Workout Of The Day

  • Monday, December 10, 2018

    (A) Warm Up - EMOM x 9:00 (3 Rounds)

    Minute 1: 12/10 Cal Row

    Minute 2: 4 Alternating Spidermans w Reach/side + 5 push ups

    Minute 3: 10 Russian KBS

    Into…

    2 Rounds:

    3 Inchworms

    6 Barbell OHS

    (B) Snatch Drills

    3 Scarecrow Snatch - EMOM x 3:00 (PVC, Empty Bar, 20%)

    Into…

    EMOM x 12:00

    Minutes 1-3: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch (60%, 63%, 66%)

    Minute 4: Rest

    Minute 5: 1 Snatch @ 70%

    Minute 6: 1 Snatch @ 73%

    Minute 7: 1 Snatch @ 76%

    Minute 8: Rest

    Minute 9: 1 Snatch @ 79%

    Minute 10: 1 Snatch @ 82%

    Minute 11: 1 Snatch @ 85%

    Minute 12: Rest

    Then…

    3 Singles, not on the clock, @ 85%+

    (C) For Time:

    21-15-9

    STRICT Barbell Press (75/55)

    Ring Dips

    Push Ups

  • Thursday, December 6, 2018

    (A) Warm Up - 3:00 Easy Row or Bike

    Into…

    2 rounds:

    5 Strict Pull Ups

    5 Tempo Wall Squats

    10 Push Ups

    15 Sit Ups

    (B) Clean Skill Work

    EMOM X 20:00

    Minutes 1-3: 1 Clean Pull + 3 Tall Cleans + 1 Hang Squat Clean + 1 Squat Clean, all @ 38% of 1RM Clean

    Minutes 4, 5, 6: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (68%, 71%, & 74%)

    Minute 7: Rest

    Minute 8: 1 Squat Clean @ 77%

    Minute 9: 1 Squat Clean @ 80%

    Minute 10: 1 Squat Clean @ 83%

    Minute 11: Rest

    Minute 12: 1 Squat Clean @ 80%

    Minute 13: 1 Squat Clean @ 83%

    Minute 14: 1 Squat Clean @ 86%

    Minute 15: Rest

    Minutes 16 - 20: 3 attempts @ a heavy single

    (C) AMRAP in 15:00

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

  • Wednesday, December 5, 2018

    (A) Warm Up - EMOM x 12:00 (4 Rounds)

    Minute 1: :50s Row

    Minute 2: :30 Plank + 5 PVC Shoulder Passes

    Minute 3: 5 DB Presses w/ Pause at the top

    Minute 4: 5 GM + 3 Elbow Rotations + 5 Push Press

    (B) Split Jerk (week #2)

    Pausing Split Jerk - 3 sets x 2 reps  - all @ 73%, every 90s

    *2 sec pause in bottom + 2 sec pause in catch OF EACH REP

    Into…

    3 Jerk Drives +  1 Split Jerk - 3 sets (76%, 79%, 82%), every 90s

    Into…

    Split Jerk -  5 sets x 1 rep, every 2:00, starting at 85% and building

    (C) “Heave Ho” Part 1

    AMRAP in 3:00

    9/6 Cal Ski

    9 Power Snatches (75/55)

    Rest 3:00

    “Heave Ho” Part 2

    AMRAP in 3:00

    9/6 Cal Ski

    7 Power Snatches (95/65)

    Rest 3:00

    “Heave Ho” Part 3

    AMRAP in 3:00

    9/6 Cal Ski

    5 Power Snatches (115/75)


    COMP WOD. - 5pm

    @ 0:00 - 42-30-18 reps for time:

    T2B

    Cal Ski

    Ring Dips

    Synchro OHS (21-15-9) - 115/75

    @ 25:00

    3 Rounds:

    50 Double Unders

    30 KBS

    50 Double Unders

    10 Power Cleans (205/145)

  • Saturday, December 1, 2018

    8AM - 3-Person Team Comp WOD

    @ 0:00 - 5 Rounds:

    15 Cal Bike

    15 KBS

    15 HSPU

    *One person at each station, rotating through the 5 rounds

    @ 25:00

    120 Pull Ups

    150 Wall Ball

    90 C2B

    120 Synchro DB Snatches

    60 Bar MU

    90 Back Squats (first 30 @ 225/155, second 30 @ 185/125, last 30 @ 155/05)


    9AM - Daily WOD

    INDIVIDUAL

    Front Squats

    3 reps @ 80%

    1 rep @ 85%

    3 reps @ 80%

    1 rep @ 87%

    3 reps @ 80%

    1 rep @ 89%

    Team Conditioning

    Teams of 3:

    5 rounds, for max reps

    1:00 Wall Ball

    1:00 Bike

    1:00 Alternating DB Snatch

    *Rest 1:00 Between rounds

  • Tuesday, November 27, 2018

    (A) 5 minutes to BS and chit chat…

    (B) This will start at 5:00 on the running clock…Warm Up - EMOM x 12 minutes:

    Minute 1 - 12/10 Cal Row

    Minute 2 - 2 Alternating Spidermans w/ Reach + 5 Push Ups

    Minute 3 - 10 PVC OHS

    Minute 4 - 15 Russian KBS 

    (B) Back Squat Waves - @ 20:00

    3 reps @ 80%

    2 reps @ 82%

    1 rep @ 84%

    3 reps @ 82%

    2 reps @ 84%

    1 rep @ 86%

    3 reps @ 84%

    2 reps @ 86%

    1 rep @ 88%

    *Rest 2:00 between sets

    (C) AMRAP in 10:00 - @ 45:00

    5 T2B

    5 HSPU

    10 Sit Ups

  • Saturday, November 24, 2018

    8AM - PARTNER COMP WOD

    @0:00 - 3 rounds:

    9 Rope Climbs

    36 HSPU

    6 Muscle Ups

    @ 25:00 - 2 Rounds:

    1000m Ski

    50 Deadlifts (185/125)

    40 Front Squats (155/105)

    30 Push Press (135/95)


    9AM - DAILY WOD

    INDIVIDUAL

    (A) 4-point Pausing Clean Deadlift (2” off the floor - knees - mid-thigh - high hang) x 3 sets, Every 90s

    (B) EMOM x 10:00 - 1 Hang Clean

    Partner Conditioning

    AMRAP in 20:00

    20 Walking Lunges, each (partner performs a hollow hold)

    15 Push Ups (partner hangs from rig)

    10 Cal Bike (partner holds farmer’s carry)

  • Tuesday, November 20, 2018

    (A) Warm Up

    500m Row

    Into…

    T-spine MedBall opener

    20 PVC Shoulder Passes

    5 Tempo Wall Squats

    Scorpion Stretch

    Into..

    Snatch Barbell Warm Up

    (B) Snatch Drills

    EMOM x 3:00 - Sotts Press x 3 reps

    Into…

    EMOM x 3:00 - Tall Snatch x 2 reps

    Into…

    Every 90 sec for 5 sets - 1 Snatch Balance

    Into…

    Every 90 sec for 6 sets - 1 Snatch Lift-Off + 1 Snatch from Knees

    *Perform a snatch lift-off to knees, pause 2 sec., then perform a snatch

    (C) 5 Rounds:

    20 Cal Bike

    15 HSPU

    20 Sit Ups

  • Monday, November 19, 2018

    (A) Warm Up

    3 sets:

    1:00 Bike

    6 Alternating Spiderman w/Reach

    3 RBM

    5 Tempo Back Extensions

    (B) Back Squats

    2 reps x 5 sets @ 90%

    (C) 4 Rounds:

    40 Double Unders

    20 Wall Ball (Goal is unbroken)

    15 C2B

  • Friday, November 16, 2018

    (A) Warm Up

    3:00 Row - final :10s of each minute, Fast

    Into…

    2 Rounds:

    10 Back Extensions

    10 Cossack Squats

    :20 Single Arm Hang/Arm (feet stay on floor)

    :20 Kneeling Box Stretch 

    (B) Deadlift - 

    EMOM x 9:00 - 1 rep at 80%+

    (C) AMRAP in 20:00

    200m Ski

    10 Burpees

    10 Dips

    10 DB Hang C&J (5L/5R) (50, 35)

  • Thursday, November 16, 2018

    (A) Warm Up

    3 rounds:

    Bike 10 Cals (easy)

    5 Tempo Wall Squats

    6 Alternating Spiderman/reach/side

    PVC Front Rack Stretch

    (B) Front Squat Wave 

    4 reps @ 75-80%

    3 reps @ 80-85%

    2 reps @ 85-90%

    4 reps @ 80-85%

    3 reps @ 85-90%

    2 reps @ 90-95%

    (C) “Jackie”

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, November 10, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 42-30-18 reps

    Power Snatch (75/55)

    Ski Cals

    OTB Synchro Burpees

    @ 25:00 - 3 Rounds for time:

    50 Toes through Rings

    40 Box Step Overs (40/30)

    30 C2B


    9AM - Daily WOD

    Partner Conditioning

    For Time:

    20 Hang Squat Snatch

    40 Pull Ups

    60 Push Press

    80 Sit Ups

    100 Cal Row

    80 Sit Ups

    60 Push Press

    40 Pull Ups

    20 Hang Squat Snatch

  • Thursday, November 8, 2018

    (A) Warm Up - 

    3:00 Row, last :10 of each row - FAST

    Into…

    :20 T-Spine MedBall Stretch

    :20 Spiderman/side

    :20 Samson/Side

    Into…

    Group Barbell Warm Up for Snatch Drills

    (B) Snatch Drills - *Same progressions as last week. Focusing always on mechanics, see if you can increase the weight by 3-5% for the Snatch Balance + OHS

    EMOM x 3:00 - 
    3 Snatch Press from Behind the Neck in Receiving Position 

    Into…

    EMOM x 3:00 - 
    2 Snatch Drops 

    Into…

    Every 2 minutes, for 10 minutes (5 sets) - 
    2 Snatch Balance  + 1 Overhead Squat

    Into…
    Every 2 minutes, for 8 minutes (4 sets), complete:
    High Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch

    (C) Every 4 minutes for 16:00:
    1:00 Bike for Max Cals

    Immediately Into…

    2 rounds
    6 C2B 

    12 Wall Ball 


  • Wednesday, November 7, 2018

    (A) Warm Up

    3 rounds:

    Bike 10 Cals (easy)

    5 Tempo Wall Squats

    6 Alternating Spiderman/reach/side

    (B) Every 2:30 x 6 sets:

    3 Pausing Front Squats (heavier than last week)

    (C) AMRAP in 15:00

    25’ OH DB Traveling Lunge (R)

    25’ OH DB Traveling Lunge (L)

    10 T2B

    20 Alt. DB Snatch (50/35)


  • Tuesday, November 6, 2018

    A) Warm Up

    1:00 Easy Row

    1:00 Double Unders

    Scorpion Stretch x :30/ side

    Into..

    2 sets:

    10 HR Push Ups

    3 Alternating Warrior Squats Into RBM

    :30 Forearm Plank

    (B) EMOM x 5:00 - 

    :40 HSPU for max reps

    (C) Jerk Skill

    Every 90 for 2 sets:

    3 Tall Jerks

    Into…

    Every 2:00 for 6 sets:

    4 Split Jerks

    (D) 4 Sets:

    Within a 4:00 window:

    21-18-15-12 Bike Cals, to begin each round

    30 Double Unders

    15 Sit Ups

    Max HSPU in remaining time

  • Friday, November 2, 2018

    (A) Warm Up - 

    3:00 Light Bike*
    Final 10 seconds of each minute, fast pace.

    Into…

    2 Rounds:
    6 Spidermans and reach, alternating 
    :10s second Samson Stretch, each side
    3 Inchworms

    (B) “Never Ending Story”

    AMRAP in 4:00

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH

    40 KBS

    50 Double Unders

    REST 3:00

    AMRAP in 6:00

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH (95/65)

    40 KBS

    50 Double Unders

    REST 3:00

    FOR TIME:

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH

    40 KBS

    50 Double Unders

  • Thursday, November 1, 2018

    (A) Warm Up

    1:30 Slow Bike or Row
    1 Round of 5 Strict Pull-Ups + 10 Pushups + 5 Tempo Wall Squats
    :20s Samson Stretch each side 
    5 Kip Swings + 3 Kipping Pull Ups

    Into…

    1:00 Bike or Row
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations

    Into…

    :30s Fast Bike or Row
    3 Strict Presses + 3 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Overhead Squats

    (B) Snatch Drills

    EMOM x 3 minutes:
    Snatch Press from Behind the Neck in Receiving Position x 3 reps

    Into . . .

    EMOM x 3 minutes:
    2 Snatch Drops 

    Into. . .

    Every 2 minutes x 10 minutes (5 sets):
    2 Snatch Balance + 1 Overhead Squat

    Into…
    Every 90s x 5 sets:
    3 High Hang Snatch @ 65-70% 

    (C) “Bar Fight”

    AMRAP in 15:00

    250m Row

    20 Wall Ball

    10 T2B

    5 Power Cleans (155/105)

  • Wednesday, October 31, 2018

    *PLEASE NOTE...THERE IS NO COMP WOD TONIGHT! THERE WILL BE A 5PM AND 6PM DAILY WOD! NO 7PM THIS EVENING!

    (A) Warm Up

    3:00 Row (:50 easy/:10 fast with each minute)

    Into…

    2 sets:

    :20 Spiderman Hold/side

    :20 Wrist Stretch 

    10 Cal Bike

    10 Tempo Air Squats

    Into…

    Barbell Warm Up

    3 Deadlifts 

    3 Clean Pulls

    3 Power Cleans

    3/side Elbow Rotations

    3 Pausing Front Squats

    (B) Front Squats

    Every 3:00 x 5 sets - 5 Pausing Front Squats

    *Begin @ 60%

    (C) “Shredded”

    For Time:

    30 Pull Ups

    50 Thrusters (45/33)

    1000m Ski

    *NO COMP WOD

    **5pm and 6pm classes only


  • Tuesday, October 30, 2018

    (A) Warm Up

    2 Rounds:

    10 Cal Ski

    :30 Med Ball Thoracic Opener

    Into…

    2 Rounds:

    10 Cal Bike

    10 Scap Push Ups

    10 HR Push Ups

    10 Alt. Reverse Lunges

    (B) HSPU Conditioning (Week #5)

    For Max reps:

    90 sec on

    30 sec Rest

    60 sec on

    30 sec Rest

    30 sec on

    (C) “Fat Lip”

    30-20-10

    HR Push Ups

    Bike Cals

    Push Press (115/75)

  • Saturday, October 27, 2018

    8AM - TEAM COMP WOD

    9AM - Daily WOD

    INDIVIDUAL - “Gwen”

    15-12-9 UNBROKEN Clean and Jerks

    *Score is your weight selected. This is a classic CF Benchmark. Rest as needed between sets, BUT THEY MUST BE PERFORMED UNBROKEN

    Partner Conditioning 

    “Overkill”

    5 Rounds:

    400m Row (Teammate 1)

    (Teammate 2)

    5 Pull Ups

    10 Air Squats

    15 KBS

    20 Sit Ups

  • Friday, October 26, 2018

    (A) Warm Up

    3:00 Light Row*
    Final 10 seconds of each minute, fast pace.

    Into…

    2 Rounds:
    6 Spidermans and reach, alternating 
    :10s second Samson Stretch, each side
    3 Inchworms

    Low intensity…
    1 Round:
    10 Air Squats
    3 DB Deadlifts, each side (light)
    3 DB Hang Power Snatches, each side (light)
    5 Calorie Row

    Mod. intensity…
    1 Round:
    7 Wall Ball
    3 DB Snatches, each side (light to mod.)
    5 Calorie Row

    High intensity:
    1 Round:
    5 Wall Ball
    3 DB Snatches, each side (workout weight)
    5 Calorie Row

    (B) “Lovely Cruise”

    5 Rounds for max reps:

    1:00 Wall Ball

    1:00 Alternating DB Snatches (50/35)

    1:00 Calorie Row

    1:00 Rest

    (C) Deadlift

    10 minutes for a 1RM

  • Thursday, October 25, 2018

    (A) Warm Up

    1:30 Slow Bike or Row
    1 Round of 5 Strict Pull-Ups + 10 Pushups + 5 Tempo Wall Squats
    :20s Samson Stretch each side 
    5 Kip Swings + 3 Kipping Pull Ups

    Into…

    1:00 Bike or Row
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations

    Into…

    :30s Fast Bike or Row
    3 Strict Presses + 3 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Overhead Squats

    (B) Snatch Drills @ 15:00

    Every 90 sec - 4 sets x 3 reps - Behind the neck strict press

    Every 90 sec - 4 sets x 3 reps - Behind the neck Push Jerk

    Every 90 sec - 3-Position Power Snatch x 5 sets

    *Begin at 55% and build

    (C) “Landfall”

    AMRAP in 4:00

    21 Cal Ski

    15 Cal Bike

    45 Double Unders

    Rest 4:00

    AMRAP in 4:00

    45 Double Unders

    15 Cal Ski

    9 Cal Bike

    Rest 4:00

    AMRAP in 4:00

    21 Cal Bike

    45 Double Unders

    9 Cal Ski

  • Tuesday, October 23, 2018

    (A) Warm Up - @0:00 - 10:00

    1:50 Light Row, :10 Fast Row

    5 Spidermans, each leg, alternating

    :50s Light Row, :10 Fast Row

    5 Inchworms

    :20s Moderate Row, :10s Fast Row

    (B) 2K Row - @ 10:00

    (C) HSPU Conditioning (Week #4) - @ 30:00

    *Based off Tuesday, October 2 HSPU “Total”

    AMRAP in 5:00, unbroken sets of 15% of your “total”

    *Your goal is to perform as many unbroken sets of 15% as you can in 5 minutes

    (D) Power Clean & Jerk Skill Work

    Part #1 - Every 90 sec x 6 sets:

    2 Pausing Power Cleans (pause occurs at the knees for both reps)

    Part #2- Every 90 sec x 6 sets:

    1 Pausing Jerk Drive + 2 Push Jerks (from the rack)

  • Saturday, October 20, 2018

    8AM - 3-PERSON TEAM COMP WOD

    9AM - Daily WOD

    Individual - Back Squat

    Every 90 seconds x 7 sets:

    1 Pause Back Squat + 1 Back Squat

    *Start at 60% of your 1RM

    Partner Conditioning 

    AMRAP in 25:00

    “Junk In Your Trunk”

    400m Run (both teammates), both

    30 Wall Ball, shared

    20 Cal Bike, shared

    10 Bear Hug Traveling Lunges (with med ball), each

  • Saturday, October 20, 2018

    8AM - 3-PERSON TEAM COMP WOD

    9AM - Daily WOD

    Individual - Back Squat

    Every 90 seconds x 7 sets:

    1 Pause Back Squat + 1 Back Squat

    *Start at 60% of your 1RM

    Partner Conditioning 

    AMRAP in 25:00

    “Junk In Your Trunk”

    400m Run (both teammates), both

    30 Wall Ball, shared

    20 Cal Bike, shared

    10 Bear Hug Traveling Lunges (with med ball), each

  • Friday, October 19, 2018

    (A) Warm Up

    2 Rounds:

    :50s easy Bike

    :10s fast

    3 Inchworms

    5 Scap Retractions

    7 Wall Squats

    Into…

    2 Rounds:

    3 STRICT Pull Ups

    6 Kip Swings

    9 Push Ups

    12 Sit Ups

    (B) “Total Package” - @15:00

    AMRAP in 15:00

    25 OTB Burpees

    25 Pull Ups

    25 Cal Row

    25 HSPU

    (C) “Extra Help” - @35:00

    AMRAP in 5:00

    7 Cal Bike

    2 Wall Climbs

    Immediately into…

    AMRAP in 5:00

    5 Pendlay Rows

    :20s Ring Support Hold

    Immediately into…

    AMRAP in 5:00

    :10s L-Hang

    15 AbMat Sit Ups


  • Thursday, October 18, 2018

    (A) Warm Up

    200 Meter Jog
    10 Calorie Bike
    5 Spidermans and reach each side
    :20s Samson Stretch each side 

    Into…
    15 Sit Ups
    10 Tempo Air Squats
    3 Inchworms

    Into…

    Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press
    5 RDLs

    (B) “Going For A Quick Ride”

    AMRAP in 20:00

    12 T2B

    16 Deadlifts (135/95)

    12 Cal Bike

    (C) “Durante Core”

    5 Rounds:

    10 Hollow Rocks

    10 V-Ups

    10 Tuck Ups

    :10s Hollow Hold

    1 Minute Rest

  • Wednesday, October 17, 2018

    (A) Warm Up

    2 Rounds:

    1:30 Light Row

    5 Hand Release Push ups

    10 Tempo Air Squats

    6 Alternating Warrior Squats

    Into…

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 RDLs

    5 Front Squats

    (B) Hang Squat Cleans

    Every 90s x 7 sets:

    1 *Pausing Hang Squat Clean + 1 Hang Squat Clean

    *Pausing 3 seconds in the bottom

    Set #1: 55%

    Set #2: 60%

    Set #3: 65%

    Set #4: 70%

    Set #5, 6, & 7: 70-85%

    (C) “Take It In The Front”

    AMRAP in 5:00 - Push Press

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105

    Rest 3:00

    AMRAP in 5:00 - Front Squat

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105

    Rest 3:00

    AMRAP in 5:00 - Hang Power Clean

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105


    PARTNER COMP WOD - 5pm

    @ 0:00 - “Take It In The Front v.2”

    AMRAP in 7:00 - Push Press

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    Rest 3:00

    AMRAP in 7:00 - Front Squat

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    Rest 3:00

    AMRAP in 7:00 - Hang Power Clean

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    @ 35:00 - “You Can Do It Put Your Back Into It”

    AMRAP in 20:00

    30 Cal Row

    30 Pull Ups

    30 Deadlifts (225/135)

    30 Cal Ski

  • Tuesday, October 16, 2018

    (A) Warm Up @0:00 - 15:00

    1:30 Easy Bike or Row

    1 Round of 5 Ring Rows + 10 Push Ups + 15 PVC OHS

    :20 Samson into Spiderman/side

    1:00 Bike or Row

    5 GM

    5 Back Squats

    5 Elbow Rot.

    :30 Fast Bike or Row

    3 Front Rack Strict Press + 3 Snatch Grip Strict Press

    3 RDL

    3 Snatch Pulls

    3 Power Snatch

    (B) HSPU Conditioning (Week #3) @15:00

    *Based off Tuesday, October 2 HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken. This is a slight jump in reps from last week:

    3 Rounds:

    Set #1: 22% of “total”

    Set #2: 18% of “total”

    Set #3: 14% of “total”

    *Rest 2:00

    (C) Power Snatch @ 30:00

    10-8-6-4-2, Every 2:00:

    Set #1: 10 reps @ 60%

    Set #2: 8 reps @ 65%

    Set #3: 6 reps @ 70%

    Set #4: 4 reps @ 75%

    Set #5: 2 reps @ 80%

    (D) Midline @ 45:00

    100 AbMat Sit Ups

    *Every minute, :15s plank

  • Monday, October 15, 2018

    (A) Warm Up @0:00 - 15:00

    1:30 Easy Bike or Row

    1 Round of 5 STRICT Pull Ups + 10 Push Ups + 15 PVC OHS

    :20 Samson into Spiderman/side

    5 Kip Swings + 3 Kipping Pull Ups

    1:00 Bike or Row

    5 GM

    5 Back Squats

    5 Elbow Rot.

    :30 Fast Bike or Row

    3 Front Rack Strict Press + 3 Snatch Grip Strict Press

    3 RDL

    5 OHS

    (B) STRICT Pull Up Conditioning, Week #3 - @ 15:00

    *You will need to look up your total number achieved Monday, October 1 on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

    3 Rounds:

    30% of your STRICT Pull Up “total”

    1:30 Light Row

    20% of your STRICT Pull Up “total”

    Rest 1:30

    (C) “Just Peachy” @35:00

    AMRAP in 20:00

    35 Double Unders

    20 Cal Row

    15 OHS (95/65)

  • Saturday, October 13, 2018

    TEAM FITNESS

    5 Rounds:

    1:00 Pull Ups

    1:00 Row

    1:00 Hand-Release Push Ups

    140m Run

    1:00 KBS 

  • Thursday, October 11, 2018

    (A) Warm Up @0:00 - 15:00

    2 Rounds:

    250m Row

    3 Spiderman and Reach, each leg, alternating

    5 Scap Retractions 

    15 Sit Ups

    Into...

    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Elbow Rotations
    5 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Hang Muscle Snatches
    5 Power Snatches

    (B) Snatch Work

    @ 15:00 - EMOM x 5:00 - 1 Pausing OHS + 1 Snatch Balance

    @ 20:00 - In 5 minutes, build to a moderate 3-position Snatch (high to low)

    @ 25:00 - In 5 minutes, find a heavy single 

    (C) “110%”

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (135/95)

    9 Burpee Box Jump Overs

    Rest 4:00

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (115/75)

    9 Burpee Box Jump Overs

    Rest 4:00

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (95/65)

    9 Burpee Box Jump Overs

  • Tuesday, October 9, 2018

    (A) Warm Up 

    1 Round:

    250m Row

    3 Spiderman and Reach, each leg, alternating

    5 Scap Retractions 

    15 Sit Ups

    :30s Single Unders

    Into...

    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Elbow Rotations
    5 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Hang Muscle Snatches
    5 Power Snatches

    Into…

    1 Round:
    250m Easy Row
    5 Pushups
    :10s Double Unders
    1-3 HSPU

    (B) HSPU Conditioning (Week #2)

    *Based off of last Tuesday’s HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken:

    3 Rounds:

    Set #1 – 20% of HSPU total from Oct. 2

    Set #2 – 16% of HSPU total from Oct. 2

    Set #3 – 12% of HSPU total from Oct. 2

    2:00 Rest

    (C) “Only Time Will Tell”

    AMRAP in 20:00

    30 Double Unders

    15 Power Snatches (75/55)

    10 Tuck Ups

  • Monday, October 8, 2018

    (A) Warm Up

    1:30 Slow Bike or Row
    1 Round of “Cindy”
    :30 second Samson Stretch each side 

    Into…

    1:00 Moderate Bike or Row
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations

    Into…

    :30 Fast Bike or Row
    5 Strict Presses
    5 RDLs
    5 Front Squats

    (B) STRICT Pull Up Conditioning, Week #2

    *You will need to look up your total number achieved last Monday on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

    1:00 Light Row, 15% STRICT Pull Ups

    1:00 Light Row, 20% STRICT Pull Ups

    1:00 Light Row, 25% STRICT Pull Ups

    1:00 Light Row, 15% STRICT Pull Ups

    1:00 Light Row, 20% STRICT Pull Ups

    1:00 Light Row, 25% STRICT Pull Ups

    (C) “Not All Heroes Wear Capes”

    5 Rounds:

    400m Run

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    *RX (155/105)

  • Friday, October 5, 2018

    (A) Warm Up

    1:30 Bike

    :30 Double Unders

    :15 Samson into Spiderman/side

    1:00 Bike

    :30 Double Unders

    5 Good Mornings

    5 Back Squats

    :30 Bike

    :30 Double Unders

    5 Strict Presses

    5 RDL

    5 Front Squats

    (B) Barbell Cycling @ 15:00

    Squat Clean Thrusters

    AMRAP :20 – (95/65)

    Rest :40s

    AMRAP :40 – (135/95)

    Rest 1:20

    AMRAP 1:00 – (155/105)

    Rest 1:20

    AMRAP :40s – (135/95)

    Rest :40s

    AMRAP :20s – (95/65)

    (C) “Bedtime Story” - @30:00

    For Time:

    50 Double Unders

    4 Thrusters (95/65)

    4 OTB Burpees

    8 Thrusters

    8 OTB Burpees

    12 Thrusters

    12 OTB Burpees

    16 Thrusters

    16 OTB Burpees

    20 Thrusters

    20 OTB Burpees

    50 Double Unders

  • Thursday, October 4, 2018

    (A) Warm Up

    3 Rounds: 

    :50 light bike/:10 fast bike

    3 Inchworms

    3 Snatch Grip DL

    3 Snatch High Pulls

    3 Tall Snatch

    3 OHS

    (B) Power Snatch Skills

    5 sets:

    3 Snatch Grip Push Jerks + 5-second Pause OHS

    INTO…

    Power Snatch - 5 sets x 3 reps

    Set #1 - 60%

    Set #2 - 65%

    Set #3 - 70%

    Set #4 - 70%+

    Set #5 - 70%+

    (C) “Big Wheels”

    5 Rounds:

    21 DB Squats (one DB, held in the front rack)

    15 Cal Bike

    9 DB Snatch, alternating

  • Wednesday, October 4

    (A) Warm Up - 0:00 - 15:00

    500m Row

    8 Alternating Spidermans

    5 Scap Retractions 

    200m easy run

    10 Air Squats

    10 Box Jumps

    10 KBS

    10 Wall Ball

    (B) “Blow Pop” - @15:00

    4 Rounds for time:

    400m Run

    25 Wall Ball

    25 KBS

    25 Box Jump Overs

    (C) Midline

    2 Rounds:

    :30 High Plank (top of push up)

    :30 Low Plank (forearms)

    :30 Side Plank

    :30 Side Plank

    :30 Low Plank

    :30 High Plank

    *Rest 1:00


    COMP WOD -5pm

    @0:00

    6 Rounds of “Cindy”, alternating movements

    Isabel

    6 Rounds of “Cindy”, alternating movements

    Grace

    6 Rounds of “Cindy”, alternating movements

    @20:00

    30 Burpee Box Jump Overs

    400m Sled push (shared) 50# added on to sled

    50 T2B (shared)

    60 Deadlifts (225/155)

    70 Cal Ski

    @ 45:00

    25 Squat Cleans (185/135)


  • Monday, October 1, 2018

    (A) Warm Up - 0:00 - 10:00

    1:00 Bike or Row

    :15 Samson into Spiderman/side

    5 Good Mornings 

    5 Back Squats

    1:00 Bike or Row

    :15 Samson into Spiderman/side

    Elbow Rotations

    5 Strict Presses

    1:00 Bike or Row

    5 RDL

    5 Front Squats

    (B) Strict Pull Up Conditioning - @15:00

    AMRAP 2:00 

    Rest 1:00

    AMRAP 1:00 

    Rest :30s

    AMRAP :30s 

    (C) Clean & Jerk - @25:00

    Every 2:00 for 6 sets:

    3-Position “Clean” & Jerk

    Set #1 (25:00) – 1 @ 50% 

    Set #2 (27:00) – 1 @ 60%

    Set #3 (29:00) – 1 @ 70% 

    Set #4 (31:00) – 1 @ 75% 

    Set #5 (33:00) – 1 @ 75% – 85% 

    Set #6 (35:00) – 1 @ 75% – 85% 

    (D) “Sweet and Salty”

    AMRAP in 10:00 - @45:00

    12 Cal Row

    12 Power Snatches (95/65)

    12 Cal Row

    12 Hang Clean & Jerks

  • Saturday, September 29, 2018

    8AM - PARTNER COMP WOD

    9AM - DAILY WOD

    INDIVIDUAL - Row Conditioning, 3 x 500m, Resting 3:00 between efforts

    3-Person TEAM FITNESS:

    100 Calorie Bike

    100 Box Jump Overs

    100 Wall Ball

    100 Pull Ups

    100 DB Thrusters

    100 Burpees

    100 Calorie Bike

  • Friday, September 28, 2018

    (A) Warm Up - 0:00 - 12:00

    3 rounds, increasing intensity:

    1:00 Row

    1 Round Strict Cindy

    INTO…

    Barbell Warm up (empty barbell, all done with a snatch grip)

    3 Good Mornings

    3 Back Squats

    3 Elbow Rotations

    3 Behind the Neck Presses

    3 RDLs

    3 OHS

    (B) “Bear Complex” - Every 2:00, for 20 minutes, building

    (C) “Jellies”

    3 Rounds:

    400m Run

    10 Back Squats (155/105)

    30 Sit Ups

  • Thursday, September 27, 2018

    (A) Warm Up - 0:00 - 15:00

    3 Rounds:

    :50 easy bike or Row/:10 fast bike or Row

    3 Inchworms

    3 Spidermans/side

    3 Kip Swings

    3 Pull Ups

    3 Push Ups

    (B) Split Jerk Work

    3 Sets of 3 Tall Jerk

    3 Sets of 3 Jerk Balance

    3 Sets of 3 Pausing Jerk Drives

    *These should all be done EMOM

    INTO…

    7 Sets of the Complex:

    1 Pausing Split Jerk + 1 Split Jerk (No Pause), building

    (C) “Boom Box”

    AMRAP in 15:00

    12 Cal Row

    10 HSPU

    8 Squat Snatches (95/65)

  • Tuesday, September 25, 2018

    (A) Warm Up - @0:00 - 10:00

    1:30 Bike Easy

    3 Inch Worms

    3 Spidermans

    3 RBM

    1:00 Moderate Bike

    3 Inch Worms

    3 Spidermans

    3 RBM

    :30 Hard Bike

    8 Alternating Warrior Squats

    (B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 15:00 - Every 2:00

    3 reps @ 81%

    2 reps @ 84%

    1 rep @ 87%

    3 reps @ 81%

    2 reps @ 84%

    1 rep @ 90%

    3 reps @ 81%

    2 reps @ 84%

    1 rep @ 93%

    (C)  “Hacky Sack”

    3 Rounds

    15 Cal Ski

    45 Wall Ball

    90 Double Unders

  • Monday, September 24, 2018

    (A) Warm Up - 0:00 - 12:00

    3 rounds, increasing intensity:

    1:00 Row

    1 Round Strict Cindy

    INTO…

    Barbell Warm up (empty barbell, all done with a snatch grip)
    3 Good Mornings
    3 Back Squats
    3 Elbow Rotations
    3 Behind the Neck Presses
    3 RDLs
    3 OHS

    (B) Snatch - Every 90 sec...

    Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

    Set #2 – Power Snatch + OHS + Squat Snatch @ 55%

    Set #3 – Power Snatch + OHS + Squat Snatch @ 60%

    Set #4 – 3 Squat Snatches @ 70%

    Set #5 – 2 Squat Snatches @ 75%

    Set #6 – 1 Squat Snatch @ 80%

    Work Sets - Every 2:00
    1 Rep @ 84%

    1 Rep @ 87%

    1 Rep @ 90%

    2 Sets of 1 rep @ 90% – 95% 

    (C) “Choose Your Own Adventure”

    EMOM x 15:00

    Min 1: Max Cal Row

    Min 2: 5 Deadlift + 5 Hang Power Cleans + 5 Push Jerks (MUST BE UNBROKEN)

    Min 3: REST


  • Saturday, September 22, 2018

    8AM - COMP WOD

    @ 0:00 - 3 Rounds:
    200m/400m/600m Run together
    10 Synchro OHS (95/65)
    10 Synchro OTBBurpees
    6-4-2 Short-Rope Climb
    *200m run-1st round, etc.
    *6 SRC - 1st round, etc

    @ 25:00 - 4 Rounds:
    20 Air Squats
    15 HR Push Ups
    10 Ring Dips
    5 Power Cleans (155/105)
    *Partner 1 performs 20 Air Squats, then Partner 2 does 20 Air Squats, etc.


    DAILY WOD - 9AM

    INDIVIDUAL - Split Jerk 1RM

    PARTNER CONDITIONING

    800m Run, together

    10 Alternating FULL rounds of “The Chief”

    400m Run, together

    8 Alternating FULL rounds of “The Chief”

    200m Run, together

    6 Alternating FULL rounds of “The Chief”

  • Wednesday, September 19, 2018

    (A) Warm Up - @ 0:00 - 12:00

    3 sets:

    250m Row

    3 DL

    3 Clean Pulls

    3 Power Cleans

    3 Front Squats

    3 Squat Cleans

    *Increase barbell each round, starting with empty bar

    (B) Clean - @15:00

    Warm-Up Sets - Every 90 seconds

    Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

    Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

    Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

    Set #4 – 2 Squat Cleans @ 70%

    Set #5 – 2 Squat Cleans @ 75%

    Set #6 – 2 Squat Cleans @ 80%

    Working Sets

    3 Sets of 1 @ 85% of 1RM C&J, resting as needed between singles

    2 Sets of 1 @ 90%  of 1RM C&J, resting as needed between singles

    (C) “Double Down” - @40:00

    3 Rounds for time:

    250M Row

    15 HSPU

    30 Sit Ups

    45 Double Unders


    PARTNER COMP WOD - 5PM

    @0:00 - Squat Clean Thruster Ladder, with a 10:00 cap

    8 reps @ 95/65, each partner

    7 reps @ 115/75, each partner

    6 reps @ 135/95, each partner

    5 reps @ 155/105, each partner

    4 reps @ 175/125. each partner

    Max reps @ 195/145 in remaining time

    (B) @ 15:00 - “Triple Double”

    For Time:

    63 Wall Ball

    42 C2B

    45 Wall Ball

    30 C2B

    27 Wall Ball

    18 C2B

    (C) @ 30:00

    4 Rounds, alternating movements:

    24 Cal Row

    22 KBS

    20 Bar Facing Burpees

  • Tuesday, September 18, 2018

    (A) Warm Up - @0:00 - 10:00

    1:30 Bike Easy

    3 Inch Worms

    3 Spidermans

    3 RBM

    1:00 Moderate Bike 

    3 Inch Worms

    3 Spidermans

    3 RBM

    :30 Hard Bike

    8 Alternating Warrior Squats

    (B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 15:00 - Every 2:00

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 84%

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 87%

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 90%

    (C) “From Rags To Riches”

    With a 3:00 running clock:

    27 Push Press (75/55)

    27 OTB Burpees

    Max Cals Bike in remaining time

    Rest 3:00

    With a 3:00 running clock:

    21 Push Press (95/65)

    21 OTB Burpees

    Max Cal Bike in remaining time

    Rest 3:00

    With a 3:00 running clock:

    15 Push Press (115/75)

    15 OTB Burpees

    Max Cal BIke in remaining time

    Rest 3:00

    With a 3:00 running clock:

    9 Push Press (135/95)

    9 OTB Burpees

    Max Cal Bike in remaining time

  • Monday, September 17, 2018

    Snatch - building to 5 heavy singles

    Warm Up Sets - Every 90 seconds:

    Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

    Set #2 – Power Snatch + OHS + Squat Snatch @ 55%

    Set #3 – Power Snatch + OHS + Squat Snatch @ 60%

    Set #4 – 3  Snatches @ 70% of 1RM Snatch

    Set #5 – 2  Snatches @ 75% of 1RM Snatch

    Set #6 – 1  Snatch @ 80% of 1RM Snatch

    Working Sets

    3 Sets of 1 @ 85% of 1RM Snatch, resting as needed between singles

    2 Sets of 1 @ 85% – 90% of 1RM Snatch, resting as needed between singles

    (C) “Skidaddle”

    AMRAP in 15:00

    10 Cal Ski

    20 KBS

    10 Parallette Push Ups


  • Friday, September 14, 2018

    *PLEASE NOTE THAT THERE IS NO 4PM CLASS TODAY. WE WILL BE SETTING UP FOR THE ROCK OF AGES 2


    (A) Warm Up - @0:00 - 12:00

    500m Row

    5 Inchworms

    5 Wall Squats

    3 Spidermans per side

    5 RBM

    (B) “Laffy Taffy” - @ 20:00

    `For Time:

    3 Rounds of: 5 Pull Ups, 10 Push Ups, 15 OHS (Empty Bar)

    800m Run

    3 Rounds of: 4 Pull Ups, 8 Push Ups, 12 OHS (75/55)

    800m Run

    3 Rounds of: 3 Pull Ups, 6 Push Ups, 9 OHS (95/65)

  • Thursday, Sept 13, 2018

    *Please note: There will be NO Noon class today! We apologize for the inconvenience. 


    (A) Warm Up - @0:00 - 15:00

    3 sets:

    1:00 Row (increasing intensity each set)

    5 STRICT Pull Ups

    5 Empty Bar GM

    20 Hollow Rocks

    (B) Front Rack Box Step Ups @ 20:00

    3 sets x 8 reps per leg

    Set #1 - 30% of 1RM Front Squat

    Set #2 - 35%

    Set #3 - 40%

    (C) “Whopper”

    For Time:

    42 Cal Bike

    21 OTB Burpees

    21 Power Snatch (115/75)

    21 OTB Burpees

    42 Cal Bike

    *20:00 cap

  • Wednesday, September12, 2018

    (A) Warm Up - @ 0:00 - 12:00

    3 sets: 

    250m Row

    3 DL

    3 Clean Pulls

    3 Power Cleans

    3 Front Squats

    3 Squat Cleans

    *Increase barbell each round, starting with empty bar

    (B) Clean

    Building to:

    3 Sets of 1 @ 80%
    2 Sets of 1 @ 80-85%

    Warm-Up Sets - Every 90 seconds:
    Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

    Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

    Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

    Set #4 – 2 Squat Cleans @ 65%

    Set #5 – 2 Squat Cleans @ 70%

    Set #6 – 2 Squat Cleans @ 75% 

    Working Sets

    3 Sets of 1 @ 80% of 1RM C&J, resting as needed between singles

    2 Sets of 1 @ 80% – 85% of 1RM C&J, resting as needed between singles

    (C)  “Jawbreaker”

    3 Rounds for time: 

    100m Double KB Front Rack Carry

    200m Run

    300m Ski Erg


    PARTNER COMP WOD - 5pm

    @0:00 - 5-6-7-8-9 reps for time of:

    Muscle Ups
    Wall Ball (5x reps)

    Calorie Row (6x)

    REST 5:00

    AMRAP in 10:00

    7 T2B

    5 HSPU

    3 C&J (155/105)

    *Teammates alternate movements 

    REST 5:00

    4 Rounds:

    10 Synchro OHS

    10 Cal Ski (Each; teammate holds plate OH)

    10 Synchro Burpees OTB


  • Tuesday, September 11, 2018

    (A) Warm Up - @0:00 - 12:00

    1:30 Bike Easy

    3 Inch Worms

    3 Spidermans

    3 RBM

    1:00 Moderate Bike 

    3 Inch Worms

    3 Spidermans

    3 RBM

    :30 Hard Bike

    8 Alternating Warrior Squats

    (B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 18:00 - Every 2:00

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 81%

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 84%

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 87%

    (C) “Double Bubble” - @ 42:00

    AMRAP in 7:00

    10 T2B

    20 Double Unders

    REST 2:00

    AMRAP in 7:00

    Max Wall Ball

    *Every break is 15 Sit Ups

  • Friday, September 7, 2018

    (A) Warm Up - @ 0:00 - 12:00

    3 sets:

    Bike - :50 light + :10 hard

    *Follow each set with 3 Inchworms, 4 Alt. Spiderman w/Reach, 5 Wall Squats

    (B) Pausing Jerk Drive Skill - @ 15:00 - 22:00

    5 sets x 2 reps

    Taken from the rack, “dip” into the bottom of the jerk, pausing for two seconds before firing the hips upwards. We want to make sure our weight is centered and not forward on the ball of our foot. There is no overhead press in this movement, but just a strong drive though the heels. 

    (C) 2 Pausing Split Jerks + 1 Split Jerk - @ 22:00 - 32:00

    5 sets of the complex

    *There are two pauses here, one in the dip and another in the receiving position of the jerk. Start at 65% of your 1RM Jerk and build across.

    (D) “Gunsmoke” - @40:00

    Every 3:00 for 4 rounds:

    300m Run

    8 Burpees OTB

    Max Push Press in remaining time of each 3:00 segment (115/75)

    *There is NO rest

  • Thursday, September 6, 2018

    (A) Warm Up - @0:00 - 15:00

    3 sets:

    1:00 Easy Row (increase intensity of row across each set)

    3 Spiderman w/reach per side

    5 Russian Baby Makers

    5 Scap Retractions + 3 Kips + 1-3 Strict Pull Ups 

    5 Light KBS (Increase load to working weight across the warm up)

    (B) “Dragnet” - @ 20:00

    5 Rounds:

    400m Row

    21 UNBROKEN KBS (53/35)

    12 C2B

    *23:00 cap

    (C) Midline - @45:00 (not for time)

    21-15-9

    T2B

    *45 second plank following each set

  • Tuesday, September 4, 2018

    (A) Warm Up - @ 0:00 - 12:00

    2 Sets:

    10 Cal row + 3 Spidermans w/reach 

    10 Cal row + 1 Round of “Strict Cindy”

     INTO…

    2 sets:

    5 SLOW Wall Squats

    10 PVC OHS (use light barbell for 2nd set)

    5 Good Mornings

    (B) EMOM x 7:00 - Hang Power Snatch @ 20:00

    MIn. 1 - 2 @ 40%

    Min. 2 - 2 @ 45%

    Min. 3 - 2 @ 50%

    Min. 4 - 2 @ 55%

    Min. 5 - 2 @ 60%

    Min. 6 - 2 @ 60%+

    Min. 7 - 2 @ 60%+

    (C) “Father Knows Best” - @ 35:00

    For Time:

    1 Round:

    400m Run

    80 Double Unders

    21 Power Snatches (75/55)

    INTO…

    2 Rounds:

    200m Run

    40 Double Unders

    15 OHS (same bar)

    INTO…

    3 Rounds:

    100m Run

    20 Double Unders

    9 Snatches

  • Saturday, September 1, 2018

    9AM - DAILY WOD

    Individual -  Tempo Front Squats

    EMOM x 9:00 - 1 rep

    *4 sec down, 2 sec pause in bottom

    Partner Conditioning

    “Here Comes The Sun” 

    2 Rounds for time:

    100m Run (together)

    10 Wall Climbs 

    200m Run

    20 Synchro DB Snatch

    300m Run

    30 Pull Ups

    400m Run

    40 OYP Burpees

  • Friday, August 31, 2018

    (A) Warm Up - @0:00 - 10:00

    250m Row + 5 GM + 10 Push Ups +15 Air Squats

    250m Row + 5 Inchworms + 10 Back Ext.

    250m Row + 5 Clean High Pulls

    (B) Clean Skills - @ 15:00

    EMOM x 4:00 - 4 Clean High Pulls (start at 35% of Clean)

    Rest 2:00

    EMOM x 6:00 - 2 Power Cleans (start at 60% of Clean)

    (C) “Cruel To Be Kind” - @ 35:00

    AMRAP in 20:00

    5 Sandbag OTS

    25 ft. Traveling One-Arm Overhead DB Lunge (Right arm)

    10 Cal Ski

    25 ft. Traveling One-Arm Overhead DB Lunge (Left arm)

    15 Sit Ups

  • Thursday, August 30, 2018

    (A) Warm Up - @ 0:00 - 15:00

    2 sets:

    1:00 Double Unders

    :30 Samson Stretch

    5 Burpee Box Jump Step Down

    5 RDL

    5 Wall Ball

    :30 Spiderman Stretch

    5 KBS

    100m Run 

    (B) HSPU Work - @ 15:00 - 25:00

    3 sets:

    Max HSPU

    *Rest 3:00 between sets

    (C) @ 30:00 - For Time:

    “Ring My Bell”

    200m Run

    20 Burpee Box Jump Overs

    200m Run

    30 Deadlifts (135/95)

    200m Run

    40 Wall Ball

    200m Run

    50 KBS

    200m Run

    40 Wall Ball

    200m Run 

    30 Deadlifts

    200m Run

    20 Burpee Box Jump Overs

  • Wednesday, August 29, 2018

    (A) Warm Up - 0:00 - 15:00

    3 rounds:

    :45 light Row

    1:15 to complete - 1 Samson stretch per side, 1 Spiderman w/ reach per side, 2 RBM

    Into..

    Snatch Barbell Warm Up

    5 Good Mornings

    5 Back Squats

    5 Sn. Grip Presses

    5 OHS

    5 Sn. Grip Deadlifts

    Into…

    Snatch Pull + Snatch + OHS warm up to 55% of 1RM Snatch

    (B) Snatch Complex - @ 15:00

    Every 2:00 for 8 sets:

    Snatch Pull + Snatch + OHS

    Sets 1 & 2: @ 55%

    Sets 3 & 4: @ 60%

    Sets 5 & 6: @ 65%

    Sets 7 & 8: @ 70%

    (C) “Turn The Beat Around” - @ 40:00

    For Time:

    500m Row + 30 Power Snatches (75/55)

    500m Row + 20 Power Snatches (95/65)

    500m Row + 10 Power Snatches (115/75)

    *20:00 cap


    PARTNER COMP WOD - 5pm

    @ 0:00 - 21-15-9

    Calorie Row

    Calorie Bike

    *50m Sandbag Bearhug Carry between each round and to finish

    @ 20:00 - For Time

    30 - 24 - 18 Power Snatches (115/75, 135/95, 155/105)

    15 - 12 - 9 Muscle Ups

    60 - 48 - 36 Wall Ball

    @ 40:00 - 1RM Clean


  • Tuesday, August 28, 2018

    (A) Warm Up - @ 0:00 - 12:00

    3 Sets:

    1:00 Bike or Row

    5 STRICT Pull Ups

    10 Push Ups

    5/side Lateral Box Step Ups (20”)

    (B) @ 15:00 - Back Squats:

    10 reps @ 63%

    8 reps @ 68%

    6 reps @ 73%

    8 reps @ 68%

    10 reps @ 63%

    *Rest no more than 3:00 between sets

    (C) “Love Hurts” @ 40:00

    AMRAP in 15:00

    5 STRICT Pull Ups

    7 Cal Bike (GO ALL OUT!)

    9 Push Ups

    11 Sit Ups

  • Monday, August 27, 2018

    (A) Warm Up - @ 0:00 - 10:00

    2 Rounds:

    1:30 Row or Bike

    5 HR Push Ups

    10 Tempo Air Squats

    6 Alternating Warrior Squats

    Into…

    Barbell Warm Up

    5 GM

    5 Back Squats

    6 Alt. Elbow Rotations

    5 Strict Press

    5 RDL

    5 Hang Muscle Cleans

    5 Front Squats

    (B) Clean and Jerk Complex - @ 15:00 - 24:00

    Every 90 sec for 7 sets:

    1 Power Clean + 1 Front Squat + 1 Push Jerk

    (C) “The Hustle” @ 35:00

    For Time:

    800m Run

    21 Hang Squat Cleans

    9 Push Jerks

    400m Run

    15 Hang Squat Cleans

    15 Push Jerks

    200m Run

    9 Hang Squat Cleans

    21 Push Jerks

    *95/65

  • Saturday, August 25, 2018

    8AM - Partner COMP WOD

    (A) 4 Rounds:

    Teammate 1: 7/Arm One-arm KB Thrusters

    Teammate 2: 50m Sled Push (168/123)

    (B) 3 Rounds:

    Teammates share 35 T2B

    15 Synchro DB Burpees

    (C) AMRAP in 12:00:

    21 DB Box Step Overs

    9 Muscle Ups

    15 Cal Ski

    *Share all reps any way for part C

    *SOME TEAMS WILL START ON PART A. SOME WILL STAT ON PART B. SOME WILL START ON PART C. All sections will begin at 0:00, 20:00, 40:00


    9AM - Daily WOD

    Individual - Back Squats

    Every 2:00:

    Set #1 - 5 reps @ 75%

    Set #2 - 5 reps @ 75%

    Set #3 - 3 reps @ 80%

    Set #4 - 3 reps @ 80%

    Set #5 - 1 rep @ 85%

    Set #6 - 1 rep @ 85%

    3-Person Team Conditioning

    3 sets:

    2 Rounds through, for each teammate:

    10 Bench Press

    5 Sandbag OTS

    50m Sled Push

    +

    30 cal bike (10 per teammate)

  • Friday, August 24, 2018

    (A) Warm Up - 0:00 - 15:00

    3 sets:

    100m Run

    15 DU

    1 Samson Stretch per side x 15 sec

    2 Alt. Spidermans per side

    3 Russian Baby Makers

    INTO…

    1 Round:

    200m Run

    5 Push Ups

    10 DU

    10 Sit Ups

    15 Air Squats

    Rest 5:00

    (B) “Path Of Least Resistance” - @ 20:00

    4 Rounds for time:

    400m Run

    20 Push Ups

    30 Double Unders

    40 Sit Ups

    50 Air Squats

  • Thursday, August 23, 2018

    (A) Warm Up - @ 0:00 - 15:00

    500m Row, into..

    2 sets:

    20 Hollow Rocks

    10 Back Ext.

    6 Alt. Spidermans

    10 Cal Bike, starting slow and picking up the pace around 5 cals

    Into…

    Barbell Warm Up

    5 GM

    5 Back Squats

    6 Elbow Rotations

    5 Strict Presses

    5 RDL

    5 Thrusters

    (B) Thruster - @ 15:00 - 27:00

    8RM from the rack - 12 minutes

    *Build gradually with 5 reps light, into 3 reps as you climb in weight. No need to complete 8 reps with each set. Goal weight should be between 50-60% of 1RM Front Squat

    (C) “One Good Turn Deserves Another” - @ 35:00

    For Time:

    3 Rounds: 7 Thrusters (75/55), 7 Pull Ups, 7 Burpees

    35 Cal Row

    2 Rounds: 7 Thrusters (95/65), 7 Pull Ups, 7 Burpees

    35 Cal Row

    1 Round: 7 Thrusters (115/75), 7 Pullups, 7 Burpees


  • Wednesday, August 22, 2018

    Warm Up - 0:00 - 15:00

    3 sets:

    10 cal bike slow + 10 cal bike HARD

    3 Spiderman/reach/side

    5 Wall Squats

    10 *PVC OHS - *go to empty bar for 2nd & 3rd sets

    10 Good mornings

    20 Sit Ups

    (B) Snatch Technique Drills:

    @ 20:00 - 30:00 - Build to a Heavy Single OHS

    @ 30:00 - 35:00 - Build to a moderate double Snatch Drop (no dip drive)

    @ 35:00 - 40:00 - Build to a moderate triple Snatch Balance

    5:00 REST…

    @ 45:00 - AMRAP in 12:00

    “Double Or Nothing”

    10 HSPU

    25 Double Unders

    10 Cal Bike


    PARTNER COMP WOD - 5pm

    @ 0:00 - 30-20-10 Reps for time:

    STRICT HSPU 

    Synchro OHS ( Set of 30 @ 115/75#, Set of 20 @ 155/105#, Set of 10 @ 185/125# )

    @ 20:00 - 9-6-3 reps for time AND 18-12-6 Cal Bike

    Power Cleans (Set of 9 @ 185/125, Set of 6 @ 205/135, Set of 3 @ 225/155)

    *One partner on bar, the other on the bike. Both teammates complete the entire sequence.

    @ 40:00 - 3 Rounds, each teammate

    7 Burpee C2B

    25 DU + 15 KBS (70/53)

  • Monday, August 20, 2018

    (A) Warm Up - 0:00 - 15:00

    15 Calorie Row or Bike + 5 Spiderman and Reach per side

    12 Calorie Row or Bike + 5 Inchworms

    9 Calorie Row or Bike + 1 Round of “Strict Cindy”

    Into…

    2 Sets:
    5 Wall Squats 

    5 Good Mornings

    6 Alternating Front Rack Reverse Lunges (start w. Empty bar and increase load for 2nd set)

    (B) Front Foot Elevated Front Rack Reverse Lunge - @ 20:00 - 35:00

    3 sets x 12 reps (6 per leg)

    *First set @ 35% of 1RM Front Squat

    Second Set @ 40%

    Third set @ 45%

    (C) “Going Downhill Fast” - @ 40:00

    AMRAP in 15:00

    8 Cal Ski Erg (if a ski erg is not open when you come in from the run…ROW)

    10 Push Press (115/75)

    12 T2B

    200m Run

  • Friday, August 17, 2018

    (A) Warm Up - @ 0:00 - 15:00

    3:00 Easy Bike 

    3 rds: 5 Push Ups, 7 Hollow Rocks, Back Extensions

    INTO…

    :30 “Building” Bike Sprint

    4 Spiderman/reach per side

    :30 “Building” Bike Sprint

    :20 sec Samson Stretch/side

    :30 “Building” Bike Sprint

    5 Burpees 

    (B) “Shimmy Shimmy Cocoa Pop” - @ 20:00

    5 Rounds:

    15 Cal Bike

    15 Burpees

    (C) Deadlift - @ 40:00

    Build to a heavy set of 6

  • Thursday, August 16, 2018

    (A) Warm Up - @ 0:00 - 15:00

    250m Row + 4 Spiderman w/ Reach per side

    250m Row + 5 Inchworms

    250m Row + 6 Wall Squats

    *Build intensity with each row

    INTO…

    1 Round (Empty Barbell)

    5 Good Mornings

    5 Strict Press

    5 RDL

    5 Push Press

    5 Hang Muscle Cleans

    5 Split Jerk

    (B) Power Clean & Jerk Complex Build Up - @ 15:00 - 20:00

    Take 5 minutes to build up your bar to 65% OF YOUR 1RM C & J for the following complex:

    (C) EMOM X 10 minutes:

    Hang Power Clean + Power Clean + Split Jerk

    Starting @ 20:00

    Sets 1 & 2 - 65%

    Sets 3 & 4 - 68%

    Sets 5 & 6 - 71%

    Sets 7 & 8 - 74%

    Sets 9 & 10 - 77%

    (D) “Nobody Put Baby In A Corner”

    5 Rounds for Time:

    5 Clean & Jerks (70%)

    10 C2B

  • Wednesday, August 15, 2018

    (A) Warm Up - @ 0:00 - 15:00

    5:00 Bike or Row, where the first 2:00 are easy, followed by :20 Hard + :40 Easy for 3 rounds

    INTO…

    3 Rounds:

    10 Hollow Rocks

    10 Back Extensions

    5 Wall Squats

    3 Inchworms

    (B) “I Gotta Take A Stand” @ 20:00 - 35:00

    For Time:

    21-18-15-12

    HSPU

    T2B

    *15:00 cap

    (C) “I Ain’t Gonna Quit” - @ 40:00

    5 Rounds for time:

    3 Sandbag Over The Shoulder

    50m Sled Push (DBAP)

    12 Cal Bike

    *18:00 cap

  • Tuesday, August 14, 2018

    (Best to be on time…)

    (A) Warm Up - @ 0:00 - 15:00

    Alternating On The Minute for 10:00

    @ 0:00, 2:00, 4:00, 6:00, 8:00 - 1:00 Light Bike or Row

    @ 1:00, 3:00, 5:00, 7:00, 9:00 - Perform 1 Samson Stretch, 2 Spidermans (per side), & 3 Russian Baby Makers

    INTO…

    Snatch Barbell Warm Up

    5 GM

    5 Back Squats

    5 Sn. Grip Press

    5 OHS

    5 Sn. Deadlifts

    (B) Snatch Drills

    @ 20:00 - 24:00 - Build quickly to a moderate 3-rep Sn. Grip Push Press

    @ 24:00 - 28:00 - Build quickly to a moderate 3-rep OHS

    @ 28:00 - 32:00 - Build to a moderate 2-rep Hang Snatch (NOT Power)

    @ 32:00 - 37:00 -  5 minutes to build to a heavy single Hang Snatch (NOT Power)

    5 MINUTE REST!

    (C) @ 42:00 - “You Ever Danced With The Devil…?”

    21 OHS + 200m Run

    21 Thrusters + 200m Run

    15 OHS + 200m Run

    15 Thrusters + 200m Run

    9 OHS +200m Run

    9 Thrusters + 200m Run

    RX - 95/65 AND ALL BARBELL MOVEMENTS MUST BE UNBROKEN OR YOUR WOD IS OVER!!

  • Monday, August 13, 2018

    Monday, August 13

    (A) Warm Up - @ 0:00 - 15:00

    1 Round:

    1:30 Easy Row

    5 Hand Release Pushups

    10 Tempo Air Squats

    8 Alternating Warrior Squats

    INTO…

    1 Round:

    1:30 Easy Bike

    5 Burpees Over The Bar

    10 Good Mornings (Empty bar)

    20 Sit Ups

    INTO…

    1 Round:

    5 Back Squats

    3/side Elbow Rotations

    5 Strict Presses

    5 RDL

    5 Hang Muscle Cleans

    (B) Front Squats - 8 sets, building to a heavy double, Every 2:00

    Set #1 – 5 Reps @ 60% of 1RM Front Squat @ 20:00

    Set #2 – 3 Reps @ 65% @ 22:00

    Set #3 – 2 Reps @ 70% @ 24:00

    Set #4 – 2 Reps @ 74% @ 26:00

    Set #5 – 2 Reps @ 78% @ 28:00

    Set #6 – 1 Rep @ 81% @ 30:00

    Sets# 7 & 8 - Build to a heavy double (@ 32:00, 34:00)

    (C) “Yippie Ki-yay…” @ 42:00

    AMRAP in 13:00

    21 Cal Row

    15 Power Cleans (115/75)

    9 Burpees Over The Bar (Two foot take off…)

  • Saturday, August 11, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - Alternating movements for 10 Rounds 

    20 Wall Ball (UNBROKEN)

    10 C2B

    5 Deadlifts (225/155)

    @ 20:00 - Alternating Full Rounds for 4 Rounds EACH:

    8 Cal Row

    6 Push Press (135/95)

    4 Back Squats

    2 Burpees OTB

    @ 40:00 - AMRAP in 7:00

    20 HSPU (partner holds handstand)

    20 Cal Bike/20 T2B (done simultaneously)


    DAILY WOD - 9AM

    INDIVIDUAL -

    STRICT PRESS

    Heavy Sets of: 8, 6, 4 reps

    PARTNER CONDITIONING

    As a team:

    1000m Row

    200m Run together…after each of the following:

    30 Plate “Ground to OH” (45/25)

    40 OYP Burpees

    50 Cal Bike

    60 KBS

    70 Sit Ups

  • Friday, August 10, 2018

    (A) Warm Up - 0:00 - 15:00

    2:00 Easy Row or Bike

    2 Rounds:

    10 Hollow Rocks

    10 Back Ext.

    10 PVC OHS

    INTO…

    1:00 Hard Row or Bike

    10 Good Mornings

    5 Dip + shrug

    5 Dip + shrug high pull

    3 Muscle Snatches

    3 Snatch Grip Strict Press

    3 Snatch Grip Push Press

    3 Snatch Grip Push Jerks

    3 OHS

    (B) Snatch Complex #1 - @ 20:00 - 27:00

    EMOM x 7:00

    Snatch Pull

    Hang Snatch High Pull

    2 Hang Power Snatch

    (C) Snatch Complex #2 - @ 28:00 - 37:00

    EMOM x 9:00

    Snatch Deadlift

    Low-Hang Power Snatch

    (D) “Hot Air”

    For time:

    25-20-15 Wall Ball

    20-15-10 Cal Bike

    15-10-5 Box Jump Overs

  • Thursday, August 9, 2018

    (A) Warm Up - @ 0:00 - 15:00

    2 Rounds:

    2:00 Easy Row

    1 Round of 5 Strict Pull Ups + 10 Push Ups + 15 Squats

    :20 Samson Stretch / side

    :20 Spiderman / side

    6 Alternating Warrior Squats

    (B) “Helen” @ 20:00

    3 Rounds:

    400m Run

    21 KBS (53/35)

    12 Pull Ups

    (C) Deadlift @ 40:00

    4, 4, 2, 2 - Build to a heavy 4 and a heavy 2

  • Tuesday, August 7, 2018

    (A) Warm Up - @ 0:00 - 20:00

    1 Round:

    15 Cal Row + 5 Spiderman/Reach/side

    12 Cal Row + 5 Inchworms

    9 Cal Row + 5 GM + 5 RDL 

    INTO…

    2 Rounds:

    3 Scap Retractions + 3 Kip Swings + 1-2 Pull Ups

    5 Empty Bar Power Snatch

    5 Empty Bar C & J

    5 Empty Bar Thrusters

    INTO..

    5 minutes warm up and build up specifically for Part B

    (B) “Chomping At The Bit” - @ 20:00

    For time:

    20 Power Snatches

    10 Muscle Ups

    25 C & J

    10 Muscle Ups

    30 Thrusters

    10 Muscle Ups

    *Same load on bar for each movement - RX 135/95

    **Sub C2B for Muscle Ups

  • Monday, August 6, 2018

    A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    (B) Strength/Gymnastic Couplet - @ 20:00

    Every 3:00 for 4 sets (12:00)

    Complete 6-8 Back Squats at 65%

    Immediately into…

    Max Unbroken HSPU

    (C) “Hearty Chuckle” - @ 40:00

    3 Rounds for Reps:

    1:00 - Max DB Front Rack “Step Back” Lunges ( 2 DBs, “Open” standard)

    1:00 - Max Sit Ups

    1:00 - Max Cal Bike

    1:00 - Rest

  • Saturday, August 4, 2018

    8AM - COMP WOD

    @ 0:00 - 3 Rounds for time:

    Teammate #1 - 50m DB Farmer’s Carry + 8 DB Thrusters + 50m Run back to teammate 

    Teammate #2 - 50m Run (to DBs) + 8 DB Thrusters + 50m DB Farmer’s Carry back to start line

    10 Muscle Ups (as a team)

    @ 20:00 - 2 Rounds for time:

    10 Synchro Power Snatches (95/65)

    10 Synchro OHS

    10 Synchro OTB Burpees

    @ 35:00 - “CrossFit Total”

    As a pair, using the same bar, spend 6 minutes at each movement


    9AM - Daily WOD

    INDIVIDUAL - Power Snatch 1.1, EMOM x 9:00

    PARTNER CONDITIONING - “Hook and Ladder”

    For Time:

    500m Run (together), 15 OTB Burpees (3 at a time), 16 Power Snatches (115/75) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 24 Power Snatches (95/65) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 32 Power Snatches (75/55) as a team, any way

  • Friday, August 3, 2018

    (A) @0:00 - Warm Up

    3 Rounds:

    200m Run

    8 Soldier Kicks

    4 Walking Knee Hugs + 4 Walking Quad Stretch

    5 Wall Squats

    5 SLOW Back Extensions

    Into…

    1 Round (Empty Bar)

    8 Good Mornings

    8 RDL

    8 Hang Muscle Cleans

    8 Front Squats

    (B) “Atom Bomb” - @ 20:00

    50 Power Cleans (185/125) 

    (C) Strength Conditioning - @ 35:00

    With a running clock, 5:00 at each station:

    1) @ 35:00: Bench Press - Build to a heavy set of 10 reps

    2) @ 40:00: DB Strict Press  - Build to a heavy set of 7 reps

    3) @ 45:00: DB One-Legged RDL - Build to a heavy set of 5 (each leg)

    4) @ 50:00: Strict Pull Ups - Build sets of 3 reps

  • Thursday, August 2, 2018

    (A) Warm Up - @ 0:00 - 15:00

    8 Cal Bike + 8 Spiderman/Reach

    8 Cal Bike + 8 Cossack Squats

    8 Cal Bike + 8 Alt Glute Bridges

    8 Cal Bike + 8 Box Jumps

    Into…

    2 Rounds, building intensity:

    8 Cal Bike + 5 Box Jump Overs + 7 Wall Ball

    *Rest 1:00 btw rounds

    (B) “Assault On Kelly” - @ 20:00

    5 Rounds:

    20 Cal Bike

    30 Box Jump Overs

    30 Wall Ball

  • Wednesday, August 1, 2018

    (A) Warm Up - 0:00 - 20:00

    4 Rounds of :50 light bike, :10 fast…after each set, perform:

    3 Inchworms

    4 Spidermans, each side

    5 Wall Squats

    INTO…

    2 Rounds:

    3 Strict Pull Ups

    6 Kip Swings

    9 Air Squats

    INTO…

    Build up barbell for the front squats for “Lightly Toasted”

    INTO…

    2 Rounds:

    2-3 Front Squats

    3-5 C2B

    20 Double Unders

    *Rest 1:00 btw rounds

    (B) “Lightly Toasted” @ 20:00

    3 Rounds:

    10 Front Squats (20# heavier than “So What’cha Want last week)

    20 C2B

    50 Double Unders

    (C) Dumbbell Cycling @ 40:00 - today we will practice cycling the DB, UNBROKEN, changing hands in the air and using a weight that allows us to work on this transition

    20-18-16-14-12-10:

    Dumbbell Snatch

    100m Run after each round


    COMP WOD - 5pm

    TEAMS OF 3: (Jim/Yules/Jess,  CoachAlex/Coach Greg/Gene, Andy/RO/CFab, Coach Dan/MW/Kevin)

    @ 0:00 - Hang Sq Cl Thruster Ladder

    As a team:

    30 reps @ 95/65

    24 reps @ 135/95

    18 reps @ 165/125

    12 reps @ 185/135

    @ 20:00 - 3 Rounds for time:

    15 Parallette HSPU

    30 Pistols

    45 C2B

    + 60 cal ski to finish following the 3 rounds

    @ 40:00

    2 Rounds fro time:

    25 Cal Assault Bike (Each teammate in succession)

    50m Sandbag Bear Hug Carry (Each teammate in succession)

    35 DU (Each teammate in succession)

  • Monday, July 30, 2018

    (A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    5 Snatch Balance

    (B) Snatch Technique Drills

    @ 15:00 - 21:00 - Snatch Balance, 3 x 3 @ moderate loading

    @ 21:00 - 27:00 - Hang Snatch High Pull, 3 x 4 reps, training bar path, keeping the bar close

    @ 27:00 - 33:00 - EMOM x 7:00, 1 Pausing High Hang Snatch

    (C) Conditioning -  @ 40:00

    “4 Alarm”

    4 Rounds:

    200m Run

    15 Cal Bike

    35 Air Squats

  • Friday, July 27, 2018

    (A) @0:00 - Warm Up

    3 Rounds:

    200m Run

    8 Soldier Kicks

    4 Walking Knee Hugs + 4 Walking Quad Stretch

    5 Wall Squats

    5 SLOW Back Extensions

    Into…

    1 Round (Empty Bar)

    8 Good Mornings

    8 RDL

    8 Hang Muscle Cleans

    8 Front Squats

    (B) @ 15:00 - Clean Technique Drills

    Every 2:00 for 7 sets

    Pausing Clean (3 Pauses - at the knees, mid-thigh, receiving position)

    (C) @ 40:00 - “Hey Ladies”

    AMRAP in 15:00

    15/10 Cal Bike

    10 STRICT Pull Ups

    10 DB Bench Press (50/35)

  • Thursday, July 26, 2018

    (A) 0:00 - 10:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    5 Back Squats

    3/side elbow rotations 

    5 Snatch Grip Strict Press

    5 OHS

    5 Sn. Grip RDL

    (B) @ 17:00 - Alternating On The Minute x 12:00

    3 OHS (start at 60-65%)

    20 Sit Ups

    (C) @ 37:00 - “So What’cha Want”

    For Time:

    21 Front Squats, 21 KBS, 400m Run

    15 Front Squats, 15 KBS, 400m Run

    9 Front Squats, 9 KBS, 400m Run

    *Load is optional for what you feel can be a challenge and still go UNBROKEN. You MUST go unbroken or start back at ZERO for the given movement.

  • Wednesday, July 25, 2018

    (A) @ 0:00 - 12:00 Warm Up

    2 Rounds:

    30 Double Unders

    8 Traveling Spiderman w/Reach

    8 Back Extensions

    5 Good Mornings

    5 RDL

    5 Regular DL

    Into…

    2 Rounds:

    5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull Ups

    15 Double Unders

    (B) @ 15:00 - CHOICE - 1 Max set of one of the following:

    Bar Muscle Ups

    C2B Pull Ups

    Kipping Pull Ups

    (C) @ 20:00 - Strength EMOM

    Alternating “On The Minute” x 12:00

    :45 Max HSPU

    5-5-4-4-3-3 Deadlifts, building to a heavy 3 for the last set

    (D) @ 40:00 “Sabotage”

    AMRAP in 12:00

    6 DB Push Press

    9 Deadlifts

    30 DU

    *If you drop the DBs from overhead, your WOD is over


    PARTNER COMP WOD - 5PM

    @ 0:00 - 3 Rounds:

    50 HSPU

    3 LLRC

    @ 18:00 - 2 Rounds:

    20 Deadlifts (275/185)

    30 Bar Facing Burpees

    40 T2B

    50 Cal Bike

    @ 40:00 - AMRAP in 10:00

    Max Wall Ball (must be done in unbroken sets of 25)

    Max Muscle Ups

    *Both partners can be at the two different stations at the same time


  • Tuesday, July 24, 2018

    (A) Warm Up - @ 0:00 - 10:00

    2 Rounds:

    :30 Row + 4 Spiderman w/reach

    :30 Row + 8 Alt. Cossack Squats

    :30 Row + 10 Alt. Glute Bridges

    :30 Row + 12 Hollow Rocks

    (B) @ 20:00 “Intergalactic”

    For Time:

    3 Rounds:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (75/55)

    30/25 Cal Row

    2 Rounds:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (95/65)

    30/25 Cal Row

    1 Round:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (115/75)

  • Monday, July 23, 2018

    (A) @ 0:00 - 12:00 - Warm Up

    3 rounds:

    1:00 bike or row

    3 Scap Retractions + 3-5 Strict Pul Ups

    7 Push Ups

    9 Air Squats

    6 Alternating Warrior Squats

    (B) @ 15:00 - 29:00 - 3-Position Power Clean + Push Jerk + Split Jerk

    Every 2:00 x 7 sets

    (C) @36:00 - “Fight For Your Right”

    AMRAP in 15:00

    10 Thrusters (95/65)

    10 Power Cleans

    10 Box Jump Overs

    10 Pull Ups

    10 Cal Bike

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Friday, July 20, 2018

    (A) Warm Up - 0:00 - 12:00

    25-20-15 Cal Bike or Row

    After each set:

    3 Inch Worms

    5 Split Jerks

    14 Hollow Rocks

    (B) Split Jerk Skill Work

    @ 15:00-19:00 - Build to a moderate 3 rep Split Jerk Strict Press

    @ 19:00-23:00 - Build to a moderate Pausing Split Jerk (2 pauses)

    @23:00-30:00 - Build to a heavy single Split Jerk

    (C) “On The Ropes” - @ 37:00

    AMRAP in 18:00

    200m Run

    16/12 Cal Row

    12 C2B

    8 Alt. DB Snatch (50/35)

  • Thursday, July 19, 2018

    (A) Warm Up - @0:00 - 12:00

    400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #3) - @15:00 - 25:00

    3 sets x 8 reps, 3-5% heavier than last week


    (C) “Out Cold” - @35:00

    5 Rounds:

    25m Waiter’s Walk Left Arm

    25m Waiter’s Walk Right Arm

    12 T2B

    12 Cal Bike

    *20:00 cap

  • Wednesday, July18, 2018

    (A) Warm Up - 0:00 - 12:00

    400m Run, 200m Run, 100m Run

    1 Round after each run:

    6 Alternating Traveling Spiderman w/reach

    3 Strict Pull Ups

    5 Back Extensions

    (B) Sumo Deadlift - 12:00 - 25:00

    Build to a heavy set of 3 reps

    (C) “Square Off” - @ 35:00

    AMRAP in 16:00

    25ft. OH Dumbbell Lunge Left Arm

    25ft. OH Dumbbell Lunge Right Arm

    15 Deadlifts (185/135)

    15 Push Ups

  • Tuesday, July 17, 2018

    (A) Warm Up - 0:00 - 12:00

    21-18-15 cal bike or row

    1 Round after each set:

    3 Inchworms

    10 Hollow Rocks

    5 Wall Squats

    10 Empty Bar Push Press

    (B) Push Press  - 12:00 - 26:00

    4 sets x 6 reps @ 80%, Rest 2:00 between sets

    (C) “Punch Drunk” - @ 35:00

    3 Rounds:

    30/21 Cal Row

    25 Wall Ball

    10 DB Hang C & J, left arm (50/35)

    10 DB Hang C & J, right arm

  • Monday, July 16, 2018

    (A) - Repeating Friday’s Warm Up

    @ 0:00 - Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    3 Rounds:

    25m One Arm Farmer’s Carry (left arm)

    25m One Arm Farmer’s Carry (right arm)

    10 Cossack Squats 

    (B) Back Squats - @15:00 - 30:00

    3 sets x 10 reps @ 73% (this is adding 3% to last weeks number)

    (C) - “Down For The Count” - @ 37:00

    7 Rounds:

    9/6 cal bike

    6 Burpees (over the bar)

    100m Run

  • Saturday, July 14, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - For Time:

    18-12-6 reps for time:

    Hang Squat Cleans (165/115)

    STRICT HSPU

    *Divide reps any way

    @ 15:00 - 3 Rounds:

    400m Relay Run

    20 S2OH (same bar as first part, divided any way)

    10 Bar Muscle Ups (divided any way)

    @ 40:00 - EVERYONE ROTATES ON THE SKI ERG FOR MAX CALS IN :30 (:30 rest between athletes)

    *Everyone perform 5-6 efforts as time permits


    DAILY WOD - 9AM

    INDIVIDUAL - Power Snatch

    EMOM x 10 - 1 Power Snatch, building

    TEAM CONDITIONING (one person at each station)

    AMRAP in 20:00

    Station 1 - 1 Round of “Cindy”

    Station 2 - 10 Hang Power Snatches

    Station 3 - Max Cals Bike 

    *Rotate when both the “Cindy” and HPS are completed

  • Friday, July 13, 2018

    WITH A CONTINUOUSLY RUNNING CLOCK BEGINNING AT THE TOP OF EACH HOUR:

    @ 0:00 - (A) Warm Up

    Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    @ 10:00 - Group Barbell Warm Up

    @ 15:00 - (B) Squat Clean Cycling

    EMOM X 5:00 - 5 reps, touch and go @ 55% of 1RM clean

    @ 27:00 - (C) Conditioning

    “The Scrambler”

    Front Squat + Double Under

    Alternating On The Minute

    Min 1 - “X” Double Unders

    Min 2 - Front Squats

    *Rounds 1 & 2 - 5 Front Squats @ 70%

    Rounds 3 & 4 - 4 Front Squats @ 75%

    Rounds 5 & 6 - 3 Front Squats @ 80%

    @ 45:00 - (D) Midline

    3 Sets:

    :30 Plank

    :30 Side Plank

    :30 Side Plank

    :30 Hollow Hold

    *Rest 1:00 between Sets


  • Thursday, July 12, 2018

    Warm Up

    (A) 400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #2)

    3 sets x 8 reps, 3-5% heavier than last week


    (C) Conditioning 

    “Fun House”

    5 Rounds:

    60ft Farmer’s Carry 

    20 Wall Ball

    400m Run

  • Tuesday, July 10, 2018

    (A) Warm Up

    3 Rounds

    100m Run, 5 Pull Ups, 7 Push Ups, 9 Squats

    Into…

    3 Rounds, increasing intensity (loading) with each round:

    5 Push Press

    5 Good Morning

    5 Back Squats

    (B) Push Press (Week #3)

    4 sets x 6 reps @ 75%, resting 2:00 between sets

    (C) Back Squats - 3 sets x 10 reps @ 70% across, resting 2:30 between sets

    (D) “Merry Go Round”

    AMRAP in 8:00

    100m Run, 5 HSPU, 5 Box Jump Overs

  • Saturday, July 7, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 10 Alternating ROUNDS:

    6 Bike Cals

    5 Deficit HSPU

    4 Power Snatch (135/95)

    3 C2B

    *Partners complete FULL rounds then switch (5 per)

    Directly Into…

    10 Rounds ANYWAY:

    10 Cal Row

    10 S2OH (155/105)

    2 Legless RC


    9AM - DAILY WOD

    INDIVIDUAL  - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 64%

    @ 2:30 - 7 reps @ 68%

    @ 5:00 - 6 reps @ 72%

    @ 7:30 - 5 reps @ 76%

    @ 10:00 - 1 rep @ 88%

    @ 11:00 - 1 rep @ 88%

    @ 12:00 - 1 rep @ 88%

    PARTNER METCON

    “Don’t Tread On Me”

    2 Rounds For Time:

    40 Cal Bike

    40 Box Jump Overs

    40 Power Cleans (115/75)

    40 T2B

    40 Push Jerks (115/75)

    +

    800m Run to Finish

  • Friday, July 6, 2018

    Warm Up

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Good Mornings

    5 Empty Bar Back Squats

    5 Empty Bar Behind the Neck Strict Press

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Sn. Grip RDL

    5 Empty Bar Hang Muscle Snatch

    5 Empty Bar OHS

    Snatch Drills

    From 0:00 - 5:00 - Build to a moderate set of 3 reps - Behind The Neck Strict Press

    From 5:00 - 10:00 - Build to a mod. Set of 3 reps - Behind The Neck Push Jerks

    THEN…

    3 Sets of “3-2-1” Power Snatches - The goal here is to move through the 6 reps as 1 giant set, using a single bar and changing the loading as fast as you can, resting as little as possible between repetitions. In between each “3-2-1” set, rest 1:30

    Set 1 - 3 reps @ 65%, 2 reps @ 70%, 1 rep @ 75%

    Set 2 -  3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%

    Set 3 -  3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%


    Conditioning

    “United We Stand, Divided We Fall”

    For Time:

    30 Alternating DB Snatches

    100 Wall Ball

    30 Alternating DB Snatches

    *Every drop of the Medball, Run 100m

  • Thursday, July 5, 2018

    (A) Warm Up - start this as soon as you arrive. The Good Mornings will begin at :20 past. BE ON TIME!

    3 Rounds:

    1:00 Bike (Easy)

    10 Hollow Rocks

    10 Back Extensions

    Into…

    3 Rounds:

    :30 Bike (Moderate)

    8 Empty Barbell Good Mornings

    3 Inchworms

    Into…

    3 Rounds:

    :15 Bike (Fast)

    5 RDL (light barbell)

    5 Deadlifts

    (B) Good Mornings

    3 sets x 8 reps - this is not about loading, but rather range of motion and technique. We do not usually train this under load, so build steadily and lightly.

    (C) “Fireworks”

    For Time:

    50 Sit Ups, 20 Cal Bike, 10 Deadlifts

    40 Sit Ups, 16 Cal Bike, 8 Deadlifts

    30 Sit Ups, 12 Cal Bike, 6 Deadlifts

    20 Sit Ups, 8 Cal Bike, 4 Deadlifts

    10 Sit Ups, 4 Cal Bike, 2 Deadlifts

    RX- 245/165

  • Monday, July 2, 2018

    *BE ON TIME! The Back Squat Warm Ups sets will begin ay :15 past each class start time. It is crucial that you follow the warm up prior to these

    Back Squat - 1RM

    WARM UP 

    3:00 slow bike or row, into…

    3 sets, not for time:

    8 KB Suitcase DL, per side

    10 Empty Barbell Step Back Lunges, 5 per leg

    12 Waiter Squats, 6 per side

    Into…

    Warm Up Back Squat Sets, every 90 sec:

    @ 0:00 - 5 reps @ 50% of estimated 1RM

    @ 1:30 - 4 reps @ 55%

    @ 3:00 - 3 reps @ 60%

    @ 4:30 - 2 reps @ 65%

    @ 6:00 - 1 rep @ 70%

    Into…

    @ 8:00 - 1 rep @ 86%

    @10:30 - 1 rep @ 89%

    @ 13:00 - 1 rep @ 92%

    @ 15:30 - 1 rep @ 89%

    @ 18:00 - 1 rep @ 92%

    @ 20:30 - 1 rep @ 95%

    *Continue to build to a new 1RM from this point, every 2:30


    Conditioning (if time permits, based on class cooperation to finish back squats ON TIME, including BEING ON TIME to start class)…

    “You Say You Want A Revolution”

    AMRAP in 10:00

    3 Sandbag Over Shoulder

    5 Burpees

    15 Double Unders

  • Saturday, June 30, 2018

    PARTNER COMP WOD - 8AM

    DAILY WOD - 9AM

    Individual - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 62%

    @ 2:30 - 7 reps @ 66%

    @ 5:00 - 6 reps @ 70%

    @ 7:30 - 5 reps @ 74%

    @ 10:00 - 1 rep @ 85%

    @ 11:00 - 1 rep @ 85%

    @ 12:00 - 1 rep @ 85%


    Partner Conditioning

    “Rebel Rouser”

    AMRAP in 20:00

    20 Synchro One Arm DB Clean & Jerks (10L/10R) 

    15 Synchro Burpees

    30 Sit Ups (15/15)

    10 Clapping Push Ups (5/5)

  • Friday, June 29, 2018

    Snatch

    EMOM x 10:00 - 1 rep, building


    Conditioning

    “Bubba”

    21 Bar Facing Burpees

    21 Power Snatch

    15 Bar Facing Burpees

    15 Squat Snatch

    9 Bar Facing Burpees

    9 OHS

    *135/95

  • Thursday, June 28, 2018

    “Box Of Chocolates”

    10 Rounds:

    50m KB Farmer’s Carry

    50m KB Front Rack Carry

    10/7 Cal Bike

    5 C & J (cycled and unbroken @ 55-60% of your 1RM)

  • Wednesday, June 27, 2018

    (A.) HSPU Max Set Retest

    Rest 5:00

    (B.) Alternating On The Minute x 12:00 (6 rounds)

    :45 to complete 30% reps from max retest

    1:00 Recovery Bike


    Conditioning

    “That’s My Boat”

    3 Rounds:

    500m Row

    400m Run

    Rest 3:00 between rounds


    PARTNER COMP WOD - 5pm

    @ 0:00 - “Medal Of Honor”

    3 Rounds:

    15 Sychro OHS (95/65)

    30 T2B

    45 HSPU

    60 Cal Bike

    @ 30:00 - “Peas and Carrots”

    *Alternating FULL Rounds

    AMRAP in 15:00

    7 DB Deadlift (50/35)

    25ft DB Traveling Lunge (50/35)

    7 C2B

    25ft DB Traveling Lunge

  • Tuesday, June 26, 2018

    Box Squats (Week #2)

    EMOM x 10:00

    2 Reps @ 65% of your estimated 1RM Back Squat


    Conditioning

    “Dr. Pepper”

    5 Rounds, Every 4:00 complete:

    30 Air Squats

    15 Burpees

    10 Pull Ups

    *record splits for each round

  • Monday, June 25, 2018

    Push Press (Week #1)

    (A) 10 min. to est. a 1RM

    Then:

    (B) 4 sets x 6 reps @ 65% across, resting 2:00 between


    Conditioning

    “Hurricane”

    5 Rounds for time:

    15 Power Snatches (75/55)

    30 Double Unders

    15 Wall Ball

    30 Double Unders

    *20:00 time cap


  • Saturday, June 23, 2018

    8AM - TEAM COMP WOD

    21-15-9

    Ground to Overhead (115/75 - Round of 21), (135/95 - Round of 15), (155/105 - Round of 9)

    HSPU

    Wall Ball (20/14 - Round of 21), (25/20 - Round of 15), (30/25 - Round of 9)

    *Muscle Ups/Rope Climbs 

    This WOD starts with one teammate at each station. Each will perform 21 reps. They will then rotate to the next movement and perform 21 reps, etc. Once all 3 teammate have performed 21 reps at each movement, the team must work together to perform 21 reps each of muscle ups & rope climbs (2 partners can be working at the same time, 1 on MU, 1 on RC). Your team must complete 21 muscle ups AND 21 rope climbs before moving onto the round of 15. Continue in this pattern until the completion of the WOD.


    9AM - DAILY WOD

    INDIVIDUAL - Front Squats (no pause)

    Every 2:30 x 4 sets followed by EMOM x 3…

    @ 0:00 - 8 reps @ 60%

    @ 2:30 - 7 reps @ 64%

    @ 5:00 - 6 reps @ 68%

    @ 7:30 - 5 reps @ 72%

    @ 10:00 - 1 rep @ 82%

    @ 11:00 - 1 rep @ 82%

    @ 12:00 - 1 rep @ 82%

    Partner Conditioning

    3 Rounds:

    One Partner runs 400m while the other performs:

    2 Rounds of:

    5 Pull Ups

    6 DB Power Snatches (3L/3R)…go HEAVY

    7 Cal Bike

  • Friday, June 22, 2018

    Snatch Technique Drills

    EMOM x 10:00

    Pausing Snatch Deadlift + Low Hang Snatch + OHS, building


    Conditioning

    21-15-9

    Squat Snatch (95/65)

    42-30-18

    Sit Ups

    *Run 400m following every set of sit ups and to finish the WOD

  • Thursday, June 21, 2016

    "Piece Of Work"

    5 Rounds for time:

    50m Sled Push (153/103)

    7 Sandbag OTS (100/70)

    15 HSPU

    7 STRICT Pull Ups

  • Wednesday, June 20, 2018

    *We will be taking a 1 week break from our HSPU waves and re-testing our max capacity set next Wednesday, June 27.

    Deadlift

    Take 15:00 to build to a 3-rep heavy


    Conditioning

    "Last Man Standing"

    AMRAP in 20:00

    60 Double Unders

    30 Jump Switch Lunges

    15 Deadlift @ 60% of your 3 -rep from today

     

    PARTNER COMP WOD - 5pm

    @ 0:00 - "Double Pyramid Helen"

    1200m Run (together)

    63 KBS (divided)

    36 Pull Ups (divided)

    800m Run

    42 KBS

    24 Pull Ups

    400m Run

    21 KBS

    12 Pull Ups

    *22:00 time cap

    @ 30:00 - AMRAP in 10:00

    35 Double Unders (both teammates, can work at the same time)

    12 Synchro Thrusters (75/55)

    6 Burpee Box Jump Overs ( 3 & 3)

    @ 45:00 - AMRAP in 5:00

    Bike Cals

    HSPU

    *Anyway you want

  • Tuesday, June 19, 2018

    *We will be taking a 2 week break from the back squat waves and be testing our 1RM on Monday, July 2.

    Box Squats

    EMOM x 10:00

    2 Reps @ 60% of your estimated 1RM Back Squat


    Conditioning

    "Defying Gravity"

    Row 500m

    +

    10-9-8-7-6-5-4-3-2-1 

    Pendlay Rows

    DB Strict Press

    +

    Row 500m

  • Saturday, June 16, 2018

    9AM Daily WOD

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 63%

    Sets #4, #5, #6 - 67%

    Sets #7, #8, #9 - 71%

    Partner Conditioning

    For TIme:

    Run 400m (together)

    30 Clean & Jerks (divided between teammates, 115/75)

    Run 400m (together)

    36 Power Snatches (divided between teammates, 95/65)

    Run 400m (together)

    42 Thrusters (divided between teammates, 75/55)


    10AM - 3-PERSON TEAM COMP WOD

    @ 0:00 - For Time:

    TEAMS MUST COMPLETE "KAREN" & 120 Over-your-partner Burpees

    *One person on wall ball, the other 2 working on OYP Burpees; teammates may switch places at any time

    @ 20:00 - For Time:

    60 HSPU

    30 Sychro DB Snatch

    +

    150 cal Bike

    100 Pull Ups

    60 C2B

    30 MU (any way)

    +

    30 Sychro DB Snatch

    60 HSPU

    *HSPU are split any way; for the middle portion: one person on the bike, one person resting, one person accumulating reps, teammates may switch at any time


  • Friday, June 15, 2018

    AMRAP in 30:00

    100m Farmer's Carry

    1 Rope Climb

    20 KBS

    1 Rope Climb

    30 Double Unders

    1 Rope Climb

  • Thursday, June 14, 2016

    Hang Squat Clean

    EMOM  x 10 minutes, Building

    Sets #1, #2, #3 - 1 Pausing Hang Squat Clean + 1 Hang Squat Clean

    Sets #4, #5, #6, #7, #8, #9, #10 - 1 Hang Squat Clean


    Conditioning

    For Time:

    200m Run, 3 Hang Squat Cleans, 3 T2B

    200m Run, 6 Hang Squat Cleans, 6 T2B

    200m Run, 9 Hang Squat Cleans, 9 T2B

    200m Run 12 Hang Squat Cleans, 12 T2B

    *20 minute Cap

  • Wednesday, June 13, 2018

    HSPU Strength Work (Week #4)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 45%

    Min 3 - 40%

    Min 4 - REST


    Conditioning

    5 sets:

    1:00 Max Cal Row

    1:00 Max Wall Ball (all to 10ft)

    1:00 Rest


    PARTNER COMP WOD - 5PM

    @ 0:00 - 10 minutes for ALL working on Handstand Walks

    (many progressions to work on here, as well as "scaling up"; coaches will assist)

    @15:00 - "Looks Easy…"

    3 Rounds:

    Partner 1 - Row 20 cals

    Partner 2 - 10 Clapping Push Ups + 10 S2OH (135/95 - must be Unbroken)

    *One round is when both partners have completed a row and "Push Complex"

    @ 40:00 - "Mass Hysteria"

    21-15-9

    Synchro DB Burpees

    T2B + Bar MU

    100 DU between each set and to finish this WOD

  • Tuesday June 12, 2018

    Back Squat Waves + 15 reps

    Every 2:30:

    Set #1 - 5 reps @ 75%

    Set #2 - 3 reps @ 80%

    Set #3 - 1 rep @ 85%

    Set #4 - 5 reps @ 80%

    Set #5 - 3 reps @ 85%

    Set #6 - 1 rep @ 90%

    Set #7 - 5 reps @ 85%

    Set #8 - 3 reps @ 90%

    Set #9 - 1 rep @ 95%

    Set #10 - 15 reps @ 50% of 1RM


    Conditioning

    3 sets:

    MAX Strict Pull Ups

    20 Russian KBS

    20 Alternating KB Step Back Lunges

    25 Sit Ups

  • Monday, June 11, 2018

    Olympic Cycling (Week #2) - building upon last week's cycling, today we make a small percentage jump on both lifts

    Every :30 for 5 sets - 3 Power Snatches @ 64% of 1RM

    -Rest 1:00-

    *Repeat above*

    -Rest 3:00-

    Every :30 for 5 sets - 2 Power Clean & Jerks @ 63% of 1RM

    -Rest 1:00-

    *Repeat above*

    *All repetitions are meant to be touch-and-go and FAST


    Conditioning

    AMRAP in 20:00

    10/7 Cal Bike

    7 Power Cleans (135/95)

    7 Burpees OTB

  • Saturday, June 9, 2018

    TEAM COMP WOD - 8AM

    For Time:

    In any manner:

    3600m Run (split into 400's)

    180 Wall Ball

    150 Cal Row

    120 T2B

    90 SYNCHRO DB Snatches (all 3 teammates)

    60 Burpee Box Jump Overs

    *One teammate may be running at all times EXCEPT during the DB Snatches

    *One teammate working at a time on all other movements


    DAILY WOD - 9AM

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 60%

    Sets #4, #5, #6 - 64%

    Sets #7, #8, #9 - 68%

    Partner Conditioning

    "I Go Back"

    For TIme:

    50 Cal Row

    40 Box Jump Overs

    50 Synchro DB Snatches

    60 Pull Ups

    50 Synchro DB Snatches

    40 Box Jump Overs

    50 Cal Row

  • Friday, June 8, 2018

    For Time:

    800m Run

    200m Sandbag Carry

    30 Deadlifts

    200m Sandbag Carry

    25 Bench Press

    200m Sandbag Carry

    20 Hang Power Cleans

    200m Sandbag Carry

    15 Push Jerks

    200m Sandbag Carry

    10 Squat Clean Thrusters

    *Barbell Loading should be challenging i.e. 155/105

  • Thursday, June 7, 2018

    Push Press

    Build to a 1RM, followed by:

    4 sets x 6 reps at 65% of that 


    Conditioning

    "Little Pisser"

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    12 Power Snatches (75/55)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    8 Power Snatches (95/65)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    4 Power Snatches (115/75)

    16 Air Squats

  • Wednesday, June 6, 2018

    HSPU Strength Work (Week #3)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 40%

    Min 3 - 35%

    Min 4 - REST


    Conditioning

    "Jerry"

    For Time:

    1 mile Run

    2000m Row

    1 mile Run


    PARTNER COMP WOD - 5PM

    @ 0:00 -  AMRAP in 6:00

    100m Relay SPRINT

    4 Alternating Sandbag OTS (2 per teammate)

    @12:00 - AMRAP in 7:00

    15 DB Thrusters (split any way)

    9 Muscle Ups (split any way)

    24 Cal Bike (split any way)

    @ 26:00 - For Time:

    9-15-21 reps:

    Synchro Bar Facing Burpees

    Synchro OHS (95/65)


  • Tuesday, June 5, 2018

    Back Squat Waves

    Every 2:30:

    Set #1 - 5 reps @ 73%

    Set #2 - 3 reps @ 78%

    Set #3 - 1 rep @ 83%

    Set #4 - 5 reps @ 78%

    Set #5 - 3 reps @ 83%

    Set #6 - 1 rep @ 88%

    Set #7 - 5 reps @ 83%

    Set #8 - 3 reps @ 88%

    Set #9 - 1 rep @ 93%


    Conditioning

    3 Rounds:

    20 Push Ups

    15 STRICT Pull Ups

    100m Farmer's Carry/Waiter Walk; switch at 50m (one DB in Farmer's Carry, one OH in Waiter Walk)

  • Saturday, June 2, 2018

    3-Person Team Comp WOD - 8AM

    @ 0:00 - 5 rounds (per teammate)

    25 ft. Sprint

    5 Burpee Box Jump Overs

    5 KBS (70/53)

    1 Box Jump Over

    25 ft Sprint

    @ 25:00 - For Time:

    1500m Row (500 each teammate)

    100 HSPU

    100 Back Squats (135/95, from the ground)

    100 Pull Ups

    100 C & J

    *Share reps any way


    Daily WOD - 9AM

    INDIVIDUAL

    Clean & Jerk

    Build to 80-85% of your 1RM in 10 min.

    then…

    30 Clean & Jerks @ 75% of your 1RM

    Partner AMRAP

    AMRAP in 15:00

    5 Pull Ups (Each)

    10 KBS (Each)

    15 Jump Switch Lunges (Each)

  • Friday, June 1, 2018

    EMOM x 30 minutes:

    Minute 1 - Max Cal Bike in :30

    Minute 2 - 8 Burpee Box Jump Overs

    Minute 3 - 12 Goblet (KB) Alternating Reverse Lunges

    Minute 4 - Max T2B in :30

    Minute 5 - Max HR Push Ups in :30

  • Thursday, May 31, 2018

    Snatch Work

    Every 2:00 for 20 minutes

    2 Snatch Lift Offs + 1 Snatch, building over the course of 10 sets


    Conditioning

    For TIme:

    1000m Row

    "Isabel" - 30 Snatches (135/95)

  • Wednesday, May 30, 2018

    HSPU Strength Progression (Week #2)

    EMOM x 12:00 (3 Rounds)

    Min 1: 40% of Max Set (from last week)

    Min 2: 35% of Max Set

    Min 3: 30% of Max Set

    Min 4: Rest


    Barbell Strength

    Strict Press

    5 sets x 3 reps, building


    Conditioning

    5 Rounds:

    140m Run

    20 KBS

    20 Sit Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - Alternating movements, AMRAP in 15:00

    15 Wall Ball

    5 STRICT HSPU

    1 Legless Rope Climb

    @ 20:00 - 3 Rounds

    200m Run Relay

    20 OHS (135/95) split any way

    @ 40:00 - 10 Alternating FULL rounds

    10 OYP Burpees

    3 Muscle Ups

  • Tuesday, May 29, 2018

    Back Squat Waves

    Every 2:30

    6 reps @ 71%

    4 reps @ 76%

    2 reps @ 81%

    6 reps @ 76%

    4 reps @ 81%

    2 reps @ 86%

    6 reps @ 81%

    4 reps @ 86%

    2 reps @ 91%


    Conditioning

    AMRAP in 12:00

    30 Double Unders

    10 Burpees

    50m Double Overhead DB or KB Carry

  • Saturday, May 26, 2018

    8AM - PARTNER COMP WOD 

    For Time:

    400m Med Ball Run (switching whenever) 20# for ALL

    100 Deadlifts

    400m Med Ball Run

    80 Hang Power Cleans

    400m Med Ball Run

    60 Back Squats

    400m Med Ball Run

    40 Push Jerks

    400m Med Ball Run

    20 Squat Clean Thrusters

    *Barbell Loads - 155/105


    9AM - Daily WOD

    PARTNER CONDITIONING

    400m Run (together)

    100 Deadlifts

    400m Run

    80 Hang Power Cleans

    400m Run

    60 Back Squats

    400m Run

    40 Push Jerks

    400m Run

    20 Squat Clean Thrusters

    Barbell Loads - 95/65

  • Friday, May 25, 2018

    Tempo Front Squat

    EMOM x 9:00 - 1 Rep

    3 seconds Down

    3 second Pause in Bottom

    Fast Up


    Conditioning

    "Helen"

    3 Rounds for time"

    400m Run

    21 KBS (53/35)

    12 Pull Ups

  • Thursday, May 24, 2018

    Power Clean

    Every 2:00 for 10 sets:

    1 Hang Power Clean + 2 Power Cleans 

    *Build to a heavy complex over the course of the 10 sets


    Conditioning

    AMRAP in 15:00

    30 Double Unders

    10 L-seated Dumbbell Presses

    10 Hammer Curls (5L/5R)

    10 DB Push Ups

    *Use same DBs throughout

  • Wednesday, May 23, 2018

    HSPU

    Max Set

    Rest 5:00 to figure out your math for...

    EMOM x 12:00 (3 Rounds)

    Min 1: 35% of Max Set

    Min 2: 30% of Max Set

    Min 3: 25% of Max Set

    Min 4: Rest


    Conditioning

    Alternating EMOM x 14:00

    14/10 Cal Row

    :30 sec Max DB Snatch


    PARTNER COMP WOD - 5pm

    @ 0:00 - 4 Rounds for time:

    5 Unbroken Clean & Jerks each (135/95)

    12 Muscle Ups (any way)

    @ 20:00 - 3 Rounds for time:

    50 Wall Ball

    35 HSPU

    20 Deadlifts (275/185)

    @ 40:00 - 2 Rounds for time:

    400m Run (together)

    30 T2B (any way, but cannot start until both runners are in)

    40 Cal Row

  • Tuesday, May 22, 2018

    Power Snatch

    EMOM x 10 minutes

    Min 1: 60%

    Min 2: 63%

    Min 3: 66%

    Min 4: 69%

    Min 5: 72%

    Min 6: 75%

    Min 7: 78%

    Min 8: 81%

    Min 9: 84%

    Min 10: 87%


    Conditioning

    "Assault on Fran"

    21-15-9

    Thrusters (115/75)

    C2B Pull Ups

    Cals on Bike

  • Monday, May 21, 2018

    Back Squat Waves

    Every 2:30:

    6 reps @ 69%

    4 reps @ 74%

    2 reps @ 79%

    6 reps @ 74%

    4 reps @ 79%

    2 reps @ 84%

    6 reps @ 79%

    4 reps @ 84%

    2 reps @ 89%


    Conditioning

    3 Rounds for TIme:

    Run 200m

    5 Deadlifts @ 85% of 1RM

    10 Burpees Over The Bar

    15 Dips

    20 Sit Ups

  • Saturday, May 19, 2018

    TEAM COMP WOD - 8AM

    In teams of 3:

    @ 0:00 - "Don't Let The Wheels Fall Off"

    60 Cal Bike, 75 Thrusters (75/55), 75 Burpee Box Jump Overs

    60 Cal Bike, 60 Thrusters (95/65), 60 Burpee Box Jump Overs

    60 Cal Bike, 45 Thrusters (115/75), 45 Burpee Box Jump Overs

    60 Cal Bike, 30 Thrusters (135/95), 30 Burpee Box Jump Overs

    60 Cal Bike, 15 Thrusters (155/105), 15 Burpee Box Jump Overs

    *30:00 cap

    @ 40:00 - "Toes In The Sand"

    AMRAP in 10:00 (Relay style)

    8 T2B

    3 Sandbag OTS

    *One athlete at a time


    9AM - DAILY WOD

    Partner Conditioning 

    AMRAP in 25:00

    20 Cal Bike (any way)

    2 Sandbag OTS (each, alternating)

    20 Burpees OYP (10 each, athlete #1 must perform all 10 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    30 Sit Ups (15 each, athlete #1 must perform all 15 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    @ 25:00 - 10 minutes as a team for a 1RM Snatch (sharing a bar if possible)

  • Friday, May 18, 2018

    Strict Press

    4 x 6 reps, across

    *Compare to Friday, May 4


    Conditioning

    "Cindy"

    AMRAP in 20:00

    5 Pull Ups

    10 Push Ups

    15 Air Squats

  • Thursday, May 17, 2018

    For TIme:

    1500m Row

    100 Double Unders

    30 Cal Bike

    400m Run

    30 Cal Bike

    100 Double Unders

    1500m Row

  • Wednesday, May 16, 2018

    Snatch-Grip Push Jerk (behind the head)

    5 sets x 3 reps, non-maximal loads working on receiving position for the snatch


    EMOM X 10 minutes:

    1 Snatch High Pull + 2 Hang Power Snatch


    Conditioning

    AMRAP in 15:00

    5 Burpee Box Jump Overs

    10 Alternating DB Snatch

    20 Wall Ball


    PARTNER COMP WOD - 5PM

    @ 0:00 - "The Seven"…alternating movements for 7 rounds:

    7 HSPU

    7 Thrusters (135/95)

    7 T2B

    7 Deadlifts (245/170)

    7 Burpees

    7 KBS

    7 Pull Ups

    @ 25:00 - 6 Rounds, any way:

    20 Wall Ball

    5 Bar Muscle Ups

    3 Ring Muscle Ups

    @ 40:00 - 3 Rounds, any way

    90 Double Unders

    30 Power Snatch (75/55)

  • Tuesday, May 15, 2018

    Double Tabata HSPU - :40 on / :20 rest for 4 rounds

    Conditioning 

    3 Rounds For Time:

    Run 400m

    20 KBS

    20 Pull Ups 

    20 Dips

  • Monday, May 14, 2018

    Back Squat Waves

    Every 2:30 for 9 sets:

    6 reps @ 67%

    4 reps @ 72%

    2 reps @ 77%

    6 reps @ 72%

    4 reps @ 77%

    2 reps @ 82%

    6 reps @ 77%

    4 reps @ 82%

    2 reps @ 87%


    Conditioning

    AMRAP in 10:00

    20 DU

    3 DB Manmakes

    20 Sit Ups

  • Friday, May 11, 2018

    "Barbara"

    5 sets:

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

    *Rest 3:00 between sets


    *Scaling options

    "Half Barbara"

    5 Sets:

    10 Pull Ups

    15 Push Ups

    20 Sit Ups

    25 Squats

    or

    3 Rounds of "Barbara"

    or

    Ring Rows instead of Pull Ups

  • Thursday, May 10, 2018

    Snatch Drill

    Every 2:30 for 5 sets:

    Snatch x 1.1.1, resting 5 seconds between singles


    Conditioning

    For Time:

    750m Row

    200m KB Carry (50m held in front rack, 50m Farmers Carry, 50m Front Rack, 50m Farmers Carry)

    500m Row

    200m KB Carry

    250m Row

    200m KB Carry

  • Wednesday, May 9, 2018

    Strength

    Push Press - 3RM


    Conditioning

    AMRAP in 20:00

    6 DB Push Press 

    9 Deadlifts (225/155)

    200m Run


    Partner COMP WOD - 5pm

    @ 0:00 - "Full Of Hot Air"

    5 Rounds (per teammate) for time:

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    *200m Med Ball Run for non-working teammate

    *Barbell loads will INCREASE with EACH round - (m - 155, 160, 165, 170, 175); (w - 105, 110, 115, 120, 125)

    @ 30:00 - "Beat Around The Bush"

    10 minutes for a 1RM Snatch

    @ 40:00 - "It Takes Two To Tango"

    4 Rounds

    15 Wall Ball (each)

    5 Burpees (each, over your partner)

  • Tuesday May 8, 2018

    Gymnastic 

    Tabata HSPU - 8 sets - 20 sec on/ 10 sec rest


    Power Clean

    10 min for a Heavy Single


    Conditioning

    AMRAP in 4:00

    24/18 cal Bike

    20 T2B

    15 Power Cleans (115/75)

    Rest 4:00

    AMRAP in 4:00

    20/15 cal Bike

    15 T2B

    12 PC @ (135/95)

    Rest 4:00

    AMRAP in 4:00

    16/12 cal Bike

    10 T2B

    9 PC @ (155/105)

  • Monday, May 7, 2018

    Back Squat Waves

    *Every 2:00

    6 reps @ 65%

    4 reps @ 70%

    2 reps @ 75%

    6 reps @ 70%

    4 reps @ 75%

    2 reps @ 80%

    6 reps @ 75%

    4 reps @ 80%

    2 reps @ 85%


    Conditioning

    AMRAP in 12:00

    16 "Step Back" KB Lunges

    8 Burpees

    25 Sit Ups

  • Saturday, May 5, 2018

    8am Partner COMP WOD

    9am Daily WOD

    INDIVIDUAL - 

    15 min for a 3RM OHS

    Partner Conditioning - 

    AMRAP in 20:00

    With 1 Partner running at all times:

    Run 200m

    The other partner AMRAP:

    3 Sandbag or Atlas Stone 

    6 Target Burpees

    9 Air Squats

  • Friday, May 4, 2018

    Strength

    Strict Press - 4 sets x 6 reps


    Conditioning

    2 Rounds for time:

    25 Cal Row

    50 KBS (53/35)

    50 Wall Ball

    25 Pull Ups

  • Thursday, May 3, 2018

    Clean Work

    Every 90 sec for 3 sets - 

    1 High Hang Clean @ 55-65%

    Into…

    Every 90 sec for 3 sets - 

    1 Hang Clean @ 65-75%

    Into…

    Every 2:00 for 5 sets - 

    2-Position Clean @ 75-85%

    (mid-thigh & below the knees)


    Conditioning

    5 sets:

    10 Alternating DB Snatch

    10 Burpees over DB

    10 Cal Bike

    *Rest 2:00 between sets

  • Wednesday, May 2, 2018

    4 Sets:

    6 Back Squats @ 75%

    Rest 45 sec

    6/Leg Unilateral RDL

    Rest 45 sec

    100ft Waiter's Carry (One DB Overhead - 50ft. Each Arm)

    Rest 45 sec


    Conditioning

    4 Rounds for time:

    100m Farmer's Carry (KB or DB)

    50ft. Traveling Lunge

    25 Sit Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - "Butterfingers'"

    AMRAP in 15:00

    16 Muscle Ups

    12 Push Jerks (155/105)

    6 Snatches (same bar)

    *Divide reps anyhow

    @ 22:00 - "Tootsie Roll"

    In a 13:00 window:

    2 Rounds:

    50 Wall Ball (11ft/10ft)

    50 Cal Row

    100 Double Unders

    then:

    Max Burpee Bar Pullovers in remaining time

    @ 40:00 -  "Payday"

    AMRAP in 5:00

    Max T2B

    Max Cal Bike

    *Anytime T2B is broken, you must switch. You may not start pedaling until your teammate is on the bar

  • Tuesday, May 1, 2018

    AMRAP in 10:00

    5 HSPU (sub 2 Wall Climbs)

    10 Thrusters (95/65)

    200m Run

    Rest 5:00

    AMRAP in 10:00

    40 Double Unders

    20/15 Hand-Release Push Ups

    10 Pull Ups

    Rest 5:00

    AMRAP in 10:00

    250m Row

    10 T2B

    10/5 Ring Dips

  • Monday, April 30, 2018

    Snatch Work

    Every 90 sec for 3 sets - 

    1 High Hang Snatch @ 55-65%

    Into…

    Every 90 sec for 3 sets - 

    1 Hang Snatch @ 65-75%

    Into…

    Every 2:00 for 5 sets - 

    2-Position Snatch @ 75-85%

    (mid-thigh & below the knees)


    Conditioning

    AMRAP in 15:00

    10/7 Cal Bike

    20 Wall Ball

    5 Burpee Box Jump Overs

  • Saturday, April 28, 2018

    8am - 3-Person Team COMP WOD

    @ 0:00 - "High Tide"

    For Time:

    1000m Row, 6 LLRC, 20 Squat Cleans (135/95)

    1000m Row, 9 LLRC, 30 Squat Cleans 

    1000m Row, 12 LLRC, 40 Squat Cleans

    *Split up work any way

    @ 30:00 - "Cycling Mary"

    AMRAP in 20:00

    5 Parallette HSPU

    10 Pistols

    15 Pull Ups

    Max Cals Bike

    *One person must be on the bike at all times while work is being done; split up the work any way


    9am - Daily WOD

    Individual - Front Squats

    5 sets x 3 reps @ 80-85%


    Partner Conditioning

    AMRAP in 25:00

    10 Synchro Burpees Over the Bar

    10 Push Press (Each) (95/65)

    10 Pull Ups (Each)

    200m Run (relay style)

  • Friday, April 27, 2018

    Bench Press

    10-8-6-4-2 reps, increasing with each rep scheme

    *8 Ring Rows between each set


    Conditioning

    4 Rounds for time:

    20 Cal Row

    10 Dips

    20 Hammer Curls (alternating)

    10 T2B

  • Thursday, April 26, 2018

    Clean Work

    Every 2:00 for 10 sets:

    3-Position Clean (High-to-Low)


    Conditioning

    AMRAP in 15:00

    400m Run

    25 KBS

    25 Air Squats

  • Wednesday, April 25, 2018

    3 reps every 2:00 x 6 sets, building to a 3RM

    Seated Strict Shoulder Press (seated on a bench without back support, pressing bar overhead)


    Conditioning

    5 Intervals:

    12/8 Cal Bike

    7/arm DB Hang Clean and Jerk (18.1 standards)

    20 Sit Ups

    *Rest 2:00 between Intervals


    PARTNER COMP WOD - 5pm

    @ 0:00 - "Captain Crunch"

    4 Rounds for time

    20 cal Assault Bike

    400m Run/100m KB Farmer's Carry (one teammate does the run, the other the carry; alternate rounds)

    10 Sychro Snatches (FULL SQUAT) (95/65)

    @ 20:00 - "Lucky Charms"

    AMRAP in 7:00

    10 Burpee Bar Muscle Ups (as a team)

    10 Sychro Thrusters (95/65)

    @ 35:00 - "Shredded Wheat"

    40 Double Unders Each (one must perform all 40, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    40 Double Unders Each (one must perform all 40, then the other)

  • Tuesday, April 24, 2018

    Tempo Back Squats

    3 sets x 5 reps @ 4 sec down, 1 sec pause in bottom, stand to extension (75-80%)


    Conditioning

    AMRAP in 20:00

    3 STRICT Pull Ups

    6 HSPU

    9 Burpees

    30 Double Unders


  • Monday, April 23, 2018

    Snatch Work

    Every 90 sec for 3 sets:

    3 Muscle Snatches

    Into…

    Every 90 sec for 10 sets:

    1 Snatch (60%, 65%, 70%, 75%, 80%, 83%, 86%, 89%, 92%, 95%)


    Conditioning

    3 rounds:

    500m Row 

    30 Wall Ball

    10 Deadlifts (BW)

  • Saturday, April 21, 2018

    8am - 3 Person Team COMP WOD

    @ 0:00 - "Back Pedal" (one partner working at a time)

    100 Cal Bike, 75 Power Snatches (115/80), 50 C2B

    100 Cal Bike, 75 Clean & Jerks (135/95), 50 Strict Pull Ups

    @ 25:00 - "Jet Setting"

    100 Cal Row

    100 Wall Ball

    100 Lateral Bar Burpees

    100 Deadlifts (225/155)

    100 Lateral Bar Burpees

    100 Wall Ball

    100 Cal Row


    9am - Daily WOD

    PARTNER CONDITIONING

    With a 30 minute running clock:

    2000m Row

    then,

    AMRAP in remaining time:

    Both run 200m

    10 Wall Ball Each

    10 Push Ups Each

    10 Pull Ups Each

    30 Sit Ups (both can perform the sit-ups at the same time)

  • Friday, April 20, 2018

    Strength

    3 sets:

    20 Steps dumbbells walking lunge

    *Resting 60 sec between sets


    Conditioning

    AMRAP in 6:00

    20 Double Unders

    10 KBS (53/35)

    Rest 1:00

    AMRAP in 6:00

    5 Man Makers (30/20)

    5 Box Jumps

    Rest 1:00

    AMRAP in 6:00

    5 T2B

    10 Air Squats

  • Thursday, April 19, 2018

    With a continuously running clock:

    @ 0:00 - Every 2:00 for 5 sets:

    5 OHS, building in weight over the course of the 5 sets

    @ 12:00 - Every 2:00 for 8 sets:

    3 Push Jerks @ 70-75% of 1RM

    @ 32:00 - AMRAP IN 12:00

    10 GROUND TO OVERHEAD any how (115/75)

    250m Row

  • Wednesday, April 18, 2018

    Rotating through 3 stations, EMOM for 18 minutes (6 sets):

    Station 1: 1-3 Rope Climbs, depending on strength in this movement

    (if you don not have rope climbs, work on 6-8 Perfect Ring Rows

    Station 2: 1-15 Ring Dips, depending on strength in this movement

    Station 3:  25 Sit ups


    Conditioning 

    3 sets, for max reps/cals:

    3:00 Assault Bike

    2:00 Burpee Box Jump Overs

    1:00 STRICT Pull Ups

    Rest 2:00 between sets


    PARTNER COMP WOD - 5pm; sign ups required by Tuesday at 8pm

    @ 0:00 - "Nate"

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS

    *Partners complete A FULL ROUND before switching

    @ 25:00 - "Hips Don't Lie"

    AMRAP in 10:00

    8 Cal Bike

    7 T2B

    6 Burpee Box Jump Overs

    *5 Back Squats (135/95) from the ground; 1 partner will complete a full round of the 8-7-6 while the other performs 5 Back Squats as a "buy in" for them to begin the next round

    @ 40:00 - "Lasso"

    1 Legless RC

    10 KB Snatch (5L/5R)

    25 DU

    1 Legless RC

    10 KB Snatch

  • Tuesday, April 17, 2018

    Snatch Work

    Every 2 minutes for 8 sets:

    3-Position Snatch (High to Low)

    *Build over the course of the 8 sets


    Conditioning

    5 Rounds:

    20 Wall Ball

    5 Snatches (NOT POWER) @ 75% of today's 3-Position

  • Monday, April 16, 2018

    Benchmark Testing

    "Jackie"

    For Time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups


    Strength

    3 sets:

    8 Back Squats @ 60-65%

    Rest 60 sec

    8-10 STRICT HSPU 

    Rest 90 sec

  • Friday, April 13, 2018

    4 sets:

    8/arm Single-Arm Dumbbell Press

    Rest 30 sec

    100ft Sled Push (walking)

    Rest 60 sec


    Conditioning

    AMRAP in 12 minutes:

    25 Double Unders

    8 Ring Dips

    8 Burpee Box Jump Overs

  • Thursday, April 11, 2018

    Clean Skill Work

    Every 2 minutes x 20 minutes:

    2 Power Clean & Jerks (not touch and go)

    *build over these 10 sets 


    Conditioning

    7 Rounds:

    5 Clean & Jerks (@ 55% of Skill Work Portion)

    10/7 Cal Bike/Row - alternating rounds

  • Wednesday, April 11, 2018

    Strength Couplet

    3 sets:

    8 Back Rack Split Squat/ Leg

    Rest 60 sec

    10 RDL

    Rest 60 sec

    *Loading is choice to maintain form and quality


    Conditioning

    4 sets:

    10 Bench Press (155/105)

    15 DB Lateral Raise

    20/15 Cal Bike

    25 Sit Ups


    PARTNER COMP WOD - 5pm (sign ups will be on the whiteboard. Please let us know by Wednesday morning)

    @ 0:00 - AMRAP in 12:00

    15 Calorie Row

    12 Power Snatch (75/55)

    9 Box Jump Overs

    * barbell must be held in the front rack position by "resting" partner during the row and BJO. Switch whenever.

    1 MINUTE REST

    @ 13:00 - 4 minutes as a team 

    Max Lift complex of 3 Deadlifts + 1 Hang Clean (power or squat)

    *Score is combined weight of both partners

    @ 25:00 - For Time:

    100 Wall Ball

    75 C2B

    50 HSPU

    25 Muscle Ups

    Max Cals on Bike

    *15:00 time cap

  • Tuesday, April 10, 2018

    Strength/Core Couplet

    4 sets:

    10 DB Push Press

    Rest 30 sec

    20 sec L-sit (accumulate 20 sec in this portion, using the fewest sets possible)

    Rest 90 sec


    Conditioning

    4 sets:

    3 minutes per set:

    5 HSPU

    10 KBS

    15 Pulll Ups

    *Rest 90 sec between sets, picking up where you left off, seeing how many rounds completed you can get across the 4 sets

  • Monday, April 9, 2018

    Snatch Technique Drills

    Every 90 sec x 3 sets:

    2 High Hang Snatch

    Into:

    Every 90 sec x 3 sets:

    2 Hang Snatch

    Into:

    Every 90 sec x 3 sets:

    2 Snatch Lift-Offs (below the knee) + 1 Snatch

    Into:

    Every 90 Sec x 2 sets:

    Halting Snatch Deadlift (shin-knees-mid thigh-hip) with slow descent to ground

    *This entire sequence is meant to be "building" but not in so much as it makes you lose technique


    Conditioning

    4 Rounds for time:

    18/15 Cal Row

    15 Box Jump Overs

    12 Toes-through-RIngs

  • Friday, April 6, 2018

    Power Snatch Skill Work

    2 reps

    EMOM x 7 sets, building


    Conditioning

    10 rounds:

    3 Power Snatches @ 75-80% (of the skill work portion)

    7/5 cal bike

  • Thursday, April 5, 2018

    Every 90 sec for 8 sets:

    2 Cleans + 1 PUSH Jerk

    *load is choice, building


    Conditioning

    AMRAP in 15:00

    20/15 Cal Row

    20 Alternating DB Snatch (50/35)

    10 Burpee T2B

  • Wednesday, April 4, 2018

    DAILY WOD

    3 Rounds For Time with 1:00 rest between rounds:

    25 KBS

    25 SDHP (75/55)

    25 Box Jumps

    25 Push Press

    50 Double Unders

    *Any time left over will be athletes choice to work on gymnastic skill i.e. HSPU, Pausing Ring Dips, Strict Pull Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - "You Get What You Give"

    3 Rounds:

    30 KBS (70/53)

    30 Burpee Box Jump Overs

    30 Push Press (95/65)

    30 Back Squats

    *Split reps any way

    @ 22:00 - "In The Meantime"

    AMRAP in 8:00:

    One Partner - 100ft Bear Hug Sandbag Carry (100/70)

    One Partner - Cals on Bike

    *Score is feet travelled + Cals

    @ 35:00 - "Closing Time"

    (Double JT)

    42-30-18 reps for time:

    HSPU 

    Ring Dips 

    Push Ups

  • Tuesday, April 3, 2018

    4 sets:

    6 Front Rack Splits Squats/leg @ 35-50% of your 1RM Front Squat

    Rest :30

    6 STRICT Pull Ups

    Rest 1:00


    Conditioning

    For Time:

    21-15-9

    Burpee over Med Ball

    42-30-18

    Wall Ball

  • Monday, April 2, 2018

    Snatch Work 

    EMOM x 6:00 - 2 High Hang Snatch @ 50-65%

    into…

    Every 90 sec. for 6:00 - 1 Hang Snatch @ 65-80%

    into…

    Every 90 sec. for 7:30 - 1 Snatch @ 80%+


    Conditioning

    For max reps/cals:

    3 Minutes - Row

    3 Minutes - Power Cleans

    3 Minutes - Bike

    3 Minutes - Sit Ups

  • Saturday, March 31, 2018

    Partner COMP WOD - 8am

    @ 0:00 - "Two Rooms With a View"

    4 Rounds for time:

    100ft Shuttle Run, each teammate

    50ft. One Arm Overhead DB Lunge, each teammate

    25 Wall Ball

    20 Pull Ups

    *The WB & PU are being performed simultaneously by the teammates. Once completed, they will switch. 

    @ 22:00 - "Light & Fluffy"

    6 Rounds per teammate:

    5 Sandbag OTS

    5 Burpee Box Jump Overs

    15 HSPU

    @ 42:00 - For Time

    100 Cal Assault Bike

    100 T2B

    *split any way


    Daily WOD - 9am

    INDIVIDUAL - HSPU Work

    PARTNER CONDITIONING

    AMRAP IN 30:00

    400m Run (both teammates)

    20 Pull Ups

    20 Cals Bike

    40 Wall Ball

    40 KBS

    *One partner working at a time, except on the run

  • Friday, March 30, 2018

    Power Clean

    EMOM x 10 - 1 Power Clean, building


    Conditioning

    500m Row

    +

    3 rounds:

    10 Power Snatches (115/75)

    10 OHS

    10 SDHP

    +

    500m Row

  • Thursday, March 29, 2018

    Deadlift - 5 sets x 3 reps, touch and go, @ 85%

    *rest 90 seconds between sets


    Conditioning

    5 Rounds:

    50 Double Unders

    +

    2 Rounds of "Cindy"

  • Wednesday, March 28, 2018

    Back Squat

    Every 90 sec for 15:00 - 2 reps @ 80-85%

    Conditioning

    AMRAP in 15:00

    15/12 Cal Bike

    5 Ring Dips w/ a 1-count pause in the bottom of each rep

    6 Burpee Box Jump Overs


    TEAM COMP WOD - 5pm

    *In team's of 3:

    @ 0:00 - "Footsteps…"

    AMRAP in 12:00

    25ft. DB Farmer's Carry

    5 DB Thrusters

    5 C2B

    25ft. DB Farmer's Carry

    *One teammate on Assault Bike at all times, for calories

    @ 18:00 - "Why Is Everything So Heavy?"

    With one teammate working at a time, 1RM Clean and Jerk in 11:00

    @ 30:00 - "In High Gear"

    AMRAP in 15:00

    Max Muscle Ups

    12 Burpees OTB

    250m Row

    *One teammate at each station, rotating when the row and burpees are both completed

  • Tuesday, March 27, 2018

    Snatch

    EMOM x 5:00 - 1 Power Snatch @ 80%

    then:

    Every 90 seconds for 15:00

    1 Snatch (NOT POWER) @ CHOICE


    CONDITIONING

    5 Rounds for time:

    6 Power Cleans (155/105)

    12 Toes through Rings

    18 Wall Ball

  • Saturday, March 24, 2018

    8am - 18.5

    9am - Daily WOD

    Individual - 15 minutes for a 1RM Clean and Jerk

    Partner Conditioning

    AMRAP in 22:00

    5 Burpees Each over your partner

    10 Cals Each Assault Bike

    5 Hang Power Cleans Each (135/95)

    200m Run (as a team)

  • Friday, March 23, 2018

    Power Snatch Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00 

    1 Hang Power + 1 Power Snatch @ 60%

    @ 7:00 - EMOM x 5:00

    2 Power Snatches @ 70%-80%

    @ 14:00 - EMOM x 5:00

    1 Power Snatch @85%


    Conditioning

    30 Cal Row

    +

    5 rounds:

    5/arm KB One Arm Row

    10 Push Ups

    15 Air Squats

    30 Cal Row

  • Thursday, March 22, 2018

    Join us tonight at 8pm for the 18.5 LIVE announcement party and throwdown. This is going to be incredible. At 6 p.m. tonight, March 22, Castro will announce three workout options for 18.5 on Facebook Live. The CrossFit community will then have the chance to vote on the workouts and select the one we will all have to perform in Week 5 of the CrossFit Games Open. That’s right: three options! 

    Be sure to tune in on the CrossFit Games Facebook page and Games.CrossFit.com at 6pm to see the announcement and pick your destiny.

    ----------------------------------------------------------------------------------------------------

    "Long and Hard"

    AMRAP in 40:00

    15/12 Cal Bike

    10 T2B

    20 UNBROKEN KBS

    30 Double Unders

    40 Sit Ups


  • Wednesday, March 21, 2018

    DB Thruster - skill work

    complete 5 sets x 10 reps working on positioning and hip drive


    Conditioning

    AMRAP in 20:00

    10 Lateral Burpee over DB (18.0)

    20 Alternating DB Snatch

    10 Ring Dips

  • Tuesday, March 20, 2018

    Clean Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00

    1 Hang Clean + 1 Clean (ground) @ 60%

    @ 7:00 - EMOM x 5:00

    2 Cleans @ 75%

    @ 14:00 - EMOM x 5:00

    1 Clean @ 85%

    @ 30:00 - Conditioning

    21-15-9 reps

    Wall Ball x2

    C2B Pull Ups

  • Monday, March 19, 2018

    CrossFit Open WOD 18.4

    or

    Optional Daily WOD

    Overhead Work

    Take 15 minutes to build to a heavy complex of:

    5 Strict Presses + 3 Push Presses + 1 Split Jerk


    Conditioning

    3 Rounds:

    500m Row

    10 Box Jump Overs

    30 Jump Switch Lunges

  • Saturday, March 17, 2018

    8AM - 18.4

    9AM - DAILY WOD

    INDIVIDUAL

    Snatch

    15 minutes to build to a heavy single

    TEAM CONDITIONING (teams of 4)

    5 Rounds for time, conveyor belt style (one person at each station, switching when all are done):

    25 Sit Ups

    200m Run

    12 Target Burpees

    10 Clean & Jerks (115/75)

  • Friday, March 16, 2018

    Bench Press

    Take 15 minutes to build to a 2RM


    Conditioning

    6 sets:

    10/7 Cals Assault Bike

    12 Sit Ups

    20 KBS

    *Rest 1:00 between sets

  • Thursday, March 15, 2018

    Join us tonight at 8pm at CBCF for the announcement party & 18.4 Throwdown upon the revealing of the WOD!


    Front Squat

    5 sets x 5 reps, building to a heavy 5


    Conditioning

    AMRAP in 15:00

    10 SDHP (75/55)

    10 Burpees OTB

    10 Back Squats

  • Wednesday, March 14, 2018

    Deadlift/T2B

    5 sets:

    7 Deadlifts @ 75% + 10 T2B

    *Rest 2:00 between sets


    Conditioning

    5 rounds:

    250m Row

    10 Push Ups

    15 Air Squats


    Team COMP WOD - 5PM ( let's try this one again…)

    In teams of 3:

    @ 0:00 - "Sandy Beaches and Distant Reaches"

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

    *One teammate performs a full round, running back to tag the rower for the next teammate to go

    @ 20:00 - AMRAP in 10:00, rotating through movements:

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

    Using one barbell, as a team, find each teammates 2RM Back Squat


  • Tuesday, March 13, 2018

    Pause Power Clean Complex

    Every 90 seconds for 9:00 (7 sets):

    1 Pause Power Clean + 1 Power Clean

    *For the Pause Power Clean, pause 1 second each at below the knees and mid thigh, then cleaning from mid-thigh, dropping the bar to reset, then performing the Power Clean

    * Start at 55% and build gradually throughout


    Conditioning

    EMOM x 20:00

    Minute 1 - Max HSPU in :30

    Minute 2 - 20 Sit Ups

    Minute 3 - Max C2B in :30

    Minute 4 - 12 Steps one arm OH DB Lunge (6 steps right arm, 6 steps left arm)

  • Monday, March 12, 2018

    CrossFit Open WOD 18.3 

    or

    Daily WOD

    Snatch Drills

    5 sets:

    2 Hang Snatch Pulls

    2 Snatch High Pulls (from ground)

    10 seconds Rest - Bar on Floor

    2 Power Snatches

    *Load is choice but light to dial in technique;rest as needed between sets

    then:

    EMOM x 8 minutes

    2 Power Snatches - 55%, 60%, 65%, 70%, 75%, 80%, 80%


    Conditioning

    AMRAP in 12 minutes:

    7 Burpee Box Jump Overs

    7 DB Thrusters

    14 Cal Bike

  • Saturday, March 10, 2018

    8am - 18.3

    9am - Daily WOD

    INDIVIDUAL - 10 minutes for a 5RM OHS

    PARTNER CONDITIONING

    AMRAP in 25:00

    Partner #1 - 6 Deadlifts

    Partner #2 - 6 Deadlifts

    Partner #1 - 5 Hang Power Cleans

    Partner #2 - 5 Hang Power Cleans

    Partner #1 - 4 Push Press

    Partner #2 - 4 Push Press

    100 Sit Ups (as a team, split up any how)

    30 Cals on Bike (as a team, split up any how)

    *for the entirety of the WOD, PLATE OVERHEAD

  • Friday, March 9, 2018

    Strict Press

    EMOM for 15 minutes:

    1 Rep


    Conditioning

    8 rounds for time:

    12/8 cal row

    10 Box Jump Overs

    6 DB Push Press

  • Thursday, March 8, 2018

    Join us tonight for the 18.3 announcement party and throwdown immediately following! BYOB, pull up a chair, and watch some of team CBCF take on 18.3!


    Clean Work

    Every 90 seconds for 7:30 (6 sets):

    3-Position Clean @ 60-65% (Full Squat Clean)

    *High Hang, Mid-Thigh, Low-Hang (not ground)

    THEN, lower the weight to 50-55%…

    Every :30 for 3 minutes:

    3 Power Cleans & Jerks


    Conditioning

    5 Rounds for time:

    18 KBS

    12 Goblet Squats (w/same KB)

    9 Cal Row

  • Wednesday, March 7, 2018

    Conditioning

    Every minute on the minute for 30 minutes:

    Minute 1: 8/5 Cals Assault Bike

    Minute 2: Max Wall Ball

    Minute 3: 15/10 Push Ups

    Minute 4: Max Double Unders

    Minute 5: 30 second Plank on Low Rings

    Strength

    Back Squat

    Take 10 minutes to build to a challenging set of 3


    Team COMP WOD - 5PM

    In teams of 3:

    @ 0:00 - "Sandy Beaches and Distant Reaches"

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

    *One teammate performs a full round, running back to tag the rower for the next teammate to go

    @ 20:00 - AMRAP in 10:00, rotating through movements:

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

    Using one barbell, as a team, find each teammates 2RM Back Squat

  • Tuesday, March 6, 2018

    With a continuously running clock:

    @0:00 - Power Snatch

    8 minutes to build to a heavy single

    @ 13:00 - Conditioning

    9-15-21

    Power Snatch (95/65)

    HSPU

    @ 30:00 - Strength Couplet

    3 sets:

    10 DB Bench Press

    immediately into…

    Max Strict Pull Ups into Max Kipping Pull Ups

    *Rest 2:00 between rounds

  • Monday, March 5, 2018

    CrossFit Open WOD 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time:

    DB Squats

    Bar-Facing Burpees

    In the remaining time of 12 minutes:

    18.2a - 1RM Clean


    For those who do not want to perform 18.2/18.2a:

    Push Press

    Build to a heavy set of 3 reps

    *rest 90 sec between sets


    Conditioning

    For time:

    750m Row

    40 KBS

    30 Push Press (95/65)

    40 KBS

    750m Row

  • Saturday, March 3, 2018

    Partner Conditioning

    AMRAP in 10 minutes:

    "Cindy" in the style of:

    Alternating 5/5 Pull Ups, 10/10 Push Ups, 15/15 Air Squats

    Rest 3:00

    AMRAP in 10 minutes:

    10 Push Press (each teammate)

    12 Synchro Burpees over the bar

    20 Lateral Bar Hops, each teammate

    Rest 3:00

    AMRAP in 10:00

    *One partner on the rower at all times, for calories:

    20 Sit Ups

    20 KBS

    *Switch when 1 partner has completed the 20/20

  • Friday, March 2, 2018

    Deadlift 

    10 minutes to build to a Heavy Single


    Conditioning

    AMRAP in 30:00

    30/20 Cal Bike

    20 Box Jump Overs

    20 Alternating DB Hammer Curls

    5 Wall Walks

    2 Deadlifts @ 90% of your Heavy Single

  • Thursday, March 1, 2018

    Clean Work

    Every 2 minutes for 10 minutes (5 sets):

    3-Position Clean @ 60-65% (Full Squat Clean)

    *High Hang, Mid-Thigh, Low-Hang (not ground)

    THEN, lower the weight to 50-55%…

    EMOM for 5 minutes:

    4 Power Cleans


    Conditioning:

    For time:

    2 Rounds:

    40 Wall Ball

    50 Double Unders

    Into:

    2 Rounds:

    20 Toes-through-Rings

    25 Push Ups

  • Wednesday, February 28, 2018

    5 sets

    Strict Press - 6-8 reps; load is choice

    Into

    30 second Side Plank per side (in between sets of Strict Press)

    Rest 2:00 following Side Planks before next set


    Conditioning

    3 rounds for time:

    500 meter row

    35 KB Swings

    35 Sit Ups


    TEAM COMP WOD - 5PM

    @ 0:00 - For Time & Bike Cals:

    Max Cals on Bike

    300 Double Unders

    200 Wall Ball

    100 Ring Dips

    20 Legless Rope Climbs

    *For each calorie on the bike, subtract 3 seconds from your total time; ALL teammates can be working at the same time

    @ 20:00 - "Shuttle Fun"

    WIth one athlete going at a time completing a full round and then tagging in the next teammate:

    5 rounds, per teammate:

    75ft Shuttle Run

    6 Burpee Box Jump Overs

    25ft Shuttle Run

    6 Alternating DB Snatches

    50ft Shuttle Run

    @ 40:00 - "Triple Grace"

    *Each given teammate MUST perform 3 reps at a time before the next athlete goes

  • Tuesday, February 27, 2018

    With a continuously running clock...

    @ 0:00 - Snatch

    15 minutes to build to a Heavy Single

    Rest 7 minutes to set up for…

    @ 22:00 - You will have 3 minutes to complete a maximum of 6 snatches. Your score for this is the sum of your successful lifts, up to 5 lifts. Whatever weight you start with, you keep on the bar. (If you make your first 5, you do not need to complete the 6th attempt). Example: 95 pounds on the bar x 4 successful lifts made = 380

    @ 35:00 - AMRAP in 12:00

    25ft. One Arm OH DB Traveling Lunge

    25 ft One-Arm OH DB Traveling Lunge

    10 Pull Ups

    5 HSPU

  • Monday, February 26, 2018

    CrossFit Open WOD 18.1

    AMRAP in 20 minutes

    8 T2B

    10 DB Hang Clean and Jerks (5L/5R)

    14/12 Cals Row


    *For those who have already completed 18.1…

    In the Oly Room…

    Back Squat

    3 sets x 4 reps @ 80%, across


    Conditioning

    EMOM x 21:00

    Minute 1 - 10/8 cals Bike

    Minute 2 - Max Burpees (18.0)

    Minute 3 - 15 Barbell Thrusters (45/33)

  • Saturday, February 24, 2018

    Partner Conditioning

    For Time, as a team:

    20 DB Man Makers (alternating every 2)

    30 Pull Ups

    40 Burpees Over Your Partner

    50 Air Squats

    60 Synchro DB Snatches

    50 Air Squats

    40 Burpees OYP

    30 Pull Ups

    20 DB Man Makers (alternating every 2)

    80 Cal Bike to Finish

  • Friday, February 22, 2018

    Just a reminder!....The Open schedule will be as follows here at CBCF:

    Thursday Night Lights!…every week, come join us for the Open WOD announcement at 8pm, followed by those who want to participate, throwing down that WOD immediately after the release. This has proven to be a big hit in years past! BYOB and food, couches, hammocks, etc!

    Friday evenings at 5pm-6pm

    Saturday mornings from 8-9am. There will still be a 9am daily WOD on Saturdays. There will be NO COMP WOD for the 5 weeks of the Open.

    Sundays from 8-10

    Mondays will feature the Open WOD AND a Daily WOD for those that have already done the Open WOD.

    PLEASE DO NOT COME IN AND ASSUME YOU WILL BE ABLE TO DO THE WOD AT YOUR CHOOSING. 


    *Programming note: With respect to the amount of Shoulder-to-Overhead in 18.1, the initial programming for today has been altered. This may happen throughout the course of the Open season for the next 5-weeks.

    Strength

    Front Squat

    5 sets:

    Set #1 - 10 reps

    Set #2 - 8 reps

    Set #3 - 6 reps

    Set #4 - 4 reps

    Set #5 - 2 reps

    *In between every set, 10 Burpees + 10 Cal Bike

    *Load should increase with each set

    Rest 5:00

    21-15-9 reps for time:

    Deadlift (185/125)

    Push Ups

    Bar Hop Overs

    Jump Switch Lunges


  • Thursday, February 22, 2018

    Open Prep

    CrossFit Open WOD 11.1

    AMRAP in 10:00

    30 Double Unders

    15 Power Snatches (75/55)


    Strength Conditioning

    3 sets, not for time:

    8 reps: 1-1-2 DB Bench Press

    8 STRICT Pull Ups

    12 HSPU

    16 DB Hammer Curls

    *transition easily from one movement to the next. Form and ROM is priority.

  • Wednesday, February 21, 2018

    DAILY WOD

    Clean Conditioning Intervals

    AMRAP in 3:00:

    24 Box Jump Overs

    18 Cal Row

    Max Cleans (95/65)

    Rest 3:00

    AMRAP in 3:00:

    20 Box Jump Overs

    15 Cal Row

    Max Cleans (115/75)

    Rest 3:00

    AMRAP in 3:00:

    16 Box Jump Overs

    12 Cal Row

    Max Cleans (135/85)

    Rest 3:00

    AMRAP in 3:00

    12 Box Jump Overs

    9 Cal Row

    Max Cleans (155/95)

    Rest 3:00

    AMRAP in 3:00

    8 Box Jump Overs

    6 Cal Row

    Max Cleans (185/105)


    Core Conditioning

    Rotating through the movements with :20 on/:10 rest, for 8:00:

    Low Plank

    Side Plank

    Side Plank

    Hollow Hold


    3-Person Team COMP WOD - 5pm

    AMRAP in 8:00

    Teammate #1 - Run 200m

    Teammate #2 - 2 Rounds of Cindy

    Teammate #3 - 10 Burpee Box Jump Overs

    *Rotate when all have completed their stations

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Run 100m

    Teammate #2 - 1 Round of Cindy

    Teammate #3 - Max Cleans 155/105 *modify as needed

    *Rotate when all have completed stations; score is rounds + clean reps

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Max Cals Rower

    Teammate #2 - Max DB Bear Complex (Push Up + Squat Clean + Push Press + Thruster)

    Teammate #3 - 6 Burpee Sandbag OTS

    *Rotate when Burpee Sandbags are completed

  • Tuesday, February 20, 2018

    Back Squats

    With a continuously running clock:

    @ 0:00 - Back Squats

    Perform 1 rep, EMOM, building to 92% of your last tested 1RM, then, staying at that weight, perform EMOM x 6 minutes at 92%


    Conditioning

    30/20 Cal Bike

    +

    3 Rounds:

    15 OHS (115/75)

    15 T2B

    +

    30/20 Cal Bike

  • Monday, February 19, 2018

    High Hang Snatch

    EMOM x 9:

    Min 1 @ 65%

    Min 2 @ 70%

    Min 3 @ 75%

    Min 4 @ 68%

    Min 5 @ 73%

    Min 6 @ 78%

    Min 7 @ 71%

    Min 8 @ 76%

    Min 9 @ 81%

    *All % off of Heavy Single Snatch


    Conditioning

    9 - 15 - 21 OTB Burpees

    18 - 30 - 42 Wall Ball

    27 - 45 - 63 Sit Ups

    Round #1: 9, 18, 27…Round #2: 15, 30, 45…Round #3: 21, 42, 63

  • Saturday, February 17, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - 8 rounds per team:

    8 Double KB Deadlifts

    50' Farmer's Carry w/KB

    8 Burpee Box Jump Overs

    *"Non-Working" Partner is on the Rower. Team must accumulate 200 cals for completion of this portion

    *Partner will complete a full round before switching with rowing partner

    @ 20:00 - For Time:

    20 Synchro DB Snatch

    75 Wall Ball

    30 Synchro DB Snatch

    60 Wall Ball

    40 Synchro DB Snatch

    45 Wall Ball

    @ 40:00 - AMRAP in 10:00, alternating movements:

    10 Push Press (115/75)

    10 Cals Bike

    10 T2B


    DAILY WOD - 9AM

    INDIVIDUAL

    1 Snatch Balance + 2 OHS

    15 minutes for a heavy complex

    PARTNER CONDITIONING

    AMRAP in 30:00

    50 Wall Ball

    50 Sit Ups

    50 Box Jump Overs

    50 Cal Bike

    50 Over Your Partner Burpees

  • Friday, February 16, 2018

    Strict Press

    Set 1: 4 reps @ 65%

    Set 2: 3 reps @ 75%

    Set 3: 2 reps @ 85%

    Set 4: 1 rep @ 90%

    Set 5: Max reps @ 75%


    Conditioning

    "The Chief"

  • Thursday, February 15, 2018

    3 Rounds for time:

    30 KBS (Heavy)

    30 Jump Switch Lunges

    Rest 5 minutes, into:

    3 sets, not for time:

    8 Barbell Single-Leg Deadlift per leg

    Rest 1:00

    8 Hanging Stiff-Leg Leg Raises

    Rest 1:00

    :30 Side Plank per side

    Rest 1:00

  • Wednesday, February 14, 2018

    DAILY WOD

    Clean Work

    Every 2 minutes for 10 sets (20 minutes):

    2 Clean Lift-Offs + 1 Power Clean

    * A Clean Lift-Off is the first pull to the knees off of the ground, with a 2-second pause at the knees after each lift-off. Following your second lift-off, reset on the ground and then perform 1 Power Clean


    Conditioning

    AMRAP in 20:00

    40 Double Unders

    25 Sit Ups

    10 HSPU


    PARTNER COMP WOD - 5pm

    @ 0:00 - 8 rounds, alternating movements:

    50 ft. DB Lunge

    12 C2B

    4 Ring Muscle Ups

    @ 20:00 - AMRAP in 12:00, alternating FULL Rounds

    10 Cal Bike

    7 HSPU

    5 Hang Power Snatch (115/75)

    @ 40:00 - 5 Rounds

    1 Legless RC

    10 Bupees Over Your Partner (18.0)

    20 Double Unders

    15 Front Squats (75/55)

    * For this portion, partner #1 does one RC, then partner #2; then partner #1 does 10 Burpees OYP, then partner #2…etc.


  • Tuesday, February 13, 2018

    Snatch Session

    With a continuously running clock:

    @ 0:00 - Every 2 minutes for 4 minutes (2 sets):

    Snatch Push Press + OHS x 2 reps

    (pausing in the bottom of the OHS for 2 seconds)

    @ 4:00 - Every 90 seconds for 3 minutes (2 sets):

    2 High Hang Snatch @ 50-60%

    @ 7:00 - Every 90 seconds for 3 minutes (2 sets):

    2 Hang Snatch @ 65-75%

    @ 10:00 - EMOM x 12 minutes:

    1 Snatch @ 75-95%


    Conditioning

    3 Rounds:

    21 Cal Row

    15 DB Thrusters

    9 Lateral Burpees over DBS

  • Saturday, February 10, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - AMRAP in 6:00

    20 Wall Ball

    10 Deadlifts (225/155)

    *One partner on WB, one on DL. Switch when both have completed the given station

    @ 12:00 - 3 Rounds for time:

    25 Cal Bike

    10 OHS (115/75) & 5 Ring Muscle Ups

    *Same as 1st WOD

    @ 35:00 - AMRAP in 10:00

    15 SYCHRO Burpees OTB

    10 Clean & Jerks (155/105)

    15 C2B

    *Following the Sychro Burpees, one partner on C&J, one on C2B, then back to the burpees. Switch for round 2 and so forth


    DAILY WOD - 9AM

    INDIVIDUAL

    Hang Squat Clean

    EMOM x 10 minutes

    Minutes 1 - 5 - 2 reps

    Minutes 6-10 - 1 rep


    PARTNER CONDITIONING

    AMRAP in 20:00

    70 Cal Bike

    60 Cal Row

    50 Power Snatches (75/55)

    50 C & J (75/55)

    40 Power Snatches (95/65)

    40 C & J (95/65)

    30 Power Snatches (115/75)

    30 C & J (115/75)

    *Share reps any way

  • Friday, February 9, 2018

    Strength

    Pause Front Squat + Front Squat

    8 sets, starting at 50% of your estimated 1RM and building by 5% each set, ultimately finding a heavy complex for the day


    Conditioning

    5 Rounds:

    1 minute Row for Calories

    1 minute Thrusters (95/65)

    :45 Plank Hold 

    1:15 Rest

  • Thursday, February 8, 2018

    Strength Circuit

    Rotating through 3 stations, every 2 minutes for 18 minutes:

    Station 1 - 8 Bent Over Barbell Row

    Station 2 -  14 DB Box Step Up and Overs 

    Station 3 -  8 Hanging Stiff-Legged Raises


    AMRAP in 20 minutes:

    20/15 Cal Bike

    15 HSPU

    3 Bar Muscle Ups

  • Wednesday, February 7, 2018

    DAILY WOD

    With a continuously running clock:

    @ 0:00 - Take 10 minutes to find a Heavy Single Split Jerk

    @ 15:00 - Every 2 minutes for 4 sets (8 minutes): 30 seconds of Shoulder-to-Overhead

    *Sets 1 & 2: Push Press at 45-55% of the Heavy Single Split Jerk

    *Sets 3 & 4: Push Jerk at 55-65% of the Heavy Single Split Jerk

    @ 30:00 - 3 rounds:

    50 Wall Ball

    35 Double Unders

    20 Target Burpees


    PARTNER COMP WOD - 5pm

    @ 0:00 - For time:

    30 Bear Complex (135/95; alternating partners)

    100 Cal Bike

    30 Bear Complex

    @ 25:00 - AMRAP in 12:00

    10 Burpee Box Jump Overs (18.0 standards)

    10 HSPU (abmat and 25's on either side….adding a set of 10's with each round)

    *partners can share reps anyhow

    @ 40:00 - 8 Alternating full rounds:

    12 Cal row

    4 Bar Muscle Ups

  • Tuesday, February 6, 2018

    Snatch Session

    Take 15 minutes to build to a heavy complex of 1 Hang Snatch + 1 Squat Snatch

    Followed by:

    EMOM x 10 minutes:

    1 Snatch @ 80% of today's complex


    Conditioning

    AMRAP in 12:00

    250m Row

    10 T2B

    20 KBS (53/35)

  • Monday, February 5, 2018

    Following a 7 minute warm up, with a continuously running clock:

    @ 7:00 - Back Squat

    *Using last weeks Heavy Single, take 15 minutes to build to 90-95% of that number

    @ 27:00 - EMOM x 6 minutes:

    2 Back Squats @ 80-85% of last weeks Heavy Single

    @ 42:00 - CONDITIONING

    2 Rounds

    15 Pull Ups

    30 Deadlifts (185/125)

    15 HR Push ups

    30 Sit Ups

    *15 minute cap

  • Saturday, February 3, 2018

    PARTNER COMPEITORS WOD - 8am

    @ 0:00 - For Time:

    75 Cals Assault Bike

    75 Snatches (95/65)

    50 Cals Assault Bike

    50 Snatches (135/95)

    25 Cals Assault Bike

    25 Snatches (155/110)

    @ 25:00 - AMRAP in 10:00

    4 Legless Rope Climbs

    25 HSPU

    @ 40:00 3 Rounds:

    10 Synchro DB OHS Right Arm (50/35)

    15 Muscle Ups

    10 Synchro DB OHS Left Arm


    DAILY WOD - 9am

    PARTNER CONDITIONING:

    Following a 21-15-9 cal row per teammate:

    14 Rounds:

    3 Hang Squat Snatch

    5 Pull Ups

    10 KBS

    *One partner complete a full round, then the next partner goes. This is 7 rounds per partner.

  • Friday, February 2, 2018

    Strength

    Take 20 minutes to build to a 1RM Deadlift


    Conditioning

    AMRAP in 12:00

    6 Sumo-Deadlifts (165/115)

    12 Box Jump Overs

    :20 Hollow Hold

  • Thursday, February 1, 2018

    Strength/Skill

    Every 2:00 for 6 sets (12 minutes):

    2 Front Squats + 1 Jerk @ 90% of Heavy Single Clean and Jerk


    Conditioning

    5 Rounds:

    50ft Traveling Double DB Lunge

    100ft Shuttle Run 

    10 Target Burpees

    10 T2B

  • Wednesday, January 31, 2018

    Daily WOD

    Alternating minutes for 6 sets (12 minutes):

    Max Double Unders

    Max HSPU


    Conditioning

    AMRAP in 20:00

    5 STRICT Pull Ups

    10 Cal Bike

    15 DB Bench Press

    20 Sit Ups


    PARTNER COMPETITORS WOD - 5pm

    @ 0:00 - "Double Elizabeth"

    42-30-18 reps for time:

    Squat Cleans (135/95)

    Ring Dips

    @ 20:00 - AMRAP in 10:00, alternating movements:

    35 Double Unders

    12 Thrusters (75/55)

    8 Burpee Box Jump Overs

    *Barbell may never touch the ground during the entire 10:00 or 50 cal bike penalty

    @ 40:00 - For time:

    100 Deadlifts (185/125)

    100 KBS (70/53)

    100 HSPU

    100 Pull Ups

  • Tuesday, January 30, 2018

    With a continuously running clock:

    @ 0:00 - Power Snatch

    Take 15 minutes to build to a Heavy Single

    @ 20:00 - Every 45 seconds for 7 sets:

    1 SQUAT snatch at 90% of today's Heavy Single Power Snatch

    @ 35:00 - 21-15-9 reps for time:

    Calorie Row

    DB Thrusters

  • Monday, January 29, 2018

    With a continuously running clock:

    @ 0:00 - Back Squat

    Take 15 minutes to build to a Heavy Single. These are not PR attempts, but rather reps you know you can make successfully without failing.

    @ 20:00 - EMOM x 6:00 - 1 rep @ 90% of today's Heavy SIngle

    @ 35:00 - For max reps:

    30 seconds Ground to Overhead (G2OH) @ 135/95

    Rest 30 seconds

    45 seconds G2OH @ 115/75

    Rest 45 seconds

    60 seconds G2OH @ 95/65

    *Rest 3 minutes, then repeat

  • Saturday, January 27, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - For Time, splitting reps any way

    200 Double Unders

    180 Wall Ball

    140 HSPU

    80 Pistols

    @ 20:00 - 3 Rounds:

    10 Syncro Squat Snatch (95/65)

    20 Cal Bike/8 Bar Muscle Ups (one teammate on bike, one on Bar MU…then switch, in order to complete 1 full round)

    @ 40:00 - For Time:

    100 OHS (95/65), in sets of 10 before switching

    *"Non working partner must perform 3 target burpees and 7 T2B before getting on the barbell


    PARTNER Conditioning 

    Teams of 2:

    AMRAP in 30 minutes:

    100 cal row

    50 C2B

    30 Clean and Jerks

    10 Burpee Over your partner (per teammate)

  • Friday, January 26, 2018

    Strength Couplet

    4 sets:

    8/leg DB Split Squat

    Rest 30 seconds

    8/arm Single arm DB or KB Row

    Rest 30 seconds


    Conditioning

    4 Rounds for time:

    20/15 cal bike

    10 Burpee Box JUMP Overs

    20 Wall Ball

  • Thursday, January 25, 2018

    Pause Push Press

    For max reps

    Set #1 - 75%

    Set #2 - 70%

    Set #3 - 65%

    Set #4 - 60%

    *For the pause, in order to recognize how the hips drive the bar, you will rest for a 3 count in the bottom of each "dip" before driving the bar overhead

    Strength/Midline Conditioning

    4-5 Sets:

    10 DB Strict Press

    15 Push Ups

    10 T2B

    :20 Hollow Hold

    :20 Plank Hold

  • Wednesday, January 24, 2018

    Daily WOD

    Every 2 minutes for 16 minutes (8 sets):

    1 Clean + 2 Front Squats @ 80-85%

    Conditioning

    AMRAP in 14:00

    50 Double Unders

    30 Alternating DB Snatches (50/35)

    5 Muscle Ups


    COMP WOD - 5pm

    @ 0:00 - 21-15-9 reps for time:

    DB Burpees (18.0 standard)

    C2B

    Wall Ball

    @ 15:00 - Open WOD 11.1

    AMRAP in 10:00

    30 DU

    15 Power Snatch (75/55)

    @ 35:00

    9-15-21 Squat Clean Thruster (115/75)

    9-6-3 Muscle Ups

    +

    50 cal Bike to finish

  • Tuesday, January 23, 2018

    Strength Circuit

    Rotating through 3 stations, every 2 minutes for 18 minutes (3 sets):

    Station 1 - 8 Strict Pull Ups

    Station 2 - Max HSPU in 60 seconds

    Station 3 - 30 Sit Ups


    Conditioning

    3 Rounds for time:

    30/20 cal Row

    30 KBS

  • Monday, January 22, 2018

    With a continuously running clock, following a 10-minute warm up:

    @ 10:00 - Back Squat

    EMOM x 12 minutes

    2 reps @ 80-85%

    @ 30:00 - 4 sets for max reps in 30 seconds of Hang Squat Snatch

    *Rest 60 seconds between each set

    Set #1 - 50%

    Set #2 - 50%

    Set #3 - 55%

    Set #4 - 60%

    @ 45:00 - AMRAP in 7:00

    10 Cal Bike

    8 Bar Facing Burpees

    4 OHS (75/55)

  • Friday, January 19, 2018

    *REMINDER: There is NO 4pm WOD or Open Gym tonight due to setting up at The Fuge for the Arctic Blast

    Olympic Strength/Skill

    Hang Power Snatch

    7 sets x 2 reps, building


    Conditioning

    EMOM x 20 minutes:

    Minute 1: 12 Box Jump Over

    Minute 2: 10 Unbroken Hang Power Snatch

    Minute 3: Max Calorie Bike

    Minute 4: Rest

  • Thursday, January 18, 2018

    In teams of 2, AMRAP in 30:00:

    50 Air Squats

    40 KBS

    30 S2OH (95/65)

    20 Burpees

    10 STRICT Pull Ups

    *Divide reps any way

  • Wednesday, January 17, 2018

    DAILY WOD

    HSPU Work

    AMRAP in 2:00

    Rest 1:00

    AMRAP in 2:00

    *Today we will work on subbing with wall walks rather than HR Push Ups


    Conditioning

    5 Rounds:

    5 Squat Snatch (95/65)

    20 Wall Ball

    35 Double Unders

    25 Sit Ups


    Partner COMP WOD - 5pm

    @ 0:00 - 27-45-63 reps:

    KBS

    Thruster (95/65)

    C2B

    *split reps however for this portion

    @ 25:00 - 63-45-27 reps:

    Calorie Row

    Power Snatch (75/55)

    *split reps however for this portion 

    @ 45:00 - 3 rounds:

    10 Back Squats (135/95)

    1 Legless Rope Climb

    *one partner does 10 squats, then the next. Then one partner does 1 LLRC, then the next. 

  • Tuesday, January 16, 2018

    Front Squat

    7 sets x 3 reps

    Set #1 - 60%

    Set #2 - 64%

    Set #3 - 68%

    Set #4 - 72%

    Set #5 - 76%

    Set #6 - 80%

    Set #7 - 84%


    Conditioning

    "Pace it or Break It?"

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (95/65)

    Calorie Bike

    REST 5:00

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (75/55)

    Calorie Bike

  • Monday, January 15, 2018

    Power Clean & Jerk cycling

    EMOM x 11:00

    @ 0:00 - 4 PC&J @ 60%

    @ 1:00 - 3 PC&J @ 65%

    @ 2:00 - 2 PC&J @ 70%

    @ 3:00 - 4:00 - REST

    @ 4:00 - 4 PC&J @ 65%

    @ 5:00 - 3 PC&J @ 70%

    @ 6:00 - 2 PC&J @ 75%

    @ 7:00 - 8:00 - REST

    @ 8:00 - 4 PC&J @ 70%

    @ 9:00 - 3 PC&J @ 75%

    @ 10:00 - 2 PC&J @ 80%


    Conditioning

    AMRAP in 20:00

    21 Cal Row

    15 C2B

    9 Box Jump Overs

    6 Clean & Jerks (135/95)

  • Saturday, January 13, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - 5 rounds:

    25 HSPU (as a team)

    10 Squat Cleans, alternating (185/125)

    @ 25:00 - 3 Rounds, each teammate:

    One partner performs 2 Rounds of: 5 C2B/10 Heavy KBS/15 Air Squats

    One partner performs 10 Power Snatches (135/95)

    @ 45:00 - 1 Round for time:

    50 Sychro OTB Burpees

    75 T2B (one partner working at a time)


    Daily WOD - 9am

    INDIVIDUAL

    Overhead Squats

    10 reps w/ empty bar

    7 reps @ 30% of 1RM

    6 reps @ 40%

    5 reps @ 50%

    4 reps @ 60%

    3 reps @ 65%

    3 reps @ 70%

    3 reps x 3 more sets for a heavy triple

    PARTNER CONDITIONING

    AMRAP in 20:00

    Alternating movements throughout the 20 min.:

    16 Alternating DB Snatches

    6 Burpee Box Jump Overs

    10 Pull Ups

    6 HSPU

    10 SIngle arm DB Thrusters (5L/5R)

  • Friday, January 12, 2018

    Strength Couplet 

    4 sets:

    16 Double KB Front Rack Alternating Reverse Lunges

    Rest 1:00

    8 Bench Press @ 70-80%

    Rest 1:00


    Conditioning

    4 sets:

    1:00 Max Calorie Assault Bike

    Rest :30

    1:00 Max HR Push Ups

    Rest :30

    In 1:00, 60ft. plate OH Traveling Lunge

    Rest :30

  • Thursday, January 11, 2018

    Strength

    Strict Press - 7 sets

    Set 1: 5 reps @ 60% (of 1RM)

    Set 2: 3 reps @ 75%

    Set 3: 1 rep @ 80%

    Sets 4, 5, 6, & 7: 7 reps @ 65%

    * Rest 2:00 between sets


    Conditioning

    For Time:

    50 cal Row

    +

    50 Deadlifts (135/95)

    50 T2B

    50 Hang Power Cleans (115/75)

    50 Wall Ball

    50 Push Press (95/65)

    +

    50 cal Row

  • Wednesday, January 10, 2018

    Strength/Stamina

    Back Squats

    2 Rounds:

    Max reps in :15 seconds @ 35% of 1RM

    Rest :45 seconds

    Max reps in :30 seconds @ 45% of 1RM

    Rest 1:30

    Max reps in :45 seconds @ 55% of 1RM

    *Rest 3:15 between the 2 Rounds; goal here is speed in reps without having to re-rack the barbell


    Conditioning

    For Time:

    30/20 cal bike

    +

    3 rounds:

    25 Sit Ups

    50 Double Unders

    10 Hang Power Snatch (95/65)

    +

    30/20 cal bike


    COMP WOD - 5PM

    @ 0:00 - 

    30-20-10 reps for time

    Cal Row

    Assault Bike Cals

    10m Shuttle Runs 

    @ 15:00 - 

    18-15-12-9 reps Sandbag Over the Shoulder 

    6-5-4-3 reps legless RC

    @ 35:00 - 

    4 Rounds for time:

    15 T2B

    5 Push Jerks (175/125) *from the ground

  • Tuesday, January 9, 2018

    Open Prep

    Snatch Drills + MU

    Every 2:00 for 14:00 (7 sets)

    1 Hang Power Snatch + 1 OHS + 1 Snatch

    (x) Muscle Ups (sub C2B)

    *Following the snatch complex, work on MU until 1:15 has elapsed for each set

    Snatch complex sets:

    1 - 65%

    2 - 68%

    3 - 71%

    4 - 74%

    5 - 74+%

    6 - 74+%

    7 - 74+%

    Conditioning

    2 Rounds:

    AMRAP in 2:00

    20 KBS (53/35)

    Max Target Burpees

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max Burpee Box Jump Overs

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max HSPU

    Rest 2:00

  • Monday, January 8, 2018

    Strength

    Thruster (from the ground)

    Take 10 minutes to build to a 7RM

    *From 10-15 minutes on the clock, perform 2 more sets of 5 reps @ 85% of your 7RM


    Conditioning

    "Jackie"

    1 Round for time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

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