8/18:
AMRAP 5
Back Squats 225/155
*out of rack*
**scale weight up to 275/185**
rest 2:00
AMRAP 5
30 Double Unders
15 DB Push Press 35/25
rest 2:00
AMRAP 5
5 Barbell Row (supine) 115/75
5 Hand Release Push-Ups

Thursday, 8/9/18:
A. AMRAP 8
200m Run
6 Ring Row or Inverted Row
12 Russian KB Swings
B. E2MOM x 8
100′ HEAVY Sandbag Carry *building*
C. EMOM x 8
Power Clean x 1 rep *off 12″” blocks”” (80% ish)

Friday, 8/10/18:
Tabata:
Assault Bike (calories)
rest 1:00
Hollow Rocks
rest 1:00
DB Thrusters 50/35
rest 1:00
Toes to Bar

Saturday, 8/11/18:
For time:
800m Run
+
21-15-9
Power Snatch 115/75
Handstand Push-Ups
+
800m Run

Sunday, 8/12/18:
Partner WOD:
Buy In:
1k Assault Bike
*each partner does .5k
+
3 RFT
30 Power Cleans (95/65)
30 Heavy Wall Ball Shots (30/20)
30 Burpee Box Jumps (24/20)
*work split however
+
1k Assault Bike
*each partner does .5k
*25m cap*

Weekly BURN Workouts: 8/6/18-8/10/18

Monday, 8/6/18:
EMOM x 24
minute 1 – 13/10 Calorie Row
minute 2 – 15 Wall Ball Shots UB
minute 3 – 15 Box Jumps

Tuesday, 8/7/18:
EMOM x 20
odd – 15 Burpees
even – 10 Pull-Ups

Wednesday, 8/8/18:
AMRAP 5
10 Goblet Squats
10 Jump Squats (no weight)
rest 2:00
AMRAP 5
30 Double Unders
15 DB Push Press
rest 2:00
AMRAP 5
5 Barbell Row (supine)
5 Hand Release Push-Ups

Thursday, 8/9/18:
A. AMRAP 15
200m Run
6 Ring Row or Inverted Row
12 Russian KB Swings
*nose/nose breathing*
+
C. EMOM x 5
DB Power Clean x 10 reps

Friday, 8/10/18:
Tabata:
Assault Bike (calories)
rest 1:00
Hollow Rocks
rest 1:00
DB Thrusters
rest 1:00
Toes to Bar

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

Weekly CrossFit Workouts: 7/30/18-8/5/18

Monday, 7/30/18:
4 sets:
Front Rack BB Step Up x 6/side
rest 1:00 bt legs
+
For Time:
300m Run
50 OH Plate Lunges (45/25)
300m Run
40 OH Plate Lunges (45/25)
300m Run
30 OH Plate Lunges (45/25)

Tuesday, 7/31/18:
A. 10 minute Split Jerk Review
B. Every 1:30 x 15:00
Split Jerk x 3 reps *building in weight*
+
21-15-9
DB Push Press 50/35
Burpees
+
Finisher:
Band Pull-Aparts x 100 reps

Wednesday, 8/1/18:

AMRAP 4
3 Chest 2 Bar Pull-Ups
6 Box Jump 24/20 *step down*
12 Russian KB Swings 53/35
rest 1:00 x 4 sets
+
Core 365

Thursday, 8/2/18:
A. 1000m Row or 1 Mile Bike (nasal breathing only)
B. 100′ HEAVY Sled Drag (indoors) *4-5 working sets to build to something HEAVY*
C. Alt DB Snatch x 60 reps (30/side) AHAP
D. Every :30 x 4:00
DBL KB Ballistic Row x 5 reps per arm AHAP

Friday, 8/3/18:
Tabata:
Ski Erg (calories)
rest 1:00
Deadhang from Pull-Up Bar
rest 1:00
Burpee Box Jump 24/20
rest 1:00
DB Hang Clean & Press 35/25

Saturday, 8/4/18:
“Saman”
8 rounds:
400m Run
13 Deadlifts 185/125
17 Wall Ball Shots 20/14

Sunday, 8/5/18:
In Groups of 2:
500m Run *together*
20 KB C&J (53/35) *one partner completes all 20, then other partner*
300m Sandbag Carry (80/60) *together*
20 TTB + 30 American KB Swings (53/35) *one partner completes all, then other partner*
200m Farmer Carry (53/35) *together*
20 KB Snatches (53/35) *one partner completes 20, then other partner*
500m Run *together*
**25 min cap**

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

Weekly BURN Workouts: 7/30/18-8/3/18

Monday, 7/30/18:
4 sets:
DB Step Ups x 20 (10/side)
rest 1:30
+
3 rounds:
300m Run
40 Medball Lunges (20/14)
300m Run
30 Medball Lunges (20/14)
300m Run
20 Medball Lunges (20/14)

Tuesday, 7/31/18:
On a running clock:
From 0 – 5 minutes
Row 1000m
From 5 – 9
Row 750m
From 9 – 12
Row 500m
then
250m Sprint
+
21-15-9
DB Push Press
Burpees
+
Core 365

Wednesday, 8/1/18:
AMRAP 4
3 Pull-Ups
6 Box Jump *step down*
12 Russian KB Swings
rest 1:00 x 4 sets
+
Core 365

Thursday, 8/2/18:
A. 1000m Row or 1 Mile Bike (nasal breathing only)
B. 100′ HEAVY Sled Drag (indoors) *4-5 working sets to build to something HEAVY*
C. Alt DB Snatch x 60 reps (30/side) AHAP
D. Every :30 x 4:00
DBL KB Ballistic Row x 5 reps per arm AHAP

Friday, 8/3/18:
Tabata:
Ski Erg (calories)
rest 1:00
Deadhang from Pull-Up Bar
rest 1:00
Burpee Box Jump
rest 1:00
DB Hang Clean & Press

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

Weekly CrossFit Workouts: 7/23/18-7/29/18

Monday, 7/23/18:
A. 500m Row *increasing intensity each set to a max – 80-90-100%*
rest 3 minutes x 3 sets
+
Every 2:00 x 12:00 (6 sets)
5 Thrusters AHAP *building*

Tuesday, 7/24/18:
3 sets:
6-8 Weighted Pull-Ups
rest 1:00
1:00 Max Push-Ups
rest 2:00
+
40-30-20-10
KB SDHP 70/53
Burpees

Wednesday, 7/25/18:
10 minute Kipping Review
+
For time:
800m Run
+
3 rounds:
20 DB Snatch (alt) 70/50
20 Toes to Bar
+
800m Run

Thursday, 7/26/18:
A. EMOM x 9
Minute 1 – :40 Ski
Minute 2 – :40 Bike
Minute 3 – :40 Row
*groups of 3 alternating stations*
+
B. 200m Sandbag Carry (Indoors) AHAP
*8 lengths of gym*
C. Every :30 x 7:00
2 Deadlifts @ 50% of 1RM (banded)

Friday, 7/27/18:
A. EMOM x 5
10 Goblet Squats @ 2111 tempo 70/53
+
B. EMOM x 5
10 DBL DB/KB Push Press x 10 reps @ 10X1 tempo 50/35
+
C. EMOM x 5
20 Russian KB Swings 70/53
+
Core 365

Saturday, 7/28/18:
“Fight Club”
3 Rounds:
1 minute Thrusters 95/65
1 minute Power Cleans 95/65
1 minute Box Jump Overs 24/20
1 minute Pull-Ups
1 minute Assault Bike calories
1 minute Rest
*courtesy of CFNE*

Sunday, 7/29/18:
In Teams of 2:
2000m Row (Switch every 500m)
AMRAP: 10 Power Snatches(95/65) + 10 Sandbag Squats
-Into-
200 DU’s (reps split however)
-Into-
2000m Row (Switch every 500m)
AMRAP: 10 Squat Snatches(95/65) + 10 Sandbag G2O
*While Partner A rows 500m, Partner B is completing the AMRAP until they are
done- then partners switch until 2000m is completed.*
**25 min cap**

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