Tuesday December 31st

Deadlift
3x15
50-55%

“Scrabble”
3 ROUNDS FOR TIME
15 push press
12 box jump over
9  pull ups

Monday December 30th

“Tenzies”
For Time:
150 Hang Squat Cleans 95/65
Every 4 Min
4 Burpees over Bar

Accessory:
8 Min Amrap
10 Pistols/progresstions
:30 sec Hollow Hold

Friday December 27th

EMOM 10
ODD: HS WALK
EVEN: 1 ROPE CLIMB

“Mexican Train”
Teams of 2
20-18-16-14-12-10-8-6-4-2
BURPEE BOX GET OVER
MB SIT UP

Split BBGO
SIT UPS DONE TOGETHER

Thursday December 26th

Push Press
5x3

“Cribbage Rules”
AMRAP 7
10 Power Snatch 95/65
40 Double Unders
Rest 3
AMRAP 7
10 Clean and Jerk 135/95
40 Double Unders

Tuesday December 24th

"12 Days of Crossfit:”
1 Squat Clean Thruster 95/65
2 Clean and Jerks
3 Hang Power Cleans
4 Back Squats
5 TTB
6 KBS
7 Burpees
8 DB Snatch
9 Goblet Squats
10 Pushups
11 Wall Balls
 12 Cal Bike

Monday December 23rd

Front Squat
1x75
Rest 1:00 each time you break

“Eat My Rubber”
100 Ft Front Rack DB waking lunge 50/35
10 Devil Press
100ft Front Rack walking Lunge
10 Devil Press

Friday December 20th

“The Heat Miser”
3 Rounds
2:00 Row
2:00 Bike
2:00 Dubs
2:00 Burpees
2:00 Rest

Thursday December 19th

10-9-8-7-6-5-4-3-2-1
Bench Press 155/105
V Ups
Strict pull ups

Wednesday December 18th

“Die Hard”
Teams of 2
3RFT:
50 DB Box Step Ups 50/35 (1 DB)
50 Single Arm OH Walking Lunge
50 TTB

Tuesday December 17th

Backsquat
4:0:30
3x15 @ 45-50%
Every 3 min

“Lethal Weapon”
21-15-9
Hang Snatch 95/65
Overhead Squat
Bike cals

Monday December 16th

“Polar Express”
Teams of 2
3 Rounds for TIme
50ft Handstand walk/bear crawl
10 Rope Climb/40 Knees to Elbows
100 Burpees

Friday December 13th

Deadlift 5x5
Build to Heavy Set of 5

Power Snatch
Every 3 Minutes
10@95/65
10@105/75
10@125/85
10@105/75
10@95/65

Thursday 12th

“Meatloaf, smeatloaf, double beetloaf”

30 Min Amrap:
Teams of 2
60 Wallballs,
2000/1600m Row, 160/112 Cal Bike
60 Kettlebell Swings
2000/1600m Row, 160/112 Cal Bike

Wednesday December 11th

Strict Press
5x5

“Scrooged”
3 Sets
21-15-9:
Pushups
Plate Situps 15/10
Rest 1:00 Between Sets

Tuesday December 10th

Front Sqaut 1x75 105/75
Rest :30 Sec each time you break

Amrap 15
5 Power Cleans 175/125
10 Chest to Bar Pull ups
15 Box Jump Overs

Monday December 9th

5 attempts at MAX UNBROKEN DOUBLE
UNDERS

“The Island of Misfit Toys”
3 Rounds For Time
35/30 Cal Row/bike
50 Jumping Luges
20 Burpees

Friday December 6th

“Call Me Elf One More Time”
Amrap 10
3,6,9,12,15,18, 21.......
Wall Balls
Ring Dips
Kettlebell Swings

Rest 3 Min
Repeat

Thursday December 5th

Deadlift 5x3
Across, no build
Aim for 75-85%

“Son of A Nutcracker!”
4 Rounds for Time
40 Double Unders
12 Hang Cleans 105/75
8 Burpees Over Bar

Wednesday December 4th

“Mistletoe Can Be Deadly if You Eat It”

15-12-9
Squat Snatch 105/75
Strict Pull-ups

Rest 3 Min

12-9-6
Squat Snatch 125/85
Strict Pull Ups

Rest 3 Min

9-6-3
Squat Snatch 135/95
Strict Pull Ups

Tuesday December 3rd

“Keep the Change, Ya Filthy Animal”

AMRAP 25
35/30 Cal Bike
10 Handstand Push UPS
20 TTB/Alt V Ups
30 Burpee Box Jump Overs

Monday December 2nd

Backsquat 4:0:3:0
5x12
40-50%
Every 3 Min

“Home Alone”
Clean and Jerk
Every 3 Min
10@115/75
10@135/95
10@155/105
10@185/125
10@155/105
10@135/95
10@115/75

Saturday November 30th

“Cranberry Sauce” 

3 Rounds For Time

100 Double Unders 

50 Wall Balls 20/14

25 Toes to Bar 

Wednesday November 27th

“Pass the Peas”
Teams of 2
4 Rope Climbs
60 Cals
30 Clean and Jerks @ 105/75
4 Rope Climbs
60 Cals
24 Clean and Jerks @ 125/85
4 Rope Climbs
60 Cals
20 Clean and Jerks @ 155/105
4 Rope Climbs
60 Cals
14 Clean and jerks @ 175/115

Tuesday November 26th

Front squats
5x3

“Green bean Casserole”
3 RFT
30 Dumbell Snatches 50/35
20 Burpees over Bar
10 Thrusters 95/65

Monday November 25th

“The Losing End of The Wishbone”
EMOM 30
1-15 Box Jumps
2- 40 Air squats
3-15 HSPU
4- 40 Double Unders
5- 15 TTB

Friday November 22nd

5x10 Backsquat 4:0:3:0


Hang Squat Clean

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

3x3 @ 70-75%
3x2 @ 75-80%
3x1 @ 80-85%

Thursday November 20th

“The Adventures of Pete and Pete”
Teams of 2

For Time
100 Cal bike or Row
Then
10 Rounds, alternate rounds of
20 Wall Balls
40 Double Unders

Go fast! 2 min or less per round

Wednesday November 19th

Snatch Skill
5-4-3-2-1
Build to moderate weight you can hit
With confidence, no chance of missed rep

“Clarissa Explains it All”
Amrap 20
25 Pull ups
20 Snatch 95/65
15 Toes to Bar
10 Overhead squats

Tuesday November 19th

Deadlift 5x3 @ 80%

“Are You Afraid of The Dark”

3 RFT
21 Box Jump Overs
15 HSPU
9 Deadlift 235/165

Monday November 17th

“Salute Your Shorts”
2 Rounds

4 MIn Amrap
16 DB Snatches
12 Burpees over DB
Amrap Row/Bike cals
Rest 4 Min
4 Min AMRAP
16 Goblet Squat
12 Burpees Over DB
AMRAP Row/Bike cals
Rest 4 Min

Repeat

Friday November 15th

"Alexander”

5 RFT
31 Back Squats 135/95
12 Power Snatch 95/65

Thursday November 14th

“Artie “
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters

Wednesday November 13th

"Armistice”
 Partner WOD
11 Power Cleans
11 Burpees Over Bar
19 Toes To Bar
18 Wall Balls


Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs. 

Tuesday November 12th

Hero Wod

"DORK”

6 RFT
60 Double Unders
30 Kettlebell Swings
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Monday November 11th

"21 Guns”
AMRAP 21
400m Run
21 Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups

Friday November 8th

20.5

 For time,
partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
 ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Thursday November 7th

”Double Dutch”

Teams of 2

Row 2000
50 Air Squats each
Row 1600
40 sit ups each
Row 1000
30 push ups each
Row 800
20 Walking Lunges each  (each leg)
Row 400
10 Burpees each

Split row
All other movements should be done simoultaneously
First partner to complete movements should start on row

Wednesday November 6th

Deadlift
5x3
Build to Heavy 3 Rep

“Duck Sauce”
4 RFT

20 Deadlift 105/75
15 Hang Squat Cleans
10 Bar Facing Burpees

Tuesday November 5th

“Vendetta”

Run 400m
20 Overhead Squat 95/65
15 Pull ups

Rest 3 Minutes

Run 400
20 Front Squat
15 Toes to Bar

Rest 3 Min
Repeat

Monday November 4th

Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy

"Bruiser"AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

Friday November 1st

WORKOUT 20.4
  For time:
30 box jumps
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
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.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes

“Nightmare on Orange Street”
Trick or Treat with a deck of cards
           Teams of 2
Alternate cards(I go, you go)
Number on Card=reps
Suit=Movement

Clubs=WALKING DEADlifts (kettlebell)
Spades=SCARY burpees
Diamonds=ZOMBIE squats
Hearts=DEATH row cals

Every 5 Min Run 200m together

Wednesday October 30th

Strict press
5x3
Climbing to heavy set of 3

“Dawn of The Dead”
100-80-60-40-20
Double Unders
50-40-30-20-10
Stick ab mat sit ups

Tuesday October 29th

Hang Snatch

5x3
Build to heavy set of 3
Squat if possible

“The Shining”
6 Min Amrap
12 Dumbell Snatch 50/35
9 Thruster 95/65

Rest 3
Repeat

Monday October 28th

Tempo Backsquat
3x10
4:0:3:0

“Camp Crystal Lake”

        5 RFT
9 Hang squat clean 115/75
15 Burpees over Bar

Friday October 25th

20.3

For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
 50-ft. handstand walk
15 deadlifts (weight 2) 50-ft. handstand walk
9 deadlifts (weight 2) 50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
 ♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes

Thursday October 24th

“Beetlejuice”

35 Min AMRAP
TEAMS OF 2

50/40 Cal row
400 m Farmers Carry
50 Burpees

Wednesday October 23rd

Deadlift
5x3
Climb to heavy

“Poltergeist”
21-15-9
Dumbbell Clean and Jerk 50/35
**20 Front rack lunges after each round

Tuesday October 22nd

“Scream”

2 Rounds For Time

Amrap 5
15 BBJO
15 Pull-ups

Rest 5

AMRAP 5
15 HSPU
15 BBJO

REST 5 And Repeat

Monday October 21st

Back Squat
5x3

"Child's Play"3 Rounds:
15 Deadlifts (185/115)
20 Front Squats
80 Double-Unders

RX+ 205/145

October 18th

20.2
20 min AMRAP
4 DB Thrusters 50/35
6 TTB
24 dubs

Thursday October 17th

“Last Dance with Mary Jane”

30 Min EMOM
1-sit ups
2-row/bike
3-air squats
4-burpees
5-double unders
6-rest

Wednesday October 16th

Professor X

2 sets
75 wall balls 20/14
50 box jump overs 24/20
25 Power Cleans 125/95

Rest 5 Min in between sets

Tuesday October 15th

Tempo Deadlift5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts 185/135
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds

Rx + 225/155

Monday October 14th

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

“Interference”
20 Minute Amrap
20 cal row 

10 Chest to Bar Pull-ups

10 Burpee Box Jump Overs (24/20)

50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

Friday October 11th

“20.1”

10 Rounds

8 Ground to Overhead 95/65

10 Bar Facing Burpees

15 min cap

Thursday October 10th

“Hips Dont Lie”

2 Rounds 

Amrap 5

15 Kettlebell Swings
25 AbMat Sit-Ups

Rest 5

Amrap 5

15 Kettlebell Swings

25 Air Squats

Wednesday October 8th

"Front Squat”
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

“Miracle-Gro”
5 Rounds:
200 Meter Run
60 Double Unders
12 Strict Handstand Push-ups

Tuesday October 7th

Power Clean 

5x2

Building 

40%

50%

60%

70%

80%

Conditioning

 "Double Dare”

3 x AMRAP 4, resting 4:00 between: 

15 Burpee Box Jump Overs (24"/20") 

21 Power Cleans 

27/21 Calorie Row 

Round 1: RX 115/85, RX+135/95 

Round 2: RX 95/65, RX+115/85 

Round 3: RX 75/55, RX+95/65

Monday October 7th

On the 2 x 5 Sets:
2 Snatch Balances
1 Snatch


"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (75/55)
Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

RX+ 95/65
Chest to Bar Pull ups

Saturday October 5th

"Jelly"5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

Friday October 4th

Clean and Jerk 

 5x2 

"Gut Feeling" 

AMRAP 16: 

12 Hang Power Cleans  

12 Burpee Box Jump Overs (24/20) 

12 Push Jerks  

12 Pull Ups, C2B, BMU 

RX 125/75 

RX+ 155/105  

Thursday 03 October 2019

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight each round*

Thursday, October 3rd

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike 
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Wednesday October 2nd

Front Squat 

On the 2:00 x 5 Sets: 

Set 1: 6 Reps 50% 

Set 2: 4 Reps 60% 

Set 3: 2 Reps 70% 

Set 4: 4 Reps 60% 

Set 5: 6 Reps 50%  

WOD

“JUNK IN THE TRUNK”

3 Rounds 

20 Kettlebell Swings 

15 Toes To Bar 

Directly Into....

3 rounds 

20 Alternating DB Snatch 50/35

15 Thrusters 95/65

Tuesday 01 October 2019

Work Capacity
"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Row
35 Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 Sit-ups
20 Pullups
40 Sit-ups
15 Pull ups
30 Sit-ups
10 Pullups

"Pineapple Express" Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

Friday 27 September 2019

"Mighty Ducks" Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (105/75) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Barbell-Facing Burpees 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 60 Clean and Jerks (105/75) RX+ 135/95

Thursday 26 September 2019

Snatch Complex 5 Sets Climbing, Every 2 min 1 hang snatch + 1 Power snatch

"Air Conditioning" On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (50/35) 20 Wallballs (20/14) 20/15 Calorie Row

4 Supersets: 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:30 Between Sets.

Wednesday 25 September 2019

"Bar Crawl" In Teams of 3: AMRAP 7: Bench Press 50 Bench Press (95/65) 50 Bench Press (115/75) AMRAP Bench Press (135/85) ... Rest 3 Minutes AMRAP 7: 50 Front Squat (105/75) 50 Front Squat (125/85) AMRAP Front Squat (155/105) ... Rest 3 Minutes AMRAP 7: 50 Deadlifts (135/75) 50 Deadlifts (155/105) AMRAP Deadlifts (185/125)

Tuesday 24 Sept 2019

Party Rock 2 Rounds 2:00 each Bike Row 200m Run Air Squats Sit Ups Double Unders Rest 3 Min Between Rounds

Monday 23 September 2019

Capacity Builder In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups ... Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (135/95) 7 Front Squats (135/95) 7 Push Jerks (135/95) Time Remaining: Max Ring Muscle-ups ... Rest :30 Seconds In a 1:30 Window: 5 Power Cleans (155/105) 5 Front Squats (155/105) 5 Push Jerks (155/105) Time Remaining: Max Ring Muscle-ups ... Rest :30 Seconds In a 1:30 Window: 3 Power Cleans (185/135) 3 Front Squats (185/135) 3 Push Jerks (185/135) Time Remaining: Max Ring Muscle-ups

"Master Splinter" 3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)

Friday 20 September 2019

"Tummy Time" 15-12-9-12-15: Toes to Bar Deadlifts (205/145) Barbell-Facing Burpees

AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ...

Thursday 19 September 2019

Snatch
Build to a heavy single
One set every 2 min

"How deep can I catch that snatch?"
https://youtu.be/gtlSab4uPKo?t=888

5 Rounds for Max Reps:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Wednesday 18 September 2019

Strength
5x3 Strict Press

Conditioning - 12 Min Amrap Run 1 Mile Amrap Burpees With Remaining time

Tuesday 17 September 2019

"Road Trip" 5 Rounds: 15 Kettlebell Swings (53/35) 400 Meter Run 40 Double Unders RX+ 70/53

3 Rounds, Not For Time: 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 Abmat sit ups/GHD Sit-ups 24 Superman Lifts/Hip Extensions

Monday 16 September 2019

Pausing Overhead Squat 3 Sets of 1 Pause: 2 Seconds in Bottom

"Hot Mess" 2 Rounds: 25 Overhead Squats (95/65) 25 Burpees RX+ 115/85

Thursday 12 September 2019

Gymnastic Strength
5 Min to establish Max HSPU

For Time: 50 Wall Balls 10 Box Jumps 40 Wall Balls 10 Box Jumps 30 Wall balls 10 Box Jumps 20 Wall Balls 10 Box Jumps 10 Wall Balls 10 Box Jumps

Wednesday 11 September 2019

9/11 Tribute
For time:
2001 m Run
11x Box Jumps (30/24")
11x Thrusters @125.85 lbs
11x Chest to Bar Pull-ups
11x Power Cleans @175/115 lbs
11x Handstand Pushups
11x Kettlebell Swings @2/1.5 poods
11x Toes to Bar
11x Deadlifts @170/115 lbs
11x Push Jerks @110/75 lbs
2001 m Row (or run, depending on availability of ergs)

*Athletes may start with row and finish with the run or vice versa. The workout symbolizes the events that unfolded on September 11th, 2001 in its design. The Year is represented by the run and row; the month by the movements and the date by the amount of repetitions of each movement. The 125lb Thrusters represent the Deaths that occurred at the Pentagon; the 175lb Power Clean stands for the AA Flight 175 that collided with the South Tower, Flight 77 and Flight 93 were combined and is represented by the 170lb Deadlift; and the Push Jerk signifies the number of floors in each Twin Tower.

Tuesday 10 September 2019

Three rounds for time:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups/C2B/PU

Monday 09 September 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 75% of 3-Rep Max Back Squat Final iteration of Stamina Squats.

"Dive Bar" For Time: 400 Meter Run 50 Barbell Thrusters 400 Meter Run 25 Barbell-Facing Burpees 400 Meter Run 50 Barbell Thrusters Rx 55/35 RX+ 75/55

Friday 06 September 2019

"Three Stooges" (Team Version) Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24"/20") 100 Power Snatches (95/65) 10 Rope Climbs (15') 100 Power Snatches (75/55) 100 Box Jump Overs (24"/20") 100/70 Calorie Row

Thursday 05 September 2019

Squats
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 72% of 3-Rep Max Back Squat

"Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans RX 95/65 RX+115/85

Wednesday 04 September 2019

Barbell Cycling
On the Minute x 5:
3-5 Touch and Go Squat Snatches

"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Tuesday 03 September 2019

On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

Labor Day Workout - Monday 02 September 2019

We will be hosting a Holiday workout on Monday at 9am for Labor Day. Please join us and, as usual, you are welcome to bring friends, family, and any other non-members you wish. We will have a traditional CrossFit workout posted, as well as a scaled version for people who have never done anything like this before.

The Workout:

"Coe"
10 rounds for time of: 10 Thrusters, 95/65 lbs 10 Ring Push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Scaled:
10 rounds for time of:
10 Dumbbell Thrusters (athlete picks weight)
10 Pushups (modified okay)

Friday 30 August 2019

"Runaway Train" (Team Version) Teams of 3 (30 Minute Cap)
3 Rounds: 400 Meter Team Run 80/60 Calorie Assault Bike
Directly Into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)
Single barbell. Athletes change their own weights.

Thursday 29 August 2019

20 Min AMRAP 10 HSPU/ DB Push Press 20 Jumping Lunges 30 Ab Mat Sit ups

Wednesday 28 August 2019

"Frank the Tank" Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank" Part 2 (On the 10:00) AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank" Part 3 (On the 20:00) AMRAP 5: Buy-In: 20 Wall Balls (20/14) AMRAP in Time Remaining: 6 Deadlifts (275/185) 6 Barbell Facing Burpees

Tuesday 27 August 2019

Strength
On the 2:00 x 5 Sets: 2 Push Press @ 75-80%

"30 Rock" AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar

Monday 26 August 2019

Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 78% of 3-Rep Max Back Squat

"Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row

Friday 23 August 2019

Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85%

Work Capacity - "Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (35/25) 25/18 Calorie Assault Bike 20 Barbell Facing Burpees 15 Deadlifts (205/105) Rx+ Dumbbells @50/35 Deadlifts @245/165

Thursday 22 August 2019

Skill
EMOM 12 odd - Pull ups
even - HSPU
Conditioning
Cindy Or Mary

Wednesday 21 August 2019

Barbell Cycling For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%)

Work Capacity - "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans @135/95 5 Hang Squat Cleans @135/95 5 Squat Cleans @135/95

Tuesday 20 August 2019

Conditioning:
Every 5:00 for 5 Rounds
Row or Bike 25/20 Cals 20 BBJO 4 Min time cap per round

Midline 3 Giant Sets: 6 Hollow Rocks 9 Slow Knee Raise 15 Superman Lift off 21 Weighted AbMat Sit-ups Rest 1:30 Between Sets.

Monday 19 August 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds): Minute 1 - 2 Front Squat Minute 2 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

"Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches @50/35 21 Single Dumbbell Squats @50/35

Friday 16 Aug 2019

Power Clean 5x5 @ 75% Every 2:00

Conditioning - EMOM 25 Min 1- Row/bike 15/12 cal Min 2- 8 BBJO Min 3- 12 DB Step ups 35/20 Min 4- Max Dubs Min 5- 20 Weighted Sit ups

Thursday 15 Aug 2019

Strength - Bench Press 5x3 Building to heavy
One set every 2 minutes

Conditioning
6 rounds of 4:00 each:
90 sec row (max kcal)
30 sec front rack KB hold @50/35
120 sec rest

Wednesday 14 August 2019

Strength - Deadlift 5x10 @ 75% Every 3 Minutes

"Karen" For Time 150 Wallballs 20/14

Tuesday 13 August 2019

4 Rounds: 400 Meter Run 20 Dumbell Hang Clean & Jerks (50/35) 15 Chest to Bar Pull-ups

Monday 12 August 2019

Strength - Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of 3-Rep Max Back Squat

Work Capacity - "Rocket Power" 21 Bar-Facing Burpees 21 Power Snatches 15 Bar-Facing Burpees 15 Overhead Squat 9 Bar-Facing Burpees 9 Squat Snatches Rx 95/65 Rx Plus 115/85

Wednesday 07 August 2019

Tempo Clean Grip Deadlift 7 singles 7 sec up, 7 sec down

Work Capacity - "Ninja Turtle" 5 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 200 m Run

Tuesday 06 August 2019

Conditioning - "Kelly Rowland"
For Time:
50/35 kcal Row
3 Rounds of Kelly
50/35 kcal Row

1 Round of Kelly:
400m Run
30x Box Jumps
30x Wallballs @20/14

Core Work
7 min AMRAP of Durante Core

Monday 05 August 2019

Push Jerk
Every 2 min x5 rounds
3x Push Jerks

Work Capacity - "Beef Jerky"
AMRAP 12
21 Kettlebell Swings @53/35
14 Kettlebell Reverse Lunges
7 Push Jerks @165/115

Friday 02 August 2019

Conditioning - "Heartburn" 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”: 7 Thrusters @75/55 lbs 7 Pull-Ups 7 Burpees

Cap = 30 min

Thursday 01 August 2019

Squat Snatch Cycling On the Minute x 5: 5 "Touch and Go" Squat Snatches Same load across all sets. This workout will be repeated.

Conditioning: "Hop Scotch" 5 Rounds: 10 Power Snatches @95/65 10 Box Jump Overs (24"/20")

Wednesday 31 July 2019

Work Capacity - "Trail Blazer" 3 Rounds: 800 Meter Run 80 Double-Unders 21 Barbell Push Presses @115/85

Strength

In a 5:00 Window: Unilateral Dumbbell Strict Press Find a 7-Rep Heavy (must match each side) In a 5:00 Window: Unilateral Dumbbell Push Press Find a 7-Rep Heavy (must match each side)

Tuesday 30 July 2019

Strength/Skill: Power Clean 

Every 3 Minutes for five rounds

1 Hang Clean Pull 

1 Hang Power Clean 

1 Clean Pull 

1 Power Clean 

Start at 45-50%. and build each set

Work Capacity - "Nowhere Fast" 

For Time, with a 9:00 Time Cap: 

50 Power Cleans @155/105 lbs

*On the Minute - 5 Toes to Bar

Monday 29 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 69% of 3-Rep Back Squat This is our final increase of 3% in this rep scheme

Work Capacity
10-8-6-4-2 Muscle ups/C2B/Pull ups 20-16-12-8-4 DB Squat Snatch @50/35 lbs
18 min Cap

Friday 26 July 2019

Team Building:
"We Work" (Teams of 3) 4 Rounds for Time: 800m Team Weighted Run 60 Deadlifts, 60 Front Squats, 60 Push Jerks 800m Team Weighted Run 50 Deadlifts, 50 Front Squats, 50 Push Jerks 800m Team Weighted Run 40 Deadlifts, 40 Front Squats, 40 Push Jerks 800m Team Weighted Run 30 Deadlifts, 30 Front Squats, 30 Push Jerks

Notes:
- 30:00 Time Cap
- Run carrying 50/35 lb
- Barbell weights:

• 1st Round (60's) 115/85 lb
• 2nd Round (50's) - 135/95 lb
• 3rd Round (40's) - 155/105 lb
• 4th Round (30's) - 175/125 lb

Thursday 25 July 2019

Overhead Strength
5x5 Overhead Squat @ 65%

A note on overhead squats; external rotation is not the answer. You don't want to let the shoulders collapse inward, but a properly braced shoulder will have a slight internal rotation in most people. Every person will, in fact, have a slightly different best position for proper bracing. If you're not sure how to fine tune your overhead position, ask a coach.

Here's a video explaining why you might want to not externally rotate; why each person is different; and why many CrossFit gyms teach external rotation anyway (for safety when you have to coach large groups and can't pay individual attention to each person).

https://youtu.be/gjPCsBl6b2s

Work Capacity
"Scarface" 2 Rounds: 8 Power Snatches (175/125) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees

Wednesday 24 July 2019

Barbell Cycling Practice:
On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM

Work Capacity
"Meter Maid" For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps
Wallball @20 / 14 #
Box Jump @24 / 20"

Tuesday 23 July 2019

Strength:
Bench Press 3x5 @ 75%

Conditioning
Row 2k

Monday 22 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin" AMRAP 14: 15 Thrusters @95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

Friday 19 July 2019

WOD
"Mind Eraser" AMRAP 20: 7 Power Cleans @135/95 lbs 7 Burpees 200 Meter Run

Thursday 18 July 2019

Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 60% of 1RM Snatch A 5% increase from last week, in iteration 2 of 2. Aim is not to simply move heavier loads, but to move them better than last week.

Team WOD
"BFF" Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings @53/35 lbs Wallballs @20/14 lbs

Wednesday 17 July 2019

Jerk Skill Alternating EMOM x 8 odd - 2x pause jerk drives + 1x split jerk even - 30 sec barbell hold

Conditioning
"Double Header" For Time: 50/35 Calorie Assault Bike/Row ... Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups ... Directly into: 50/35 Calorie Assault Bike/Row

If necessary, 800m run may be subbed for the bike/row

Tuesday 16 July 2019

WOD
"Run DMC" 4 Rounds: 200 Meter Run
8 Bar Muscle-Ups 200 Meter Run
12 DB Power Snatches @70/50 lbs

Accessory / Core Work
On the Minute x 9 (3 Rounds): Minute 1 - V ups Minute 2 - Hollow Hold Minute 3 - Banded Good Mornings Not for score. Practice quality reps in each time domain.

Monday 15 July 2019

Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.

Conditioning "Elizabeth" For Time 21-15-9: Squat Cleans @135/95 lbs Ring Dips

Friday 12 July 2019

Barbell Cycling
"DT" Complex
On the 2:30 x 5: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

WOD
"Nail Biter" 4 Rounds: 1:00 - Toes to Bar 1:00 - Power Snatches 1:00 - Thrusters 1:00 - Calorie Assault Bike 2:00 - Rest Barbell Pounds - 75/55

Thursday 11 July 2019

Strength / Skill
Choose one of the following, as appropriate: (1) a single set of Muscle-Ups for max reps (2) a single set of kipping pullups for max reps (3) 5-10 min of pullup practice (work towards getting your first pullup)

Work Capacity "Encore" 3 Rounds: 40/30 Calorie Row or Bike* 20 Lateral Burpees Over Bag 10 Sandbag over Shoulder

*try to do the one you didn't do yesterday

Wednesday 10 July 2019

Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 55% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)
Work Capacity
"Leg Work" On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 15/12 Calorie Assault Bike Dumbbell Pounds - 50's/35's

Tuesday 09 July 2019

Strength - Deadlift
Take 15 min to find a heavy single.

Work Capacity
"Sugar Daddy"
For Time:
21x Deadlifts @225/155
400m run
15x Deadlifts
400m run
9x Deadlifts
400m run

You may either run the 400m turn around each round, or run the long lap for the first two rounds and the short lap for the final round. The distance is the same.

Monday 08 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Work Capacity

"Fish out of Water" For Time: 2K Row/ 1600m Run Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats Barbell - 155/105

Friday 05 July 2019

Conditioning
For Time: 200m Run 40x Wall Balls @20/14 400m Run 30x Wall Balls 800m Run 20x Wall Balls

Strength Every 2:30 for 5 rounds: 30 sec Hollow Hold or GHD Plank 5-10x Strict Ring Dips

Thursday 04 July 2019

"McGhee"
Complete as many rounds in 30 minutes as you can of:
5x Deadlifts @275/185
13x Push-ups
9x Box jumps, 24/20 inch box



Scaled McGhee

Complete as many rounds in 30 minutes as you can of:
5x Kettlebell Deadlifts (you pick the weight)
13x Push-ups
9x Squat Tuck Jumps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

https://www.crossfit.com/workout/2010/04/15#/comments

Wednesday 03 July 2019

ANNOUNCEMENT:
Please join us on the 4th (tomorrow) at 9 am for the Hero WOD "McGhee". It's a 30 min AMRAP, so everyone will start together and finish together. Please bring your friends. All are welcome, and there will be multiple versions of the workout programmed ranging from heavy to beginner. Membership restrictions do not apply to holiday workouts, so bring anyone you like.

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for one second (treat it like a stop sign when there's a cop across the intersection from you).
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

These should feel moderately heavy, but because of the pauses not because of the weight on the bar. The challenge should come from the technique. Weight should be light to medium if it were not for the tempo.

"Nancy" 5 Rounds: 400m Run
15 Overhead Squats (95/65)

We've got some very old times to beat (these were probably 2013 ish)

Tuesday 02 July 2019

ANNOUNCEMENT:
Please join us on the 4th (Thursday) at 9 am for the Hero WOD "McGhee". It's a 30 min AMRAP, so everyone will start together and finish together. Please bring your friends. All are welcome, and there will be multiple versions of the workout programmed ranging from heavy to beginner. Membership restrictions do not apply to holiday workouts, so bring anyone you like.

"Water Break" Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower 27/21 Calorie Row Rest 4:00 "Water Break" Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over Rower 21/15 Calorie Row Rest 4:00 "Water Break" Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over Rower 15/12 Calorie Row

Monday 01 July 2019

Strength / Position Improvement

Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Work Capacity

For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

1000 m run is:
- one long lap
- one short lap
- 200m turn around

Friday 28 June 2019

Team Workout; teams of three
"Walmart" AMRAP 30: 7/5 Calorie Assault Bike 10 Medball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds - 95/65 2nd 6 Rounds - 115/85 3rd 6 Rounds - 135/95 4th 6 Rounds - 155/105 Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Thursday 27 June 2019

Work Capacity
"El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Weighted Run 30 Pull-Ups 20 Burpee Box Jumps (24"/20")

Wednesday 26 June 2019

Strength Skill
Power Snatch Complex
On the 2 min for five sets
1x Hang Power Snatch
2x Power Snatch
3x Overhead Squat

Work Capacity
AMRAP x10 min
12x Deadlifts
9x Overhead Squats
6x Hang Power Snatches

Accessory Work
Four Rounds for Quality
18x Banded Good Morning
15x Four-Count Flutter Kicks
12x Glute Bridges

Tuesday 25 June 2019

Gymnastic Strength
Strict Handstand Pushups - max set for reps
Strict Pullups - max set for reps

Work Capacity - Helen
Three Rounds for Time:
400m Run
21x Kettlebell swing @53/35 lbs
12x Pullups

Monday 24 June 2019

Strength
Back Squat work up to a heavy triple

Work Capacity
Three Rounds: 75x Double-Unders 50x Air Squats 25/18x Calorie Row

Core
Tabata Ab-Mat Situps

Friday 21 June 2019

Strength:
Squat Clean and Jerk On the 2:00 x 5 Rounds: 1 Rope Climb (15') 40 Double-Unders 2 Squat Clean and Jerks

Work Capacity:
In Teams of 3, with a 30:00 Time Cap: 800m Sandbag Run (70/50) 75 Box Jump Overs (24"/20") 50 Power Clean and Jerks (155/105) 15 Rope Climbs (15') 50 Power Clean and Jerks (155/105) 75 Box Jump Overs (24"/20") 800m Sandbag Run (70/50)

Rope Climb Scales:
- Peg Board Ascents
- 2x Pullups + 3x TTB

Thursday 20 June 2019

Work Capacity:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Accessory - For Time:
50x Strict Pullups*
*every time you come off the bar, complete 5x strict ring dips
cap = 7:00

Scales:
Pullups - banded pullups, ring rows (mark your foot position so it doesn't move as you get tired), DB Bent Rows
Dips - banded dips, ring pushups (with rings hovering just off the floor is ideal, or on an incline as needed)
any scale you pick should be a strict, controlled movement; no kipping substitutions