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CrossFit the week of 5.21.18

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Monday:

Lift:

Every 2 minutes – for 6 Sets
Split Jerk with pause

Sets 1-3:  Split Jerk X2 *With 2sec pause in Dip position
Sets 4-6:  Split Jerk X2 *With 2sec pause in Catch position

Met-Con:
For Time

Cash-In:  400m Run, Then…

3 Rounds

4 Thrusters (95/65) (115/75)
8 Burpees over the Bar
16 Russian Kettlebell Swings (53/35) (88/53)

Cash-Out: 400m Run

Accessory Work:

2 Sets

8-12 Reverse Snow Angels
10-15 Band Resisted Monster Walk (Left,Right, Forward, Backwards)

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @70%

Met-Con:
4 Rounds for Time

30 Double Unders
15 Goblet Squats (53/35) (70/53)
10 Toes-to-Bar
5 Box Jump-Overs (24/20”) (30/24”)

Accessory Work:

2 Sets

20m One-sided Farmer Carry/side

Use a heavy DB or KB. Keep shoulder/shoulder blade locked down & back, core tight. Avoid leaning or twisting to either side.

 


 

Wednesday:

Lift:

Every 2 minutes – 6 Sets
Deadlift X3 @60% with pause**

**Pause for 2 seconds at:  1″ off floor, below knee caps – THEN finish the rep.

Met-Con:
4 Rounds – 45 seconds Work, 15 seconds Rest.

Tire Flips
Push-Ups / Plyo Push-Ups
Air Squats
Kettlebell Swings (53/35) (70/53)
Pull-Ups

 


 

Thursday:

Lift:
EMOM-12m

Mins  1-4:  1 Hang Power Snatch + 1 Power Snatch @55-60%
Mins  5-8:  2 Power Snatch @60-65%
Mins  9-12:  1 Snatch + 1 Overhead Squat @70-75%

Met-Con:
AMRAP-10m

8 Pull-ups / 2 Rope Climbs
8 KB or DB Thrusters (35/25) (53/44) *In each hand*
10 Push-Ups / Hand Release Push-Ups

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Front Squat

Set-1:  6@70%
Set-2:  4@80%
Set-3:  2@85%
Set-4:  1@90%
Set-5:  1@90%+
Set-6:  1@90%+

Met-Con:
Every 5 minutes for – 20 minutes

3 Ground to Overhead (115/73) (155/103)
8 Pull-Ups /C2B
400m Run
30 Double Unders

Score =  Total Reps out of 168 (Run counts as 1 rep)

CrossFit the week of 5.14.18

By: 0

Monday:

Lift:

Power Clean X2 @75-85% – Every 2 minutes – for 14 minutes

Met-Con:
3 Rounds for Time

10 Handstand Push-Ups
10 Pull-Ups / C2B
10 Box Jumps (24/20″) (30/24″)

Cash-Out: 1000m Row

 

 


 

Tuesday:

Lift:

Every 2 minutes – for 10 minutes
Front Squat X6 @75%

Met-Con:
4 Rounds for Time

5 Power Cleans (135/95) 155/105)
8 Front Rack Reverse Lunges (135/95) (155/105)
10 Over the Bar Burpees

 


 

Wednesday:

Lift:

Strict Press – Every 90 seconds, for 9 minutes

Set-1:  5@ 70%
Set-2:  3@ 75%
Set-3:  1@ 80%
Set-4:  5@ 75%
Set-5:  3@ 80%
Set-6:  1-2@ 85%

Conditioning:

200m Run

rest 60 seconds

400m Run

rest 90 seconds

400m Run

Score = Fastest 400m time.

Rest 2 minutes, then… Back inside using the rig…

For Time (16m cap)

Sprint to:  5m, 10m – then do 2 Burpees
Sprint to:  5m, 10m – then do 4 Burpees
Sprint to:  5m, 10m – then do 6 Burpees
Sprint to:  5m, 10m – then do 8 Burpees
Sprint to:  5m, 10m – then do 6 Burpees
Sprint to:  5m, 10m – then do 4 Burpees
Sprint to:  5m, 10m – then do 2 Burpees


 

Thursday:

Lift:

Take 20 minutes to build to today’s “heavy” 1RM Deadlift.

Met-Con:

Every 3 minutes – for 9 minutes

4 Ground to Overhead (95/35) (135/95)
8 Chin-Ups
16 Toes-to-Bar
30 Double-Unders

Score = Total Reps out of 174

 


 

Friday:

Lift:

Power Snatch X3 @70-80% – Every 2 minutes – for 12 minutes

Met-Con:
EMOM-18m

Minute-1:  6 Burpees + 8 Pull-Ups
Minute-2:  8 Push Press (115/73) (135/93)
Minute-3:  10 KB Walking Lunges (53/35) (70/53) *In each hand*

CrossFit the week of 5.7.18

By: 0

Monday:

Lift:

Take 20 minutes to build to today’s “Heavy” 1RM Back Squat

Met-Con:
EMOM-9m

Min-1:  6 Burpee Box Jump-Overs (24/20″) + 6 Pull-Ups / C2B
Min-2:  8 Push-Press (95/65) (115/75)
Min-3:  30 Double-Unders

Then…For Time

20 Burpee Box Jump-Overs (24/20″)
18 Pull-Ups / C2B
16 Push-Press (95/65) (115/75)
60 Double-Unders

 


 

Tuesday:

 

Lift:

Every 90 seconds – for 6 Sets
Strict Press

Set-1:  6@ 70%
Set-2:  4@ 75%
Set-3:  2@ 80%
Set-4:  6@ 75%
Set-5:  4@ 80%
Set-6:  2@ 85%

Met-Con:

4 Rounds for Time (16 minute Cap)

400m Run
30 Walking Lunges
20 Air Squats
10 Sit-Ups

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 sets:
Clean X2@ 70-80%

Met-Con:
Against a Running Clock

16 Toes-to-Bar
12 Handstand Push-Ups
8 Power Cleans (135/95) (155/105)

When Clock reaches 4 minutes, Perform the following:

15 Box Jumps (24/20″)
25 Kettlebell Swings (53/35)
30 Push-Ups

When Clock reaches 9 minutes, Perform the following:

14 Pull-Ups / C2B
20 Deadlifts (135/95) (155/105)
30 Burpees over the Barbell

When Clock reaches 15 minutes, Perform the following:

5 Ground to Overhead (135/95) (155/105)
50 Double-Unders

Workout Ends at 18 minutes

*Score = Total Reps accumulated*
Perfect Score = 225 Reps

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Snatch X2 @70-80%

Lift:

2 Sets – Not for Time: (10 minute Cap)

6-10 Barbell Rows

8 Weighted GHD Hip Extensions
(Use plates for resistance, if scaling – just use Body weight)

Met-Con:
AMRAP-4m

15 Wall Balls (20/14)
20 Double-Unders

Rest 2 minutes, then…

AMRAP-6m

6 Power Snatches (75/53)
8 Overhead Reverse Lunges (75/53)
30 Double-Unders

 


 

Friday:

Lift:

Every 3 minutes – for 3 Sets
Deadlift X1-3 @90%

Conditioning:
Part-1:

4 Rounds

100m Sprint
Immediately into…
200m Recovery Jog

*Rest 1 minute between Rounds*

Immediately Followed by…

Part-2:

3 Rounds

5 Tire Flips
10 Burpees
20 Sledgehammer Hits
100m Run

CrossFit the week of 4.30.18

By: 0

Monday:

Lift:

Take 20 mins to build to today’s “Heavy” 5RM Back Squat

Met-Con:
For Time

Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
12 C2B Pull-Ups / 6 Bar Muscle-Ups

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
*Rest as needed*
8-10 Weighted Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Jerk

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  3 @75%
Set-4:  2 @80%
Set-5:  2 @80%
Set-6:  2 @80%

Met-Con:
AMRAP-16m

6 Ground to Overhead (95/65) (135/95)
8 Alt. Step-Ups / 8 Alt. Pistol Squats
10 V-Ups / Toes-to-Bar
12, 10, 8, 6, 4, 2, 2… Front Squats (95/65) (135/95)

Score = Rounds + Reps
**Front Squats DECREASE by 2 reps each round, until you reach 2 reps. Then just do 2 reps/round**

Accessory Work:

3 Sets, not for Time

6-8 Barbell Row
*Rest as needed*
8 Dumbbell Floor Press

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

3 Position Pause Clean Deadlift + 1 Clean
(2” off floor, Below Knee-Caps, above Knee-Caps)

(Recommended Loading/Set: 55, 60, 65, 70, 75, 80, 80, 80%)
**Focus on maintaining proper position and stiffness throughout the Pause Clean Deadlift**

Met-Con:
For Time

30 Double-Unders
6 Power Snatches (75/55) (95/65)
10 Overhead Reverse Lunges (75/55) (95/65)

40 Double-Unders
8 Power Snatches
12 Overhead Reverse Lunges

50 Double-Unders
10 Power Snatches
14 Overhead Reverse Lunges

Accessory Work:

3 Sets – Not for Time

8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Thursday:

Lift:

Every 3 mins – for 4 Sets

Deadlift X3-5 @85%

Met-Con:
4 Rounds for Time

10 Box Jumps (24/20”) (30/24”)
40 Double-Unders
12/9 Calorie Row

 


 

Friday:

Lift:

Every 90 seconds – for 8 Sets

Hang Snatch + Snatch
(Recommended Loading/Set: 55, 60, 65, 70, 72, 72, 75, 75%)

Met-Con:
EMOM-21m

Min-1:  12/8 Calorie Row
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

CrossFit the week of 4.23.18

By: 0

Monday:

Lift:

Every 2 mins – for 5 Sets
Jerk

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  3 @75%
Set-4:  2 @80%
Set-5:  1-2 @85%

Lift:

One set for MAX unbroken reps of:
Push Press @65% of 1RM Push Press

Met-Con:
Against a Running Clock (20 minute Cap)

0-3 mins

12 Toes-to-Bar
8 Strict Handstand Push-Ups
4 Power Cleans (135/95) (155/105)

When Clock reaches 3 minutes, Perform the following:

3-8 mins

10 Box Jumps (24/20″) (30/24″)
20 Push-Ups
30 Kettlebell Swings (53/35) (70/53)

When Clock reaches 8 minutes, Perform the following:

8-14 mins

10 Pull-Ups / C2B
20 Burpees over the Barbell
30 Deadlifts (135/95) (155/105)

When Clock reaches 14 minutes, Perform the following:

14-20 mins

5 Ground to Overhead (135/95) (155/105)
100 Double-Unders

Score = Total Reps & Completion Time (Tie-Break)
Total Possible Reps = 249

 


 

Tuesday:

Lift:

Every 2 minutes – for 3 Sets
Back Squat X5 @65%

Met-Con:
AMRAP-4m

10 Wall Balls (20/14)
5 Burpee Box Jump-Overs (24/20”)

Rest 2 mins

AMRAP-4m

5 Toes-to-Bar
10 Pull-Ups / C2B

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Hang Snatch X2 @65-70%

Met-Con:
For Time

200m Run
30 Overhead Squats (75/55) (95/65)
20 Double-Unders

200m Run
20 Overhead Squats (75/55) (95/65)
30 Double-Unders

200m Run
10 Overhead Squats (75/55) (95/65)
40 Double-Unders

 


 

Thursday:

Lift:

Every 3 mins – for 5 Sets

Deadlift X3-5 @80%

Met-Con: Partner WOD
AMRAP-20m

Partner 1:  Row 500m / Run 400m

Partner 2:  Completes the following until Partner 1 finishes rowing. Partner 1 picks up where Partner 2 left off.

5 Tire Flips
10 Burpees
15 Goblet Squats (53/35) (70/53)

 


Friday:

Lift:

Every 3 mins – for 4 Sets
Front Squat X5-7 @75%

Met-Con:
3 Rounds for Time

15 Med-Ball Cleans (20/14)
10 C2B
5 Strict Handstand Push-Ups

CrossFit the week of 4.16.18

By: 0

Monday:

Lift:

Every 3 mins – for 3 Sets
Front Squat X6-8 @65%

Met-Con:
For Time

15-12-9

Push Press (115/75) (155/105)
Burpees over the Barbell

Accessory Work:

3 sets – Not for Time

10-15 GHD Sit-Ups
*Rest 30 seconds*
8-10 DB Rows/Side

 


 

Tuesday:

Lift:

Every 3 minutes – for 4 Sets
Deadlift X5-7 @75%

Met-Con:
3 Rounds For Time

400m Run
30 KB Swings (53/35) (70/53)
15 Box Jumps (24/20”)

Accessory Work:

3 Sets – Not for Time

5-8 Stiff Legged Deadlifts
Rest 30 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Jerk X3 @70-75% of Max Jerk

Met-Con:
3 Rounds of
AMRAP-5m

6 Power Snatch (75/55) (115/75)
30 Double-Unders
6 Strict Handstand Push-Ups

*Rest 2 minutes between Rounds*

 


 

Thursday:

Lift:

Every 3 minutes – for 6 Sets
Back Squat X3-5 @80%

Met-Con:
2 Rounds for Time

30/24 Calorie Row
15 Pull-Ups / C2B
10 ALT DB Snatches (35/25) (50/35)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 45 seconds
12-15 Hip Extensions

 


 

Friday:

Met-Con:

1 Mile Run test


Standards for 1 Mile Run:

  • To the bridge & back

Or…

  • 4 X 400m Runs

Running around the building will not be acceptable.

Rest 8 minutes, then…

Met-Con:
For Time

5 Tire Flips
20 Jumping Lunges
20 Push-Ups
5 TireFlips
10 Jump Squats
10 Burpees
5 Tire Flips

CrossFit the week of 4.9.18

By: 0

Monday:

Lift:

Every 3 mins – for 3 sets
Deadlift X5-8 @70%

Met-Con:

5 Rounds for Time (15 min Cap)

200m Run
20 Wall Balls (20/14)
10 Box Jumps

Accessory Work:

3 Sets – Not for Time

20 Steps “Death March” w/Dumbbells
-Directly into-
14 Steps Walking Lunges w/Dumbbells

Rest 2 mins between sets

Do NOT put dumbbells down between Death March and Walking Lunges

 


 

Tuesday:

Lift:

Every 2 mins – for 5 sets (10 mins)
Strict Press X5-8 @75%

Met-Con:
EMOM-15m

Min-1:  100m Run + 5 Burpees
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  50 Double-Unders

Accessory Work:

3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises

 


 

Wednesday:

Lift:

Every 3 minutes – for 5 sets
Back Squat X4-7 @80%

Met-Con:
AMRAP-12m

8 Burpees
6 Power Cleans (115/75) (155/105)
4 C2B / 2 Bar Muscle-Ups
2, 4, 6, 8…Front Squats (115/75) (155/105)**

**Front Squats increase by 2 reps each round**

 


 

Thursday:

Lift:

Every 2 mins – for 6 sets (12 mins)

1 Hang Snatch + 2 Tempo Overhead Squats (3 sec Descent, 2 sec @bottom, 1 sec Up)
@65-70% of 1RM Snatch

Met-Con:
4 Rounds For Time: (20 min Cap)

400m Run
15 Toes-to-Bar
8 Overhead Squats (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time:

8-10 Strict Ring Dips
Rest 30 seconds
8-10 DB Rows

 


 

Friday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
1 Push Press + 2 Split Jerks @70-75%
of 1RM Jerk

Met-Con:
For Time

1,000m Row / 800m Run
20 Alt. Step-Ups (24/20”) / Alt. Pistols
30 Handstand Push-Ups / 30 HSPU from 4” Deficit
40 Goblet Squats (53/35) (70/53)
50 Russian KB Swings (53/35) (70/53)
60 Burpees

Accessory Work:

For Completion – Not for Time:

60 seconds L-Sit
*Rest 45 seconds*
30 Roll-to-Candlestick
*Rest 45 seconds*
30 V-Ups

CrossFit the week of 4.2.18

By: 0

Monday:

Lift:

Every 3 mins – for 3 Sets

Front Squat X6-8 @60%

Met-Con:

AMRAP-8m:
30 Double-Unders*
12 Push Press (75/55) (115/75)
8 Burpees Over the Barbell

*Rest 2 mins, THEN…*

AMRAP-10m:
25 RKB Swings (53/35) (70/53)
15 Goblet squats Squats
10 Burpees

*Scale for Dubs: 90 singles*

 


 

 

Tuesday:

Lift:

Every 3 mins – for 4 sets
Back Squat X5-8 @73%

Met-Con:
Every 4 minutes – for 16 minutes: (4 Rounds)

500m Row
8 Deadlifts (185/125) (225/155)
10 Pull-Ups / 4 Bar Muscle-Ups

Score = Reps (19 for RX, 12 for Performance/Round)

 


 

Wednesday:

Lift:

Every 2 minutes – for 5 Sets
Strict Press X5-8 @70%

Met-Con:
For Time: (20 min Cap)

20 American Kettlebell Swings (53/35) (70/53)
10 Box Jumps (24/20)
20 Wall Balls (20/14)

30 American Kettlebell Swings (53/35) (70/53)
15 Box Jumps
30 Wall Balls (20/14)

40 American Kettlebell Swings (53/35) (70/53)
20 Box Jumps
40 Wall Balls (20/14)

 


 

 

Thursday:

Lift:

Every 3 mins – for 3 sets

Deadlift X6-8 @68%

Met-Con:
3 Rounds for Time (15 min Cap)

5 Front Squats (135/95) (185/125)
400m Run
8 Push ups / HSPU

 


 

 

Friday:

Met-Con:
Teams of 2, for time (one person working at a time):

2000m Row
100 Walking Lunges
90 KB Swings
80 Burpees
70 Wall Balls (20/14)
60 Ring Rows
50 Toes to Bar
60 Step Ups
70 Pull Ups
80 Push Ups
90 Ab Mat Sit Ups
100 Air Squats
2000m Row

CrossFit the week of 3.26.18

By: 0

Monday:

Lift:

Every 3 mins – for 3 sets
Back Squat X6-8 @70%

Met-Con:
For Time

Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
14 C2B Pull-Ups / 6 Bar Muscle-Ups

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
10 Dead bugs / side
8-10 Weighted Back/Hip Extensions

*Rest as needed*

 


 

Tuesday:

Lift:

Every 90 sec – for 5 sets

Strict Press X5-8 @65%

Met-Con:
AMRAP-12m

12 Goblet Squats (53/35) (70/53)
12/8 cal Row
6 Handstand Push-Ups / 6 – 3” Deficit Handstand Push-Ups

Accessory Work:

3 Sets – Not for Time
15 V-Ups
6-8 Dumbbell Rows/Side

 


 

Wednesday:

 

Lift:

Every 2 mins – for 3 sets
Deadlift X6-8 @65%

Met-Con:
For Time

50 Double-Unders
6 Power Snatches (75/55) (115/75)
12 Front Rack Reverse Lunges (75/55) (115/75)

50 Double-Unders
12 Power Snatches (75/55) (115/75)
14 Front Rack Reverse Lunges (75/55) (115/75)

50 Double-Unders
18 Power Snatches (75/55) (115/75)
16 Front Rack Reverse Lunges (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
10-12 Dumbbell Hammer Curls/side

 


 

Thursday:

Met-Con:
EMOM-9m:

Min-1:  15 Wall-Balls (20/14)
Min-2:  MAX Cal Row
Min-3:  40m Farmer Carry (53/35) (70/53)

Rest 3 mins, Then…

EMOM-9m:

Min-1:  10 Burpee Box Jumps / Burpee Box Jump-Overs (24/20”)
Min-2:  14 Alt. KB or DB Snatches (53/35) (70/53)
Min-3:  MAX Cal Row

Score = Total Calories

*Rest 5 minutes, Then…*

3 Rounds for Time

20 Wall Balls (20/14)
40m Farmer Carry (53/35) (70/53)
10 Burpee Box Jumps / Burpee Box Jump-Overs (24/20”)
14 Alt. KB or DB Snatches (53/35) (70/53)
20/15 Calorie Row

Score = Time

Two scores at the end of the WOD: Calories & Time.

 


 

Friday:

Lift:

Every 90 sec – for 6 Sets
3 Push Press + 2 Split Jerk w/2 sec pause in Dip position @60-65% of Max Jerk

Met-Con:
Every 4 minutes – for 16 mins

8 Ground to Overhead (115/75) (135/95)
14 Alt. Step-Ups / 10 Alt. Pistol Squats
15 Toes-to-Bar
8 Front Squats (115/75) (135/95)

Score = Total Number of Reps out of 180 (RX), 164 (Performance)

CrossFit the week of 3.19.18

By: 0

Monday:

Lift:

Back Squat (20 m Cap)

Set-1:  5 @60%
Set-2:  5 @70%
Set-3:  5 @75%
Set-4:  5 @80%
Set-5:  5 @85%

*Rest 2-3 mins between Sets*

Met-Con:
For Time

21-15-9-6-3 DB Thrusters (35/20) (50/35)
50 Double-Unders

 


 

Tuesday:

Lift:

Every 2 minutes – for 5 Sets:
Hang Clean + Clean

Set-1:  @65%
Set-2:  @70%
Set-3:  @75%
Set-4:  @80%
Set-5:  @85%
Set-6:  @85+%

Met-Con:
For Time

40 Handstand Push-Ups / 30 Strict HSPU
50 Wall-Balls (20/14)
60 Burpees

 


 

Wednesday:

Lift:

EMOM-12m
Push Press X1
*Build to a heavy set*

Met-Con:
AMRAP-7m

250m Row
5 C2B Pull-Ups / Bar Muscle-Ups
3 Power Snatches (95/65) (135/95)

*Rest 3 mins, then…*

AMRAP-7m:

4 Power Cleans (135/95) (185/125)
8 T2B
12 Over the Bar Burpees

 


 

Thursday:

It is recommended that you either take today off to rest, or just engage in a light workout if you are planning on doing 18.5 tomorrow.

There will be two options for the WOD today. If you are going to be doing 18.5 tomorrow, then we recommend you do the running WOD. If you’re not planning on doing 18.5 tomorrow, feel free to do the second WOD.

Met-Con:  (Option 1 – Doing 18.5 tomorrow)
Not for Time

800m Run @65% effort
*Rest 90 seconds*

600m Run @70% effort
*Rest 90 seconds*

400m Run @75% effort
*Rest 90 seconds*

200m Run @80% effort

Met-Con: (Option 2 – Not doing 18.5 tomorrow)
EMOM-21m

Min-1:  15/12 Calorie Row
Min-2:  40m Farmer Carry (53/35) (70/53)
Min-3:  20 Russian KB Swings (53/35) (70/53)

 


 

Friday:

“CrossFit Open Event 18.5”

 

Most likely something involving thrusters 🙂