WOD

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

Weekly CrossFit Workouts: 9/24/18-9/30/18

Monday, 9/24/18:
A. Back Squat
8 @ 70%
8 @ 75%
6 @ 80%
6 @ 80%
+
10 rounds:
:30 Russian KB Swings 53/35
:30 Goblet Squats 53/35
:30 Rest

Tuesday, 9/25/18:
A. Push Press
8 @ 70%
8 @ 75%
6 @ 80%
6 @ 80%
+
EMOM x 15
5 Chest 2 Bar Pull-Ups
7 Burpees

Wednesday, 9/26/18:
A. 300m Medball Pec Carry 20/14
+
B. 5 sets:
Sled Drag x 100′ AHAP
Max UB Sandbag Squats x :30
rest as needed bt sets
+
C. “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
*scale to mini simulator 5-10-15-20-25-30-25-20-15-10-5*
*the above should be UB sets, for athletes with no DUs
they can sub 7 minutes of JR practice or 1000m Max Run*”

Thursday, 9/27/18:
AMRAP 6
10/7 Calorie Row
5 Toes to Bar
rest 2:00
AMRAP 6
10/7 Calorie Ski
10 Hand Release Push-Ups
rest 2:00
AMRAP 6
10/7 Calorie Assault Bike
:20 Handstand Hold

Friday, 9/28/18:
A1. Overhead Plate Lunge x 20 steps
rest :30
A2. Staggered Stance Dumbbell RDL x 6-8/side
rest :30 bt sides
A3. V-Ups x 15 reps
rest 2:00 x 3-4 sets
+
“CFW HILL”
4 sets:
Sprint Up
walk back down
*This is the big challenging hill. Don’t be scared to come
push yourself. Running up hill is much less load bearing
than on flat ground.*

Saturday, 9/29/18:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Sunday, 9/30/18:
Groups of 2:
20 min clock:
Partner A: 1k/1.5k AB
Partner B: AMRAP Devil’s Press
(https://youtu.be/zOYXFFXAx24)
+
Cash Out:
100 Med ball situps AFAP *together*

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

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BURN Workouts: 9/24/18-9/28/18

Monday,  9/24/18:

15 rounds:
:30 Russian KB Swings
:30 Goblet Squats
:30 Rest
+
Core 365

Tuesday, 9/25/18:

EMOM x 20
5 Pull-Ups
7 Burpees

Wednesday,  9/26/18:

4 sets:
500m Medball Run
rest 2:00
*alt. shoulder balls on each round*
+
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
*scale to mini simulator 5-10-15-20-25-30-25-20-15-10-5*
*the above should be UB sets, for athletes with no DUs
they can sub 7 minutes of JR practice or 1000m Max Run*

Thursday, 9/27/18:

AMRAP 6
10/7 Calorie Row
5 Toes to Bar
rest 2:00
AMRAP 6
10/7 Calorie Ski
10 Hand Release Push-Ups
rest 2:00
AMRAP 6
10/7 Calorie Assault Bike
:20 Handstand Hold

Friday, 9/28/18:

A1. Overhead Plate Lunge x 20 steps
rest :30
A2. Staggered Stance Dumbbell RDL x 6-8/side
rest :30 bt sides
A3. V-Ups x 15 reps
rest 2:00 x 3-4 sets
+
“CFW HILL”
4 sets:
Sprint Up
walk back down

*This is the big challenging hill. Don’t be scared to come
push yourself. Running up hill is much less load bearing
than on flat ground.* “

CrossFit Workouts: 9/17/18-9/23/18

Monday, 9/17/18:
A. Back Squat
10 @ 55%
8 @ 65%
8 @ 70%
6 @ 75%
+
EMOM x 12
odd – :40 SA DB Thrusters 50/35
even – :40 Burpees
*for the thrusters :20 per arm*

Tuesday, 9/18/18:
A. Push Press
10 @ 55%
8 @ 65%
8 @ 70%
6 @ 75%
+
EMOM x 12
minute 1 – Pulling Gymnastic Movement
minute 2 – 10 Shoulder to Overhead 135/95
minute 3 – :45 Handstand Hold
Pulling Gymnastics:
1: 3-5 Ring Muscle Ups
2: 3-5 Bar Muscle Ups
3: 8-10 Chest 2 Bar Pull-Ups
4: 8-10 Strict Pull-Ups (or band)

Wednesday, 9/19/18:
AMRAP 8
300m Run
300m Row
*all nasal breathing*
+
4 sets:
80′ Uneven Rope Sled Pull (1 foot elevated on 45# plate)
Farmers Carry AHAP (to bottom of driveway and back)
rest as needed bt sets
+
EMOM x Failure
KB Swings x 15 reps (american) @ 53/35
*add 3 reps every minute*

Thursday, 9/20/18:
AMRAP 4
3 Toes to Bar
3 Handstand Push-Ups
6 Lunge Steps
6 Box Jumps 24/20
rest 1:00 x 4 sets

Friday, 9/21/18:
A1. Uneven Sandbag Squats @ 3010 x 8-10 reps/side
rest :30 bt sides
A2. Uneven KB Deadlift @ 3010 x 8-10 reps/side
rest :30 bt sides
A3. L-Hang Hold x :20-:30
rest 2:00 x 4-5 sets
+
EMOM x 12
minute 1 – :50 Ski Erg Sprint
minute 2 – :50 Max Push-Ups
minute 3 – REST
*work in groups of 3*

Saturday, 9/22/18:
A. Every 2:30 x 15:00
Clean x 5 singles @ 65-70%
+
1-2-3-4-5-6-7-8-9-10
Bar Over Burpees
3-3-3-3-3-3-3-3-3-3
Thrusters 135/95
30-30-30-30-30-30-30-30-30-30
Double Unders
Workout goes:
1/3/30, 2/3/20, 3/3/30 etc.

Sunday, 9/23/18:
Teams of 2:
AMRAP 25:
Partner A: 500m Run
Partner B: 12 DB Snatches(35/53) + 12 TTB +
AMRAP DB Box Step Overs
*Partners switch when Partner A returns from run*

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

BURN Workouts: 9/17/18-9/21/18

Monday, 9/17/18:
EMOM x 20
odd – :40 SA DB Thrusters
even – :40 Burpees
*for the thrusters :20 per arm*
+
Core 365

Tuesday, 9/18/18:
EMOM x 24
minute 1 – 10-12 Pull-Ups
minute 2 – 18-20 Push Balls
minute 3 – 16 DB Snatch (alt. arms)
*Push Ball = Wall Ball with no squat*

Wednesday, 9/19/18:
AMRAP 14
300m Run
300m Row
*all nasal breathing*
+
EMOM x 10
KB Swings x 20-25 reps (Russian)

Thursday, 9/20/18:
AMRAP 4
3 Toes to Bar
3 Handstand Push-Ups
6 Lunge Steps
6 Box Jumps
rest 1:00 x 4 sets

Friday, 9/21/18:
A1. Medball Bearhug Squats @ 3010 x 18-20
rest :30
A2. DBL KB Deadlift @ 3010 x 8-10 12-15
rest :30
A3. L-Hang Hold x :20-:30
rest 2:00 x 4 sets
+
EMOM x 12
minute 1 – :50 Ski Erg Sprint
minute 2 – :50 Max Push-Ups
minute 3 – REST
*work in groups of 3*

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

Weekly CrossFit Workouts: 9/10/18-9/16/18

Monday, 9/10/18:
A. Back Squat – 1 RM
*build over 6 sets – 20-25 minutes*
+
Tabata:
Double Unders
Air Squats
Box Jumps 24/20

Tuesday, 9/11/18:
A. Push Press – 1 RM
*build over 6 sets – 20-25 minutes*
+
“Fran” ish
25 Wall Ball Shots 20/14
21 Pull-Ups
20 Wall Ball Shots 20/14
15 Pull-Ups
15 Wall Ball Shots 20/14
9 Pull-Ups

Wednesday, 9/12/18:
A. AMRAP 5
5 SA DB High-Pulls/side *light*
10 Push-Ups
15 Air Squats
*use as warmup with nasal only breathing*
B. 4-5 sets:
Max UB Sandbag Squats AHAP
80′ Rope Sled Pull (indoors) AHAP
rest as needed
C.AMRAP 3
Burpees to 12″ target

Thursday, 9/13/18:
AMRAP 3
3 Strict Handstand Push-Ups
15 Kettlebell Swings 53/35
3 Toes to Bar
rest 1:00 x 5 sets

Friday, 9/14/18:
A1. Uneven KB Goblet Squats @ 3010 x 6-8 reps/side
rest :30 bt sides
A2. Uneven KB Deadlift @ 3010 x 6-8 reps/side
rest :30 bt sides
A3. L-Sit Hold off Box x :20-:30
rest 2:00 x 4-5 sets
+
800m Row @ MAX
rest 4-5 minutes x 2 sets

Saturday, 9/15/18:
A. Clean – 1RM
*build over 8-10 sets – 20 minutes*
+
“GO”
10 rounds:
10 Power Clean 95/65
5 Burpees
*SPRINT*

Sunday, 9/16/18:
All The Cardio:
Teams of 2:
300 cals Rower
200 cals Ski Erg
100 cals AB
*partners switch every 10 cals*
*35 min cap*
+
Core365

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

Weekly BURN Workouts: 9/10/18-9/14/18

Monday, 9/10/18:
Tabata:
Double Unders
Side Plank (4/side)
Air Squats
V-Ups
Box Jumps
(:20 on, :10 off x 8 intervals per station)

Tuesday, 9/11/18:
3 sets:
500m Row
12 Seated DB Z Press
rest 2:00
+
“Fran” ish
25 Wall Ball Shots 20/14
21 Pull-Ups
20 Wall Ball Shots 20/14
15 Pull-Ups
15 Wall Ball Shots 20/14
9 Pull-Ups

Wednesday, 9/12/18:
AMRAP 10
300m Run
15 Burpees
rest 3:00
AMRAP 10
300m Ski
15 Burpees

Thursday, 9/13/18:
AMRAP 3
3 Strict Handstand Push-Ups
15 Russian Kettlebell Swings
3 Toes to Bar
rest 1:00 x 5 sets
*sub :20 HS Hold*

Friday, 9/14/18:
A1. Goblet Squats @ 3010 x 10-12 reps
rest :30
A2. KB Deadlift @ 3010 x 10-12 (holding 2 KB’s)
rest :30
A3. L-Sit Hold off Box x :20
rest 2:00 x 4 sets
+
800m Row @ MAX
rest 4-5 minutes x 2 sets

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

Weekly Crossfit Workouts: 9/3/18-9/9/18

Monday, 9/3/18:
8:30am & 9:30am classes ONLY!
WOD:
AMRAP 20
20 Squat Cleans 165/110
30 Box Jumps 24/20

Tuesday, 9/4/18:
EMOM x 21
minute 1 – Pulling Gymnastic Movement
minute 2 – 10/side Single Arm DB Push Jerk 50/35
minute 3 – 10/7 Assault Bike Calories
Pulling Gymnastics:
1: 3-5 Ring Muscle Ups
2: 3-5 Bar Muscle Ups
3: 8-10 Chest 2 Bar Pull-Ups
4: 8-10 Strict Pull-Ups (or band)

Wednesday, 9/5/18:
A. Back Squat
5-5-5-5-5 @ 70-75%
rest 2:00
+
30-20-10
Double DB Lunge Steps
Burpees

Thursday, 9/6/18:
A. 5 minute Row (nasal breathing only)
B. AMRAP 5
Alt. KB Single Arm Swings (53/35)
*alt hands as needed – goal is stready movement*
C. 500m Sandbag Carry
D. EMOM x 6
:30 American KB Swings 53/35
6 Long Jumps

Friday, 9/7/18:
7 rounds:
1 minute Wall Ball Shots 20/14
1 minute Double Unders
1 minute Rest

Saturday, 9/8/18:
A. Deadlift
5-5-5-5-5 @ 70-75%
+
AMRAP 10
10 Single Arm Deadlifts L 70/53
10 Hand Release Push-Ups
10 Single Arm Deadlifts R 70/53
10 Toes to Bar

Sunday, 9/9/18:
Teams of 2:
1000m Run *Together*
+
2 Rounds:
60 Power Cleans (115/75)
60 Shoulder to OH (115/75)
60 Weighted Situps
**reps split however**
+
1000m Run *Together*
*30 min cap*

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