WOD

(Work Out of the Day)

20.07.10

A. Strength- Deadlift

3 x 6 TNG

3 x 3 singles

B. MetCon AMRAP in 10 min

5 Hang clean to OH 95#/65#

5 Burpee Toes to Bar

20.07.08

A. Conditioning

E4MOM for 4 rounds

400m run

*Score with fastest and slowest round

B. MetCon For Time w/ a 10 min Cap

21 Cal Assault bike

42 KB Swings 53#/35#

15 Cal Assault bike

30 KB Swings

9 Cal Assault bike

18 KB swings

20.07.07

A. WOD Prep

Clean and Jerk review and warm up sets

B. MetCon, AMRAP

10 rounds of

1 min 3 C&J 185#/115# and max box jump overs 24”/20”

1 min rest

20.07.06

A. Strength- Squat Complex

Front Squat + Back Squat

4 x 4 + 8

B. MetCon AMRAP in 10 min

10 burpees to target

10* DUs

*add 10 DUs each rounds

20.07.03

Fourth of July WOD

AMRAP in 20:20 min

1776m row buy in, then in time remaining AMRAP of

7 Hang Clean + Push Press 95#/65#

4 burpee box jumps 24”/20”

20 air squats

20.07.02

A. Conditioning- For Time w/ a 12 min cap

1 mile run

B. MetCon AMRAP

3 rounds on a running clock

In 3 min complete

30 Alt DB snatches 50#/35#

Max Cal Assault Bike in time remaining

3 min rest

20.07.01

MetCon: 10 rounds of EMOM

Min 1: 35 DUs

Min 2: 15 WBs 20#/14#

Min 3: 15 KB swings 53#/35#

20.06.30

A. Strength- Death by Push Press

EMOM

*Choose your own loading

B. MetCon w/ a 10 min cap

21-15-9

Deadlift 225#/155#

Burpees CTB pull up

20.06.29

A. Conditioning- Shuttle runs. On a running clock…

3 rounds each for time, repeat on the 5 min

50m run

100m run

200m run

B. Oly Lift: Skill/Strength, Clean and Jerk

Clean and Jerk "1RM"

20.06.26

A. Strength- Back squats

8x3 progressive

B. MetCon For time 10 min cap

21-15-9

Thrusters 95/65#

Cal bike OR rower

20.06.25

WOD For Time w/ a 30 min Cap

50-40-30-20-10*

Alternating DB Ground to Overhead 50#/35#

Ab mat sit ups

*After each round, 50m dball carry (low) 80#/50#, 100m run, 50m dball carry

20.06.24

A. Strength- Deadlift

3 x 5 TNG reps

3 x 5 singles

*progressive loads for each

B. MetCon AMRAP in 10 min

Burpee box jumps 24”/20”

20.06.22

A. Group Mobility

10 min of Coach led mobility

*Focus on hip flexors, posterior hip capsule, shoulders, and lower lumbar

B. MetCon EMOM for 20 min

Even min 15 WBs 20#/14#

Odd min 15 KB swings 53#/35#

20.06.22

A. Strength- Clean and Jerk

EMOM for 10 min

5 clean and Jerk

*Choose your own loading

B. MetCon AMRAP in 10 min

10 pull ups

10 push ups

30 DUs

20.06.19

A. Strength- Presses

3 x 5 strict press

3 x 5 push press

B. MetCon 5 rounds For Time w/ a 15 min cap

10 deadlift 225#/155#

200m run

1 min rest

20.06.18

A.Strength- Front Squats

5x5 progressive

Notes: Work to a heavy but perfect set, absolutely no break down in form. Record heaviest set only. Recommended that you hit only 75% of your 1RM.

B. MetCon AMRAP in 9 min

00:00-03:00

21 Thrusters 95#/65#

Max KB swings 53#/35#

03:00-06:00

15 thrusters

Max KB swings

06:00-09:00

9 thrusters

Max KB swings

20.06.17

MetCon on a running clock

A. 6 min AMRAP

9 box jump overs 24”/20”

9 hang power snatch 75#/55#

6 min rest

B. 6 min AMRAP

9 box jump overs

9 TTB

6 min rest

C. 12 min AMRAP

9 box jump overs

9 hang power snatch

9 TTB

20.06.16

A. Strength-Power Clean & Push Jerk

15 minutes to find a heavy set of 3 singles

B. MetCon For Time w/ a 10 min cap

21-15-9

Power Clean 135#/95#

Bar facing burpees

20.06.15

A. Strength- Back Squat Work

3x 15 recommended @ 40% / 50% / 60% of 1RM

3 x 3 of 3 second pause squats, progressive loading as if capable

B. MetCon 15 min AMRAPon a running clock

3 rounds of 5 minutes

25 WBs 20#/14#

400m run

Time remaining max DUs

*Score with DUs only

20.06.12

A. Conditioning

Every 3MOM for 15 min

1 minute max effort cal bike

*Score w/ total cals completed

B. MetCon for Time w/ 15 minute cap

50-30-10

Alt DB snatches 50#/35#

Weighted stationary lunges 50#/35#

Goblet squats 50#/35#

20.06.11

A. WOD Prep: Clean & Jerk

Clean and Jerk Warm Up Sets/Reps

TTB technique & scaling options review

B. MetCon for 30 min

In 3 minute blocks

1st 3 min

10 C&J

10 TTB

2nd 3 min

400m run

*Repeat on a running clock for 5 rounds total

20.06.10

A. Strength-Tempo Front Squats

5 x 3 3 second tempo squats, progressive loading

B. MetCon AMRAP in 10 min

10 Alt DBall Clean and Squat

30 DUs

20.06.09

A. Skill Work HSPU & Core Work : 15+ min

Work through 5 sets of HSPU work and alternate with max effort plank hold btw attempts.

Begginer:

Seated Strict DB/KB presses

Handstand kick ups/holds

Novice:

“Box” HS Holds/ HSPU

Intermediate:

HS holds w/ SLOW negatives

Advanced:

Strict HSPU into kipping

B. MetCon AMRAP in 12 min

1 burpee box jump 24”/20”

2 pull ups

2 burpee box jump

4 pull ups

3 burpee box jump

6 pull ups

4 burpee box jump

8 pull ups

...and so on, increasing 1 burpee box jump each round and pull ups double the BBJ

20.06.08

A. Strength- Sumo Deadlift

3 x 6 TNG

3 x 3 singles

B. MetCon. On a running clock, 5 rounds of..

E3MOM

20 wall balls WBs 20#/14#

200m run

20.06.05

A. Strength- Squat clean work

Warm up complex: 3 sets of 3 rnds 1 power clean + 1 front squat

Then find a heavy 3 rep squat clean, TNG

B. MetCon For Time w/ a 15 min cap

800m run

10 squat clean 135#/95#

400m run

10 squat clean

200m run

10 squat clean

20.06.04

A. Strength- Jerk Work

5 x 3 push jerk + 1 split jerk

B. MetCon AMRAP in 10 min

10 Alt DB hang clean to OH

10 Stationary alt reverse lunges (DB in front rack position)

Rx 50#/35#

20.06.03

WOD

5 Rnds (each for time), one round every 7 min on the minute of

400m run

30 Russian KB swings 70#/44#

20 box jump overs 24”/20”

10 pull ups

Rx+ CTB pull ups

20.06.02

A. Strength/Skill- Power Snatch Review

Coach Led Burgener warm up for snatch

Then, 15 minutes to find a moderate/perfect 3 rep TNG power snatch

B. MetCon For Time w/ a 20 min cap

“Randy”

75 power snatch 75#/55#

Straight into

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

20.06.01

A. Strength- Back squat

5x5 progressive

B. MetCon For Time w/ a 15 min cap

50 thrusters 75#/55#

50 bar facing burpees

50 thrusters 75#/55#

20.05.29

A. Strength- Overhead Squats

5x5 progressive, out of the rack

*looking for controlled/safe reps, not a 5 rep max.

B. MetCon “Nancy”

5 round for time, w/ a 20 min cap

400m run

15 OHS 95#/65#

20.05.28

A. WOD Prep

Clean and Jerk Review/Warm Up

TTB skill development/scaling options

B. MetCon AMRAP, 5 rounds of

1 min max C&J 135#/95#

1 min max TTB

1 min max WBs 20#/14#

1 min rest

20.05.27

A. Strength- Deadlifts

3x5 static

3x3 progressive

B. MetCon AMRAP in 10

2-4-6-8… and so on

DBall cleans 80#/50#

Box jump overs 24”/20”

20.05.26

A. Strength - Press

Set 1- 5 strict press + max push press

Set 2- 3 strict press + max push press

Set 3- 1 strict press + max push press

B. MetCon- AMRAP in 13

35 DUs

15 KB swings 53#/35#

10/8 cal assault bike

20.05.22

Memorial Weekend "Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

20.05.21

AMRAP 5 rounds

1 min sit ups

1 min KB swings

1 min box step ups w/ KB 24”/20”

1 min box jumps

4 min rest

20.05.20

A. Strength- Front Squat

5 x 5 progressive

B. MetCon 5 RNDS On a running clock of

2 Min AMRAP

250m row, then

Max Double Unders

1 min rest

20.05.19

A. Strength- Press/Push Press/ Push Jerk Complex

15 minutes to find a “moderately heavy” 3 + 2 + 1

B. MetCon For Time w/ a 15 min cap

20-15-10-5

Power Cleans 95#/65#

Thrusters 95#/65#

20.05.18

A. Strength- deadlift

3x5 static w/ no more than 50% of 1RM

3x5 progressive

B. MetCon AMRAP in 12 min

3-6-9-12-15...and so on of

Pull ups

Cal Bike

20.05.17

A. MetCon AMRAP in 15 min

1 burpee

2 air squat

2 burpee

4 air squat

3 burpee

6 air squats

….and so on

B. Skill Work/Conditioning: Double Unders

Beginner/Novice/Intermediate: 15 min of practice

Beginner: max total DUs

Novice: max number unbroken

Intermediate: max sets of 10+ unbroken

Rx Options, for time

  1. Flight simulator (OG) 50-40-30-20-10

  2. Flight simulator (New) 5-10-15-20-25-30-35-40-45-50-...then back down

20.05.16

Rest Day

20.05.15

A. Core conditioning

5 rounds on a 15 min running clock

Min 1 : Plank on palms

Min 2 : Max v-ups

Min 3 : Rest

B. MetCon AMRAP in 13 min

Alternating single arm man makers

20.05.14

MetCon

Today we’ve got options for you, depending on how you are feeling and what you have as options to carry we want you to do either A or B. NOT both.

Option A

200m run

200m ruck

400m run

400m ruck

800m run

800m ruck

800m run

400m ruck

400m run

200m ruck

200m run

Option B

30 min run

Score with total distance*

*every mile walk for one minute

20.05.13

A. Strength/Accessory Work- Tempo Weighted Lunge Complex

4 rounds of 5 lunges left + 5 lunges right

*Rest 2 min btw rounds

B. MetCon For Time

20-18-16-14-12-10-8-6-4-2

Single Arm Push Press

Goblet Squat

20.05.12

Rest Day

20.05.11

A. MetCon 10 Rounds For Time

1* burpee

10 wall balls

*add 1 burpee each round

B. Cool down

15 min of mobility work

20.05.10

A.Strength Conditioning

100 push ups in as few sets as possible.

B. Conditioning

16 rounds of

100m sprint

Walk back to start

20.05.09

A. Strength- Squats

5 x 1 minute sets

:30 squat hold

:30 max air squats

*exactly 2 min rest btw sets

B. MetCon For Time

100 DU, 50 Sit-Ups, 50 hang clungers

80 DU, 40 Sit-Ups, 40 hang clungers

60 DU, 30 Sit-Ups, 30 hang clungers

40 DU, 20 Sit-Ups, 20 hang clungers

20 DU, 10 Sit-Ups, 10 hang clungers

20.05.08

Rest Day

20.05.07

A. Strength/Conditioning: Shoulder presses and holds

5 Sets on a running clock

Minute 1: 5 Overhead Presses-R + Overhead hold until :45

Minute 2: 5 Overhead Presses-L + Overhead Hold until :45

Minute 3: REST

B. MetCon AMRAP 10 min

Alternating single arm Devil’s press

20.05.06

Conditioning Ladder

3 x 200m

2 x 400m

1 x 800m

2 x 400m

3 x 200m

*1:1 work to rest ratio

20.05.05

MetCon 5 rounds of

5 min AMRAP “Cindy”

5 pull ups

10 push ups

15 air squats

*Rest 3 min btw rounds

20.05.04

Rest Day

20.05.02

For Time

Interval 5k run*

*start with 20 walking lunges then WALK until the 2 minute mark. RUN 3 minutes until the 5 minute mark. Repeat every 5 min until you’ve traveled a 5k

20.05.01

MetCon For Time

5 Rounds:

10 deck squats

15 air squats

20 alternating KB/DB snatch (53/35)

10 push ups

15 up down lateral jumps over KB/DB

30 Russian KB/DB swings (53/35)

20.04.30

Rest Day

20.04.29

A. MetCon 10 Rounds For Time

100m run

10 WBs

10* DUs

**add 10 DUs every round up to 50, then 50 again and decrease by 10 every round back down to 10

B. Recovery/Cooldown

Walk 1 mile

20.04.28

A. Strength Conditioning-

Tabata(8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

Rest 4 mins

Tabata(8 Rounds):

:20s Max Glute Bridges, :10s Glute Bridge Hold

Rest 4 mins

Tabata (8 Rounds):

:20s Max Dips, :10s bottom of dip hold

B. MetCon AMRAP in 7 min

CrossFit Open 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

20.04.27

A. Strength- Squat Complex- 5 sets rest 1 min between sets

5 Weighted Full Range Squats

5 Weighted Top Range Squats (full extension to parallel)

5 Weighted Bottom Range Squats (parallel to bottom of squat)

5 Weighted Full Range Squats

B. MetCon for time 1 to 10

1- Hang Clean & Jerk + thruster (right)

1- Hang Clean & Jerk + thruster (left)

2- Hang C&J + thruster (right)

2- Hang C&J + thruster (left)

3- Hang C&J + thruster (right)

3- Hang C&J + thruster (left)

...and so on through

10- Hang C&J + thruster (right)

10- Hang C&J + thruster (left)

20.04.26

Rest Day

20.04.25

A. Strength- Circle Lunge Complex

4 x 5 / 5

B. Sprint Work

4 x 200m sprint and walk back

8 x 100m sprint and walk back

20.04.24

A. Skill Work:

HSPU/Shoulder Taps/HS Holds

B. MetCon NOT For Time:

20 Push ups + 1 V Up

19 Push Ups + 2 V Ups

18 Push Ups + 3 V Ups

...and so on until

1 push up + 20 V Ups

20.04.23

MetCon

“Rancy”

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS (10 each arm)

20.04.22

Rest Day

20.04.21

A. Strength- Air Squat

5 rounds, 1-2 min rest between sets

:30 AMRAP squats

:15 Squat Hold

:30 AMRAP squat Jumps

:15 Squat Hold

NOTES: NO WEIGHT, NO VESTS. Score each set and total reps. Full depth on ALL squats, for jumps hit triple extension each rep, hips/knees/ankles extended, these are NOT tuck jumps.

B. MetCon For Time

5 Rounds of “Cindy”

50 Alternating Single Dumbbell Clean & Jerks

4 Rounds of “Cindy”

40 Dumbbell Goblet Squats

3 Rounds of “Cindy”

30 Alternating Single Arm Clusters

20.04.20

1 x 1600m run

2 x 800m run

3 x 400m run

4 x 200m run

Rest 1:1 between all attempts

20.04.19

A. Strength Push-ups

5 rounds, 1-2 min rest between

:30 AMRAP push-ups

:15 plank on palms hold

:30 AMRAP push-ups

:15 AMRAP shoulder taps

B. MetCon AMRAP in 15 min

10 alternating ground to overhead

5 burpee lateral jump over object

20.04.18

Rest Day

20.04.17

A. Strength: Squats

EOMOM

00:00 Squat Hold 1min - 10 air squats

02:00 Squat Hold :50- 12 air squats

04:00 Squat Hold :40- 14 air squats

06:00 Squat hold :30- 16 air squats

08:00 Squat hold :20 - 18 air squats

10:00 Squat Hold :10- 20 air squats

B. MetCon AMRAP in 12

1 DB Snatch + 1 OHS (right)

1 DB Snatch + 1 OHS (left)

2 DB Snatch + 2 OHS (right)

2 DB Snatch + 2 OHS (left)

3 DB Snatch + 3 OHS (right)

3 DB Snatch + 3 OHS (left)

...and so on in the same pattern

20.04.16

A. MetCon for time

1 Mile Run

100 Burpees

1 Mile Ruck

B. Post WOD mobility

10 min of foam rolling and stretching

20.04.15

MetCon For time:

10 Squats, 10 Alt Lunges- sprint 50 yds

10 push-ups, 10 dips- sprint 50 yds

10 sit-ups, 10 plank toe touches- sprint 50 yds

1 min rest

15 Squats, 15 Alt Lunges- sprint 50 yds

15 push-ups, 15 dips- sprint 50 yds

15 sit-ups, 15 plank toe touches- sprint 50 yds

1 min rest

20 Squats, 20 Alt Lunges- sprint 50 yds

20 push-ups, 20 dips- sprint 50 yds

20 sit-ups, 20 plank toe touches- sprint 50 yds

1 min rest

25 Squats, 25 Alt Lunges- sprint 50 yds

25 push-ups, 25 dips- sprint 50 yds

25 sit-ups, 25 plank toe touches- sprint 50 yds

1 min rest

30 Squats, 30 Alt Lunges- sprint 50 yds

30 push-ups, 30 dips- sprint 50 yds

30 sit-ups, 30 plank toe touches- sprint 50 yds

20.04.14

Rest Day

Recommended for members: Wellness Challenge tasks, you’ll thank yourself for deciding to do this

AND / OR

From Coach Shelly

  • 20 min ballet workout, don’t knock it til you try it.
  • Shoulder stability rehab

*Check out the videos in your member app

20.04.13

20.04.13 (Monday)

A. MetCon “The Chief”

5 rounds of

3 min AMRAP

3 power cleans 135# (sub 6 alternating DB/KB power clean)

6 push ups

9 air squat

Rest 1 minute

*Pick up the AMRAP where you left off

B. Core Stability

Accumulate 6 min total in a plank

20.04.12

MetCon

5k Easter Fun Run

We HIGHLY encourage you “hide”/deliver Easter “eggs” to friends and family, or even strangers on your route. You could fill the eggs with candy, words of encouragement, recipes, life hacks, prayers, whatever you want!!! You don’t even have to use actual eggs, small care packages or notes are just fine! The goal is to brighten someone’s day, “pay it forward”, and to do it anonymously. Obviously, wash your hands and wipe down your "gifts". Be smart and socially conscious.

*If you’re looking for extra credit, spend some time working on a skill. ie Handstand push ups, pistols, double unders.

20.04.11

A. Strength- Dips

3-5 sets of 10-20 reps

B. MetCon For Time

100 Thrusters

*EOMOM 30 DUs

20.04.10

Rest Day

Recommended for members: OUTSIDE THE BOX WELLNESS CHALLENGE

AND / OR

Gymnastics Conditioning: From Coach Layla.

Lower body and core conditioning

Yoga: From Coach Shelly.

15 min addressing posture

30 min hips and hammies

20.04.09

A. Strength- Hamstring slider curls

3x15-20 reps

B. MetCon For Time

21-15-9

R arm DB snatch

R arm OH lunge

L arm DB snatch

L arm OH lunge

Burpees

20.04.08

Chipper For Time:

40 Sit-ups

40 Pull-Ups

40 Handstand Shoulder Taps

400m Run

Rest 4 mins

30 Sit-Ups

30 Pull-ups

30 Handstand Shoulder Taps

300m Run

Rest 3 mins

20 Sit-Ups

20 Pull-ups

20 Handstand Shoulder Taps

200m Run

Rest 2 mins

10 Sit-Ups

10 Pull-ups

10 Handstand Shoulder Taps

100m Run

20.04.07

A. Strength- lower & upper pushing

4 min Tabata “bottom squats” (holds in the bottom)

4 min REST

4 min Tabata push ups (holds in a plank on palms)

B. MetCon AMRAP in 12 min

6 up down lateral jump overs

12 alternating single arm squat clean

20.04.06

Rest Day

20.04.05

A. Conditioning

For overall time, but record each

1.5 mile run (2400m)

REST 1:1

1 mile run (1600m)

REST 1:1

B. Cool down / recovery

10-15 minutes of dynamic stretching, mobility work, or foam rolling.

20.04.04

20.04.04 (Saturday)

For Time

25 push ups

50 burpees

75 air squats

100 alt lunges alt forward / walking lunges

300 DUs

100 alt forward / walking lunges

75 air squats

50 burpees

25 push ups

20.04.03

A. Core Conditioning- Tabata Side Planks

:20 work, :10 rest- alternating sides

B. EMOM 25 (5 Rounds)

Minute 1: 5 Overhead Presses-R + Overhead hold until :45

Minute 2: 5 Overhead Presses-L + Overhead Hold until :45

Minute 3: 10 Sumo Deadlifts/SDHP + 10 Goblet Squats

Minute 4: 20 V-ups or Sit-ups

Minute 5: Rest

20.04.02

Rest Day

20.04.01

“Running Interrupted Cindy”

AMRAP* of “Cindy” in 30 min

5 pull ups

10 push ups

15 air squats

*Start w/ a 200m run and repeat every 6 min. Pick up where you left off in the AMRAP of Cindy after each run. (total of 1000m run)

20.03.31

A. Skill/Conditioning- DU work

Beginner: 15 min of practice

Rx Flight simulator (OG) 50-40-30-20-10

Rx+ Flight simulator (New) 5-10-15-20-25-30-35-40-45-50-...then back down

B. MetCon 5RFT

30 Sit ups

20 Alt Clean and Press 50#/35#

10 Box Jumps OR lateral jump overs

20.03.30

A. Strength- Squat

3x 3 min AMRAP air squats (every 5th rep hold for 5 seconds)

B. MetCon For Time

15-12-9-6-3

Single Arm “KB/DB” Swings (Russian)

Single Arm stationary lunge complex (lunge forward and lunge back)

20.03.29

Rest Day

20.03.28

“Run, Jog, Walk”

For Time

1 mile Intervals

4 x 200m run out and 200m walk back

1 mile run

Moderate intensity

1 mile ruck

Carry something heavy. Walk as fast as you can WITHOUT running

20.03.27

A. Strength/Gymnastics- Handstand/HSPU work

5x max effort handstand hold

*Handstand hold/HSPU variations based on capacity

B. MetCon For Time

1-2-3-4-5-6-7-8-9-10

Burpee

Single Arm Snatch R/L

20.03.26

A. “Strength” Squats

5 x max hold wall sit

*1-2 min rest btw sets

B. MetCon For Time

50-40-30-20-10

WBs

100-80-60-40-20

DUs

20.03.25

Rest Day

20.03.24

Out of the Box

For Time: The Forever Mile

4 Rounds

10 burpees

100m run

20 push ups

100m run

30 sit ups

100m run

40 lunges/weighted

100m run

20.03.23

Out of the Box

A. “Strength”

EOMOM for 10 min

Max push ups

B. For Time

42-30-18

Ground to OH

Weighted Squat

*Use whatever you have on hand for weights

20.03.22

A. 5 Rounds For time

Accumulate 1 min of a perfect plank

Then 5* up down lateral hop overs and a run 200m run

*add 5 up down lateral hop overs (find an object you can safely jump over)

B. Death by Lateral Shuffles

Distance 20 feet

*Side shuffle 20 ft, and EMOM add a rep

20.03.21

Rest Da

20.03.20

3 mile Ruck/Run

Load up a back pack, wear a vest (or both), grab an odd object and head out for a ruck. If you don't have anything, run instead.

20.03.19

Outside the Box

Mobility- Squat mobility

Kelly Starrett Super Squat Hip Mobility Sequence

MetCon AMRAP

A. Minute 0-10 EMOM

:30 DUs/Jumping Jacks

B Minute 10-20

EOMOM

Air squat hold (max :60/Rnd)

20.03.18

Outside the Box

Zachary Tellier (HERO/Benchmark)

For Time

10 burpees

.

10 burpees

25 push ups

.

10 burpees

25 push ups

50 lunges

.

10 burpees

25 push ups

50 lunges

100 sit ups

.

10 burpees

25 push ups

50 lunges

100 sit ups

150 air squats

20.03.17

A. MetCon Prep

3-5 rounds of...

3 TNG deadlifts (progressive)

6 pull up progression variations*

9 jumping air squats

B. MetCon AMRAP in 12 min

6 Deadlifts 225#/155#

9 Pull ups

12 Box jump overs 24”/20”

20.03.13

A. Strength- Deadlift

10 min to find a heavy 5 TNG

B. MetCon- Tabata This (Benchmark)

AMRAP On a 24 min running clock

Row (cals)

Air squats

Pull ups

Push ups

Sit ups

*Rest 1 min btw movements

20.03.12

A. Strength- Split Jerk Work

10 minutes to find a heavy single

B. MetCon AMRAP in 15 min

2-4-6-8-10-12-14….

Alternating DBall Cleans 80#/50#

1-2-3-4-5-6-7...

Handstand push ups

20.03.11

A. Strength- Front Squat

3x5 @ 75%

3x3 @ 85%

B. MetCon AMRAP in 10 min

10 burpee box jumps 24”/20”

10* WBs 20#/14#

*add 10 WBs each round

20.03.10

A. Strength- Clean and Jerk

Barbell Cycling EMOM for 10 min

3 C&J (TNG)

*Progressive loads as capable, record starting and finishing loads

B. MetCon 3RFT w/ a 15 min cap

10 Clean and Jerk 135#/95#

50 DUs

300m shuttle run, 3 x 50m run out and 50m backward run back

20.03.09

MetCon- 2 part AMRAP

On a running clock

A. “Cindy”

20 min AMRAP of

5 pull ups

10 push ups

15 air squats

5 min rest, then...

B. AMRAP 3 rounds of

1 min bike/row (Cals)

1 min rest

1 min row/bike (Cals)

1 min rest

*2 scores, A and B.

20.03.06

MetCon For Time…

On a running clock 5 RFT

200m run

20 alt hang DB snatches 50#/35#

10 Thrusters 95#/65#

3 min rest

20.03.05

A.SKILL- Turkish Get-Ups

1x 3 each arm unbroken

2x 2 each arm unbroken

3x 1 each arm

Clean and Jerk/TTB review and warm up

B. MetCon AMRAP in 10 min

10 Clean and Jerk 135#/95#

10 TTB

20.03.04

A. Strength- Back Squat

3x5 @ 75%

3x3 @ 85%

B. MetCon For Time w/ a 12 min cap

50 KB swings (American)

50 Weighted step ups 24”/20”

50 Weighted deck squats

Rx 50#/35# KB for each movement

20.03.03

A. Skill Review- Handstand Push Ups and scaling options

B. AMRAP in 30 min

30 DUs

20/15 cal bike/row*

10 Handstand Push ups

*Alternate between bike and row each round.

C. Mobility- 10 minutes of work

Couch stretch, Pigeon stretch, Downward dog, and Cobra positions

20.03.02

A. Strength- Barbell complex

5 x 9 deadlift + 6 hang clean + 3 push press

*work to a “heavy set”, all sets must be unbroken

B. MetCon For Time w/ a 15 min cap

21-15-9

Deadlifts 225#/155#

Bar facing burpees

Then buy out w/ 90 WBs 20#/14#

20.02.28

A. Conditioning

1 mile run for time, maximum effort!

B. MetCon- AMRAP/Active Recovery 20 min

5 pull ups

5 burpee pull ups

5 burpee box jumps 24”/20”

10 box jump overs 24”/20”

15 KB swings 53#/35#

20.02.27

For the all three lifts, find a 3 rep max and then perform 1 set of max reps with 60% of today’s 3RM.

A. Front Squat

B. Deadlift

C. Bench Press

*Score each as 3RM / # of reps

20.02.26

A. Skill Work- Toes To Bar

Beginner- Hollow hold/V-ups and arches

Novice- V-Ups/kipping practice

Intermediate- Modified TTB

Advanced- 50 TTB in as few sets as possible

***The goal is to work through the progressions to obtain 50+ reps total in any combination of scaling options. No whiteboard score.

B. MetCon For time w/ a 15 min cap

50-40-30-20-10

Alt DB snatch 50#/35#

Ab mat sit ups

C. Conditioning

AMRAP Tabata Cal Bike (4 min)

8 rounds :20 work and :10 rest

20.02.25

A. STRENGTH

Push Press 8X3 @70%

B. ACCESSORY- Super Set

Banded Tricep Pushdowns x 125 total*

Strict DB Press 3x12

*in as few sets as possible

C. METCON AMRAP in 9 min

3-6-9-12-15...and so on of

Power Clean 185#/125#

Burpee box jumps 24”/20#

20.02.24

A. STRENGTH

Box Squat 8x3 @75%

B. ACCESSORY

Hamstring Sliders 4x20

Wtd Lying leg lifts 4X15

C. METCON 4RFT 12 min Cap

50 DUs

25 WBs 20#/14#

20.02.21

METCON for time w/ a 35 min cap

10 DBall Cleans 80#/50#

10 TTB

10 Box jumps 24”/20”

400m run

10 DBall Cleans

10 TTB

15 Box Jumps

400m run

10 DBall Cleans

10 TTB

20 Box Jumps

400m run

10 DBall Cleans

10 TTB

25 Box Jumps

400m run

10 DBall Cleans

10 TTB

30 Box Jumps

400m run

20.02.20

A. STRENGTH

Bench Press 3RM

B. ACCESSORY

Barbell Bent Over Row 3x12

DB Bicep Curls 3x15

C. METCON 3 RFT w/ a 9 min cap

30 KB swings 53#/35#

30 WBs 20#/14#

20.02.19

A. METCON For Time* w/ a 30 min cap

1500m row

200 DUs

3000m bike

*All work must be done in a 1:1 work to rest ratio. One minute working and one minute resting, ie work during even minutes only and rest during odd minutes.

B. Mobility/Recovery

10 min of foam rolling

Target quads, hamstrings, calves, and lats

20.02.18

A. STRENGTH

Snatch Grip Deadlift 1RM

B. ACCESSORY

Straight Leg DL 3x12

Weighted Planks 3 x max effort

C. METCON- 10 min AMRAP

200m run

Max unbroken hang power snatch75#/55#

20.02.17

A. STRENGTH

Push Jerk 8x3 @75% every 1:30

B. ACCESSORY- Superset

Banded Tricep Pushdowns x 110 total*

Strict DB Press 3x10

*in as few sets as possible

C. METCON AMRAP in 9 min

3-6-9-12...

Hang Squat Clean 95#/65#

Bar facing burpees

20.02.14

Valentines Partner WOD, On a Running Clock

A. The Break Up: “Death By” 00:00-14:00

(Each partner working independently)

Burpee Box Jump Overs (24”/20”)

*Score = total reps combined

Description: You’re on your own! Each partner with their own box, working at the same time, add a rep each minute until you can not complete the required reps before the start of the next minute.

Then…

B. The Make UP: AMRAP 10 min, 14:00-24:00

14 KB swings 53#/35# (each working at the same time)

14 WBs over the rig 20#/14#

*Score = total reps

Description: Work together, communication will be key. Scale KB loading to allow unbroken reps, and scale WB loading and rig height to accommodate as needed.

Then…….

C. The Long Haul: 24:00-Finish

3000m Relay Row- 300m increments

*Score = Total time to complete

20.02.13

A. STRENGTH- Sumo Deadlift

10X3 @70% every 1:00

B. ACCESSORY- Super Set

Hamstring Sliders 4x15

Wtd Lying leg lifts 4X12

C. METCON For Time w/ a 10 min cap

21/15 Cal bike

42 Alt DB snatches 50#/35#

15/11 Cal bike

30 Alt DB snatches

9/7 Cal bike

18 Alt DB snatches

20.02.12

A. STRENGTH- Bench Press

3RM- Wide Grip w/ a 2” block

B. ACCESSORY- Super Set

Barbell Bent Over Row 3x10

DB Bicep Curls 3x12

C. METCON AMRAP in 12 min

Buy in: 3 min cal row, then

3-6-9-12-15…

Pull Ups

6-12-18-24-30…

WBs 20#/14#

^Rx+ CTB Pull Ups

20.02.11

METCON on a 30 min running clock

A. 00:00-10:00 EMOM for 10 min

3 Power Clean + 3 push Jerk

B. 10:00-20:00 EMOM for 10 min

6 Bar facing Burpees

C. 20:00-30:00 AMRAP in 10 min

3 Power Cleans

30 DUs

*Choose your own barbell loading

20.02.10

A. STRENGTH- Squat Complex

1 Front Squat + 2 Back Squat

*10 mins to find heaviest complex

B. ACCESSORY- Super Set

Straight Leg DL 3x10

Weighted Planks 3 x max effort

C. METCON AMRAP in 10 min

10 KB swings 53#/35#

10 WTD Deck Squat Step Ups 53#/35# 24”/20”

20.02.07

A. STRENGTH- Pause Bench Press

10x 3 w/ a 3 sec pause at bottom using 65% of 1RM

B. ACCESSORY

Strict DB Press 3x8

Banded Tricep Pushdowns x 90 total, in as few sets as possible

C. METCON AMRAP in 12 min

3 Hand Release Pushups

3 Power Snatch 75#/55#

3 OHS 75#/55#

5 HRPU

5 Power Snatch

5 OHS

7 HRPU

7 Power Snatch

7 OHS

9,9,9,11,11,11,13,13,13….... And so on

20.02.06

A. STRENGTH- Clean Complex

10 x 2 Power Clean + 1 Squat Clean- @ 65-75% of PC 1RM every 1:00

B. ACCESSORY- Superset

Hamstring Slider Curls 4x10

Weighted Lying leg lifts 4X10

C. METCON For Time w/ a 12 min cap

100 Wall Ball Alt Rev Lunges 20#/14#

20.02.05

A.SKILL

Turkish Get-Up

10 mins to work to a heavy (but safe) 1RM

B. METCON- FOR TIME w/ a 30min cap:

2000m Bike

1000m Row

150 Double Unders

10 30FT Farmer Carry 70#/50#

150 Double Under

1000m Row

2000m Bike

20.02.04

A. STRENGTH- S2OH Complex

Max Effort- 1 Strict Press + 2 Push Press

B. ACCESSORY

Barbell Bent Over Row 3x8

DB Bicep Curls 3x10

C. METCON AMRAP in 10

10 hang clean to push press 95#/65#

10 lateral burpees over bar

^Rx+ 115#/75#

20.02.03

A. STRENGTH- Sumo Deadlift

3RM

B. ACCESSORY- SuperSet

Straight Leg deadlift 3x8 (light weight)

Weighted Planks 3x max effort

C. MetCon- 4RNDS

E3MOM

1 min max box jump overs 24”/20”

200m run

*score with total BJO reps AND slowest overall round time

20.01.31

A. Skill Specific Warm Up: Pull Ups, superset

3x :30 hollow hold + :30 arch

3x 5 scapular retractions + 5 beat swings

B. METCON

“BONDY”

AMRAP in 20 min

6 Pullups

11 Burpees

24 Sit-ups

RX+ Weighted Vest 20#/15#

British Hero WOD dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer inspection task in Afghanistan, on 6 December 2011, when he was injured by an IED

His colleagues provided immediate first aid before he was evacuated by helicopter to the military hospital in Camp Bastion, where he received further medical attention. He was then flown under the care of a Critical Care Air Support Team to the Queen Elizabeth Hospital in Birmingham where, on 8 December, he died of his wounds.

20.01.30

A. STRENGTH

Push Press- 10X3 @70% every 1:00

B. ACCESSORY- Superset

Band Pull Aparts- 100 in as few sets as possible

Standing Band Crunches- 100 in as few sets as possible

C. METCON AMRAP* in 12 min

3Rnds

3 HSPU

3 Power Clean 135#/95#

3Rnds

5 HSPU

5 Power Clean

3Rnds

7 HSPU

7 Power Clean

*...and so on adding 2 reps of each movement every 3 rounds

^Rx+ Strict HSPU

20.01.29

A. MetCon/ACTIVE RECOVERY

Tabata* each movement, 2 mins rest in between

Bike (Cals)

Med Ball Box Step Ups (low hold) 20#/14#, 24”/20”

Push-ups

Air Squats

Plank

*Tabata is 8 rounds of :20 work and :10 rest.

B. Cool down: Mobility

Accumulate 2 min total in each leg for both pigeon and couch stretch

20.01.28

A. STRENGTH

Box Squat (parallel)- 10x2 @70%- every 1:00

B. ACCESSORY

Single KB RDL- 3x6/6

Unilateral KB Deadbugs- 3x8/8

C. METCON EMOM* for 9 min

Deadlift 225#/155#

Tall Box Jump 30”/24”

20.01.27

A. STRENGTH- Bench Press: 15 min to find

3RM Narrow Grip

Then...

1RM Wide Grip

B. ACCESSORY

Bench Dips 3x15-20

Plate Sit-Ups 3x30-40

C. METCON AMRAP in 12 min

20/15 cal row

10 Burpees over the rower

20.01.24

A. WOD*- AMRAP/Active Recovery

E5MOM for 25 min

3 min to complete

12 deadlift

9 hang power clean

6 push jerk

Max WBs

Rest 2 min

Rx- Barbell 155#/105# and WB 20#/14#

*WOD may be Active Recovery or MetCon, based on athlete need for the week. For Active Recovery choose a barbell loading that you can move easily and 15-20 WBs per round (unbroken if possible), not max in time remaining. For MetCon, Scale barbell and WB as needed and score with WB reps only and Rx if Rx weights were used.

B. Cool Down

800m run NFT

20.01.23

METCON 30 Minute AMRAP

1 Farmer Carry 90#/50# (35’)

1 DBall Clean & Squat 80#/50#

1 Burpee T2B

2 Farmer Carry

2 DBall Clean & Squat

2 Burpee T2B

...and so on 3,3,3,4,4,4 etc

20.01.22

A.STRENGTH

Front Squat- 3RM

B.ACCESSORY

Barbell Split Squat 3x5/5

Hanging Leg Raise- Strict 3x12

C. METCON- For Time- 9 min cap

15 Thrusters 95#/65#

45/30 Cal Row

15 Thrusters

45/30 Cal Bike

15 Thrusters

20.01.21

A.STRENGTH

Split Jerk- 10x2@65%- every 1:00-

B. ACCESSORY: Super Set

Band Pull Aparts- 5x15

Standing Band Crunches- 5x15

C.METCON AMRAP in 12 min

6 Pull-Ups

12 Alt DB Hang Clean & Jerk

24 DUs

20.01.20

A. STRENGTH

Deadlift- 8x3 @65%- every 1:00

B. Accessory Work -

Single KB RDL- 3x6/6

KB Deadbugs- 3x8/8

C. METCON- 5RFT w/ a 15 min cap

10 burpee Box Jump Overs 24”/20”

15 KBS 53/35

20 ALT Box Step Ups 53#/35#

20.01.17

A.CORE STABILITY

carpet slider plank walk

4 x 30FT

B.ACTIVE RECOVERY

1000m-800m-600m-400m-200m

Row

100-80-60-40-20

Side Plank (accumulated seconds, split between sides)

20.01.16

A.STRENGTH

Floor Press- 3RM

B.ACCESSORY-Superset

Bench Dips 3x15

Plate Sit-Ups 3x30

C.METCON for time w/ a 9 min cap

21-15-9

HSPU

Power Clean 155#/105#

^Rx+ 185#/125#

20.01.15

A. METCON AMRAP* in 30 min

3 burpee box jumps 24”/20”

6 Alt DB snatches 50#/35#

12 Weighted Box Step ups

24 DUs

*E3MOM, 3 deadlift 275#/185#

B. GROUP MOBILITY

3 Rnds of

1 minute forward fold

1 minute pigeon stretch (:30 each leg)

1 minute of slow cat and cows

20.01.14

A. STRENGTH

Squat Clean-3RM- Singles

B. ACCESSORY

Barbell Split Squat 3x6/6

Hanging Leg Raise- Strict 3x6

C. METCON AMRAP in 12 min

9 KB deck Squats 53#/35#

12 WBs 20#/14#

20.01.13

A. STRENGTH

Push Press- 10x3 @ 65%

B. ACCESSORY

Band Pull Aparts- 50 in as few sets as possible

Standing Band Crunches- 50 in as few sets as possible

C. METCON AMRAP in 10 min

10 Hang Clean to Push Press 115#/85#

10 Burpee CTB Pull Ups

20.01.10

A. STRENGTH- Dynamic Effort

3 sec pause squat- 10x3 @60%

B. ACCESSORY

Single KB RDL- 3x6/6 kb in opposite hand from the foot on the floor

Unilateral KB Deadbugs- 3x5/5

C. METCON AMRAP in 10 min

10 Russian KB swings 70#/44#

10 DU’s*

*add 10 DUs each round

20.01.09

ACTIVE RECOVERY/AMRAP on a 36 min running clock

Row Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

Bike Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

10 min Max Alt Wtd Box Step Ups 24”/20”, 50#/35# DB(1)

Score is cals rowed + cals biked + plus step ups

20.01.08

A. STRENGTH- Bench Press- 3RM

B. ACCESSORY WORK

Bench Dips 3x10

Plate Sit-Ups 3x20

C. METCON- AMRAP in 12 min

3 Power Clean 165#/105#

5 Pullups

7 Hand Release Pushups

^RX+ 185/115 & C2B Pullups

20.01.07

A. MetCon AMRAP EMOM 30

Minute 1: max burpee box jumps

Minute 2: max 35’ Farmer Carry 70#/50# (each hand)

Minute 3 : Rest

*Each 35’ farmer carry is one rep, score with number of carries plus BBJ

B. GROUP MOBILITY

3 ROUNDS

Couch Stretch :30 each R/L

Standing Forward Fold 1 min

Seated Straddle Stretch 1 min

20.01.06

A. STRENGTH

Clean Grip Deadlift- 3RM TNG

B. ACCESSORY WORK

Barbell Split Squat 3x5/5

Hanging Leg Raise- Strict 3x5

C. METCON- for time 10 min cap

20-18-16...2

WBs 20#/14#

10-9-8..1

T2B

20.01.03

A. Strength- Snatch Work

3 x3 hang power snatch (light weight) static load

3 x2 power snatch singles static load

~10 min to find a heavy power snatch single

B. MetCon- AMRAP in 9 min

9 Hang power snatch 75#/55#

6 lateral burpees over bar

C. Core accessory work

On a 6 min running clock 3 rounds

1 min “active” plank

1 min hollow hold w/ or w/o V-ups

*accumulate as much time as possible active in each position, rest as needed

20.01.02

A. MetCon- AMRAP On a running clock

4 min

Tabata Bike (Cals)

1 min rest

4 min

Tabata Row (Cals)

1 min rest

Then “Death By” Clusters* 95#/65#

*Add one cluster EMOM until you can not complete the required clusters within the minute

B. Recovery- Post MetCon cool down and stretching

Jog 800m

Then accumulate 2 min each leg in a couch stretch

20.01.01

AMRAP in 20:20 of

01 Bear Complex*

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

01 Round of “Mary”

5 HSPU

10 Pistols

15 Pull ups

*Choose your own barbell weight

12.31.19

A. Strength- Deadlift

E3MOM

15-12-9-6-3

*all TNG

B. MetCon AMRAP in 12 min

12 WBs 20#/14#

31 DUs

12.30.19

AMRAP in 30

1 min burpee box jumps 24”/20”

1 min weighted deck squats 53#/35#

1 min rest

*Rx + 30”/24” box

12.27.19

A. Strength- S2OH

15 minutes to find your heaviest set of

1 strict press + 3 push press + 5 push jerk

B. MetCon AMRAP in 15 min

5 TTB

10 Alt DB Snatches 50#/35#

30 DU

12.26.19

A. Strength- Back Squat

3x5 @ 70%

3x3 @ 80%

3x1 @ 90%

B. MetCon- AMRAP in 10

:10 bike / :50 rest

:10 WB / :50 rest

:20 bike / :40 rest

:20 WB / :40 rest

:30 bike / :30 rest

:30 WB / :30 rest

:40 bike / :20 rest

:40 WB / :20 rest

:50 bike / :10 rest

:50 WB / :10 rest

Rx 20#/14# WB

12.25.19

CLOSED

12.24.19

CLOSED

12.23.19

12 DAYS OF CHRISTMAS

For Time, w/ a 45 min cap.

*Performed in the same order as the song 12 Days of Christmas. 1, 2-1, 3-2-1, and so on until 12-11-10-9-8-7-6-5-4-3-2-1.

1 Clean and Jerk

2 front squats

3 Power Cleans

4 Alt Pistols

5 Bar Facing Burpees

6 Deck Squats

7 KB swings 53#/35#

8 Pull Ups

9 box jump overs 24”/20”

10 Alt DBall cleans 80#/50#

11 Double DB Squat 50#/35#

12 Double DB Clean and Jerk 50#/35#

*all barbell movements are w/ the same weight!

Rx 135#/95#, scale as needed

NEW MOVEMENT: Deck Squats VIEW HERE

12.20.19

A. MetCon Prep

Power clean warm up reps

*single

B. MetCon 10 Rounds For Time w/ a 20 min cap

3 Power Clean 185#/115#

1 round of “Cindy”

5 pull ups

10 push ups

15 air squats

Rx+ 205#/115# and CTB pull ups

12.19.19

A. Strength- Deadlift

5-5-3-3-3-1-1-1-1-1

B. MetCon E3MOM for 15 min (5 rounds)

20 Russian KB swings 70#/44#

20 WBs 20#/14#

*the goal is a 1:1 work to rest ratio

12.18.19

A. Strength- S2OH Work

5 x 3 strict press + 3 push press

5 x 1 push jerk

B. MetCon AMRAP in 10 min

10 Alt Hang DB snatch 53#/35#

30 DUs

12.17.19

On a 35 min running clock, AMRAP*

5 min AMRAP

Burpees

5 min AMRAP

DBall Cleans 80”/50”

5 min AMRAP

Burpee Box Jump Overs 24”/20”

5 min AMRAP

DBall Clean + Squat

*5 min rest btw AMRAPs

12.16.19

A. MetCon- Jackie No cap

1000m row

50 barbell thrusters

30 pull ups

B. Barbell- Squat clean triple

Find a heavy triple, singles

*Scale to Power Clean + Front Squat

12.13.19

A. Strength- Accessory Work Complex

3 x 10 Double DB/KB front rack walking lunges + 10 DB/KB thrusters

B. MetCon For Time w/ a 15 min cap

100 Alt DB hang clean to OH 50#/35#

75 WBs 24”/20”

50 box jump overs 24”/20”

12.12.19

A. Skill Work- 15 minutes of HSPU work

LINK to progressions

B. WOD Not for Time

10-9-8….3-2-1 Of

Body weight bench press

¾ body weight power cleans

12.11.19

Aerobic Conditioning- For Time w/ a 35 min cap

200 Meter Run, 27 burpee over rower, 27 Cal Row

200 Meter Run, 27 Calorie Bike

200 Meter Run, 21 burpee over rower, 21 Cal Row

200 Meter Run, 21 Calorie Bike

200 Meter Run, 15 burpee over rower, 15 Cal Row

200 Meter Run, 15 Calorie Bike

200 Meter Run, 9 burpee over rower, 9 Cal Row

200 Meter Run, 9 Calorie Bike

12.10.19

A. WOD Prep - Deadlift

5x5 progressive loads

B. MetCon 5RFT w/ a 15 min cap

50 DUs

15 KB swings 53#/35#

9 deadlifts 275#/185#

12.09.19

A. Skill Work/MetCon Prep- Barbell Complex

Work to find a “heavy” set of

1 power snatch + 1 OHS + 1 Squat snatch

B. MetCon For Time w/ a 15 min cap

Buy in, EMOM for 10 min

3 power snatch +3 OHS

Then

30 squat snatch

Rx 95#/65#

11.06.19

Naughty or Nice Toy Drive WOD

Naughty (Rx)

15-12-9

Power snatch

30 DUs

Thruster

30 DUs

95#/65#

Nice (Scaled)

15-12-9

Power snatch

30 Single Unders

Thruster

30 Single Unders

75#/55#

11.05.19

A. Strength- S2OH

5 x1 push press + 1 push jerk + 1 split jerk

5 x1 split jerk

B. MetCon AMRAP* in 10 min

15 KB swings 53#/35#

15 air squats

*EOMOM run 200m, start w/ a run

12.04.19

MetCon w/ 30 min cap

Choose your own adventure* for time

100/75 Cal row

100 Burpee box jumps 24”/20”

*Break up the reps however you want

12.03.19

A. Skill Work- Double Unders, 10 min running clock

OPTIONS

B. MetCon 3 RNDs for time w/ a 15 min

30 Alt DB Snatch (50#/35#)

30/21 Cal. Assault Bike

12.02.19

A. Strength- Squat Complex

5 x 3 front squat + 6 back squat

B. MetCon AMRAP* in 10 min

Clean and Jerks 135#/95#

*EMOM 10 WBs 20#/14#

11.27.19

A. Strength Complex- 15 min to find your heaviest set of

3 Power clean + 2 front squat + 1 jerk

B. MetCon 3RFT w/ a 15 min cap

400m run

10 C&J 135#/95#

30 WBs 20#/14#

11.26.19

On a running clock

00:00-10:00

For Time

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

10:00-20:00

For Time

“Diane”

21-15-9

Deadlifts 225#/155#

HSPU

20:00-30:00

AMRAP

“½ CIndy”

5 pull ups

10 push ups

15 air squats

11.25.19

A. Strength- Back Squat

15 min to find a heavy set of 5

*Not a 5 rep max

B. MetCon AMRAP in 15

5 burpee box jumps 24”/20”

10 Alt DB snatches 50#/35#

10 Alt DB step ups 50#/35# on a 24”/20” box

11.22.19

A. Strength- S2OH Complex

5 x 3 strict press + 6 push press

B. MetCon 5 Rnds for time w/ a 13 min cap

9 Thrusters 95#/65#

18 Kb swings 53#/35#

11.21.19

A. WOD Prep

Recommended...

Deadlift warm up sets*

*In between sets, mobility/skill review/beat swing practice for pull ups and TTB

B. MetCon For time w/ a 20 min cap

1000m row

45 pull ups

Then, 21-15-9

Deadlift 225#/155#

Burpee TTB

11.20.19

11.20.19 (Wed)

A. Strength- Overhead Squat

Find a heavy set of 3

B. MetCon AMRAP, 4 rounds (12 min)

1 min OHS 95#/65#

1 min Assault Bike

1 min rest

11.19.19

MetCon, On a running clock for 30 min

Part 1

E2MOM for 16 min

200m run

*scored w/ SLOWEST time

Part 2 (starting at 16 min)

AMRAP in 14 min

10* DUs

12 box jump overs 24”/20”

14 Alt DB snatches 53#/35#

*Add 10 DUs each round

11.18.19

MetCon For time w/ a 25 min cap

90 WBs 20”/14#

60 lateral burpees over bar

30 Clean and Jerks 135#/95#

^Rx+ 155#/105# C&J

11.15.19

A. MetCon Prep - Squat clean work

Singles

*progressive to determine WOD weight, no score

B. MetCon For Time w/ a 20 min cap

Buy in with…

E4MOM

400m run (sub 1000m bike as needed)/run @ 00:00, 04:00, & 08:00

Then, immediately in to 3Rnds of

21 kb swings 53#/35#

15 TTB

9 squat cleans 135#/95#

*Start the 3 Rnds when you get back from the 3rd run

11.14.19

A. Strength- Bench Press

4 x 5 @ 75% of 1RM

*OR, if 1RM max is unknown work to find a 1 RM

B. MetCon 5 RFT w/ a 15 min cap

20 Alt DB snatch 50#/35#

20 WBs 20#/14#

^Rx+ 30#/20# WB

11.13.19

MetCon for 30 min

EOMOM*

3 Power Clean and Jerks

5 burpee box jumps 24”/20”

*Choose your own barbell loading, and add weight every 5 rounds (ie @ minute 10 and 20)

11.12.19

A. Strength- Front Squat

4x5 @ 75%

B. MetCon AMRAP in 15 min

5 pull ups

10 push ups

15 air squats

20 DUs

Rx+ CTB pull ups

11.11.19

Veterans Day (originally known as Armistice Day) is a federal holiday in the U.S. observed annually on November 11, for honoring military veterans (persons who have served in the United States Armed Forces, and were discharged under conditions other than dishonorable). It coincides with other holidays including Armistice Day and Remembrance Day which are celebrated in other countries that mark the anniversary of the end of World War I. Major hostilities of World War I were formally ended at the 11th hour of the 11th day of the 11th month of 1918, when the Armistice with Germany went into effect. At the urging of major U.S. veteran organizations, Armistice Day was renamed Veterans Day in 1954.

A. Barbell skill- Snatch Complex (Heavy), 15 min

1 power snatch + 1 OHS + 1 squat snatch

B. MetCon AMRAP in 11 min cap

11 power snatch

11 OHS

11 squat snatch

Rx 95#/65#

11.08.19

20.5

For time, partition reps however you want. 20 min cap

40 ring muscle ups

80 cal row

120 WBs 20#/14#

***Please review all movement standards and work out variations prior to coming into the box.

Click here to review

11.07.19

A. Skill Work- 15 minutes of HSPU work

No Score

Click HERE for options/progressions

B. MetCon EMOM* for 15 min

3 Power Clean

*add weight every 5 rounds (ie @ minute 5 and 10)

11.06.19

A. Strength- Back squats

3x5 @ 60%

3x5 progressive

B. MetCon For Time w/ a 13 min cap

21-15-9

Right arm DB snatch 50#/35#

Air squat

Left arm DB snatch

Air squat

Toes To Bar

11.05.19

A. Strength- S2OH

3x1 push press + 1 push jerk + 1 split jerk

6x1 split jerk

B. MetCon for time w/ a 15 min cap

30-20-10

Hang clean to OH 95#/65#

Cal bike

DUs*

*triple the reps DUs

11.04.19

A. Strength- Deadlift

3x6 TNG

3x3 singles

B. AMRAP* in 10 min

Burpee box Jumps 24”/20”

*EOMOM 15 wbs 20#/14#

11.01.19

Open 20.4 For Time

30 box jumps 24”/20”

15 clean and jerks 65/95 lb.

30 box jumps

15 clean and jerks 85/135 lb.

30 box jumps

10 clean and jerks 115/185 lb.

30 single-leg squats (pistols)

10 clean and jerks 145/225 lb.

30 single-leg squats

5 clean and jerks 175/275 lb.

30 single-leg squats

5 clean and jerks 205/315 lb.

***Please review all rules and movement standards prior to coming into the box, see LINK for details

10.31.19

Happy Halloween Monster WOD

Burpee “Girl” MashUp

On a running clock no cap

Burpee “Diane”

21-15-9

Deadlifts 225#/155#

Bar Facing Burpees

Straight in to

Burpee “Grace”

30 Clean and Jerks* 135#/95#

*TNG C&J, every time you break perform the same number of BFB, finish w/ BFB for a total of 30 of each

10.30.19

A. Strength- 10 min to find

A heavy set of 3 front squats

B. MetCon E3MOM for 21 min (7 rounds)

7 Thrusters 95#/65#

14 KB swings 53#/35# (American)

28 DUs

28 DUs

10.29.19

A. Strength- Bench Press

4 x 12 progressive

Add weight as capable, no failed sets repeat loading set to set if needed. Expect to work around btw 45-65% of 1RM.

B. AMRAP in 12 min

12 DB hang power clean to OH (each arm) 50#/35#

12 pull ups

12 burpee box jump overs 24”/20”

10.28.19

A. Barbell skill- EMOM for 10 min, Snatch Complex

1 power snatch + 1 OHS + 1 hang squat snatch

*fixed load, maintain the same weight throughout

B. MetCon 3 RFT w/ a 9 min cap

10 squat snatch 95#/65#

200m run

10.25.19 Open 20.3

For time:

21 deadlifts, 225 lb.

21 handstand push-ups

15 deadlifts, 225 lb.

15 handstand push-ups

9 deadlifts, 225 lb.

9 handstand push-ups

21 deadlifts, 315 lb.

50-ft. handstand walk

15 deadlifts, 315 lb.

50-ft. handstand walk

9 deadlifts, 315 lb.

50-ft. handstand walk

Time cap: 9 min.

10.24.19

E3MOM for 30 min.

3 S2OH

3 front squat

3 thruster

30 DUs

Rx 95#/65

10.23.19

A. Strength- Bench Press

3x5 @ 65%

5x3 progressive

B. MetCon AMRAP in 10 min

10 TTB

10 Power clean 185#/125#

10.22.19

A. Strength- TNG Deadlift

15-12-9-6-3

Progressive loads

B. MetCon AMRAP in 12 min

12 box jump overs 24”/20”

12 Alt DB snatches 50#/35#

10.21.19

A. Strength- Squat cleans

15 min to find your heaviest set of

3 squat clean singles

B. MetCon AMRAP in 9 min

3 squat cleans 135#/95#

6 lateral burpees over bar

10.18.19

Open 20.2

20 min AMRAP of

4 DB thrusters 50#/35#

6 TTB

24 DUs

*Please CLICK HERE to review all movement standards prior to coming in. REMINDER: for Friday Night Lights the heat you sign up is your START time, arrive early to warm up as needed

10.17.19

Interval work...

On a 30 min running clock

EOMOM for 10 min

200m run

E4MOM for 20 min

10 Power snatch 95#/65#

10 burpee box jump 24”/20#

Rx+ 30”/24” box

10.16.19

A. Strength- S2OH

10 sets to find your heaviest of…

2 push jerk + 1 split jerk

B. AMRAP in 12 min

2 RNDs

3 thrusters 95#/65#

3 pull ups

2 RNDs

6 Thrusters

6 pull ups

2 RNDs

9 Thrusters

9 pull ups

...and so on, every two rounds add 3 thrusters and 3 pull ups.

^Rx + CTB pull ups

10.15.19

A. MetCon Prep

Deadlift and power clean warm up reps

Skill review/practice HSPU and DUs btw sets

B. MetCon 5RFT w/ a 20 min. Cap

12 deadlift 205#/135#

9 HSPU

6 power clean 205#/135#

30 DUs

Rx+ deficit hspu AND DUs unbroken

10.14.19

A. Strength- Front Squat

3x5 @ 65% (Moderately heavy)

3x3 progressive

B. MetCon For Time w/ a 13 min cap

42 WBs 20#/14#

21 KBswings 70#/44#

21 TTBs

30 WBs

15 KB

15 TTB

18 WBs

9 KB

9 TTB

10.11.19

Open 20.1

For Time w/ a 15 min cap

10 Rnds of

8 Ground to Overhead

10 Bar Facing Burpees

Rx 95#/65#

***Review all standards and WOD variations HERE before attending class.

10.10.19

Active Recovery NOT for Time

100 Bench Press* in as few sets as possible

Every time you break perform an equal number of …

  • DBall Cleans (80#/50#) AND
  • Cal Assault bike (female assault bike cals should equal to 75% of the bench press reps)

*Bench Press weight 45-55% of 1RM

10.09.19

A. Strength- Front Squat + Back Squat Complex

1 x 5+10

1 x 4+8

1 x 3+6

1 x 2+4

1 x 1+2

B. MetCon AMRAP in 10 min

2-4-6-8….

Front rack stationary lunges

Thrusters

Bar Facing Burpees

Rx 95#/65#

10.08.19

A. Strength- Clean & Jerk

10 x 3 Power Clean and Push Jerk singles

B. MetCon AMRAP in 10min

10 DUs*

10 Power Clean and Jerks 135#/95#

*Add 10 DUs each rounds

^Rx+ 165#/115#

10.07.19

A. Strength- Deadlift

1 Rep Max

B. MetCon For time w/ a 10 min cap

45/30 cal row buy in, then...

21-15-9

Box jump overs 24”/20”

Pull ups

^Rx + 30"/24" BJO & CTB pull ups

10.04.19

A. Strength- Barbell Complex

10 minutes to find your heaviest UNBROKEN set of

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean

B. MetCon For Time w/ a 15 min cap

1000m row buy in, then

3 Rnds

25 WBs 20#/14#

10 burpee CTB pull ups

10.03.19

Tabata Yuck

4 min min max cal bike

1 min rest

4 min max Russian KB swings 70#/44#

1 min rest

4 min max box jump overs 20”/14”

1 min rest

4 min max push press 75#/55#

10.02.19

A. Strength- Back Squat

1 Rep Max

B. MetCon For Time w/ a 10 min cap

21 R arm DB snatches 50#/35#

21 L arm DB snatches

21 Thrusters 95#/65#

15 of each

9 of each

10.01.19

A. Skill/WOD Prep- Review and warm up sets for

Clean and Jerk

Double under

*No Score

B. MetCon for time w/ a 25 min Cap

3Rnds* of

10 Clean and Jerk

400m run

*Rx Rnd 1- 135#/95#, Rnd 2- 155#/105#, Rnd 3- 165#/115#

*Rx+ Rnd 1- 135#/95#, Rnd 2- 165#/115#, Rnd 3- 185#/125#

Then, buy out w/ “Annie”

50-40-30-20-10 of

DUs

Ab mat sit ups

09.30.19

A. Strength- Bench Press

1 Rep Max

B. MetCon For Time w/ a 15 min cap

Buy in from 00:00-10:00 w/

EOMOM (5 rounds)

15 Burpees*

*Rx must complete the burpees in under 1 minute, Rx+ 20 burpees in under 1 minute

Then @ 10:00 for time

75 WBs 20#/14#

09.27.19

A. Strength/Accessory Work-

5 x Super set : 10 Double KB OH Walking lunges + 10 Double KB front squat

B. MetCon Intervals 5 rounds

E3MOM

200m run

10 Thrusters 95#/65#

*Rx+ 15 thrusters per round

09.26.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 3: Wk 4 Deload

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For Time w/ a 15 min cap

42-30-18 of

Alt DB Snatches 50#/35#

Box jump over 24”/20”

^Rx + tall box jump overs 30”/24”

09.25.19

A. Strength/Skill- HSPU accessory a work

  1. 3x5 “top half” strict press

  2. 3x3 strict presses + 5 push presses

  3. 1 x max effort handstand hold

*Reference 09.06.19

B. MetCon AMRAP in 10 min

10 Hang Clean + Push Press 95#/65#

10 burpee pull ups

^Rx+ burpee CTB pull ups

09.24.19

A. Strength- Back Squat

Wendler 5-3-1 Cycle 3: Wk 4 Deload

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon AMRAP in 15 min

Max WBs* 20#/14#

*Every time you break DUs, 10-20-30-40-50... etc.

Rx+ 30#/20# WB

09.23.19

A. Clean and Jerk review/warm up

  • Burgener Warm Up as a class

  • Individual sets of singles and/or 3 rep TNG as needed

B. MetCon on a running clock

EMOM for 10 min

3 TNG Power C&J

135#/95#

EOMOM for 20 Min

3 Power C&J*

6 bar facing burpees

*add weight to C&J as you see fit, work to a heavy set of 3.

09.20.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 3: Wk 4 Deload

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For time, NO CAP

Buy in w/

EOMOM 5Rnds (10 min)

30 Air squats

15 push ups

Then @ minute 10:00

50 thrusters 95#/65#

Rx+ 115#/75# thruster

09.19.19

MetCon AMRAP in 30 min

10 DBall Cleans 80#/50#

10 burpee CTB pull ups

20 Alt DB hang Clean to OH 50#/35#

200m run

09.18.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 3: Wk 3

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon For Time w/ 13 min cap

45/30 cal row

45 WBs 20#/14#

45/30 cal bike

45 WBs

*Rx+ 30#/14# WB

09.17.19

A. Skill Work- Handstand Push Ups, 15 min of dedicated HSPU work

Beginner-Get inverted! Either on the wall or on a box, get upside down.

Novice- Handstand Holds & Negatives

Intermediate- Kipping Handstand Push Ups*

*1 strict HSPU is required before working on kipping

Advanced- Strict Handstand Push ups into Kipping

*Athletes working on Beginner and Novice options should include either strict DB presses or box HSPU as capable in between sets.

Click HERE for details on HSPU progressions

B. MetCon 3RFT w/ a 12 min cap

50 DUs

30 KB swings 53#/35#

10 Clean and Jerks 135#/95#

^Rx+ 165#/115#

09.16.19

A. Strength- Back Squat

Wendler 5-3-1 Cycle 3: Wk 3

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon For Time w/ a 15 min cap

25 burpee box jump overs 24”/20”

100 Alt DB snatches 50#/35#

25 burpee box jump overs 24”/20”

Rx+ 30”/24” box

09.13.19

A. WOD Prep

  • C&J review/warm up sets w/ focus on TNG reps

  • DU review/practice

B. For Time w/ a 20 min cap

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

Straight into

“Grace” w/ consequences

30 C&J 135#/95#*

*every time you drop the bar perform bar facing burpees equal to the reps of C&J completed. Include BFB after last set of C&J, athletes must complete a total of 30 C&J and 30 BFB.

09.12.19

For Time: No Cap

100/70 cal assault bike

42 alt db snatches 50#/35#

21 thrusters 95#/65#

30 alt db santches

15 thrusters

18 alt db snatches

9 thrusters

09.11.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 3: Wk 3

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 10 min

10 Burpee box jumps 24”/20”

10 Pull ups

^Rx+ CTB pull ups

09.10.19

A. Strength- 15 min to find a 1 RM C&J

Power Clean and Push Jerk

B. MetCon 5RFT w/ a 15 min cap

10 Clean and Jerk (choose your own weight)

50 DUs

09.09.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from cycle 2 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 10 min

2-4-6-8-10…

DBall cleans 80#/50#

4-8-12-16-20...

WBs 20#/14#

09.06.19

A. Strength/Skill- HSPU accessory work

  1. 3x5 “top half” strict press

  2. 3x10 dumbbell strict press

  3. 1 handstand hold max effort

B. MetCon AMRAP 3rnds

1 min max cal bike

1 min max power snatch 95#/65#

1 min max TTB

2 min rest

09.05.19

A. Strength- Back squat

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 15 min, on a running clock

00:00-10:00

EOMOM

Max WBs 20”/14”

10:00-15:00

Max burpee box jump overs 24”/20”

^Rx+ 30#/20# WB and 30”/24” box

09.04.19

A. Barbell Cycling- Clean and Jerks

EMOM for 10 min

3 Power Clean and Jerk (TNG reps)

*add weight as capable to find heaviest set

B. MetCon For Time 3RFT w/ a 15 min cap

10 C&J 135#/95#

100 DUs

400m run

^Rx+ 155/105#

09.03.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 3: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 15 min

4 min Tabata row for cals

1 minute rest

Then, ½ Cindy : 10 min of

5 Pull ups

10 Push ups

15 air squats

09.02.19

No WOD, box is closed.

Enjoy your holiday. You earned a day off! Rest, recover, and get ready to get after it Tuesday.

Or, if you insist....take your fitness outside of the box. Hike, bike, run, swim, etc. Get outside and use your fitness! If you're feeling extra motivated, organize a meet up activity with your box buddies!

08.30.19

A. Strength- Deadlift Wendler 5-3-1

Week 1: 3rd Cycle, add 10 lbs to your est 1RM from the last cycle

*Use 90% of your new est. 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon for Time w/ a 10 min cap

45/30 cal row buy in then

3Rnds

15 Thrusters 95#/65#

15 Pull ups

Rx+ CTB pull ups

08.29.19

A. Skill Work- Hand Stand Push Ups, 15 min of dedicated HSPU work

SKILL WORK HSPU

B. MetCon 3RFT w/ a 15 min cap

30 Alt DB Hang Clean to OH 50#/35#

200m run

15 Burpee Box Jumps 24”/20”

08.28.19

A. Strength- Back Squat Wendler 5-3-1

Week 1: 3rd Cycle, add 10 lbs to your estimated 1RM from last cycle

*Use 90% of your new est. 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon EMOM AMRAP in 10 min

Even minutes max: WBs 20#/14# and

Odd minutes max: Russian KB swings 70#/44#

^Rx+ 30#/20# WB

08.27.19

A. Sprint Conditioning- Row

3 x 500m row

B. AMRAP in 20 min

20 Alt DB snatches 50#/35#

10 TTB

10 box jump overs 24”/20”

10* DUs

*Add 10 DUs each round

^Rx+ 30”/24” box and DUs unbroken

08.27.19

A. Strength- Bench Press Wendler 5-3-1

Week 1: 3rd Cycle, add 5lbs to your 1RM

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon 5RFT w/ a 15 min cap

10 Bar facing burpees

10 Clean and Jerks 135#/95#

Rx^ 155#/105# C&J

08.23.19

A. Strength- Front Squat/Back Squat Complex

3 x 5 front squats + 10 back squats

B. MetCon AMRAP in 10 min

DBall Power Clean + DBall Squat 80#/50# (alternating sides)

08.22.19

A. Skill- Turkish Get Ups

3x10 (5 each arm, alternating)

B. AMRAP on a 15 min running clock

0-10 min EOMOM

1 min max cal row

10-15 min EMOM

:30 max cal bike

08.21.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 2: Wk 4

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For time w/ a 15 min cap

21-15-9

Deadlift 225#/155#

TTB

Then, Buy out with 45 box jump overs 24”/20”

08.20.19

A. Strength- C&J Barbell Cycling

EMOM for 10 min

3 Power Clean and Jerk (TNG reps)

*add weight as capable to find heaviest set.

B. AMRAP in 10 min

1-2-3-4-5...and so on of

Power Clean & Jerk 135#/95#

Lateral Burpee over bar

08.19.19

A. Strength- Back Squat

Wendler 5-3-1 Cycle 2: Wk 4

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon AMRAP in 20 min

10 WBs 20#/14#

10 DUs

100m run

*add 10 WBs, 10 DUs, and 100m each round

^Rx+ 30#/20# WBs

08.16.19

A. 15 min WOD Prep

Power Snatch and OHS warm up sets

B. “Nancy” 5RFT no cap

400m run

15 OHS 95#/65#

08.15.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 2: Wk 4 Deload week

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon AMRAP in 10 min

10 burpee TTB

10 DBall clean 80#/50#

08.14.19

A. Strength- Front Squat

5-5-5-3-3-3

B. MetCon for Time w/ a 12 min cap

42-30-18

Alt DB snatches 50#/35#

WBs 20#/14#

08.13.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 2: Wk 3

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

*This week’s 1+ set goal should be 3+ reps. Be sure to include 3-5 warm up sets, and rest a full 2+ min btw working sets

B. MetCon AMRAP in 10 min, “Light DT”

12 deadlift

9 hang clean

6 push jerk

Rx 135#/95#

Choose a weight that you can perform all reps of all movements unbroken.

08.12.19

MetCon 5 RFT w/ a 30 min cap

10 burpee box jump overs 30”/24”

20 KB swings 53#/35# (American)

30 DUs

400m run

08.09.19

A. Strength- Back Squat

Wendler 5-3-1 Cycle 2: Wk 3

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 15 min

15 WBs 20#/14#

10 DBall cleans 80#/50#

10 burpee box jump overs 24”/20”

^Rx+ 30#/20# WB and 30”/24” box

08.08.19

A. Strength/WOD Prep- Clean and Jerk Complex

10 min to find a 1RM of

1 Power Clean & Jerk + 1 Squat clean

B. MetCon 3 RFT w/ a 20 min cap

50 DUs

10 C&J 135#/95#

50 DUs

10 Squat Clean 135#/95#

^Rx+ DUs unbroken

08.07.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 2: Wk 3

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 15 min

4 min Tabata Assault Bike

1 minute rest

Then, ½ Cindy 10 min of

5 Pull ups

10 Push ups

15 air squats

08.06.19

A. Strength/Skill- EMOM for 10 min

1 power snatch + 1 OHS

*Progressive loads as capable, no score

B. 3 RFT w/ an 18 min cap

400m run

21 WBs 20#/14#

15 Power snatch 95#/65#

9 OHS 95#/65#

^Rx+ 30#/20# WB

08.05.19

A. Strength- Deadlift

Wendler 5-3-1 Cycle 2: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 10 min

10 Alt DB hang clean to OH 50#/35#

10 burpee box jump overs 24”/20”

^Rx+ tall box jumps 30”/24”

08.02.19

A. AMRAP in 20 min

1000m row buy in, then time remaining AMRAP of

20 Alt DB snatches 50#/35#

20 WBs 20#/14#

^Rx+ 30#/20# WB

B. Strength- Squat clean

10 min to find a 1 RM squat clean

08.01.19

A. Strength- Back Squat

Wendler 5-3-1 Cycle 2: Wk 2

*Use 90% of your recalculated 1RM from wk 1 to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 10 min

Thrusters 95#/65#

Pull ups

*when you break thrusters, perform the same amount of pull ups before starting your next set of max effort thrusters.

07.31.19

AMRAP in 30 min*

10 DBall cleans 80#/50#

10 Box jump overs 24”/20”

*start w/ a 200m run and repeat every 5 min

07.30.19

A. Strength- Bench Press

Wendler 5-3-1 Cycle 2: Wk 2

*Use 90% of your recalculated 1RM from wk 1to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon For Time w/ a 15 min cap

21-15-9 of

Power Clean 155#/105#

Bar facing Burpees

07.29.19

A. Strength/Skill- OHS

5 x 1 + 3, 1 5 second tempo* squat + 3 OHS

*5 second decent, explosive return to standing

Progressive loads as capable

B. MetCon AMRAP in 10 min

1-2-3-4…..and so on of

Power snatch + OHS 95#/65#

*30 DUs after each set

07.26.19

A.Strength- Deadlift

Wendler 5-3-1 Wk 1

2nd Cycle, adjust +10lbs to est. 1RM

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon 3Rnds on a running clock (AMRAP)

1 min assault bike (cals)

1 min alt. Dumbbell snatches 50#/35#

1 min DB box step ups 50#/35# on a 24”/20” box

3 min rest

07.25.19

A. WOD Prep- Power Clean and Jerk

B. E3MOM for 30 Min

3 Power Clean & Jerk 135#/95#*

200m run

*First 5 rounds are the same weight, then each round after is progressive as capable working toward heaviest set of 3 Power C&J

07.24.19

A. Strength- Back Squat

Wendler 5-3-1 Wk 1

2nd Cycle, adjust +10lbs to est. 1RM

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon AMRAP in 10 min

1000m row buy in, then time remaining

Max reps of

Burpee DBall cleans 80#/50#

07.23.19

A. WOD Prep

Power Snatch review/warm up and Pull Up practice

B. MetCon for Time w/ a 20 min cap

800m run

21-15-9

Power Snatch 95#/65#, 115#/80#, and 135#/95#

CTB Pull Ups

800m run

Rx+ sub BMU for the last ⅓ reps of each set of pull ups, ie 7-5-3

07.22.19

A. Strength- Bench Press Wendler 5-3-1

2nd Cycle, adjust +5lbs to est. 1RM

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon AMRAP in 15 min

10 burpee box jumps 24”/20”

10 WBs 20#/14#

10 DUs

*add 5 WBs and 10 DUs each round

^Rx+ 30”/24” box and DUs unbroken

07.19.19

A. Skill work/Strength- OHS

5 Sets of 2 position pause squats, 3 second hold in each position

  1. 1/3 down (just above parallel)

  2. Full depth (rock bottom)

3x 9 OHS

B. MetCon AMRAP in 15 min

1 min Assault Bike

1 min Ab mat sit ups

1 min KB swings 53#/35#

07.18.19

A. Conditioning- Sprint Intervals

8 x 200m EOMOM

B. MetCon AMRAP in 10 min

10 DBall Cleans 80#/50#

10 kipping pull ups

Rx+ kipping CTB pull ups

07.17.19

A. Strength- Deadlift Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For Time, w/ a 15 min cap

21-15-9 of

21 single arm DB snatch (R)

21 single arm OH walking lunges (R)

21 single arm DB snatch (L)

21 single arm OH walking lunges (L)

...and so on for the 15s and 9s

Rx 50#/35# Dumbbell

07.16.19

A. Strength- Power Clean & Push Jerk

15 min to find a heavy set of 3 singles

B. MetCon AMRAP in 10 min

3 C&J

30 DUs

Rx 185#/125#

07.15.19

A. Strength- Back Squat Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For Time w/ a 20 min cap

50 WBs

25 bar facing burpees

50 Thrusters

25 BFB

50 WBs

Rx WB 20#/14#, Thruster 95#/65#

^Rx+ 30#/20# WB

07.12.19

A. Strength- Squat Clean

15 min to find your heaviest set of 3 squat clean singles

B. MetCon 3RFT w/ a 15 min cap

10 Squat Cleans 135#/95#

200m* run

*Add 200m run each round

^Rx+ 165#/115#

07.11.19

07.11.19 (Thurs)

A. Strength- Bench Press Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon AMRAP in 10 min

Buy in with...

75 burpees

Then in time remaining AMRAP of

DBall cleans 80#/50#

07.10.19

MetCon 3-2-1 For time w/ a 30 min cap

3K assault bike

2K row

100 WBs 20#/14#

07.09.19

A. Strength- Deadlift Wendler 531 “Wk 3”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 10 min of “Light DT+Dubs”

12 deadlift

9 hang power clean

6 S2OH

30 DUs

Rx 135#/95#

07.08.19

A. Skill Work/Strength- OHS

7 sets of 4 position pause squat

  1. ¼ of the way down (quarter squat)

  2. ½ way down (parallel)

  3. Full bottom

  4. ½ way up (parallel)

*light weight, progressive if capable, maintain perfect positioning. Each pause is a 1 second hold. No score

3x7 OHS

*Progressive loads, moderate weight but manageable. NOT a max effort

B. Conditioning- 1 mile run, intervals

4x400m run

Rest 1:1 after each round

07.05.19

A. Strength- Back Squat Wendler 5-3-1 “Wk 3”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon EMOM AMRAP in 10 min

Even min max burpee pull ups

Odd min max WBs 20#/14#

Rx+ 30#/20# WB

07.03.19

A. Strength- Bench Press Wendler 5-3-1 “Wk 3”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 10 min

10 KB swings 70#/44#

10 Push ups

10* DUs

*Add 10 DUs each round

07.02.19

A. Strength- Front Squat

Find a 5RM

B. MetCon AMRAP in 12 min

Buy in w/

3 min max cal assault bike

Then time remaining AMRAP

3-6-9-12-15…and so on

TTB

Thrusters 95#/65#

07.01.19

A. Strength- Deadlift Wendler 5-3-1 “Wk 2”

*Use 90% of your 1RM to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 9 min

9 hang clean to overhead 115#/75#

6 burpee box jumps 24”/20”

06.28.19

A. WOD Prep/Extended Warm Up

EMOM for 10 min

1 Clean and Jerk

*Progressive loads, work to above WOD weight

B. “Grace” For Time

30 C&J 135#/95#

*reference 5.24.14, 1.23.15, 8.7.15, 4.7.17, 3.30.18

C. 15 min ROMWOD

06.27.19

A. Strength- Squat Wendler 5-3-1 Wk 2

*Use 90% of your 1RM to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon AMRAP in 12 min On a running clock

Buy in w/ 3 min max cal row,

Then time remaining...

AMRAP of

12 alt DB snatches 50#/35#

6 burpee box jump overs 24”/20”

06.26.19

A. 1 mile run- max effort

B. Skill/Accessory work NOT FOR TIME

21-15-9

Deadlift (singles, no TNG)

TTB

*Increase deadlift weight each round.

06.25.19

A. Strength- Bench Press Wendler 5-3-1 Wk 2

*Use 90% of your 1RM to calculate the following

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

B. MetCon 5 Rounds For Time w/ a 15 min Cap

10 Burpee plate to OH 35#/25#

50 DUs

06.24.19

A.Strength/WOD Prep-Power C&J singles

B. MetCon- EMOM for 10 min

10 WBs 20#/14#

3 Power C&J*

*choose your own weight

06.21.19

A. Strength- Deadlift

Wendler 5-3-1 Wk 1

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. AMRAP in 15 min

10 burpee pull ups

10 DBall cleans 80#/50#

^RX+ burpee CTB pull ups

06.20.19

A. Skill Work- Core Work for TTB

Beginner: Hollow Holds/Planks

Intermediate: V-Ups/Chinese Planks

Advanced: Strict supine leg raises/Dragon Flags

B. MetCon For Time w/ a 15 min Cap

40 Alt DB Hang Clean to OH 50#/35#

20/15 Cal Bike

30 DB

15/12 Cal Bike

20 DB

10/8 Cal Bike

10 DB

5 Cal Bike

06.19.19

A. Strength- Back Squat

Wendler 5-3-1 Wk 1

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon AMRAP in 12 min

Max WBs 20#/14#

*Start the WOD w/ a 400m run, and repeat @ 4:00 and 8:00

06.18.19

A. Skill/WOD Prep

Clean and Jerk singles, progressive loads

B. Clean & Jerk Work on a running clock

EMOM for 5 min

5 reps (Moderate Weight TNG)

Rest 1 min

EMOM for 5 min

3 reps (Moderate/Heavy Weight TNG or Fast Singles)

Rest 1 min

5 min

1 rep Every 30 secs (Heavy Weight)

06.17.19

A. Strength- Bench Press

Wendler 5-3-1 Wk 1

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. AMRAP in 10 min

10 Burpees

20 KB swings 53#/35#

30 DUs

^Rx+ KB swings and DUs unbroken

06.14.19

A. Strength- Power Snatch Work

5 x 1 hang power snatch + 1 power snatch

5x 1 power snatch

B. MetCon AMRAP in 10 Min

1 Burpee Box Jump 24”/20”

2 Power snatch 95#/65#

3 BBJ

4 Power snatch

5 BBJ

6 Power Snatch

7 BBJ

8 Power Snatch

9 BBJ

10 Power Snatch

....and so on

06.13.19

A. Grunt Work

5X 50m sprint sled drag

B. MetCon For time w/ a 10 min cap

21-15-9

Cal Assault Bike

Kipping CTB pull ups

*Assault Bike Cal for females 15-12-9

06.12.19

A. Strength- Deadlift

12-9-6-3-3-3

B. MetCon 5RFT w/ a 15 min cap

200m run

20 WBs 20#/14#

^Rx+ WBs must be done unbroken

06.11.19

A. Skill Work- TTB (Accessory Work)

Strict TTB

Cues and break down

Scales

B. MetCon 3RFT w/ a 10 min cap

10 C&J*

100 DUs

*Choose your own weight. Reference the EMOM last Monday, 6.3.19

06.10.19

A. Strength- Bench Press 1RM

20 min to find your 1RM

B. MetCon For Time w/ a 15 min cap

45/30 cal row buy in...then

21-15-9

Thrusters 95#/65#

Bar facing Burpees

06.07.19

“Angie” For Time, No Time Cap

100 pull ups

100 push ups

100 sit ups

100 air squats

*Reference 4.15.16, 10.16.15, 4.24.15, 8.8.14, 4.4.14

06.06.19

A. MetCon For Time w/ a 20 min cap

100* box jump overs 24”/20”

*after every 20 reps, perform 10 DBall Cleans 80#/50#, and finish w/ DBall cleans

B. Mobility & active recovery work

-Foam roll

-Targeted mobility

-Row/Bike/Run at a moderate pace

06.05.19

A. Skill Work Toes to Bar (TTB) 15 min of dedicated practice

Click here for scales and progressions

B. MetCon For Time w/ a 15 min Cap

100* power snatches 75#/55#

* every time you break 15/12 cal assault bike

06.04.19

A. Strength- Bench Press

5-5-5-3-3-3-3-3

*5’s are static load and 3’s are progressive

B. MetCon For Time w/ a 15 min cap

100* burpees

*after rep 25, 50 and 75, perform 100 DUs

06.03.19

A. Strength- EMOM for 10 min

3 C&J

*Athlete choice on loading

B. MetCon For Time w/ a 20 min cap

100 back squats* @ 135#/95#

*every time you break run 400m

05.31.19

A. Strength- Front Squats

5-5-5-5-5

B. MetCon For Time

“Jackie”

1000m row

50 barbell thrusters

30 pull ups

05.30.19

A. Strength- Deadlift

5-5-5-5-5

B. MetCon AMRAP in 12 min

12 KB swings (American)

12 alt box step overs w/ KB

Rx- 53#/35# kb and 24”/20” box

05.29.19

MetCon AMRAP

EMOM for 30 min

Min 1- :30 WB 20#/14#

Min 2- :30 Burpees

Min 3- :30 Assault Bike (Cals)

*Score with total reps combined.

05.28.19

A. Strength- 15 min to find your heaviest set of

1 power clean + 1 hang power clean + 1 jerk

B. MetCon For Time w/ a 15 min cap

30 Clean and Jerks 135#/95#

* Every time you break perform 100 Double Unders

05.27.19

CLOSED for Memorial Day

Spend time outside with your family/friends celebrating and honoring all of those that gave the ultimate sacrifice to secure and protect our freedoms.

05.25.19

MURPH

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

*Partition the pull ups, push ups, and squats however you want. If you have a 20# vest or body armor, wear it

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

05.24.19

For time, complete a total of 400m of each movement in 50m increments in any order you choose.

Sled drag

Sled pull

DBall carry

Single arm KB carry

Rx 135#/95# sled, 80#/50# DBall and 70#/44# KB

05.23.19

WOD 10RNFT

3 Power Clean and Jerk

300m Assault Bike

*Progressive loads as capable

05.22.19

A. Strength- Squat Complex

3 x 5 front squats + 10 back squats

B. MetCon For Time w/ a 10 min Cap

50 air squats

100 Alt DB snatches 50#/35#

50 “goblet” squats w/ DB

05.21.19

A. Strength- S2OH

Strict press 5-5-5

Push Press 3-3-3-3-3

B. MetCon AMRAP

*on a 15 min running clock

00:00-03:00

Max burpees

03:00-05:00

100 DUs

05:00-08:00

Max box jump overs (hip ext NOT required)

08:00-10:00

100 DUs

10:00-13:00

Max burpee box jumps (full hip ext required)

13:00-15:00

100 DUs

05.20.19

A. Strength- Deadlift

5-5-5-3-3-3-3-3

B. MetCon For Time w/ a 13 min cap

50/35 cal row

75 WBs 20#/14#

100 Russian KB swings 70#/44#

05.17.19

A. 1 mile run NFT

85% effort

B. Strength- Bench Press

5 sets max reps w/ ¾ body weight

*scale to allow 10+ reps per set, rest 2 min btw sets

C. 1 mile run NFT

85% effort

Click for a map of the 1 mile route

05.16.19

A. Strength- Jerk Work

Push Jerk: 3-3-3-3-3

Split Jerk: 1-1-1-1-1

B. MetCon AMRAP in 12 min

4 min TABATA assault bike (Cal)

4 min TABATA dball cleans 80#/50#

4 min TABATA Toes To Bar

05.15.19

A. Strength- Squat Complex

5 x 3 front squats + 6 back squats

*progressive loads

B. MetCon AMRAPin 10 min

1000m row buy in then…

AMRAP of

10 wall balls 20#/14#

10 alt DB snatches 50#/35#

05.14.19

A. Strength- Clean and Jerk

15 minutes to find your heaviest set of

3 TNG power clean & push jerk

B. MetCon 5RFT w/ a 15 min cap

6 Clean and Jerk

9 burpee box jumps

45 DUs

Rx 135#/95#, 24”/20” box

05.13.19

Murph Prep Week 5

For time w/ a 40 min cap

800m run

2 min rest

400m run

1 min rest

200m run

50 pull ups

100 push ups

150 air squats

200m run

1 min rest

400m run

2 min rest

800m run

*break up the pull ups, push ups, and squats how ever you want. If you have a vest wear it.

05.10.19

MetCon AMRAP in 25 min

20 Alt DB snatches 53#/35#

10 Alt DB Box step ups 53#/35# DB w/ a 24”/20” box

15 WBs 20#/14#

10 burpee box jumps 24”/20”

05.09.19

A. Strength- S2OH

Strict Press: 3-3-3

Push Press: 3-3-3

Push Jerk: 3-3-3

B. MetCon AMRAP in 9 min

9 S2OH 95#/65#

45 DUs

05.08.19

A. Strength/Skill- Snatch Complex

15 minutes to find your heaviest set of

1 power snatch + 3 OverHead Squats

B. MetCon for Time w/ a 13 min cap

27-21-15-9

Power snatch

OHS

Rx 75#/55#

05.07.19

A. Skill Work- Hand Stand Push Ups

Click for Progressions

B. MetCon AMRAP in 10 min

10 Power Clean 135#/95#

10 Bar Facing Burpees

05.06.19

Murph Prep Week 4

On a running clock...

00:00-12:00 (E4MOM)

400m run

12:00-24:00

AMRAP “Cindy”

24:00-26:00

Rest

26:00-38:00 (E4MOM)

400m run

*If you have a vest...wear it

05.03.19

A. Gymnastics Review- Toes to Bar

Link for Progressions

B. MetCon

4 min TABATA Cal Bike (:20 work/:10 rest)

4 min rest

EMOM for 15 min (5 rnds)

Min 1 : Max Alt DB Snatches 50#/35#

Min 2 : Max TTB

Min 3 : Rest

05.02.19

A. Strength- Back Squat

5-5-5-5-5

Static load w/ 75% of 1RM

B. MetCon AMRAP in 12

15 Russian KB swings 70#/44#

12 WB 20#/14#

9 Box jumps 24”/20”

^RX+ WB unbroken and 30”/24” BoxJump

05.01.19

A. Skill- Double Unders

Click for Options/Progressions

B. MetCon Prep- Clean and Jerk

10 minutes to find a heavy set of

3 power clean and jerk

C. MetCon AMRAP in 10 min

30 clean and Jerks 135#/95#

*Time remaining max Bar Facing Burpees

04.30.19

A. Strength- Deadlift

5-5-5-3-3-3-1-1-1

B. MetCon 3 RFT*, no cap

500m row

400m bike

*3 min rest

04.29.19

MURPH Prep Week 3

5RFT w/ a 35 min

400m run

1 RND* of Cindy (5pull ups 10 push ups, 15 air squats)

*Add 1 Rnd of “Cindy” each round

If you have a vest...wear it

04.26.19

A. WOD Prep/WarmUp- Squat clean

Singles to determine MetCon loading

*No score

B. MetCon For Time w/ a 25 min cap

4RNDs

400m run

2 min rest

Then,

30 squat cleans

*Squat clean weight is athlete choice, goal/intent is “heavy” singles.

04.25.19

A. Strength- Power snatch

5-5-5-3-3-3-1-1-1-1-1-1

*Progressive loading as capable

B. MetCon AMRAP in 11 min

9 Power snatch 75#/55#

7 Bar Facing Burpees

04.24.19

A. Strength- Back Squat

5-5-5-3-3-3

*5s are 3 second pause squats

B. AMRAP in 10 min

10 DUs*

10 kb swings 53#/35#

15 Wall balls 20#/14#

*Add 10 DUs each round

04.23.19

A. Strength- Barbell Complex

15 minutes to find your heaviest set of

5 deadlift + 3 hang power clean + 1 push jerk

B. MetCon 5RFT w/ a 15 min cap

12 deadlift

9 hang power clean

6 push jerks

10 box jumps

Rx 135#/95#, 24”/20” box

^Rx+ 155#/105# barbell

04.22.19

MURPH Prep week 2

W/ a 30 min Running Clock

Min 0-10 EOMOM

200m run

Min 10-20 AMRAP in 10 min “Cindy”

5 pull ups

10 push ups

15 air squats

Min 20-30 EOMOM

200m run

*If you have a vest...wear it

04.19.19

A. Strength- Front Squat

3x10 progressive loads

B. MetCon 3RFT* w/ a 15 min cap

21/15 cal row

15 thrusters 95#/65#

9 bar facing burpees

*400m/200m/100m run

04.18.19

A. Skill- Gymnastics Review, Handstand Push Ups

Review proper technique and practice/determine appropriate scales

B. MetCon 5 Rnds

AMRAP in 3:00 min

15/12 cal bike

15 Russian KB swings 70#/44#

Time remaining max Hand Stand Push-Ups

2:00 rest

04.17.19

A. Strength- Deadlift

5-5-5-3-3-3-3-3

B. MetCon For time w/ a 12 min cap

15-12-9-6-3*

Deadlift 225#/155#

TTB

*30 DUs after each round

^Rx+ DU sets are 50 reps and must be unbroken.

04.16.19

A. Strength- Clean and Jerk

5x3 singles

5x1

*Full squat clean and jerk, push jerk or split jerk athlete choice

B. MetCon AMRAP in 9 min

6 power clean 135#/95#

12 WBs 20#/14#

Rx+ 165#/115#

04.15.19

MURPH Prep Wk 1

For Time w/ a 30 min Cap

800m run

10 Rnds

10 burpee pull up

15 air squats

800m run

*If you have a vest wear it (20#/14#)

**Rx+ CTB pull ups w/ a vest

04.12.19

A. Strength- Deadlift

5-5-5-3-3-3

B. MetCon for Time (15 min cap)

27-21-15-9

Cal Bike

21-15-9-3

Burpee plate to overhead 35#/25#

*Female athletes bike 21-15-11-6

04.11.19

A. MetCon Prep

5 x 3 C&J singles

B. MetCon 3 Rounds For time w/ an 18 min Cap

3 Rnds of "Cindy"* (w/ strict pull ups)

15 clean and Jerks 135#/95#

*"Cindy" is 5 pull ups, 10 push ups, 15 air squats

04.10.19

Conditioning- On a running clock for 28 min

00:00-06:00

800m run

06:00-18:00

E4MOM x 3 rounds (start @ 6,10,14)

400m run

18:00-28:00

E2MOM x 5 rounds (start @ 18,20,22,24,26)

200m run

Optional but encouraged, Core work after each run, max plank hold (on elbows) before next run.

**If you have a 20#/14# vest wear it.

04.09.19

A. Strength- Shoulder to Overhead

5-5-5-3-3-3-1-1-1-1-1

B. MetCon AMRAP in 10 min

50m OH plate carry 45#/25#

30 DUs

10 box jump overs 30”/24”

Rx+ 30"/24" box

04.08.19

On a 30 min running Clock

A. 0:00-5:00

Max Cal row

5:00-10:00 rest

B. 10:00-20:00

AMRAP in 10 min

10 Alt DB snatches 50#/35#

10 WBs 20#/14#

20:00-25:00 rest

C. 25:00-30:00

Max Cal row

04.05.19

A. Strength/Skill Work- Power Snatch

3x3 snatch pull singles

3x3 hang power snatch

5x1 power snatch

B. MetCon AMRAP in 9 min

9 power snatch 75#/55#

35 DUs

04.04.19

A. Strength- Front Squat

5x5

B. MetCon AMRAP in 10 min

1-2-3-4-5-....

Burpee Box jump 24”/20”

2-4-6-8-10….

Thruster 95#/65#

04.03.19

A. MetCon Prep

5x3 Power Cleans

*in btw sets review and warm up for TTB

B. MetCon For Time w/ a 20 min Cap

400m run

15 Power Clean

15 TTB

400m run

15 PC

15 TTB

400m run

15 PC

15 TTB

400m run

Rx 165#/115#

04.02.19

A. Skill work DUs

Click her for scaling/progressions

B. MetCon 16 min AMRAP on a running clock

4 min TABATA* cal bike

*0:20 work and 0:10 rest

4 min rest

AMRAP in 8 min

8 WBs 20#/14#

8 KB swings 70#/44#

04.01.19

A. Strength- Super Set, Push and Pull

5x 5 bench press + 5 deadlifts

B. MetCon For Time w/ a 12 min cap

21-15-9

Deadlift 225#/155#

Burpee Pull Up

^Rx+ 21s burpee pull ups, 15 burpee CTB pull up, 9 bar muscle ups

03.29.19

5RFT w/ a 30 min cap

400m run

12 Deadlift

9 Hang Power Clean

6 Bar Facing Burpees

30 DUs

Rx 155#/105#

03.28.19

A. Strength- Front Squat Pyramid

9-6-3-3-3-6-9

B. AMRAP in 9 min

1-2-3-4-5-6...

Thrusters 95#/65#

Pull up

03.27.19

A. Skill Work- Toes to Bar

Click Here for Progressions/Scales

***All athletes need to work through all progressions until they reach the appropriate skill work

B. AMRAP in 10 min

10 Alt DB snatches 50#/35#

5 box jump overs 24”/20”

03.26.19

A. Strength- Power Clean

15 minutes to find your heaviest set of

3 power cleans singles

B. MetCon for Time w/ a 15 min cap

10-9-8-7-6-5-4-3-2-1

Power Clean 135#/95#

1-2-3-4-5-6-7-8-9-10

Lateral burpees over bar

03.25.19

A. Strength- Jerk

3-2-2-2-1-1-1-1-1

B. MetCon For Time w/a 15 min cap

400m OH plate carry buy in, then

3Rnds

75 DUs

25 WBs 20#/14#

03.22.19

Open WOD 19.5

For Time w/ a 20 min cap

33-27-21-15-9

Thrusters 95#/65#

Chest to Bar pull ups

***Please review all movement standards, age category modifications, and scaling options at HERE click on the Workout Description and PDF file for clarification.

03.21.19

Active Recovery

5RNFT

10 bench press*

15/10 cal assault bike

15/10 cal row

200m run

*loading is athlete choice

03.20.19

A. Strength- Clean Complex

15 minutes to find your “heaviest” set of

Power clean + Hang squat clean + S2OH

B. AMRAP in 9 minutes

9 clusters 95#/65#

30 DUs

03.19.19

A. Strength/WOD prep- Deadlift

5 x 3 progressive

B. MetCon For Time w/ a 13 min cap

21-15-9

Deadlift*

Burpee box jumps 24”/20”

Rx DL 21s @ 225#/155#, 15s @ 275#/185#, 9s @ 305#/205#

03.18.19

A. Strength- Back Squat 1RM

*20 min to find a 1RM

B. MetCon AMRAP in 10 min

20 Alt DB Snatches

10 Alt DB box step ups 24”/20”

Rx 50#/35# DB

03.15.19

19.4

For Time w/ a 12 min Cap

3 Rounds of

10 Power Snatch 95#/65#

12 bar facing burpees

***Rest 3 minutes

Then, continue with

3 Rounds of

10 bar muscle ups

12 bar facing burpees

***Please review all movement standards and scaling options on the official Games website https://games.crossfit.com/workouts/open/2019/4 . Click on the WorkOut Description and Scorecard PDF for details.

03.14.19

Active Recovery

Min 0:00 - 16:00

E4MOM

400m run

Min 16:00 - 25:00

E3MOM

15 Clean and Jerks

Min 25:00 - 30:00

AMRAP in 5 min

Max reps of burpee plate to overhead

*C&J and bumper plate for ground to overhead is athlete choice

03.13.19

A. Skill Work- 15 minutes of Pull Up work, no score

Click here for Progressions and Scaling

B. MetCon For Time w/ a 15 min cap

“Jackie”-plus

1000m row

50 barbell thrusters 75#/55#

30 CTB pull ups

03.12.19

AMRAP in 20 min

10 Burpee box jump overs 24”/20”

20 Alt DB Snatches 50#/35#

30 DUs

03.11.19

A. Strength- Barbell Complex

Find your heaviest set of…

5 Deadlift + 3 hang power clean + 1 Push Jerk

B. MetCon AMRAP in 10 min

10 Hang clean-to-overhead 95#/65#

10 Wall balls 20#/14#

03.08.19

19.3

For Time w/ a 10 min Cap

200 ft. single arm DB OH carry

50 DB single leg step ups

50 strict HSPU

200 ft. Handstand Walk

***Please review the WOD description and movement standards on the Official Games Site, double check scaling options and rules by clicking the “Workout Description & Scorecard” PDF

03.07.19

Active Recovery

On a 30 min running clock, 3 Rounds of

Min 1-4 EMOM 0:30 Assault Bike

Min 5-10 400m med ball run 20#/14# (time remaining rest)

*Start rnd 2 @ 10 min and rnd 3 @ 20 min

03.06.19

A. Strength- Squat Clean

10x1

B. MetCon For Time w/ a 10 min cap

21-15-9

Power Clean 155#/105#

Box jump overs 24”/20”

^Rx+ 30”/24” box

03.05.19

A. Skill Work - Pull Ups

15 minutes of dedicated pull up work.

Click for Scaling Options/Progressions

B. MetCon For Time w/ a 15 min cap

1000m row buy in then

3-6-9-12-15

Deadlift 225#/155#

HSPU

03.04.19

A. Strength- Back Squats

1 x 10-8-6-4-2

B. MetCon AMRAP in 10 min

10 burpees

20 air squats

30 DUs

03.01.19

Open WOD 19.2

In 8 min, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

***If completed before 8 minutes, add 4 minutes to the clock and proceed to:

Click for more detail

02.28.19

Active Recovery Day

Not for Time

10-9-8...3-2-1*

Bench press

*10 Russian KB swings (70#/44#) and 10 cal row after each set

^Full rest between efforts

02.27.19

A. Strength- Super set WOD prep

5 x 6 deadlift + 9/7 cal bike sprint

*rest 2 minutes between rounds

B. MetCon AMRAP in 12 min

12 WB 20#/14#

9 deadlifts 225#/155#

6 burpees over bar

02.26.19

A. Strength- S2OH

A1. 5x3 strict press

A2. 5x3 push jerk

B. AMRAP in 10 min

10 single arm DB hang clean to overhead (5 right then 5 left) 50#/35#

10 DUs*

*add 10 DUs each round

02.25.19

A. Strength- Back Squat

5x5 progressive loads

B. MetCon For Time w/ a 10 min cap

21-15-9

Pull ups

Burpee box jump overs 24”/20”

^Rx+ CTB pull ups

02.23.19

8am Weightlifting

Upper Push/Pull

A. Super Set

5x10 DB strict pres + max strict "pull up"

B. Super Set

5x5 push press + 10 (each arm) bent over single arm row

9am Community

Partner Work Out, AMRAP in 20 min

P1:

12 deadlift

9 hang cleans

6 burpees over bar

*135#/95#

P2:

Max box jumps 24"/20"

*switch when P1 finish the 12-9-6, score is total reps combined

02.22.19

Open WOD 19.1

AMRAP in 15 min

19 Wall Balls 20#/14#

19 Cal row

02.21.19

Active Recovery Day

EMOM for 30 min

Min 1 200m run

Min 2 rest

Min 3 Assault Bike (:20 @ 80% and :10 easy)

Min 4 rest

Min 5 DBall cleans 80#/50#

Min 6 rest

02.20.19

A. Skill-Toes To Bar 15 minutes of dedicated work

Click for Scaling Options/Progressions

B. MetCon For Time w/ a 15 min cap

1000m row buy in then

30-20-10 of

Alt hang DB snatch 50#/35#

Box jump overs 24”/20#

^Rx+ 30”/24” BJO

02.19.19

A. Strength- Clean and Jerk

EMOM for 10 min

3 Clean and Jerk*

*choose your own weight

B. MetCon For Time w/ a 10 min cap

“Burpee Grace”

30 rounds of

1 Clean and Jerk 135#/95# + 1 Bar facing burpee

02.18.19

A. Strength- Back Squat

3 x 10 static load*

*w/ 20 rep back squat week 3 weight

B. MetCon AMRAP in 12 min

10 WBs 20#/14#

10 KB swings 53#/35#

30 DUs

Rx+ 30#/20# WB

02.16.19

8am Weightlifting

9am Community

*your guess is as good as mine...Coach Lanny is running the show

02.15.19

A. Strength- Deadlift

5 x 3 singles, progressive loads

B. MetCon AMRAP in 10 min

5 burpee pull ups

10 alt DB snatch 50#/35#

Rx+ sub 5 BMU for 5 burpee pull ups

02.14.19

A. Strength- Front Squats

5 x 5 front squats, static load

B. MetCon AMRAP* 12 min

3 Rnds

3 Thrusters 95#/65#

10 DUs

3 Rnds

6 Thrusters

20 DUs

3 Rnds

9 thrusters

30 DUs

*every 3 rounds add 3 thrusters and 10 DUs

02.13.19

For Time, on a running clock

4 Rnds

500m row

400m run

4 min rest

02.12.19

A. Strength- C&J complex

15 min to work to a heavy set of

3 power clean (TNG) + 3 push jerk

B. MetCon 5RFT w/ a 15 min cap

12 Box jumps 24”/20”

9 Power Clean

6 push jerk

Rx 135#/95#

Rx+ 155#/110#

02.11.19

A. Strength- 20 rep Back Squat week 6 (Last week)

1x20 reps (add 5-10% from week 5 weight)

B. MetCon AMRAP in 10 min

Max burpees*

*EMOM 10 WB 20#/14#, start the WOD w/ WBs

02.08.19

Not For Time

5 rounds w/ full rest in between

10 bench press

20/15 cal row

30 DUs

Rx+ DU sets are max unbroken, must be over 50 reps each round

02.07.19

A. Strength- Clean and Jerk

15 minutes to work to a heavy set of

1 power clean and 1 push jerk

B. MetCon For Time w/ a 20 min cap

1-2-3...8-9–10* of

Clean and Jerk 135#/95#

*10 WBs 20#/14# after each set

02.06.19

A. Strength- Deadlifts

5x5 TNG, progressive loads

B. MetCon For time w/ a 12 min cap

21-15-9 of

Burpee box jump overs 24”/20”

Deadlifts 225#/155#

02.05.19

A. Skill Work- Toes to Bar, No score

Click for Scaling Options/Progressions

B. AMRAP in 15 min

5 min max cal assault bike buy in, then

10 pull ups

15 power snatch 75#/55#

30 DUs

02.04.19

A. Strength- Back Squat 20 rep Wk5

B. MetCon AMRAP in 10 min

10 bar facing burpees

10 Thrusters 95#/65#

02.02.19

8am

Clean and Jerk Werk

  1. 10 x 1 Hang squat clean (5 second hold) + 1 split jerk

  2. 10x1 Squat clean and split jerk

9am

Team Work

02.01.19

20 min AMRAP on a running clock

5 min max cal assault bike

5 min max cal row

10 min of

10 alt DB snatches 50#/35#

15 ab mat sit ups

01.31.19

A. Strength- Barbell Complex

Work to find your heaviest set of,

3 push press + 3 thrusters + 6 front squats

B. MetCon For Time w/ a 13 min cap

21 thrusters 95#/65#

21 KB swings 70#/44#

100 DUs

15 thrusters

15 KB swings

75 DUs

9 thrusters

9 KB swings

50 DUs

01.30.19

AMRAP in 25 min

10 deadlifts 185#/125#

10 box jumps 24”/20”

2 rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

01.29.19

A. 10 Min of Skill work for DUs

Beginner- max total DUs

Novice- max sets of 10 unbroken

Intermediate- max unbroken

Advanced- 1. max sets of 50 unbroken OR 2. “Flight Simulator” (For Time 50-40-30-20-10 of DUs, each set unbroken)

B. MetCon For Time w/ a 13 min cap

1000m row

30 Clean and Jerks 155#/105#

^Rx+ 185#/125#

01.28.19

A. Strength- 20 Rep Back Squat Wk 4

1x20 reps (+5-10% over last week)

B. MetCon AMRAP EMOM in 10 min

Even minutes- burpees

Odd minutes - WBs 20#/14#

*Score is total of all burpees and WBs

01.26.19

8am Weight Lifting

A. Snatch accessory work

B. Snatch Complex

9am Community WOD

TBD, be ready for the unknown and unknowable

Sleds?

DBalls?

Tires?

Partner/Team?

01.25.19

A. Strength- Clean and Jerk

10x1 Full squat clean and jerk

B. MetCon 10 rounds for time w/ a 15 min cap

3 Power Clean 185#/125#

9 WBs 20#/14#

01.24.19

A. Strength- Bench Press + Pull ups

5 x 10 bench press + max reps pull ups

B. MetCon AMRAP in 10 min

10 alt db snatches 50#/35#

5 burpee box jump overs 30”/24”

01.23.19

A. Skill Work for handstand walk

Click Here for Scaling Options/Progressions

B. 5k row for time

01.22.19

A. Strength/Skill- Power snatch

10x1

B. MetCon for time w/ a 15 min cap

1-2-3-...8-9-10

Power snatch 95#/65#

Bar facing burpees

01.21.19

A. Strength- 20 rep Back Squat Wk 3

1x20 (add 5-10% from last week)

B. MetCon AMRAP in 10 min

Thrusters 95#/65#

*every time you break perform 30 DUs

01.19.19

8am Weightlifting

Bro. Sesh-

A. Bench Press

3x6

3x3

B. Deadlift

3x6 TNG deficit DL

3x3 Singles

9am Community WOD

3RFT

30 alt db snatches

25 WB

20 burpee box jumps

15 C&J

*partner WOD, I go... you go

01.18.19

A. Skill and Drill/WarmUp sets

Squat Snatch

B. AMRAP in 10 min

3 Squat Snatch 135#/95#

15 ab mat sit ups

01.17.19

A. Strength- Power Cleans

Find your heaviest set of 3 power cleans, singles

B. MetCon for time w/ a 20 min cap

10 rounds of

3 power clean 185#/125#

10 push ups

30 DUs

01.16.19

A. Strength- 20 rep Back Squat Week 2

1x 20

*add 5-10% from last week’s 20 rep set

B. MetCon 100 WB in as few sets as possible

*every time you break = 15/12 cal assault bike before you leave the box

Rx 20#/14#

^Rx+ 30#/24#

01.15.19

For time (overall cap of 35 min)

2k row (10 min cap)

Rest 1:1

Then, complete

150 Russian KB swings 70#/44#

100 Push Press 95#/65#

***Break up the reps however you want

01.14.19

A. Strength- Deadlift

5x10 TNG

B. MetCon AMRAP in 10 min

10 burpee box jumps 24”/20”

10 kipping pull ups

^Rx+ 30”/24” box

01.12.19

8am Weightlifting

A. Split Jerk Work

-Skills and Drills + sets

B. Shoulder accessory work

9am Community WOD

Partner WOD, 5RFT

10 alt burpee to plate to overhead 25#/15#

20 alt box jumps 24”/20”

30 DUs each (working at the same time)

40 cal bike

01.11.19

A. Strength- Front squats

5 x 5

B. MetCon 3RFT w/ a 10 min cap

20 Alt DB snatches 50#/35#

15 Thrusters 95#/65#

10 TTB

01.10.19

A. Strength- OHS

5x5 progressive loads as capable

B. AMRAP in 11 min

5 pull ups

7 hang power snatch 75#/55#

9 OHS 75#/55#

^Rx+CTB

01.09.19

A. Skill Review and practice for HSPU

B. MetCon For Time w/ a 20 min cap

10-9-8...3-2-1*

Deadlift

HSPU

*30 DUs after each round

Rx 225#/155#

01.08.19

A. Strength- 20 rep Back Squat Wk 1

20 rep @ 55% of 1RM

B. MetCon AMRAP in 9 min

3 burpee box jumps

6 wall balls

6 BBJ

12 WB

9 BBJ

18 WB

...and so on, adding 3 BBJ each round and WBs are double the BBJ reps

Rx 24”/20” box and 20#/14# WB

^Rx+ 30”/24” box

01.07.19

A. Strength- Find your heaviest set of

3 power clean and push jerk, singles

B. MetCon For Time w/ a 12 min cap

15-12-9

Clean and Jerk 135#/95#

200m run

Rx+ 165#/115# C&J

01.05.19

8am Weightlifting

Front Squats

A. 3 x3 5 second tempo squats

B. 3 x3 5 second pause squats

C. 5x3 front squats

9am Community WOD

Partner WOD, “Jackie-ish” 3RFT

1000m row

50 thrusters 75#/55#

30 pull ups

100 DUs

*divide the reps as you see fit

01.04.19

A. Strength- Deadlift

3x3 TNG @ 75%

5x3 singles, progressive loads

B. MetCon for time w/ a 15 min cap

10-9-8...3-2-1 of

hang clean and push press

bar facing burpees

Rx 115#/75#

^Rx+ 135#/95#

01.03.19

3 Rounds of

3 min of EMOM assault bike

:30 seconds max cal

:30 seconds rest

3 min AMRAP

10 Alt DB snatches 50#/35#

10 box jumps 24”/20#

3 min rest

01.02.19

A. Strength- Back Squat 1RM

B. MetCon For Time w/ a 10 min cap

50-40-30-20-10

Ab mat sit ups

25-20-15-10-5

Wall Balls 20#/14#

01.01.19

New Years Day 2019

AMRAP in 20:19

1 Clean and Jerk 185#/125#

1 round of "Cindy" (5 pull ups, 10 push ups, 15 air squats)

19 DUs