WOD

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

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

Monday, 11/12/18:
A. Front Squat
4-4-4-4 @ 32×1
rest 2m b/t sets
+
EMOM 8
10 Wall Ball Shots (20/14)
35 Double Unders

Tuesday, 11/13/18:
A1. SA Standing DB Strict Press x 5-6 reps/arm
rest 60s
A2. Mixed Grip Pull Up x 10 reps
rest 60s x 4
*2 sets in one grip, 2 sets in alternate grip
+
AMRAP 7
3 Shoulder to Overhead (135/95)
3 Toes to Bar
6 Shoulder to Overhead (135/95)
6 Toes to Bar…
9/9, 12/12 etc

Wednesday, 11/14/18:
6 Rounds
10/7 Cal Assault Bike
10 Squat Clean @ 95/65
10 Burpee Over the Bar
rest 2m b/t sets

Thursday, 11/15/18:
AMRAP 22
30 Cal Row
30 Russian Swings @ 70/53
30 HSPU
30 C2B Pull Ups

Friday, 11/16/18:
Deadlift
8-8-8 @ 3010
rest 2m b/t sets
+
3 Rounds
1 minute Ski Erg
1 minute DB Walking Lunges
1 minute Renegade Row
1 minute rest

Saturday, 11/17/18:
“Nancy”
5 Rounds
500m Run
15 OHS @ 95/65

Sunday, 11/18/18:
In Teams of 2:
AMRAP 25:
150 DU’s
50 DB Snatches (50/35)
50 DB Burpees
50 DB Thrusters (50/35)
50 Partner situps *done together*
*Reps partitioned any way, except situps done together*

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

Get the WOD to your inbox!

Weekly BURN Workouts: 11/12/18-11/16/18

Monday, 11/12/18:
EMOM x 20
8 Wall Ball Shots
30 Single Unders
+
Core 365

Tuesday, 11/13/18:
AMRAP 20
15 DB Shoulder 2 Overhead
300m Run
60 Sec. Plank Hold

Wednesday, 11/14/18:
6 Rounds
10/7 Cal Assault Bike
10 DB Squat Cleans
10 Burpees
rest 2m b/t sets

Thursday, 11/15/18:
AMRAP 22
30 Cal Row
30 Russian Swings
30 Hand Release Push-Ups
30 Jumping Pull-Ups

Friday, 11/16/18:
5 rounds
1 minute Ski Erg
1 minute DB Walking Lunges
1 minute Renegade Row
1 minute rest

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

Weekly CrossFit Workouts: 11/5/18-11/11/18

Monday, 11/5/18:
A. Front Squat
5-5-5-5 @ 32×1
rest 2 min b/t sets
+
EMOM 10
Odd – 10 Back Squats (155/105)
Even – 20 American Kettlebell Swings (53/35)

Tuesday, 11/6/18:
A1. SA Standing DB Strict Press x 6-8 reps/arm
rest 60 sec
A2. Chin Ups x 8-10 reps
rest 60 sec x 4 sets
+
AMRAP 15
Run 500m
Max UB Muscle Ups

Wednesday, 11/7/18:
5 Rounds
8 Burpee Box Jump Overs
8 Hang Power Snatches @ 115/80
8 Thrusters @ 115/80
rest 3 min b/t sets

Thursday, 11/8/18:
Buy In: 1k Row
-into-
5 Rounds
50 Double Unders
20 Hand-Release Push Ups
10 Toes to Bar
*20 minute cap*

Friday, 11/9/18:
Deadlift
10-10-10 @ 3010
rest 2m b/t sets
+
7 Rounds
:30 sec Assault Bike
:30 sec DBL KB/DB Deadlift @ 70/53
:30 sec rest

Saturday, 11/10/18:
In-House Competition!!

Sunday, 11/11/18:
Team Relay (teams of 3)
3 rounds:
1000m Bike
500m Row
800m Run
2 minute rest after each round
*follow the leader style*
+
Core365

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

Weekly BURN Workouts: 11/5/18-11/9/18

Monday, 11/5/18:
EMOM x 20
Odd – Goblet Squat x 10 reps @ 3010 tempo
Even – American Swings x 20 reps

Tuesday, 11/6/18:
AMRAP 20
300m Run
10 Pull-Ups
:20 Side Plank/Side

Wednesday, 11/7/18:
5 Rounds
8 Burpee Box Jump Overs
16 DB Alt. Snatches
8 Single Arm DB Thrusters/arm
rest 1:30 after each round

Thursday, 11/8/18:
Buy In: 1k Row
into
5 Rounds
50 Double Unders
20 Hand-Release Push Ups
20 Sit-Ups
*20 minute cap*

Friday, 11/9/18:
10 Rounds
:30s Assault Bike
:30s DBL KB/DB Deadlift
:60s rest
+
Core 365

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

Weekly CrossFit Workouts: 10/29/18-11/4/18

Monday, 10/29/18:
A. E2MOM x 20 (10 sets):
Back 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%
+
Tabata:
Bottom to Bottom Squats
into
800m Run TT

Tuesday, 10/30/18:
A. E2MOM x 20 (10 sets):
Push Press 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%
+
“Death By Pulling”
3 Pull-Ups in minute 1
6 Pull-Ups in minute 2
9 Pull-Ups in minute 3
*etc increasing reps each minute by 3 until failure*
**Scale up:
Death by Ring Muscle Up- starting at 1, increasing 1 rep each round.

Wednesday, 10/31/18:
7 rounds:
:30 Assault Bike Calories
:30 Thrusters 95/65
rest 3:00

Thursday, 11/1/18:
“Randy”
For time:
75 Power Snatches 75/55
into
“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-Ups

Friday, 11/2/18:
KB Flow:
Every 1:15 x 10 sets
6 KB Sumo Deadlifts
6 KB Sumo Deadlift High-Pull
6 KB Goblet Squats
+
On a 60 second clock:
10 Calorie Row
Max Burpees Over the Rower
rest 2:00 x 5 sets

Saturday, 11/3/18:
A. Every 1:30 x 15:00
Clean x 1 rep *building to a tough single*
+
AMRAP 10
3 Power Cleans 115/75
3 Box Jumps 24/20
6,6,9,9,12,12 etc.

Sunday, 11/4/18:
In Teams of 2:
1000m Ski
+
4 Rounds:
30 DB Snatches (50/35)
30 Pushups
30 DB S2O (50/35)
30 DB Lunges (50/35)
+
1000m Ski
**Reps split however
**Ski Erg Switch every 250m

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

Weekly BURN Workouts: 10/29/18-11/2/18

Monday,  10/29/18:

A. Kettlebell Front to Back Lunge x 6/side
rest :45 bt legs x 5 sets
(holding a KB in Goblet position, lunge forward, then back to middle, then
backwards, then back to middle, that equals 1 rep.)
+
Tabata:
Bottom to Bottom Squats
into
800m Run
+
Core 365

Tuesday,  10/30/18:

E3MOM x 21:00 (7 sets)
12 Pull-Ups
16 Box Jumps
24 Weight Shiftig Planks

Wednesday,  10/31/18:

7 rounds:
:30 Assault Bike Calories
:30 DB Thrusters
rest 2:00

Thursday,  11/1/18:

For time:
80 Alt. DB Snatches
into
50-40-30-20-10
Sit-Ups
150-120-90-60-30
Single Unders

Friday,  11/2/18:

KB Flow:
Every 1:15 x 10 sets
6 KB Sumo Deadlifts
6 KB Sumo Deadlift High-Pull
6 KB Goblet Squats
+
On a 60 second clock:
10 Calorie Row
Max Burpees Over the Rower
rest 2:00 x 5 sets

Weekly CrossFit Workouts: 10/22/18-10/28/18

Monday, 10/22/18:
A. Back Squat
2-2-2-2-2 @ 80-90%
rest 2-3 minutes after each set
+
In Groups of 2:
200 Wall Ball Shots 20/14

Tuesday, 10/23/18:
A. Push Press
2-2-2-2-2 @ 80-90%
rest 2-3 minutes after each set
+
7 rounds:
10/7 Calorie Ski Erg
10 DB Floor Press AHAP
10 Toes to Bar
rest 1:00

Wednesday, 10/24/18:
3 rounds:
250m Row
15 Burpees
25 American Swings 70/53
15 Burpees
250m Row
rest 5:00

Thursday, 10/25/18:
For time:
1 mile Assault Bike
+
50 Ab Sit-Ups
50 HSPU
50 Ab Mat Sit-Ups
50 Hang Squat Clean Thrusters 75/45
50 Ab Mat Sit-Ups

Friday, 10/26/18:
A1. DB Step Overs x 12 (6/side)
rest :30
A2. AMRAP 1:00 Box Jump (step down)
rest 2:00 x 5 sets
+
AMRAP 15:
300m Run
12 DB Snatches (50/35)
12 DB Lunges (DB in Goblet position)
30 sec weighted plank

Saturday, 10/27/18:
A. Every 2:00 x 12:00
Clean x 1-2 singles @ 80-85%
+
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 C2B Pullups
50 DU’s
*Courtesy of CompTrain*

Sunday, 10/28/18:
In Groups of 2
AMRAP 30
500m Medball Run *together* (20/14)
50 Hand-Release Push Ups
30 Power Snatches @ 95/65
*work split however*

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