WOD

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

Weekly CrossFit Workouts: 1/7/19-1/13/19

Monday, 1/7/19:
Front Squat
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2-3 @ 90%
+
EMOM 12:
1: 15/12 Cal Row
2: 20 Russian KB Swings (70/53)

Tuesday, 1/8/19:
“Holy Trinity”
AMRAP 20
Strict Chest 2 Bar Pull Ups
Push Ups
Dips
*there is no set rep scheme*
*Accumulate as many reps as possible*
*break and pace however you’d like*

Wednesday, 1/9/19:
1k Assault Bike
15 Box Jump Overs (24/20)
60 Double Unders
rest 2m x 5 sets

Thursday, 1/10/19:
18-15-12-9-6-3
Deadlifts 135/95
Toes to Bar
Push Jerks 135/95

Friday, 1/11/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Snatch High Pull
1 Hang Power Snatch
1 Slow Pull Power Snatch (3sec pull to knee)
(work between 65-75% of 1RM Power Snatch)
+
3 Rounds
20/15 Cal Row
20 Alternating DB Snatch (50/35)
*10 min cap*

Saturday, 11/12/19:
2 minutes on / :30s rest
Ski Erg Max Cals
Burpees max reps
Medball Cleans max reps
x 4 Rounds

Sunday, 11/13/19:
In Groups of 3:
6 rounds:
1 minute DB Power Cleans (50/35)
30 seconds Rest
1 minute KB Swings 53/35
30 seconds Rest
1 minute Box Jumps 24/20
30 seconds Rest
*each partner hits each station 6 times*

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

Get the WOD to your inbox!

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.**

Weekly BURN Workouts: 11/19/18-11/23/18

Monday, 11/19/18:
5 sets:
12 DB Thrusters
rest 1:00
+
AMRAP 7
10 DBL DB Front Rack Lunges
5/3 Calorie Assault Bike

Tuesday, 11/20/18:
EMOM x 10
10 Burpees
+
AMRAP 12
:20 HS Hold
10 Box Dips
:15 Hollow Hold

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

Thursday, 11/22/18:
CLOSED- HAPPY THANKSGIVING!!

Friday, 11/23/18:
Tabata:
Russian KB Swings
rest 1 minute
Air Squats
rest 1 minute
Push-Ups
rest 1 minute
Sit-Ups

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

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.**