Wednesday

2017-11-22

Wednesday

Tuesday

2017-11-21

Tuesday
Mobility
Lacrosse ball on chest
Metcon
Metcon (Time)
EMOM x 25 mins:
1st - 10 Thrusters 95/65
2nd - 6 Pull Ups + 4 Chest to Bar + 2 Bar Muscle Ups
3rd - 10/8 cal Rowing
4th - 15 HR Push Ups
5th - 100m Sprint
*Scale as needed
*Score is time you consecutively make it through the EMOM; If you complete every minute Rx your score is 25 min

Monday

2017-11-20

Monday
Mobility
Couch Stretch
Metcon
Metcon (6 Rounds for time)
7 sets:
400m Run @ 90%
Rest 1:30 min

Max out day

2017-11-18

Max out day
Back Squat (1 rep)
Bench Press (1 rep)
Deadlift (1 rep)

Friday

2017-11-17

Friday
Metcon (AMRAP - Rounds and Reps)
10 min amrap:

-300m row
-25ft hsw (rx)/30 sec hs hold against wall
Rest 5 min
Metcon (AMRAP - Rounds and Reps)
10 min amrap:

-15/12 cal AB
-20 wall balls 20/14
Rest 5 min
Metcon (AMRAP - Reps)
Rest 5 min

10min amrap:

-200m run
-amrap strict pull-ups unbroken

Thursday

2017-11-16

Thursday
Mobility
Lizard
Fragon
Metcon
Metcon (Time)
EMOM x 25 mins:
1st - 10 Alt. Pistols Rx/20 Air Squats Scaled
2nd - 12 Burpees - no jump at top
3rd - 10/8 cal Rowing
4th - 10 Hang Power Clean 135/95
5th - 40 DU Rx/60 Single Unders Scaled
*Score is time you consecutively make it through the EMOM; If you complete every minute Rx your score is 25 min

Wednesday

2017-11-15

Wednesday
Mobility
Pole Dance
Metcon
400m Run (Time)
Max Effort 400m Run
Rest 2 min
800m Run (Time)
Max Effort 800m Run
Rest 3 min
Metcon (Time)
Max Effort 1200m Run
Rest 4 min
1-Mile Run (Time)
Max Effort 1-Mile Run

Tuesday

2017-11-14

Tuesday
Mobility
Banded Hamstring on rig
Weightlifting
A: Back Squat (8-7-6, 1:30 min - all tough sets)
*Put 6 rep weight as score; put 8-7 rep weights in comments
Weightlifting
A: Muscle Snatch. Above Knee Hang Squat Snatch (1.2 every 90 sec x 5 sets)
B: Power Clean. Hang Squat Clean. Split Jerk (1.1.2 every 90 sec x 5 sets)

Monday

2017-11-13

Monday
Mobility
Metcon
Metcon (10 Rounds for time)
10 sets @ high effort:
7 Toes to Bar
7 Burpees w/Jump
10 Wall Balls 20/14
100m Run
1:30 min b/t sets
*Mix and match each set.

Saurday

2017-11-11

Saurday
Metcon (AMRAP - Rounds and Reps)
Partner WOD:

30min amrap switching every min:

-75 pistols(rx)/ 150 lunges (modified)
-100 S2OH 40/30 (rx)
-150 cal row
-200 Double Unders(rx)/500 singles (modified)
-300 sit-ups

Friday

2017-11-10

Friday
Metcon (Time)
For Time or in 30min get as far as you can....

3 rounds of:

-10 strict c2b (e)/pull-ups(rx)/kipping(scaled)
-10 strict hspu (e)/kipping (rx)
-25ft hsw/3 wall walks

Immediately into...

3 rounds of:

-15 cal AB
-15 box jumps 24"/20"
-15 DL 205/185 (e)/185/155 (rx)

Immediately into...

3 rounds of:

-20 cal row
-20 wall balls 20/14
-20 t2b
*If you time cap, you must add 1 second to your score for every rep not completed

Thursday

2017-11-09

Thursday
Mobility
Weightlifting
A: Power Snatch 1.1 (1.1 rep every min x 10 min)
Metcon
500m Row (Time)
Max Effort 500m Row
Rest 5 min
500m Row (Time)
Max Effort 500m Row

Wednesday

2017-11-08

Wednesday
Mobility
Saddle
Metcon
Metcon (AMRAP - Reps)
5 min @ 85-90%/high effort:
Lateral Barbell Burpees 3,6,9,12..
Hang Squat Cleans 135/95 3,3,3,3...
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
10 Alt. DB Snatch @ Tough load
30 DU Rx/30 Single Unders Scaled
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
3 Bar MU Rx/6 C2B/6 Pull Ups/6 Ring Rows Scaled
6 Push Ups
12 Air Squats

Tuesday

2017-11-07

Tuesday
Mobility
Banded OH Distraction
Weightlifting
A: Overhead Squat (Build to a tough single)
Gymnastics
B: Metcon (Time)
50 HSPU for Time
*Can be Kipping or Strict
*Scaled will be Box HSPU
*If you have to use more than 2 Ab Mats for HSPU Scale to box
C: Metcon (No Measure)
10 min Run @ EZ Effort
*This is important to move the lactic acid out of your arms so you can feel them tomorrow

Monday

2017-11-06

Monday
Mobility
Couch Stretch
Metcon
Metcon (3 Rounds for reps)
3 sets @ 85-90%/High Effort:
60 sec Rowing for Calories
60 sec Rest
30 sec Toes to Bar
30 sec Burpees
60 sec Rest
30 sec Shoulder to OH 95/65
30 sec Back Squat 95/65
60 sec Rest

Saturday Funzie

2017-11-04

Saturday Funzie

Friday Torture

2017-11-03

Friday Torture
Metcon (Time)
For Time:
-1k row
-800m run
-400m farmer carry 53/35
-200m walking lunges no weights
-100m double oh carry 35/25

Thursday

2017-11-02

Thursday
Mobility
Pec smash with lacrosse ball
Weightlifting
A: Overhead Squat (2 reps @ 84% RM x 4 sets, 1:30 min)
B: Good Mornings (@ 3310, 3-2-1, 1 min)
Put Final Weight as score
Weightlifting
C1: Metcon (AMRAP - Reps)
Strict HSPU AMRAP unbroken x 4 sets, 1:00
C2: Metcon (AMRAP - Reps)
L-sit pull up AMRAP unbroken x 4, 1:00 min
Scaled versions:
Bent knee L-Sit Pull Up
Strict Pull Ups

Wednesday

2017-11-01

Wednesday
Mobility
Pigeon
Metcon
Metcon (3 Rounds for reps)
3 sets @ 85-90%/High Effort:
60 sec Rowing for Calories
60 sec Rest
30 sec Hang Power Snatch 75/55
30 sec Hand Release Push Ups
60 sec Rest
30 sec Double Unders
30 sec Air Squats
60 sec Rest

Tuesday

2017-10-31

Tuesday
Mobility
Metcon
Metcon (Time)
For Time:
400m Headless Horseman Run
31 Goblin Squats 53/35
31 Pumpkin Swings 53/35
31 Zombie Ups w/DB
31 Gravestone Hurdles
400m Headless Horseman Run
Headless Horseman Run - Run with Med Ball
Goblin Squats - Goblet Squats
Pumpkin Swings - KB Swings
Zombie Ups w/DB - Turkish Get Up
Gravestone Hurdles - Burpees over Med Ball

Monday

2017-10-30

Monday
Mobility
Jesse—> Grab some Wall!
Metcon
Metcon (AMRAP - Reps)
5 min @ 85-90%/high effort:
Deadlift 225/155 1,2,3,4,5...
Bar Facing Burpees 1,2,3,4,5...
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
15 Wall Balls 20/14
9 Kipping HSPU
—5 min rest—
Metcon (AMRAP - Reps)
5 min @ 85-90%/high effort:
DU’s 25,25,25,25...
Toes to Bar 1,2,3,4,5...

Friday

2017-10-27

Friday
Metcon (AMRAP - Rounds and Reps)
:00-15:00

-27 wall balls 20/14
-21 cal row
-15 DL 225/155
-9 lateral burpees over bar
-3 ring muscle ups(rx)/4 bar mus (modified)/6c2b/pu (modified)

15:00-20:00
Rest
Metcon (AMRAP - Rounds and Reps)
20:00-35:00

-200m run (2 reps)
-25ft hswalk/15 push-ups
-50ft single arm oh walking lunges 50/35

Thursday

2017-10-26

Thursday
Mobility
Half Seated Frog
Weightlifting
A: Tall Snatch (1 rep every min x 10 min)
Metcon
Metcon (6 Rounds for distance)
Rowing, 30 sec ALL OUT x 6 sets, 1-2 min b/t sets

Wednesday

2017-10-25

Wednesday
Mobility
Thoracic Stretch using medicine ball
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
3 Power Snatch @ 135/95
5 Kipping HSPU
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
6 Front Squat 155/105
6 Toes to Bar
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
2 DB Deadlift
3 DB Hang Power Clean
4 DB Shoulder to OH
8 Burpees
*Use tough but manageable weight on DB

Tuesday

2017-10-24

Tuesday
Mobility
Banded OH Distraction
Weightlifting
A: Overhead Squat (3 reps @ 84% RM x 3 sets, 1:30 min)
B: Good Mornings (@ 5210, 5-4-3, 1 min)
Put Final Weight as score
C: Metcon (Weight)
EMOM x 16 mins:
1st - 6-9 Left Arm DB Push Press @ 40X0
2nd - 3-5 Strict Wide Grip Pronated Pull-ups @ 40X0 - no added load
3rd - 6-9 Right Arm DB Push Press @ 40X0
4th - 3-5 Strict Wide Grip Pronated Pull-ups @ 40X0 - no added load
Put DB weight as score and Pull Up reps in comments

Monday

2017-10-23

Monday
Mobility
Puppy Dog
Twisted Cross
Extra Work
Double Under Technique – 10 min
Metcon
Metcon (3 Rounds for reps)
3 sets @ 85-90%/High Effort:
60 sec Rowing for Calories
60 sec Rest
60 sec Squat Snatch 115/85
60 sec Rest
60 sec Double Unders
60 sec Rest

Saturday

2017-10-21

Saturday
Metcon (AMRAP - Reps)
Teams of 3:

0:00-6:00

One teammate/station for total reps as a team

2min max-Cal Row
2min max-Burpees no jump
2min max-Shuttle Run

6:00-8:00

Rest

8:00-18:00
Metcon (AMRAP - Rounds and Reps)
One teammate/amrap for total reps as a team

10min amrap
-10 sit-ups
-20 Single arm DB Thrusters 35/25
-30 Double Unders/60 singles

10min amrap
-10 sit-ups
-20 Single arm DB Thrusters 45/30
-30 Double Unders/60 singles

10min amrap
-10 sit-ups
-20 Single arm DB Thrusters 50/35
-30 Double Unders/60 singles

* singles count as "30" reps for scoring.

18:00-20:00

Rest
Metcon (Weight)
20:00-29:00

3 rep max front squat from floor

* Each person must have a lift. Squat cleans will count as first rep if chosen to do so. Cannot have teammates lift weight to shoulders or load empty bar while at the shoulders.

Friday

2017-10-20

Friday
Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
-2 bar mus (modified)/ 2 C2B + 2 Ring dips (modified)

Thursday

2017-10-19

Thursday
Mobility
Quad Smash w/Barbell
Weightlifting
A: Overhead Squat (4 reps @ 80% RM x 3 sets, 2 min)
B: Good Mornings (@ 5010, 3-3-3, 1 min)
C1: Push Press (@ 40X0, AMRAP unbroken @ 135/95 x 3 sets, 1:30 min)
C2: Strict Pull ups (@ 40X0, AMRAP unbroken x 4 sets, 1 min)
Supinated

Wednesday

2017-10-18

Wednesday
Mobility
Puppy Dog
Twisted Cross
Extra Work
Muscle Up Work – 10 min
Metcon
Metcon (3 Rounds for reps)
3 sets @ 85-90%/High Effort:
60 sec Rowing for Calories
60 sec Rest
60 sec OH Barbell Lunges 95/75 (In place)
60 sec Rest
60 sec Burpee Box Jump Overs 24/20
60 sec Rest

Tuesday

2017-10-17

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Squat Clean and Jerk (1 rep every min x 10 min)
Metcon
Metcon (8 Rounds for distance)
Rowing, 25 sec ALL OUT x 8 sets, 1-2 min b/t sets

Monday

2017-10-16

Monday
Mobility
Pigeon
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
2 Power Clean 225/155 Elite 185/125 Rx
6 Lateral Barbell Burpees
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
50 Chest to Bar
AMRAP Air Squats
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
Shoulder to OH 95/65 - 2,4,6,8,10,etc.
DU's - 25,25,25,25,25,etc.

Deck of Death

2017-10-14

Deck of Death
Metcon (Time)
"Deck of Death" Partner Style
Partner Deck of cards – Two person teams

A card is flipped at the top of every minute for 44 minutes
Reps are equal to the value of the card flipped. Face cards count as ten. Aces count as 11. Jokers, twos, and threes will be pulled out of the deck.Reps can be split between teammates.

Both exercises must be completed for every black card flipped. Singleexercises completed by either team mate for every red card flipped. Teamsdecide which partner will do which exercise.

Spades: Burpees, KB Swings
Clubs: Push ups, Pull ups
Hearts: Thrusters (75/55)
Diamonds: Dead Lift (155/105)

Friday

2017-10-13

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-8:00
Amrap:
-10 Row Cals
-10 plate push-ups 25#
-10 DB Power Cleans 60/45 (e) 50/35 (rx)
8:00-11:00
Rest
Metcon (AMRAP - Rounds and Reps)
11:00-19:00
Amrap:
-10 t2b
-10 Alt pistols
-10 box jumps 24/20
19:00-22:00
Rest
Metcon (AMRAP - Rounds and Reps)
22:00-30:00
Amrap:
-100m run
-50m L arm FC 70/53
-50m R arm FC 70/53

Thursday

2017-10-12

Thursday
Mobility
Weightlifting
A: Halting Snatch Deadlift. Squat Snatch (1.1 every 1:15 min x 8 sets - reset b/t sets)
Metcon
B: Metcon (8 Rounds for time)
Rowing, 100m ALL OUT x 8 sets, 1 min b/t sets

Wednesday

2017-10-11

Wednesday
Mobility
Couch Stretch
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
6 Chest to Bar
9 Thrusters 75/55
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
10 Kipping HSPU
50 DU's
—5 min rest—
Metcon (AMRAP - Rounds and Reps)
5 min @ 85-90%/high effort:
10 Hang Squat Clean 115/85
10 Lateral Barbell Burpees

Tuesday

2017-10-10

Tuesday
Mobility
Chest Smash with lacrosse ball
Weightlifting
A: Overhead Squat (5 reps @ 76% RM x 3 sets, 2 min)
B: Good Mornings (@ 5010, 10-8-6-4, 1 min)
Put final weight as score and other weights in comments
C1: Shoulder Press (@ 40X0, AMRAP unbroken 135/95 x 4 sets, 1 min)
C2: Strict Pull ups (@ 40X0, AMRAP unbroken x 4 sets, 1 min)

Monday

2017-10-09

Monday
Mobility
Archer in Saddle
Extra Work
Handstand skill work
Metcon
Metcon (AMRAP - Reps)
3 sets @ 85-90%/High Effort:
60 sec Rowing for Calories
60 sec Rest
60 sec Burpees
60 sec Rest
60 sec DB Thrusters
60 sec Rest

Saturday

2017-10-07

Saturday
Metcon (Time)
Partner WOD:

30min of:

-200ft hs walk/14 wall walks
-150 Double Unders/400 singles
-100 kb swings 70/53 (rx+)/53/35 (rx)
-50 S2OH 135/95 (rx+)/115/75 (rx)
-100 DB front squats 50/35 (rx +)/ 40/25 (rx)
-150 cal row
-200m run relay
-Amrap of:
AB mat sit-ups in remaining time

Friday

2017-10-06

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-10:00

- 10 cal AB/18/15 cal row
- 5 box jump overs 30"/24" (elite)/24"/20" (rx)
- 1 legless rope climb(elite)/1 rope climb (rx)/3 seated rope climbs (modified)

10:00-13:00
Rest
Metcon (AMRAP - Rounds and Reps)
13:00-23:00

- 200m run
- 5 burpees to plate 45/25
- 10 alt plate oh lunges 45/25

23:00-26:00
Rest
Metcon (Weight)
26:00-36:00

3 rep max Hang Squat Clean

* 6 attempts only (if you miss it counts as an attempt. The goal is to get 5-6 successful lifts. Plan ahead on what your goal is to hit as if you were in a competition setting.)

Thursday

2017-10-05

Thursday
Mobility
Banded OH Distraction
Weightlifting
A: Split Jerk (2-2-2-2; 1:30 min B/T)
Metcon
B: Metcon (Time)
16 min EMOM
1 - 10 HSPU
2 - 5 Pull Ups + 5 Toes to Bar + 5 Pull Ups
3 - 8 Shoot Throughs
4 - 10/8 Calories on Rower
*Score is successful minutes completed.

Wednesday

2017-10-04

Wednesday
Mobility
Fragon
Metcon
A: Metcon (Time)
For Time:
800m Run
25 Wall Balls 20/14
600m Run
35 Wall Balls 20/14
400m Run
45 Wall Balls 20/14

Tuesday

2017-10-03

Tuesday
Mobility
Banded Hamstring Stretch on floor
Weightlifting
A: Front Squat (@20x1 1 reps x 4 sets, 2 min B/T)
Metcon
B: Metcon (Time)
For time:
200 DU's/400 Single Unders
100 KBS 53/35
50 Burpees
25 Toes to Bar

Monday

2017-10-02

Monday
Mobility
Jesse’s favorite Stretch
Metcon
Metcon (5 Rounds for reps)
5 sets @ high effort:
AMRAP Unbroken Thrusters 155/105 Elite 135/95 Rx
400m Run
*2 min b/t
*Score will be the amount of Thrusters each set

Saturday

2017-09-30

Saturday
Metcon (Calories)
Teams of 3:

-3min running clock max cal row (all members must row at least once)

---5min rest/transition---
Metcon (Time)
For Time:

-200m run relay
-150 Thrusters 115/85
-100 pull-ups
-50 hspu
-200m run relay

* bar must stay either in front rack position or oh position ONLY during Thrusters, pull-ups, and hspu
10 burpee penalty for each member.

Friday

2017-09-29

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-10:00
-25ft HSW(e & rx)/2 wall walks
-10 DB Alt Step ups 20"/20" 50/35 (e) 40/30(rx)
-10 DB S2OH 50/35 (e) 40/30(rx)
10:00-13:00
Rest
Metcon (AMRAP - Rounds and Reps)
13:00-23:00
-12 cal row
-9 t2b
-6 pull-ups
-3 bar mus
* modified version
-12 cal row
-9 t2b
-6 pull-ups
-6 dips
23:00-26:00
Rest
Metcon (AMRAP - Rounds and Reps)
26:00-36:00
-200m run
-15 KBS 53/35
-30 Dubs/90singles

Thursday

2017-09-28

Thursday
Mobility
Super Front Rack
Weightlifting
A: Front Squat (@20x1 2 reps x 4 sets, 2 min B/T)
Metcon
B: Metcon (Time)
For time:

Wednesday

2017-09-27

Wednesday
Mobility
Thoracic stretch on wall ball while grabbing the rig
Metcon
Metcon (7 Rounds for time)
7 sets @ high effort:
12 Lateral Barbell Burpees
9 Hang Power Snatch 95/65
6 OHS 95/65
3/Leg OH Lunges 95/65
*1 min b/t
*Move FAST
*Lunges are in place
*2 foot take off on the lateral barbell burpees to be RX

Tuesday

2017-09-26

Tuesday
Mobility
Lacrosse ball on shoulder blade
Weightlifting
A: BTN Split Jerk. Split Jerk (1.1 per min x 6 min)
Metcon
B: Metcon (AMRAP - Rounds)
12 min EMOM - ELITE
1 - 10 Toes to Bar + 8 Clapping Push ups
2 - 100m Shuttle Run + 10 Alt. Pistols
3 - 7 DB Clean & Jerks @ Moderate Load
12 min EMOM - Rx
1 - 10 Toes to Bar + 10 Push ups
2 - 100m Shuttle Run + 12 Air Squats
3 - 10 DB Clean & Jerks @ Moderate Load
*Sign and back on Run
*Your score is the total number of consecutive minutes completed of the EMOM as it is written. If you complete all 12 min consecutively, your score is 12
*Scale movements as needed; avoid working for more than 45 sec

Monday

2017-09-25

Monday
Mobility
Lizard
Metcon
A: Metcon (AMRAP - Reps)
20 min AMRAP
2,000m Row/1 mile Run
100 Burpees - no jump @ top
AMRAP DU’s in remaining time

Saturday

2017-09-23

Saturday
Metcon (AMRAP - Rounds and Reps)
25min amrap

60 Double Unders/150 singles
50 Air Squats
40 db push press 40/30
30 cal row
200m run
10 hspu/3 wall walks

Friday

2017-09-22

Friday
Metcon (AMRAP - Rounds and Reps)
12min amrap:

-12 Alt oh plate lunges 45/25
-9 plate push-ups 45/25
-6 box jump overs 24/20

Rest 5 min
Metcon (AMRAP - Rounds and Reps)
12min amrap:

-12 cal row
-9 Goblet Squats 70/53
-6 burpees over rower

Thursday

2017-09-21

Thursday
Mobility
Calf smash with lacrosse ball
Weightlifting
A: Split Jerk (3-2-1-3-2-1, 1:30 min)
Metcon
B: Metcon (AMRAP - Rounds)
D. EMOM x 20 mins:
1st - 5 DB Thruster 75/55 Rx
2nd - 10 Toes to Bar
3rd - 5 DB Thruster 75/55 Rx
4th - 10 Pull-ups
Score is number of minutes; if you complete all 20 min your score is 20

Wednesday

2017-09-20

Wednesday
Mobility
Single leg half front split
Metcon
A: Metcon (No Measure)
10 min Run @ EZ Effort
B: Metcon (Time)
For Time:
42 Alt. DB Power Snatch 50/35
800m Run
30 Alt. DB Power Snatch 50/35
800m Run
18 Alt. DB Power Snatch 50/35
*Make sure you maintain proper back position throughout

Tuesday

2017-09-19

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Front Squat (@20x1 3 reps x 3 sets, 2 min B/T)
B: Power Snatch. Hang Power Snatch (1.1 per min x 5 min)
Metcon
C: Metcon (Time)
For time:
For time:
15 Bar facing burpees
21 OHS 135/95 Elite 115/85 Rx
15 Bar facing burpees
21 Thrusters 135/95 Elite 115/85 Rx
15 Bar facing burpees

Monday

2017-09-18

Monday
Mobility
Fragon
Metcon
Metcon (8 Rounds for time)
8 sets @ high effort:
10 Alt. OH Lunes w/ 45/25lb plate
8 Burpees
6 Pull Ups
*1 min b/t; Mix & Match sets
*Move FAST

Saturday

2017-09-16

Saturday
Metcon (Time)
For Time w/partner:

100 push-ups
300 Double Unders/600singles
100 DB Thrusters 50/35
1 mile run

*every 2 min perform 5 synchro burpees. Workout starts w/burpees!

Friday

2017-09-15

Friday
Metcon (AMRAP - Rounds and Reps)
15min amrap @85-90%

-50ft hsw (e)/10 Hspu(rx)/3 wall walks
-10 DL 225/185(e)/185/155(rx)
-10 Cal Row

---5min rest---
Metcon (AMRAP - Rounds and Reps)
15min amrap @ 85-90%

-200m run
-10 t2b
-10 Hang p cleans 135/95(e) 115/85 (rx)

Thursday

2017-09-14

Thursday
Mobility
Weightlifting
A: Front Squat (@20x1 4 reps x 3 sets, 2 min B/T)
B: Power Snatch (Build to a tough single)
Metcon
C: Metcon (Time)
For time:
Overhead Squat 135/95- 15,12,9,6,3
Lateral Barbell Burpees - 7,7,7,7,7

Wednesday

2017-09-13

Wednesday
Mobility
Banded hamstring on floor
Metcon
Metcon (6 Rounds for time)
6 sets @ high effort:
12 Box Jumps Overs 24/20
9 Wall Balls 20/14
6 Bar Muscle Ups/8 Chest to Bar/8 Pull ups/8 Ring Rows
1 min b/t; Mix & Match sets

Tuesday

2017-09-12

Tuesday
Mobility
Lat smash with lacrosse ball
Weightlifting
A: Split Jerk (Build to a tough double)
Metcon
B: Metcon (AMRAP - Rounds)
EMOM x 20 mins:
1st - 6 touch n go Power Snatch 155/105 Elite 135/95 Rx
2nd - 6 fast Bar Facing Burpees
3rd - 8 Shoulder to Overhead 155/105 Elite 135/95 Rx
4th - 6 fast Bar Facing Burpees
Score is number of minutes; if you complete all 20 min your score is 20

Monday

2017-09-11

Monday
Mobility
Couch Stretch
Metcon
09/11 Remembrance WOD (Time)
4 Rounds for time:
750m Run
9 Bear Complex 155/105
11 Bar Facing Burpees
The 4 rounds represent the Twin towers, the Pentagon and the plane that went down near Shanksville, Pennsylvania. The 3000m that will be ran represents the 2,999 people who lost their life on 9/11. The 9 Bear Complexes represent the date but also signify the first responders going through rubble looking for survivors. The 11 bar facing burpees represents the date also but furthermore represents America getting knocked down but we got back up. Let us not ever forget the brave souls that lost their life on 9/11. We must also not forget the brave soldiers who have lost their lives and those who are still fighting to prevent traumatic events such as this from happening again.

Saturday

2017-09-09

Saturday
Metcon (Time)
For Time w/partner:

-300 Double Unders/500 singles
-75 hspu/30 wall walks
-200 goblet squats 53/35
-75 box jump overs 24/20
-100 medball sit-up complexes 20/14
-75 cal row

Friday

2017-09-08

Friday
Metcon (Time)
For Time:
13 Squat Snatches 155/105
Then...
10 rounds of:
10 pull-ups
100m sprint
Then...
13 Squat Cleans 155/105

*CF main site Wod

Thursday

2017-09-07

Thursday
Mobility
Weightlifting
A: Push Press. Push Jerk (2.2 Build to a tough set)
Metcon
B: Metcon (AMRAP - Rounds)
EMOM x 16 mins:
1st - 7 Power Clean 135/95
2nd - 7 Thruster 135/95
Score is number of minutes; if you complete all 16 min your score is 16

Wednesday

2017-09-06

Wednesday
Mobility
Pole Dance
Metcon
Metcon (Time)
For time:
1 mile Run
50 Wall Balls 20/14
30 Alternating DB Power Snatch
10 DB Manmakers

Tuesday

2017-09-05

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Front Squat (5 reps x 3 sets, 2 min)
B: Snatch (2 touch n go reps min x 7 mins)
Metcon
C: Metcon (Time)
For time:
10 Thruster 115/85
15 Lateral Barbell Burpees
20 power clean 115/85
15 Lateral Barbell Burpees
10 thruster 115/85

Labor Day WOD

2017-09-04

Labor Day WOD
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

Saturday

2017-09-02

Saturday
Metcon (Time)
For Time Teams of 3:

-400m oh farmer carry 45/25 (all)

-6 rounds of:
-15 wall balls 20/14
-15 AB Mat sit-ups
-15 cal row

-800m run

4 rounds of:
-12 DB DL 50/35
-12 DB Hang PC
-12 DB S2OH

-800m run

2 rounds:
-9 Burpee box jump overs 24/20
-9 kb swings 53/35
-9 cal AB

-400m oh farmer carry 45/25 (all)

Friday

2017-09-01

Friday
Metcon (Time)
For Time:

-15 p cleans 155/105
-30 t2b
-30 box jumps 24/20
-30 DB Push Press 40/25
-90 Double Unders/250 singles
-15 Thrusters 135/95
-30 pull-ups
-30 burpees no jump
-100ft oh lunges w/plate 45/25

*Time Cap: 35min

Thursday

2017-08-31

Thursday
Mobility
Weightlifting
A: Overhead Squat (2 reps x 5 Sets; 2 min B/T)
B: Deadlift (2 reps @80RM per min x 8)
C: Push-ups (Tabata)

Wednesday

2017-08-30

Wednesday
Mobility
Couch Stretch
Metcon
Metcon (5 Rounds for time)
5 sets @ High Effort:
200m Run
20 Alt. Pistols ELITE/30 Air Squats Rx
15 Push Ups ELITE/Rx
5 HSPU to 2 45lb Plates MEN under each hand/2 25lb WOMEN under each hand ELITE/5 HSPU no DEF Rx
*2 min B/T Sets
*Mix and Match Sets

Tuesday

2017-08-29

Tuesday
Mobility
Tricep smash; Barbell or lacrosse ball
Weightlifting
A: Above Knee Hang Power Clean (1 rep every 30 seconds x 10 sets)
B: Tall Snatch (Build to a tough single)
C: Back Squat (8 reps x 4 sets; 2 min B/T)

Monday

2017-08-28

Monday
Mobility
Thoracic Wall Stretch
Extra Work
Handstand Technique Work
Metcon
Metcon (Time)
1000m Row Buy In
15-12-9-6-3
Power Clean 155/105
Burpees

Saturday

2017-08-26

Saturday
Metcon (Time)
Teams of 3 complete as a team:

-400m walking lunges
-25 synchro hr plate push-ups
-300 wall balls 20/14
-25 synchro box jump overs 24"/20"
-200 t2b
-25 synchro kb swings 53/35
- 100 shoulder to oh 50/35 (two DBs)
-25 synchro burpees to plate
-400m walking lunges

* one person working at a time except synchro stuff.

Friday

2017-08-25

Friday
Metcon (AMRAP - Rounds and Reps)
25min AMRAP:

1,000m Row
300 (E)/200 (Rx) dubs/500singles
1mile run

Amrap:

Elite
-3 muscle ups
-6 hspu
-9 KBs 70/53
Rx
-3 c2b
-3 ring dips
-6 hspu/2wall walks
-9 KBs 53/35

Thursday

2017-08-24

Thursday
Mobility
Lat smash with lacrosse ball
Weightlifting
B: Squat Clean. Front Squat (1.1 per min x 6 min)
A: Squat Clean (1.1 Build to a tough single)
C: Back Squat (10 reps x 4 sets; 2 min B/T)

Wednesday

2017-08-23

Wednesday
Mobility
Couch Stretch
Extra Work
Dip tech
Metcon
Metcon (Time)
For Time:
800m Run
21-15-9
Wall Balls 20/14
Burpees
800m Run

Tuesday

2017-08-22

Tuesday
Mobility
Weightlifting
A: Overhead Squat (3 reps x 5 Sets; 2 min B/T)
B: Deadlift (2 reps @75RM per min x 8)
C: Death By Shoulder Press (135/95 Elite, 115/85 Rx)
1 Shoulder Press on the first minute followed by 2,3,4...until failure
*Does not have to be unbroken

Monday

2017-08-21

Monday
Mobility
Puppy Dog
Twisted Cross
Metcon
Metcon (4 Rounds for time)
4 sets @ High Effort:
400m Run
12 Power Snatches 95/65
10 OHS 95/65
8 Lateral Barbells Burpees
*2 min B/T Sets
*Mix and Match Sets

Saturday

2017-08-19

Saturday
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Friday

2017-08-18

Friday
Metcon (AMRAP - Rounds and Reps)
18min amrap:
15 Shoulder to OH 95/65 (E) 75/55 (rx)
20 alternating pistols
50 Double Unders/120 singles

Thursday

2017-08-17

Thursday
Mobility
Weightlifting
A: Overhead Squat (4 reps x 4 Sets; 2 min B/T)
B: Deadlift (2 reps @64% 1RM per min x 8)
C: Metcon (No Measure)
10 min EMOM
1 - 4 Pull Ups + 3 Chest to Bar + 2 Bar Muscle Ups
2 - 30 sec AMRAP Rope Climbs

Wednesday

2017-08-16

Wednesday
Mobility
Super Front Rack
Metcon
Metcon (7 Rounds for time)
7 sets @ High Effort:
200m Run
10 Power Clean 135/95
10 Front Squat 135/95
*1 min B/T Sets
*Mix and Match Sets

Tuesday

2017-08-15

Tuesday
Mobility
Lat smash with lacrosse ball
Weightlifting
A: Snatch (Build to a Single)
B: Squat Clean. Split Jerk (2.2 x 3 sets; 1:30 min B/T, Touch n Go on cleans)
C: Back Squat (12 reps x 3 sets; 2 min B/T)

Monday

2017-08-14

Monday
Extra Work
Pull Up Tech Work
Metcon
Metcon (Time)
For Time:
50/30 Unbroken Double Unders Elite/Rx
10 Thrusters 115/85
50/30 Unbroken Double Unders Elite/Rx
20 Thrusters 115/85
50/30 Unbroken Double Unders Elite/Rx
30 Thrusters 115/85

Saturday

2017-08-12

Saturday
Metcon (Time)
For Time w/Partner:

-400(elite)/300(Rx) Double Unders/500singles

*every time you break/hit/or switch partner must perform 4 burpees before they begin.

Immediately into switching as needed...

-100 cal row/65 cal AB (buy in)

-42-30-18
Handstand push-ups(elite)/Ring push-ups (Rx)
Deadlifts 225/155
DB Push Press
Box Jump overs 24"/20"

35 min Time Cap

Friday

2017-08-11

Friday
Metcon (Time)
For Time:
3 rounds:
-10 Thrusters 75/55
-10 C2B
-10 Burpees to 6"
-800m run
3 rounds:
-8 Thrusters 95/65
-8 Pull-ups
-8 Bar facing burpees
-800m run
3 rounds:
-6 Thrusters 115/85
-6 T2B
-6 Lateral burpees

Thursday

2017-08-10

Thursday
Mobility
Weightlifting
A: Snatch (1.1 Build to a tough Set)
B: Squat Clean. Split Jerk. Front Squat. Split Jerk (1.1.1.1 every 1:30 min x 4 sets)
C: Back Squat (15 reps x 3 sets; 2 min B/T)

Wednesday

2017-08-09

Wednesday
Mobility
Pigeon
Extra Work
HS Technique Work
Metcon
Metcon (Time)
For Time:
600m Run
40 Burpee Box Jump Over 24/20
30 Power Clean 135/95
20 Shoulder to OH 135/95
10 Back Squats 135/95

Tuesday

2017-08-08

Tuesday
Mobility
Weightlifting
A: Overhead Squat (5 reps x 3 Sets; 2 min B/T)
B: Deadlift (2 reps @64% 1RM per min x 10)
C: Death By Handstand Pushups (AMRAP - Reps)
Do 1 Handstand pushup the 1st min followed by 2 on the 2nd minute and so on. They do not have to be unbroken

Monday

2017-08-07

Monday
Mobility
Metcon
Metcon (7 Rounds for time)
7 sets @ High Effort:
100m Run
10 Burpees
10 Wall Balls 20/14
10 Alt. DB Power Snatch
*1 min B/T Sets
*Mix and Match Sets

Saturday

2017-08-05

Saturday
Metcon (AMRAP - Reps)
Partner WOD for reps

25min amrap:

60 T2B
60 Wall balls 20/14
60 Deadlifts 155/105
60 Hang squat cleans 135/95
60 Shoulder to oh 115/75
Amrap double unders

*every time you break or need to switch partner must run 100m before continuing.

Friday

2017-08-04

Friday
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
*30 min cap

Thursday

2017-08-03

Thursday
Mobility
Super Front Rack
Weightlifting
A: Tempo Front Squat (@44x0 Build to a tough single)
Metcon
B: Metcon (No Measure)
15 min EMOM
1 - 15 Wall Balls 20/14
2 - 12 Hang Power Cleans 135/95
3 - 6-9 Tough Ring Dips

Wednesday

2017-08-02

Wednesday
Mobility
Fragon
Metcon
Metcon (AMRAP - Reps)
4 sets @ 85-90%:
60 sec 100m Shuttle Run AMRAP KB Swings @ Tough Weight
60 sec rest
60 sec 15 Burpees AMRAP Thrusters 45/35
60 sec rest
60 sec 20 Pull Ups AMRAP Sit Ups
*If you cannot do 20 Pull Ups, scale the movement to ring rows or complete as many pull ups as possible in 30 sec then move on to sit ups. If you do not complete 20 pull ups every set your score will not be RX.

Tuesday

2017-08-01

Tuesday
Mobility
Banded OH Distraction
Metcon
A: Weighted Pull-ups (Build to a max weight)
NO KIPPING... NO KIPPING
B: Squat Clean. Split Jerk (Build to a tough single )
C: Metcon (No Measure)
EMOM x 12 min
1 - 30 sec Free Standing HS Hold
2 - 30 sec Shoot Throughs
3 - 30 sec Triple Under/Double Under Practice

Monday

2017-07-31

Monday
Mobility
Low dragon
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min @75%
200m Run
30 sec Left Side Bridge
15 Air Squats
30 sec Right Side Bridge
15 H.R. Push Ups
30 sec Front Bridge
----5 min Rest----
Metcon (AMRAP - Rounds and Reps)
15 min @High Effort
50 Burpees
50 Box Jump Overs 24/20
50 Wall Balls 20/14

Saturday

2017-07-29

Saturday
Metcon (Time)
Partner WOD: Switch as needed
10 rounds for Time:
-7 burpees
-7 db push press
-7 db front squats
-7 t2b
-7 db deadlifts
-7 db hang power cleans
-7 box jump overs 30/24 (E) 24/20(Rx)
*DB weight is 60/40(E) 50/35 (Rx)per hand
*You will use one pair of DBs for ALL movements unless you are scaling or have a m/f team!

Friday

2017-07-28

Friday
Metcon (Time)
0:00-10:00
For Time:
21-15-9
-AB Cals
-Burpees no jump STAND ALL THE WAY UP
-Thrusters 75/55
10:00-15:00
Rest
Metcon (Time)
15:00-25:00
For Time:
-50/35 cal row
-60 wall balls 20/14
-70 Double Unders/150 singles
-80 KBS 70/53
25:00-30:00
Rest
Metcon (Time)
30:00-40:00
For Time:
4 rounds of
-200m run
-10 push-ups
-200m run
-10 Alt jumping switch lunges (10 total 5/leg no weight)

Thursday

2017-07-27

Thursday
Mobility
Banded OH Distraction
Metcon
A1: Push Press (3-5 Reps x 3 sets, 1 min)
A2: Pendlay Row (3-5 Reps @40x1 x 3 sets, 1 min)
B: Power Clean. Above Knee Power Clean. Split Jerk (1.1.1 per min x 6 min)
C: Metcon (No Measure)
4 sets:
30 sec Hollow Hold
5 V-Ups
10 Hollow Rocks
1 min B/T
*No rest between movements

Wednesday

2017-07-26

Wednesday
Mobility
Fragon
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min @75%
400m Run
10 Burpees - No jump
10 Air Squats
----5 min Rest----
Metcon (AMRAP - Rounds and Reps)
15 min @High Effort
400m Run
15 Deadlifts 155/105 ELITE 135/95 RX
12 Hang Power Snatch 155/105 ELITE 135/95 RX
9 OH Squat 155/105 ELITE 135/95 RX

Tuesday

2017-07-25

Tuesday
Mobility
Thoracic Stretch on Med Ball
Weightlifting
A: Tempo Front Squat (@44x0 2 reps x 5 sets, 1:30 min)
Metcon
B: Metcon (No Measure)
15 min EMOM
1 - 15 Toes to Bar
2 - 5-7 Handstand Push Ups to Deficit
3 - 3-5 Ring Muscle Ups/3-5 Bar Muscle Ups/4-6 Chest to Bar/6-8 Pull Ups or Ring Rows

Monday

2017-07-24

Monday
Mobility
Metcon
Metcon (AMRAP - Reps)
3 sets @ 85-90%:
60 sec 20 Air Squats then AMRAP Double Unders
60 sec rest
60 sec 20 Pull Ups then AMRAP of Burpees
60 sec rest
60 sec Alt. DB Power Snatch @ Moderate Weight
60 sec rest
60 sec Calorie Row
60 sec rest

Saturday

2017-07-22

Saturday
Metcon (Time)
Partner WOD:

For Time:
-400m farmer carry 70/50 (one pair of DBs/team)
-25 Alternating burpees
-50 synchro alternating shoulder barbell squats 45/35
-75 box jump overs 24/20
-1mile run
-75 medball sit-ups 20/14
-50 synchro alternating barbell squats 45/35
-25 Alternating burpees
-400m farmer carry 70/50 (one pair of DBs/team)

Friday

2017-07-21

Friday
Metcon (Time)
0:00-10:00
For Time:
21-15-9
-DL 225/155
-Wall Balls
-Pull-ups
10:00-15:00
Rest
Metcon (Time)
15:00-25:00
For Time:
-100 DB Bench Press 50's/35's
* Each time you break 20/15 cal AB
25:00-30:00
Rest
Metcon (Time)
30:00-40:00
For Time:
3 rounds
-400m run
-15 ground to oh 95/65

Thursday

2017-07-20

Thursday
Mobility
Elbow opener on Rig
Weightlifting
A: Tempo Front Squat (@44x0 3 reps x 5 sets, 1:30 min)
Metcon
B: Metcon (No Measure)
15 min EMOM
1 - 15 Hang Power Cleans 135/95
2 - 10/8 Cal Row
3 - 10 Burpee Box Jump Overs

Wednesday

2017-07-19

Wednesday
Mobility
Metcon
Metcon (AMRAP - Reps)
3 sets @ 85-90%:
60 sec Wall Balls
60 sec rest
60 sec 50m shuttle run then AMRAP Burpees
60 sec rest
60 sec DB Box Step Overs @ Tough Weight
60 sec rest
60 sec Double Unders
60 sec rest

Tuesday

2017-07-18

Tuesday
Mobility
Banded OH Distraction
Metcon
A1: Seated DB Strict Press (@40x1 5-7 Reps x 3 sets, 1 min)
A2: Weighted Chest to Bar (3-5 Reps x 3 sets, 1 min)
B: Squat Clean. Front Squat w/3 sec pause at bottom. Split Jerk (1.1.1 per min x 6 min)
C: Metcon (No Measure)
9 min EMOM
1 - 30 sec Shoot Throughs
2 - 30 sec Hollow Rocks
3 - 20-30 sec L-Sit from Pull Up Bar

Monday

2017-07-17

Monday
Mobility
Fragon
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min @75%
100 Single Unders
10 Burpees - No jump
10/leg lunges
10 Air Squats
----5 min Rest----
Metcon (AMRAP - Rounds and Reps)
15 min @High Effort
400m Run
21 DB Thrusters @ Tough Weight
15 Chest to Bar/18 Pull Ups/Ring Rows
9 HSPU

Saturday

2017-07-15

Saturday
Metcon (Time)
45min cap

Teams of 3:

For Time:

30 hr plate push-ups 25#/25#
30 power snatches 95/65
30 box jump overs 24/20
40 hr plate push-ups
40 power snatches95/65
40 box jump overs 24/20
50 hr plate push-ups
50 power snatches 95/65
50 box jump overs 24/20

Then immediately into...

-150 wall balls 20/14 (one partner must hold kb below shoulders but above the waste 53/35)
-100 t2b (one partner must hand from pull-up bar)
- 75 cal AB (one partner must wall sit)

Friday

2017-07-14

Friday
Metcon (Time)
0:00-8:00
For Time:
3 rounds:
-9 DB DL 50/35
-7 DB Box Step overs 50/35
-5 Ring Muscle Ups/bar mus/ 7 c2b/10 pull-ups
8:00-12:00
Rest
Metcon (Time)
12:00-20:00

For Time:
21-15-9
Row Cals
*Run 400m b/t each (800m total/each run counts as 1 rep)
Metcon (Time)
24:00-32:00

For Time:
30 squat clean thrusters 135/95
*EMOM 5 burpees
20:00-24:00
Rest

Thursday

2017-07-13

Thursday
Mobility
Metcon
A1: Dumbbell Bench Bench Press (@40x1 8-10 Reps x 3 sets, 1 min)
A2: Deficit Handstand Push-ups (5-7 Reps x 3 sets, 1 min)
B: Squat Snatch. OH Squat (1.2 per min x 6 min)
C: Metcon (No Measure)
9 min EMOM
1 - 30 sec Triple Unders/Double Unders
2 - 30 sec Hollow Hold
3 - 30 sec Freestanding HS Hold

Wednesday

2017-07-12

Wednesday
Mobility
Lizard
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min @75%
200m Run
10 Burpees - No Jump
10 Air Squats
----5 min Rest----
Metcon (AMRAP - Rounds and Reps)
15 min @High Effort
200m Run
18 Alt. DB Power Snatch @Tough Weight
15 HR Push Ups
6 Right Arm OH DB Lunges
6 Left Arm OH DB Lunges
*Lunges in place

Tuesday

2017-07-11

Tuesday
Mobility
Tricep Smash w/bar or ball
Weightlifting
A: Tempo Front Squat (@44x0 4 reps x 4 sets, 1:30 min)
Metcon
B: Metcon (No Measure)
16 min EMOM
1 - 15 OHS 75/55
2 - 10 Barbell Burpees
3 - 10/8 Row Cal
4 - 15 KB Swings 53/35

Monday

2017-07-10

Monday
Mobility
Ryan Wall Squat
Metcon
Metcon (AMRAP - Reps)
3 sets @ 85-90%:
60 sec OHS 75/55
60 sec rest
60 sec Bar Facing Burpees
60 sec rest
60 sec Box Jump Overs 24/20
60 sec rest
60 sec Row for Calories
60 sec rest

Friday

2017-07-07

Friday
Fallen 5 (Time)
5 rounds for time:
-7 Thrusters 155/105 (E) 135/95 (Rx)
-7 burpee box jump overs 24"/20"
-16 C2B (E)/ PU (Rx)
Fallen 5 (7-7-16)
"Four Dallas Police Officers and one DART officer were shot and killed during an ambush on July 7, 2016 while they were protecting crowds protesting police violence around the country"

Thursday

2017-07-06

Thursday
Mobility
Lacrosse chest smash
Weightlifting
A: Split Jerk (Build to a max)
Metcon
500m Row (Time)
Max Effort 500m Row
Rest 3 min
500m Row (Time)
Max Effort 500m Row

Wednesday

2017-07-05

Wednesday
Mobility
Banded OH Distraction
Weightlifting
A: Above Knee Hang Squat Snatch (Build to a max)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Monday

2017-07-03

Monday
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Saturday

2017-07-01

Saturday
Metcon (Time)
Teams of 3 for Time:

-400m medball toss b/t partners(if dropped all three must complete 5 burpees each)
-125 c2b (E)/ pu (rx)---->1 person must hang from pull-up bar
-30 synchro sit-ups
-125 Thrusters 135/95(E)/115/85(rx)---->1 person must hold plank
-30 synchro sit-ups
-125 Cal Row---->1 person must hold plate overhead 45/25
-30 synchro sit-ups
-400m medball toss b/t partners (if dropped all three must complete 5 burpees each)

Friday

2017-06-30

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-10:00

Amrap:
-9 DB Deadlifts 50/35(Rx+) 40/30 (Rx)
-6 Burpees
-3 DB Power Cleans 50/35(Rx+) 40/30(Rx)

10:00-13:00

Rest

13:00-23:00
Metcon (Time)
For Time:
-1k row
-100 dubs/300 singles
-1k run

23:00-26:00

Rest

26:00-36:00
Metcon (AMRAP - Rounds and Reps)
Amrap:
-15 cal AB
-15 shoulder to oh 135/95 (Rx+) 115/85 (Rx)
-15 backsquats 135/95 (Rx+) 115/85 (Rx)

Thursday

2017-06-29

Thursday
Mobility
Lacrosse ball on lat
Weightlifting
A: BTN Split Jerk. Split Jerk (1.1 per min x 10 min)
Metcon
B: Metcon (3 Rounds for distance)
60 sec Row NEAR ALL OUT x 3 sets, 3 min

Wednesday

2017-06-28

Wednesday
Mobility
Thoracic Stretch on medball
Weightlifting
A: Squat Clean Thruster (1 rep every 30 sec x 10 min)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
1000m Row
400m Run w/Plate 45/25
Then in remaining time:
AMRAP of
9 Ground to OH w/Plate
12 HR Push ups on Plate
15 Air Squats w/Plate
*Score is number of rounds and reps of AMRAP

Tuesday

2017-06-27

Tuesday
Mobility
Lacrosse ball on pec
Weightlifting
A: Halting Snatch Grip Deadlift (1 rep every 30 sec x 5 min)
Gymnastics
B: Metcon (No Measure)
10 min EMOM
1 - 20-30 sec Hollow Rocks
2 - 30 sec Dead Bugs
Metcon
C: CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target

Monday

2017-06-26

Monday
Mobility
Couch Stretch
Weightlifting
A: Pause Squat Snatch. Squat Snatch (1.1 per min x 10 min)
Metcon
B: Metcon (AMRAP - Reps)
12 min AMRAP
200m Run
Max Rep Unb Power Snatch 115/85
*Score is total number of Power Snatches

Saturday

2017-06-24

Saturday
Metcon (Time)
Partner WOD for Time:

3 rounds as a team:

-50 Goblet Squats 53/35
-50 t2b
-50 db Hang squat cleans 35/25
-50 hr push-ups
-50 oh walking lunges w/plate
-50 wall balls 20/14
-50 AB mat sit-ups

45 min time cap
350 reps/round

Friday

2017-06-23

Friday
Metcon (Distance)
0:00-5:00
Run/Row/AB @ 75% effort
5:00-7:30
Rest
Metcon (AMRAP - Rounds and Reps)
7:30-17:30
@ 85-90% effort
Amrap:
- 5 bar muscle ups(rx+)/c2b (rx)
- 10 hspu (rx+)/hr push-ups on plate 25/25(rx)
- 50ft walking lunges 50/35
17:30-20:00
Rest
*only go rx + if you can continue to move through the movements without failing a bunch of reps.
Metcon (Distance)
20:00-25:00
Run/Row/AB @ 75% effort
25:00-27:30
Rest
Metcon (AMRAP - Reps)
27:30-37:30
@ 85-90% effort
Amrap:
2-4-6-8-10-12-14 etc
-Clean and Jerks 155/105 (Rx+) 135/95 (Rx)
-Box jump overs 24"/20"
-KBS 70/53 (Rx+) 53/35 (Rx)

Thursday

2017-06-22

Thursday
Mobility
Banded hamstring Stretch on floor
Weightlifting
A: Halting Snatch Grip Deadlift (2 reps x 4 sets, reset b/t reps 1 min B/T sets)
Gymnastics
B: Metcon (No Measure)
10 min EMOM
1 - 20-30 sec L-Sit from Pull Up Bar
2 - 30 sec Front Bridge
Metcon
C: Metcon (Time)
6 min AMRAP
10 Hang Power Snatch 75/55
30 Double Unders

Wednesday

2017-06-21

Wednesday
Mobility
Twisted Cross
Puppy Dog
Weightlifting
A: High Hang Squat Snatch. Snatch Balance (1.1 per min x 10 min)
Metcon
B: Metcon (Time)
For Time:
400m Run
50 Thrusters 45/35
50 Lateral Barbell Burpees
400m Run

Tuesday

2017-06-20

Tuesday
Mobility
Lacrosse ball on lat
Weightlifting
A: Shoulder to Overhead
AMRAP x 2, 3 min B/T 225/155 Elite; 185/135 Rx
Metcon
B: Metcon (3 Rounds for distance)
45 sec Row ALL OUT x 3 sets, 3 min

Monday

2017-06-19

Monday
Mobility
Ryan Wall Squat w/Partner
Weightlifting
A: Power Clean. Above Knee Power Clean. Split Jerk (Build to a tough set)
Metcon
B: Metcon (Time)
For Time:
100 Wall Balls 20/14
50 Alt. DB Power Snatch @ tough weight
25 Pull Ups

Saturday

2017-06-17

Saturday
Metcon (Time)
As a team for Time:

-400m farmer carry together in line (switch as needed) 70-60-50-40/hand (rx)
-250 wall balls
* one person performs wall balls
* one person holds plank
* one person holds plate overhead 45/25
* one person rests
-200 Cal Row/200 Cal AirBike
* one person rows
* one person HS Hold
* one person Holds wall sit
* one person rests
-150 DL 225/155
* one person performs deadlifts
* one person hold squat position
* one person holds plank
* one person rests
-100 pull-ups
* one person performs pull-ups
* one person hangs from pull-up bar
* one person hollow hold
* one person rests

Friday

2017-06-16

Friday
Metcon
Metcon (Time)
0:00-5:00

For Time:

-30 snatches 135/95
*each time you drop the bar you complete 30 dubs/60 singles

5:00-8:00min
Rest
Metcon (Time)
8:00-13:00

For Time:

-30/20 Cal AB
-30/20 Cal Row

13:00-16:00
Rest
Metcon (Time)
16:00-21:00

For Time:

21-15-9
Front squats 135/95
Hspu

21:00-24:00
Rest
Metcon (Time)
24:00-29:00

For Time:

1,000m run

Thursday

2017-06-15

Thursday
Mobility
Weightlifting
A: Push Press. Push Jerk (3.3 Build to a tough set)
Metcon
B: Metcon (4 Rounds for distance)
35 sec Row ALL OUT x 4 sets, 2 min

Wednesday

2017-06-14

Wednesday
Mobility
Super Front Rack
Weightlifting
A: Power Clean. Push Jerk (1 rep every 20 sec for 5 min)
Metcon
B: Metcon (Time)
For Time:
30 Wall Balls 20/14
21 Burpees
30 Wall Balls
15 Burpees
30 Wall Balls
9 Burpees

Tuesday

2017-06-13

Tuesday
Mobility
Banded hamstring Stretch on rig
Weightlifting
A: Halting Snatch Grip Deadlift (3 reps x 3 sets, reset b/t reps 1 min B/T sets)
Gymnastics
Weighted Side Bridge (30 sec hold x 6 sets, 30 sec rest)
Put your weight used for score
Metcon
C: Metcon (Time)
For time:
21Thrusters 95/65 Elite 75/55 Rx
30 Double Unders
15 Thrusters 95/65 Elite 75/55 Rx
30 Double Unders
9 Thrusters 95/65 Elite 75/55 Rx
30 Double Unders
*Everything must be performed UNBROKEN; if you break you must start the set over
FAST

Monday

2017-06-12

Monday
Mobility
Thoracic Stretch on med ball
Weightlifting
A: Squat Snatch. OH Squat (1.3 - work to a tough set)
Metcon
B: Metcon (Time)
3 Rounds for Time:
400m Run
14 Alt. DB Power Snatch @ Tough Weight
10 DB OH Squat @ Tough Weight
8 OH Lunges w/DB @ Tough Weight

Saturday

2017-06-10

Saturday
Metcon (Time)
For Time: Teams of 4

300 wall balls 20/14 (4)
50 box jump overs 24"/20" (2)
50 sit-ups (2)
25 Alternating DB Squats (4 synchro)
200 hr plate push-ups 25#/25#(4)
25 Alternating DB Squats (4 synchro)
50 box jump overs 24"/20" (2)
50 sit-ups (2)
100 x 25m sprints (4)

-DB (only one DB per person) weights: 70-60-50-40-30 (E)
50-40-30-20 (RX)
60-55-50-45 (RX all male)
40-35-30-25 (Rx all female)
-each member on the team must do one of the above weights listed.

Friday

2017-06-09

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-8:00min

4 rounds:

-5 Strict pull-ups/7 ring rows
-15 Bench Press 155/105 (E) 135/95 (Rx)
-30 Double Unders/75 singles

8:00-10:00min

Rest
Metcon (AMRAP - Rounds and Reps)
10:00-18:00min

3 rounds of:

-100m run
-50ft walking lunges w/DBs 60/45 (E) 50/35 (Rx)
-25 cal row

18:00-20:00min

Rest
Metcon (AMRAP - Rounds and Reps)
20:00-28:00

2 rounds of:

-25/20 cal AB
-15 hspu
-10 squat clean and jerks 155/105 (E) 135/95 (Rx) (squat clean and thruster is permitted)

Thursday

2017-06-08

Thursday
Mobility
Weightlifting
A: Halting Snatch Grip Deadlift (2 reps x 4 sets, reset b/t reps 1 min B/T sets)
Gymnastics
Weighted Front Bridge (30 sec hold x 5 sets, 30 sec rest)
Put your weight used for score
Metcon
C: Metcon (Time)
For time:
9 Unbroken Thrusters 135lb/95lb Elite 115/85 Rx
12 Lateral Barbell Burpees
15 Unbroken Power Clean 135lb/95lb Elite 115/85 Rx
12 Lateral Barbell Burpees
9 Unbroken Thrusters 135lb/95lb Elite 115/85 Rx
FAST

Wednesday

2017-06-07

Wednesday
Mobility
Couch Stretch
Weightlifting
A: Power Snatch 1.1 (Work to a tough set)
Metcon
B: Metcon (Time)
For time:
1 mile Run
50 Wall Balls 20/14
25 Burpees

Tuesday

2017-06-06

Tuesday
Mobility
Banded OH Distraction
Weightlifting
A: Split Jerk (Work to a tough double)
Metcon
B: Metcon (5 Rounds for distance)
25 sec Row ALL OUT x 5 sets, 2 min B/T

Monday

2017-06-05

Monday
Mobility
Super Front Rack
Weightlifting
A: Power Clean. Hang Squat Clean. Split Jerk (1.1.2 every 1:30 min x 5 sets)
Metcon
B: Metcon (Time)
For time:
40 cal Rowing
30 Burpees to 6” OH
20 Alt. DB Power Snatch @ Tough Weight
5/Arm DB OH Squat @ Tough Weight

Saturday

2017-06-03

Saturday
Metcon (Time)
Partner WOD switch as needed:

-100 DB box step up and overs
-75 t2b
-400m run carrying DBs (together)
-100 DB thrusters
-75 deadlifts 225/155
-400m run carrying DBs (together)
-100 wall balls 20/14
-75 kb swings 53/35
-200m run carrying DBs (together)

-DB weight: 30/25(elite) 25/20(Rx) (weight is per hand)
-Runs: both partners complete run each carrying a dumbbell
-Box height: 24"(Elite for both men and women)/ 20" (Rx for both men and women) both feet must touch the box

Friday

2017-06-02

Friday
Metcon (3 Rounds for time)
For Time:

21-15-9
-Cal Row
-OHS 95/65

Rest 5 min

For Time:

12-9-6
-HSPU
-Power snatch 115/85
-Burpees over bar

Rest 5 min

For Time:

9-6-3
-Ring Muscle ups/Bar Muscle ups/2x reps for c2b/3x reps for pull-ups and ring rows
-Squat cleans 185/125

Thursday

2017-06-01

Thursday
Mobility
Calf Smash
Weightlifting
A: Back Squat @40x1 (3-2-1, 1:30 min B/T)
Metcon
B.: Metcon (AMRAP - Reps)
10 min AMRAP:
2000m Row
AMRAP Clean and Jerks 135/95

Wednesday

2017-05-31

Wednesday
A: Tempo Front Squat (3-2-1 @40x1, 1:30 min B/T)
Metcon (AMRAP - Reps)
12 min EMOM

1st - 30 sec AMRAP Hang Power Snatch 75/55
2nd- 30 sec AMRAP Double Unders
3rd - 30 sec AMRAP Wall Balls
4th - 30 sec AMRAP Burpees

Tuesday

2017-05-30

Tuesday
Metcon (No Measure)
40 min @ 75%:
2:30 min AirBike
2:30 min Rowing
2:30 min Shuttle Running
2:30 min Alternating Step-ups onto 24"

Memorial Day Murph

2017-05-29

Memorial Day Murph
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday

2017-05-27

Saturday
Metcon (AMRAP - Rounds and Reps)
30min @ 75%
-400m run
-500m row
-100ft bear crawl
-20 Alternating step ups
-1min plank hold

Friday

2017-05-26

Friday
Metcon (AMRAP - Reps)
10min to complete:

-800m Row
-50 wall balls 20/14
-25 burpees w/jump
-if you finish you will perform AMRAP of: double Unders/singles

Rest 5min
Metcon (AMRAP - Reps)
10min to complete:

-50/40 cal AB
-40 Alt DB Snatches 50/35
-30 box jumps 24"/20"
-if you finish perform AMRAP of: walking lunges

Rest 5min
Metcon (AMRAP - Reps)
10min to complete:

-800m run
-10 wall walks/(scale to 20 walkout push-ups if needed)
-20 t2b
-30 push press 135/95
-if you finish perform AMRAP of: AB mat sit-ups

*score is total reps for each section the run and the row will count as 1 rep and the AB will count as 50(guys)/40(girls) reps.

Thursday

2017-05-25

Thursday
Mobility
Metcon
Metcon (4 Rounds for reps)
In 2 min complete:

50m sled pull/push
Men's weight:
Pull - 100lb + 2 45lb Plates
Push - 4 45lb Plates
Women's weight:
Pull - 100lb + 25lb Plates
Push - 2 45lb Plates
-15 KB Swings 70/53
-50m FC w/kb sprint

Rest 2min repeat total of 4 sets

Score is time on each set unless you cap.

Wednesday

2017-05-24

Wednesday
Mobility
Calf Smash
Weightlifting
A: Back Squat @40x1 (2-2-2-2, 1:30 min B/T)
Metcon
B.: Metcon (Time)
For Time:
1000m Row
30 KB OHS 53/35
30 Box Jump Overs 24/20

Tuesday

2017-05-23

Tuesday
Mobility
Lacrosse ball on Shoulder/Lat
Weightlifting
A1.: Weighted Strict Pull Up (@40x1 4-6 reps x 3 sets, 1 min )
B1: Deficit Handstand Push-ups (3-5 Tough Reps x 3 sets, 1 min)
Metcon
B: Metcon (Time)
3 rounds For Time:
400m Run
12 Power Snatch 95/65
9 Bar Facing Burpees

Monday

2017-05-22

Monday
Tempo Front Squats @40x1 rest 1:30b/t sets (2-2-2-2 )
Metcon (AMRAP - Reps)
12 min EMOM

1st-15, 20, 25 wall balls 20/14
2nd- 30 sec AMRAP double unders
3rd- 15, 20, 25 kb swings 53/35
4th- 30 sec AMRAP t2b

Saturday

2017-05-20

Saturday
Metcon (Time)
Partner WOD

35min AMCAP (as many cards as possible)

-Reps are equal to the value of the card flipped. One person working at a time. P1 performs the movement w/reps while P2 waits for them to finish. P2 cannot flip the next card until P1 finishes the previous card. Once P2 flips the next card P1 cannot flip the next card until P2 finishes their card. If you finish the deck your score is your time. If you do not finish your time is 35min and in the notes section put how many cards you completed together.

Face cards = 10 reps
Aces = 11 reps
Jokers (together) = 200m run
Spades = Box Jumps 24"/20"
Clubs = KB Swings 53/35
Hearts = Burpees
Diamonds = Wall Balls 20/14

#Butdidyoudiefriday

2017-05-19

#Butdidyoudiefriday
Metcon (Time)
For Time:
Time Cap: 30min

-100ft OH DB Lunges (use only one DB) E 80/55 Rx 50/35
-100 dubs/200 singles (scale)
-50 wall balls E 30/20 Rx 20/14
-10 ring muscle ups/25 pull-ups (scale)
-50 wall balls E 30/20 Rx 20/14
-100 dubs/200 singles (scale)
-100ft OH DB lunges E 80/55 Rx 50/35

Thursday

2017-05-18

Thursday
Mobility
Banded hamstring stretch
Metcon
A: Metcon (5 Rounds for reps)
5 sets @ High Effort:
15 sec Row/AirBike for Cal
15 sec Transition to sled
15 sec Forwards Sled Drag/Push @ Tough Load
(No transition/Rest)
15 sec Run
2-3 min Rest
*Score is number of calories

Wednesday

2017-05-17

Wednesday
Mobility
Super Front Rack
Weightlifting
A: Tempo Front Squat (@40x1, 3-3-3, 1:30 min)
Metcon
B: Metcon (AMRAP - Reps)
12 min EMOM
1 - 30 sec AMRAP Left Arm DB Thruster @Tough Weight
2 - 30 sec AMRAP Toe to Bar
3 - 30 sec AMRAP Right Arm DB Thruster @Tough Weight
4 - 30 sec AMRAP HR Push Ups

Wednesday

2017-05-17

Wednesday
Mobility
Super Front Rack
Weightlifting
A: Tempo Front Squat (@40x1, 3-3-3, 1:30 min)
Metcon
B: Metcon (AMRAP - Reps)
12 min EMOM
1 - 30 sec AMRAP Left Arm DB Thruster @Tough Weight
2 - 30 sec AMRAP Toe to Bar
3 - 30 sec AMRAP Right Arm DB Thruster @Tough Weight
4 - 30 sec AMRAP HR Push Ups

Tuesday

2017-05-16

Tuesday
Mobility
Weightlifting
A1.: BTN Split Jerk. Split Jerk (1.2 x 3 sets, 1 min )
A2: Deadlift (@40x2, 5 x 3 sets, 1 min)
Metcon
B: Squat Clean Tester (Time)
30 Squat Cleans for time
Elite 225/155 Rx 185/125

Monday

2017-05-15

Monday
Mobility
Happy baby
Weightlifting
A: Back Squat @40x1 (3-3-3, 1:30 min B/T)
Metcon
B.: Metcon (Time)
For Time:
50 cal Row
40 Burpees
30 Toes to Bar
20 OHS 115/85

Saturday

2017-05-13

Saturday
Metcon (Time)
For Time w/partner:

400m farmer carry w/plates 35/25 + 40/30 oh(together)
-100 medball sit-ups 20/14 (against wall)
-50 synchro hr push-ups
-100 Front Squats 115/85
-50 synchro k2e
-100 box jump overs 24"/20"
400m farmer carry w/plates 35/25 + 40/30 oh(together)

Friday

2017-05-12

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-10:00
- 1200m run
-AMRAP "Cindy"
10:00-13:00
Rest
Metcon (Calories)
13:00-23:00
-100 Double Unders/250 singles
-50ft HSW/2 rotations on box/ 6 wall walks
-50 KBS 70/53
-25 burpees
-AMRAP Cal Row
23:00-26:00
Rest
Metcon (Calories)
26:00-36:00
5 rounds: 40/30
-10 DB DL
-8 DB Hang p. Cleans
-6 DB s2oh
-AMRAP AB Cals
*if you drop/throw the dumbbells from overhead or anywhere above the waist you will owe me a new set of dumbbells and 500 burpees.

Thursday

2017-05-11

Thursday
Mobility
Weightlifting
A1.: Shoulder Press (@11x1, 4-6 Reps x 3 sets, 1 min )
A2: Deadlift (@40x2, 5 x 3 sets, 1 min)
Metcon
B: Squat Clean Tester (Time)
30 Squat Cleans for time
Elite 225/155 Rx 185/125

Wednesday

2017-05-10

Wednesday
Mobility
Happy baby
Weightlifting
A: Back Squat @40x1 (4-4-4, 1:30 min B/T)
Metcon
B.: Metcon (Time)
For Time:
1000m Row
50 OH Lunges w/Plate 45/35
50 Wall Balls
25 Pull Ups

Tuesday

2017-05-09

Tuesday
Mobility
Banded ankle stretch on rig
Weightlifting
A: Squat Snatch. OH Squat (1.1 per min x 9 min)
Metcon
B: Metcon (4 Rounds for reps)
4 sets @ High Effort:
15 sec Forwards Sled Drag @ Tough Load
then immediately into:
30 sec AMRAP Burpees
2-3 min B/T
*Score is number of burpees

Monday

2017-05-08

Monday
Mobility
Couch Stretch
Weightlifting
A: Tempo Front Squat (@40x1, 4-4-4, 1:30 min)
Metcon
B: Metcon (AMRAP - Reps)
12 min EMOM
1 - 30 sec AMRAP 10 Hang Power Cleans 135/95
2 - 30 sec AMRAP Double Unders
3 - 30 sec AMRAP KB Swings @Tough load
4 - 30 sec AMRAP Alt. Pistols

Hell to the naw

2017-05-06

Hell to the naw
Metcon (Time)
For Time w/partner switch as needed:

-1,600m run

27-21-18-15-12-9-6-3
- Clean and Jerks 115/85
- Bar over burpees
- T2b

-1,600m run

Friday

2017-05-05

Friday
Mobility
Metcon
Metcon (AMRAP - Reps)
0:00-6:00
-45 wall balls 20/14
-35 kb swings 70/53
-25/21 cal AB
-AMRAP burpees
6:00-10:00
Rest
Metcon (AMRAP - Reps)
10:00-16:00
4 rounds:
-2 ring muscle ups(rx)/4 c2b/6 pu/rr
-4 hspu
-8 front squats 155/105 (e) 135/95 (rx)
-AMRAP burpees
16:00-20:00
Rest
Metcon (AMRAP - Reps)
20:00-26:00
-100 dubs/250 singles
-50 cal Row
-AMRAP burpees

Thursday

2017-05-04

Thursday
Mobility
Supine twist
Half front split
Weightlifting
A: Pause Squat Snatch. Squat Snatch (1.1 per min x 8 min)
Metcon
B: Metcon (4 Rounds for reps)
4 sets @ High Effort:
15 sec Backwards Sled Drag @ Tough Load
then immediately into:
30 sec AMRAP Air Squats
2-3 min B/T
*Score is number of Air Squats
*DO NOT sand bag the sled drag to get more squats. If this happens, next week's workout... well you can use your imagination what I can come up with lol

Wednesday

2017-05-03

Wednesday
Mobility
Super Front Rack
Weightlifting
A: Tempo Front Squat (@40x1, 5-5-5, 1:30 min)
Metcon
B: Metcon (AMRAP - Reps)
9 min EMOM
1 - 30 sec AMRAP Thrusters 45/35
2 - 30 sec AMRAP Double Unders
3 - 30 sec AMRAP Burpee Box Jump Overs 24/20
*If you drop an empty bar you will owe me 500 burpees

Tuesday

2017-05-02

Tuesday
Mobility
Twisted cross
Puppy dog
Weightlifting
A1.: Close Grip Bench Press (@40x1, 4-6 Reps x 3 sets, 1 min )
A2: Bent Over Row (@30x2, 5/Arm x 3 sets, 1 min)
Metcon
B: Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Monday

2017-05-01

Monday
Mobility
Randi's Torture
Weightlifting
A: Back Squat @40x1 (5-5-5, 1:30 min B/T)
Metcon
B.: Metcon (Time)
For Time:
600m Run
30 Handstand Push Ups
30 Toes to Bar
30 Burpees

Saturday

2017-04-29

Saturday
Metcon (AMRAP - Rounds and Reps)
15 min Amrap w/partner alternating rounds:

-1 rope climb/2 modified seated rope climbs
-5 Burpees
-200m Row

Immediately into....

15min Amrap w/partner alternating rounds:

-5 Box Jump Overs 24/20
-5 Hang Squat Cleans 135/95
-10/8 Cal AB
Metcon
Metcon (AMRAP - Rounds and Reps)
Immediately into....

15min Amrap w/partner alternating rounds:

-5 Box Jump Overs 24/20
-5 Hang Squat Cleans 135/95
-10/8 Cal AB

Friday

2017-04-28

Friday
Metcon (Distance)
0:00-8:00
3 rounds of:
-50ft DB walking lunges (held at sides) 50/35
-10 t2b
-25ft hsw/3 wall walks
AMRAP: Running
8:00-10:00
Rest
10:00-18:00
Metcon (Calories)
4 rounds of:
-20 wall balls 20/14
-10 burpees
AMRAP: AB Cals
18:00-20:00
Rest
Metcon (Calories)
20:00-28:00
5 rounds of:
-30 dubs/75 singles
-10 OHS 95/65
AMRAP: Rowing Cals

Thursday

2017-04-27

Thursday
Mobility
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Wednesday

2017-04-26

Wednesday
Mobility
Weightlifting
A: Snatch (Build to a tough single)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

Tuesday

2017-04-25

Tuesday
Mobility
Shoulder smash
Weightlifting
A: Split Jerk (Build to a tough single)
Metcon
B: Metcon (1 Rounds for time)
500m Row
Rest 3 min
500m Row
*This will not be enjoyable
*Score is slowest 500m row; put 2nd time in comments

Monday

2017-04-24

Monday
Mobility
Weightlifting
A: Back Squat (Tough Single)
Metcon
B: Metcon (Time)
16 min EMOM
1 - 12/10 Cal Row
2 - 10 Hang Power Cleans 155/105
3 - 12 Burpees to 6"
4 - 15 Wall Balls 20/14

Saturday

2017-04-22

Saturday
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP alternating rounds
-100m run w/plate
-10 HR plate push-ups 45/35
-10 plate squats
--Rest 5 min--
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP switch as needed
-100 KB Swings 53/35
-100 ABmat sit-ups
-100 double Unders/300 singles
-100 Alt DB snatches 50/35
--Rest 5 min--
Metcon (AMRAP - Rounds and Reps)
10 min amrap alternating rounds
-10/8 cal AB
-10 Thrusters 95/65
-5 box jump overs 24/20

Friday

2017-04-21

Friday
Metcon (Time)
For Time:
1000m Row
800m run
60 wall balls 20/14
40 burpees to 6"OH
20 hspu
10 ring muscle ups/10 false grip c2b/pull-ups on rings/10 pull-ups

Thursday

2017-04-20

Thursday
Mobility
Weightlifting
A: Back Squat (2 reps x 5 sets; 1:30 min B/T)
Metcon
B: Metcon (Time)
16 min EMOM
1 - 5 Clean and Jerks 185/125
2 - 10 Burpee Box Jumps 24/20
3 - 5 Toes to Bar + 5 Pull Ups + 5 Toes to Bar
4 - 50 Double Unders/100 Single Unders

Wednesday

2017-04-19

Wednesday
Mobility
Weightlifting
A: Push Press (Build to a tough double)
Metcon
B: Metcon (3 Rounds for distance)
60 sec Row Sprint NEAR ALL OUT x 3 sets; 2 min B/T

Tuesday

2017-04-18

Tuesday
Mobility
Thoracic Stretch
Weightlifting
A: Tall Snatch (2 reps per min x 10 min)
Metcon
B: Metcon (2 Rounds for time)
2 sets at 85-90% Effort:
1200m Run
*Rest same as work

Monday

2017-04-17

Monday
Mobility
Fragon
Metcon
Metcon (5 Rounds for time)
5 rounds @High Effort
15 Thrusters 75/55
12 Pull ups
9 Burpees
6 Bar MU/9 C2B/8 Pull Ups
*1:30 min B/T

Saturday

2017-04-15

Saturday
Jesus WOD (Time)
14 rounds for time of:

10 deadlifts (95/65)
10 squat cleans (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point

Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).
The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.

Jesus is condemned to death
Jesus carries his cross
Jesus falls the first time
Jesus meets his mother
Simon of Cyrene helps Jesus carry the cross
Veronica wipes the face of Jesus
Jesus falls the second time
Jesus meets the women of Jerusalem
Jesus falls the third time
Jesus is stripped of his garments
Crucifixion: Jesus is nailed to the cross
Jesus dies on the cross
Jesus is taken down from the cross

Friday

2017-04-14

Friday
Metcon (AMRAP - Rounds and Reps)
0:00-8:00
AMRAP:
-4 strict pull-ups
-6 hr plate push-ups 45# plate
-8 kb swings 70/53
8:00-10:00
Rest
Metcon (AMRAP - Rounds and Reps)
10:00-18:00
AMRAP:
- 10 cal AB
- 15 Wall Balls 20/14
- 25ft HSW/.5 rotations per direction on box/3 wall walks
18:00-20:00
Rest
Metcon (AMRAP - Rounds and Reps)
20:00-28:00
AMRAP
- 10 t2b
- 20 Alt Pistols
- 30 Double Unders

Thursday

2017-04-13

Thursday
Mobility
Crouching Tiger Hidden Dragon
Weightlifting
A: Split Jerk (1 rep every 30 sec x 6 min)
Metcon
B: Metcon (4 Rounds for distance)
40 sec Row Sprint NEAR ALL OUT x 4 sets; 2 min B/T

Wednesday

2017-04-12

Wednesday
Mobility
Pigeon
Metcon
Metcon (5 Rounds for time)
5 rounds @High Effort
21 Air Squats
12 Alt. DB Power Snatch @ Tough Weight
9 Burpee Pull Ups
6 Bar Muscle Ups/10 Pull Ups
*1:30 min B/T

Tuesday

2017-04-11

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Power Clean. Hang Power Clean. Push Jerk ( 1.1.1 per min x 8 min)
Metcon
B: Metcon (3 Rounds for time)
3 sets at 85-90% Effort:
800m Run
*Rest same as work

Monday

2017-04-10

Monday
Mobility
Weightlifting
A: Back Squat (3 reps x 4 sets; 1:30 min B/T)
Metcon
B: Metcon (Time)
10 min EMOM ELITE
1 - 10 Thrusters 135/95
2 - 12 Burpees
3 - 50 DU/100 Singles
10 min EMOM Rx
1 - 10 Thrusters 105/75
2 - 12 Burpees
3 - 50 DU/100 Singles

Saturday

2017-04-08

Saturday
Metcon (Time)
For Time w/parter split reps as needed with one person working at a time:

100-80-60-40-20

Wall Balls 20/14
Abmat sit-ups
Double Unders/Singles 2x

Time Cap: 40min

Friday

2017-04-07

Friday
Mobility
Metcon
Metcon (Distance)
0:00-5:00
Jog/AB/Row @ 75% effort
5:00-8:00
Rest
Metcon (AMRAP - Rounds and Reps)
8:00-13:00
-10 power snatches 135/95 (E) 115/85 (RX)
-10 bar facing burpees
-10 squat cleans
-10 bar facing burpees
13:00-16:00
Rest
Metcon (AMRAP - Rounds and Reps)
16:00-21:00
-25/21 Cal AB
-15 box jump overs 24/20
- 9 power clean to oh 155/105 (E) 135/95 (RX)
21:00-24:00
Rest
Metcon (Distance)
24:00-29:00
Jog/AB/Row @ 75% effort
*scale the weight if needed so you can move fast.

Thursday

2017-04-06

Thursday
Mobility
Weightlifting
A: Push Press (Build to a tough set of 6)
Metcon
B: Metcon (5 Rounds for distance)
30 sec Row Sprint ALL OUT x 5 sets; 2 min B/T

Wednesday

2017-04-05

Wednesday
Mobility
Weightlifting
A: Back Squat (4 reps x 4 sets; 1:30 min B/T)
Metcon
B: Metcon (Time)
12 min EMOM ELITE
1 - 15 Thrusters 75/55
2 - 15 Pull ups
3 - 10 Bar Facing Burpees
12 min EMOM Rx
1 - 10 Thrusters 75/55
2 - 10 Pull Ups
3 - 10 Bar Facing Burpees

Tuesday

2017-04-04

Tuesday
Mobility
Pole Dance
Weightlifting
A: Power Snatch. Above Knee Squat Snatch ( 1.1 per min x 8 min)
Metcon
B: Metcon (4 Rounds for time)
4 sets at 85-90% Effort:
600m Run
*Rest same as work

Monday

2017-04-03

Monday
Mobility
Saddle Archer
Saddle Eagle
Metcon
Metcon (5 Rounds for time)
5 sets @High Effort
200m Run
10 Power Cleans 185/125
15 Wall Balls 20/14
*1:30 min B/T

Saturday

2017-04-01

Saturday
Metcon (Time)
For Time w/Partner:
60 cal Row
60 Power Cleans 135/95
60 Sit ups
60 Burpee Box Jump Overs 24/20

Friday

2017-03-31

Friday
Metcon (Time)
0:00-8:00min

3 rounds:
-20/15 cal AB
- 1 round "DT"
DT= 12 DL + 9 HPC + 6 S2OH 155/105

8:00-10min

Rest
Metcon (Time)
10:00-18:00min

3 rounds:
- 20/17 cal Row
- 50ft DB Walking Lunges (held above waist)
- 15 pull-ups

18:00-20:00min

Rest
Metcon (Time)
20:00-28:00min

3 rounds:
- 30 wall balls 20/14
- 10 burpee box jump overs 24/20

Thursday

2017-03-30

Thursday
Mobility
Weightlifting
A: Split Jerk (1 rep per min x 10; Add weight per set)
Metcon
B: Metcon (6 Rounds for distance)
20 sec Row Sprint ALL OUT x 6 sets; 2 min B/T

Wednesday

2017-03-29

Wednesday
Mobility
Lizard or Twisted Lizard
Weightlifting
A: Back Squat (5 Reps x 3 sets; 2 min B/T)
Metcon
B: Metcon (Time)
9 min EMOM
1 - 10 C&J 135/95
2 - 50 DU/100 Singles
3 - 15 Toes to Bar
#HANGON

Tuesday

2017-03-28

Tuesday
Mobility
Couch Stretch
Metcon
Metcon (7 Rounds for time)
7 sets @High Effort
100m Run
12 Step Down Box Jumps 24/20
10 Wall Balls 20/14
8 KB Swings @Tough Weight
*1:30 min B/T

Monday

2017-03-27

Monday
Mobility
Pole Dance
Weightlifting
A: Squat Snatch. OH Squat (1.2 per min x 8 min)
Metcon
B: Metcon (6 Rounds for time)
6 sets at 85-90% Effort:
400m Run
*Rest same as work

Saturday

2017-03-25

Saturday
Metcon (Time)
Teams of 2:

10 rounds for time switch as needed:
-12 Alt arm DB Snatches 50/35
-12 Shoulder to OH 50/35
-12 Alt leg DB lunges 50/35
-200m run

35min time cap

Friday

2017-03-24

Friday
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

Thursday

2017-03-23

Thursday
Mobility
Weightlifting
A1: KB Shoulder to OH (AMRAP 53/35 per arm x 4 sets, 1 min)
A2: Strict Pull ups (AMRAP x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For time:
75/55 Cal AirBike
50 Air Squats
25 HSPU

Wednesday

2017-03-22

Wednesday
Mobility
Metcon
A: Metcon (5 Rounds for reps)
5 sets @ 85-90%/high effort:
30 sec Power Clean 135/95
30 sec rest
30 sec Box Jump Overs 24/20
30 sec rest
30 sec Toes to Bar
30 sec rest
30 sec Burpees
30 sec rest

Tuesday

2017-03-21

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Squat Clean Thruster. Push Jerk. Split Jerk (1.1.1 every 1:30 min x 10 sets)
Metcon
B: Metcon (Time)
3 Rounds Time:
75 Double Unders
25 Thrusters 45/35

Monday

2017-03-20

Monday
Mobility
Anything Hamstring
Weightlifting
A: Overhead Squat (Work to a tough single )
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
400m Run
15 Burpees

Saturday

2017-03-18

Saturday
Metcon (Time)
20 alternating rounds for Time w/partner:
1 rope climb/3x scaled rope climbs
5 push-ups
7 abmat sit-ups
9 air squats
-Every 8min run 400m together
Time Cap: 35min

Friday

2017-03-17

Friday
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Thursday

2017-03-16

Thursday
Mobility
Weightlifting
A: Hang Clean (2 reps per min x 6 min)
*SQUAT CLEAN*
Metcon
B: Metcon (Time)
3 rounds for time:
21 KB Swings 53/35
15 Front Squats 115/85
9 Bar Muscle Ups/9 Chest to Bar/12 Pull Ups/12 Ring Rows

Wednesday

2017-03-15

Wednesday
Mobility
Weightlifting
A: Deadlift (10 touch n go reps every 2 min x 5 sets)
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ 85-90%/high effort:
60 sec Hang Power Snatch 75/55
60 sec rest
60 sec Burpee Box Jumps 24/20
60 sec rest
60 sec DU's
60 sec rest

Tuesday

2017-03-14

Tuesday
Mobility
Couch Stretch
Weightlifting
A1: Push Press (3-5 reps x 4 sets , 1 min B/T)
A2: Bent Over Row (5 reps x 4 sets, 1 min B/T)
Use dumbbells
Metcon
B: Metcon (Time)
For time:
1000/750m Row
15 Squat Cleans 225/155 Elite 185/125 Rx

Monday

2017-03-13

Monday
Mobility
Shoulder blade smash
Weightlifting
A: Overhead Squat (Work to a tough set of 2)
Metcon
B: Metcon (Time)
For Time:
21-15-9
Wall Balls
Burpees
*200m run B/T each set
Ex. 200m run then 21 Wall Balls 21 Burpees 200m run then 15 Wall Balls..... you will end on a 200m run

Saturday

2017-03-11

Saturday
Metcon (AMRAP - Reps)
25 min AMRAP w/partner switch as needed:

20 cal row
20 wall balls 20/14
20 kb swings 53/35
30 cal row
30 wall balls 20/14
30 kb swings 53/35
40 cal row
40 wall balls 20/14
40 kb swings 20/14
50 cal row
50 wall balls 20/14
50 kb swings 53/35
Etc...

Friday

2017-03-10

Friday
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Thursday

2017-03-09

Thursday
Mobility
Gymnastics
A1: Weighted Chest to Bar (3-5 Reps x 4 sets, 1 min)
A2: Deficit Handstand Push-ups (3-5 Reps x 4 sets, 1 min)
Metcon
B: Metcon (Time)
4 Rounds time:
10 Squat Cleans 135/95
50 Double Unders

Wednesday

2017-03-08

Wednesday
Mobility
Weightlifting
A: Deadlift (3 touch n go reps per min x 10 min)
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ 85-90%/high effort:
60 sec Box Jump Overs 24/20
60 sec rest
60 sec Wall Balls
60 sec rest
60 sec Burpee Pull Ups
60 sec rest

Tuesday

2017-03-07

Tuesday
Mobility
Weightlifting
A1: Shoulder Press (3-5 Reps x 4 sets, 1 min)
A2: Pendlay Row (@22x0- 5-7 Reps x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For time:
50 Cal Row
40 KB Swing 53/35
30 Power Snatch 95/65
20 OHS 95/65

Monday

2017-03-06

Monday
Mobility
Lat smash
Weightlifting
A: Overhead Squat (Work to a tough set of 3)
Metcon
B: Metcon (Time)
5 Rounds for time:
200m Run
12 Wall Balls
9 Burpees
6 HSPU

Saturday

2017-03-04

Saturday
Metcon (Time)
For Time w/partner switch as needed:

- 300 dubs/600 singles
- 60 Shoulder to OH 135/95
- 1k row
- 60 Hang squat cleans 115/85
- 1 mile run
Time Cap: 30 min

Friday

2017-03-03

Friday
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Thursday

2017-03-02

Thursday
Mobility
Gymnastics
A1: Handstand Push-ups (30 sec AMRAP x 4 sets, 1 min)
A2: Weighted Pull-ups (5-7 Reps x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For time:
500m Row
30 Thrusters 95/65
* GO HARD

Wednesday

2017-03-01

Wednesday
Mobility
Banded Hamstring Stretch on rig
Weightlifting
A: Deadlift (@ 11X1, 2 reps every 3 min x 3 sets - not TNG)
Add weight per set
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ 85-90%/high effort:
60 sec Burpees
60 sec rest
60 sec Power Clean 135/95
60 sec rest
60 sec Row for Calories
60 sec rest

Tuesday

2017-02-28

Tuesday
Mobility
Couch Stretch
Weightlifting
A: Above Knee Hang Squat Snatch (1 rep per min x 10 mins - Add weight every 2 min)
B: Power Clean. Hang Squat Clean. Split Jerk (1 rep per 1:30 x 7 sets - Add weight every 2 sets)
Metcon
C: Metcon (Time)
3 Rounds For Time:
20 Wall Balls 20/14
50 DU's/100 Singles

Monday

2017-02-27

Monday
Mobility
Anything hamstring
Weightlifting
A: Overhead Squat (Work to a tough set of 4)
Metcon
B: Metcon (Time)
For time:
400m Run
21 Pull Ups
400m Run
15 Chest to Bar
400m Run
9 Bar Muscle Ups

Saturday

2017-02-25

Saturday
Metcon (AMRAP - Rounds and Reps)
Partner WOD:

30min AMRAP:

-20 wall balls 20/14
-15 Kbs 53/35
-10 t2b
-5 wall walks

P1 cycles through the AMRAP while P2 rows 30 Cals. Then switch.

Friday

2017-02-24

Friday
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Thursday

2017-02-23

Thursday
Mobility
Twisted Cross
Puppy Dog
Weightlifting
A1: Close Grip Bench Press (4-6 Reps x 4 sets, 1 min)
A2: Pendlay Row (6 Reps x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For time:
27,21,15,9 for time:
Burpees to 6" OH
Box Jump Overs 24/20 Elite - ALL the way over the box

Wednesday

2017-02-22

Wednesday
Mobility
Weightlifting
A: Power Snatch. Hang Power Snatch (1.1 rep per min x 10 mins - Add weight every 2 min)
B: Power Clean. Push Jerk (1.1 rep per min x 10 mins - Add weight every 2 min)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP:
9 Toes to Bar
6 DB Thrusters @ Tough Weight
3 Ring Muscle Ups/Bar Muscle Ups/9 Chest to Bar/9 Pull Ups/9 Ring Rows

Tuesday

2017-02-21

Tuesday
Mobility
Partner Shoulder Stretch
Weightlifting
A: Overhead Squat (Work to a tough set of 5)
Metcon
B: Metcon (Time)
For time:
50 Cal AirBike/35 cal AB Female
21 Front Squat 185/125
15 Power Clean 185/125
9 Shoulder to OH 185/125

Monday

2017-02-20

Monday
Mobility
Weightlifting
A: Deadlift (@ 11X1, 3 reps every 3 min x 3 sets - not TNG)
Add weight per set
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ 85-90%/high effort:
60 sec Wall Balls 20/14
60 sec rest
60 sec Box Jump Overs 24/20
60 sec rest
60 sec Power Snatch 75/55
60 sec rest

Sunday

2017-02-19

Sunday
Metcon (AMRAP - Rounds and Reps)
Saturday - MAP Low/High %'s
5 min Rowing @ 75%/moderate/EZ
—2:30 min rest
10 min @ 85-90%/high effort:
20 cal Rowing
20 Alternating DB Power Snatch @ 50lbs
20 Step Down Box Jumps @ 24"
—2:30 min rest
5 min AirBike @ 75%/moderate/EZ
—2:30 min rest
10 min @ 85-90%/high effort:
20 cal AirBike
20 Burpees to 6" OH
20 DB Front Squats @ 50/hand
—2:30 min rest
5 min Rowing @ 75%/moderate/EZ
—2:30 min rest
10 min @ 85-90%/high effort:
20 cal Rowing
20 Push-up
20 Toes Through Rings
—2:30 min rest
5 min AirBike @ 75%/moderate/EZ

Metcon

2017-02-18

Metcon
Metcon (Time)
For Time w/a partner

(Switch as needed)
-50 burpee box jump overs 24/20
-200 Double Unders/400 singles

Then immediately into one person working at a time...

10 alternating rounds:
-1 rope climb (3 seated rope climbs = 1 rope climb)
-10 t2b
-20 walking lunges w/plate oh 45/35

Time Cap: 35min

Friday

2017-02-17

Friday
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
-7 Cal AB
-7 Wall Balls 20/14

Rest 2min

4min AMRAP:
-6 HSPU
-6 Power cleans 155/105

Rest 2min

4min AMRAP:
-5 c2b/pull-ups/ring rows
-5 HR pushups

Thursday

2017-02-16

Thursday
Mobility
Weightlifting
A: Overhead Squat (Work to a tough set of 6)
Metcon
B: Metcon (Time)
For time:
100 cal Rowing
100 Thrusters 75/55 - perform 5 Burpees every time you put the bar down

Wednesday

2017-02-15

Wednesday
Mobility
Weightlifting
A: Deadlift (4 reps every 3 min x 3 sets - not touch n go,)
Add weight every set
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ 85-90%/high effort:
60 sec Squat Snatch 135/95
60 sec rest
60 sec Box Jump Overs 24/20
60 sec rest
60 sec Burpees
60 sec rest

Tuesday

2017-02-14

Tuesday
Mobility
Gymnastics
A1: Deficit Handstand Push-ups (5-7 Reps x 4 sets, 1 min)
A2: Weighted Pull-ups (3-5 Reps x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For time:
15 Clean and Jerk 95/65
15 Chest to Bar
15 cal AirBike
15 Chest to Bar
15 Clean and Jerk 95/65

Monday

2017-02-13

Monday
Mobility
Weightlifting
A: Snatch (1 rep per min x 10 min - Add weight every 2 min)
B: Clean and Jerk (1 rep per min x 10 mins - Add weight every 2 min)
SQUAT Clean
Metcon
B: Metcon (Time)
For Time:
50 Wall Balls 20/14
100 DU's

Saturday

2017-02-11

Saturday
Metcon (AMRAP - Reps)
With a partner:
For Time: (9min cap) Switch as needed
42-30-18
Clean to OH 75/55
Burpees over bar
Remainder of time: Cal Row
---Rest 3 min---
9 min AMRAP Alternating "Cindy"
-5 pull-ups
-10 push-ups
-15 air squats
---Rest 3 min---
For Time: (9min cap) Switch as needed
100 bar over hops
100 KBS 53/35
Remainder of time: Wall balls 20/14

Friday

2017-02-10

Friday
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
-15 DB Deadlifts
-10 DB Thrusters
-5 DB Burpee Box Step up and overs 24"/20"

40/30 (E) 35/25 (RX)

Thursday

2017-02-09

Thursday
Mobility
Weightlifting
A: Front Squat (Tough Single )
Metcon

Wednesday

2017-02-08

Wednesday
Mobility
Banded Hamstring on ground
Metcon
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
12 Burpees
9 Toes to Bar
6 KB Swings 53/35
5 min Rest
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
7 Box Jump Over 24/20
14 Wall Balls

Tuesday

2017-02-07

Tuesday
Mobility
Banded OH Distraction
Weightlifting
A: Power Snatch 1.1 (Build to a tough set)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Monday

2017-02-06

Monday
Mobility
Metcon
Metcon (4 Rounds for time)
4 sets at High Effort:
400m Run
15 Power Cleans 155/105
12 Front Squats 155/105
9 Shoulder to OH 155/105
*2 min B/T sets

Saturday

2017-02-04

Saturday
Metcon (Time)
For Time w/partner:

-50 Alternating burpees
-100 wall balls 20/14
-50 Alternating sit-ups
-100 Kbs 53/35
-50 Alternating box jumps 24"/20"
-100 power cleans 135/95
-50 Alternating pistols

Time Cap: 30min

Friday

2017-02-03

Friday
Metcon (AMRAP - Rounds and Reps)
10min AMRAP:
20/18 cal row
50ft DB OH walking lunges 40/30 35/25
100m run
---Rest 3 min---
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP:
30 dubs/90 singles
20 wall balls 20/14 to 10ft
10 snatches 75/55
---Rest 3 min---

Thursday

2017-02-02

Thursday
Mobility
Weightlifting
A: Squat Snatch. Hang Squat Snatch (1.1 per min x 10 min)
Metcon
B: CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target

Wednesday

2017-02-01

Wednesday
Mobility
Fragon
Metcon
Metcon (5 Rounds for time)
5 sets @ High Effort:
200m Run
10 HSPU
10 Power Clean 155/105
10 Toes to Bar
*2 min B/T

Tuesday

2017-01-31

Tuesday
Mobility
Half Saddle
Weightlifting
A: Front Squat (2 reps x 4 sets; 1:30 min B/T)
Metcon
B: Metcon (No Measure)
16 min EMOM
1 - 12/10 Cal Row
2 - 15 Thrusters 75/55
3 - 50 Double Unders
4 - 10 Box Jump Overs 24/20

Monday

2017-01-30

Monday
Mobility
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
7 Burpees
7 KB Swing @ Tough Weight
Rest 5 min
Metcon (AMRAP - Rounds and Reps)
8 AMRAP
12 Toes to Bar
9 Hang Power Clean to OH 115/85
6 Alt. Pistols

Saturday

2017-01-28

Saturday
Metcon (AMRAP - Reps)
Partner WOD Teams of 2
3 rounds for total reps 1 min at each station (36min total)
- wall balls 20/14
- kb swings 53/35
- AB Cals
- hang power clean to oh 75/55
- sit-ups
- burpees

Friday

2017-01-27

Friday
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
- 20/18 Cal Row
- 15 T2B
-10 burpees to 6"OH
----Rest 3 min----
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
-200m run
-10 Alt DB Snatches 70/50
-5 box jump overs 30"/24"
----Rest 3 min----
Metcon (Calories)
10min AMRAP
-AB Cals
-EMOM 2 Squat clean thruster @ 70% of 1RM SC&J

Thursday

2017-01-26

Thursday
Mobility
Super Front Rack
Weightlifting
A: Front Squat (3 Reps x 4 sets; 1:30 min B/T)
Metcon
B: Metcon (AMRAP - Reps)
EMOM x 16 MIN
1 - 15/10 HSPU Rx+/Rx
2 - 15/10 Ring Dips Rx+/Rx
3 - 15/10 Push Ups Rx+/Rx
4 - 30 sec AMRAP Double Unders
#goodbyearms
Score is total Double Unders

Wednesday

2017-01-25

Wednesday
Mobility
Couch Stretch
Metcon
Metcon (AMRAP - Reps)
8 min AMRAP
1200m Run
AMRAP Clean and Jerks 135/95
Rest 5 min
Metcon (AMRAP - Reps)
8 min AMRAP
100 Burpees
AMRAP Pull Ups/Ring Rows

Tuesday

2017-01-24

Tuesday
Mobility
Lat smash with lacrosse ball
Weightlifting
A: Hossy Complex (Build to a tough set)
Power Clean. Below Knee Power Clean. Above Knee Power Clean
Metcon
B: Metcon (Time)
For Time:
40 Wall Balls 20/14
75 Double Unders/150 Singles
30 Wall Balls
75 Double Unders/150 Singles
20 Wall Balls
75 Double Unders/150 Singles
10 Wall Balls

Monday

2017-01-23

Monday
Mobility
Metcon
Metcon (5 Rounds for time)
5 sets at High Effort:
200m Run
15 Power Snatches 65/45
12 OH Squats 65/45
9 Lateral Barbell Burpees
*2 min B/T sets
*Mix and Match
*DO NOT drop the barbell from OH because of using the smaller plates

Saturday

2017-01-21

Saturday
Metcon (AMRAP - Rounds and Reps)
Partner WOD switch as needed:
8min AMRAP:
-25m walking lunges
-10 burpees over medball 20/14
-100m run w/medball
Rest 2min
Metcon (AMRAP - Rounds and Reps)
8min AMRAP:
-20 HR plate push-ups 45/45
-20 Alt DB Snatches 50/40(RX+) 45/35(RX)
-20 Air Squats
Rest 2 min
Metcon (AMRAP - Rounds and Reps)
8min AMRAP:
-15 deadlifts 155/105(RX+) 135/95 (Rx)
-12 hang power cleans 155/105
-9 shoulder to oh 155/105

Friday

2017-01-20

Friday
Mobility
Metcon
Metcon (Time)
0-10min:
-400m run
-35/28 cal AB
-400m run
-35/28 cal AB
10-12min:
Rest
Metcon (Time)
12-24min:
2 rounds of:
-21 cal row
-18 thrusters 95/65
-15 T2B
-12 box jumps 24/20
24-26min:
Rest
Metcon (Time)
26-36min:
2 rounds of:
-40 Double Unders/120singles
-25 DB bench press 50/30
-40 Double Unders/120 singles
-25ft hswalk/3 wall walks
-40 Double Unders/120singles

Thursday

2017-01-19

Thursday
Mobility
Weightlifting
A: Front Squat (4 reps x 3 sets; 1:30 min B/T)
B: Metcon (AMRAP - Reps)
EMOM x 16 MIN
1 - 10 Pull Ups + 15 Push Ups
2 - 30 sec AMRAP Rope Climbs
3 - 5 Tough Strict Press
4 - 30 sec AMRAP Double Unders
Score is total Rope Climbs and DU's; Put Strict Press weight in comments

Wednesday

2017-01-18

Wednesday
Mobility
Pole Dance
Metcon
Metcon (4 Rounds for time)
4 sets at High Effort:
400m Run
21 Wall Balls
15 KB Swings @Tough Weight
9 Handstand Push Ups
*2 min B/T sets
*Mix and Match

Tuesday

2017-01-17

Tuesday
Mobility
Weightlifting
A: Power Clean. Hang Power Clean (2.2 every 1:30 min × 6 sets)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50 Bar Facing Burpees
40 Deadlifts 155/105
30 Power clean 155/105
20 shoulder to OH 155/105
10 Muscle Ups

Monday

2017-01-16

Monday
Mobility
Metcon
Metcon (Time)
5 rounds for time:
5 Squat Snatch 155/105
10 Burpee Box Jump Overs @ 30/24
Rest 5 min
Metcon (Time)
2 rounds for time
25 Wall Balls 20/14
10 L Arm Hang KB Snatch @ 53/35
25 Wall Balls 20/14
10 R Arm Hang KB Snatch @ 53/35

Saturday

2017-01-14

Saturday
Metcon (Time)
For Time w/a partner switch as needed:

-100 Burpees
-50 Clean Complexes:
1 Deadlift
1 Hang power clean
1 Hang squat clean
1 Thruster
1 Split Jerk
135/95 (RX)
-100 Box Jump Overs 24"/20"

Time Cap: 30min

Friday

2017-01-13

Friday
Metcon
CrossFit Impressions Sprint Triathlon
1 min Max Calories AirBike (Calories)
Rest 3 min; Compare to 8/8/16
1000m Row (Time)
Max Effort 1000m Row
Rest 3 min
800m Run (Time)
Max Effort 800m Run

Thursday

2017-01-12

Thursday
Mobility
Metcon
Metcon (5 Rounds for time)
5 sets at High Effort:
100m Run
14 DB Power Snatch @ Tough Weight
12 Wall Ball
10 Chest to Bar/10 Pull Ups
*2 min B/T sets
*Mix and Match

Wednesday

2017-01-11

Wednesday
Mobility
Banded hip opener on rig
Metcon
Metcon (Time)
For Time:
21 Front Squats 155/105
15 Bar Facing Burpees
15 Front Squats 155/105
12 Bar Facing Burpees
9 Front Squats 155/105
9 Bar Facing Burpees
5 min Rest
Metcon (Time)
For Time:
21 HSPU
400 m Run
15 HSPU
400 m Run
9 HSPU

Tuesday

2017-01-10

Tuesday
Mobility
Partner Shoulder Stretch
Weightlifting
A: Power Snatch 1.1 (per min x 8 min )
Metcon
B: CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Monday

2017-01-09

Monday
Mobility
Lacrosse ball in butt
Weightlifting
A: Front Squat (5 Reps x 3 sets; 1:30 min B/T)
Metcon
B: Metcon (Weight)
EMOM x 16 MIN
1 - 15 DB Thrusters @ Tough Weight
2 - 5 Pull Ups + 5 Toes To Bar + 5 Pull Ups
3 - 10/8 Cal Row
4 - 12 Burpees
Score is weight on DB used and if you RXed everything else you mark RX

Saturday

2017-01-07

Saturday
Metcon (Time)
Partner WOD one person working at a time:
For Time:
-50 medball sit-ups 20/14
-100 cal AB
-50 medball sit-ups 20/14
-75 front squats 155/105 (RX+) 135/95 (RX)
-50 bar facing burpees
-75 shoulder to oh 155/105 (RX+) 135/95 (RX)
-50 medball sit-ups 20/14
-100 cal row
-50 medball sit-ups 20/14
*35min time cap

Friday

2017-01-06

Friday
Mobility
Metcon
Metcon (Time)
0-12min
3 rounds:
-20 OH walking lunges 95/65
-15 c2b/pull-ups/ring rows
-10 ring dips
12-14 min rest
Metcon (Time)
14-26min
21-15-9
-Cal AB
-Thrusters 95/65
- Box jump overs 24/20
26-28 min Rest
Metcon (Time)
28-40min
3 rounds:
-600m row
-75 Double unders/150singles

Thursday

2017-01-05

Thursday
Mobility
Metcon
Metcon (5 Rounds for time)
5 sets @ High Effort:
200m Run
12 Wall Balls
9 Burpees
6 KBS @ Tough Weight
3 Muscle Ups/6 Chest to Bar or Pull Ups
*Rest 2 min B/T sets
*Mix and Match Sets

Wednesday

2017-01-04

Wednesday
Mobility
Elbow opener
Weightlifting
A: Above Knee Hang Power Clean (2 Tough Reps every 1:30 x 6 sets)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
12 Toes to Bar
9 Hang Power Cleans 155/105
6 Deadlifts 155/105

Tuesday

2017-01-03

Tuesday
Mobility
Lacrosse ball on lat/tricep
Metcon
Metcon (Time)
For Time:
Hang Power Snatch 155/105 2, 4, 6, 8, 10
Box Jump Over 24/20 12, 12, 12, 12, 12
Rest 5 min
Metcon (Time)
For Time:
10 OHS 115/85
10 Lateral Barbell Burpees
20 OHS 115/85
10 Lateral Barbell Burpees
30 OHS 115/85
10 Lateral Barbell Burpees

Monday

2017-01-02

Monday
Mobility
Metcon
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Saturday

2016-12-31

Saturday
Metcon
Metcon (Time)
W/a partner:
0-12min:
4 rounds switch as needed:
-400m run
-20 backsquats 225/155 (RX +) 185/125 (RX)
12-24min:
4 rounds switch as needed:
-20 burpees to plate 45/25
-15 clean and jerks 155/105 (RX+) 135/95 (RX)
24-36min:
4 rounds switch as needed:
-4 rope climbs (3x =1 rope climb)
-20 Alt DB snatches 75/55 (RX +) 60/40(RX)

Friday

2016-12-30

Friday
Mobility
Metcon
Metcon (AMRAP - Reps)
0-5min:
-50/40 Cal AB
AMRAP air squats
5-7min:
Rest
7-12min:
-21/18cal row
-15 thrusters 95/65
-9 burpee box jump overs 24/20
AMRAP Walking lunges
12-14min:
Rest
14-19min:
-800m run
AMRAP Double Unders
19-21min:
Rest
21-26min:
-21/18 cal row
-15 thrusters 95/65
-9 burpee box jump overs 24/20
AMRAP HR Pushups

Thursday

2016-12-29

Thursday
Mobility
Weightlifting
A: Power Clean. Push Jerk (1.1 every 30 sec for 10 sets)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m Run
8 Deadlifts 155/105
10 Hang Power Cleans 155/105
12 Front Squats 155/105

Wednesday

2016-12-28

Wednesday
Mobility
Lacrosse ball on shoulder blade
Weightlifting
A: Squat Snatch. Hang Squat Snatch (1.1 per min x 10 min)
Metcon
B: Metcon (Time)
100/75 cal Row
75 Wall Balls
50 Burpees
25 Pull Ups

Tuesday

2016-12-27

Tuesday
Mobility
Weightlifting
A: Squat Clean Thruster (Build to a tough single)
B: Metcon (Time)
For time:
21 OHS 135/95
200m Run
15 OHS 135/95
200m Run
9 OHS 135/95
10 min rest
Metcon (Time)
For time:
21 Power Snatch 95/65
200m Run
15 Power Snatch 95/65
200m Run
9 Power Snatch 95/65

Monday

2016-12-26

Monday
Metcon (Time)
For Time:
-1mile run
-15 clean and jerks 135/95
-1k row
-15 clean and jerks 135/95
-1 mile run

Saturday

2016-12-24

Saturday
Metcon
Metcon (Time)
In teams of two:

-1mile run (one person working at a time, break it up however you choose)

Then immediately into:

6 alternating rounds of: (3 each relay style: one person cycles through the whole thing while other rests then switch)

-250m row
-10 shoulder to oh 115/85
-30 dubs/90 singles

Then immediately into:

6 alternating rounds of: (3 each: one person cycles through the whole thing while other rests then switch)

-15/10cal AB
- 15 KBS 53/35
- 50ft walking lunges
-1mile run (one person working at a time, break it up however you choose)
Metcon (AMRAP - Reps)
30 min AMRAP:

2mile run/4K row
Then...
3-6-9-12-15-18-21-24-27 etc
Burpees no jump
KBs 53/35
Wall balls 20/14

Friday

2016-12-23

Friday
Metcon (Time)
1- Bear Complex (1 power clean + 1 front squat + 1 push press + 1 backsquat + 1 btn push press) 155/105 (RX+) 135/95 (RX)
2- Ring Mus
3- Box Jump Overs 30"/24"
4- Alt TGU 53/35
5- Bar Facing Burpees
6- Alt Pistols
7- Cal AB
8- T2B
9- Wall Balls 20/14
10- C2B
11- HSPU
12-/arm Alt DB Snatch 70/50

Thursday

2016-12-22

Thursday
Mobility
Metcon
Metcon (No Measure)
30 minutes @ 75%/moderate:
1 min Alt. Step Ups
1 min Farmer Carry
1 min Bear Crawl
2 min Row/Run

Wednesday

2016-12-21

Wednesday
Mobility
Weightlifting
Squat Snatch. Hang Squat Snatch (1.1 per min x 10 min)
Metcon
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Tuesday

2016-12-20

Tuesday
Mobility
Couch Stretch
Weightlifting
A: Power Clean (Build to a tough single )
Metcon
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Monday

2016-12-19

Monday
Mobility
Twisted Cross
Puppy dog
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Saturday

2016-12-17

Saturday
Metcon (AMRAP - Rounds and Reps)
Partner Workout
20 min AMRAP
5 Deadlift 225/155
10 Lateral Barbell Burpees
15 Wall Balls
*While 1 partner cycles through the AMRAP partner 2 is running a 400m
*When partner 2 returns they will pick up where partner 1 left off on the AMRAP and partner 1 will run a 400m
*Score is total rounds and reps

Friday

2016-12-16

Friday
Metcon (Time)
0-12min:
100 Air Squats
50 Shoulder to OH 135/95
100 Air Squats
Metcon (Time)
12-24min:
3 rounds:
400m Run/500m Row
15 Chest to Bar/20 Pull-Ups
10 Box Jump Overs

Thursday

2016-12-15

Thursday
Mobility
Banded hamstring stretch (on floor)
Metcon
Metcon (AMRAP - Rounds and Reps)
25 min @75%/Moderate
400m Run
5/arm TGU
15 KB Swings
1 min Front Bridge

Wednesday

2016-12-14

Wednesday
Mobility
Couch Stretch
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Scale thrusters as needed

Tuesday

2016-12-13

Tuesday
Mobility
OH Distraction
Weightlifting
A: Clean. Below Knee Hang Clean. High Hang Clean
Any type of clean is permitted (i.e., Power or Squat)
Metcon
B: Metcon (Time)
For Time:
10 Overhead Squats 155/105 135/95 95/65
5 Bar Facing Burpees
10 Overhead Squats 155/105 135/95 95/65
10 Bar Facing Burpees
10 Overhead Squats 155/105 135/95 95/65
15 Bar Facing Burpees
10 Overhead Squats 155/105 135/95 95/65
20 Bar Facing Burpees
10 Overhead Squats 155/105 135/95 95/65

Monday

2016-12-12

Monday
Mobility
Weightlifting
A: Back Squat (Build to a tough single)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

Saturday

2016-12-10

Saturday
Metcon (AMRAP - Reps)
10 min AMRAP switch as needed:
1-2-3-4-5-6-7-8 etc
Thrusters 95/65
Burpee box jump overs 24"/20"
--rest 2min--
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP relay:
10 Cal AB
15 KBS 53/35
--rest 2 min--
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP relay:
100ft OH carry with DBs 40/30
150m Row

Friday

2016-12-09

Friday
Mobility
Metcon
Metcon (Time)
0-8min:
5 rounds:
10 T2B
10 power snatches 95/65
Metcon (Time)
8-16min:
21-15-9
Front squats 155/105
Ring Dips
Metcon (Time)
16-24min:
400m Row
100 Double Unders
300m Row
75 Double Unders
200m Row
50 Double Unders
100 m row
25 Double Unders

Thursday

2016-12-08

Thursday
Mobility
Super Front Rack
Weightlifting
A: Squat Clean and Jerk (1.1 - Build to a Tough Set)
Metcon
B: Metcon (Time)
For Time:
50 Wall Balls 20/14
50 Deadlifts 185/125
50 Handstand Push Ups

Wednesday

2016-12-07

Wednesday
Mobility
Banded OH Distraction
Metcon
Metcon (No Measure)
EMOM x 12 MIN
1 - 10 Hang Power Clean 115/85
2 - 10 Box Jump Overs
3 - 12 KB Swing 53/35
Rest 3 min B/T
Metcon (No Measure)
EMOM x 12 MIN
1 - 10/8 Cal AirBike
2 - 15 OH Squats 95/65
3 - 12 Burpees

Tuesday

2016-12-06

Tuesday
Mobility
Shoulder Smash
Weightlifting
A: Pause Squat Snatch. Pause OH Squat (1.2 Build to a Tough Set)
*3 sec pause at Knee on Snatch
*3 sec pause on OH Squat
B: Bear Complex (1 rep per min x 10 min)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
C: Metcon (No Measure)
12 min EMOM
1 - 30-45 sec L Weighted Side Bridge
2 - 20-30 sec L - Sit from Pull Up Bar
3 - 30-45 sec R Weighted Side Bridge
4 - 20-30 sec L - Sit from ground

Monday

2016-12-05

Monday
Mobility
Calf Smash
Saddle
Weightlifting
A: Back Squat (Build to a tough set of 2)
Metcon
B: Metcon (2 Rounds for time)
1200m Run @85-90% x 2; Rest 4 min B/T

Saturday

2016-12-03

Saturday
Metcon (Time)
Partner Workout for Time:
100 Curtis P's 95/65
* EMOM 3 Synchro Burpees until completion
* 1 Curtis P = 1 hang squat clean + 1 L leg lunge + 1 R leg lunge + 1 push press

Friday

2016-12-02

Friday
Metcon (AMRAP - Reps)
AMRAP 30min:
In 8min:
-100 wall balls
AMRAP Double Unders
Metcon (AMRAP - Reps)
In 10min:
-1,000m Row
-800m run
AMRAP burpees no jump
Metcon (AMRAP - Reps)
In 12min:
-50 ring push-ups/deficit push-ups/HR push-ups
- 10/8 rope climbs/16seated rope climbs
-50 alt pistols
AMRAP Row Cals

Thursday

2016-12-01

Thursday
Mobility
Weightlifting
A: Power Snatch. Above Knee Squat Snatch (Build to a tough set)
B: Squat Clean. Hang Squat Clean. Split Jerk (1.1.1 per min x 5 min)
Metcon
B: Metcon (No Measure)
EMOM x 12 min
1 - 30-45 sec L arm Front Rack Carry
2 - 30-45 sec R arm Front Rack Carry
3 - 30 sec L-Sit on Parralettes
4 - 30 sec Handstand Hold

Wednesday

2016-11-30

Wednesday
Mobility
Pole Dance
Single leg forward fold
Weightlifting
A: Back Squat (Build to a tough set of 3)
Metcon
B: Metcon (3 Rounds for time)
1000m Run @85-90% x 3 sets; Rest 3:30 min B/T

Tuesday

2016-11-29

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Power Clean (1.1.1 - Build to a Tough Set)
Metcon
B: Metcon (Time)
"Unbroken Helen"
1200m Run
63 KB Swings
36 Pull Ups

Monday

2016-11-28

Monday
Mobility
Metcon
Metcon (No Measure)
EMOM x 12 MIN
1 - 12 Thrusters 95/65
2 - 9 Burpee Box Jump Overs 24/20
3 - 12 Toes to Bar
Rest 3 min B/T
Metcon (No Measure)
EMOM x 12 MIN
1 - 10/8 Cal AirBike
2 - 12 Wall Balls 20/14
3 - 30 sec of Double Unders

Saturday

2016-11-26

Saturday
Metcon (Time)
For Time with a partner:

-800m run relay (400m each)/1000m row (500m each)
-60 power snatch *switch every 10 reps
-30 pull-ups *switch every 5 reps
-60 thrusters *switch every 10 reps
-20 synchronized bar facing burpees
-60 power cleans *switch every 10 reps
-30 pull-ups *switch every 5 reps
-60 shoulder to oh *switch every 10 reps
-800m run relay (400m each)/1000m row (500m each)

***(135/95 RX+)/(115/75 RX)***

*Time Cap 30min

Friday

2016-11-25

Friday
Metcon (Time)
0-10min:

10 rounds:
-5 pull-ups/8 ring rows
-10 HR push-ups
-15 air squats
Metcon (Time)
10-20min:

50 Double Unders/125 singles
400m run/500m Row
50 Double Unders /125 singles
400m run/500m Row
50 Double Unders/125 singles
400m run/500m Row
50 Double Unders/125 singles
Metcon (AMRAP - Reps)
20-25min:

5min of:
-Front Rack Step ups 24"/20" 95/65

Wednesday

2016-11-23

Wednesday
Mobility
Metcon
Metcon (No Measure)
EMOM x 12
1 - 10 Hang Power Cleans 135/95
2 - 12 Box Jump Overs 30/24
3 - 15 Toes to Bar
*Rest 3 min
Metcon (No Measure)
EMOM X 12
1 - 12/9 Cal Row
2 - 10/8 Cal Air Bike
3 - 150m Sprint

Tuesday

2016-11-22

Tuesday
Mobility
Weightlifting
A: Squat Clean. Hang Squat Clean. Split Jerk (Build to a tough set)
Metcon
B: Metcon (Time)
For Time:
40 Wall Balls
20 Burpees
30 Wall Balls
30 Burpees
20 Wall Balls
40 Burpees

Monday

2016-11-21

Monday
Mobility
Lizard
Weightlifting
A: Back Squat (Build to a tough set of 4)
Metcon
B: Metcon (4 Rounds for time)
800m Run @85-90% x 4 Sets; 3:00 min B/T

Saturday

2016-11-19

Saturday
Metcon
Metcon (Time)
With a partner switching as needed
For Time:
1k row or 800m run
50-40-30
-Wall Balls
-Box Jumps 24"/20"
1k row or 800m run
30-20-10
-OHS 95/65 sub Double KB Front Squats
-T2B
1k row or 800m run
300 Double Unders/500 singles
Time Cap: 35min

Friday

2016-11-18

Friday
Mobility
Metcon
Metcon (Time)
0-10min:
3 rounds:
-15 Cal AB
- 12 Deadlifts 155/105
- 9 Hang Cleans 155/105
- 6 Shoulder 2 OH 155/105
Metcon (Time)
10-20min:
2 rounds:
- 300m row
- 200m run
- 100m farmer carry w/DB's 70/50
Metcon (Time)
20-30min:
1 round:
3 ring/bar mus/6 c2b/9 pull-ups/12 ring rows
21 Front Squats 155/105
3 ring/bar mus/6 c2b/9 pull-ups/12 ring rows
15 Front squats 155/105
3 ring/bar mus/6 c2b/9 pull-ups/12 ring rows
9 Front squats 155/105
3 ring/bar mus/6 c2b/9 pull-ups/12 ring rows

Thursday

2016-11-17

Thursday
Mobility
Calf Smash
Weightlifting
A: Back Squat (Build to a Tough set of 5)
B: Metcon (5 Rounds for time)
600m Run @85-90% x 5 Sets; 2:00 min B/T

Wednesday

2016-11-16

Wednesday
Mobility
Lizard
Metcon
Metcon (No Measure)
EMOM x 12
1 - 12 DB Thrusters @ Tough Weight
2 - 10 Burpee Box Jump Overs 24/20
3 - 12 Alt. DB Power Snatch @ Tough Weight
+
3 minute Rest
+
Metcon (No Measure)
EMOM x 12
1 - 10 Cal AirBike
2 - 12 Alt. Front Rack Barbell Lunges @ Tough Weight
3 - 15 Wall Balls

Tuesday

2016-11-15

Tuesday
Mobility
Banded elbow opener on rig
Weightlifting
A: Squat Snatch. Hang Squat Snatch (1.1 per minute x 8 minutes )
B: Power Clean. Push Press. Push Jerk (1.1.1 rep every minute sec x 8 minutes)
Metcon
C: Metcon (Weight)
EMOM x 12 min
1 - 30 sec L sit hold Rings/Box
2 - 30 sec L weighted Side Bridge
3 - 30 sec Hollow Hold
4 - 30 sec R weighted Side Bridge

Monday

2016-11-14

Monday
Mobility
Weightlifting
A: Squat Clean. Split Jerk (3.1 Work to a tough set; Drop every squat Clean )
Metcon
B: Metcon (Time)
For Time:
50 Cal Row
15 Toes to Bar
50 Push ups
15 Toes to Bar
50 Wall Balls
15 Toes to Bar

Saturday

2016-11-12

Saturday
Metcon (Time)
For Time w/partner switch as needed:
400m run
21-15-9
-Thrusters 95/65
-Lateral bar over burpees
- Pull-ups
400m run
50-40-30-20-10
-Cal row
- DU's (singles are 3:1)
-Sit-ups
400m run
21-15-9
-Clean and Jerks 135/95
-Toes to Bar
-Burpee box jump overs 24"/20"
400m run
*35 min CAP

Friday

2016-11-11

Friday
Mobility
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Thursday

2016-11-10

Thursday
Mobility
Single leg saddle
Twisted Cross
Weightlifting
A: Power Snatch 1.1 (Build to a tough set)
B: Split Jerk (1 rep every 30 sec x 12 sets)
Metcon
C: Metcon (No Measure)
EMOM x 12 min
1 - 30-45 sec L Side Bridge
2 - 30-45 sec Front Bridge
3 - 30-45 sec R Side Bridge
4 - 30-45 sec Front Bridge

Wednesday

2016-11-09

Wednesday
Mobility
Banded hip opener
Weightlifting
A: Power Clean. Push Jerk (Build to a tough set)
Metcon
B: Metcon (Time)
For time:
200m Run
21 OH Squats 95/65
21 Lateral Barbell Burpees
200m Run
15 OH Squats 95/65
15 Lateral Barbell Burpees
200m
9 OH Squats 95/65
9 Lateral Barbell Burpees

Tuesday

2016-11-08

Tuesday
Mobility
OH Distraction
Metcon
Metcon (No Measure)
EMOM x 12
1 - 10 Burpees
2 - 12 KB Swing 53/35
3 - 15 Wall Balls
+
3 minute Rest
+
Metcon (No Measure)
EMOM x 12
1 - 10 Cal Row
2 - 15 Box Jumps
3 - 15 OH Squats 95/65 75/55

Monday

2016-11-07

Monday
Mobility
Pigeon
Half Front Split
Weightlifting
A: Back Squat (Build to a tough set of 6 )
Metcon
B: Metcon (5 Rounds for time)
400m Run @ 85-90% x 5 sets, 2 min b/t sets

Saturday

2016-11-05

Saturday
Metcon (Time)
With a partner:

"Randy"
75 snatches 75/55

Immediately into...

-50 box jump overs 24"/20"
-50 sdlhp w/KB 70/53
-50 bar facing burpees
-50 clean and jerks 135/95
-50 bar facing burpees
-50 sdlhp w/KB 70/53
-50 box jump overs 24"/20"

Friday

2016-11-04

Friday
Mobility
Metcon
Metcon (Time)
0-10min:
3 rounds:
400m Run
20 Wall Balls (Rx+)/15 Wall Balls (Rx) 20/14
Metcon (Time)
10-20min:
2 rounds:
35/25 Cal AirBike
75 DU's/250 singles
25 HR pushups
Metcon (Time)
20-30min
1 round:
200m Farmer Carry 70/53(Rx+) 53/35(Rx)
10 Burpee Wall Walks
200m Farmer Carry

Thursday

2016-11-03

Thursday
Mobility
Banded OH Distraction
Weightlifting
A: Overhead Squat (Build to a max)
Metcon
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wednesday

2016-11-02

Wednesday
Mobility
Super Front Rack
Weightlifting
A: Power Clean (Build to a max)
Metcon
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Tuesday

2016-11-01

Tuesday
Mobility
Forward fold
Metcon
Metcon (7 Rounds for time)
7 sets at high effort:
6 Alt. DB Power Snatch
9 Burpees
12 Wall Balls
30 Double unders/60 Singles
*Rest 2 min B/T
*Mix and Match sets

Monday

2016-10-31

Monday
Mobility
Metcon
Metcon (Time)
For Time:
400m Headless Horseman Run
31 Goblin Squats 53/35
31 DEADlifts 225/155 185/125
31 Zombie Ups
31 Gravestone Hurdles
400m Headless Horseman Run

Saturday

2016-10-29

Saturday
Metcon (Time)
For Time:

-2mile run switch every 200m/3k row switch every 300m buy in:

10 alternating rounds of:
Bear Complex 155/105

-1 power clean
-1 front squat
-1 push press
-1 back squat
-1 btn push press
*If you drop the bar during the complex you MUST start over

Friday

2016-10-28

Friday
Mobility
Metcon
Metcon (10 Rounds for reps)
0-10min:

10min EMOM:
1st- 15 wall balls 20/14
2nd- 15 t2b
Metcon (Time)
10-20min:

3 rounds:
-200m run
-100m farmer carry @ tough weight
Metcon (10 Rounds for reps)
20-30min:

10min EMOM:
1st- 20 front rack lunges 95/65
2nd-10 lateral barbell burpees

Thursday

2016-10-27

Thursday
Mobility
Thoracic mobility
Weightlifting
A: Overhead Squat (OHS @22x1 1 reps x 7 sets; 1:30 min B/T)
B: Power Snatch. Below Knee Power Snatch.Above Knee Power Snatch (1.1.1 Build to a tough set)
Metcon
C: Metcon (Time)
For Time:
1200m Run
42 Pull Ups
21 Thrusters 115/85

Wednesday

2016-10-26

Wednesday
Mobility
Saddle
Frog
Metcon
Metcon (6 Rounds for time)
6 sets at High Effort:
100m Run
12 Box Jump Overs 24/20
10 Power Clean 115/85
8 Front Squat 115/85
*2 min B/T sets
*Mix Match

Tuesday

2016-10-25

Tuesday
Mobility
Weightlifting
A: Squat Clean Thruster (1.1.1 - Build to a tough set)
Metcon
B: Metcon (Time)
For Time:
100 Double Unders
75 KB Swings 53/35
50 Push Press 75/55
25 cal Row

Monday

2016-10-24

Monday
Mobility
Banded OH Distraction
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
9 Handstand Push Up
12 Hang Power Snatch
15 Wall Balls
---5 min Rest---
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
200m Run
12 Pull ups
9 Burpees
6 Toes to Bar

Grace

2016-10-22

Grace
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Friday

2016-10-21

Friday
Mobility
Metcon
Metcon (Time)
0-15min:
3 rounds:
30/20 cal AB
20 alt box step ups w/plate OH 35/25 24"/20"
10 burpees
Metcon (Time)
15-30min:
3 rounds:
15 cal row
12 C2b
9 DB man makers 40/30
Metcon (Time)
30-45min:
3 rounds:
400m run
100 dubs/300 singles

Thursday

2016-10-20

Thursday
Mobility
Super Front Rack
Weightlifting
A: Squat Clean. Split Jerk (3.1 - Build to a tough set; Touch and go on cleans)
Metcon
B: Metcon (AMRAP - Reps)
10 min AMRAP
1600m Run
AMRAP Burpees

Wednesday

2016-10-19

Wednesday
Metcon (5 Rounds for time)
5 sets at High Effort
10 cal Row
10 wall Balls 20/14
10 KBS 53/35
30 DU or Singles
*Rest 2 min B/T
* GO HARD each set

Tuesday

2016-10-18

Tuesday
Mobility
Lat smash
Weightlifting
A: Overhead Squat (@22x0 2 reps x 5 sets, 1:30 min B/T)
B: Squat Clean. Front Squat. Split Jerk (1.1.1 - Build to a tough set)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
30 Double Unders/ 60 Singles
20 Air Squats
10 Push Ups

Monday

2016-10-17

Monday
Mobility
Lizard
Pigeon
Metcon
Metcon (5 Rounds for time)
5 sets at High Effort:
10 Burpees onto plate
200m Run
10 Thrusters 95/65
100m Run
10 Alt. DB Power Snatch @ Tough Weight
*Mix and Match Sets
*Rest 2 min B/T

Hossy WOD

2016-10-15

Hossy WOD
Metcon (Time)
20 rounds for Time: (10 each)

Partner 1:

3 power cleans 155/105
6 shoulder to oh 155/105
9 bar facing burpees

After partner 1 finishes they tag partner 2 to begin immediately into...

Partner 2:

200m run w/medball 20/14

When partner 2 returns they now go right into 3-6-9. When partner 2 finishes they tag partner 1 who immediately goes into running with medball etc.

Friday

2016-10-14

Friday
Metcon (10 Rounds for reps)
0-10min:
10 min EMOM
1st- 15 thrusters 45/35
2nd- 20/15 push-ups
--Rest 2 min--
Metcon (Time)
12-22min:
2 rounds:
500m row
400m run
--Rest 2 min--
Metcon (10 Rounds for reps)
24-34min:
10min EMOM
1st- 15/10 cal AB
2nd- 12 Russian KBS 70/53

Thursday

2016-10-13

Thursday
Mobility
Weightlifting
A: Overhead Squat (@22x0 3 reps x 5 sets; 1:30 min B/T)
B: Clean and Jerk (1 rep every 30 sec x 5 min)
Metcon
C: Metcon (Time)
3 rounds for time:
10 Power Cleans 135/95
10 Lateral Barbell Burpees

Wednesday

2016-10-12

Wednesday
Metcon (5 Rounds for time)
5 sets at High Effort:
400m Run
10 Hang Power Snatch 95/65
12 Wall Balls
*Rest 2 min B/T
*Go HARD every set; Sprint
Mobility
Couch Stretch
Metcon

Tuesday

2016-10-11

Tuesday
Mobility
Shoulder Smash
Weightlifting
A: Snatch (1.1 - Build to a tough set)
Metcon
B: Metcon (AMRAP - Reps)
8 min AMRAP
50 Bar Facing Burpees
AMRAP Clean and Jerks 155/105

Monday

2016-10-10

Monday
Mobility
Whatever Randi wants to torture you with
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
3 Ring MU/Bar MU/6 Chest to Bar/8 Pull Ups/8 Ring Rows
Rest 5 min B/T
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Shoulder to OH 95/65
10 Backsquat 95/65
50 DU's/100 Singles

Saturday

2016-10-08

Saturday
Metcon (Time)
Partner WOD: Teams of 2
For Time: Alternate rounds
8 rounds:
25 dubs/75singles
25 Deadlifts 185/125
6 rounds:
20 wall balls 20/14
200m run
4 rounds:
15 cal row
15 DB Thrusters 40/30
2 rounds:
10 KB Swings 70/53
10 Burpees

Friday

2016-10-07

Friday
Mobility
Metcon
Metcon (Time)
0-12min:
10-9-8-7-6-5-4-3-2-1
Cal Row
Strict pull-ups
HR push-ups
*Elite 10-->1
*Rx 10-->6
*Scaled 10-->1
Metcon (Time)
12-24min:
15/12 cal AB
21 clean and jerks 155/105 135/95
15/12 cal AB
15 clean and jerks 155/105 135/95
15/12 cal AB
9 clean and jerks 155/105 135/95
*Elite 155/105
*Rx 135/95
Metcon (Time)
24-36min:
25 burpees-no jump
1mile run/2k Row
25 burpees-no jump

Thursday

2016-10-06

Thursday
Mobility
Weightlifting
A: Power Snatch. Above Knee Squat Snatch (1.2 Build to a tough set)
Metcon
B: Metcon (Time)
21-15-9
Handstand Push Ups
Front Squats 135/95

Wednesday

2016-10-05

Wednesday
Mobility
Metcon (AMRAP - Rounds and Reps)
10 minutes high effort:
15 Pull-ups
30 Lunges
45 DU's
Rest 5 min B/T
Metcon (AMRAP - Rounds and Reps)
10 minutes high effort:
15 Wall Balls 20/53
15 Russian KBS @ Tough Weight
15 Step Down Box Jumps 24/20

Tuesday

2016-10-04

Tuesday
Mobility
Banded Hip Opener on Rig
Weightlifting
A: Overhead Squat (@22x0, 4 reps x 4 sets, 1:30 min B/T)
B: Power Clean. Above Knee Power Clean. Split Jerk (1.1.1 - Per min x 7 min)
C: Metcon (Time)
10 -> 1 Unbroken Power Clean Ladder @ 70% 1 RM Power Clean

Monday

2016-10-03

Monday
Mobility
Metcon
Metcon (6 Rounds for time)
6 sets @ High Effort:
100m Run
6 Thrusters 95/65
9 Lateral Barbell Burpees
12 Alt. DB Power Snatch @ Tough Weight
*Rest 2 min B/T
*Mix and Match Sets

Saturday

2016-10-01

Saturday
Metcon (Time)
For Time w/partner switching EMOM:
-1mile run or 2k row
-400m walking lunges
-300 dubs/600 singles
-200 Kbs 53/35
-100 pull-ups/ring rows

Friday Fun

2016-09-30

Friday Fun
Mobility
Your choice or Randi will choose for you...
Metcon
Metcon (Time)
0-15 min:
3 Rounds:
400m Run
21 Push ups
15 Toes to Bar
Metcon (Calories)
15-30 min:
10 min Max Calories on AirBike
Metcon (Time)
30-45 min:
3 rounds:
18/15 Calorie Row
15 Hang Power Snatch 75/55
12 Lateral Barbell Burpees

Thursday

2016-09-29

Thursday
Mobility
Super Front Rack
Weightlifting
A: Squat Snatch (1 rep every 30 sec x 10 min)
Go up in weight after 5 min
Metcon
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
30 Double Unders/60 Singles
3,6,9,12,15, etc. Front Squat 155/105
Front squat from the floor

Wednesday

2016-09-28

Wednesday
Mobility
Metcon
Metcon (5 Rounds for time)
5 sets @ High Effort:
200m Run
4 Burpee Ring Muscle Ups/Bar Muscle ups/6 Burpee Chest to Bar/6 Burpee Pull Ups/6 Burpees + 6 Ring Rows
8 Alt. Pistols
12 KB Swings @ Tough Weight
*Rest 2 min B/T
* Mix match sets

Tuesday

2016-09-27

Tuesday
Mobility
Couch Stretch
Weightlifting
A: Overhead Squat (@22x1 4 reps x 4 sets, 1:30 min B/T)
B: Power Clean. Push Jerk (1.1 every 30 sec 5 min)
C: Power Snatch (5 min AMRAP of 3 touch n go reps 115/85)

Monday

2016-09-26

Monday
Mobility
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Squat Cleans 135/95
10 Burpee Box Jump Overs
Rest 5 min B/T
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
21 Wall Balls
14 Alternating DB Power Snatch @Tough Weight

Saturday

2016-09-24

Saturday
Metcon (Time)
Partner WOD:

4 rounds alternating:
250m row
50ft box push
100m run w/medball 20/14
+
4 rounds alternating:
12cal/10cal AB
50ft walking lunges
100m run w/medball 20/14
+
4 rounds alternating:
200m run
15 double KB thrusters 35/25
100m run w/medball 20/14
+
4 rounds alternating:
75 dubs/150 singles
15 hang snatches 95/65
100m run w/medball 20/14

Friday

2016-09-23

Friday
Metcon (3 Rounds for time)
0-15min:
3 rounds:
15 cal row
12 burpee box jump overs 24"/20"
9 clean and jerks 135/95
15-30min:
4 rounds:
200m run
15 Bench Press 135/95
25ft hs walk/2 wall walks
30-40min:
2 rounds:
20 pull-ups
20/15 cal AB
20 wall balls 20/14

Thursday

2016-09-22

Thursday
Mobility
Low Dragon
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30 Burpees
20 Front Squats 95/65
10 Toes to Bar

Wednesday

2016-09-21

Wednesday
Mobility
Banded Hamstring Stretch on rig
Weightlifting
A: Deadlift (Build to a tough single)
WITH GOOD FORM
Metcon
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Tuesday

2016-09-20

Tuesday
Mobility
Pigeon
Metcon
#CARDIO (AMRAP - Reps)
20 min AMRAP
2K Row
1K Run
75 Burpees
AMRAP Double Unders

Monday

2016-09-19

Monday
Mobility
Couch Stretch
Gymnastics
A: Weighted Pull-ups (Build to a max weighted pull-up)
If you cannot do weighted pull-ups work on pull-up progressions
Metcon
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Saturday

2016-09-17

Saturday
Metcon (Time)
WOD: 2 person teams

For Time Relay style:

400m run
10 bar facing burpees
5 clean and jerks 155/115
---Switch----
400m run
10 lateral burpees over bar
5 front squats 145/105
---Switch---
400m run
10 burpees with jump
5 thrusters 135/95
---Switch---
400m run
10 burpees no jump
5 shoulder to OH 115/85
---Switch---

Friday

2016-09-16

Friday
Metcon (3 Rounds for time)
0-5min:

15-12-9
AB cals
C2B (elite)/ Pull-ups (Rx)

5-10min:

3 rounds:
100m run
8 Burpee box jump overs 24"/20"

10-15min:

3 rounds:
100m run
15 wall balls 20/14

15-20min:

15-12-9
Row Cals
Clapping push-ups(elite)/ HR push-ups(Rx)
Metcon (AMRAP - Reps)
20-25min:

Alt TGU AMRAP 53/35(elite) 45/25(Rx)

Thursday

2016-09-15

Thursday
Mobility
Seated Straddle
Sumo Squat Hold
Weightlifting
A: Back Squat (Work to a Tough Single)
B: Deadlift (Work to at tough triple; overhand grip no hook)
C: DB Lunges (10-12 Reps x 4 sets; 1:30 B/T)
Dumbell in each hand, hands at side

Wednesday

2016-09-14

Wednesday
Mobility
Metcon
Metcon (Time)
For Time:
800m Run
40 Alternating DB Power Snatch
600m Run
30 Toes to Bar
400m Run
20 Handstand Push Ups
200m Run

Tuesday

2016-09-13

Tuesday
Mobility
Banded Hamstring stretch from floor
Weightlifting
A: Squat Clean. Front Squat. Split Jerk (1.2.1 Work to a tough set)
Metcon
B: Metcon (Time)
15 min EMOM
1 - 20 KB Swings 53/35
2 - 15 Wall Balls 20/14
3 - 10 Burpee Box Jump Overs 24/20
If you Rx this workout your score will be 15 min Rx

Monday

2016-09-12

Monday
Mobility
Bar Shoulder Stretch
Weightlifting
A1: DB Press (@20x1, AMRAP unbroken Tough Weight x 4 sets, 1 min)
A2: Weighted Pull-ups (@20x1, AMRAP unbroken Tough Weight x 4 sets, 1min)
Metcon
B: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#

Saturday

2016-09-10

Saturday
Metcon (Time)
For Time:

Elite

5 rounds EACH

400m run
1 round of "DT" 155/105

*Rest while partner completes a round then switch

Rx

4 rounds EACH

400m run
1 round "DT" 155/105
*Rest while partner completes a round then switch

******TIME CAP 35min******

Randi's Birthday Torture

2016-09-09

Randi's Birthday Torture
Mobility
Your choice
Metcon
Metcon (Time)
0-10min:
3 rounds:
20 Toes to Bar
20 HR Push-Ups
10-20min:
Metcon (Time)
2 rounds:
20 Burpee Box Jumps 24/20
20 Alt DB Snatches 50/40
Metcon (Time)
20-30min:
100 cal AB/80 cal AB
Amrap air squats

Thursday

2016-09-08

Thursday
Mobility
Weightlifting
A: Power Clean. Hang Power Clean. Push Jerk (1.1.1 Work to a tough set )
Metcon
B: Metcon (No Measure)
16 min EMOM
1 - 12/10 Cal Row
2 - 15 Hang Power Cleans 95/65
3 - 10 Burpees to 6"
4 - 40 Double Unders/80 Singles

Wednesday

2016-09-07

Wednesday
Mobility
Dragon
Fragon
Metcon
Metcon (AMRAP - Reps)
20 min AMRAP
1600m Run
75 Wall Balls
50 KB Swings 53/35
25 Pull Ups
AMRAP Burpees

Tuesday

2016-09-06

Tuesday
Mobility
Weightlifting
A1: Push Press (3-5 Tough Reps x sets, 1 min B/T)
A2: Dips (5-7 Tough Reps x 5 sets, 1 min B/T)
Metcon
B: Metcon (Time)
2 Rounds for Time:
50 Double Unders
25 Thrusters 45/35

Labor Day fun

2016-09-05

Labor Day fun
Metcon (4 Rounds for time)
5 rounds: 1 round every 5min (25min total)

Round 1: 400m run + 50 Wall Balls 20/14
Round 2: 400m run + 40 Deadlifts 115/75
Round 3: 400m run + 30 Hang Power Cleans 115/75
Round 4: 400m run + 20 Shoulder to OH 115/75
Round 5: 400m run + 10 Thrusters 115/75

*Score is time you complete each round. If you do not finish a round in the 5min allotted time your score is 5min. In the note section note how far you got at each 5min time cap.

Friday Randi Torture

2016-09-02

Friday Randi Torture
Metcon (Time)
0-10min:

400m run
15 wall balls 20/14
21 pull-ups
200m run
15 wall balls 20/14
15/13 c2b
100m run
15 wall balls 20/14
9/5 bar mus
Metcon (Time)
10-20min:

600m farmer carry 53/35
Metcon (Time)
20-30min:

4 rounds:
10 t2b
15 Push press 115/85
30 Double unders/75 singles

Thursday

2016-09-01

Thursday
Mobility
Chill out in your squat
Weightlifting
A: Back Squat (@22x1 5 reps x 3 sets, 1:30 B/T)
B: Deadlift (6 Tough Reps per min x 5 min)
C: Weighted Step-ups (Max Reps in 5 min; 95/65 in Front Rack 24/20)

Wednesday

2016-08-31

Wednesday
Mobility
OH Distraction
Weightlifting
A1: Handstand Push-ups (@40x0 3-5 tough reps x 5 sets, 1 min B/T)
A2: Pull-ups (@40x0 3-5 Tough Reps x 5 sets, 1 min B/T)
Metcon
B: Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees

Tuesday

2016-08-30

Tuesday
Mobility
Weightlifting
A: Hang Squat Snatch. OH Squat (1.1 Build to a tough set)
Metcon
B: Metcon (Time)
16 min EMOM
1- 10 Box Jump Overs 30/24 Elite 24/20 Rx
2 - 8 Hang Power Snatch 135/95 Elite 115/85 Rx
3 - 10 Calorie Row
4 - 12 Toes to Bar Elite 9 Toes to Bar Rx

Monday

2016-08-29

Monday
Mobility
Metcon (AMRAP - Reps)
20 min AMRAP
100 Calorie Row
100 Wall Balls
50 KB Swings 53/35
50 Burpees
AMRAP Double Unders

Staurday

2016-08-27

Staurday
Metcon (Time)
For Time w/ a partner switch as needed:
1000m row
50 thrusters 45lbs for both men and women
30 pull-ups
+
30 snatches 135/95
+
150 wall balls
+
21 burpees
12 rope climbs
15 burpees
9 rope climbs
9 burpees
6 rope climbs

Randi's Hell

2016-08-26

Randi's Hell
Metcon (Time)
0-5min:
300dubs(Elite)/250 dubs(Rx)/500 singles(Scaled)
Metcon (Time)
5-10min:
2 rounds:
20 hspu(elite)/15 hspu(Rx)/ 20 box hspu (scaled)
20 front squats 165/105 (elite)/15 front squats 135/95 (Rx)
Metcon (Time)
10-15min:
50cal/30cal AB
Metcon (Time)
15-20min:
20/15 muscle ups/30 strict pull-ups or ring rows
Metcon (Time)
20-25min:
2rounds:
20 KB thrusters 53/35 (elite) 15 DB thrusters 40/30 (Rx)
20 cal row(elite)/15 cal row(Rx)
Metcon (Time)
25-30min:
800m run

Thursday

2016-08-25

Thursday
Mobility
Weightlifting
A: Back Squat (@22x1 2 Reps x 5 sets, 1:30 min B/T)
B: Deadlift (10 reps x 3 sets; 2 min B/T)
Overhand grip; no hook grip or switch grip
C: Front Rack Barbell Rear Foot Elevated Split Squats (@40x1 8/leg x 3 sets; 1 min B/T legs)

Wednesday

2016-08-24

Wednesday
Mobility
Calf Smash
Metcon
Metcon (AMRAP - Reps)
20 MIN AMRAP
1200m Run
100 Burpees - No Jump
100 KB Swings 70/53
AMRAP Double Unders

Tuesday

2016-08-23

Tuesday
Mobility
Weightlifting
A1: Shoulder Press (@40x0, 4-5 Reps x 4 Sets, 1:30 B/T)
A2: Dips (@40x0 4-5 Tough Reps x 4 Sets, 1:30 B/T)
Metcon
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Monday

2016-08-22

Monday
Mobility
Pigeon
Weightlifting
A: Power Snatch 1.1 (Build to a Tough Set)
Metcon
B: Metcon (Weight)
EMOM 15 min
1 - 10 Double KB Thrusters
2 - 10 Burpees to 6"
3 - 10 Box Jump Overs 24/20

Saturday

2016-08-20

Saturday
Metcon (Time)
For Time:
1mile run (Split as needed)
60 Thrusters 95/65 Switch every 5 reps
10 Synchro Burpees
60 Alt Box Jumps 24/20
10 Synchro Burpees
60 SDLHP w/KB Switch every 10 reps
10 Synchro Burpees
60 Alt Ab Mat Sit-Ups
1mile run (Split as needed)

Friday

2016-08-19

Friday
Metcon (Time)
0-5min:
1k row
Metcon (Time)
5-10min:
75 s2oh (115/85 Elite) (95/65 Rx)
Metcon (Time)
10-15min:
20/15 muscle ups/35 strict pull-ups
Metcon (Time)
15-20min:
75 KB swings (70/53 Elite) (53/35 Rx)
Metcon (Time)
20-25min:
75 goblet squats (70/53 Elite) (53/35 Rx)
Metcon (Time)
25-30min:
800m run

Thursday

2016-08-18

Thursday
Mobility
Banded OH Distraction
Weightlifting
A: Snatch (1 rep per min x 9 min; go up in weight every 3 min)
Metcon
B: Metcon (No Measure)
15 min EMOM
1 - 10 Hang Power Snatch 115/85
2 - 10 Box Jump Overs 24/20
3 - 10 Calories on Rower

Wednesday

2016-08-17

Wednesday
Mobility
Banded Hamstring Stretch
Metcon
Metcon (AMRAP - Reps)
15 minute AMRAP
50 cal AirBike (30 cal Women)
50 Wall Balls 20/14
50 Burpees
50 Wall Balls 20/14
AMRAP Double Unders

Tuesday

2016-08-16

Tuesday
Mobility
Pigeon
Weightlifting
A: Back Squat (@22x0 4 reps x 3 sets; 1:30 B/T)
B: Deadlift (Build to a tough set of 6; Touch-n-Go)
Overhand Grip, No hook grip, no switch hand
C: DB Lunges (6/Leg HEAVY lunges per min x 6 min )
Dumbell in each hand, hands at side

Monday

2016-08-15

Monday
Mobility
Twisted Cross
Puppy Dog
Weightlifting
A1: DB Press (5-7 Tough Reps x 4 sets, 1 min B/T)
These are strict; no dip
A2: Weighted Strict Pull Up (5-7 reps @40x0 x 4 sets, 1 min)
Metcon
B: Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Saturday

2016-08-13

Saturday
Metcon (Time)
For Time:

Partner 1- 400m run
Partner 2- Max rep burpees

Rest 1 min

Partner 1-500m row
Partner 2-Max rep shoulder to overhead w/dbs 40/30

Rest 1 min

Partner 1-30/20cal AB
Partner 2-Max rep air squats

Rest 1 min

Partner 1-400m run
Partner 2-Max rep walking lunges

Rest 1 min

Partner 1-500m row
Partner 2- Max rep t2b

Rest 1 min

Partner 1-30/20 cal AB
Partner 1-Max rep deadlifts 155/105

*immediately switch when partner 1 returns. Rest 60 sec after each station.

Time Cap: 40min

Friday

2016-08-12

Friday
Metcon (Time)
0-10min
3 rounds:
-75 dubs/175 singles
-25 KB swings 70/53(E) 53/35(RX)
Metcon (Time)
10-20min
3 rounds:
-25ft hswalk/accumulate 30sec hs hold against wall
-20 alternating front rack lunges 115/85(E) 95/65(RX)
Metcon (Time)
20-30min
3 rounds:
-400m/500m row
-20 wall balls 20/14

Thursday

2016-08-11

Thursday
Mobility
Your choice; Ask if you need torture advice
Weightlifting
A: Snatch (1 Rep Max)
B: Clean and Jerk (1 Rep Max)

Wednesday

2016-08-10

Wednesday
Mobility
Super front rack
Metcon
(Time)
15-12-9-6
Power Clean 115/85
Burpeee
+
10 min Rest
+
15-12-9-6
Power Clean 115/85
Burpee
Score is combined time from both workouts

Tuesday

2016-08-09

Tuesday
Mobility
OH Distraction
Metcon
A1: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Your choice between A1 or A2
A2: Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Monday

2016-08-08

Monday
Mobility
Half Split
Weightlifting
A: Front Squat (Build to a Max)
Metcon
B: Metcon (Distance)
AirBike Sprint - Max Caolries in 1 minute

Saturday

2016-08-06

Saturday
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Friday

2016-08-05

Friday
Metcon (Time)
0-10min

3 rounds:
15 power snatch 95/65
400m run
Metcon (Time)
10-20min

3 rounds:
20 pull-ups
20 db bench press 50/40
Metcon (Time)
20-30min

3 rounds:
25 wall balls 20/14
25 box jumps 24"/20"

Thursday

2016-08-04

Thursday
Mobility
Weightlifting
A: Front Squat (@ 20X1, 2 reps x 5 sets, 1:30 min)
Metcon
B: Metcon (Calories)
AirBike Sprints:
45 sec ALL OUT x 3 sets every 4 min

Wednesday

2016-08-03

Wednesday
Mobility
Couch Stretch
Metcon
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
5/arm KB Snatch
100m Run
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
10 burpees
30 Double Unders
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
10 DB Thrusters
10 Toes toBar
--5 min rest

TUESDAY

2016-08-02

TUESDAY
Mobility
Super Front Rack
Weightlifting
A: Power Clean. Below Knee Hang Power Clean. Above Knee Hang Power Clean (1.1.1 Work to a tough set)
Metcon
B: Metcon (Weight)
HEAVY Sled Drag Sprint:
20 sec ALL OUT x 3 sets, 1-2 MIN B/T

Monday

2016-08-01

Monday
Mobility
Extra Work
Rope Climb Technique
Metcon
Metcon (Time)
For Time:
Row 1000m
40 Burpees
30 Toes to Bar
20 Handstand Push ups
10 DB Manmakers @ Tough Weight
5 Rope Climbs

Saturday

2016-07-30

Saturday
Metcon (AMRAP - Reps)
Partner WOD

1min amrap burpees
1min amrap air bike
2min amrap wall balls 20/14
2min amrap double unders/singles
3min max distance single arm farmer carry 70/53
3min max distance single arm farmer carry 70/53
2min amrap double unders/singles
2min amrap wall balls 20/14
1min amrap air bike
1min amrap burpees

* 36min total time alternating partners

Friday

2016-07-29

Friday
Metcon (Time)
0-12min
For Time:
21-15-9
HSPU
Front Squats 165/115 (Rx +) 155/105 (Rx)
Metcon (Time)
12-24min
3 rounds for time:
400m run
15 OHS 115/85 (Rx +) 95/65(Rx)
15 Burpees-no jump
Metcon (Time)
24-36min
For Time:
1 mile run or 2k row

Thursday

2016-07-28

Thursday
Mobility
Lat Smash
Weightlifting
A: Squat Snatch. Hang Squat Snatch (1.1 Work to a tough set)
Metcon
B: Metcon (Distance)
Sled Push:
15 sec ALL OUT every 2 min for 5 sets
Rx + Weight - 135lb/90lb
Rx Weight - 90lb/45lb

Wednesday

2016-07-27

Wednesday
Mobility
Saddle
Seated Straddle
Metcon
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
10 Step Down Box Jumps 24/20
5 Burpee Box Jumps
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
20 Alt. DB Power Snatch
20 Air Squats
--5 min rest
Metcon (AMRAP - Reps)
5 minutes @ 90%:
600m Run
AMRAP Thrusters 45/35
--5 min rest

Tuesday

2016-07-26

Tuesday
Mobility
Lacrosse Ball on Shoulder Blade
Extra Work
Work on your squat!
-Wether it be mobilizing, stretching, air squats, pistols, weighted pistols, etc.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Monday

2016-07-25

Monday
Mobility
Weightlifting
A: Front Squat (@20x1 4 reps x 5 sets, 1:30 min)
Metcon
B: Metcon (Calories)
AirBike Sprints:
30 sec ALL OUT every 3 min for 4 sets

Friday

2016-07-22

Friday
Mobility
Metcon
Metcon (Time)
For Time:
400m run
21-15-9
Thrusters 75/55
Pull-ups
800m run
21-15-9
Squat cleans 115/85
Ring dips
400m run
35min time cap

Thursday

2016-07-21

Thursday
Mobility
Weightlifting
A: Front Squat (@20X1, 6 reps x 4 sets, 1:30 min)
Metcon
B: Metcon (Calories)
AirBike Sprints:
20 sec ALL OUT every 2 min for 5 sets

Wednesday

2016-07-20

Wednesday
Mobility
Partner Quad Smash
Metcon
Metcon (Distance)
5 minutes @ 90%:
Run
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
10 Front Rack Barbell Lunges 75/55
30 DU's/60 singles
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
15 Deadlifts 135/95
25 Air Squats
--5 min rest

Tuesday

2016-07-19

Tuesday
Mobility
Extra Work
Pull Up Progressions
Metcon
Metcon (Time)
For Time:
Run 400 m
25 KB Swings 53/35
35 HR Push-ups
50 Sit-ups
35 HR Push-ups
25 KB Swings 53/35
Run 400 m

Monday

2016-07-18

Monday
Mobility
Weightlifting
A: Squat Clean. Front Squat. Split Jerk (1.1.1 Build to a tough set)
Metcon
B: Metcon (Distance)
5 sets @ High Effort:
15 sec ALL OUT Reverse Sled Drag Sprint
20 Air Squats
2 min B/T

Sweaty Ballz

2016-07-16

Sweaty Ballz
Metcon (Time)
For Time:
50 Wall Balls 20/14
50 Double Unders
40 Ab Mat Sit Ups
40 Double Unders
30 Box Jumps24/20
30 Double Unders
20 Deficit Push Ups (45s/35s)
20 Double Unders
10 Clean and Jerks 155/105
20 Double Unders
20 Deficit Push Ups (45s/35s)
30 Double Unders
30 Box Jumps24/20
40 Double Unders
40 Ab Mat Sit Ups
50 Double Unders
50 Wall Balls 20/14

Friday

2016-07-15

Friday
Mobility
Athlete choice
Metcon
Metcon (Time)
5 rounds x every 4min

400m run
6 deadlifts 275/185

*score is SLOWEST 400m run

Thursday

2016-07-14

Thursday
Mobility
Weightlifting
A: Squat Snatch. OH Squat (1.1 Build to a tough set)
Metcon
B: Metcon (Distance)
Sled Drag Sprint:
10 sec ALL OUT every 2 min for 5 sets

Wednesday

2016-07-13

Wednesday
Mobility
Lacrosse ball smash on calf
Extra Work
Handstand Progressions
Metcon
Metcon (Time)
For Time:
Row 50 Calories
40 Pull-ups
30 Box Jumps 24"/20"
20 Wall Balls 20/14
10 Burpees
5 Rope Climbs

Tuesday

2016-07-12

Tuesday
Mobility
Couch Stretch
Metcon
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
100m Run
6 Alt. DB Power Snatch @ Tough Weight
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
10 Step Down Box Jump 24"/20"
10 KBS 53/35
--5 min rest
Metcon (AMRAP - Rounds and Reps)
5 minutes @ 90%:
9 Thrusters 65/45
9 Pull Ups
--5 min rest

Monday

2016-07-11

Monday
Mobility
Weightlifting
A: Front Squat (@20x1, 8 reps x 4 sets, 1:30 min)
Metcon
B: Metcon (Calories)
AirBike Sprints:
10 sec ALL OUT every 2 min for 5 sets

Saturday

2016-07-09

Saturday
Metcon (Time)
Partner WOD one person working at a time/switch as needed

For Time:

1mile run w/KB 35/25

Then...

10 rounds:

50 dubs/100 singles
20 front rack lunges 75/55
5 wall walks

Friday

2016-07-08

Friday
Mobility
Metcon (Time)
10min CAP

3 rounds:
30/20cal AB cals
10 ohs 95/65 (Rx+ 135/95)

-2min rest-
Metcon (Time)
10min CAP

3 rounds:
20 T2B
20 Bench Press 115/75 (Rx+ 135/95)

-2min rest-
Metcon (Time)
10min CAP

3 rounds:
30 wall balls 20/14
30 box jumps 24/20

-2min rest-

Thursday

2016-07-07

Thursday
Mobility
Weightlifting
A: Power Snatch (Build to a max)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
400m Run
21 Pull ips

Wednesday

2016-07-06

Wednesday
Mobility
Weightlifting
A: Back Squat (AMRAP in 3 min 185/125)
*Can re-rack barbell 1 time
Metcon
B: Metcon (Time)
21-15-9
Power Clean 115/85
Burpees

Tuesday

2016-07-05

Tuesday
Mobility
Banded OH Distraction
Metcon
The FitzGerald (Time)
For time:
100 Box Jumps 30/24- NO rebounding allowed
100 KBS 70/53
100 Burpees - no jump @ top
100 Thrusters 65/45
*40 min CAP
*Scale as needed

Saturday

2016-07-02

Saturday
Metcon (Time)
Partner WOD:

2000M Row
One person works while other person hangs from the pull up bar. Partner can only work while other is hanging

200 Air Squats
One person works while other person holds a KB 53/35. Partner can only work while other is holding KB.

200 Sit Ups
One person holds a plank while other person works. Partner can only work while other is holding plank.

200 American KBS
One person holds a wall sit while other person works. Partner can only work while other is performing a wall sit.

Friday

2016-07-01

Friday
Mobility
Metcon
A: Metcon (Time)
0-15min

3rounds:

500m row
400m run
B: Metcon (Time)
15-30min

3rounds:
30 HR Push-ups
20 sdlhp w/KB 70/53
10 box jumps 30/24
C: Metcon (AMRAP - Reps)
30-35min

Max effort wall balls 20/14

Time stops at 35min. If you finish the three rounds before the next section you get to rest the remainder of that time. Score is # of wall balls. To be RX you must FINISH the first two parts at the RX weight and height.

Thursday

2016-06-30

Thursday
Mobility
Weightlifting
A: Hang Snatch (2 reps every minute x 10 minutes)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
1,000m Row Buy In
In remaining time:
200m Run
6 Hang Power Clean 135/95
9 Toes to Bar
12 Pull ups

Wednesday

2016-06-29

Wednesday
Mobility
OH Band Distraction
Weightlifting
A: Power Clean. Hang Power Clean. Push Jerk (2.2.2 Build To a Tough Set)
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ High Effort:
30 sec Burpees
30 sec KB Swings 53/35
60 sec Rest
30 sec L-Sit from Bar
30 sec Box Jump Overs 24/20
60 sec Rest
60 sec 100m Run AMRAP Thrusters 45/35
60 sec Rest

Tuesday

2016-06-28

Tuesday
Mobility
Weightlifting
A: Push Press (Build to a tough 2 rep)
B: Deadlift (5 reps per min x 5 min)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
40 Double Unders/80 Single Unders
20 Jumping Lunges

Monday

2016-06-27

Monday
Mobility
Seated Straddle
Frog
Weightlifting
A: Back Squat (5 reps @80% x 8 sets; 1:30 min B/T)
Metcon
B: Metcon (Time)
15-12-9-6-3
Power Snatches 115/85
Lateral Barbell Burpees

Saturday

2016-06-25

Saturday
Metcon
Metcon (Time)
Partner
12 Rounds Alternating for time:
30 Double/60 Singles
200 m Run
10 Thrusters 95/65
5 Burpees

45 minute cap

Friday

2016-06-24

Friday
Metcon (AMRAP - Rounds and Reps)
30min @ 75%
400m run/500m row
100ft Bear crawl
20 Alt leg step ups 24"/20"
10 Burpees-no jump
30 sec R side plank hold
30 sec L side plank hold

Thursday

2016-06-23

Thursday
Mobility
Weightlifting
A: Hang Squat Snatch. OH Squat (1.1 Build to a tough set)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
25FT Handstand Walk/20 Sec Handstand Hold
4 Muscle Ups/8 Chest to Bar/8 Pull ups/8 Ring Rows
12 KB Swings 70/53
36 Double Unders/72 Singles

Wednesday

2016-06-22

Wednesday
Mobility
Pigeon
Weightlifting
A1: Split Jerk (2 reps w/ a 2 sec pause in the catch x 4, 1 min)
A2: Pendlay Row (3-5 reps @20x2 x 4 sets, 1 min)
Metcon
B: Metcon (Time)
For Time:

Elite:
1 mile run
*10 walking lunges EMOM until completion

Rx:
1 mile run
*8 walking lunges EMOM until completion

Scaled:
1200m run
*6 walking lunges EMOM until completion

If rowing/AirBike:
2000m Row/2.5 mile AirBike
*50ft walking lunges every 500m/.5 mile until completion

Tuesday

2016-06-21

Tuesday
Mobility
Weightlifting
A: Back Squat (6 reps x 6 sets @70-75%; 1:30 min B/T)
Metcon
B: Metcon (Time)
For Time:
21-15-9
Wall Balls 20/14
Deadlifts 225/155
*The workout begins with a 400m run and ends with a 400m run

Monday

2016-06-20

Monday
Mobility
Weightlifting
A: Squat Clean. Front Squat w/3 sec pause at bottom. Split Jerk (1.2.1 Build to a tough set)
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ High Effort:
60 sec Burpees
60 sec Rest
60 sec 100m Run AMRAP Alt. DB Power Snatches
60 sec Rest
30 sec Air Squats
30 sec Toes to Bar/Knee Raises
60 sec Rest

Saturday

2016-06-18

Saturday
Metcon (AMRAP - Reps)
Partner WOD: one person working at a time switch as needed.

*score is total number of burpees completed

6min:
50 cal Row
50 air squats
Amrap burpees in remainder time
--2min transition---
6min:
10 wall walks (start and end with chest on floor)
50 oh walking lunges with plate 45/25
Amrap burpees in remainder time
2min transition
6min:
800m run
50 KB swings 53/35
Amrap burpees in remainder time
--2min transition--
6min:
8 rope climbs/16 scaled rope climbs (start and end seated)/ 1 rope climb = 2 scaled rope climbs
50 sit ups
Amrap burpees in remainder time
--2min transition--

Friday

2016-06-17

Friday
Metcon (Time)
For Time:
800m run
30 DB Thrusters 40/30
800m run
25 DB Thrusters 40/30
800m run
20 DB Thrusters 40/30

Thursday

2016-06-16

Thursday
Mobility
Calf Smash with lacross ball
Weightlifting
A: Back Squat (8 Reps @65-70% x 6 Sets, 1:30 min B/T)
Metcon
B: Metcon (AMRAP - Reps)
7 min AMRAP
Power Snatch 95/65 - 2, 4, 6, 8...
Chest to Bar - 2, 4, 6, 8...
If you have trouble stringing more than 3 Chest to Bars scale it back to Pull ups

Wednesday

2016-06-15

Wednesday
Mobility
Fragon
Weightlifting
A: Clean. Below Knee Hang Clean. High Hang Clean (3.2.1 - Build to a tough set)
Any type of clean is permitted (i.e., Power or Squat)
Metcon
B: Metcon (AMRAP - Reps)
3 sets @ High Effort:
60 sec Wall Balls
60 sec Rest
60 sec Row for Calories
60 sec Rest
60 sec Double Unders
60 sec Rest

Tuesday

2016-06-14

Tuesday
Mobility
Super Front Rack
Weightlifting
A: Split Jerk (3-3-2-2-1-1; 1 min B/T)
B: Deadlift (3 reps every 30 sec x 4 min)
C: Single Arm OH Walking Lunges (12 Lunges per min x 10 min; Alt arms every minute)

Monday

2016-06-13

Monday
Mobility
Half Split
Twisted Cross
Metcon
Metcon (Time)
"The Coastie"
400m Run
35 Pull ups Rx/25 Pull ups Scaled
400m Run
35 Burpee Box Jump Overs 24/20 Rx/25 Burpee Box Jump Overs 24/20 Scaled
400m Run
35 KB Swings Rx/25 KB Swings Scaled
400m Run
35 Toes to Bar Rx/25 Toes to Bar Scaled

Saturday

2016-06-11

Saturday
Metcon (Time)
Partner WOD
For Time:
80 DB Thrusters
25 synchro sit-ups
60 Cal Row
25 synchro sit-ups
40 Toes to Bar
25 synchro sit-ups
60 Alt. DB Power Snatch
25 synchro sit-ups
80 Burpees

Friday

2016-06-10

Friday
Metcon (AMRAP - Rounds and Reps)
10min amrap
5 HSPU
10 Alt. Pistols
15 Pull-Ups

Immediately into...

10 min amrap
5 Burpees
10 Box Jumps 24/20
15 T2B

Thursday

2016-06-09

Thursday
Mobility
Weightlifting
A: Back Squat (10 Reps @60% 1RM X 5 Sets, 1:30 min B/T)
Metcon
B: Metcon (Time)
7 min AMRAP
800m run/600m run
50 Wall Balls /35 Wall Balls
AMRAP Burpees in temaining time

Wednesday

2016-06-08

Wednesday
Mobility
Weightlifting
A: Above Knee Hang Power Clean (Build to a tough double)
Metcon
B: Metcon (AMRAP - Reps)
3 sets HIgh Effort:
60 sec KB Swings
60 sec Rest
60 sec Air Squats
60 sec Rest
60 sec Double Unders
60 sec Rest

Tuesday

2016-06-07

Tuesday
Mobility
Partner Hamstring Stretch
Weightlifting
A: Split Jerk (Build to a tough single )
B: Snatch Grip Deadlift (@30x0, 4-6 reps x 3 sets, 2 min)
C: Barbell Reverse Lunges off 45lb plate (8/leg x 4, 1 min B/T legs )

Monday

2016-06-06

Monday
Mobility
Weightlifting
A: Above Knee Hang Power Snatch (Build to a moderately challenging single)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 mins:
30 KBS - lite
30 Burpees – No Jump
30 step down Box Jumps

Saturday

2016-06-04

Saturday
Metcon (AMRAP - Rounds and Reps)
30 min:

Buy in...

2mile run switching every 200m/4k row
switching every 400m/250 cals
switching every 25 cals

Then...

Alternating rounds AMRAP

Rx: 115/85

5 deadlifts
5 hang cleans
5 front squats
5 shoulder to oh

*Score is total by both partners combined rounds + reps

Friday

2016-06-03

Friday
Mobility
Metcon
Metcon (Time)
For Time:
25ft hs walk/3 wall walks
50 dubs/100 singles
25 power snatch 75/55
50 dubs/100 singles
25ft hs walk/3 wall walks
50 dubs/100 singles
25 power snatch 75/55
50 dubs/100 singles
25ft hs walk/3 wall walks
Metcon (No Measure)
Cash Out:
L-sits 10 sec hold/20 sec rest x 6 sets

Thursday

2016-06-02

Thursday
Mobility
Super Front Rack
Weightlifting
A: Front Squat (Build to a max)
Metcon
B: Metcon (Time)
Wall Balls 20/14 - 30 - 30 - 30
Burpees - 21 - 15 - 9

Wednesday

2016-06-01

Wednesday
Mobility
Lacrosse ball smash on shoulder blades
Weightlifting
A: Overhead Squat (Build to a max)
Metcon
B: 500m Row (Time)
Max Effort 500m Row
REST 3-4 min REPEAT
C: 500m Row (Time)
Max Effort 500m Row

Tuesday

2016-05-31

Tuesday
Mobility
Metcon (AMRAP - Rounds and Reps)
25 min @ 75%/Moderate
400m Run
5/arm Turkish Get-ups
10 Burpees - No Jump
12 Lunges

Monday

2016-05-30

Monday
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday

2016-05-28

Saturday
Metcon (AMRAP - Rounds and Reps)
25min amrap

Partner 1:
Front Rack Carry R arm 100m 53/35
Front Rack Carry L arm 100m 53/35

Partner 2:
2k row buy in then...
Amrap:
30 double unders/60 singles
15 wallballs 20/14
5/arm Alt DB Snatch 50/40

Friday

2016-05-27

Friday
Metcon (No Measure)
30min @ 75%
5min running/rowing/ab
4min step-ups
3min burpees no jump
2min walking lunges
1min plank hold

Thursday

2016-05-26

Thursday
Mobility
Lat smash
Weightlifting
A: Overhead Squat (2 reps x 6 sets; 1:30 min rest b/t)
Metcon
B: Metcon (Distance)
Row Sprints:
3 sets:
40 sec ALL OUT
40 sec REST
40 sec ALL OUT
2-3 min B/T

Wednesday

2016-05-25

Wednesday
Mobility
Metcon
Metcon (6 Rounds for time)
6 sets @ High Effort:
6 Power Cleans 135/95
9 Burpees
12 Wall Balls
15 KB Swing 53/35
*Mix and Match Sets
*Rest Same as Work

Tuesday

2016-05-24

Tuesday
Mobility
Weightlifting
A1: Shoulder Press (AMRAP @ Tough Load (~7-10 Reps) x 4 sets, 1 min)
A2: Pull-ups (Tough Strict 5-7 reps x 4 sets, 1 min)
A3: Bent Over Row (5/arm x 4 sets, 1 min)
A4: Anti-Rotational Front Bridge (30 sec x 4 sets, 1 min)
Metcon
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
C: Metcon (No Measure)
5 min cool down run

Monday

2016-05-23

Monday
Mobility
Couch Stretch
Weightlifting
A: Front Squat (23x1 2 Reps x 4 sets, 1:30 min)
B: Deadlift (Build to a tough set of 10 )
Metcon
C: Metcon (Time)
For time:
500m Row
30 Thrusters 95/65

Saturday

2016-05-21

Saturday
Metcon (AMRAP - Rounds and Reps)
For Rounds + Reps: Relay style (partners alternate rounds)
6 min amrap
10 t2b
10 db push press 35/25
-2min transition-
Metcon (AMRAP - Rounds and Reps)
6min amrap
10 KB swings 53/35
10 goblet squats
-2min transition-
Metcon (AMRAP - Rounds and Reps)
6min amrap
10 cal row
10 box jump overs
-2min transition-
Metcon (AMRAP - Rounds and Reps)
6min amrap
10 OH Walking Lunges w/plate 45/25
100m shuttle run
-2 min transition-

Friday

2016-05-20

Friday
A: Metcon (AMRAP - Reps)
For Reps:
1 min hang db squat cleans 45lbs/35lbs
1min burpees
1min t2b
2min hang db squat cleans 45lbs/35lbs
2min burpees
2min t2b
1 min hang db squat cleans 45lbs/35lbs
1min burpees
1 min t2b
*courtesy of CrossFit main site
B: Metcon (Time)
For Time:
200m run
15 wall balls 20/14
200m run
14 wall balls
200m run
13 wall balls
200m run
12 wall balls
200m run
Etc...
1 wall ball
200m run

Thursday

2016-05-19

Thursday
Mobility
Weightlifting
A: Overhead Squat (3 reps x 5 sets, 1:30 min)
Metcon
B: Metcon (Distance)
Row Sprints:
30 sec ALL OUT
30 sec REST
30 sec ALL OUT
2-3 min B/T
Row, row, row your boat...

Wednesday

2016-05-18

Wednesday
Mobility
Weightlifting
A: Front Squat (23x1 3 Reps x 4 sets, 1:30 min)
B: Deadlift (15 Reps @ 225/155 every 2 min x 3 sets )
Metcon
C: Metcon (AMRAP - Reps)
5 min AMRAP
20 Ground to Overhead 155/105
AMRAP Bar Facing Burpees

Tuesday

2016-05-17

Tuesday
Mobility
Lat Smash w/Ball
Weightlifting
A1: Dumbbell Bench Bench Press (8-10 Reps x 4 sets, 1 min)
A2: Pendlay Row (8-10 Reps x 4 sets, 1 min)
A3: L-Sit (20 sec hold (From Bar) x 4 sets, 1 min)
Metcon
B: Metcon (Time)
800m Run x 2; Rest same as work

Monday

2016-05-16

Monday
Mobility
Half Split
Metcon
Metcon (6 Rounds for time)
6 sets @ High Effort:
6 Handstand Push Ups/Pike Push Ups
8 Chest to Bar Pull Ups/Pull Ups
10 Burpees
6/arm KB Thrusters
*Mix and Match Sets
*Rest Same as Work

Saturday

2016-05-14

Saturday
Metcon (Time)
For Time:

100 Hang clean to OH 95/65
100 Burpees no jump
100 Cal Row
100 goblin lunges 53/35

*EMOM switch

Friday

2016-05-13

Friday
A: Metcon (Time)
For Time:
30 Thrusters 95/65
30 C2B
-rest 5min-
18 Squat Cleans 155/105
18 Burpee Box Jumps 24/20
-rest 4min-
24 Thrusters 95/65
24 C2B
-rest 3min-
12 Squat Cleans 155/105
12 Burpee Box Jumps 24/20

Thursday

2016-05-12

Thursday
Mobility
Forearm Stretch
Puppy Dog
Weightlifting
A: Front Squat (23X1 4 reps x 3 Sets, 1:30 min)
B: Deadlift (3 Reps @40x0 x 4 sets, 1 min B/T)
C: Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
5 Thrusters 95/65
5 Bar Facing Burpees

Wednesday

2016-05-11

Wednesday
Mobility
Weightlifting
A: Overhead Squat (4 Reps x 5 Sets, 1:30 min B/T)
Metcon
B: Metcon (Distance)
Row Sprints
4 sets:
20 sec ALL OUT
20 sec Rest
20 sec ALL OUT
2-3 min B/T

Tuesday

2016-05-10

Tuesday
Mobility
Partner Hamstring Stretch
Metcon (7 Rounds for time)
7 sets @high effort:
4 Muscle Ups/6 Chest to Bar/7 Pull Ups/8 Ring Rows
8 Burpees
12 KB Swings
16 Air Squats
20 Double Unders/40 Single Unders
*Mix and Match Sets
*Rest Same as Work

Monday

2016-05-09

Monday
Mobility
Tricep Smash
Weightlifting
A1: Seated DB Strict Press (3-5 Reps, x 3 sets, 1 min B/T)
A2: Pull-ups (@51x0, 3-5 Reps x 3 sets, 1 min B/T)
A3: Push-ups (15-20 Reps x 3 sets, 1 min B/T)
Metcon
B: Metcon (3 Rounds for time)
600m Run x 3 sets, Rest same as work time

Saturday

2016-05-07

Saturday
Metcon (Time)
For Time:

-1mile run (each partner must run 800m)
-50 alt db thrusters 40/30
-50 alt burpees
-50 alt t2b/k2e
-50 alt burpees
-50 db thrusters 40/30
-1mile run (each partner must run 800m)

Friday

2016-05-06

Friday
Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Thursday

2016-05-05

Thursday
Mobility
Twisted Cross
Weightlifting
A: Overhead Squat (5 Reps x 4 Sets, 1:30 min B/T)
Metcon
B: Metcon (Distance)
Row Sprints
5 sets:
15 sec ALL OUT
15 sec Rest
15 sec ALL OUT
2-3 min B/T

Tuesday

2016-05-04

Tuesday
Mobility

Tuesday

2016-05-03

Tuesday
Mobility
Super front rack
Weightlifting
A: Front Squat (23X1 5 reps x 3 Sets, 1:30 min)
B: Deadlift (11X1 5 Reps per min x 5 min)
Metcon
C: Metcon (Time)
For Time:
200m Run
9 Ground to OH 155/105
200m Run
6 Ground to OH 155/105
200m Run
3 Ground to OH 155/105
200m Run

Monday

2016-05-02

Monday
Mobility
Couch Stretch
Metcon
Metcon (Time)
7 sets @ 85-90%/high effort:
10 Pull Ups
10 KBS @ Tough Weight
10 Burpees - no jump @ top
10 Wall Balls @ 20lbs to 10 ft
30 DU's/60 Single Unders
Rest same as work time
*Adjust work order every set

Saturday

2016-04-30

Saturday
Metcon (AMRAP - Reps)
"Fight Gone Bad Partner Style"

3 rounds for reps: 1min work/1min rest alternating work w/partner

- max cals AB
- wall balls 20/14
- shuttle run
- burpees
-sdlhp w/kb 53/35
-db push press 35/25

Friday

2016-04-29

Friday
Metcon (Time)
3 rounds:
400m run
15 Toes toBar
12 Burpee Box Jumps
9 Front Squats 185/135(E) 155/115(Rx)

Thursday

2016-04-28

Thursday
Mobility
A: Metcon (AMRAP - Reps)
5 sets:
30 sec KB Swings
30 sec Rest
30 sec Double Unders
30 sec Rest
B: Metcon (AMRAP - Reps)
4 sets:
30 sec Burpees
30 sec Box Jump Overs 24/20
60 sec Rest
20 sec DB Power Snatch
10 Transition
30 sec Wall Balls
60 sec Rest

Wednesday

2016-04-27

Wednesday
Mobility
Banded OH Distraction
Metcon (No Measure)
25 min EMOM
1 - 15/10 Calorie Row
2 - 10 DB Thrusters
3 - 1 legless Rope Climb + 1 Rope Climb
4 - 20ft HS Walk/20 sec HS Hold
5 - 3 Ring MU/Bar MU (Scaled: 6 Pull ups + 6 Dips/8 Ring Rows + 6 Dips)

Tuesday

2016-04-26

Tuesday
Mobility
Lacross ball on shoulder blade
Weightlifting
A: Squat Clean. Front Squat (1.3 - Every 60 sec x 9 sets)
Metcon
B: Metcon (Time)
For Time:
50 Cal Row
40 Wall Balls 20/14
30 Burpees
20 Pull Ups
10 Ground to Overhead 185/125

Monday

2016-04-25

Monday
Mobility
Couch Stretch
Weightlifting
A: Back Squat (Build to a max)
B: High Hang Squat Snatch. Snatch Balance (1.1 every 45 sec x 10 sets)
Metcon
C: Metcon (Weight)
10 min EMOM
1 - 10 Right Arm OH Walking Lunges
2 - 10 Left Arm OH Walking Lunges

Saturday

2016-04-23

Saturday
Metcon
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Partner 1 400m run or 500m row

Partner 2
10 Alt DB Snatches 70/50
20 Wall Balls 20/14
30 Double Unders/90 Singles

Friday

2016-04-22

Friday
Metcon (Time)
3 rounds for time:
800m Run
32 Ab mat Situps
8 Deadlifts 315/205

Thursday

2016-04-21

Thursday
Mobility
Metcon
A: Metcon (AMRAP - Reps)
5 sets:
30 sec Ground to OH 135/95
30 sec Rest
30 sec Lateral Barbell Burpees
30 sec Rest
B: Metcon (AMRAP - Reps)
4 sets:
60 sec DB Man Makers @ Tough Weight
60 sec Rest
20 sec Toes to Bar
10 Transition
30 sec Max HS Walk/ HS Hold
60 sec Rest

Wednesday

2016-04-20

Wednesday
Mobility
Seated Straddle
Weightlifting
A: Back Squat (Build to a Tough set of 2)
B: Snatch Deadlift. Snatch High Pull. Above Knee Squat Snatch
1.1.1 every 90 sec x 9 sets
Metcon
C: Metcon (AMRAP - Reps)
Front Rack Box Step Ups
5 min AMRAP
95/65

Tuesday

2016-04-19

Tuesday
Mobility
Pigeon
Metcon
Metcon (No Measure)
24 min EMOM
1 – 10 HEAVY KB Swings
2 – 5 Pull ups + 5 Toes to Bar + 5 Pull Ups
3 – 8 Burpee Box Jump Overs 24/20
4 – 12 Wall Balls 20/14
Scale as needed!
Scaling for 5 Pull ups + 5 Toes to Bar + 5 Pull Ups:
-10 Ring Rows + 5 Hanging Knee Raises

Monday

2016-04-18

Monday
Mobility
Weightlifting
A: Power Clean. Push Press. Push Jerk. Split Jerk
1.1.1.1 every 90 sec x 7 sets
Metcon
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Saturday

2016-04-16

Saturday
Metcon (Time)
For Time partner wod:
-300 dubs/600singles(switching EMOM)/if 1partner does singles split reps in half ex: 150 dubs/300singles
-250 sit-ups (switching EMOM)
-200 wall balls (switching EMOM)
-150 cal row (switching EMOM)
-100 burpees (switching EMOM)
-50 pull-ups (switching EMOM)

Friday

2016-04-15

Friday
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
2 Ring Muscle Ups
4 Ground to OH 165/115 155/105
8 Bar Facing Burpees
100m Run

Thursday

2016-04-14

Thursday
Mobility
Twisted cross
Metcon
A: Metcon (AMRAP - Reps)
5 sets:
30 sec Thrusters 75/55
30 sec rest
30 sec Double Unders/Singles
30 sec rest
B: Metcon (AMRAP - Reps)
4 sets:
20 sec Hang Power Clean 135/95
10 sec transition
30 sec HSPU
60 sec rest
60 sec Burpee Box Jump Over 24/20
60 sec rest

Wednesday

2016-04-13

Wednesday
Mobility
Banded Hamstring stretch on rig
Weightlifting
A: Power Clean. Push Jerk. Split Jerk (1.1.1 every min x 10 min)
Metcon
B: Metcon (Time)
10 min AMRAP
100m Run
12 Hang Power Snatch 75/65
9 Knees to Elbows
6 Burpees

Tuesday

2016-04-12

Tuesday
Mobility
Fragon
Weightlifting
A: Back Squat (Build to a set of 3)
Metcon
B: 400m of Walking Lunges for Time (Time)
#BUTTGAINZ

Monday

2016-04-11

Monday
Mobility
OH Banded Distraction
Metcon
Metcon (No Measure)
30 min EMOM
1 – 12 Pull ups/12 Ring Rows
2 – 15 Cal Row (Men)/10 Cal Row (Women)
3 – 18 KB Swings 70/53
4 – 21 Push-ups
5 – 24 Air Squats
Scale the workout as needed.
DO NOT LET IT TURN INTO AN AMRAP!

Saturday

2016-04-09

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Teams of 4

8 min amrap partner 1&2

100m sprint
5 burpees
10 db squat cleans (35/25)

*switch as needed

Rest 3 min

8 min amrap partners 3&4

200m row
5 burpees
10 pull-ups

*switch as needed

Rest 3 min
B: Metcon (Time)
For time:
100 power snatches 95/65 (relay style switching every 3 reps)

Friday

2016-04-08

Friday
Metcon (Time)
400m run
50 dubs/150 singles
40 wall balls 20/14
30 kb swings 53/35
20ft hs walk/5 wall walks
10 ohs 165/115 155/105 (from ground)
20ft hs walk/5 wall walks
30 kb swings 53/35
40 wall balls 20/14
50 dubs/150 singles
400m run
Metcon (Time)
100 Bench Press For Time 135/95
*400m run every time you rack the weight

Thursday

2016-04-07

Thursday
Mobility
Weightlifting
A: Back Squat (Build to a tough set of 4)
B: Squat Snatch. OH Squat. Above Knee Squat Snatch
1.2.1 every 90 sec x 7 sets
Metcon
C: Metcon (AMRAP - Reps)
Tabata Lunges w/DB

Wednesday

2016-04-06

Wednesday
Mobility
Partner shoulder stretch
Metcon
Metcon (No Measure)
25 min EMOM
1 - 10 Double KB Thrusters
2 - 10 Burpees to 6"OH
3 - 10 Strict HSPU
4 - 10 Toes to Bar
5 - 50 Double Unders/50 Singles

Tuesday

2016-04-05

Tuesday
Mobility
Weightlifting
A: Shoulder to Overhead
AMRAP x 2, 3 min B/T 225/155 Elite; 185/135 Rx
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Monday

2016-04-04

Monday
Mobility
Twisted Cross
Puppy dog
Metcon
A: Metcon (AMRAP - Reps)
5 sets:
30 sec Double Unders/Singles
30 sec rest
30 sec Front Squat 135/95
30 sec rest
B: Metcon (AMRAP - Reps)
4 sets:
60 sec Hang Power Snatch 65/45
60 sec rest
60 sec Box Jump Over 24/20
60 sec rest

Saturday

2016-04-02

Saturday
Metcon (Time)
Partner WOD

For Time:

-800m medball relay (switch every 200m and hand off medball)
-200 wall balls
-100 alt medball sit-ups
-50 alt burpee medball tosses ( burpee then chest pass medball)
-800m medball relay (switch every 200m and hand off medball)

Friday

2016-04-01

Friday
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Thursday

2016-03-31

Thursday
Mobility
Fragon
Weightlifting
A: Split Jerk (Build to a tough single )
Metcon
B: Metcon (Time)
3 Rounds For Time:
400m Run
10 Push Press 155/105
12 Toes to Bar
15 Box Jump Overs 24/20

Wednesday

2016-03-30

Wednesday
Mobility
Lat smash with lacrosse ball
Metcon
A: Metcon (AMRAP - Reps)
5 sets:
30 sec Burpees to 6” OH
30 sec rest
30 sec Hang Power Clean 115/85
30 sec rest
B: Metcon (AMRAP - Reps)
4 sets:
60 sec OHS 75/55
60 sec rest
60 sec Bar Facing Burpees
60 sec rest

Tuesday

2016-03-29

Tuesday
Mobility
Banded hamstring stretch on ground
Weightlifting
A: Back Squat (Tough set of 5)
B: Power Snatch. Above Knee Hang Squat Snatch (1.2 every 90 sec x 7 sets)
C: Front Rack Lunge (10/leg every 90 sec x 5 sets)

Monday

2016-03-28

Monday
Mobility
Banded Overhead Distraction
Metcon
Metcon (No Measure)
EMOM x 20 mins:
1st - 2 Rope Climb/4 Seated Rope Climbs
2nd - 20ft HS Walk/20 sec HS Hold free/against wall
3rd - 10 sec L Sit on Rings + 5 Ring Dips
4th - 10 sec L Sit from Pull-up Bar + 5 Pull ups
5th - 10 calorie Row

Saturday

2016-03-26

Saturday
Metcon
Metcon (Time)
14 rounds for time of:

10 deadlifts (95/65)
10 squat cleans (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point

Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).

Friday

2016-03-25

Friday
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Thursday

2016-03-24

Thursday
Mobility
Lizard
Metcon
Metcon (2 Rounds for reps)
10 min AMRAP
5 Wall Walks
10 Box Jump Overs
15 Cal Row
20 Alt. DB Snatches
---5 min Rest---
10 min AMRAP
2 Rope Climbs
8 Wall Balls
14 KB Swings 53/35
20 Double Unders/40 Singles

Wednesday

2016-03-23

Wednesday
Mobility
Super Front Rack
Extra Work
Pull up/Muscle up Progressions
Metcon
Metcon (Time)
5 rounds for time:
200m Run
15 Power Cleans 155/105
200m Run
15 Front Squats 155/105

Tuesday

2016-03-22

Tuesday
Mobility
Couch Stretch
Weightlifting
A1: Pendlay Row (8-10 Tough Reps x 5 sets, 1 min B/T)
A2: Ring Dips (3-5 Tough Reps x 5 sets, 1 min B/T)
A3: Pull-ups (STRICT; 3-5 Tough Reps x 5 sets, 1 min B/T)
8-10 PERFECT Ring Rows
Metcon
B: Metcon (AMRAP - Reps)
10 min AMRAP
Burpees
*Every minute on the minute you must perform 15 Double Unders/20 Singles

Monday

2016-03-21

Monday
Mobility
Banded hamstring stretch
Weightlifting
Shoulder Press (Build to a tough triple)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m Run
15 Burpees
12 Box jump overs
9 Pull ups

Saturday

2016-03-19

Saturday
Metcon
Metcon (Time)
Team WOD
-1mile run alternating 200's/2k row switch every 400m
-50 burpees *switch every 5 reps
-75 box jumps *switch every 5 reps
-100 thrusters *switch every 5 reps
-75 box jumps *switch every 5 reps
-50 burpees *switch every 5 reps

Friday

2016-03-18

Friday
Metcon
Metcon (AMRAP - Reps)
30min @ 75%

10min row/run/bike

10min of:
50ft bear crawl
5 push-ups
10 air squats
15 step ups 20/24
50ft bear crawl

10min row/run/bike

Thursday

2016-03-17

Thursday
Mobility
Lacrosse ball on chest/lat
Weightlifting
A: Push Press (Build to a tough single )
Metcon
B: Metcon (Time)
For time:
10 Strict Press 135/95
20 Pull ups
200 m Run
8 Strict Press 135/95
15 Pull ups
400 m Run
6 Strict Press 135/95
10 Pull ups
600 m Run

Wednesday

2016-03-16

Wednesday
Mobility
Metcon
Metcon (4 Rounds for reps)
5 min AMRAP
10 DB Thrusters
30 Double Unders/30 Singles
---Rest 5 min---
5 min AMRAP
5 Burpee Box Jumps 24/20
10 Deadlifts 185/125
---Rest 5 min---
5 min AMRAP
7 Handstand Push-ups
9 KB Swings 70/53
---Rest 5 min---
5 min AMRAP
10 Alt. Lunges w/Plate OH
10 Plate Burpees

Tuesday

2016-03-15

Tuesday
Mobility
Couch Stretch
Weightlifting
A: Power Snatch (1.1 Work to a tough set)
B: Squat Clean. Hang Squat Clean. Split Jerk (1.1.1 every 90 sec x 6 sets )
Metcon
C: Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Monday

2016-03-14

Monday
Mobility
Forearm Stretch
Half Split
Weightlifting
A: Bulgarian Split Squat (W/ DB 5/leg x 6 sets, 30 sec B/T legs)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
400m Run
21 KB Swings 53/35
15 Wall Balls
9 Burpees

Saturday

2016-03-12

Saturday
Metcon
Metcon (Time)
PreWOD

50 Partner Deadlifts

315/225 275/185 225/155
Metcon (AMRAP - Reps)
Partner WOD

12min Clock:

75 partner sit-ups alternating
100 partner push-ups(alternate reps)
AMRAP of
Hang squat clean + oh 95/65 75/55

*two bars one person working at a time if either bar touches ground a penalty of 10 burpees/partner

Friday

2016-03-11

Friday
Mobility
Your choice
Metcon
Metcon (AMRAP - Reps)
2 sets:
5 min Row/AirBike
4 min Step Ups 24/20
3 min Single Under
1 min TGU R Arm
1 min TGU L Arm
1 min Front Bridge

Thursday

2016-03-10

Thursday
Mobility
Twisted lizard
Weightlifting
A: Snatch Balance (2 snatch balance per min x 7 min)
B: Squat Clean Thruster (Build to a tough single )
Metcon
C: Metcon (AMRAP - Reps)
Squat Clean Thruster
5 min AMRAP @75% of B

Wednesday

2016-03-09

Wednesday
Mobility
Lacrosse Ball on calf
Metcon
Metcon (4 Rounds for reps)
5 min AMRAP
10 Hang Power Snatch 75/55
10 Box Jump Overs 24"/20"
-Rest 5 min-
5 min AMRAP
6 Pull ups/8 Ring Rows
6 KB Front Squats 53/35
-Rest 5 min-
5 min AMRAP
25 Double Unders/25 Singles
15 Sit Ups
-Rest 5 min-
5 min AMRAP
8 Wall Balls 20/14
8 Burpees

Tuesday

2016-03-08

Tuesday
Mobility
Puppy dog
Twisted Cross
Gymnastics
A1: Dumbbell Bench Bench Press (8-10 Reps x 4 sets, 1 min B/T)
A2: Ring Dips (5-7 Reps x 4 sets, 1 min B/T)
A3: Handstand Push-ups (5-7 tough reps x 4 sets, 1 min B/T)
Metcon
B: Metcon (Calories)
5 min Row for max calories

Monday

2016-03-07

Monday
Mobility
Pigeon Pose
Weightlifting
A: Front Rack Lunge (25ft Kettle Bell Front Rack Lunge per min x 10 min)
Metcon
B.: Metcon (AMRAP - Rounds and Reps)
20 min @ 75% Effort
200m Run
15 Kettle Bell Swings
15 Burpees - no jump
30 Double Unders

Friday

2016-03-04

Friday
Mobility
Your choice
Metcon
Metcon (AMRAP - Rounds and Reps)
10min row/bike/jog @ 75%

10min of:

2min of step ups 24/20
2min of burpees no jump at top
2min of bear crawl-hehe
2min of Russian kbs
2min of walking lunges

10min row/bike/jog @ 75%

Thursday

2016-03-03

Thursday
Mobility
Evil Lunge
Gymnastics
A1: Muscle-ups (3-5 Reps x 4 sets, 1 min B/T)
Scaling:
Chest to Bar - 10 Reps
Pull Ups - 12 Reps
Ring Rows - 10 Reps
A2: L-Sit (20 sec Hold x 4 sets, 1 min B/T)
A3: Handstand Walk (30 sec of HS walk/Hold x 4 sets, 1 min B/T)
Metcon
B: 1-Mile Run (Time)
Max Effort 1-Mile Run

Wednesday

2016-03-02

Wednesday
Mobility
Lacrosse ball on lat
Weightlifting
Hang Snatch (Above Knee Hang Squat Snatch - Build to a single)
New Weightlifting
Power Clean. Hang Power Clean. Push Jerk 1.1.1 - every 1:30 min x 7 min
Metcon (Time)
For Time:
10 --> 1 Unbroken Power Cleans @65% 1RM

Tuesday

2016-03-01

Tuesday
Mobility
Couch Stretch
Metcon
Metcon (4 Rounds for reps)
5 min AMRAP
3 Ring Muscle Ups/3 Bar Muscle Ups/6 Pull ups/6 Ring rows
6 Deadlift 225/185
-Rest 5 min-
5 min AMRAP
6 Toes To Bar
6 Front Squats 135/95
-Rest 5 min-
5 min AMRAP
4 Handstand Push ups
6 Alt. DB Power Snatch
-Rest 5 min-
5 min AMRAP
AMRAP Double Unders/Single Unders

Monday

2016-02-29

Monday
Mobility
Banded Hamstring Stretch on rig
Weightlifting
Deadlift (5 touch n go reps every 20-30 sec x 6 sets)
Metcon
B: Metcon (Time)
Run 800m
30 Push Ups
Run 600m
30 KB Swings 53/35
Run 400m
30 Goblet Squat 53/35
Run 200m
30 Burpees

Saturday

2016-02-27

Saturday
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD

27min AMRAP

-40 front squats 95/65
-30 shoulder to oh 95/65
-20 plate sit-ups 15/10
-10 burpees

*partner farmer carries 200m 53/35

Friday

2016-02-26

Friday
Metcon (Time)
5 Rounds for Time
400 M Run
10 Right Arm DB Snatch
10 Left Arm DB Snatch
20 Squats
40 DU or 80 Singles

Thursday

2016-02-25

Thursday
Mobility
Banded Hamstring Stretch on ground
A: Deadlift (5 tough touch n go reps per min x 8 min)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP @75%/Moderate
100m Run
20 Russain KB Swings @ Moderate Weight
15 Alt. Step Ups 24/20
10 Alt. TGU @ Moderate Weight

Wednesday

2016-02-24

Wednesday
Mobility
Pidgeon
Puppy Dog
Gymnastics
A1: Pull-ups (3-5 Tough Reps, 4 sets, 1 min B/T)
A2: Ring Dips (5-7 Tough Reps, 4 sets, 1 min B/T)
A3: Handstand Push-ups (20 sec AMRAP, 4 sets, 1 min B/T)
HSPU score=total reps
Metcon
B: Metcon (Time)
100 Burpees for time

Tuesday

2016-02-23

Tuesday
Mobility
Couch Stretch
Weightlifting
A: Power Snatch (1.1.1 - Build to a tough set)
B: Squat Clean. Front Squat. Split Jerk (1.1.1 - Evety 1:30 min x 9 sets)
Metcon
C: Metcon (AMRAP - Reps)
7 min AMRAP
3 Touch N Go Power Snatch @75% of A

Monday

2016-02-22

Monday
Mobility
The Ryan twist
Metcon
Metcon (5 Rounds for reps)
5 min AMRAP
3 Squat Clean and Overhead 135/95
3 Burpee Pull ups
—5 min rest
5 min AMRAP
10 HSPU
10 Alt. Pistols
—5 min rest
5 min AMRAP
6 Toes to Bar
6 Ring Dips
—5 min rest
5 min AMRAP
AMRAP Burpee Box Jump Overs 24/20

Saturday

2016-02-20

Saturday
Metcon
Metcon (Time)
Partner WOD
FOR TIME:
"Karen"
150 Wall Balls 20/14
*Switch every 10 reps
Then
"Double Grace"
60 Clean and Jerks 135/95
*Switch every 3 reps
Then
"Karen"
150 Wall Balls 20/14
*Switch every 10 reps

Friday

2016-02-19

Friday
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
100m Run
3 Rope Climbs
6 Handstand Push-ups
9 Power Cleans 155/105

Thursday

2016-02-18

Thursday
Mobility
Pole dance
Happy Baby
Metcon
Metcon (8 Rounds for time)
8 sets @ High Effort:
12 Box Jump Overs
9 Front Squats 135/95
6 Shoulder to OH 135/95
3 Ring Muscle Ups/3 Bar MU/6 Chest to Bar/9 Pull ups
*Rest Same As Work
*Mix Match Sets

Wednesday

2016-02-17

Wednesday
Mobility
Super Front Rack
Weightlifting
Push Press (Build to a tough 4 rep)
Metcon
Metcon (AMRAP - Reps)
18 min:
1600m Run
100 Burpees
AMRAP Double Unders

Tuesday

2016-02-16

Tuesday
Mobility
Lacrosse Ball on Lat
Weightlifting
Overhead Squat (4 reps x 4 sets, 1:00 min B/T)
Metcon (AMRAP - Reps)
5 sets:
20 sec Row ALL OUT
10 sec Rest
30 sec AMRAP Alt. DB Power Snatch

Monday

2016-02-15

Monday
Mobility
Couch Stretch
Gymnastics
10 minutes of Handstand progression work
Metcon
Metcon (AMRAP - Reps)
2 Sets:
1 min Thrusters 75/55
1 min Rest
1 min KB Swings 70/53
1 min Rest
1 min Double Unders
1 min Rest
1 min Burpees
1 min Rest

Saturday

2016-02-13

Saturday
Metcon (AMRAP - Reps)
Partner WOD: one person works and one person rests then switch

3 rounds for max reps:

1min bench press 135/95 115/75
1min rest (switch)
1min goblin lunges 53/35 35/25
1min rest (switch)
1min row cals
1min rest (switch)
1min wall balls 20/14
1min rest (switch)
1min double unders
1min rest (switch)

Friday

2016-02-12

Friday
Mobility
Your choice
Metcon
Metcon (Time)
3 RFT:
20 c2b
30 t2b
40 burpees
800m run

45min time cap

Or scale to...

3 RFT:
10 pullups
20 t2b
30 burpees
400m run

Thursday

2016-02-11

Thursday
Mobility
Twisted Cross
Puppy Dog
Shoulder Press (Build to a tough set of 3)
Metcon (Time)
"A GRACEful Run"
600m Run
15 Clean and Jerks 135/95
400m Run
15 Clean and Jerks 135/95
600m Run

Wednesday

2016-02-10

Wednesday
Mobility
Standing Straddle
Bound Angle
Weightlifting
Overhead Squat (5 rep max from the ground )
Metcon
Metcon (AMRAP - Reps)
4 sets:
20 sec AirBike Sprint
10 sec Transition
30 sec Max Air Squats

Tuesday

2016-02-09

Tuesday
Mobility
OH Distraction
Gymnastics
Accumulate 2:30 of Handstand Holds

Accumulate 2:30 of L-Sit Holds
Metcon (AMRAP - Reps)
2 Sets:
1 min OH Squats 135/95
1 min REST
1 min Double Unders
1 min REST
1 min Power Cleans 135/95
1 min REST
1 min Burpees
1 min REST

Monday

2016-02-08

Monday
Mobility
Low Dragon
Happy Baby
Metcon
Metcon (8 Rounds for time)
8 sets @ High Effort:
100m Run
12 Wall Balls 20/14
9 KB Swings 70/53 53/35
6 Burpees
* Rest same as work
* Mix and Match Sets

Saturday

2016-02-06

Saturday
Metcon
Metcon (No Measure)
"Deck of Cards"
Hearts- air squats
Clubs-KB swings 53/35
Spades- burpee to plate
Diamonds- abmat sit-ups
Jokers- 50ft bear scoots
Aces-11 t2b
Jacks-10 reps sdlhp 53/35
Queens-10 reps power snatch 95/65 75/55
Kings-10 reps thrusters 95/65 75/55