WOD

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

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.**

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Weekly BURN Workouts: 10/22/18- 10/26/18

Monday,  10/22/18:

Every 4:30 x 22:30 (5 sets)
300m Run
21 Wall Ball Shots
12 Strict Pull-Ups

 

Tuesday,  10/23/18:

EMOM x 24
minute 1 – 13/10 Calorie Ski Erg
minute 2 – 15 DB Floor Press *moderate*
minute 3 – 15 V-Ups or Tuck-Ups

 

Wednesday,  10/24/18:

AMRAP 20
250m Row
15 Burpees
25 American Swings 70/53
15 Burpees
250m Row
rest 2:00 after each round

 

Thursday,  10/25/18:

For time:
1 mile Assault Bike
+
50 Ab Sit-Ups
50 Hand Release Push-Ups
50 Ab Mat Sit-Ups
50 DB Thrusters
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 4 sets
+
AMRAP 15:
300m Run
12 DB Snatches (6/side)
12 DB Lunges (DB in Goblet position)
30 sec weighted plank

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

Weekly CrossFit Workouts: 10/15/18-10/21/18

Monday, 10/15/18:
A. Back Squat
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2-3 @ 90%
+
3 Rounds:
1 min AB
1 min OH Plates Lunges
1 min Burpees
1 min Rest

Tuesday, 10/16/18:
A. Push Press
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2-3 @ 90%
+
AMRAP 12:
300m Run
12 Strict Presses (75/45)
8 Strict Pullups

Wednesday, 10/17/18:
6 sets:
10 Thrusters (95/65)
10 American KB Swings (53/35)
10 Box Jump Overs (24/20)
Rest 2 min after each set

Thursday, 10/18/18:
1000m Ski
50 DB Snatches (35/50)
40 HSPU
30 TTB
1000m Row

Friday, 10/19/18:
A1. DB Loaded Step Ups x 12 (6/side)
rest :30s b/t legs
A2. Single Leg Plank x :25s/side
rest 1:30s x 3 sets
+
12 Min Clock:
30 sec: DU’s
30 sec: DB Front Squats (50/35)
30 sec: Hollow Rocks
30 sec: Rest
+
5 Minute Clock
10 Barbell Curls
10 Rear Delt Flys

Saturday, 10/20/18:
“Grace”
For time:
30 Clean & Jerks 135/95

Sunday, 10/21/18:
1k Run *together*
+
5 RFT
20 Deadlifts @ 185/125
20 Burpees over the Bar
20 Medball Partner Sit Ups
*split work however
*Sit ups together
+
1k Run *together*

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

Weekly BURN Workouts: 10/15/18-10/19/18

Monday, 10/15/18:
5 Rounds:
1 min AB
1 min OH Plates Lunges
1 min Burpees
1 min Rest
+
Core 365

Tuesday, 10/16/18:
AMRAP 22:
300m Run
12 DB Strict Presses
8 Strict Pullups
rest 1:00 after each round

Wednesday, 10/17/18:
6 sets:
10 DB Thrusters
10 American KB Swings
10 Box Jump Overs
Rest 2 min after each set

Thursday, 10/18/18:
1000m Ski
50 DB Snatches (35/50)
40 HSPU
30 TTB
1000m Row

Friday, 10/19/18:
A1. DB Loaded Step Ups x 12 (6/side)
rest :30s b/t legs
A2. Single Leg Plank x :25s/side
rest 1:30s x 3 sets
+
40-30-20-10
Sit-Ups (feet anchored)
*Start each round with a 300m Run.*
**End each round with 3x the single unders 120,90,60,30.**

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

Weekly CrossFit Workouts: 10/8/18-10/14/18

Monday, 10/8/18:
A. Back Squat
6 @ 70%
5 @ 75%
5 @ 80%
4-5 @ 85%
+
EMOM x 10
odd – 15 DB Front Squats 50/35
even – 15 Box Jumps 24/20

Tuesday, 10/9/18:
A. Push Press
6 @ 70%
5 @ 75%
5 @ 80%
4-5 @ 85%
+
3 rounds:
300m Run
10 UB Shoulder 2 Overhead AHAP
rest 1:00 after each round

Wednesday, 10/10/18:
7 rounds:
12 Power Snatch 75/55
12 Burpees to 6″
rest 2:00 after each set

Thursday, 10/11/18:
For time:
2000m Row
into
10-9-8-7-6-5-4-3-2-1
Thursters 95/65
Pull-Ups

Friday, 10/12/18:
A1. Single Leg Barbell RDL @ 4010 tempo x 6-8 reps
rest :30 bt legs
A2. Side Plank Hold x :30/side
rest 1:30 x 3 sets
+
12 minute clock:
300m Run
20 KB Swings (53/35)
20 Situps
+
Finisher:
AMRAP 5
10 DBL DB Curls
15 Banded Push-Downs

Saturday, 10/13/18:
A. Every 2:30 x 15:00
Clean x 2-3 singles @ 75-80%
+
5 rounds:
6 Squat Cleans 155/105
60 Double Unders

Sunday, 10/14/18:
*Groups of 3*
AMRAP 25:
A: 300m Run
B: AMRAP DB Box Step Overs @ 24/20
C: 10 Alt KB Snatch @ 53/26 + 10 Sit Ups

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

Weekly BURN Workouts: 10/8/18-10/12/18

Monday, 10/8/18:
EMOM x 20
odd – 10 DB Front Squat + :10 Wall Sit
even – 15 Box Jumps

Tuesday, 10/9/18:
5 rounds:
300m Run
15 DB Shoulder 2 Overhead
rest 1:00 after each round

Wednesday, 10/10/18:
7 rounds:
12 DB Power Snatch
12 Burpees to 6″
rest 2:00 after each set

Thursday, 10/11/18:
For time:
2000m Row
into
10-9-8-7-6-5-4-3-2-1
DB Thrusters
Pull-Ups

Friday, 10/12/18:
A1. Single Leg DB RDL @ 4010 tempo x 6-8 reps
rest :30 bt legs
A2. Side Plank Hold x :30/side
rest 1:30 x 3 sets
+
12 minute clock:
1000m Ski Erg
3000m Bike
– Max Double Unders with remaining time –

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

Weekly CrossFit Workouts: 10/1/18-10/7/18

Monday, 10/1/18:
A. Back Squat
8 @ 65%
6 @ 75%
4 @ 80%
4 @ 85%
+
3 rounds:
300m Run
Front Rack Lunge x 12 steps (115/75)
Hang Squat Clean x 9 reps (115/75)
*12 minute cap*

Tuesday, 10/2/18:
A. Push Press
8 @ 65%
6 @ 75%
4 @ 80%
4 @ 85%
+
3-3 minute rounds:
20 DB Push Press 40/25)
*in the remaining time Max Weighted Pull-Ups 20/10*
Rest 2 minutes after each round

Wednesday, 10/3/18:
5 rounds:
10/7 Calorie Assault Bike Sprint
25 American Swings 53/35
15 Burpees
3:00 rest after each set

Thursday, 10/4/18:
5 rounds:
50 Double Unders
15 Toes To Bar
10 Power Snatch 95/65

Friday, 10/5/18:
A1. Front Foot Elevated SS x 6-8/side
rest :30 bt legs
A2. Banded Anti Rotation Hold x :30/side
rest 1:30 x 4-5 sets
+
2-3 rounds:
:30 Hand Over Hand Banded Pull (:15/side)
100′ Heavy Sandbag Carry
200m Farmers Carry
rest 1:00 after each set

Saturday, 10/6/18:
A. Every 2:30 x 15:00
Clean x 3-4 singles @ 70-75%
+
AMRAP 15
20/15 Calorie Row
20 Box Jumps 24/20

Sunday, 10/7/18:
With a Partner:
For Time:
500m Medball Run *Together*
50 DB Snatches (50/35)
50 Burpees
500m Medball Run *Together*
40 DB Push Press (50/35)
40 Burpees
500m Medball Run *together*
30 Renegade Row (no push up) (50/35)
30 Burpees
*work split however
*run done together

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