Blog

Monday 6/29/2020

Home Wod
50 DU
21 hang clean
200m run
21 s2oh

50 DU
15 hang clean
200m run
15 s2oh

50 DU
9 hang clean
200m run
9 s2oh

rx
barbell 95/65
DB 50/35

Friday 6/26/2020

Home Wod
50 weighted situps
40 kb swing
30 s2oh
20 burpee
10 hspu
20 burpee
30 s2oh
40 kb swing
50 weighted situps

Cash out:
50 Triceps

Thursday 6/25/2020

Home Wod
Ladder
10-1
box jump
push up
wall ball shot

then,
50 tricep dips

Wednesday 6/24/2020

Home Wod
3 rds
400m run (out 1 min then back or jog in place 2 min)
21
Trusters
Lateral burpee bar over
15 Trusters
Lateral burpee bar over
9
Trusters
Lateral burpee bar over

Cash Out
50 Tricep dips

Tuesday 6/23/2020

Home Wod
15 min amrap
30 DU (50s)
20 russian twist (L+R=2)
10 KB russian swing
30 DU (50s)
20 situps (option weighted)
10 KB american swing

cash out
50 tricept dips

Wednesday 6/17/2020

Home Wod
5rds
12 DL
9 Hang Clean
6 Push Jerk
use barbell, db, kb

Cash Out
50 tricept dips

Tuesday 6/16/2020

Home Wod
5RDS
Run 200m,
10 squats
10 push-ups

if you have weight mix up your squats each rd. ie: front, back, overhead

Cash Out
50 tricep dips

Monday 6/15/2020

5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings
Cash Out:
50 tricep dips

Friday 6/12/20

BUY-IN 4 min run (2min out and back)

clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then,
BUY-OUT -4 min run (2min out and back)
50 tricep dips

Thursday 6/11/2020

Home Wod
Buy-in:
Jump 100 DU / 200 Singles

Ladder 10-1
Push ups
KB Swings

Then,

Ladder 1-10
weighted box step up
burpee full extension

Buy-out:
Jump 100 DU / 200 Singles

Cash Out
50 Tricep dips

Tuesday 6/9/2020

Home Wod
5RFT
Run 200m
10 air squats
10 push-ups

OR

5RFT
Run 200m
10 weighted squats
10 HSPU

Cash out
50 tricep dips

Friday 6/5/2020

Home Wod
repeat...
5 RFT
10 russian kb swing
10 box jump (jump squat)
10 american kb swing
10 kb goblet squat

substitue kb with DB or milk jug etc

Cash Out
50 Tricep Dips

Thursday 6/4/2020

Home Wod
21-15-9
Thrusters
Burpee bar jump
run 400,300,200

Cash out
50 Dips

Wednesday 6/3/2020

Home Wod
7 min amrap
7 KB american swing
7 KB goblet squat

7 min amrap
7 push up
7 reverse crunches
https://www.youtube.com/watch?v=XY8KzdDcMFg

Tuesday 6/2/2020

Home Wod
21-15-9
Deadlift
lateral burpee bar jump overs
run 400,300,200

then,
4 min tabata (20/10)
8 rds - 4 ea
hollow hold
arch ups

Saturday 5/30/2020

Saturday Partner WOD
3 person team
plank 300 second
burpees 30 - synchronized
air squat 30 - synchronized
then,
A1 run 200m
A2 row for max calories
A3 rd1 max push ups - rd2 max oh weighted lunges - rd3 max oh weighted triceps

Friday 5/29/2020

Home Wod
Plank 270 Seconds
Burpees 29
Air Squat 29
then,
4rds
25 DU
25 Weighted Situps
25 Weighted Tri Extensions

Wednesday 5/27/2020

HOME WOD
Plank 240 seconds
Burpees 27
Air Squat 27
then,
5 RDS
400m run
15 OH Squats 95/65

Friday 5/22/2020

Home Wod
180 Second Plank
22 Burpees
22 Air Squat
then,
16 min amrap
5 hang snatch
10 OH Squat
25 DU

modifications:
snatch=barbell or dg/kb alt arms
oh squat - same
jump = singles 50

Thursday 5/21/2020

Home Wod
150 Second Plank
21 Burpees
21 Air Squats
then,
5rds
200m run
20kb swing

Tuesday 5/19/2020

Home Wod
Rest day for Plank
19 Burpees
19 Air Squats
then,
Run 400m (or 1min out 1min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 300m (or 45sec out 45 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 200m (or 30sec out 30 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

* if no db then any weight
** if no wb the light thrusters

Monday 5/18/2020

Home Wod
150 Second Plank
18 Burpees
18 Air Squats
then,
50 weighted sit-ups
10 hspu
40 weighted sit-ups
10 box jumps
30 weighted sit-ups
10 hspu
20 weighted sit-ups
10 box jumps
10 weighted sit-ups
10 hspu

Sunday 5/17/2020

Home Wod
DAY 17 Challenge
120 second Plank
17 Burpees
17 Air Squats

Saturday 5/16/2020

LIVE ZOOM Partner WOD
BUY IN - DAY 16 CHALLENGE
synchronized PLANK for 120 seconds + 16 Burpees + 16 Air Squats

rest 2min (from when the last team has completed

5rds of 10each
Weighted Tricep Dips (45/25)
A1 does 10 while A2 hold weight locked out above head - switch

4rds of 12 each
Alt DB Snatch
A1 does 10 while A2 weighted squat hold (45/25) - switch

3rds of 15 each
Push ups
A1 does 15 while A2 holds plank - switch

2 rds of 20
KB Swings
A1 does 15 while A2 holds KB - switch

1rd of 25
Box Jumps
A1 does 15 while A2 holds Hollow Hold - switch

Friday 5/15/2020

Home Wod
Buy in
90 Plank + 15 Burpees + 15 air squats

5rds
12 DL
9 Hang Clean
6 Push Jerk

Thursday 5/14/2020

Home Wod
10 rounds
Handstand 30 seconds, to squat hold 30 seconds
then,
DAY 14 Challenge
90 second Plank + 14 Burpees + 14 AirSquats
then,
4rds
50 Single jumps
25 DUs (TRY your best for a max of 45sec)

Message coach bill for alternate options

Wednesday 5/13/2020

PARTNER WOD
Partner Zoom WOD
Buy in - DAY13 Challenge - Synchronized
13 burpees + 13 airsquat
then,
ladder down 10-1 all movements
you go I go ie: 10ea, 9ea 8ea etc..

Walking plank push up
KB swing
Box Jump
Db thruster

Tuesday 5/12/2020

Home Wod
400m run
3rds of:
10 hang snatch
10 over head squat
10 hSpu
400m run

* snatch - barbell, one arm db/kb
* ohs - barbell, one arm db/kb
* hSpu - hRpu

Monday 5/11/2020

Home Wod
4rds
200m Run [ or 30 seconds out and 30 seconds back] 10 hang clean
10 push press
10 back squat

After you complete all 4 rds..
Then do

4 rds
20 DUs
20 KB swings

Friday 5/8/2020

Home Wod
10 rounds - couplet
10 s2oh
15 weighted sit-ups

Day 8 Challenge:
45 sec plank
8 burpees
8 air squats

Thursday 5/7/2020

Home Wod
5 rounds
200m run
30 second hand stand hold
20 air squats
10 push ups

Day 7 CHALLENGE: Plank-Burpee-Squat
45 second plank
7 burpees
7 squats

Wednesday 5/6/2020

PARTNER WOD
5 rds
you go 5, I go 5...
5 db snatch - right
5 box jump
5 db snatch - left
5 box jump
then,
100 kb swings - split however you like

DAY 6 Plank-Burpee-Squat Challenge
rest day for plank
6 burpees
6 air-squats

Tuesday 5/5/2020

Home Wod
100 DUs
75 Weighted sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 Weighted sit ups
100 DUs

DAY 5:
PLANK - BURPEE - SQUAT CHALLENGE
40 second plank
5 burpee
5 air-squat

Monday 5/4/2020

Home Wod
10 Deadlift
20 alt weighted lunges
30 DU (60 singles)
40 Thrusters
30 DU (60 singles)
20 alt weighted lunges
10 Deadlift
you select you weight - barbell, DB, KB, Milk jug

DAY4 Challenge:
30 second Plank
5 Burpees
5 Air Squat

Saturday 5/2/2020

PARTNER WOD
ZOOM class 8:00am
2 person Partner WOD

4 Rounds total:
A1 1 MIN RUN - runs out 30 seconds and back
A1 Bear Complex or max reps until A1 returns
A1/A2 switch

A1 1 MIN RUN - runs out 30 seconds and back
A1 KB Swings max reps until A1 returns
A1/A2 switch

A1 1 MIN RUN - runs out 30 seconds and back
A1 Box Jumps max reps until A1 returns
A1/A2 switch

REPEAT 4x

DAY2 PLANK-BURPEE-SQUAT Challenge
- 20 second plank - 2 burpees - 2 airsquats

Friday 5/1/2020

Home Wod
50,40,30,20,10
DUS
Russian KB Swing

Challenge
DAY 1
Plank 20 seconds
1 Burpee
1 Air squat

Thursday 4/30/2020

Home Wod
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Modification is any weight and hang clean it. OR PUSH press

Wednesday 4/29/2020

Home Wod
14 min
1 Burpee full extension no jump
2 snatch
3 box jump or Step up or Tuck Jump
ADD 1 rep to each movement each round. (ie. 1,2,3 - 2,3,4 - 3,4,5 etc)
snatch = barbell not more than 95/65, DB/KB not more than 50/35

Day 17 Ab Challenge see video
50 crunches
25 reverse crunches
25 crunch pulse

Tuesday 4/28/2020

Home Wod
Run 400m (or 2min out 2min back)
12 Front Squat
12 S2OH
12 KB Swing

Run 300m (or 90sec out 90 sec back)
12 Front Squat
12 S2OH
12 KB Swing

Run 200m (or 1min out 1 min back)
12 Front Squat
12 S2OH
12 KB Swing

Weighted but use whatever weight you have/select. ie: barbell, db, milk jug

Monday 4/27/2020

Home Wod
10RFT
10 push Ups
10 Sit ups
10 Air Squats

AB Challenge
Day14 Abs
25 Hard Plank
25 Walking Plank
50sec Plank Hold
[refer to video on box talk]

Saturday 4/25/2020

Saturday Partner WOD
8:00am LIVE ZOOM

Dirty 30 (split)
-Weighted Vest optional-

90 air squats
80 walking lunges (weight optional)
70 box jumps / step ups
60 shoulder ball toss (any ball!)
50 push press (barbell, DB, KB, milk carton, dog, child!)
40 sit-ups ( weighted or not)
30 plank jacks
20 snatches (barbell, DB, KB, milk carton, dog, child!)
10 wall walks

4/24/2020

Birthday WOD
Happy 45th Cara
45 hSpu
45 Weighted sit ups
45 kb Swings
45 Burpees

Thursday 4/23/2020

Home Wod
12 min AMRAP
7 Snatch 75/55
25 DUs
[Snatch - use barbell, Db, Kb
Jump - Singles = 50]

DAY 11 Ab Challenge
[see video] 50 mountain climbers
25 weighted bridges
25 weighted sit ups

Wednesday 4/22/2020

Benchmark
MARGUERITA
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Good Times for “Marguerita” (source)
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: 17-18 minutes

Tuesday 4/21/2020

Home Wod
5 RFT
10 russian kb swing
10 box jump
10 american kb swing
10 kb goblet squat

If you do not have a KB use any weight
if you can t jump on something do tuck jumps

Monday 4/20/2020

CrossFit Fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes

The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.

Wednesday 4/15/2020

Home Wod
BUY-IN 4 min run (2min out and back)

clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then,
BUY-OUT -4 min run (2min out and back)

Tuesday 4/14/2020

CrossFit Fundraiser
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2021/2

* The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.
* Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
* For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

AB Challenge - DAY 2
100 reps of AB Movements

(see video)

Monday 4/13/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
4 RFT
1 min for each movement

1 min max hRpu max
1 min max Box Jump (tuck jumps)
1 min max DB Push Press (hspu/hold)
1 min max Sit ups
1 min max REST

record total score

Saturday 4/11/2020

10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod

Friday 4/10/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burppes + 5 uprights

Home Wod
5RFT
200m run
10 DB thrusters
10 burpee jump over DB
rest 30 seconds
repeat

* if no DB - use anything item that has some weight to it

Thursday 4/9/2020

Warmup
Jog in place for 30 seconds
20 alt lunges L+R+2
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
300 Air Squats for time

2 min transition

200 Sit ups not timed

Wednesday 4/8/2020

Warmup
4rds tabata 20/10 - lite jump rope work
runner stretch,
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up (wreak bag, DB, KB, any load)
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles

Tuesday 4/7/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
10 uprights
boot strapper 5x

Home Wod
Run 400m (or 2min out 2min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 300m (or 90sec out 90 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 200m (or 1min out 1 min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Saturday 4/4/2020

FAT AMY - compliments of our own little Amy
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Intended Stimulus
“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.
Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner
For Time:
40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats

Friday 4/3/2020

Warmup
jog 1 min out and 1 min back
10 air squats + 10 squat jumps
10 alt lunges + 10 uprights

Home Wod
ladder time
10-1 kb swing
1-10 box jump

10-1 tricep dip
1-10 burpees

Thursday 4/2/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
50,40,30,20,10
Jump Rope (if not rope you can still jump)
Sit ups (no weight)
rest 2 min
4RFT
10 push ups
25 air squats

Wednesday 4/1/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Partner WOD
[6' apart or imaginary partner] 1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)
300 WB - split OR air squat empty thrusters (or one 10-20lb db)
1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)

Tuesday 3/31/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 10 russina KB swings

Home Wod
5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings

Monday 3/30/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
21-15-9
DB thrusters
burpee DB jump over
200m run
wait 4 minutes and then,
100 crunches (every time you pause roll over and do 10 arch ups)

Saturday 3/28/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
10 burppes + 10 push ups
PARTNER WOD
6' apart partner wod or imaginary partner

Parter Wod
You go then I go
(if you have an imaginary partner time yourself and rest as long as it took you to complete the set)

2 RFT
split by 2
100 push ups
100 kb swings
100 DU (200 singles)
100 alt lunges (if you have a DB or KB hold in one arm)
100 WB shots (if u dont have a wb then air thrusters)

Friday 3/27/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burpees + 5 uprights

Home Wod
5 RFT
200m Run
10 DB or KB Snatch

10 Burpees

Thursday 3/26/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
FOR TIME
100 DUs
10-1 Box Jump
1-10 KB Swing
100 DUs

modifications
singles or jump with no rope
alt lunges (R+L=2)
if you dont have a kb grab anything with weight

Wednesday 3/25/2020

Warmup
Jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
1 RD for Time

50 Sit ups

25 tuck jumps

40 push ups

25 vertical jumps

30 squats

25 burpees

Tuesday 3/24/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights
tricep stretch - https://www.youtube.com/watch?v=zzvDO56B0HE

Home Wod
50 Pistels (R+L=2) modify hold on or lunges
10 handstand push-ups, 200m run – 3 rounds
50 tricep dips

Monday 3/23/2020

Warmup
jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
Tabatas 20s/10s
8 rds each

RD 1:
Jump (DU, singles, or no-rope)
V-sit ups (option single keg)
Burpee extend (no jump)
Crunhes with knees up

repeat until 8rds

Sunday 3/22/2020

Warmup
2 min jog - 1 min out / 1 min back
runners stretch, 10 urights, 5 boot strappers- https://www.youtube.com/watch?v=RLwTWyKQBms
10 alt lunges + 10 air squats + 10 squat jumps

Home Wod
8 min amrap
buy in 10 burpees (full extension)
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then, 10 min run - 5 min out/5min back

Thursday 3/19/2020

4RFT
200m run
30 sec hsHOLD - https://www.youtube.com/watch?v=LwnOCipO4QY
30 sec squat hold - https://www.youtube.com/watch?v=1rIxbdd13S8

Wait 2 mins and
100 ab crunchs
https://www.youtube.com/watch?v=_YVhhXc2pSY

Monday 3/16/2020

Skill Work
A.Push Press or Jerk
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
B. Front Squat
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
*= try and get an extra rep of two

Benchmarks 20 min time cap
ANNIE 10 min cap for annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
rest 2min
GRACE
For Time:
30 Clean and Jerks (#135)

Friday 3/13/2020

Skill Work
A.Back Squat
warm up with empty bar x 20
5reps for each %
40%,50%,60%

WOD
5RFT
25 sit ups 45/25
20 row
15 bench press (60% of today 1rm)

Thursday 3/12/2020

Strength / Skill
A. Snatch
warm up: empty bar hang snatches (10x)
5 reps ea set
40%,50%,60%
B. Over Head Squat
warm up: empy bar 10x
3sets x 5reps
40%,50%,60%

WOD
15 min amrap
10 Power snatch (95/65)
30 DUs
10 OHS
200m Run OR 250/200 Row OR 13/10 Bike

RX+
(135/95)
SC 75/45

Tuesday 3/10/2020

Strength / Skill
A. Dead Lift
warm up 2-3sets
5 reps ea set
40%,50%,60%
B Power.Clean
warm up 2-3sets
3sets x 5reps
40%,50%,60%

WOD
15-12-9
DL 225/155
HSPU
then,
12-9-6
PC 135/95
Bar Facing BBJO

RX+ 275/185, 185/125

Friday 3/6/2020

Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...

Skill Work
A.Clean
3x1
75%,85%,95%*

B. Jerk (from Rack)
3x1
75%,85%,95%*

* try to get an extra rep or two

WOD
5RFT

Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up

Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up

Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up

RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up

Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up

Thursday 3/5/2020

Skill Work
A.Back Squat
3x1
75%,85%,95%*
* try to get an extra rep or two

B. Over Head Squat
5x1
a few warm ups and add load each rep

WOD
4RFT
10 Overhead Squats (115/75)
10 Handstand Push-Ups
10 Box Jumps (24/20 in)

RX+ 135/95

Wednesday 3/4/2020

Skill Work
A. Bench
3x1
75%,85%,95%*
* try to get an extra rep or two

PARTNER WOD
Teams of 3
4 rds each (12 rds total) for time - 20 min cap

A1 ROW 250/200
A2 10 kb swing + 10 Ball Slam + 10 DB SN (alt arm) + 10 box dips
A3 Asault bike 12/9

Tuesday 3/3/2020

Warmup
Bike 1 min
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inchworm + 1/2 bear crawl + High kicks BACK

Grab EMPTY Bar and WARM UP for skill

Strength / Skill
A. Dead Lift
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
B. Snatch
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep

* try to get an extra rep or two

WOD
3 RFT
6 Thruster (135/95)
12 Deadlift
6 Bar Facing Burpee OTB
12 T2B
50 Double Unders

RX+ (165/115)"

Monday 3/2/2020

Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*

B. Front Squat
3x1
75%,85%,95%*

* try to get an extra rep or two

WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs

RX+ 145/105
MRX/SC 95/65

Friday 2/28/2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)

Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+

* try to get an extra rep or two

WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35

RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26

Thursday 2/27/2020

Skill Work
A.Bench
3x3*
65%,75%,85%*

B.Power Clean
5x1 - add weight each rd

WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200

Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145

Wednesday 2/26/20

Skill Work
Front Squat
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 person team
15 min amrap

a1. bike 12/10 pacer

a2. max thrusters 95/65

a3. oh weighted plate hold 45/25

Tuesday 2/25/2020

Skill Work
A. Dead Lift
3x3*
65%,75%,85%*
B. Snatch
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 RFT

500/400M Row
21 KB Swings 53/35
15 K2E
9 Snatch 115/85

RX+ KB 62/44, Sn 135/95

Monday 2/24/2020

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press
3x3
65%,75%,85%*
B. Back Squat
3x3
65%,75%,85%*
* try to get an extra rep or two

WOD
12 Min emom
5 Pull-up/T2B
10 HSPU
15 Weighted Sit-ups 45/25

SC jumping pull up/K2E or ring row

Friday 2/21/2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
1 min HSHOLD (yes it counts)

Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + Clean & Jerk + push jerk
then, 3x1 Clean & Jerk - build to 55% (add load each set)
Strength:
Clean & Jerk:
3x5 - 55%, 65%, 75%+

WOD
3RFT
15 Power Cleans 115/75
35 DUs
15 Push Jerks
35 DUs

RX+ 135/95

Thursday 2/20/2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
A. Back Squat
3x5 - 55%, 65%, 75%

B. Snatch Balance
3x3 - 55%, 65%, 75%

Metcon
5 rounds
500/400m Row
12 OHS (95/65)

Monday 2/17/2020

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press
3x5

B. Front Squat
3x5

WOD
15-12-9-6-3

Thrusters (115/75)

Bar Facing Burpees

RX+ 135/95

Friday 2/14/2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Clean Skill Work - coach led

EMPTY BAR
3x1 Floor to knee - pause
3x1 Knee to shrug
3x1 Mid-hang to clean (fast turnover)

ADD WEIGHT
6MIN EMOM
2x each min - add load each rd

WOD
9 MIN. AMRAP:
3-6-9-12-ETC
Power Clean (95/65)
S2OH
Air Squat (x2)

RX+ (135/95)

Thursday 2/13/2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat Waves
Go every 75 seconds:
5x50%
4x60%
3x70%
1x80%
2x70%
1x90%
2x70%
1x95%

Wod:
For Time:
30 KB OH Lunges (35/26)
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB Snatch
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB OH Lunges (20 each arm)

RX+
(53/35)
C2B

Wednesday 2/12/2020

Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm

Skill Work
Snatch Skill Work - coach led
EMPTY BAR
3x1 Floor to knee - pause
3x1knee to shrug
3x1 mid-hang to snatch (fast turnover)
ADD WEIGHT
6MIN EMOM
2x each min - add load to slightly beyond your wod weight

PARTNER WOD
Teams of Two - split evenly except burpees
For Time:
500/400m Row
20 Synchro Burpee OTB
30 Power Snatch (95/65)
80 Partner Wall Ball

400/300m Row
15 Synchro Burpee OTB
20 Power Snatch
60 Partner Wall Ball

300/200m Row
10 Synchro Burpee OTB
10 Power Snatch
40 Partner Wall Ball

RX+
(135/95)

Monday 2/10/20

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work

6 min EMOM Deadlift
6x3

METCON
4 x 3 MIN. AMRAP

A) 3 MIN. AMRAP:
6 T2B / 9 K2E
6 HSPU / 9HRPU
6 KBS (53/35)

1 minute rest before B

B) 3 MIN. AMRAP:
Row for distance -meters

1 minute rest before C

C) 3 MIN. AMRAP:
6 T2B / 9K2E
6 HSPU / HRPU
6 KBS (53/35)

1 minute rest before D

D) 3 MIN. AMRAP:
Assault Bike for calories

RX+
(62/44)

Friday 2/7/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat
10,6,6,4,6,10 [40,50,60,70,70,40]

Metcons

4min amrap
Bike 7/5
5 Box Jump 30/24
1 min transition
4 min amrap
250/200 row
5 Power Clean 155/105
1 min Transition
4 min amrap
30 DUs
5 DL 225/155

Thursday 2/6/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Snatch
Coach Led - as a group
[1] learn the ""jump"" position 3x body weight, 3x empty bar
[2] From mid thigh Hang: - 3 x 5 Snatch shrug pull (bar close - elbows go verticle)
[3] From md thigh Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)
[4] 5 min EMOM each mon 1 Snatch - add load

WOD
15 MIn amrap
1 rope climb
3 snatch 115/75
5 T2B
7 ball slam
9 KB swing 53/35

RX+ 135/95, 62/44

Wednesday 2/5/20

Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm

Skill Work
Press Complex
3x3 strict press
3x2 push press
5x1 Split Jerk

PARTNER WOD
Teams of two - split evenly
5 RFT
JERK 10,8,6,4,2
Bike 10/8
WB 30

115/75
135/95
155/105
175/125
195/145

Tuesday 2/4/20

Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
Front Squat
10,6,6,4,6,10 [40,50,60,70,70,40]

Clean
Coach Led - CLEAN as a group
[1] learn the ""jump"" position - 3x body weight vertical jumps, 3x empty bar vertical jumps
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to mid-thigh to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[3] 3x1 Power Clean (add load depending on skill)

WOD
5 RFT
12 Thrusters 95/65
8 Pull ups
12/10 Cal Row

sc 75/55
Mrx 65/45 (50+)
Rx+ 115/75

Monday 2/3/20

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 uprights, 10 pushups

Skill Work
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip

WOD
15 min
5 HSPU
10 Deep Dips on Box
15 Weighted Sit ups 45/25
20 WB 20/14

Friday 1/31/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat
20x empty bar
5x btn snatch balance
10x50,10x60, 10x70
unload bar
10 ovs - empty bar
5x1 ovs keep adding weight

WOD
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
30 Double unders
18 OHS
18 Deadlifts
30 Double unders
15 OHS
15 Deadlifts
30 Double unders
12 OHS
12 Deadlifts
30 Double unders
9 OHS
9 Deadlifts
30 Double unders
RX+ 115/75 - 225/155

Wednesday 1/29/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work

Back Squat
20 bar only or light weight
1x60
1x70
1x80
1x90
1xmax 2 attempts

WOD
In Teams of Two

For Time:
30-20-10-20-30
Hang Power Snatch (75/55)
Burpee Box Jump Over
Cal Bike
Ring Row

RX+
(95/65)

Tuesday 1/28/20

Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl BACK jog
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
On Own - 12 min
press complex
3x3 strict
3x2x60 push
3x1x70 jerk

Coach Led - CLEAN as a group
[1] learn the "jump" position - empty bar vertical jumps 3x3 from mid- thigh explode!
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[30 3x1 Power Clean (add load depending on skill)

WOD
FOR TIME

PUSH JERK
12-9-6-3*
K2E
6-12-18-24
ROW
250/200M

* add load each round
115/75
135/95
155/115
175/135

Monday 1/27/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
10 PVC pass throughs + 10 PVC OHS

Skill Work
on own
Front Squat
3x3x50
3x3x60
3x3x70
Coach Led - as a group
[1] learn the ""jump"" position -3x5 verticle jumps
[2] From Hang: - 3 x 5 Snatch shrug pull (bar close - go verticle, not backwards with your shoulders)
[3] From Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)

WOD
For Time: 20 min cap
15-12-9-6-3
HSPUs
5-4-3-2-1
Squat Cleans 185/130
5 Bar FACING Burpees over the bar after each round

Friday 1/24/20

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
Front Squat
after warm up
5x3 start at 60% and add

WOD
10 MIN. AMRAP:
5 Hang Power Clean (135/95)
10 Box Jump
15 HR Push Up

RX+ (165/115)

Wednesday 1/22/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
Back Squat
after warm up
5x3 start at 60% and increase load each set

PARTNER WOD
15 minutes amrap
A1 250/200m
A2 5 box jumps(30/24)+10kb (53/35) + kb walking lunges down (53/35) + 1 rope climb
come back and tag to switch

Tuesday 1/21/20

WCG WARM UP
Bike 2 min
lite stretch/mobility - runners, pigeon, 5x uprights
static squat + lean left pause & right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
3x wall walk and hold 5sec

Skill Work
10 minutes on clock
1 Strict + 2 Push + 1 Jerk
add weight to max strict press
------------------------------------------
WOd warm up:
3x 3 clean pull + 3 hang power clean + 3 Front Squat
1. empty barbell or light weight
2. add weight
3. add weight

Metcon
40 K2E
10 Clean and Jerk 115/75
50 DUs
30 T2B
8 Clean and Jerk 135/95
50 DUs
20 Ring Rows
6 Clean and Jerk 155/115
50 DUs
10 Pull ups
4 Clean and Jerk 175/135
50 DUs

Singles x 2
RX+ add 20lbs ea rd

https://www.crossfit.com/essentials/the-clean-jerk

Monday 1/20/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
10 PVC pass throughs + 10 PVC OHS

Skill Work
empty bar/Light weight
BTN snatch balance 1x 2"", 4"", 6"" full""
OHS 2x10

add weight
3x3 Snatch pulls from hang - FAST

3x1 Power Snatch from hang
Emphasizing body positioning and explosiveness
Keep the bar close

3x 1 Power Snatch from hang + 1OHS

3x Squat snatch from hang (stop thinking and trust your technique)

Metcon
For Time:
50 Hang Power Snatch (75/55)
40 OVS
30 Pull Ups
20 Burpee OTB
100 Double Under

RX+: 95/65 + C2B

Friday 1/17/20

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 left side shuffle down + 1/2 right shuffle
HSHold

Strength / Skill
OHS
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)

Metcon
6 Intervals
2 minutes on/1 minute off

Alternate between A & B

A) 2 MIN. AMRAP:
10/7 Cal Row
12 K2E
Max OHS(95/65)

B) 2 MIN. AMRAP:
7/5 cal bike
10 Box Jumps
Max Weighted sit ups

RX+ (135/95)

Wednesday 1/15/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
COACH LEAD SKILL - 3 parts:
1. Opposite grip K2E (focus on high knee kip - full arm extension and push down and away from bar)
2.8 Strict or jumping strict alternating pull up (5ea - as far as you can)
3.8 Rope Climb - alternating climbs (4ea)

PARTNER WOD
In teams of two
4 Rounds:
8 Wall Walk
16 Devil Press
24 Cal Row
36 DB Thrusters

50/35, 45/30, 40/25, 35/20

Monday 1/13/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD

Skill Work
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)

WOD
12 MIN. AMRAP:
7/5 Cal Bike ALT 10/7 Row
12 KBS (53/35)
16 HR Push Up
20 Air Squat

RX+ 62/44, kb air squat

Thursday 1/9/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
25 pushups

Skill Work
Bench Press - Close Grip
3rds x 12 - 50%, 60%, 70%
then,
3 rds
12 DUs
9 K2E
6 hRpu

Benchmark
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Wednesday 1/8/20

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3

WOD
Partner METCON
In teams of two - SPLIT evenly anyway
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 115/75
20 - Thrusters / Pullups 135/95
10 - Wall Walk

RX+ 115/75, 135/95, 155/115

Tuesday 1/7/20

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Deadlift/BBJO
6 min emom
3 DL+ 3 Bar facing BBJO
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
For Time
50 Wall Ball Shots (20/14 lb)
40 cal row
30 Dumbbell Snatches alt arm (50/35 lb)
20 Box Jump Overs (24/20 in)
15 HSPU (deficit)

Monday 1/6/20

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD

Skill Work
8 min emom
min 1-4
1 power clean = 1 front squat + 1 Jerk
min 5-8
1 squat clean + 1 jerk

WOD
Buy-in 300/250m row

3rft
3 MU - 6 CTB - 9PU
6 C&J
3 MU - 6 CTB - 9PU

Buy-out 15/12 Bike

rd 1 135/95
rd 2 155/115
rd 3 175/135

Friday 1/3/20

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
EMOM 10 - Deadlift - 30x5, 40x4, 50x3, 60x2, 70x2, 80x1, 85x1, 90x1, 95x1, Max x 1

WOD
FOR TIME:
9 Squat clean 155/105
12 bbjo
15 t2b

6 Squat clean 175/125
9 bbjo
12 t2b

3 Squat clean 195/145
6 bbjo
9 t2b

Thursday 1/2/19

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right
10x uprights
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
Bench press - establish 1rm

WOD
18 min
start with row then every 3 minutes alt bike /row

15 air squats to your WB
10 WB shots
10 WB sit ups shots

Wednesday New Years Day 1/1/20

Warmup
Individual warm up - ride bike

Coach led Group Warm up:
Mobility Stretches
then, form 3 lines
alt lunges down - jog back
High Kicks down - jog back
Shuffle Left Down - jog back
Shuffle Right down - jog bag
Inch work - Bear Crawl - jog back

HOLIDAY WOD
2 person teams
20 movements of 20 reps ea - split however you like

1. Row/Bike
2. SDHP 95/65
2. Pull ups
3. Hang Cleans
4. HSPU
5. Front Squat
6. T2B
7. S2OH
8. Burpees
9. Thrusters
10. Sit ups
11. Row/Bike
12. Wall Ball dbl throw
13. Superman Arch ups
14. Man Makers
15. Squat Jumps
16. KB Swings
17. Box Jumps
18. KB Snatches
19. V-ups
20. Ball Slams

Tuesday 12/31/19

Warmup Bike 2 min lite stretch/mobility - runners, quads, static squat + lean left & right, alt lunges down + high kicks back 1/3 inch, 1/3 bear, 1/3 crab + high knees 1/2 let side shuffle _ 1/2 right side shuffle Skill Work 15 minutes on the clock Squats 3 sets of warm up 1front…

Monday 12/30/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
10 min emom
Cleans
build to your 1 RM for this day

WOD
5rft
1 rope climb
3 clean 60%/70% of todays 1RM
6 t2b
9 ball slam

Friday 12/27/19

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, wrist mobility
static squat + lean left pause & lean right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Strength / Skill
Press Complex 8rds
1strict +1push+1jerk
add weight each rd until your wod weight or slightly beyond it and work with that weight

WOD
12 min AMRAP
15 Push-jerks (115/85)
30 Air Squats
60 Double-unders

Thursday 12/26/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
5x3 back squat
5x2 btn snatch balance
5x1ovs

WOD
5 rounds
20 cal Row
10 OHS (115/75)
10 T2B

Tuesday 12/24/2019

Warmup
15 minutes to:
Partners set up, warm up and practice movements

HOLIDAY Partner WOD
12 DAYS OF CHRISTMAS

Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..
2 person team - you go - I go

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

Monday 12/23/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
every 90 seconds
Bear Complex
add weight each set

WOD
5 RFT
30 Wallballs (20/14)
20 Ball Slam
10 Box Jumps (24/20)

Friday 12/20/19

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
special task:
3rds - bar hang hold (engage lats)+ strict pull up hold (as far as you can pull)+ 10 wall ball shots

Skill Work
Front Squat + Push Press
moderate weight
1+1, 2+2, 3+3, 4+4, 5+5

WOD
21-15-9 For Time

21 row
21 dbl thrusters 50/35
21 pull ups

15 row
15 dbl thrusters
15 pull ups

9 row
9 dbl thrusters
9 pull ups

Thursday 12/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
EMOM 8 min
3 DL (build weight to a moderate heavy without breaking the set or dropping the bar)
1 negative handstand 90deg pause

WOD
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Wednesday 12/18/19

Warmup
bike 1 min
runner, butterfly, quad, wrist mobility
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jump squats
DOWN -1/3 inch worm, 1/3 bear crawl, 1/3 inch worm BACK - high kicks
Banded monster walk 20 steps forward and 20 steps backwards

PARTNER WOD
teams of 3pl
5 rd ea for time (10rds total)
a1 row for max cal
a2 10 ball slam + 10 box jump + 10 kb swing
a3 rest

* when a2 completes set switch

Tuesday 12/17/19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
8 MIN. EMOM:
Snatch High Pull + Hang Snatch

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
T2B

RX+ (95/65)

Monday 12/16/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
EVERY 90 sec / 6 rds
10 Back squat (no rack)
Go as heavy as possible as long
as you can clean the bar.
Build the weight along the rounds

WOD
4 RFT:
10 Hang Power Cleans (115/75)
10 Front Squat
10 Push Press

rx+ (135/95)

Friday 12/13/19

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Push Press
5x50, 4x60, 3x70, 2x80, 1x90 +2x

WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 HSPU
10 Deadlift (225/155)

RX+
(275/185)

Thursday 12/12/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
a: Back Squat - 4 x 3
b: BTN Snatch Balance - 4 x 2
c: OHS - 4 x 1

WOD
5 Rounds of:
15/12 Cal Bike
5 Snatch 115/75
15/12 Cal Row
5 OVS 115/75

Thursday 12/5/19

Warmup
bike 1 min
runner, butterfly, uprights, wrist work
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
Banded left side walk 1/2 down + Banded Right side 1/2 down then, High knees back
Grab an empty Bar - pre-skill review:
3ground to knee
3pulls
3elbows high & outside
3 power cleans
3 front squat
3 squat clean

Strength / Skill
10 MIN. EMOM:
1 Power Clean + 1 Squat Clean
*add load as preferred - focus on technique

WOD
4 RFT:
50 Double Unders
12-9-6-3
Power Clean
Lateral Burpeee BJO
Pull up

115/75
135/95
155/115
175/135

Wednesday 12/4/19

Warmup
bike 12/10
runner, butterfly, quad, wrist
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jumpsquats
Banded left side to side down and right side to side back

Prep Work
Set up and warm up each movement

PARTNER WOD
For Time:
100 Cal Row
80 Partner Wall Ball
60 Ball Slam (53/35)
40 T2B
20 Clusters (135/85)
40 T2B
60 Ball Slam
80 Partner Wall Ball
100Cal Bike

RX+
KB: (70/53)
Barbell: (165/115)

Tuesday 12/3/19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Back Squat
4 sets x 5 reps
increase each set

WOD
For Time:
15-12-9-6-3
Deadlift (185/135)
Pull Up

Monday 12/2/19

Warmup
bike 15/12 cal
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work:
Bench
8x50, 6x60, 4x70, 2x80 +3x

Bulgarian Split Squats *
3x5 each leg
* add weight

WOD
Alt Bike and Row for 15 mins for Calories:

Every 3 Mins complete
9 Goblet Squats (53/35) + 12 KB Swings (53/35) + 15 Push-ups
(min 3,6,9,12)

Friday 11/29/19

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!

WOD
EMOM x 24 MINUTES

MIN 1 - 2-3 Front or Back Squats (Athlete Choice, Heavy*)
MIN 2 - 10/8 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold

Tuesday 11/26/19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
2 Front Squat + 4 Back Squat


WOD
For Time
10 ea alt KB Snatch (53/35)
20 T2B
30 Overhead Squat (135/95)
20 T2B
10 ea alt KB Snatch

Monday 11/25/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
10 minute on the clock
3 Push Press + 2 Push Jerks + 1 Split Jerk
start lite - increase weight based on your complex



WOD
AMRAP 12 Minutes
15 HRPU
12 Thrusters 95/65lbs
9 Ball Slam

Friday 11/22/19

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts

WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES

Thursday 11/21/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
Bench Press
3x10 increase load
then
1x20 close grip decrease load

WOD
21-15-9
DBL Thrusters 50/35
Ring Rows

then,
50 Push Ups

Wednesday 11/20/19

Warmup
bike 1 min
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds

Skill Work
emom 8 partner
odd - 3x hang snatch - 75/45 (or lighter)
even - 3x ohs
athletes go at the same time but opposite movements

WOD
2pp Partner
For TIme
60 Toes to Bar
40 Power Snatch 95/65
20 Wall Walks
40 Overhead Squat 95/65
60 Kb Swings

Tuesday 11/19/19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
15 min on clock
Shoulder Press Complex
Strict to max
Push to max
Jerk to max

WOD
EVERY 3:00 x 4 rds
9 Burpee Over Bar
12 Push Press (115/75)
15 Box Jump (24/20)
*Post slowest round

Monday 11/18/19

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
Empty Barbell warm-up:
repeat 3rds
1.hang clean pull
2. hang clean pull & elbows high & outside
3. hang clean pull & elbows high & outside & strong turnover
EMOM 8 rds
1 Hang clean + 1 Power Clean
- build load

WOD
For Time:
36 Wall Balls
24 Ring Rows
9 Cleans 135/95

24 Wall Balls
18 Pull Ups
7 Cleans 155/115

12 Wall Balls
9 CTBs
5 Cleans 175/135

Friday 11/15/19

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Power Snatch
EMOM for 10 Minutes

WOD
AMRAP 10 Minutes
12 Power Snatch (75/55)
24 DU
12 KB Swing (53/35)

Cash Out:
100 weighted abs 25/15

Thursday 11/14/19

Skill Work
Split Jerk (1x1)
12 mins of practice, work on footwork

WOD
AMRAP 12 Minutes
Climb the Ladder by 1/2 of:
1 Clean And Jerk 135/85lbs
2 Pull Ups
2 Clean and Jerks
4 Pull Ups
3/6, 4/8, 5/10, 6/12, etc.

min 3, 6, 9 stop and do 5 burpees

Wednesday 11/13/19

Warmup
bike 1 min easy 1 min faster pace
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds

Skill Work
A.Back Squat 3sets of 12reps @ 40% of 1rm back squat
B. BTN 3sets of 3reps of Snatch balance @ 50% of 1rm snatch
C. OV Squat 5sets of 1rep build to moderate load

PARTNER WOD
2 person partner wod for TIME
Split evenly and often:
100 cal bike (10cal ea)
100 Hang SDHP (10 ea) 95/65
1000m row (250m ea)
100 dbl wb throw (10 ea)
100 K2E (10 ea)

Tuesday 11/12/19

Warmup
Bike 2 min
stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Overhead + Posterior Chain Complex (% based on Strict Press)
6 Strict Press @ 50% + 5 Good Mornings
5 Strict Press @ 55% + 4 Good Mornings
4 Strict Press @ 60% + 3 Good Mornings
3 Strict Press @ 65% + 5 Straight Leg Dead Lifts
2 Strict Press @ 70% + 4 straight Leg Dead Lifts
Then 25 medball sit ups against the wall
Posterior Chain work uses same weight as Strict press

WOD
For Time: 15 min cap
3 - 6 - 9 - 12 - 9 - 6 - 3
TTBs
HSPUs
Dead Lifts 225/155"

Monday 11/11/19

Warmup
bike 1 min runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk, high kicks back, Banded monster walk down + banded side to side back

Skill Work
"A. Bench Press
5x50, 4x60, 3x70, 2x80, 1x90 +2
B. Bulgarian Split Squats - 3sets x 5reps ea leg (add load)

WOD
4RFT
30 Russian KB Swings (53/35)
20 HR Push-Ups
10 Box Jumps (24/20)

Thursday 11.7.19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Front Squat
a. 6x3 build to 80%
b. 6x6 hrpu close grip

WOD
For Time:
9 Cleans 135/95
6 Burpees over the bar
18/15 Cal Bike

6 Cleans 155/105
6 Burpees over the bar
15/12 Cal Bike

3 Cleans 175/125
6 Burpees over the bar
12/9 Cal Bike

1 Cleans 195/145
6 Burpees over the bar
9/6 Cal Bike

Wednesday 11/6/19

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk

EMPTY BARBELL:
3x hang pull, 3x hang pull + elbows high and outside, 3x high hang pull, elbows high and outside, strong turnover.
squat balance to 2"", 4"", 6"" past parallel

Strength / Skill
Snatch Complex: - 8min EMOM

Odd: 1 Power Snatch + 2 OHS; Drop the bar, then 1 Squat Snatch
Even: Rest and add weight
Start lite and build with control

WOD
Teams of 2

6 rds (each)
22 Wall Balls (20/14)
16 T2B
6 Squat Snatch (115/75)

* You Go, I Go *

Tuesday 11/5/19

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)

WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35

Friday 11/1/19

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
3rds
25' hswalk (bear crawl)
5 ghd back etc
3 strict pull ups
rest 30sec and repeat

WOD
Chip it down and up

50 Dus
40 Toes to Bar
30 Dead Lifts 225/155
20 Deficit Hspu
10 Bar facing BBJO
20 Hspu
30 Dead Lifts 225/155
40 K2E
50 Dus

Weds 10/30/19

Strength / Skill
10 min emom
Low Hang Clean + Jerk
partners alternate singles within the min
start light weight and increase to WOD weight or slightly beyond

PARTNER WOD
Teams of 2
1500/1200m Row
75 Syncro Push Ups
50 Power Clean and Jerks (135/95)

Tuesday 10/29/19

Warmup
Coach plans warm up based on skill/wod
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Strength / Skill
10 min EMOM
Three position power snatch (Moderate Single)
Start from the ground, then hang position, then high hang position. This is 1 rep

WOD
7 RFT
10 Alt KB Snatch 53/35
10 pull ups
10 KB Swing 53/35
1 Rope climb

Monday 10/28/19

Strength / Skill
Back Squat
5x3
OVS
5x1

WOD
For Time:
30 OVHS (95/65)
30 K2E
30 Bike or 600/450 Row
30 Box Jump
30 Bike or 600/450 Row
30 K2E
30 OVHS (95/65)

25 min Time Cap

Friday 10/25/19

Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Strength / Skill
5rds
3 front squat + 1 strict press
add load ea rd

WOD
3RFT
250/200 row
25 wb
250/200 row
25 kb swing

Thursday 10/24/19

Strength / Skill
Back Squat (5x10)
moderate weight

WOD
10 SDHP 95/65
20 Pull Ups
30 Push Ups
40 burpee bar jump over
30 Push Ups
20 Pull Ups
10 SDHP

Monday 10/21/19

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat

Strength/ Skill
Squat Clean and Jerk (Heavy Single)

12 mins to work up to a heavy 1 rep

WOD
(AMRAP - Rounds and Reps)

12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU

Friday 10/18/19

Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups

Thursday 10/17/19

Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod

Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)

Tuesday 10/15/19

Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
jerk work
7x1
increasing load
Warm up empty barbell
RD1:
5x hang high pull
5x hang pull + clean
RD2: 30-40%
5x hang high pull
5x hang pull + clean

WOD
1 Rope Climb
3 C&J
5 ring dips
7 Wall Balls

rd1 135/85
rd2 145/95
rd3 155/105
rd4 165/115
rd5 175/125

Saturday 10/12/19

CrossFit OPEN
OPEN 20.1
15 Min Timecap
10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees
95/65 rx see scorecard for scaled and master,ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

Read the scorecard for full event details.

Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Friday 10/11/19

Strength / Skill
Snatch 10min emom
1-3 3x 55-65%
4-6 2x 65-75%
7-10 1x 80%+

WOD
15 min amrap
12/10 Row
9 Bench Press 155/95
6 Devil Press
3 Burpees

Thursday 10/10/19

Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 1 8pm

Coach plans warm up based on skill/wod

Skill/Stamina
8min EMOM:
Odd: 1 Rope Climbs
Even: 20-40 DUs, depending on your skill level (or 30 seconds of DU practice - singles if you must)

WOD
6 RFT
30 DUs
5 box jump
10 kb swing
15 ball slam

Wednesday 10/09/19

Warmup
Coach plans warm up based on skill/wod

Skill/Stamina
barbell movement warm up
1 Bear complex increasing weight each round

WOD
2 person partner - split everything evenly and must rest while partner is working.
R/B/R [200 Run, 12/10 Bike or 250/200 Row] 24 Dead-lift 225/155
R/B/R
20 Hang Clean 155/105
R/B/R
16 S2OH 175/125
Then,
5 rounds of reverse Cindy each (chase each other)
15 air squat
10 push up
5 pull ups

Tuesday 10/8/19

Warmup
Coach plans warm up based on skill/wod

Skill Work
10 min EMOM
Power Clean
min1-3: 3 x 50%,55%,60%
min 4-6: 2 x 65%,70%,75%
min 7-10 1 x 80%, 85%, 90%

WOD
Buy In: 60 Wall Balls 20/14

Directly into:

5 RFT:
9 CTBs
6 Power Cleans 155/105
3 Burpee Bar Jump Over

Cash Out: 60 DUs

Monday 10/7/2019

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat

Skill/Stamina
HS Walk / HSPU / HS Hold Practice:
Complete 4 rounds, with a 1 min rest after each round:

Choose an option, or combine 2 options:
200m run + 50’ HS Walk
200m run + 3-5 Strict HSPUs
200m run + 3-5 Deficit HSPUs
200m run + 7 second HS Hold, rest 10 seconds, + 5 second HS Hold

(Try Free Standing HS Holds first)

* if rain than 1mn bike or row

WOD
5 RFT

6 HSPUs
9 Dead Lifts 225/155
12 Bike alt Row 250/200
15 weighted sit ups 45/25

Thursday 10/4/19

Warmup
Coach plans warm up based on skill/wod

Skill/Stamina

Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
Put the bar down
Directly into:
Power Snatch
-Increase Weight each round

WOD
5 RFT:

12/9 Cal Bike
6 Power Snatch 135/95
3 Bar MUs

Warmup
bike 12/10
hami stretch, quad stretch, butterfly, uprights, wrtist mobility
4 rds 5 airsquats, 1hshold+1hspuStrict+ 1 hspyKip

Strength / Skill
20 minutes to set up, complete and break down
7 x 1+1
push press + split jerk
(start very lite and add weight each rd)
then,
7x1
(start very lite and add weight each rd)

WOD
15 min AMRAP
1 rope climb
3 ohs 115/85
6 hspu
12/9 cal row

Tuesday 9/3/19

Warmup
bike 2 min
runners stretch, 10 uprights, wrist mobility, alt lunges, high kicks, side to side stationary, side run down, other side run back
row to find drag 125

Skill/Stamina
4 rounds
3 minutes to complete
row 250/200
20/15 hrpu

WOD
row 1000/800
20/15 bench 155/95

row 750/600
20/15 dead lift 225/155

row 500/400
20/15 bench 155/95
20/15 deadlift 225/155

row 250/200
20/15 bench 155/95
20/15 deadlift 225/155

Wednesday 8/28/19

Skill/Stamina

Complete as quickly as possible:

4 rounds:
2 pp partner split
10 HSPUs - split
20 nsquats - split
200m run - together
Wear a weighted vest if you have one
Rest 1 min after each round

PARTNER WOD
For Time:
2PP Partner - split evenly

40 Cal Bike
40 Thrusters 95/65
40 Ring Row
40 Burpees over the bar

30 Cal Bike
30 Thrusters 95/65
30 Pull Up
30 Burpees over the bar

20 Cal Bike
20 Thrusters 95/65
20 CTB Pull ups
20 Burpees over the bar

Tuesday 8/27/19

Skill/Stamina
6 min EMOM:

Min 1: 20 Ring Rows
Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)
Min 3: 3 Strict Pull Ups + 6 K2E
Min 4: 1 Power Clean + 1 Squat Cleans (add weight)
Min 5: 3 Strict Pull Ups + 6 K2E
Min 6: 3 power clean your wod weight

WOD
5 RFT
12 T2B
9 Box Jumps 24/20
6 Power Clean Cleans 155/105
3 Lateral Burpee BJO

Thursday 8/22/19

Strength / Skill
Oly/Skill Work - Every 2 mins x 6:

Snatch Complex:
Snatch Pull + Hang Power Snatch + OHS
Put the bar down
Directly into:
Snatch Pull + Hang Squat Snatch

-Increase Weight each round

Metcon
4 min AMRAP:
27/19 Cal Row
21 KB Swing
15 Snatch 95/65

rest 3 mins

4 min AMRAP:
21/14 Cal Row
15 KB Swing
9 Snatch 115/75

rest 3 mins

4 min AMRAP:
15/10 Cal Row
9 KB Swing
3 Snatch 135/95

Scored rounds + reps, each AMRAP scored individually

Friday 8/16/19

Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats

Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)

WOD
3RFT

15 deadlift 225/155
run200

12 front squat 185/115
run 200

9 thruster 135/95
run200

6 c&j 115/75
run200

Wednesday 8/14/19

PARTNER WOD
2 person partner

80 cal ROW
70 wb
60 pull ups

60 BIKE
50 k2e
40 burpees

40 cal ROW
30 t2b
20 box jump 30/24

20 Cal Bike
10 wall walk

Split evenly

Tuesday 8/13/19

Warmup
bike 12/10
runners stretch + 10 uprights + wrist mobility
down - 5air squats + broad jump x 4
back - high kicks
down - inch worm 1/2 down + hswalk/bear crawl 1/2 down
back -high knees
DUs- 4rds of 20 seconds work + 10 seconds of rest

Strength / Skill
10min emom
rd1-rd 5 =5x med ball clean to wb shot + 1 strict press (increase weight each round)
rd6-rd10 = 1x s2oh (continue to add weight)

Metcon
5 RFT
1 rope climb
3 squat cleans
6 hspu
9 kb swings 53/35
12 weighted sit-ups 45/25

rd1 115/75
rd2 125/85
rd3 135/95
rd4 145/105
rd5 155/115

Friday 8/2/19

Skill Work
Front Squat
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1

Push Press
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1

Strength / Skill
21-15-9
Wall Balls 20/14
Ring Rows

rest 2 min

15-12-9
Thrusters 135/95
Pull-ups

Wednesday 7/31/19

Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps

Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10] 7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up

banded tricep pull downs - 2 hands @ 21 reps

PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees

very 4 minutes 3 synchronized wall walks

Friday 7/26/19

Strength / Skill
Every 2 mins x 6:

Clean Complex:

3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
-Increase Weight each round

WOD
For time: 20 min cap

3 Rounds:

20 Pull Ups
20 Wall Balls 20/14

Then directly into:

21 TTBs
9 Clean and Jerks 135/95

15 TTBs
6 Clean and Jerks 155/115

9 TTBs
3 Clean and Jerks 185/135

Thursday 7/25/19

Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories

Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)

WOD
For Time:

30 Cal Row

5 Thrusters 115/75
15 Box Jumps 24/20

10 Thrusters 115/75
10 Box Jump Overs 24/20

15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20

30 Cal Row

Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig

Warmup
Coaches choice Warm up / Post Wod Cool Down

Strength / Skill
2 person
4rds ea.
max strict hspu
switch
4rds
max strict pull up
switch

PARTNER WOD
Chipper - 2person split evenly
60 Cal Bike
60 Box jumps (24/20)
60 Ring rows
60 Kettleball Swings (53/36)
60 Ball Slams
60 Knees to Elbows
60 Push Press (95/65)
60 weighted Sit ups (45/25)
60 Wallballs (20/14)
60 Cal Row
every 3 minutes alternating synchronized burpees (5) / wall walks (3)

Monday 7/22/19

Warmup
Coaches choice Warm up and Post Wod Cool Down
Strength / Skill
3 rounds of:
7 Front Squats +
13 Back Squats

rd1 45%
rd2 55%
rd3 65%
Same weight - go immediately from front squat to back squat

WOD
For Time:

2 rounds of:

11 Power Cleans 155/105

22 Wall Balls 20/14

—Then directly into…

2 rounds of:

9 Shoulder to Overhead 155/105

18 Wall Balls 20/14

—Then directly into…

2 rounds of:

7 Squat Cleans 155/105

70 DUs

monday 7/15/19

Skill Work
deadlift
2x8@40%
2x6@50%
2x4@70%

Benchmark
1,000 METER ROW
1,000 meter row for time
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
3min transition

Tuesday 7/9/19

Warmup
"bike 12/10
runners stretch
alt lunges down + high kicks back
alt side lunges down + high knees back
row 400/300m
10 air squats + 10 squat jumps
10 air split jerk

Strength / Skill
1 STRICT PRESS + 1 JERK
10 min emom
1 Strict Press + 1 Jerk
start light and increase load each min

WOD
C&J _ HSPU - WB - RUN
15 min amrap
5 C&J
10 hspu
15 wb
200m run

Cool Down
POST WOD STRETCH
"Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg

Thursday 6/27/19

Warmup
bike 12/10
wrist mobility
runners stretch - pule
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights + 10 air squats + 10 jump squats

Strength / Skill
a. Front Squat
5x40%
3x 50%
1x ^0%, 70%, 80%
(min wod weight)

b. Strict Press
work to 1rm then,
Push Press 3x3
(wod weight)

WOD
5 RFT
15-12-9-6-3
Thrusters
Pull Ups

rd1 75/45
rd2 95/65
rd3 115/85
rd4 135/105
rd5 155/125

Cool Down
Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg

Wednesday 6/26/19

Warmup
"bike on own 1w/10
partner row 2rds 8/6 cal ea.
a. air squats
b. jogs around pillers
switch
a. uprights
b. jogs
switch
together - alt lunges down + high kicks back
wrist mobility

Skill/Progression
"partner gymnastics
team up and alternate movements
14 min - 6min ea - 2min transition
a. handstand hold
b. rope climb

"Partner Chipper 2ppl
split evenly - 1 athlete at a time
100 cal row
80 k2e
60 s2oh 95/65
40 hspu
20 burpee bar jump over
10 rope climb

Cool Down
uprights
figure four

Monday 6/24/19

Warmup
"bike 12/10
wrist mobility
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights"
Strength / Skill
"a. Bench
10x40%
5x50%
4x60%
3x70%
2x80%
1x90% +2

b. 3rds x 10 med ball clean"
WOD
"12- 9 - 6
power clean 70%
bar faceing burpee
200m run

15-12-9
bench press 70%
Row

Tuesday 6/11/19

Warmup
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back

burgener warm up
3x - pvc, empty bar, lite bar
Strength / Skill
"emom 8 min
alternate
rd 1-rd4 (60%-70%)
1 halting snatch (pause 2 seconds at knees)
1 power snatch
rd 5-rd8 1 power snatch
add load each min
WOD
"12 min amrap
16 kb swing
8 t2b
4 squat snatch 115/85

Monday 6/10/19

Warmup
"bike 12/10 cal
stretch - runners, pigeon, upright, wrist
5 ghd, 10 scap pull
bear crawl to wall then, hshold
Strength / Skill
"tabata 20/20
4rds each
max strict hspu
max strict pull-ups
WOD
"3rft
24/21 cal row
18 power cleans
12 burpee box jump over 24""/20""

rd1 135/95
rd2 115/80
rd3 95/65

Weds 5.22

Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back

Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10

PARTNER WOD
3 - 8 min amraps

a.10 row
b.15 wb
c. rest

a. 5 snatch
b. 9/7 bike
c. rest

a.7 DL
b.7 hspu
c. rest

Tuesday 5/21/19

Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back

Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)

WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row

Thursday 5/16/19

Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee

Strength / Skill
5rds
3x press
3x front squat
3x back squat

warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements

Metcon
"Metcon for time

Bear Complex115/85
200m run

Bear Complex 135/105
200m run

Bear Complex 155/125
200m run

Friday 5/10/19

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back

Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b

3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp

Thursday 5.2.19

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,

3x hs hold

Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm

WOD
run 400m
12 s2oh 115/75
15 t2b

run 400m
9 s2oh 135/95
12 t2b

run 400m
6 s2oh 155/115
9 t2b

run 400m
3 s2oh 175/135
6 t2b

Tuesday 4/30/19

Warmup
"bike
stretch - runners, quad, figure four, 10 up rights, wrist
jog 400m
3x5 kips
Strength / Skill
"5 rds
a. front squat 10x 50% and ea rd increase
a1.db press 5ea arm
a2. wb shots 10x
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
5 MINUTE TRANSITION
row
500,400,300,200,100
hspu
5,6,7,8,,9,

Wednesday 4/24/19

Warmup
"bike 2min
forward fold
quad stretch
pigeon hold
30 air squats
jog around
30 push ups"
Strength / Skill
"Press
strict + push + jerk
giant set - increase weight each set.
WOD
"3pp teams -
a1 - row for calories - record total calories
a2. rest
a3. 25 DUs + straight arm kb lunges down 20 russian kb swings run back and tag

Friday 4.19.19

Warmup
bike 2min
runners hold
forward fold
pigeon hold
200m jog
couch quad stretch
alt lunges down - burpee broad jump back
alternate side lunges - burpee broad jump back

Strength / Skill
tabata this...
40/20 - alternating
90deg Neg-Hold
ring rows
40/20 - alternating
kip / k2e
kip / t2b
kip / pull-up
kip / ctb

WCG BENCHMARK 1
3 rds:
1min each
max push-up
max box jump
max burpees
rest
record each movement and total each round

Cash Out
tabata 40/20 Alternating
max Weighted BTN extensions
max Weighted Sit-ups

Monday 4.15.19

Warmup
2min Bike runner stretch forward fold pigeon stretch butterfly jog 400 alt lunges down - high kicks back wrist clock mobility 3rds of 10 modified push-ups (elbows back and tight) + bear crawl to wall + hshold

Strength / Skill
Bench Press (deduct 10% off PR to calculate %)
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax (2x)
then,
db shouldler press + HS negative pause at 90deg
3rds x 5 reps

WOD
16min time cap amrap
30 hrpu
10 bench 135/95
25/21 Row
20 hspu
10 press 155/115
25/21 Row

Friday 4.12.19

Warmup
bike
forward fold
pigion hold
alt lungers down - jog back
alternate side lunges - jog back

Strength / Skill

10 min emom
deadlift
1-3 3x
4-6 2x
7-10 1x

WOD
15 min amrap
10 s2oh 115/75
15 ball slam 40/30
20 wall ball 20/14
25 row

Thursday 4.11.19

Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold

2 sets of single arm db press 10 ea (very light weight)

Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier

Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run

rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125

Wednesday 4.10.19

Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold

Strength / Skill

partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD

3rds:
30 cal row
30 kb swing
30 push ups

2rds:
20 cal row
20 dips
20 hspu

1rd:
100 DUs
10 walk walk

Thursday 4.4.19

Warmup
bike 2 min
runner stretch
wrist mobility
10 close grip push ups
bear crawl down - high kicks back
alt lunges down- high kicks down open

Strength / Skill
Sn Grip Back squat
6min emom 10x50, 3x60, 2x70, 1x80, 1x90, 1x-today max
OHS
6 min emom 3x50, 2x60, 1x70, 1x80, 1x90, 1x max

Metcon
9 OHS 95/65
21 t2b
50 DUs

15 OHS 95/65
15 t2b
50 DUs

21 OHS 95/65
9 t2b
50 DUs

weds 4/3/19

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold

Skill Work

"3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl

rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl

rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl

WOD
"2pp Partner Chipper
every 3 min 2 wall walk each
3RFT
50 burpee box jump over
50 k2e
50 wall ball

Tuesday 4.2.19

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks no load

Strength / Skill
Snatch
coach led warm-up
10 emom
1 power + 1 hang
increase load each round

WOD
3rds
3 strict pullups
6 strict push ups
9 kb swing 53/35
12 air squats
15 sit ups
then,
3rds
1 min bike or row
3 power cleans + 3 front squats + 3 push jerk
1 min bike or row
3 hang snatch + 3 back squat + 3 power snatch
115/75

Thursday 3.28.19

Warmup
bike 2 min
runner stretch
wrist mobility
high kicks down
open / close gate back
3rds:
5 air squat with 2 second hold at bottom
5 push ups with elbows close and back

Just because...
Roxanne then Sally
Dan's fault!

Birthday WOD
Danny Boy
Chipper 63
60 row
60 wb
60 push up
3 rope climb

Wednesday 3.27.19

Warmup
"bike 2 min
runners stretch
wrist mobility
inch worm down - jog back
bear crawl down - jog back
bear crawl down - jog back
hshold / scap hold
100 DUs/150 singles

Skill Work
"tabata
4rds 20/10 hspu (strict or kip or hold)
4rds 20/10 kip

WOD
"Partner
Rowing toward 10 min and total calories (split time evenly)
5 Rds 12 DL-9HC-6S2OH 135/95
100 interlocking WB sit-ups 20/14

Tuesday 3.26.19

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks body weight

Strength / Skill
5mi emom Pausing Split Jerk 5 sets of 2
50%, 60%, 65% x3
2 second pause in dip and catch
C&J 5min emom increasing load from prior
2 min transition
Front Squat from rack 5 emom building in load

WOD
21-15-9 for time
KB swing (no tea cup! bottom of kb to sky) 53/35
Box Jump Overs 24/20
Front Squats 135/95

Thursday 3.21.19

Warmup
bike 2 min
wrist mobility
10 modified srict push ups
alt lunges down - high kcicks back
ape walk down - open/close gate back

empty bar pre-wod warm-up:
muscle cleans
hang cleans
front squat
hsc

Strength / Skill
CLEANS
10 emom
1-3 3 hpc,
4-6 2 hsc
7-10 sc
increase load each rd

WOD
5min amrap
10 db snatch 50/35
10 t2b/pull up

1min transition

5 min amrap
10 dl 225/155
10 strict push up

1 min transition

5 min amrap
20 du (50s)
20 sit ups

Tuesday 3.19.19

Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back

Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x

3x 10 GHD

back mobility - laying side to side, cobra to child pose

WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65

Monday 3.18.19

Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles

Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS

WOD
FOR TIME

12 Thrusters 95
20 DUs

9 Thrusters 115
30 DUs

6 Thrusters 135
40 DUs

3 Thrusters 155
50 DUs

Friday 3.15.19

Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time

Thursday 3.14.19

Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back

Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)

WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu

tuesday 3.12.19

Strength / Skill
"Snatch -10min emom
rd1-3= 1x hang snatch+ 1x power snatch
rd 4-5= 2x hang snatch
rd 6-10 1xsnatch"

WOD
"50 DUs
5 rds of cindy
40 DUs
4 rds of cindy
30 DUs
3 rds of cindy
20 DUs
2 rds of cindy
10 DUs
1 rds of cindy"

Wednesday 3.6.19

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching:
a. alt lunges - jog back
b. alt side lunges - jog back
bear crawl - jog back

Skill/Progression
3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl

rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl

rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
PARTNER WOD
2pp partner

2RFT
60 k2e
60 wall ball

50 pull-up
50 ball slam

40 box jump
40 burpees

Tuesday 3.5.19

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. bent quad stretch

Dynamic stretching:
a.stationary alt lunges
b.stationary alt side lunges

Strength / Skill
Bergner Warm up and Skill Transfer
1 rd with PVC
1rd with empty bat
2rds with adding load
Then
OHS - goal 1 rm

WOD
For Time:
Ladder - 95/65
10-1 Hang Snatch
1-10 ohs

1 min transition

Ladder down
10-1 cal bike + hspu

Monday 3.4.19

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
"3x10 GHD
3x10 Bulgarian Split Squat
3x10 Back squats [build to 70% 3x5]"
WOD
"5 RFT
10 db back squats 50/35
10 db press 50/35
25 DUs"

Friday 3.1.19

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

empty bar
5 jefferson
5 rdl
5dl

Strength / Skill
DL
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax

WOD
10rft
10 alt db snatch 50/35
5 box jumps 30/24
1 rope climb

Wednesday 2.27.18

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d.

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - sprint back
Warmup
"2pp teams suicide race
10 min amrap

WOD
"2pp Partner Chipper
every 3 min 2 wall walks each
50 burpee box jump over
50 DL 185/125
50 bur pee no jump full extension
50 Power Clean 155/105
50 cal row
50 S2OH 135/85

Tuesday 2.26.19

Warmup
Bike 2 min

Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock

Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges

WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax

WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips

Monday 2.25.19

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit

Metcon
"buy-in 20 burpees

4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs

Friday 2.22.19

Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks

Strength / Skill
CLEANS
Coach Lead - Bar only

10 min emom
rd 1-5 3x
rd 6-10 1x
increase load

WOD
20 walking planks
30 dlkb
40 crunches

15 hspu
25 russian kb
35 v-sit-ups

10 deficit hspu
20 american kb
30 weighted sit ups

Thursday 2.21.19

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. wrist clock mobility
3rds
5 modified push ups
10 sec hshold
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. 3rds of 10 scap pull

Strength / Skill
EMOM x 8
rd 1-4
1 Power Snatch + 1 Hang Snatch
rds 5-8
1 snatch
Building to a Heavy

WOD
Buy-in 30/25 Calorie Row
3 Rounds:
50 DUs
20 DL 135/105)
50 DUs
15 Hang Power Snatches (135/95)
50 DUs
15 Overhead Squats (135/95)

Wednesday 2.20.19

Warmup
bike 2min
Partner A performs static while partner b performs dynamic:
a. runners stretch
b. alt lunges down + job back

a. forward fold
b. alt side lunges down + jog back

a. wrist clock work
b. Bear Crawl down + jog back

Strength / Skill
ladder
10-1 front squat
1-10 press
75/45
lighter than wod weight

WOD
3pp partners
16min amrap

a1. bike 15/12 pacer

a2. max thrusters 95/65

a3. oh weighted plate hold

Tuesday 2.19.19

Warmup
bike 2min

stretching:
a. alt runners stretch
b. 3x forward fold
c. butterfly stretch
d. wrist clock mobility
e. 3rds of 5 pushup + hshold 10sec + 5 air squat pause

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - open/close gate

Skill Work
Gymnastic movements review
coach led: tabata 20/10
5rds hollow/arch up wPVC
5x kip
5rds pull-up/ctb
5rds k2e/t2b

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Monday 2/18/19

Warmup
Row FISH GAME 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:

200m Row
10 Power clean 135/105

400m Row
8 Power clean 155/125

600m Row
6 Power clean 175/145

800m Row
4 Power clean 195/165

1000m Row
2 Power clean 215/185

Friday 2.15.19

Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. duck walk - burpee broad jump

Skill Work
10 min amrap
12/10 cal bike
25' hs walk / 50' bear crawl
1 rope climb

WOD
for time
25-20-15-10-5:
Bar Jump Overs (24?/20?)
Wallballs (20/14)

Directly Into…

5-10-15-20-25:
s2oh (135/105)
Toes to Bar

Wednesday 2/12/19

Warmup
"bike 2min
Partner A performs static while parter b perfoms dynamic:
a. runners stretch
b. alt lunges down + job back

a. forward fold
b. alt side lunges down + jog back

a. wrist clock work
b. Bear Crawl down + jog back

Skill Work
Tabata 20/10
9rds
kip
k2e
t2b

1 min transition

9rds
hshold
strict hspu
kip hspu

WOD
For time - 2ppl
spilt evenly
50 wb
40 kb
30 bike
20 burpees
10 wall walk
20 burpees
30 row
40 kb
50 wb

Tuesday 2/12/19

Warmup
"bike 2min

stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Skill Work
"Back Squat
5x50, 4x55, 3x60, 2x65, 1x70, 1x75, 1x80, 1x85, 1x90, 1x90
WOD
Wod Prep - Coach Led
Bergener Warm up + Skill Transfer
1x PVC, 1x Empty Bar, 1x Weighted Bar

WOD
5RFT 165/115
3 PSn
50 DUs

Monday 2/11/19

Warmup
self warm-up

bike 2min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

group warm up at ten min after class time
grab a medicine ball
Strength / Skill
coach led skill progression

8 min emom
squat clean
min 1 50% x3
min 2 55% x3
min 3 60% x2
min 4 65% x2
min 5-8 70% x1
WOD
for time
plan to finish within 10-12 min

30-24-18-12-06 - MBC 20/14
15-12-09-06-03 - Push Jerk (155/105)

Monday 2/4/19

Warmup
"bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax +4x
WOD
30 box dips
30 push ups
30 ring rows

20 box dips
20 hspu
20 pull-up

10 box dips
10 deficet hspu (45/25)
10 ctb

Thursday 1.24.19

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. cobra to child pose 5x
d. wrist clock mobility

3rds
5 modified push ups
10 sec hshold

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength: a. strict press + push press + push jerk [keep building to max for each lift]

WOD
AMRAP 12:
1 Push Presses (135/95)
2 Toes to Bar
3 Wall Ball (20/14)

add 1ea. until finish

Monday 1.21.19

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Skill:
3rds
3 pull kip + 2 pull up
5 kip hspu
25' hs walk (bear crawl)
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Friday 1.18.19

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. butterrfly
e. 5x modified push-up to cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 5 kips

Strength / Skill
10 min
a. 3x3 FSQ
b. 3x3 BSQ
3rds 1+1
c1. btn sn grip press
c2. btn sn balance

WOD
3rds:
10 back squats
20 wall ball

2rds:
10 OHS
20 hspu

1rd:
10 BTN Thrusters
20 Pull Ups

135/95

Tuesday 1.15.19

Warmup
bike or bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump

Strength / Skill
ladder 1-10
Bench Press 70%
ladder 10-1
Deadlift 70%

WOD
For Time
60/50 bike
125 DUs (175 singles)
2000m row
150 DUs (200 singles)
60/50 bike

Monday 1.14.19

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk

WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees

Tuesday 1.8.19

Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back

Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch

WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b

Friday 1.4.18

Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row

Monday, December 31, 2018

Warmup
Coaches

Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees

Then, 365 meter Row

Friday 12.28.18

Warmup
bike 10 calories
10 air squats
jog 1x around
10 squat jumps
jog 1x around
5 burpees
jog 1x around
5x toe touch to arms extend
jog 1x around

grab enpy barbell:

5x jefferson
5x good morning
5x rdl
5x cobra to childpose

Skill Work
6 min emom
5 deadlift (55%-65%)
3 bbjo

Chipper
100 DUs
100 cal row
100 wb
100 weighted situps
with your wb)
100 DUs

Thursday 12.27.18

Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"

Skill Work
ladder down
10-1
push ups
med ball clean

Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)

Wednesday 12/26/18

Warmup
2min bike
500/400 row
alt lunges down - high kicks back
duck walk down - broad jumps bacl
2rds - 10 push ups + 20 sit ups

Strength / Skill
Back Squat
a.5x3 50%-80%
b. 3x10 kb rows

PARTNER WOD
2 Rounds each for time
A1 15/12 calorie row
A2 rd1 12 dbl kb thrusters
12 ball slam
-switch-

A1 15/12 calorie row
A2 rd2 24 single kb swings
24 hrpu
-switch-

A1 15/12 calorie row
A2 rd3 12 alt dbl kb snatches
12 ball slam
-switch-

Tuesday 12.18.18

Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold

Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10

WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over

Monday 12.17.18

Warmup
bike 2 min
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
3 rds - 10 air squats, 10 sec hshold, 10 push ups

Strength / Skill
Bench
10x50%
10x50%
8x60%x
6x70%
4x80% +2

WOD
21-15-9
Hang Snatch 96/65
T2B
2 min transition
Annie
50,40,30,20,10
DUs
sit-ups

Friday 12/14/18

Warmup
bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold

Strength / Skill
10 emom
OHS
min 1-4 3x
min 5-7 2x
min8-10 1x

WOD
Buy-In 100 DUs
21-15-9
Overhead barbell lunges (50%-60% of today's 1rm)
KB Swing
Buy-Out 1,000 m Row

Tuesday 12.11.18

Warmup
"bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

5 jefferson
5 good morning
3 high hang snatch pull +
3 mid hang snatch pull +
3 low hang snatch pull +
3 bergener snatch balance

Skill Work

6 min emom
1 hang power snatch + 1 hang snatch + 1 snatch (50-70%)

WOD
5RFT
1 Rope Climb
20 DB snatches L+R=2
10 Pull up

Monday 12.10.18

Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility

Strength / Skill
1, 5x3 front squat
2a 3x10 Med ball clean
2b. 3x10 laying kb t2b progression

WOD
21-15-9
C&J 135/95
t2b

Friday 12.6.18

Warmup
bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back

Mobility / Skill
3 rds
5 GHD back
5 db row
10 deep squat jumps

WOD
Christine
Coaches Choice

Wednesday 12.5.18

Warmup
bike - 10 cal
row - 500/400m
3 rds:
10 air squat
10 push up
10 jump squat
wrist clock work mobility
bear crawl down - high kicks back
crab walk down - high kick back

Strength / Skill
Press Complex
15 min to establish
strict to 1rm - pp to 1rm - jerk to 1rm

PARTNER WOD
partner 2pp - 4rds each
a1 row for cal
a2 complete obstacles
[must bring weight with you to each station by farmer carry] 10 db snatch ea l+r=1 53/35-
10 box jump 24/20
10 burpee plate jump
10 db shoulder press ea l+r=1 53/35
db farmer carry back and switch

Tuesday 12.4.18

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Strength / Skill
Bench
10 min emom
alternate bench and DM arnold presses
[bench - 2,2,2,1,1]

Metcon
for time - 15 minute:
10 Bench [70% of your 1 rep max from today's skill] 12/10 Bike cal sprint
DB Thrusters 50/35

MONDAY 12/3/18

Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back

Strength / Skill
CLEAN - 10 emom
increase load each round

WOD
7 RFT
1 Rope climb
3 Hang Power Clean + Hang Squat Clean
[70% of your 1 rep max from today's skill] 5 Deficit hspu

Coaches Choice Finisher

Thursday 11.29.18

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
8 EMOM
Alternate
6 Deadlift 70%
6 DB Bicep Curl

WOD
4RFT
10 SDHP
20 T2B
30 DU

Friday 11.23.18

Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work

Strength / Skill

"4x8 (70%)
Front Squat
DB Press

Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU

Tuesday 11.20.18

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Strength / Skill
"4x8 (70%)
bqt squat
Push Press

WOD
30-20-10
lunge 95/65
burpee

Monday 11.19.18

Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back

Strength / Skill
4x8 (70%)
Bench
DB rows

WOD
10 min amrap
10 Power Clean 135/95
10 Pull ups

Friday 11.16.18

Warmup
"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work

Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds

WOD
"buy in 1000m row
21-15-9
front squat 95/65
t2b
kb swing 53/44, 44/35, 35/26

Thursday 11/15/18

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
Back Squat
5x3 increase 70-80%
then,
OHS
5x1 increase load

WOD
Amrap 15 min
5 S2OH 115/75
10 DL 115/75
15 Box Jumps

Tuesday 11.13.18

Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls

WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row

Thursday 11.8.18

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+

post skill:
20x laying back bent knees side to side
10x cobra to child pose

WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump

Tuesday 11.6.18

Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups

Strength / Skill
Strict Press
5x50, 4x60, 3x70, 2x80, 1x90, 1xmax +2x

WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu

MOnday 11.5.18

Benchmark
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Thursday 11.1.18

Warmup
500/400 row
alt lunges down - high kicks
alt side lunges down - high knees back
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
max kip hspu + 10 push up

grab empty bar
5x good mornings
5x jefferson
5x rdl
5x front squat

Strength / Skill
7 min emom
1 power clean + 2 Fsq
add load each rd

WOD
15-12-9 for time
row
squat clean135/95
hspu

Tuesday 10.30.18

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups

Strength / Skill
Strict Press
3x50, 2x60, 1x70, 1x80, 1x90, 1xmax
5 v sit-ups each rd

WOD
7RFT
5 S2OH 135/95
7 T2B

Monday 10/29/18

Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
bear crawl down - jog back
Strength / Skill
Bench Press + Dumbell Curls
5x3 (increase load)
5x5 dbl curl - L+R together
WOD
5 RFT
5 Muscle ups
7 Box jumps
9 Cal Row

Friday 10/26/18

Strength / Skill
back squat
ohs
see whiteboard
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Tuesday 10/23/18

Warmup
bike 2 min

10 air squats
10 squat jumps
alt lunges down
ape walk down
repeat

wrist clock work

Strength / Skill

6min emom
1 dl + 1hpc + 1fsq

WOD
2rds
3 squat clean 135/95
10 bar push ups
1 rope climb
2rds
3 squat clean 155/115
10 bar push ups
1 rope climb
2rds
3 squat clean 175/135
10 bar push ups
1 rope climb

Thursday 10.18.18

Warmup
2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
3rds -10 air squat + 5 squat jump + 10 push up + 5 arch up

Skill Work
15 min to prep for wod

WOD
Chipper - starts at 30min after
50 Wall Balls 20/14
50 Double-Unders
40 Box Jumps 24/20
40 Double-Unders
30 Toes-to-Bar
30 Double-Unders
20 Chest-to-Bar Pull-Ups
20 Double-Unders
15 Cleans 135/95
15 Double-Unders
10 Jerks 135/95
10 Double-Unders
5 Snatches 135/95
5 Double-Unders

Wednesday 10.17.18

3 min Bike

A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats

2rds of junkyard dog with your official partner
PARTNER WOD
Partner relay
20 minute amrap
Bike for total calories (seatless)
DOWN:
wreck bag step ups 50/25
single arm kb lunges
15kb swings 53/44, 44/35, 35/26, 26/18
Back
single arm kb lunges same
10 Box jumps
score = total rds + total calories

Tuesday 10.16.18

Warmup
Warm up:
row 12/10 calories
10 Air squats
10 jump squats
Down - Alt lunges Back - high kick
Down - Bear crawl - high knees
Bear crawl to hand stand hold

Skill Work
6rds Tabata 20/10
Alternating
Strict pullup /
Strict hspu
Kip to pull up/ctd or MU

WOD
12/10 cal row
10/8 ring/box dips
8/6 deficit hspu
1 rope climb

Friday 10.12.18

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps

Skill Work
Bench Press
+ DB row
bench 5x50, 4x60, 3x70, 2x80, 1x90, 1x90+,
DB row 5R+5L ahap

WOD
15 min amrap
10 cal Row
5 DL225/155
10 WB20/14
5 Burpees

Thursday 10.11.18

Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups

Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh

WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb

Wednesday 10.10.18

Warmup
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
8 min EMOM
Partner alt
Hang Snatch 3x (50%)
Snatch Balance

PARTNER WOD
4 RFT
Run 400 - together
4x Alternate -1sn+2ohs ea
4 sync wall walk

135/95

Monday 10.9.2018

Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps

Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives

WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1

Friday 10.5.18

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold

Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90

WOD
3RFT
30 DUs
20 k2e
10 oh squat

Tuesday 10.2.18

Warmup
coaches choice

Skill Work
12 min EMOM max
Hand Stand Hold
Russian KB swings
KB shoulder press

Metcon
Buy in 1000m row

21 Deadlift 225/155, 185/125, 155/95, 135/75
21 Wall ball 20/14, 14/10, 10/8

15 Hang Clean 155/115, 135/75, 115/65, 85/45
15 Wall ball 20/14, 14/10, 10/8

9 S2OH 135/95, 115/75, 85/45
9 Wall Ball 20/14, 14/10, 10/8

Monday 10.1.18

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
3 x 5 scap pull

Skill Work
emom 9min
3x5 front squat (50, 60, 70)
3x5 hang snatch (50%)
3-5 kip

WOD
For Time:
10-1 ladder down
ctb (pull-up, ring row)
squat snatch 95/65, 65/45, 55/30

Friday 9.28.18

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10 sec handstand hold

Skill Work
8 rounds e90om
Alternate
3 Shoulder Press
3 Front Squat
use the same weight - keep increasing load each round

Chipper
50 wall balls 20/14, 14/10
40 toes thru ring
30 thrusters 135/95, 115/75, 95/65, 85/55, 75/45, 65/35
20 ring rows
10 walking push ups

Thursday

Skill Work
emom back squat
3x50, 3x60, 2x70, 2x80, 1x90, 1x90+,
Metcon
10 rounds
1 hang snatch
2 oh squat
3 burpee over bar

135/95, 115/75, 95/55, 85/55, 75/45, 65/35

Wednesday 9.26.18

Warmup
partner warm up
a1 jog 1x around
a2 air squat
switch
a1 jog
a2 alt lunges
switch
A1 jog
a2 side to side lunges
switch
a1 jog
a2 pushups
PARTNER WOD
a1 row
a2 Alternate ladder up 1-5
DL
S2OH
switch
alt ladder down 5-1
a1 row
a2 muscle ups / Ball Slam
switch
alt ladder up 1-5
a1 row
a2 kb / goblet squats
switch
a1 row
a2 ladder down 5-1
t2b
burpee full extension
switch

Monday 9.24.18

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Tabata 20/10
hshold / squat jump

WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]

Friday 9.21.18

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL
bar only 5x good morning
bar only 5x jefferson
bar only 5x rdl

set DL weight (50%)
Strength / Skill
Deadlift:
10x50, 3x60, 3x70, 3x80, 1x90, 1xmax, 1xmax

Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"

Monday 9.10.18

Warmup
Bike 15 cal
10 air squat - 10 side to side
Down - alt lunges Back - high kicks
Down - bear crawl Back - butt kicks
Down - crab walk Back - high knees
Down Ape walk - Back -
3x 10 sec hand stand hold

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
spend 5 min on:
cobra to child pose
laying knees side to side

Metcom
21-15-9 Reps for time:
Power Clean (135/95, 115/75, 95/65, 85/55, 75/45, 65/35)
Handstand Push-ups

Cash Out

Pending on time and athletes Coach can select a short cash out finisher

Tuesday 9/4/18

Warmup
3 min Bike alt lunges down - high kick back alt side down - high kick back ape walk down - jog back 20 Air Squats 10 Squat Jumps 5x cobra to child pose (10sec hold) laying back side to side

Strength / Skill
Front Squat 8 min EMOM - 5x50,5x60,4x70,3x80,2x90, 1rm, 10x70,5x80

Metcon
"buy-in run 800m
5 squat clean 125/85
du 50
4 squat clean 145/105
du 40
3 squat clean 165/125
du 30
2 squat clean 185/145
du 20
1 squat clean 205/165
du 10

Monday 9.3.18

Benchmark
THE SEVEN
7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Friday 8.31.18

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax

Metcon
Row 400m
C&J 4 155/105
DU 40

Row 300m
C&J 3 175/125
DU 30

Row 200m
C&J 2 195/145
DU 20

Row 100m
C&J 1 205/155
DU 10

Wednesday 8.29.18

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
Partner Handstands - progression
Group HS Walk

PARTNER WOD
partner wod - 20 min
a1 rows for max calories while A2 performs task then switch
row max calories
weighted OH lunges
5 burpee plate jump
weighted OH lunges
10 KB swing
1 Rope climb
switch

Tuesday 8.28.18

Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Warmup
400m jog
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks
10 air squats, 10 squat jumps
wrist clock hold

Strength / Skill
EMOM 8 min
deadlift
build to 1rm
min 1-2 5reps
min 3-5 3 reps
min 6-8 1 rep

Metcon
Bear Complex (7)
400m run
135/85,

Bear Complex (7)
400m run
155/105

Bear Complex (7)
400m run
175/125

weight mgmt - if you need more than 5 second rest between each set your weight is too heavy

Monday 8/20/18

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Strength / Skill
EMOM 8 min
Bench
build to 1rm
min 1-2 5reps / 5 air squats
min 3-5 3 reps / 3 air squat + 3 scap pull
min 6-8 1 rep /5 air squats / 5 scap pull

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Thursday 8/16/18

Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose

Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep

WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50

95/65, 85/55, 75/45, 65/35
do not pause more then 3sec

Wednesday 8/15/18

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Strength / Skill
EMOM 10 min
S2oh from rack
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

PARTNER WOD
2RFT - 30 min time cap
2 person
50standing bike (no seat)
40 wall ball shots
30 burpee box jump overs
20 hang sumo high pull 95/65
10 wall walks

Tuesday 8/14/18

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
EMOM 10 min
Front Squat
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

WOD
5RFT
1 rope climb
3 squat clean
5 t2b
200m run

185/135 rx
155/105 mrx
135/85 sc

Thursday 8/9/18

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
Back Squat
5 rds every 90sec
5reps building to ahap

WOD
12 min amrap
10 DB Snatch
10 T2B

Wednesday 879/18

3 min Bike

A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

junk yard dog
Strength / Skill
"Deadlift
5 rds every 90sec
5reps building to ahap
WOD
"3 person team
12 min amrap
1. row for max cal
2. bike for max cal
3. 20 wall ball
wb controls the pace

Monday 8.6.18

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Push Press
5 rds every 90sec
5reps building to ahap

WOD
21-15-9
DB/KB thrusters
hspu
50/35
35/20 sc/50+rx

Wednesday 8.1.18

50 cal Bike
50 kB swing
Run 800m
50 kB swing
50 Box jumps
50 cal Row
50 kB swing
50 Box jumps
50 ball slam

Thursday 7.26.18

Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean

SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm

WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls

Wednesday 7.25.18

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog

Strength / Skill
partner ladder
1-10 burpee
10-1 back squat (95/65)
WOD

1000m row split
10 thrusters ea 95/55
800m row split
8 thrusters ea 105/65
600m row split
6 thrusters ea 115/75
400m row split
4 thrusters ea 125/85
200m row split
2 thrusters ea 135/95

Thursday 7.19.18

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear

Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x

Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute

WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run

Wednesday 7.18.18

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Skill Work
emom 8 minutes
partner cleans - 1 clean + 1 hang clean
2x 70% of 2rm each

PARTNER WOD
30 cal row
60 kb swing
30 cal row
60 box jump
30 cal row
60 s2oh 155/105
30 cal row

Tuesday 7.17.18

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU

WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up

Monday 7.16.18

Warmup
3 min Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Strength / Skill
Back Squat
12 minutes to establish 2 rep max

WOD
4rft
10 t2b
15 db thrusters 50/35
20 cal row

Thursday 7.12.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12

WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows

Tuesday 7.10.18

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT - 2 REP MAX
15 minutes to build to 2 rep max

WOD
LADDER TIME
1-10 burpee
10-1 wall ball shots

transition 3 minutes

ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Thursday 7.5.18

6 min emom
a. Front Squat 3 x75%

WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Wednesday 7.4.18

July 4th 1776
Independence Day

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 rep

Tuesday 7.3.18

Warmup
bike or jog or row 2min
Ape Walk down - high kicks back
Crab Walk - high kicks back
Seal Rock Cobra to Childs pose 10x
Wrist Clock Mobility Hands and knees and stretch it out

Skill Work
Wait for coach - all at once burgener drill 3x
8 min to establish 80-90% - Hang Power Snatch + OHS 2+2 (2) -
wait for coach to start clock
4 minute EMOM - min 1-3 =Snatch 3x1, min 4 =1x4

WOD
15 minute amrap
5 BTN snatch grip Push Press 155/105
10 t2b
15 cal row

Friday 6.28.18

Warmup
"
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Wednesday 6.27.18

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

Tuesday 6.27.18

Warmup
"
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"

WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"

Monday 6.25.18

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu

Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom

WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups

Friday 6.22.18

Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row

5 min transition

15-12-9
front squat 19/75
kb swing 53/35
row

Thursday 6.21.18

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Skill Work

10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust

WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each

Wednesday 6.20.18

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

WOD
3) 8 minute wods

Monday 6.18.18

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
30 push ups

Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90 +2

WOD
21-15-9
hang power snatch 95/65
K2E

Coaches Choice

Friday 6.15.18

Warmup

3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT ESTABLISH 1 RM AND LOG

WOD
7 rft
7 hang clean 155/105
7 burpee
7 T2B

Thursday 6.14.18

Strength / Skill
"DEADLIFT ESTABLISH 1 RM AND LOG"
must be engaged from start to finish - do not drop bar

WOD
"For Time:
In 100 DUs
3rds
10SDHP
20 Ball Slam
30 Wall Ball
Out 100 DUs"

Wednesday 6.13.18

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Strength / Skill
1RM STRICT PRESS

PARTNER WOD
partner chipper (2)
4rft
40 row
30 kb swing
20 hspu
10 kb snatch

Tuesday 6.12.18

Warmup
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
1 RM BACK SQUAT
WOD

12 min amrap
3 Hang Power Snatch 135/95
5 Overhead Squat
7 Box Jumps

Monday 6.11.18

Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG

WOD
7 Min amrap
7 Thrusters 95/65
7 CTB

Friday 6.8.18

Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb

Thursday 6.7.18

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
5RFT
10 CTB
30 DUs

Wednesday 6.6.18

Warmup

3 min warm up
Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

PARTNER WOD
"partner wod (2)
100 cal bike
100 wal balls
80 cal row
80 push ups
60 DUs
60 Box Jumps
40 S2OH 135/95
40 Bar Jump Over
20 OHS 135/95
20 Burpees

Tuesday 6.5.2018

Warmup
3 min Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Skill Work
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD

6 RFT
15 KB swing 53/35, 44/26
15 jump squat w sandbag

Coaches Choice Cash Out

Monday 6.4.18

Warmup
3 min Bike
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
12 min amrap
200m run
5 Clean
225/165 rx+
185/135 rx
155/105 sc / mrx

Coaches Choice Finisher
based on time

Friday 6.1.18

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats

Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal

WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort

Thursday 5.31.18

Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Skill Work

Bench 5x3

WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row

Tuesday 5.29.18

Warmup
3 min warm up on Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean

Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)

WOD
4RFT
35 DU
25 weighted sit ups
15 cal row

5/28/18

Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Friday 5.25.18

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips

Coaches Choice Finisher

Thursday 5.24.18

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X8 AHAP
B. DB BICEP CURL 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
15 Min time cap
increasing ladder
1,1,2,2,3,3,4,4,5,5,etc..
pull up
box jump 24/20

Coaches Choice Finisher

Wednesday 5.23.18

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Strength / Skill
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHAP
goal: 3 second lowering phase each rep

PARTNER WOD
100 cal row
80 kb swing
60 burpee box jump over
40 S2OH 155/105
20 OHS 155/105
10 wall walk

Coaches Choice Finisher

Tuesday 5.22.19

Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. BACK SQUAT 4X8 AHAP
B. STRICT PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
7 RFT
5 T2B
7 Hang Power Clean
115/75

Coaches Choice Finisher

Monday 5.21.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review

Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)

Coaches Choice Finisher

Friday 5.18.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row

Thursday 5.17.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric

WOD
15 Min AMRAP
15 Wall Ball
15 T2B

Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out

Wednesday 5.16.18

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6

PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85

Tuesday 5.15.18

Warmup
3 min warm up
Bike or Row

2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press

Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP

Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)

WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee

Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!

Monday 5.14.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench

Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)

WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125

Coaches Choice Finisher

Depending on timing Coach reserves the right to add their own finisher!

Friday 5.11.18

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

10 air squats + 10 squat jumps


Skill Work

A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP

WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups

Thursday 5.10.18

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP

WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up

Wednesday 5.09.18

Warmup
3 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR

PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea

Tuesday 5.8.18

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP

WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP

Monday 5/7/18

Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP

WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run

Friday 5.4.18

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell

- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP

WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute

Cash Out
Tabata 20/10
8rds - t2b

Thursday 5.3.18

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work

A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP

WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95

Cash Out
SIT-UPS WEIGHTED 45/25

Wednesday 5.2.18

Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X10 AHAP
B. WEIGHTED DIPS 4X10 AMRAP

PARTNER WOD
Partner Chipper - 2 athletes
100 cal bike
80 kb swing [american] 60 box jumps
40 wall ball shots
20 squat clean 135/95
10 burpee bar jump-over

Tuesday 5.1.18

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP

WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping

Cash Out
ROW 500 METERS FOR TIME
record time

Monday 4.29.18

Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"

WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS

Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups

Friday 4.27.18

Warmup
3 min warm up
Bike, Row or Jog

jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups

Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA

WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)

Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups

Thursday 4.26.18

Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP

WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run

Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15

Wednesday 4.25.18

Warmup
3min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHA

WOD
2 PERSON PARTNER SPRINTS
10 rds for time
1 Squat Clean 225/155
10 kb russian swing
5 cal bike

Cash Out
PARTNER SPRINTS 6X100M

Tuesday 4.24.18

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BACK SQUAT 4X8 AHAP
est 70% of 1 rm but, ideally AHAP
B. STRICT PRESS 4X8 AHAP"
est 70% of 1rm. ideally AHAP

WOD
30-20-10 LUNGE 95/65 BURPEE
options: OH barbell, Front Rack, Back Rack

Cash Out
ROW 500 METERS FOR TIME
record time

Monday 4.23.18

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted

WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)

Cash Out
PUSH UPS
100 push ups for time - record and note any modifications

Friday 4.20.18

Warmup

3 min bike, row, jog or jump

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"

Skill Work
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"

WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Coaches Choice

Thursday 4.19.18

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1

Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Wednesday 4.18.18

Warmup
3-5 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 push ups

Skill Work
Partner Hang Snatch
50-60%1rm
6min emom 3ea

PARTNER WOD
2pp Partner
5RFT
10 cal row
15 dips
20 weighted sit-ups
25 DU

A1 goes
A2 follow right behind

Cash Out
Coaches choice

Tuesday 4.17.18

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1

Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb

Cash Out
If time permits Coach will add a 3-5 min finisher

Monday 4.16.18

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work

Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1

WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb

Cash Out
Coach will end your day with a 3-5 min finisher

Thursday 4.12.18

Warmup
 0-10
bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab a PVC and an empty bar and await instruction

Skill Work
9min emom
1 C&J (split)

Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form

WOD
5RFT
9 Bench Press 70% of 1rm
12 box jump 30/24, 24/20, 20/12

Wednesday 4.11.18

Warmup
3min bike or row

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

PARTNER WOD
 30 min amrap + max calories
3 person teams
a1 bike for total cal
a2 10 ball slam, 10 burpee box jump over, 10 kb swing, walking lunges
a3 row for total cal
keep switching

Tuesday 4.10.18

Warmup
 3 min bike or row

Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose

Skill Work
9 min emom
Deadlift
3 each min @ 75% 1rm
build to 75 % by set 4
* wait for coach empty bar warm up instruction
Metcon
14min AMRAP
5 Hang Snatch 135/95
10 T2B

Monday 4.9.18

Warmup
3 min on bike or row

then,
10 air squats +
alt lunges down jog back

10 air squats + side to side down jog back

10 air squats + duck walk down jog back

Skill Work
9 min emom
Back Squats
3 each min @ 75% 1rm
build to 75 % by set 45
WOD
4RFT
20 cal row
10 hspu
20 weighted sit ups

Friday 4.6.18

Warmup
0-3
bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
10 hrpu
10 sit-ups
Skill Work
EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Thursday 4.5.18

Warmup
0-10
bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work
 EMOM Clean & Jerk
7x1
start approx 60%-70% and continue to add to max lift
* coach led - split jerk
Metcon
For Time:
50 Thrusters 115/75
every time you break complete 5 pull-ups

Wednesday 4.4.18

Warmup
 0-3
bike or row

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

Tuesday 4.3.18

Warmup
0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work
EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
WOD
5RFT
10 Pull-ups
10 Box Jumps
10 KB swings

Monday 4.2.18

Warmup
 0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab an empty bar and await instruction

Skill Work
EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
Metcon
11 Min AMRAP

5 hang power snatch 95/65
40 DUs
10 V sit-ups

* coach led burgener warm up

Friday 3.30.18

Skill Work
6 min press complex
1 strict + 1 push + 1 jerk
WOD
Ladder
1-10 hspu
10-1 wb
+
1-10 goblet squat
10-1 kb swing

Wednesday 3.28.18

Warmup
 0-3
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Skill Work
bar muscle up progression
PARTNER WOD
2 person partner
25min
Row for max calories
5 BMU
10 Box Jump
15 hrpu

a row
b complets circuit
switch
record number of rds and total calories

Tuesday 3.27.18

Warmup
 0-3 warm-up
bike or row

4-10
10
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work
6x5 Deadlift EMOM for 6 min
build to 3rd set of 70%
WOD
4RFT
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45

Monday 3.26.18

Warmup
0-3 warm up
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
PVC mobility
Skill Work
6x5 Front Squat EMOM
for 6 Mintues
build to 3rd set @ 70% 1rm
WcG Benchmark
SNATCH/DU
75 Power Snatch for time
at top of every minute perform 20DU

Friday 3.23.18

Warmup
0-3
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Skill Work
2-20 min
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)
Chipper
start at 30
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups

Thursday 3.22.18

Warmup
 0-12
bike or row for 3 min
20 air squats
10 squat jumps
duck walk - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
monster walk backwards and frontwards back
Skill Work
6x4 Back Squat EMOM (from rack)
6 minutes @ 70% of 1rm
Metcon 
amrap 15 min
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam

Wednesday 3.21.18

Warmup
 0-3
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee
Skill Work
15-25 partner alt hang cleans
6min emom 4each
50%-60% 1rm hc
PARTNER WOD
30-
2pp partner chipper
3-2-1
3rds
30 cal row, wb, kb
2rds
20 s2oh, hspu
1rd
10 wall walks
FInsher
Coaches Choice

Tuesday 3.20.18

Warmup
 0-3 warm-up
bike or row
4-10
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x4 Front Squat EMOM
6 minutes @ 70% of 1rm
Metcon
5 RFT
5 Snatch
5 OHS
25 DUs
135/95,105/75, 95/65, 85/55, 75/45, 65/35
Cool Down 
Coaches choice

Monday 3.19.18

Warmup
0-3 warm up
bike or row

4-10 dynamic movements

10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

spend the remaining time hanging scap pulls

Skill Work
6 min emom
modified bear complex (2x5)
WCG BENCHMARK FRAN ++
for time
21-15-9 thrusters 95/65, 85/55, 75/45, 65/35
15-12-6 pullups
9- 6-3 burpee bar jump over
3- 2-1 Rope Climb

Friday 3.16.18

Warmup
 0-3
bike or row

4-9
10 air squats
5 jump squats
jog around

side to side stationary lunges
jog around

5x 10sec cobra to 10sec child pose
5x down dog push ups
20 alt DB press ( 5-15lb]

Skill Work
15 min of work
Gymnastics
handstand kipping drills
Hand stand walks
Metcon
1-10 k2 e
10-1 med ball clean
1 clean and jerk each rd
[70% of 1rm]
Coaches Choice

Thursday 3.15.17

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work 
6 min emom
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping

Metcon
5RFT
8 Bench Press (70% of 1rm)
20 KB Swing 53/35, 44/26, 35/18

Wednesday 3.14.18

Warmup
 0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap

Skill Work
6min emom
25 DU
(if u can get a du here and there count every jump)
PARTNER WOD
Partner sprints (2)
RFT ea

5 back squat (60%-70%1rm)
5 CTB
5 cal bike

Tuesday 3.13.18

Warmup
 0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work
Front Squat from rack
6 EMOM x4 front squat at 70% 1rm)
(not fast! controlled down and up)
Metcon
5min row for total meters
3 min transition
150 wall balls
at the top of every minute perform 1 squat clean(70% of 1rm)
PRACTICE
DUs4-6 rds 20/20

Monday 3.12.18

Warmup
0-3 warm up
bike or row
4-9 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
grab a PVC for pass thrus and moblity

Skill Work
6 min emom
btn sn grip
1 strict, 1 push, 1 jerk
[same weight ea rd however, add weight ea rd]
Metcon
10 RFT
1Snatch 70% of 1rm)
5 hspu strict (add mats if needed but strict no kip)
10 ball slam 40/30, 30/20, 20/10
[coach to review with the group to warm up with a bar only burgener, than practice a few strict pull ups adding mats if needed]
PRACTICE
DUs utilize extra time for work on DUs
20/20

Friday 3.9.18

Warmup
 0-3
bike or row

4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups

Skill Work
10-25
Muscle up progression (bar / rings)
Metcon
1000m row
Bear complex (7x)
(70% or 1rm clean)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Thursday 3.8.18

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
Skill
11-20
8 min emom
C&J
Warm up then start with 55-65% and keep increasing weight
WOD
25-55
For time:
1 round of:
30 hang power cleans
15 ring dips
3 rope climbs

Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs

Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb

115/75, 95/65, 85/55, 75/45, 65/35

Wednesday 3.7.18

Warmup
0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap
PARTNER WOD
2ppl partner wod
4RFT
40 DU
20 Deadlift 225/155, 185/125, 155/ 105, 135/85
20 Box Jumps 24/20, 20/15, 15/12

Tuesday 3.6.18

Warmup
 0-3 warm-up
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6 Min EMOM
Deadlift (70% of 1RM)
Metcon
AMRAP 12 min
8 power snatch
8 burpee

95/65, 85/55, 75/45, 65/35

Monday 3/5/18

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

Skill Work
10-15 coach led warm up

16-22
6min emom
2 squat clean
70% of 1 rep max

WOD
25-29 review
30-55 wod

5RFT
12 Push Jerk
15 Pull up

115/75, 95/65, 85/55, 75/45, 65/35

Saturday 3.3.18

Thursday 3.1.18

Wednesday 2.28.18

Tuesday 2.27.18

Monday 2.26.18

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

Prep Work
Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Benchmark
 CROSSFIT TOTAL
Back Squat - 1RM
Press - 1RM
Deadlift - 1RM
Cash Out
work on ONE weakness - see coach for assistance

Saturday 2.24.18

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Read the scorecard for full event details.
Scroll for scaling options.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.


Related:
• Nicole Carroll's Tips and Demo for Open Workout 18.1


Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Friday 2.23.18

Warmup
bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
 11-25
Press Complex
From rack: Strict, Push, Jerk
3x3 each
moderate weight and increase each set
Partner Wod
10 rounds total
10 cal bike
10 ball slam
10 wall ball shots
10 burpees
partner follow each other but, cannot pass each other

Thursday 2.22.18

Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back

Skill Work
15min to set-up and prep for wod

WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45] 500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans

record # of rds

Wednesday 2.21.18

Warmup
0-3
bike or row

4-9
2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 burpee clap

PARTNER WOD
partner wod
row 5000m
100 wb 20/14, 14/10, 10/8
100 kb swing 53/35, 44/26, 35/18
100 OH squat 95/65, 85/55, 75/45, 65/35

one athlete rows while the other works on chipper
when chipper is completed both athletes finish row

Tuesday 2.20.18

0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
Skill Work
3rds
10 k2e
10 ring row
10 squat jumps
Metcon
15 min amrap

9 deadlifts 155/105, 135/95, 115/75, 95/65
12 push-ups
15 box jumps 24/20, 20/15, 15/12

Monday 2.19.18

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up

Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2

Benchmark
OPEN 17.1
20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12

Friday 2.16.18

Chipper
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 s2oh
10 ctb

155/95, 115/75, 95/65, 75/45

Thursday 2.15.18

Warmup

0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back

Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats

Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats

185/135, 135/95, 115/75, 95/55"

Tuesday 2.13.18

Warmup

bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1

WOD
30-35 review and set up

35-50

On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks

rx 155/105 mrx 115/75
Post reps completed each round

Monday 2.12.18

Warmup

Warm up 0-10

bike or row for 3 - 5 min

10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back

coach led wod specific mobility movements

Strength / Skill
skill 11-20

Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause

WOD

prep/review 21-28

wod 30-50

5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows

53/35, 44/26, 35/18

Saturday 2.10.18

Saturday Partner WOD
WHO IS READY FOR THE GAMES?!

CrossFit Games Open 12.4 (12 Min Amrap)

150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)

Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time

Then
CrossFit Games Open 17.1
For time:

9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs

Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?

Thursday 2.8.18

bike or row for 3 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "

Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over

WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams

Wednesday 2.7.18

Warmup

bike or row for 3 -5 min
2 person partner
RD 1: a1 jog down and around while a2 air squats - switch
RD 2: a1 jog down and around while a2 alt lunges - switch
RD 3: a1 jog down and around while a2 down dog puch ups - switch

Challenge
partner row
5rds each
a1 row300/200
switch

PARTNER WOD
2 person partner wod for time.

Cindy with a twist
10rd total (5ea) 5 pull-up, 10 hrpu, 15 wreck bag squats
a1 goes and a2 can follow right behind - just cant pass

Annie
in half
50,40,30,20,10
jump all
weighted sit-ups 45/25
spilt

Grace

30 C&J 135/95, 115/75, 95/65, 85/55, 75/45
split

Tuesday 2.6.18

Warmup

bike or row for 3 min

alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements

Skill Work
back squat
5sets x3reps starting at 55-65%

WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike

line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1

Monday 2.5.18

Warmup

bike or row for 3 - 5 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
20 air squats - 10 squat jumps

Skill Work
3x10
Russian kb swings
alt straight arm kb presses

Benchmark
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"

Saturday 2.3.18

Warmup
bike or ride for 3-5 min
alt lunges / jog
side lunges / jog
high kicks / jog
inch worm - broad jump / jog

Coach Mike's Madness
Team of 3
150 Air Squats (1-1- 1,2-2- 2)
Then
15 rounds The Seven plus 5000 Meter Row
7 HSPU (Hand Release Scaled)
7 Thrusters (135/105, 105/95, 95/85, 85/65, 55/35)
7 K2E
7 DeadLifts (245/175, 225/155, 185/1115, 135/95)
7 Burpees
7 KB Swings (53/44. 44/35, 35/26/, 26/18)
7 Pull-Ups
A1 - Starts at top of Sevens
A2 – Starts when A1 is completed with Deadlifts
A3 – Chips at 5000 Meter Row
Only 2 Athletes are doing 7 at a time. 5 rounds each.
If 5000 Meter Row completed before rounds are done
Then the row is over and A3 rests.

complete 150 weighted sit ups 45/25

Friday 2.2.18

Warmup
posted on board

Skill Work
t2b progesssion

WOD
5 RFT
20 T2B
30 wall-ball shots, 20/14,14/10, 10/8
20 push-ups

Rest 2 minutes between each round.

Thursday 2.1.18

Warmup

bike or row for 3 min
Form lines:
bear crawl down - jog back
alt front lunges down - jog back
crab walk down - jog back
alt side lunges down - jog back
broad jump down - jog back

Skill Work
coach lead wrist and shoulder mobility
modified burgener warm-up
1rd w pvc
1rd w empty bar
1rd w lite weight
6min emom
3 OH squat
5 squat jumps

WOD
3RFT squats
60 Air Squats
30 Box jumps, 24/20
20 Dumbbell Hang Clean and Jerks, 50/35, 40/25, 30/15

Tuesday 1.30.18

Warmup
bike or row for 3 min

Form lines for:
Down - Bear crawl - Back - jog
Down - Alt lunges down - Back - jog
Down - crab walk - Back - jog
Down - duck walks - Back Jog

Mobility - wrists, shoulders

Skill Work
"3 Rounds
A1: 10ea Bulgarian Spilt Squat
A2: 5x Pull-up negatives
A3: 20 single jump rope"

WOD
"12 Min AMRAP
5 Deadlifts
10 Pull Ups
25 jump rope DU, Singles x2

225/155, 185/135, 155/105, 135/95, 115/75"

Monday 1.29.18

Warmup
Individually:
bike or row for 3 min
Form lines of 3:
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
Inch worm to half way then, broad jump down - jog back

Skill Work
Cleans review
8 min EMOM
1 Dead Lift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press
load 55%-65% max clean
optional - add weight slightly

WOD
For time:
buy-in: 1000 meter Row
9-15-21
Thrusters
Burpee bar jump over

95/65, 85/55, 75/45, 65/35

Friday 1.26.18

Warmup
"bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility "

Wod Prep
empty bar
3 front squat, 3 push press, 1 burpee bar jump over
add lite weight
2 front squat, 2 push press, 1 burpee bar jump over

WOD
"AMRAP 20 minutes of:
20 calories ROW
10 burpees, jumping over the barbell
5 Thrusters
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"

Thursday 1.25.18

warm up
see board

skill
6min emom
1 hang power snatch + 1 power snatch + 2 OH squat 55-65%

WOD
4RFT
9 OH squat 95/65
15 box jump 24/20
21 kb swing 53/35

Wednesday 1.24.18

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"

PARTNER WOD
2ppl partner
5 RFT ea.
a1: 20 cal row
a2: 5 s2oh, 10 ball slam, 15, weighted sit ups

s2oh-155/95, 135/85, 115/75, 95/65, 85/55, 75/45
ball slam- 40/30, 30/20, 20/10
w sit-ups- 45/25, 25/15

Tuesday 1.23.18

Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility

Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps

WOD
3rft
30 cal bike
20 burpee box jump
10 hspu

Monday 1/22/18

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
review of snatch / clean

WOD
EMOM this...

8 rds of:
3 Power snatch
4 burpee bar jump over

4min transition

10 rds
3 squat clean
25 DUs

Friday 1.19.18

Warmup
Bike or Row 3-5 minutes
Coach Led - Dynamic and Static Movements - WOD specific mobility

Skill Work
3rds
a1 5 each bulgarian split squat
a2 10 each tricep kick backs
a3 10 each db rows

Metcon
10 min AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Thursday 1.18.18

Warmup
Bike or Row for 3-5 min
Coach Led Dynamic and Static movements - WOD specific mobility

Skill Work

Snatch Progression
10 min emom
1 snatch add weight each round

WOD
Tabata Barbell

Tabata deadlift, 225/155, 185/135, 155/115, 135/95
Tabata hang power clean, 135/95, 115/75, 95/65, 75/45
Tabata front squat, 115/75, 95/65, 75/45, 65/35
Tabata push press, 95/65, 75/45, 65/35, 55/25

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rds each 2 min transition between rounds

Wednesday 1.17.18

Warmup
Warm up - bike or Row for 3-5 min
Coach led Dynamic and Static movements - WOD specific mobility

PARTNER WOD
Partner chipper:
100 medball sit ups
80 kb swing
60 burpee box jump
40 ball slam
20 hspu
10 wall walk

Cash Out
partner leg ups and down!
2rds each 40/20

partner A lay flat and hold onto partner B's ankles while lifting both legs as high as possible
partner B forcefully pushes partner As legs down - repeat

Tuesday 1.16.18

Warmup
Warm up - bike or row for 3 min
Static and Dynamic Movements
Group led wod specific mobility

Skill Work
Cleans - warm up & progression
pvc, empy bar, lite weight
6 min emom
4 front squat

Metcon
Complete as many rounds as possible in 7 minutes of:
10 power cleans 135/95, 115/75, 95/65, 74/45
20 push-ups

Monday 1.15.18

Warmup
warm up - static and dynamic stretching - coach led mobility

Skill Work
6 min emom
1 Bear Complex

WOD
21 -18 - 15 for time
kb/db thrusters
row (or bike add 3cal)

Friday 1/12/18

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
prep each wod movement with empty bar then add weight gradually

WOD
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of rounds/minutes completed for each ladder

Thursday 1/11/18

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
burgener warm up w pvc, empty bar then weighted bar
https://journal.crossfit.com/article/coach-burgener-explains-the-burgener-warm-up

WOD
4 RFT
20 Power snatches 95/65, 75/45, 65/35
50 double-unders / singles

Wednesday 1/10/17

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
Rowing Technique
https://journal.crossfit.com/article/row-technique-correction-with-ben-bergeron

PARTNER WOD
2 person partner:

5 RFT
Row 1,000 meters
dbl kb lunges down to ring
10 jumping pull-ups
dbl kb farmers carry back

a1 rows 500m and immediately moves to next movement
a2 starts immdiattely when a1 is off rower

Tuesday 1/9/18

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
t2b progression
https://journal.crossfit.com/article/toes-to-bar-progression

Metcon
15-12-9 reps for time of:
Toes-to-bars
Ball Slams 40/30, 30/20, 20/10
Thrusters 95/65, 75/45, 65/35

Monday 1/8/18

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
6x3 emom CLEANS
coach led clean progression
with bar then weight

WOD
Five 3-minute rounds of:
front squats, 10 reps [rx+185/135, 155/105, 135/85, 115/65, 95/45] 10 box jumps rx+ 34/27, 30/24, 24/20, 20/12
Row for max calories

Rest 2 minutes between rounds

Post calories rowed each round

https://journal.crossfit.com/article/fixing-common-rowing-errors

Friday 1/5/18

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
GYMNASTICS:
HS Progression

9 min emom
3rds 40/20

hs hold
hs negtives
hspu

Benchmark:
Diane
21-15-9
Deadlift
hspu

Thursday 1/4/18

Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility

Skill Work

JERK
Progression
walk thru 3 press movements
focus on push jerk and split jerk
[barbell understanding and feet position] 6 min emom
2 push jerk + 2 split jerk

Metcon
3 RFT
3 s2oh
6 kb single arm oh lunge
12 kb swing
24 kb sit ups

Wednesday 1/3/18

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility

Skill Work
CLEAN
Progression
high hang, muscle clean front squat, hang clean, clean
6min emom - 2 pp partner
1 high hang power clean + 1 hang squat clean
50%-60%
optional min increase each rd

PARTNER WOD
2 pp partner
5 RFT each
5 power clean
10 bar jump over
10 cal row
a1 starts and a2 starts when a1 completes bbjo

Tuesday 1/2/18

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
SNATCH
Burgener Warm up:

6min emom
4x hang snatch (2"",4"", 6"", land)

Metcon
10 RFT
1 power snatch
2 oh squat
3 bbjo
4 K2E

135/95, 115/75, 95/65, 75/45

Friday 12.29.17

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"

Skill Work
5 Jefferson Curls
Clean Progression:
6min emom
1 hang power clean + 1 hang squat clean + 1 clean

Metcon
5 RFT
12/10 cal row
5 Manmakers
10 weighted sit ups 45/25

Thursday 12.28.17

Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
inch worm down, carb walk back, 10 dog down push ups
coach led wod specific mobility

Skill Work
bench press 12,10,8,6,4,2

Metcon
"10 rounds
1 DL
3 strict hspu
5 T2B
7 squat jump
275/185"

Cash Out
tabata 4min 40/20
wall sit / low plank

Wednesday 12.27.17

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility

Skill Work
Coach led Jerk review
6min emom
Partner Jerks
1 push jerk + 1 split jerk

PARTNER WOD
"2 person partner sprints - for time
5 rounds ea.
5 s2oh, 5 ctb, 5 cal bike
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"

Tuesday 12/26/17

Warmup
"bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility

Skill Work
"Snatch Progression
6min emom
1 Snatch + 1 Hang Snatch

Metcon
For time:
3,6,9,6,3
Squat Clean 155/95, 135/75, 95/65, 75/45
KB Hang Snatch 53/35, 44/26, 35/18
BBJO"

Friday 12.22.17

Warmup
bike or row 3 min
3rds 10 jumping jacks, 10 air squats, 10 jump squats
coach led mobility

Skill Work
3x10 ghd hip extension, 3x10 bulgarian squats, 3rds of monster walks

Metcon
30 DU
30 kb cleans
30 DU
30 KB Front Squats
30 DU
30 KB Thruster
30 DU
30 KB Swing

Tuesday 12.19.17

Warmup
bike or row for 3min, bear crawl down, alt front lunge back, inch worm down, side lunge back, duck walk down, broad jump back - coach led mobility

Skill Work
3rds - A: 3x10 kb alt arm press, A1: med ball thruster, A2:jump squat

WOD
15min amrap: buy in row 750/600 -8 box jump over, 6 thrusters, 4 burpee bar jump over

Monday 12.18.17

Warmup
bike or row for 3min - 3 rds 10 air squat, 5 squat jumps, 5 down dog push ups - alt front lunges down and side lunges back

Skill Work
3x10 A:close grip bench press (55%-65%) A2:kb halo A3: kb Russian swing

Metcon
5 RFT:
9 DL, 7 HC, 5 FSQ, 3BBJO
rx+135/95, rx115/75, sc 95/55, 75/35

Cash Out
100 weighted sit ups 45/25, 25/15

Friday 12.15.17

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max clean

Metcon
50-40-30-20-10 Reps For Time
Double-Unders/Sit-Ups -
then Immediately do..
3RFT

5 t2b,
10 hspu
15 oh lunges
10 Clean-and-Jerks (135/95 lbs)

Friday 12.15.17

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max clean

Metcon
"50-40-30-20-10 Reps For Time
Double-Unders and Sit-Ups
then
3 Cycles, For Time:
5 pull-ups, 10 pushups, 15 air squats
10 Clean-and-Jerks (135/95 lbs)

Thursday 12.14.17

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max DL

Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"

Wednesday 12.13.17

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
partner hang snatch: 8 min emom alt 4 hang snatch ea at top of minute

PARTNER WOD
"2 person Partner wod:
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Tuesday 12.12.17

Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep front squat

WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."

Monday 12.11.17

Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility

Strength / Skill
12 min Bench Press to establish 1rep max

Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees

Saturday 12.9.17

PARTNER WOD
"3 Person Teams
McGhee and Holleymam
McGhee 30 Min AMRAP (275RX)
5 Deadlifts (225/155 185/135 165/115 135/95)
12 Push Ups
9 Box Jumps
Partner A – Completes Full Round of 3 movements
Partner B – Bike for Calories
Partner C – Rest
3 minute Rest
Holleymam 30RFT (225/155RX)
5 Wall Balls
3 HSPU
1 Power Clean (185/135 165/115 135/95 105/75)
Partners Split however they want. Just need to complete 30 rounds.
Run 400 Together

Frida 12.8.17

Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility

Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ

Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry

Thursday 12.7.17

Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness

Skill Work
12 min back squat to establish heavy singles

Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18

Wednesday 12.6.17

Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.

Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk

PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55

Tuesday 12.5.17

Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work

Skill Work
Hand Stand progression - hold, walk

Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14

Cash Out
4 min tabata 20/10 - bar L hold

Monday 12.4.17

Warmup
400m jog,
3rds 10 air squats, 5 jump squats, 5 down dog push ups
wod specific mobility work w coach

Skill/Progression
8 min emom:
3 Deadlift (55%-65%) [do not let barbell go / lat engagement] 3 burpee bar jump over

Metcon
4RFT:
Row 500/400 m
5 Squat Clean
10 Jump Squat
15 HRPU"

rx 155/95
sc, 115/65
other - 95/55/ 85/45, 75/35

Saturday 12.2.17

PARTNER WOD
3 Person Wod 150’s

Karen Buy-In 150 Wall Balls
A – Chips at Wall Balls
B – 20 Push-Ups
C – 20 Sit-ups
Run 400 Meters Together

Pull-ups 150
A – Chips at Pull-Ups
B – 20 Air Squats
C – 20 V-Situps
Run 200 Meter Together

150 Push Press 95/65 85/55 75/45 65/35
A – Chips at Push Press
B – 20 Ball Slams
C – 20 Frog Jumps
Run 200 Meter Together

150 Calorie Row
A – Chips at Calories
B – 20 Box Jumps
C – 20 KB Swings
Run 400 Together

15 Bear Complex – Split evenly 95/65 85/55 75/45 65/35

Friday 12.1.17

Warmup
3min bike or row or run parking lot - 2rds duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach

Skill Work
Tabata 20/10 - 12x6ea: HSPU progression - strict negatives- Pull Up progression - negatives 90degree hollow hold,

WOD
Row 1000/800
Ladder 10-1 DL, HSPU 225/155
Bike 46/40

Thursday 11.30.17

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach

Skill Work
Hang Clean progression / then, 6min emom 2hpc, 2hc

Metcon
15 Thrusters+Pullups, 12 Thrusters+BBJO, 9 Thrusters+Pullups, 6 Thrusters+BBJO, 3 Thrusters+Pullups

Wednesday 11.29.17

Warmup
2min of bike or row, 20 air squats, 10 squat jumps, bear crawl down and back, crab walk down and back, pvc wod specific mobility w coach

Skill Work
A: snatch progression
B: 6 EMOM alt partner hang snatches [4ea]

PARTNER WOD
partner chipper - 200 du, 60 ball slam, 50 t2b, 40 hspu, 30 burpee box jump, 20 wall walks, 10 rope climb - 200 du

Tuesday 11.28.17

Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

Skill Work
3x10
A: med ball clean
A2: db row
A3: tricep kick back

Metcon
for time:18-15-12-9 - row, kb swing, wall ball

Monday 11.27.17

Warmup
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, 10 alt lunges (R+L=2), 10 side lunges (R+L=2), 5 downward dog pushups
PVC Mobility

Skill Work:
A: 3x10 box front squats front squats 60%-70%
A1: 3x10 russian KB swing
A2: 3x10 arnold db press

Metcon
10 min amrap -
1 HPC -
1 FS
1 S2OH
bar jump over
after each rd add 1rep each

Saturday 11.25.17

Warmup
3min of warm up - you pick - jog 400m, row or bike

2 rds: 15 air squats, 10 squat jumps, 5 down down push ups

1 rd: crab walk down to rig, hanging scap hold - high kicks back

wod specific mobility w coach
2 ppl PARTNER CHIPPER
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Friday 11.14.17

Warmup
12/10 cal bike
down: 10 air squat - duck walk
back: 5 squat jump - high kick
down: 10 air squat - inch worm
back: 5 burpees - butt kicks
down: 10 air squat - broad jump
center: wod specific mobility w coach

Skill Work
10min emom
1-3 Cleans adding weight at your pace

Metcon
For Time:
Buy-in: Row 30/25
Ladder up 1-10 DL 225/155, 185/125, 155/95, 135/75
Ladder down 10-1 WB
Buy out: Bike 40/35

Turkey Day – 11.23.17

Warmup
On Own: 3mim warm up - either run 400, bike or row

As Group: line in a group of three - follow up other down to rig and back
15 air squats then turkey walks (same as duck) - butt kicks back
15 air squats then, turkey walks - high kicks back

As Group: floor mobility - wrist - clockwork, hamstrings

HOLIDAY
3 person Partner WOD - TURKEY WOD - gobble gobble

Wednesday 11.22.17

Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach

Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3

PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch

Tuesday 11.21.17

Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

Skill Work
press complex - back, front OH

WOD
5 Minute AMRAP:
30 Shoulder To Overhead Max Toes Through Rings
STO Weights: 35-39: 155/93 40-44: 135/83 45-49: 115/73 50+ : 95/63

Monday 11.20.17

Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight

WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]


Cash Out

2 sides alt burpee ladder 1-10

Saturday 11.18.17

Warmup
row 15/12 cal or 12/10 cal bike - 3 rds 10 air squat with 2 second pause at bottom 5 jump squat, 5 hrpu - bear crawl, duck walk - high kick - inch worm - butt kick - wod specific mobility - on own

Coach Mike's Madness
Three Team Partners
99 Problems – But You’re Not One of Them

Split Reps Evenly - Only one person works at a time. Move onto next
movement when all 99 reps are completed. The two people that are
resting need to do 10 pushups during each movement once.

99 Cal Row/Bike
99 Burpee Pull-Ups
99 KB Swings (53/44, 44/35, 35/26)
99 Box Jumps (24/20)
99 DB Snatches (50/35, 40/25) (L/R =1)
99 Weighted Sit-ups (45/25)
99 Goblet Squats (53/44, 44/35, 35/26)
99 Dips off Box
99 Cal

Friday 11.17.17

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - 2rds10 air squats 5 squat jump, 5 dog down push up - wod specific mobility w coach

Skill Work
3rds ea. 20/10a: a:handstand hold - b:kb farmer carry - c: ghd back

Metcon
9-15-21 - HSPU + DL 225/155, 185/135,` 155/105, 135/95

Thursday 11.16.17

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobilty w coach

Skill Work
10 min emom: 1 HC + 1C (add load each min)

Metcon
5 RFT - 5 C&J, 10 T2B, 15 cal row

Tuesday 11.14.17

Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach

Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull

Benchmark
FRAN

21-15-9
Thrusters (95#/65#)
Pullups

proper weight selection important - coach will recommend
10 minute time cap

Monday 11.13.17

Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach

Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball

box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8

Saturday 11.11.17

Warmup
row- 500m- 3 rounds- 10 air squats, bear crawl down, 5 jump squats, crab walk back

PARTNER WOD
2 Person Wod :
1000 m buy-in
100 SDHU
100 partner wall ball sit-ups
100 Wall balls
100 push press
100 push ups
every 5 mins 5 Burpees together

Friday 11.11.17

Warmup
buy-in 12/10 cal bike
duck walk down- high kick back
inch worm down - butt kick back
front lunges down - side lunges back
15 air squat - 10 squat jump - 5 burpee clap
wod specific mobility w coach

Strength / Skill
a: Back squat 7x1

b: heavy snatch grip pulls (pause and explode 2+2) 90%, 100%, 110%
- wait for coaches' instruction

WOD
5RFT:
1rd = Hang Power Snatch, Power Snatch + OHS, Hang Snatch, Snatch + OHS

(must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'RD" you have 1 minute before you can start next "rd"

Thursday 11.9.17

Warmup
12/10 cal row, 3rds 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach

Strength / Skill
Deadlift / Burpee tabata 8rds 20/20
alternating - Deadlift - Burpees

WOD
3rft: 12 back squat - 400m run
rest 3min
3rft 9 power clean - 24/20 cal bike
rest 3min
3rft 6 thruster - 24/20 cal row
135/95, 115/75, 95/65, 75/45

Tuesday 11.7.17

Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps, front lunges down, side lunges back - wod specific mobility w coach

Skill Work
Gymnastics Skills/Progression 3rds each 90/30 - a:hand stand walk b:pull up kip work, rope climb

Metcon
For Time: 25 min cap
100 DU 20 hspu, 40 cal bike, 4 rope climb, 20 cal row, 20 pull ups
50 DU, 15 hspu, 20 cal bike, 2 rope climb, 10 cal row, 10 pull ups

Monday 11.6.17

Warmup
row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.

Saturday 11.4.17

Warm-up
1st: get on rower or bike for 3min. (or jog a 400m)
2nd: 5x toe touches - hands up high for full extension and down to toes/skins
3rd: Down and Back - Bear Crawl - Crab Walk - Front Lunge - Side Lunge -
4th: 2x - 10 jumping jacks + 10 air squats + 10 squat jumps

Coach Mike's Madness
3 Person Wod
Buy-In 120 Cal row - Split Evenly

120 Pull-Ups
Partner 1 - Chips Away at 120 Pull-Ups
Partner 2 – Hollow Hold
Partner 3 - 120 Person jump over who is Hollow Hold

Rotate whenever someone needs a rest or if Hollow Hold breaks

120 Sandbag Step-Ups on box (50/25)
Partner 1 – Chips away at 120 Sandbag Step-Ups
Partner 2 – Elbows Plank
Partner 3 – 120 weighted Sit-ups (45/25, 25/15)

Rotate whenever someone needs a rest or if Plank breaks

120 Cal Bike
Partner 1 - Chips away at 120 Cal Bike
Partner 2 - 200 Meter Sandbag run
Partner 3- 120 KB Swings (53/44, 44/35, 35/26)

Rotate after each 200 Meter Sandbag Run

120 Deadlifts (225/155, 185/115, 165/95)
Partner 1- Chips away at 120 Deadlifts
Partner 2 - Parrallel Wall Sit
Partner 3- 120 Ball Slams (40/30, 30/20, 20/10)

Rotate whenever someone needs a rest or if Wall Sit breaks

12 Rope Climbs need to be done anywhere during the workout - split evenly

Friday 11.

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach (grab pvc)

Skill/Progression
Tabata 4 rds ea 90/30:
a1.rope climb a2 pull up a3. hspu

WOD
5RFT:
1rd = a:hang power snatch+ohs, b:power snatch+ohs, c:hang-squat snatch+ohs, d:squat snatch+ohs

Must be able to complete the entire rd without putting bar down.
If you can add weight in between rounds then do so "same rule applys"

Thursday 11.2.17

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"

Wednesday 11.1.17

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobilty w coach
Metcon
Partner WOD 2ppl
"For Time - Buy-in 100 cal bike (split)
Then, 20 Rounds of:
10 Toes-to-Bars
20 Air Squats
10 Kettlebell Swings -
A1 goes while A2 rest then, switch"

Tuesday 10/31/17

Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back - wod specific mobility w coach

Skill Work
Thriller dance warm up

Metcon
Halloween Zombie WOD: 10RFT - Pumpkin smashes (11 ball slams 30/20), Candy bag carry (10 wreck bags walking lunges 50/25), chainsaw row (9cal row) Brain toss (8 wb shots 20/14, 14/10), Walk like the dead (7 walking push ups) Blood on bar (6 pull-ups), Grave diggers ( 5 burpees)

Monday 10/30/17

Warmup
row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach

Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings

Metcon
5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"

Saturday 10/28/17

Saturday, October 28, 2017
Warmup
10 cal bike, 200m jog, bear crawl, duck walk, inch worm, high kicks, butt kicks, 20 air squats, 10 jump squats
PARTNER WOD
3 Person Wod
"Don't think of the reps you have left, just get the 1 in front of you, then another,and another"
Buy-In
2000 Meter Row
Partner 1 - Rows
Partner 2 - Hold 45/25 Plate OH
Partner 3 - Wall Squat Hold

As soon as either Partner 2 or 3 breaks, all members switch stations.
Keep switching off when Partner 2 or 3 breaks until total row is done.
Row will not be divided equal, since based on breaking.

Whitten
10RDS - 33 reps split evenly. Team must run together
33 kb swings 70/53, 53/44,44
33 Box Jumps 24/20 20/18/12
Run 200 Meters (Start run together, 1sr person IN can start 11 burpees)
33 Burpees
33 Wall Balls 20/14, 14/10/8

When Partner 1 finishes first 11 they can move onto the next one.
Partner 2 then can start their 11 first movement while Partner 1 is on 2nd movement, etc.
When you get to run all three members need to be done with their 11 reps to start the run.
First person IN, starts 11 burpees while the other partners rest, then continue on

CASH OUT
15 wall walks - split evenly

Tuesday 10.24.17

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - mobility w coach

Strength / Skill
PRESS - 15 min to est 1 rm strict / push

Benchmark
MARTIN
buy-in -800 meter Run
Then, 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
buy-out800 meter Run"

Thursday 10.19.17

Skill Work
SNATCH: burgener warm up + skill transfer then, 8min emom 1 sn + 1 ohsq [add weight to moderate %] Metcon
10 rounds: 1 OH Squat - 10 cal row - 5 t2b (155/115, 135/95, 115/75, 95/65, 75/45

Wednesday 10.18.17

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch

PARTNER WOD
"AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off."

Monday 10.16.17

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
Skill Work
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
Metcon
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

Score is the total reps performed in all of the intervals."

Saturday 10.14.17

Warmup
10 cal bike, 12/10 row,
bear crawl - high kicks - crab walk - high knees - alt lunges - butt kicks
2rds - 10 jumping jacks - 10 air squats - 10 jump squats
3x toe touches hold for 10sec repeat 3x

PARTNER WOD
COACH MIKE'S - ANNIE ROWING LIKE NUTTS
Rowing ANNIE
2 person teams:
athletes - split row meters evenly & sit-ups each athlete does total reps
row 500,400,300,200,100
abmat sit-ups 50,40,30,20,10

NUTTS
2rds: all reps split evenly
10 hspu
15 DL 225/155, 185/135
25 box jumps 30/24, 24/20
50 pull ups
100 wall balls 20/14, 14/10
200 single jumps
400m weighted run 45/25, 25/15

Saturday 10.7.17

Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m

PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200

2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories

4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row

2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200

4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike

2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row

100 Wall ball sit-up together. Legs locked

75lb/45lb

Friday 10.6.17

Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility

Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark

NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Cool Down
Coaches Choice

Thursday 10.5.17

Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats

Benchmark
Karen

Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run

Cash Out
coaches choice

Tuesday 10.3.17

Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]

Monday 10.2.17

Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar

Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl

Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45

Cash Out
Coaches Choice

Friday 9.15.17

Warmup
400m jog, bear crawl down and back, inch worm, pvc pass thrus/mobility coach led mobility

Skill Work
Gymnastics skill work - hand stand push up progression - Muscle ups etc

WOD
3RFT - bear complex + 400m run

Cash Out
coaches choice

Thursday 9.14.17

Warmup
get loose - at 5min after jog 400m - alt walking lunges, high kicks, duck walks, butt kicks, crab walks, jumping jacks - meet in middle for coach led mobility

Skill Work
Clean Pull - 3x4 90%,100%,110% 5min emom clean - 1HPC + 1HC (increase # each min)

WOD
ladder 1-10 DL + 10-1 hspu

Cash Out

4min tabata 20/10 - jump (DU/Single)

Tuesday 9.12.17

WARMUP
200M jog, bear crawl, inch worm, crab walk, high kicks, butt kicks

SKILL WORK
SNATCH: 3x4 90%,100%,110% snatch grip deadlift -

WOD
10min amrap:
1 snatch + 2 OH squat - run 200m,
add 1 snatchand 2 oh squat each rd

Saturday 9.9.17

WARMUP
posted on whiteboard

PARTNER WOD
2 Partners: only one works at a time. split evenly

IN 2000m row
100 KB / DB snathes
100 burpee plate jump
100 box jumps
100 HSPU
100 K2E
100 partner wall ball sit-ups
OUT 2000 row

Friday 9.8.17

WARMUP
posted on the whiteboard

STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back

METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25

CASH OUT
rower pike / bridge

Tuesday 9.5.17

WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches

SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised

METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees

9.4.17 Labor Day Monday

WARMUP
on own Jog 400 and then get loose... foam roll, mobility - coach led

BENCHMARK
TREVOR
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

CASH OUT
1 Mile Run

Saturday 9.2.17

WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch

PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run

you must complete 5 rope climbs each before the end of the wod

Friday 9.1.17

WARMUP
run 500, bear crawl, crab walk, inch worm, mobility worl

STRENGTH / SKILL
12 min of working on weakness - snatch

METCON
12 min amrap 4 PC + 7, hspu, 4 PC, + 7K2E

CASH OUT
coach choice

Thursday 8.31.17

WARM UP
400m jog, mobilty work. coach lead stretched

SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps

METCON
21-15-9 OHS, bbjo, 400m run

CASH OUT
Coaches choice

Tuesday 8.29.17

WARM UP
10cal bike, 400m jog, high kick, 5 air squat

STRENGTH / SKILL
A. back squat 5x3 [ 3 seconds down, 2 sec pause) - B. Deadlift 5x5 (pull thru post chain, descend 3sec

METCON
5RFT -10 front squat - run 200m

CASH OUT
Coached Choice

Monday 8/28/17

WARM UP
row 500m, 5 down dog push ups, group stretch

STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row

METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back

CASH OUT
coaches choice

Saturday 8.26.17

WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump

PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,

100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold

Friday 8.25.17

WARM UP
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch 5 jump squats

STRENGTH / SKILL
burg warm up as group -
10 min emom: 1 HS, 1 S + 2 OHSQ

METCON
5 RFT:
5 BTN Sn Grip Push Jerk, 10 T2B, 100m kb farmer carry
135/95, 115/75, 95/55, 75/35

Thursday – 8.25.17

WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats

STRENGTH / SKILL
10 min back squat to establish heavy singles

METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18

COOL DOWN
foam roll

Wednesday 8.24.17

WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.

STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3

METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55

Tuesday 8.22.17

WARM UP
400m jog, bear crawl, crab walk, shoulder mobility, wrist work

STRENGTH / SKILL
Hand Stand progression

METCON
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14

CASH OUT
100 sit ups any style

Monday 8.21.17

WARM UP
400m jog, 3rds 10 air squats, 5 jump squats, 5 down dog push ups

STRENGTH / SKILL
10 min emom:
4 burpee bar jump over + 4 Deadlift (70%)

METCON
3 rounds for time of:
Row 250 meters
95/65, 75/45, 65/35-lb. squat snatches, 12 reps
21 push-ups

CASH OUT
100 sit up - any style

Saturday 8.19.17

WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility

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

PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.

400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)

600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25

40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10

200 DBL under (1ooea)
50 wb dbl shot
100kb swing

Thursday 8.17.17

WARM UP

Row 600/500, alt lunges down, 10 kb swings, 10sec scap hold - side lunges back, 15 air squats, 10 air squats. PVC pass throughs,

STRENGTH / SKILL

10 min EMOM
1x snatch + 1x OHsq

METCON

15min time cap
3,6,9,12,9,6,3 - DL, HPC, S2OH
115/75, 95/55, 75/35

COOL DOWN

coaches choice

Wednesday 8.16.17

WARM UP

2rds - 10 cal bike, dynamic stretches - front lunges, 10 air squats, side lunges 5 squat jumps, static stretch

STRENGTH / SKILL

Squats - front - 5x50%, 4x60%, 3x70%, 2x80% - back - front - 5x50%, 4x60%, 3x70%, 2x80%

PARTNER WOD

2 person partner
400m run, 100wb,
40 cal row 100 kb swing,
400m run 100 box jumps

COOL DOWN

foam roll

Tuesday 8/15/17

WARM UP

bike 2min or jog 200 row 2min - bear crawl, crab walk, alt lunges, inch worm - wrist work, mobiity

STRENGTH / SKILL

10 EMOM 1x clean + 2x Fsq

BENCHMARK

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

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CASH OUT

coaches choice

Monday 8/14/17

WARM UP

200m
jog, 3rds x 10 alt lunges, 10 static hold air squats, 10sec hshold
PVC pass-thrus, m snatches

STRENGTH / SKILL

10 min EMOM 1x snatch + 1x OHsq

METCON

3RFT - 400m run + 15 OH squats
[135/95, 115/75, 95/65/ 75/45]

CASH OUT

coaches choice

Saturday 8.12.17

WARM UP

bike for 2 min or jog 200m
3x 5 sumo squat + 1 jump squat
10 alternating lunges
10 jumping jacks
10 hrpu


PARTNER WOD

2 person team sprints

15 minute sprint AMRAP
5 c&j 135/95, 115/75, 95/65, 75/45
5 burpee bar jump over
5 calorie bike

5 min transition

15 minute sprint AMRAP
10 calorie row
10 dbl wall ball 20/14, 14/10, 10/8
10 hRpu

Wednesday 8/9/2017

WARM UP

400m jog - bear crawl down - 10sec hollow scap hold, spider man walk back, 5 squat jumo - crab walk down - 5 m

SKILL WORK

4min each exercise
40/20 emom -

A.row
* 4 min transition *
B. deadlift [1-3 reps ]


PARTNER WOD

sprint - w,c,g -
a1 - bike for calories -

Tuesday 8/8/17

WARM UP

200m jog, 3 rds: pvc pass thrus, 5 air squats, 5 squat jumps, banded monster walks frontwards and backwards.

STRENGTH / SKILL

12 Min EMOM - CLEAN
at the top of each minute perform 1-3 cleans. increase load each set

CROSSFIT GAMES WOD

4 rds
400m run,
24 squats,
12 burpee box jump over

CASH OUT

Coaches Coach

Monday 8/7/17

WARM UP

row 600/500, 3rds 9 air squats, 6 squat jumps, 3 inch worms - prep barbell for group burgenger warm up

STRENGTH / SKILL

12 min emom snatch
start lite and increase to max lift

METCON

for time:
15 oh squat, 30 k2e, 15 oh squat
115/75, 95/65, 75/45, 65/35

CASH OUT

coaches choice

Thursday 8.3.17

WARM UP

600/500m row,
5 air squats then 2 inch worm, 3 broad jumps
10 air squats repeat
15 air squats repeat


STRENGTH / SKILL

PRESS - work to strict press max and push press/jerk max

METCON

ladder for time
10-1 hspu, (55)
1-10 pull up (55)
5 ball slam (50)

COOL DOWN

3rds 10 bridge, 10 sit ups, 10 arch ups

Wednesday 8.2.17

WARM UP

jog 400m
Inch worm
banded side to side
crab walk
banded side to side
broad jumps

PARTNER WOD

Partner Chipper
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Tuesday 8.1.17

WARM UP

10cal bike, 200m jog, 3rds of 5 air squat, 5 jump squat

EMOM

1 Snatch every minuter
increase weight each minute

METCON

21-15-9
Dead lift, clean, push press bar jump over

Monday 7.31.18

WARM UP

500/400 row, 3rds x 5 air squats, 5 jump squats 5 down dog, cobra to push ups,

STRENGTH / SKILL

1 Rep Max Match
5RFT 3 Curtis press, 6 bbjo, 200m run

WARMUP

bring sally up

Saturday 7.30.17

WARM UP

individually: bike or row 3 min
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -

PARTNER WOD

2 person teams
A1 bikes for total cal while a2 sprints through each round..

5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up

after 5 rds are complete athletes must split 10 Rope climbs

3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65

after 3 rds are complete athletes must split 10 wall walks

1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over

after round is complete athletes must complete a 400m

Friday 7.28.17

WARM UP

400m jog
5 air squats
5 jump squats
bear crawl
10 sec scap hold
crab walk
5 air squats
5 jumps squats

STRENGTH / SKILL

CLEANS - 3x3 ea @ 80% hang power, hang squat, squat clean

METCON

5RFT-10fsq, 20wb, 200m kb/db farmers carry 185/115, 155/95, 135/75, 95/55

Thursday 7.27.17

WARMUP

2 Rounds - row at #2 drag and 25 SM for 3min then, 5 no bar Jefferson curls, 5 strict slow push ups, 5 sec hold air squat,

MOBILITY/STRETCH

PRESS - 3x3 ea @ 80% strict, push, jerk from rack

METCON

1RFT - 1500 row - 30 walking push ups, 1000 row 20 slam ball push ups, 500 row 10hspu

COOL DOWN

coaches choice

Wednesday 7/26/17

WARM UP

row 500, bear crawl, 10sec scap hang, crab walk, 10 air squats, side lunges, 10sec scap hang

STRENGTH / SKILL

12 min EMOM - alternate 5 strict pull ups, 5 strict hspu, 40s plank

PARTNER WOD

Partner WOD, split an way. Partner not working must stay at bottom of air squat. 25 burpees, 100 kb swings, 25 burpees, 100 kb thrusters (50R, 50L), 25 burpees, 100 kb snatch (50R, 50L) 25 burpees

Monday 7.24.17

WARM UP

10cal bike, 200m jog, 3rds 5 straight leg hang to plank to sumo air squats, 5 jump squat - banded monster walk down and back, banded side to side

STRENGTH / SKILL

SQUATS - 3x3 ea @ 80% Front, Back & OH from rack

METCON

3rds 750m row, 25 wall balls, 25 DU,

BENCHMARK

1 Mile Run

Saturday – 7.22.17

WARM UP

jog 400 - then stretch. then line up in threes - DOWN: bear crawl, crab walk, inch worm, broad jumps - BACK: butt kicks

PARTNER WOD

-
3rds - Athlete 1 starts on row while athlete 2 runs however, neither athlete can start the next exercise until the other is finished
200m run - 20cal row
200m run -20 box jumps
200m - 20cal bike3rds -
20 DL - 20 K2E [225/155, 185/135] 20 CLEAN - 20 T2B [185/115, 155/95] 20 PRESS - 20 CTB [135/95, 115/65]

Thursday 7.20.17

WARM UP

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

STRENGTH / SKILL

6wk strength training: wk4 of 6: Press complex warm up all 3 (s, pp, pj) then - 4x1 at 80% of max for each (so, add weight to each press)

METCON

8min emom:
C&J starting at 70% and increase to max load -
2min transition then,
8min amrap:
3OH squat, 6HSPU, 9 Pullups (155/115)

COOL DOWN

coaches choice

Tuesday 7.18.17

WARM UP

Jog/walk 200m - 3rds: 10PVC air squat 10 PVC pass thrus, 10 PVC Hsn - fast turnover

STRENGTH / SKILL

6wk skill/strength training: wk4 of 6: SNATCH- 4x4 at 80% of max

METCON

12min amrap - 3,6,9,12,15.. - power clean, front squat, push press/jerk

FINISHER

4 min tabata 20/10 - hs hold / hollow hold

Monday 7.17.17

WARM UP

5cal bike, 200m jog, 5 cal bike - 3rds: 10 sumo air squat, 10 alt lunges, pvc mobility

STRENGTH / SKILL

6wk strength training: wk4 off 6: Back squat - 4x4 at 80% of max - offf rack

BENCHMARK

Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

rx= run - sc =walk 200 or bike 20 calories or row 500m
kb - rx 70/53 - sc 53/44, 44, 35, 35/18
pull-ups - ring rows

COOL DOWN

5min on stretching IT band a must!

Saturday 7.15.17

WARM UP

coaches choice

PARTNER WOD

2 person team:
all reps split in half.
runs are performed together

500 m row
50 DU
40 abmat sit-ups
30 power cleans

400 m run
50 hrpu
40 kb swings
30 box jumps

500 m row
50 burpees
40 pull-ups
30 goblet squats

400 m run
50 DU
40 abmat sit-ups
30 power cleans

partner b is holding a 45/25 plate overhead while the partner a is doing their half of the 50, 40, 30 reps. the weight can never touch the ground

coach mike

Saturday 7.15.17

WARM UP

coaches choice

PARTNER WOD

partner wod - barbell bender WOD
then...
sled pull 2min pull for max distance (185/135, 135/95)
rope slam 2rds 1 min on 1 min rest and repeat

Friday 7.14.17

WARM UP

400m jog - 3rds 10 sumo squat, 5 jump squat (focus on opening hips to full extension) 5 inch worm - then wrist clock work, samson stretch

STRENGTH / SKILL

6wk strength training: wk3 off 6:clean- 4x6 at 70% of max (c, sc) aka from floor not hang

WOD

12 min EMOM: 1x5 movements of bear complex (start at 50% and focus on completing each movement).

FINISHER

4 min tabata 20/10 - hs hold / hollow hold

Thursday 7.13.17

WARM UP

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

STRENGTH / SKILL

6wk strength training: wk3 of 6: Press complex warm up all 3 (s, pp, pj) then - 6x1 at 70% of max for each (so, add weight to each press)

METCON

Annie's evil twin - buy-in 400m run 10,20,30,40,50,- DUs & K2E - buy-out 400m run

CASH OUT

3rds of 10 - bridges, v-sits, arch ups

Wednesday 7.12.17

WARM UP

row 600/400m -
then, 5 air squats, alt front lunges to the rig, full extension on the rig for 10 2sec scap holds,
then, 5 squat jumps, bear crawl back and repeat.

SKILL WORK

partner ghd - 2sets x 10ea - see 'link' for instruction

https://www.youtube.com/watch?v=Lsq7ztSjIYA


PARTNER WOD

Partner WOD:
BUY-IN - 400 meters 2 arm KB farmers carry [each partner carries 1/2 the distance] 53/35

Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk

BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]


COOL DOWN

5 min on stretching IT band a must!

Tuesday 7.11.17

WARM UP

Jog/walk 200m - 3rds: 10PVC air squat 10 PVC pass thrus, 10 PVC Hsn - fast turnover

STRENGTH / SKILL

6wk skill/strength training:
wk3 of 6:
SNATCH- 4x6 at 70% of max

METCON

3RFT:
5 SqClean, 10 CTB, 15 HSPU -
rest 3min
then, 20 OHS, 30cal row
rx+155/105, rx 135/95, m+, sc 115/75, 95/65

FINISHER

remaining time stretch/roll and/or spend a few minutes (literally) 1 goal progression practice

Saturday Partner wod

WARM UP

run 400m - 3rds 10 sump air squats, 5 down dog push ups, 10 jump squats - bear crawl, broad jumps PVC mobility

PARTNER WOD

Branch-burg Partner wod - 18min amrap - 26 S2OH - 34 burpees over bar - 26 front squats - 34 burpees over bar - 26 deadlifts - 34 burpees over bar - rx 145/95

20 monday amrap
cindy

CASH OUT

Morgan's bday cash out - 23 hspu - 23'hand stand walk - 23 hspu (scale to push - ups and bear crawls)

Friday 7.7.17

WARM UP

bike for 3 min -
bear crawl, scap hang, inch worm,

STRENGTH / SKILL

6wk strength training: wk2 of 6:CLEAN- 3 x3 warm up sets (1hp, hs, c) then 60% 5hpc, 5hsc, 5pc, 5sc

METCON

emom 20 min - alt - 5 snatch, 10 pull up - 5 ohs, 10 kb

FINISHER

alt pistols / push-ups 4,3,2,1 -

Thursday 7.6.17

WARM UP

lite jog 200m - coach led warm up

SKILL WORK

6wk strength training: wk2 of 6: Press Complex - SP,PP, PJ -warm up w/bar then 3x10each

METCON

4rds 1 min rest between rds: thrusters /burpee bar jump over

FINISHER

ROW 500m for time - foam roll, stretch

Wednesday 7.5.17

WARM UP

jog 200m, 10 airsquats +bear crawl DOWN + 5 jump squats BACK, coach'schoice

STRENGTH / SKILL

6wk strength training: wk2 of 6: SNATCH - 3 warm up sets of 5 (1hp, hs, c) then 4x 60%, 3x70%, 2x80%x2

PARTNER WOD

partner sprints. 5cal bike, 10k2e, 5jump squat 10 push ups

Tuesday July 4th

Hero_DavidHickman.jpg (2000×1446)

JULY 4TH - HERO WOD - David E. Hickman

WARM UP

Group JOG 400m - Coach Led Warm up

BENCHMARK

Zeus
Today on this Independence day we will honor fallen hero US Army Specialist David E. Hickman, 2nd Battalion, 325th Airborne Infantry Regiment 2nd Brigade Combat Team, 82nd Airborne Division, died November 14, 2011.

Partner WOD:
2 person
Each athlete to complete all movements of 30 each

3 Rounds for Time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Monday 7.3.17

WARM UP

jog 400m or bike/row 3min - then PVC mobility on own - then as a group line up in row of 3 or 4 - bear crawl down, but kick back, crab walk down, high kicks back, inch worm down, high knees back - group stretch, wrists, static air squat 5 sec hold,

STRENGTH / SKILL

6wk strength training: wk2 of 6: Back Squat - from rack - 3 warm up sets of 5 then 4x 60%, 3x70%, 2x80%x2

BENCHMARK

Bradshaw
10 Rounds for Time:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

20 min time-cap
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x

FINISHER

Tabata 4min 20/10 - HS-Hold, Hollow Hold

Saturday 7.1.17

WARM UP

before class officially starts - option to run 200, 300 or 400m
then coach led line up - 3 across -
5 air squats then go...
down -front lunge, jog back
down - side lunge, jog back
down - inch worm, jog back
down - bear crawl, jog back
down - crab walk, jog back
then line up: dynamic stretches and mobility

PARTNER WOD

3 person teams:
120 cal bike and 120 cal row;
while one athlete is biking the other two athletes are chipping away at the other movements.
must be evenly distributed so, each athlete must accumulate 40 but, no more.
120 k2e [modify with knee raises with a 1sec hold] 120 pullups [modify with ring rows or jumping kip] 120 wb [20/14, 14/10
120 box jump [30/24, 24/20, 20/12] 120 kb swings [53/35, 44/26, 35/18] 120 burpees -
Finish with 120 DUs each

Friday 6.30.17

WARM UP

200m walk/jog, 3rds: 5 air squats, 5 push ups, 5 pike hands to feet , 5 crab rocks -
then Jefferson curls 10x

SKILL WORK

wk strength training: wk1 of 6:
Cleans - 4x10 at 50% of max

METCON

5RFT - 3 bear complex + 200m run

225/155, 185/115, 155/95, 135/75, 115/65, 95/55


FINISHER

200 sit ups any style

Thursday 6.29.17

WARM UP

200m walk/jog, 2rds - inch worm to rig, 5 scap pulls, 5 jump squats, side lunges and Pvc -

STRENGTH / SKILL

strength training: wk1 off 6:press complex- 4x10 at 50% of max

EMOM

20min emom- alternate 10 med ball clean / 10 t2b

CASH OUT

1RFT: 20cal bike + 200m sprint

Wednesday 6.28.17

WARM UP

200m walk/jog, row with drag at 2 maintaining a 25-30 SM for 2min - 10 sumo air squats, front lunges to rig, 10 sec hanging scap, inch worm back, 10 squat jumps. - PVC mobility

TRANSITION

junk yard dog

PARTNER WOD

2 Partner Wods 2:
Wod 1: 8min amrap - row 12 cal / 20 burpee dbl jump over rower (athletes can split however you wish)
4 Min -Transition
Wod 2: 8min amrap - 10 ctb, 10 hang clean, 10 wb shot

Hang Clean: RX 155/95, O135/75, SC/M+ 115/65, other 95/45, 75/45
WB Shot: 20/14, 14/10, 10/8

FINISHER

Banded Stretches and Foam Roll

Tuesday 6.27.17

WARM UP

walk/jog 400m, 10 PVC pass thrus, oh air squat, muscle snatch (fast turnover!), snatch balance 2", 4", 6" - wrist stretch clockwise

SKILL WORK

wk strength training: wk1 off 6:snatch - 4x10 at 50% of max

METCON

21-15-9 OH Squat, Row - then 12-9-6 Sn Grip Btn Push Press run 200m

WARMUP

Tabata 4min 20/10 - HS-Hold, Hollow Hold

Monday 6.26.17

WARM UP

walk/jog 400m - 3 rds of 5 sumo air squat, 5 jump squat then inch worm, front lunge, side lunge, Jefferson stretch

STRENGTH / SKILL

6wk strength training: wk1 off 6: Back squat - 4x10 at 50% of max

METCON

ladder up 1-10 box jump / ladder down 10-1 DeadLift - then, bike 30 cal

BJ: rx 30/24, sc 24/20, m+ 20/12
DL: rx 225/155, sc 185/115, m+ 135/85

FINISHER

alt pistols / push-ups 4,3,2,1 -

Saturday 6.24.17

WARM UP

Michelle has to do 42 burpees

ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility


PARTNER WOD

400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb

400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb

400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb

400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb


all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb

Friday 6.23.17 – Happy Birthday Coach Michelle!

WARM UP

jog 400m, (speed walk 200m) - bear crawl to rig, 5 knee raises, alt lunge twists to rowers, 5 five second sump air squat - repeat

STRENGTH / SKILL

10min - EMOM 2DeadLift + 3burpee bar jump over (DL increase weight each min)

METCON

5 rds: 3 squat clean (or 3 power clean + FSQ),10 calorie ROW,10 K2E after you complete 5rds THEN - 100 DUs (185/135, 155/115, 135/85, 115/65)

CASH OUT

sally needs love - lets bring her up.... and down!

Thursday 6.22.17

WARM UP

row at 2drag and 30-35 SM for 5min - 5 hanging stretch to inch worm and elbow in push up, pvc mobility

STRENGTH / SKILL

10 min emom C&J - increasing weight each min

METCON

3rds of 5min amrap - 3 strict HSPU, 3 kb snatch each arm (53/35, 44/26, 35/18), 200m sprint

WARMUP

10 leg raises (3 sec count), 10 arch ups (3 sec count), 10 bridges (3 sec count)

Wednesday 6.21.17

WARM UP

2min row - 5 rds 5 air squats , 1 hang to toes, walk out to down dog push up, 5 jump squats, pvc mobility

STRENGTH / SKILL

partner row challenge by watts - 10 rounds emom (athletes alt every min. 1min work 15 sec transition)

PARTNER WOD

14 minute - partner sprints: 5 cal bike, 10 wb, 5 t2b, 10 push-ups

A1 works while a2 rests - switch!

COOL DOWN

banded stretches & foam roll

Tuesday 6.20.17

WARM UP

200 jog, 20 cal row, touch toes stretch, walk out to plank, push-up repeat 5x - pvc mobility

SKILL WORK

10 min emom 1 sn grip deadlift + 1 snatch - increasing weight

METCON

5 rds: 5 oh squat, 10 pull up, 200m run then, 50 cal row,
[135/95, 115/75, 95/65, 75/45]

Monday 6.19.17

WARM UP

200m jog
PVC mobility
3rds
5 air squats
5 down dog push ups
5 jump squats

front lunges to rig - hanging scap 10sec
side lunges back - 10 sec hs hold


STRENGTH / SKILL

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

21-15-9 S2OH - 155/105,135/95, 115/75, 95/55
12-9-6 BBJO


3rds:
10 hspu
50 DUs

WARMUP

foam roll - stretch

Saturday 6.17.17

WARM UP

row or bike for 3 min
front lunges down to rig - scap hang or 10 sec
bear crawl back
3 rds:
5 sumo air squats at a 5sec pace
5 jump squats
5 "elbows in" push ups
Burpee broad jump to rig - 10 hanging lever swings
pvc mobility

PARTNER WOD

200m run
20 wall walks

400m run
40 pull ups / ring rows
40 T2B / K2E

600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45

400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10

200m run
20 rope climbs


1. All runs are together
2. All movements are to be split evenly

Friday 6.16.17

WARM UP

jog 200 then row 500 at 2drag - 3 rds 5 air squat, 5 squat jump, 5 inch worm push up - alt front lunge to rig, hanging scap hold 10sec -pvc mobility

PREP WORK

barbell -3 hang clean 3 front squat, 3 strict press, 3 back squat, 3 oh squat - 3 box step ups - repeat with heavier weight and jump box

LURONG CHALLANGE

week 5 Lurong Challenge - level 1,2,3 - open, masters, masters+

Thursday 6.15.17

WARM UP

bike 10 cal - jog 200m -then alt front lunge twists to rig - hanging hollow 10sec 5 air squats 5 squat jumps, 5 inch worm push up - REPEAT

STRENGTH / SKILL

A; Romanian squat - 3x10 ea leg B: 3x10 hanging level swings

METCON

annie + 50,40,30,20,10 -
DUs,
sit-ups -
weighted tricep BTH extensions

FINISHER

remainder of time to stretch/mobility/ practice 1 goal

Wednesday 6.14.17

WARM UP

jog 400m - front lunge down 5 front lever swings side lunge back - 5 sumo air squats and 5 squat jumps - high kicks down to rig - 5 front lever swings - pvc mobility

STRENGTH / SKILL

Junkyard dog -pick your partner...!!

PARTNER WOD

Dirty Thirty...2 Partner Wod -each - 30cal Bike or Row, 2 rope climbs, 30 wall balls, 4 wall walks, 30 kb swings 2 rope climbs, 30 box jumps 4 wall walks 30 bike or row

CASH OUT

coaches choice

Tuesday 6.13.17

WARM UP

jog 200 - row 400/200 - 3rds air squats (sumo, mid, narrow), 5 inch worm to plank pushups - pvc mobility

STRENGTH / SKILL

8 min emom: ROW - drag 5/3 every min adjust SM from 16,20,24,26,28,30,32,34 - alt 1-3 Deadlift every min add weight

METCON

200 run, 21-15-9 sdhp / hspu - 100/200 DU/Singles

FINISHER

3rds 8 3count UP leg raises, 8 3 count DOWN leg raises -

Monday 6.12.17

WARM UP

Everyone Jog 200m then basic on class size alt both [a] row and [b] dynamic stretches: [a] Row for 5min. start first min drag at 6/4 then, min 2 increase drag up to 8//6 min 3 decrease drag to 4/2 then, min 4&5 place drag where you feel you catch ur pull the most effortlessly. [b] 3rds: 5 air squats, 5 down dog "scap" push ups, 5 squat jumps - then, alt side lunges to rig for hanging hollow (hands on top o bar!) PVC mobility

SKILL WORK

10 emom press complex - 1x strict, push, jerk each min until you cant strict then, just push and jerk, until you cant push, then jerk

METCON

30 box jumps, 30 snatches (any style - 75/45 - 20 box jumps, 20 snatches 85/55, 10 box jumps, 10 snatches 95/65,

rx + add 10lbs each - scaled minus 10lbs each

FINISHER

4 rds 25 k2e sit ups (on floor) & 10 bridges

riday 6.9.17

WARM UP

jog 200m - 5 down dog push up. inch worm to rig 5 scap hold, 5 air squat - pvd pass thrus

LURONG CHALLANGE

lurong Challenge

Thursday 6.8.17

WARM UP

row 5 min - change the drag every 30sec from 10,8,6,4,2 -and increase your SR from 16,20,24,28,32 - then, side lunges down to rig - 10sec hanging hollow - broad jump back - then 3rds of 5 air squats 5 push ups - pvc mobility

STRENGTH / SKILL

10 min EMOM - hang power snatch + hang squat snatch - increase weight each min.

METCON

12 - 9 - 6 - OH Squat 155/115, BJO, T2B then - 100DUs -9 C&J

FINISHER

4 min (20/10) group tabata - pistol progressions

Wednesday 6.7.17

WARM UP

complete on own: 1. jog 200, 2. bike 10 cal, 3. row 500m at #3 drag & 25SR as Group - RED LINE: coach led dynamic and static stretches

PARTNER WOD

partner chipper for time: 500m row - 80 wb shots, 80 wb situps - 50cal bike, 80 push-ups, 80 vsits 500m row - 80 oh weighted lunges, 80 oh weighted tricep curls - 50 cal bike 80 kb swings 80 goblet squats

COOL DOWN

stretch / foam roll

Tuesday 6.6.17

WARM UP

jog 200m
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility

SKILL WORK

Coach Led K2E progression drills

METCON

Wc15,12,9
task for time
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)

FINISHER

4 min (20/10) group tabata - pistol progressions

Monday 6.5.17

WARM UP

jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility

SKILL WORK

10min EMOM - 4 bbjo + 1 power clean )increase weight each round

METCON

5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row

FINISHER

4 min tabata 20/10 hollow hold/ arch up

Saturday 6.3.17

WARM UP

400m jog
coach led warm up
pvc mobility

PARTNER WOD

Whitten
5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

most complete 2000m row at some point during the workout

Friday 6.2.17

WARM UP

200m jog, 10 air squats, 5 down dog push ups, 10 air squats 5 inch worms, 10 air squats 5 burpee squat jumps
PVC mobility

PREP WORK

set up for Lurong challenge
coach led warm-up prior to 3.2.1.. go

LURONG CHALLANGE

Lurong challenge
10min amrap
level 1, level 2, level 3
thrusters, bbjo, jump rope

AFTER WOD SKILL WORK

stretch + pick 1 skill and take 5-10 to work on it

Thursday 6.1.17

WARM UP

Before anything - 4 min of run or row or bike: PVC warm up

STRENGTH / SKILL

10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech

METCON

5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!

rd 1; row 100 + 5 c&j -  135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113


COOL DOWN

ab series
stretch & foam roll

Wednesday 5.31.17

WARM UP

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

PREP WORK

partners get your stations set-up and run through each movement with coach

BENCHMARK

WcG Partner WOD Filthy 100
Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles



CASH OUT

stretch & foam roll

Tuesday 5.30.17

WARM UP

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

STRENGTH / SKILL

10 min emom - 1 power clean - increasing weight to max

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

modifications:
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)

FINISHER

3rds: 4 pistols (L+R=1), 8 dips
stretch & foam roll

Always feel free to spend 5 min or so on an improvement skill/goal.

Monday Memorial Day 5.29.17

WARM UP

200m jog

3rds
5 push ups
5 air squats

inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back


BENCHMARK

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

modifications:
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)

B. partner murph - each partner splits each area


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'

Friday 5.26.17

WARM UP

jog 400m, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

SKILL WORK

there will be a station for 'warm up'

LURONG CHALLANGE

level 1,2,3

posted on white board


FINISHER

Stretch, Mobility, Practice Skills/Goals

Wednesday 5.24.17

WARM UP

row 600/500, front lunges down, 5 scap pull, jumping high knees back, side lunges down, 5 scap pulls, high kicks back, pvc mobility

STRENGTH / SKILL

1: 3x5 seated box jumps, 1a: banded monster walk 2: 3x 1 strict press + push press press

WOD

2 person partner sprint - row 300/200, 5 s2oh 5 burpee bar jumpover, 5pull ups - back

Tuesday 5.23.17

WARM UP

jog 200m, bike 10 cal, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

STRENGTH / SKILL

1a. Back Squat from rack - 3x10 1b. 3x10 Romanian squats

METCON

12 min amrap
10 Hspu, 5, OHS, 10 t2b
135/95, 115/75, 95/65, 75/55

FINISHER

4,3,2,1 pistols [r+l=1], dips, strict pull ups

Monday 5.22.17

WARM UP

200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

STRENGTH / SKILL

1a. bench 3x10
1b. db bicep curl 3x10

METCON

4 min tabata row 20/10 (record total calories) - 100 DUs - ladder 1-10 wb 10-1 burpees

FINISHER

4,3,2,1 pistols [r+l=1], dips, strict pull ups

Saturday 05.20.17

WARM UP

10 air squats, 5 squat jumps
lite jog around front lot
right side lunges down + bar hang
left side lunges back + 5 down dog push ups
PVC mobility

PARTNER WOD

Coach Billy Birthday Wod
200m run
50 cal row split
50 cal bike split
3 rope climbs each200m run
50 WB split
50 WB situps split
3 wall walks each

200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each

200m run
50 HRPU split
50 K2E split
3 wall walks each

200m run
50 hang cleans 65/35
50 push press 65/35


2 person teams:
1. when running - athlete can start on movement the second they return
2. all movements must be split evenly and completed by both athletes before they can move on.
3. rope climbs and wall walks are not split

Friday 5.19.17

WARM UP

10 air squats, 5 dog dog push ups, 5 squat jumps then 200m run - repeat - then pvc mobility

PREP WORK

warm up with wod movements

LURONG CHALLANGE

Lurong Challenge
level 1, level 2 or level 3

FINISHER

ab series, + 25 air squats unbroken and 25 full sit ups

Thursday 5.18.17

WARM UP

bike 10 cal, 15 air squats, jog 200m, side lunges down, scap hold, high knees back , pvc mobility

SKILL WORK

press complex - strict until max then push press or jerk to max singles

METCON

5 min amrap: 5 hspu, 5 pull ups, 5 squat jump
-2 min transition -
5 min amrap: 5 cal bike, 5 hrpu, 5 arch ups,

FINISHER

mobility and practice weaknesses

Wednesday 5.17.17

WARM UP

bike or 3 min then, 5 air squats, 5 alt lunges, 5 dog dog push ups, 5 suat jumps, 5 side lunges, pvc mobility

STRENGTH / SKILL

Gymnastics Skills
Coach led progression & skill training

PARTNER WOD

2pp partner wod: run together, split evenly in order

200m run,
50 wb

200m run
50 wb, 50, kb swings,

200 run
50 wb, 50 kb swings, 50 hrpu

200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups

200m run


FINISHER

spend some time on shoulder mobilty

Tuesday 5.16.17

WARM UP

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hold - high kick back, side lunges down, hanging scap hold

STRENGTH / SKILL

burgenger warm up + skill transfer: 1 rd with bar or lite weight - then 10 min to hang clean to near max single then from floor

WOD

12m amrap: row 250m/200m, 2x 1snatch+ 2ohs, 30 DUs

FINISHER

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

Monday 5.15.17

WARM UP

bike or row 4 min - 50% - 3rds: 5 air squats w/ pause, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

SKILL WORK

squat complex w a "pause" from rack - warm up then - 3x3 front, 4x2 back, 5x1 OH

EMOM

10min alt emom: bear complex - squat jumps

FINISHER

Alex Ab Series + 3rds 15 push up, 30 air squats

Saturday 5.13.17

WARM UP

ride 3 min
3rds:
5 air squats
5 down dog push ups
5 jump squats

down: alt front lunges
back: high kicks
down: brush the grass
back: high knees


PARTNER WOD

row 1000 m

40 - 30 - 20
wb 20/14
bj 24/20
hspu

row 1000 m

40 - 30 - 20
kb swing
burpee plate jump
k2e

row 1000 m

Friday 5.12.17

WARM UP

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

STRENGTH / SKILL

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

Jackie
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

FINISHER

20 pushups, 20 arch ups, 20 situps, 15 pushups, 15 arch ups, 15 situps, 10 pushups, 10archups, 10 situps

Thursday 5.11.17

WARM UP

bike 2 min- then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog push up, 5 squat jumps -PVC mobility

STRENGTH / SKILL

press complex - 1 push + 1 jerk - increase weight as needed each round 6 rds

METCON

3rds: each rd 1 min work - 30sec rest:
bike, sdhp, box jump
rx 95/65, 30/24, sc 75/45, 24/20, mrx 65/45 24/20, msc 55/35, 20/20

FINISHER

coach led Ab Series
then, 3rds 5 pull ups, 15 push-ups, 25 squats

Wednesday 5.10.17

WARM UP

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL

Deadlifts
10 MINUTES on clock:
build to a moderate 2 rep

PARTNER WOD

team sprint: 2 person, 20 min amap - row 250/200m 10 kb swing, 10 goblet squat, 1 rope climb [a1 completes the sprint then a2 goes and a1 rests]

FINISHER

100 sit ups - choice

Tuesday 5.9.17

WARM UP

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hod - high kick back, side lunges down, hanging scap hold

SKILL WORK

squat complex from rack - warm up then - 3x3 or front, back, OH

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups

coach will assist / modify to stay under 10 min cap!

FINISHER

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

Monday 5.8.17

WARM UP

bike or row 4 min - 50% - 3rds: 5 air squats, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

STRENGTH / SKILL

Burgenger Warm Up + Skill Transfer
1 rd with bar or lite weight, 1 rd w/ heavier weight
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute


METCON

6min amrap:
front squat, ball slam, hspu -1 of each and each rd add a rep

FINISHER

Alex Ab Series + 50 sit ups or time (no weight)

Saturday 5.6.17

WARM UP

10 cal bike
10 air squats
alt lunges
alt side lunges
10 jumping jacks
10 squat jumps
5 down dog push ups
pvc mobility

PARTNER WOD 2 Person

run 200m - together

40s - split
box jump
push ups
v sit ups

run 200m - together

30s - split
wb
kb swing
k2e

run 200m - together

20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention

run 200m - together

10s - split
wall walk

Friday 5.5.17

WARM UP

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

EMOM

10min EMOM - deadlift / bbjo ladder 10-1 / 1-10 225/153, 185/133, 155/103, 135/83

PARTNER WOD

partner run sprints - 4 rds of 200m each (rain back-up row 250/200m each)

BIRTHDAY CASH OUT

Happy Birthday Holly Ho! 39 + a few.. 😉
coaches surprise....

Thursday 5.4.17

WARM UP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

STRENGTH / SKILL

10 min emom - C&J - every minute do 1 c&j and add weight

STRENGTH / SKILL

10 min Row Complex - ist 2 minutes SR between 16-18 then increase SR each minute

BENCHMARK

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Wednesday 5.3.17

WARM UP

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL

bench - close grip 21-15-9 @ 50%

METCON

MOTU Wod 3
25 burpee plate jump - 300m run - 50 KB swing - 300m run - 25 burpee plate jump

FINISHER

Alex's Ab Series

Monday 5.1.17

WARM UP

Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

STRENGTH / SKILL

12 min snatch - burgenger warm up + 3 snatch balance and 3 squat snatch balance - then hang snatch and snatch or singles - adding weight

METCON

MOTU Wod 1
21-15-9 - clean, wb, bjo [35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]

FINISHER

burpee ladder with group - Ab Series, shoulder mobility

Saturday 4/29/17

WARM UP
400m jog -
10 air squats
down - bear crawl
back - high kick
down - inch worm
back - high knees
down - front lunges
back - side lunges
10 air squats
PVC mobility

PARTNER WOD
Partner Wod
run 1 rd around bldg
100 s2oh press 35-39 155/93, 40-44 135/73, 45-49 115/63, 50+ 95/53
run 1 rd around bldg
100 cal row
run 1 rd around bldg
100 kb swing 35-39 70/44, 40-44 53/35, 45-49 44/26, 50+ 95/53
run 1 rd around bldg
100 pull ups
run 1 rd around bldg
10 wall walk
10 rope climb

Wednesday 4.26.17

WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL
Press Complex
12 min on clock - 3x3 strict, 3x3 push, 3x3 jerk

PARTNER WOD
Partner WOD: 2 Athletes
4 rds :
A1 bike for calories
A2 10 hang clean + 5 bbjo + 10 t2b
[A1 bike for calories until A2 completes round].

FINISHER
Ab Series, shoulder mobility

Tuesday 4.25.17

WARM UP
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

STRENGTH / SKILL
Squat Complex From Rack
Front Squat - 3x50%, 3x55%, 2x65%, 2x75%, 1x80%, 1x 90% 1x?%
Back Squat 3x60%, 2x70%, 1x80%, 1x90%, 1x?
OH Squat 3x60%, 3x65, 2x70%, 2x75%, 1x80, 1x90%, 1x?%

METCON
WcG = Weights, Cardio, Gymnastics
power snatch 75/45, pull ups, row 21 - 15 - 9

FINISHER
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

Monday 4.24.17

WARM UP
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

STRENGTH / SKILL
snatch
burgenger warm
rd 1 bar-weight only
rd 2 add weight
then skill transfer
then utilize your learning and complete 7x1 snatches

BENCHMARK
Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

COOL DOWN
AB series and shoulder mobility

Saturday 4.22.17

WARM UP

start with 10 airsquats, down/back, foward then backward - high kicks, butt kicks,burpee board jumps - end with airsquats.

PARTNER WOD

partner wod 2 person: 100 cal bike, 10 burpees, 90 wall balls, 9 burpees, 80 wb situps, 8 burpees, 70 ball slam 7 burpees, 60 kb thrusters, 6 burpees, 50 kb swings, 5 burpees, 40 box jumps, 4 burpees, 30 HSPU, 3 burpees, 20 kb goblet squats, 2 burpees, 10 wall walks, 1 burpeee

Friday 4.21.17

WARM UP

bike 10 cal then, row300/200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

STRENGTH / SKILL

C&J
7x1

METCON

WcG - Row And Go
row 1000m, 15kb swing, straight arm kb lunge to rig, 15 t2b, 15 kb swing, straight arm kb lunge to rower - repeat 3x

Wednesday 4.19.17

WARM UP

Before anything - 4 min of run or row or bike: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms own - 10 static hold air squats - burpee broad jumps back - PVC mobioity

STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

170419B
2 person teams: for time
3rds: 2 rope climbs ea, 200 m run ea, 300/250 m row
2rds: 4 wall walks, 40 wb shots, 40 kb swings
1 rd: 100 s2oh 75/45

Tuesday 4.18.17

WARM UP

bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

SKILL WORK

rowing tech review

BENCHMARK

CINDY 10 Min Time Cap
5 pull ups
10 push ups
15 air squats

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

10 min amrap. if you finish start over

BENCHMARK

2 min bike for max calories - stretch

Saturday 4.15.17

WARM UP

10 air squats, jog 200m, bear crawl down, 5 hanging scap pulls, front lunge back - jog 200m, high kicks down, 5 hanging scap pulls, side lunges back - PVC mobility

PARTNER WOD

Wcg 3 Person Partner WOD
3 person teams - 36 min total: (4min each station)
a1: 12 sit ups, 9 s2oh, 6 bbjo (135/95, 155/73, 95/63. 75/53)
a2: 15 push ups 12 k2e 9 box jump (30/24, 24/20)
a3: row for calories

Then..

2 rds ea:
a1: run 200m
a2: max wb 20/14, 14/10
a3: max cal bike

Friday 4.14.17

WARM UP

10 cal bike, 200m jog, 10 air squats, 5 down dog push-ups, high kicks down and back, side lunges down and back

STRENGTH / SKILL

BENCH - 12 - 2
12,10,8,6,4,2
moderate weight and increase each set

METCON

WcG - Modality Mix
4rds:
20 cal bike,
10 hspu
5 cleans - [155/115, 135/95, 115/75, 95/55] 10 t2b

FINISHER

3 rds 10 bridges, 5 leg raises, 10 v sit ups

Thursday 4.13.17

WARM UP

bike 1 min, jog 200m, 10 ari squats, bear crawl down, hanging scap pull for 5, broad jump back, 10 air squats, PVC mobility

STRENGTH / SKILL

SNATCH
15 Minutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

BENCHMARK

Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

CROSSFIT GAMES WOD

Helen 400m run, 21 kb swing, 12 pull ups

Wednesday 4.12.17

WARM UP

200m run, 10 air squats, front lunges down, 5 hanging k2e, high kicks back 200m run pvc warm up

SKILL WORK

gymnastics - pull up/MU or HS progression,

METCON

3 person partner wod: 4rds a1 run 200 a2 row for cal a3 front squat for reps

FINISHER

3rds: 20 push ups, 10 arch up, 20 vsit ups

Tuesday 4.11.17

WARM UP

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

SKILL WORK

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

METCON

WcG Benchmark Thursters/BBJO
3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

MONDAY 4.10.17

WARM UP

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

SKILL WORK

Deadlift: 12 min of work toward a moderate 2reps

METCON

12 Min alternating EMOM:
ODD 1,3,5,7,9,11 - 5 sdhp, 10 push up
EVEN 2,4,6,8,10,12 10KB swing 5 box jump 30/24, 24/20

FINISHER

2 RDS:
10 BRIDGES
10 ALT V SITUPS
10 ARCH UPS

Saturday 4.8.17

WARM UP

run 400 meters:
10 air squats - front lunge DOWN 5 squat jumps 5 hanging k2E
10 air squats - side lunge BACK 5 squat jumps
10 air squats - burpee board jumps DOWN 5 squat jumps, 5 hanging K2E


PARTNER WOD

2 person partners
split evenly - cant move on util both are finished with the movement

100 calorie ROW OR BIKE (must do both)
10 burpees
100 wall balls 20/14, 14/10
10 burpees
100 K2E
10 burpees
100 ball slam 40/30, 30,20, 20/10
10 burpees
100 push ups
10 burpees
100 calorie ROW OR BIKE (must do both)

Friday 4.7.17

WARM UP

bike for 2min and row for 500m/400m
10 airsquats, front lunges down 5 squat jumps, side lunges back
10 air squats, inch worm-push up down, 5 jump squats
PVC pass thrus and mobilty

STRENGTH / SKILL

press complex from rack - 3x3 strict, 3x3 push, 3x3 jerk

EMOM

EMOM - 12 Min 45/15
Box Jumps 30/24, 24/20
HSPU
KB Swings 70/53, 53/35, 44/26
T2B
Rotate thru each movement 3x

FINISHER

3 rds
50 k2e sit-ups
10 bridges -

Thursday 4.6.17

WARM UP

4 min bike or 4 min row or 400m jog - then, 3 rds 10 air squats then, down and back monster walks w band,

SKILL WORK

snatch - burgener skills, snatch balance, squat snatch balance then 5x1

METCON

WcG W Annie's Influence
50DU, 25 weighted sit-ups 45/25, 5x SQ Snatch 95/55 or (1 Psnatch + 1ohsq) 200m run -
40DU, 20 weighted sit-ups 45/25, 4x SQ Snatch 105/60 or (1 Psnatch + 1ohsq) 200m run -
30DU, 15 weighted sit-ups 45/25, 3x SQ Snatch 115/65 or (1 Psnatch + 1ohsq) 200m run -
20DU, 10 weighted sit-ups 45/25, 2x SQ Snatch 125/70 or (1 Psnatch + 1ohsq) 200m run -
10DU, 5 weighted sit-ups 45/25, 1x SQ Snatch 135/75 or (1 Psnatch + 1ohsq) 200m run -


WARMUP

3rds - 15 bridges, 15 v sit ups, 15 scissors

Wednesday 4.5.17

WARM UP

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

SKILL WORK

Seated Back Squat
seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps

CHIPPER

Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run

FINISHER

roll out leg, stretch with bands

Tuesday 4.4.17

WARM UP

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

STRENGTH / SKILL

CLEANS
12 Minutes:
6 min of 1 HPC + 1 HSC then, 6min of 1PC + 1SC
[6 min of work for each section increasing weight from light to heavy]

BENCHMARK

DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

155/105
115/75
95/65
75/45

COOL DOWN

roll out leg, stretch with bands

Monday 4.2.17

WARM UP

jog 400m or bike 4 min or row 1000/800m then - down dog push ups, 5 inch worms/push up, windmills, pvc pass thrus

STRENGTH / SKILL

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)

Every time you drop the ball you must do 3 burpees

FINISHER

3rds - 15 bridges, 15 v sit ups, 15 scissors

Saturday 4.1.17

WARM UP

warm up for 3 min on bike or rower: then, 3 rds:5 air squats - high kicks down, bear crawl back

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75, 95/65, 85/55, 75/45
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday 3/31/17

WARM UP

follow each other - Bike for 2 min then Row 500/400 meters then 3rds 5 static air squats, bent over stretch walk out to plank/push up and back to feet,

STRENGTH / SKILL

PRESS COMPLEX
press complex from floor - 3x3 strict, 3x2 push, 3x1 jerk

METCON

EMOM 10 Min C&J / BfB
10 emom 3 C&J & 3 Bar facing burpees
155/105, 135/95, 115/75, 95/65 75/45

FINISHER

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

Thursday, 3.30.17

WARM UP

4 min bike or 4 min row or 400m jog - then, down and back, high kick, bear crawl, high kick, inch worm, pvc pass thrus, snatches,

SKILL WORK

snatch - burgenger skills, snatch balance, squat snatch balance then 7x1

METCON

For time
400 meter run, 15 OH squat, 9 hspu,
400 meter run, 12 OH squat, 12 hspu
400 meter run, 9 OH squat, 15 hspu

rx 95/65, sc 65/45
mrx 75/55, msc 55/35


FINISHER

100 sit ups any style

Wednesday 3.29.17

WARM UP

4 min bike or 4 min row or 400m jog - then, high kick, inch worm, pvc pass thru, muscle snatch then sally

SKILL WORK

Roxanne

BIRTHDAY WOD

Partner Chipper - in no specific order - each partner can split however they choose but, cannot pass each-other.
complete 2RDS: 61 cal bike, 61 cal row, 61 wb, 61 wb partner sit-ups, 61 box jump, 61 pull ups, 61 pushups, 61 weighted oh lunges, ,

CASH OUT

61 DUs

Tuesday 3.28.17

WARM UP

10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order

SKILL WORK

clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2

METCON

WcG Sprint
15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65

CASH OUT

3rds 50 situps 50 dips

Monday 3.27.17

WARM UP

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

2,000 Meter Row
2,000 meter row for time

METCON

WcG Sprint
rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

FINISHER

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

Saturday 3.25.17

CROSSFIT OPEN

CrossFit OPEN 17.5
10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles

Friday 3.24.17

WARM UP

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

SKILL WORK

Back Squat 3x5
2x10 lite weight warm up set
3x5 increase weight each time

METCON

WcG Bencmark
3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

CASH OUT

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec

Thursday 3.23.17

WARM UP

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

SKILL WORK

Burgenger Skill & Transfer

METCON

4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb

CASH OUT

tabata 20/20 - bridges, v sit ups, k2e sit-ups

Wednesday 3.22.17

WARM UP

600m row - 3 rds 5reps of 5second static air squat, 5 jump squats, 5 push ups

METCON

WcG Jaguar Sprint 2
5 rds: 10 cal bike, 10 box jumps, OH walking lunge down, 10 ball slam, 10 k2e repeat

CASH OUT

optional - skill work / foam roll

Monday 3.20.17

WARM UP

Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back

SKILL WORK

EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x

METCON

WcG Couplet - S2oh/Bbjo
12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep

CASH OUT

5 min of DU work - stretch/foam roll

Saturday 3.18.17

CROSSFIT OPEN

CF OPEN 17.4
13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU

Friday 3.17.17

Happy Birthday Gina!!

WARM UP

2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch

SKILL WORK

Press Complex
press complex
strict
push
jerk

METCON

WcG 54
2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions

CASH OUT

54 push ups

Thursday 3.16.17

WARM UP

row 500 m
down / back
high kicks / front lunges
high kicks / side lunges
high knees / frog leaps

red line for coach led POP squats


SKILL WORK

SNATCH SKILL
1. Snatch balance from squat
2. Clean grip snatch
3. Power snatch hold
4. Snatch

METCON

21-15-9
C&J
T2B
115/75, 95/65, 85/55, 75/45

Wednesday 3.15.17

WARM UP

make 5 snow angels
then, ride or row for

SKILL WORK

4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%

PARTNER WOD

WcG Jaguar Workout
2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e

COOL DOWN

stretch, foam role and skill work (homework) optional

Monday 3.14.17

WARM UP

4 min row or ride - 45 sec at 50% 15 sec at 80%
5 air squats to bear crawl down - 5 hanging knee raises jog back
5 air squats to high kicks down - 5 hanging knee raises - jog back
5 air squats to broad jumps down - 5 hanginf knee raises - jog back

SKILL WORK

CLEANS
12 min
warm up with PVC and/or empty bar - hang pull - hang power clean to hang squat clean
then increase load gradually to establish moderate singles

METCON

WcG -
giant set -
6 RFT
4 deadlift
2 clean
4 front squat
2 bbjo

CASH OUT

coaches choice

Friday 3/10/17

WARM UP

4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence

SKILL WORK

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

WcG Meets Open
55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu

Thursday 3.9.17

WARM UP

Before anything - 4 min of run or row or bike:
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,

SKILL WORK

Snatch Work
12 minutes to build to 1 rep at 'moderate" weight

METCON

C & J - 5,4,3,2,1 [increase weight each rd] -
Row 100m, 200m, 300m, 400m, 500m

CASH OUT

coaches choice

Wednesday 3.8.17

WARM UP

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

SKILL WORK

gymnastics - pull up progression, t2b, hand stand push ups, walks, rope climbs

PARTNER WOD

WARMUP

WcG Partner WOD Filthy 100
Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

Tuesday 3.7.17

WARM UP

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

SKILL WORK

CLEANS
Cleans work toward 1 rep max

METCON

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

Tuesday 3.7.17

WARM UP

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

SKILL WORK

CLEANS
15 Min Cleans work toward 1 rep max

METCON

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

Monday 3.6.17

WARM UP

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

SKILL WORK

DEADLIFT
Deadlift: 12 min of work toward a moderate 2reps

EMOM

EMOM 12 Min
Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

FINISHER

4 min tabata: 20/10 bidges / scissors

Friday 3.3.17

WARM UP

bike for 3 min - 3 rds: front lunges down, 5 k2e, run high knees back -

SKILL WORK

snatch work - hang pull/snatch - floor pull / floor snatch - work to 60-70%

METCON

750 row, burpee broad jumps, 9 DB thrusters - 500 row, burpee broad jumps, 15 DB thrusters - 250 row, burpee broad jumps 21 DB thrusters

Wednesday

WARM UP

run 400 or bike/row for 4 min - 3 rds10 windmills, 5 push ups, 5 arch ups

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

WOD

3 person partner wod :

shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu

wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10


CASH OUT

Coaches choice

Tuesday – 2.28.17

WARM UP

warm up with 4 min on bike or rower - 3 x hanging stretch to inch worm to 5 push ups, 10 windmills each arm fron tand bacck. PVC pass thrus and press, 3x 10sec hs hold

SKILL WORK

Press Complex
press complex
strict
push
jerk

METCON

WC Triplet
21-15-9: ROW/BIKE, S2OH, DUs (155/95, 135/75, 115/65, 95/55 - * if you row add 3 additonal caalories

CASH OUT

200 k2e floor sit-ups

Monday 2.27.17

WARM UP

4 min row or bike (or mixed) - 3 rds: 10 air squats, 5 inch worm to push up,

SKILL WORK

Squat Complex
front squat 5x5
back squat 5x4
OH squat 5x3

METCON

WcG Ladder - Clean/KB
alternating Ladder for Time
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18

CASH OUT

3 rds:
15 lying weighted bridges
15 weighted situps15 Russian twists

Saturday 2.25.17

WARM UP

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

SKILL WORK

17.1 set up and practice

CROSSFIT OPEN

OPEN 17.1
20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15


Alternative 20 Minute Wod
20 min cap for time
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over

Friday 2.24.17

WARM UP

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count hollow hang - inch worm back
burpee broad ump down to rig - 10 count mni kip - burpee broad jumps back
then
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

SKILL WORK

17.1 set up and practice

CROSSFIT OPEN

OPEN 17.1
20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15


Alternative 20 Minute Wod
20 min cap for time
amrap
10 barbell snatch
15 burpee box jump over
20 barbell snatch
15 burpee box jump over
30 barbell snatch
15 burpee box jump over
40 barbell snatch

Thursday 2.23.17

WARM UP

jog 400m or row for 3 min - themn - 10windmills, high kicks, fron lunge, side lunge broad jump, spider man - air squats

STRENGTH / SKILL

Bench Press
BENCH PRESS 3 warm ups sets of 10,8,6 adding weight then, 4 x 4 at moderate weight

METCON

EMOM 40/20 -12min hspu, - clean (185/135, 155/95, 135/75. 115/55 -T2B

COACHES CHOICE

Core Work - Coaches Choice

Wednesday 2.21.17

WARM UP

2 rds; jog 200m bike 10 cal - 3 rds 10 windmill, 10 air squat, 5 down dog push ups

PARTNER WOD

2 person partner chipper:
5RDS: - 30 wb, 30 box jumps 30 push ups (split evenly)
RUN 200m (run together)

3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)

1RD: 50 DL (split evenly)
RUN 500m (run together)

Tuesday 2.21.17

WARMUP

200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump

SKILL WORK

4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1

METCON

WcG 21-15-9
21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35

FINISHER

3 rds - 25 JUMPS (dbl or single) 15 seating bridges,

Monday 2/20/17

WARMUP

3 min bike or row - 5 PVC pass thrus /air squats to front lungs down, high kicks back, 5 PVC pass thrus/air squats to bear crawls down, high knees back, 5 PVC air squats to broad jumps

SKILL WORK

5 x 1 complex of 2 FSQ + 2 PRESS + BSQ

METCON

WcG - Bear Complex + Run
5 RFT:
200m run
5 bear complex 185/115, 155/95. 135//75, 115/55

FINISHER

3 rds: 25 DUs, 50 full sit-up

Saturday 2.18.17

PARTNER DAY ....

WARM UP

On OWN:
3 min bike AND 2 min row
10 windmills each way
20 air squats

AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges


PARTNER WOD

WcG Partner WOD 2 Person
4 rds ea
athletes trail each other
25/20 cal Row
25' dbl kb lunges to rig
25 k2e
25' dbl kb lunges to rower
repeat

then
trail again
3rds
10 dumbell thrusters
15 wb

then
spilt 10 rope climbs

Friday 2.17.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

SKILL WORK

Gymnastics Skills and or Progression - hand stand rope, rig

METCON

WcG CG
[CG] 5RFT 12 calorie Bike, 9 CTB, 6 HSPU, 3 Wall Walk

FINISHER

3 rds: 21-15-9 partner V slams

Thursday 2.16.17

WARMUP

row for 500m or bike for 20 cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

SKILL WORK

5x1 hang power clean, hang clean, clean

METCON

[C] 1000m ROW
100 DUs
10 Burpee jump to target

750m ROW
75 DUs
7 Burpee jump to target

500m Row
50 DUs
5 Burpee Jump to target

250m Row
25 DUs
5 Burpee jump to target


FINISHER

150 sit ups - any style

Wednesday 2.15.17

WARM UP

bike or row for 2 min
junk yard dog
then 10 windmills (front and back) 5 hanging stretch to down dog push up

SKILL WORK

front squat - 5x3

PARTNER WOD

[WCG] 3 person partner wod
Ladder down:
A]: 10-5 cal bike - press - pull ups
then
B]: 15-10 row - wb - ball slam

Tuesday 2.14.17

WARM UP

row 500m - then 3rds 10 jumping jacks, 10 air squats, 10 sec HS hold - PVC 2x 10 pvc pass thrus, 10 pvc muscle snatch

SKILL WORK

Snatch

METCON

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, mrx-sc 185/115,)
Handstand Push-ups

FINISHER

3rds - 10 weighted bridges, 10 sec arch hold, 10sec side plank R+L

Monday 2/13/17

HAPPY BIRTHDAY Kenny aka 'THOR" and Brandy

WARM UP

Row or Bike 4min - DOWN: bear crawl, inch worm, front lunge - BACK: high kick, butt kick, high knees
THEN, birthday challenge ROW or BIKE for time - 38cal girls / 52 cal guys

SKILL WORK

C&J

STRENGTH / SKILL

C&J
7x1

BIRTHDAY WOD

Birthday Cash Outs:
38 Brandy's "birthday" burpee box jumps
52 Kenny's kettle "birthday" bells

 

Saturday 2.11.17

WARM UP

ON OWN when you arrive:
row or bike for 4 min
3rds
10 windmills (both arms)
10 air squats
- then -
as a GROUP:
form 3 lines
DOWN      /   BACK
Bear crawl    / High Kick
Inch worms  / Butt Kicks
Side lunges   / High Knees
Broad jumps


SKILL WORK

set up and run through each movment

PARTNER WOD

Partner Chipper
100 ROW/BIKE
10 burpees
90 push ups
9 burpees
80 KB Swings 53/35, 44/26, 35/18
8 burpees
70 weighted alternate lunges 45/25, 25/15
7 burpees
60 weighted sit ups 45/25, 25/15
6 burpees
50 weighted tri extentions
5 burpees
60 K2E
6 burpees
70 Ball Slam
7 burpees
80 Wall Balls 20/14, 14/10
8 burpees
90 Box Jump 24/20, 20/12
9 burpees each
100 ROW/BIKE
10 burpees

Friday 2.11.17

   

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

STRENGTH / SKILL

PRESS From Rack Strict, Push, Jerk
3x5 lite warm up
3x3 for each prss at 60%, 70%, 80%
STRICT
PUSH
JERK

METCON

12 minute AMRAP: 12 DL, 9 Clean, 6 Hspu, 3 Rope Climb

FINISHER

tabata 4min 20/10 - hollow hold, extended plank (both sides), Push Ups

Thursday 2.9.17

WARM UP

Row or Bike for 4 min:
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up


STRENGTH / SKILL

Bench Press
10x50%
8x55%
6x60%
2x4x70%
3x2x80%

METCON

WcG Triplet 15-9-6
15-9-6
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)

FINISHER

3rds:
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15

Wednesday 2.8.17

 

WARMUP

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

STRENGTH / SKILL

3 rds: banded monster walks down to 5 strict pull ups,

PARTNER WOD

[WCG] Partner Wod: 6 rds 10 pull-up, 20 push-up, 30 air squat then 30 snatch, 40 box jump, 50 WB

FINISHER

.partner sit-ups - 100 wb partner sit-ups

Tuesday 2.7.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

Deadlifts
10 MINUTES on clock:
build to a moderate 2 rep

CROSSFIT OPEN

14.4
21-18-15-12-9-6-3 reps of:
Thrusters 95/65
barbell burpeees

FINISHER

2 rds: 10 push ups, 20 bridges, 30 k2e crunches

Monday 2.5.17

WARMUP

row or bike 4min - 3 x bear crawl down / high kick back then 3x 10 dbl arm windmills, 10 air squats

SKILL WORK

power clean - group review - 12 min of work to a moderate 2 rep weight

METCON

Bike, Sit-Up, DUs
[C]: 4 rounds: 1min bike, 30s rest, 1min situps, 30s rst, 1min DUs 30 rest

MOBILITY/STRETCH

core tabatas 20/10 - high plank extension (R+L=2), push ups, arch hold

Saturday 2.4.17

WARMUP

on own:
bike or row 3 min

as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back

on own:
15 air squats - 5 squat jumps


WARMUP

As group:
roxanne

PARTNER WOD

3 person partners
120 calorie row - A1 rows while a2 & a3 work on "chipper" shift at every 30
120 wb 20/14, 14/10
120 box jumps 24/20
120 ball slams40/30, 30/20. 20/10
120 kb swings 53/
35, 44/26, 26/18
120 k2e
the athlete that is resting MUST hold a 45/25 lb weight OH while A1 & A2 ar working

Friday 2.3.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

3 rds: 30' banded moster walk (side to side) + 5 back squats + 3 front squats

METCON

15 min 5 cal bike, 5 pull ups, 10 pushups, 15 air squats

FINISHER

3 rds: 10 bridges, 10 hollow rock, 10 arch ups

Thursday 2.2.17

WARM UP

row for 500m or bike for 20cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

SKILL WORK

turkish get up - review then 3sets x 5 TGU (L+R=1), 10 bulgarian spilt squats (ea leg), 15sec static bicep hold

WLC BENCHMARK

2,000 Meter Row
2,000 meter row for time

FINISHER

100 DUs or 300 single

Wednesday 2.1.17

Happy Birthday Mark!

WARMUP

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

PARTNER WOD

Dirty Thirty ...2!
Happy Birthday Mark

Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)

30 cal Bike or Row,
2 rope climbs,

30 wall balls,
2 walk walks,

30 kb swings
2 rope climbs,

30 box jumps
2 wall walks

30 cal bike or row


CASH OUT

32 burpees for time

Tuesday 1.31.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

15 min - deadlift - 5x50, 5x60, 5x70, 3x80x3

METCON

5RFT- 5 cal bike, 10 power clean, 135/95, 115/75, 95/65, 75/45

FINISHER

5 min DU work

Monday 1.31.17

WARMUP

buy-in:ow / bike for 4min
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps

SKILL WORK

Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

WOD

WcGs Isabel + Burpees
complete 30 snatches
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45

FINISHER

stretch, roll

Sunday 1.29.17

WARMUP

6 mins of bike and of row (mix it)
3rds- down and back
bear crawl + high kicks
inch worm + but kicks
side lunges + broad jumps


PARTNER WOD

2 person team - split evenly
60 calorie row
20 burpees
60 wall ball
20 squat jumps
60 box jumps
20 burpees
60 pull ups
20 squat jumps
60 kb swings
20 burpees

Saturday 1.28.17

BOX CLOSED - HOME WOD RECOMMENDED:

Do the HOME WOD and POST it on FB Box talk


HOME WOD

5 RFT
10 push-ups
5 burpees
20 air-squats
5 burpees
30 sit-upspost your time RX or SC (any modification is considered scaled)

Friday 1.27.17

THOR IS BACK!

WARMUP

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

SKILL WORK

Bench
3 x 50%
3 x 60%
3 x 70%
3 x 80% x 2

METCON

21 - 15 - 9: row, hspu, t2b

FINISHER

2 rds
10 bridge, 10 scissors, 10 arch up

 

Thursday, 1/26/17

WARMUP

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

SKILL WORK

power clean skill work / lift

METCON

Cindy
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

FINISHER

4 rds25 DUs, 15 sit ups

 

Wednesday 1.25.17

WARMUP

Bike 2 min - 3 rds 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

SKILL WORK

PRESS From The Rack
objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts


WLC BENCHMARK

2RFT: Partner's spilt however they wish.
1 min each WB, SDHP, BJ, PP, ROW [calculate total reps]

FINISHER

3min:2min on bike 1 min burpee jump over

Tuesday 1.25.17

WARMUP

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

SKILL WORK

4 rds
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups

FINISHER

4 rds
25 DUs
15 sit ups

Monday 1.23.17

WARMUP

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

SKILL WORK

deadlift - clean pull - clean

METCON

Artic Blast 2017 Annie + Kb
Partner wod
athletes split however they like...
For time:
50,40,30,20,10
DUs
situps,
kb swings

FINSHER

1 min burpee partner jump over

Friday 1.20.17

Look Lisa go!!

WARMUP

bike 3 min
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats

SKILL WORK

DEADLIFT
DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

METCON

4 RFT
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row

FINSHER

3 rds
20 DUs
10 hollow rock
20 walking plank

Thursday 1.19.17

WARMUP

buy-in row or bike 3min
3rds
10 pvc pass thrus
10 oh squats
2rds
alternate lunges
jumps squats


STRENGTH / SKILL

prep for wod

METCON

Ladder Down....21-18-15-12- 9- 6
1RFT

21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs

Wednesday 1.18.16

WARMUP

arrival - get on Bike for 5 min

3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats


CHIPPER

50 calorie row
25' dbl kb "walking lunges"
40 wall balls
25' dbl kb "walking lunges"
30 Box Jumps
25' dbl kb "walking lunges"
20 burpee jump up clap (full extension)
25' dbl kb "walking lunges"
10 wall walks

COOL DOWN

3 rds
10 v sits
20 russian twists
30 sit up k2e

Tuesday 1.17.17

WARMUP

2min bike
2 min rowdown / back
lunges / high knees
side lunges / high kicks
inch worms / butt kicks
broad jumps / 25 air squats


STRENGTH / SKILL

Back Squat 3x5
2x10 lite weight warm up set
3x5 increase weight each time

BENCHMARK

WcG
5RFT
20 Weighted sit ups
5 Weighted lunges L+R=1
20 Weighted standing tricep dips
5 Burpees

CASH OUT

100 DUs [200 singles]

Monday 1.16.17

WARMUP

ON OWN:
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction

STRENGTH / SKILL

BENCH For Max Rep
50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

METCON

10 For 10
10 min
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard


FINSHER

15/15 work/rest
4x DUs
4x Hollow rock
4x Burpees

Saturday 1.14.17

WARMUP

Upon arrival- 4 minutes on the bike or row

Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps

2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans


PARTNER WOD

10-minute time cap
50, 40, 30, 20, 10
Double Unders
Ab mat sit ups
KB swingsRest 2 minutes

Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row

Reps can be split any way between partners.


CASH OUT

In-House Challenge
See Box Talk for Challenge and Prize details.

Friday 1.12.117

WARMUP

on own: ride or row for 4min
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats

SKILL WORK

Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

METCON

EMOM
12 min emom
45 / 15
odd:1,3,5,7,9
bear complex

even: 2,4,6,8,10
burpee bar jump over...

Thursday 1.13.17

at

WARMUP

On own - row or ride for 4 min

5 hanging stretch to inch worm
10 jumping jacks
15 air squats


SKILL WORK

3 rds
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps

METCON

WcG 21-15-9
21,15,9 deadlift 225/155, 185/135, 155/103, 135/83
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping

CASH OUT

4 RFT
25 DU
25 sit ups

Wednesday 1.11.17

WARMUP

on own:
3 rds
5 push ups
10 jumping jacks
15 air squats

Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2

total team burpees and calories


PARTNER WOD

WcG - Minutes
3 person partner
1 min each movement 20 sec rest
each athlete must complete 3 rds

Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45

Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35


FINSHER

3 rds
50 situpss
50 air squats

Tuesday 1.10.17

WARMUP

3min bike

3 rds
10 jumping jacks
10 air squats

3rds
inch work + spider man + side lunge x 3
10 squat jumps


SKILL WORK

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

WOD

Franco,S Fran...
21-15-9
Front Squat 155/105. 135/95, 115/75, 95/65
S2OH

FINSHER

for time
1 min bike
1 min max burpees

Monday 1.9.17

WARMUP

4 min row
2 min bike

4 inch worms:
walk out to plank and do a push up each time
4 air squats
2 squat jumps
4 front lunges
2 side lunges


SKILL WORK

Power Cleans
15 min of work
skill work from floor
PC focusing on form while slowly increasing weight


BIRTHDAY WOD

Happy Birthday Flo [42]
4 rounds:

RD 1:
40 wall balls 20/14
2 power cleans 175/113
40 pull ups

RD 2:
40 box jumps 24/20
2 power cleans 175/113
40 cal bike

RD 3:
40 hrpu
2 power cleans 175/113
40 alt leg sit ups

RD 4:
40 kb swing
2 power cleans
40 cal row


CASH OUT

42 DUs

Saturday 1.7.17

WARM UP

on own;
4 min row or bike

Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps


PARTNER WOD

WcG Partner WOD Filthy 100
Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

Friday 1.6.17

WARMUP

On Own:
get on the bike or rower for 4 minutes
Group;
red line -

SKILL WORK

DEADLIFT
Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

WOD

DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

CASH OUT

3 rds
20 Russian twists
20 Bulgarian squats

 

Thursday 1.5.17

WARMUP

Bike 10 calorie
10 air-squat
5 squat jumps
10 push up
5 high kicks

SKILL WORK

PRESS From The Rack
objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts


METCON

21-15-9
thruster
t2b
kb swing

FINSHER

100 DUa

Wednesday 1.4.16

WARMUP

ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats


PARTNER WOD

Lil Ana's Bday Chipper 15s.....
15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams


CASH OUT

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock

Tuesday 1.3.17

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WARMUP

ON OWN (anytime you get in
Bike or Row for 4 min

Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,


SKILL WORK

Snatch Work
15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch

BENCHMARK

2,000 Meter Row
2,000 meter row for time

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)

FINSHER

SIT UPS
100 Sit ups for TIME

Monday January 2, 2017

14666291_1301492499870094_3191124978452331614_n

WARMUP

3 RDS
1 min bike or row
10 air squats
then
rd1 - down front lunges - back high kicks
rd2 - down side lunges - back broad jumps
rd 3 - down inch worm - back butt kicks

STRENGTH / SKILL

Power Cleans
15 min of work
skill work from floor
PC focusing on form while slowly increasing weight


METCON

12 min amrap
5 C&J 115/ 75, 95/65, 85/55, 75/55
10 DL
5 BBJO
10 KB swing 53/35, 44/26, 26/18

CASH OUT

3rds
25 DU
10 Pushups
25 sit ups

Saturday NYE 12.31.16

14359225_10208994087203063_2232432672641693025_n

WARMUP

ON OWN:
4min on bike or rower

GROUP: [down and back] Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms


PARTNER WOD

Jess B Nye Special
2 rounds:
Partner A:
- 15 WB shots 20/14, 14/10
- 15 Ball slam Sit-Ups 40/20, 30/10
Partner B:
- Max Burpees
* SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*


CASH OUT

3 Rounds:
Partner A:
- Row / Bike 15cal/10cal
Partner B:
- Overhead walking lunges 45lb/25/bs

Friday 12.30.16

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WARMUP

ROW OR BIKE FOR 4 MIN
GROUP RED LINE: Coach led dynamic and static stretches

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Thursday 12.29.16

14063801_326653097668521_4883276422911107269_n

WARMUP

3 RDS BIKE OR ROW 1 MIN
WALKING LUNGES DOWN
SIDE LUNGES BACK
BROAD JUMPS DOWM
HIGH KICKS BACK

SKILL WORK

Snatch + OH Squat
Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
-------------------------------------------------------
Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

METCON

161229

12 MIN 40/20 EMOM

ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS

EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ


FINSHER

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Wednesday 12.28.16 – Julia’s day!

14470463_10211525237752328_7028681269086510248_n

Anyone seen this guy?

Chris, if you see this ... come back home soon!! We miss you! Why don't you join us for Julia's 56 birthday wod!

WARMUP

bike or row for 5min 30sec @ 85% and 30sec @ 50%
then... 2 rds walking lunges down, side lunges back, broad jump down, meet on red line

BIRTHDAY WOD

Julia's 56 Bday
Partner Filthy Fifty + 6
Each athlete must do 50 each but can split anyway they desire. However, before moving onto the next movement they must have completed the 50 PLUS a 6 calorie bike - each round

50 box jumps 24/20
50 jumping pull-ups
50 kb swings 53/35, 44/26
50 walking lunges
50 k2e
50 push press 45/33
50 back extensions
50 wb 20/14, 14/10
50 burpees
50 DUs

 

 

Tuesday 12.27.16

15492080_1372864832732860_4597254154644647845_n

WARMUP

3 min bike or row, 3rds -1 hamstring hang, 2 inch worm, 3 air squats,

STRENGTH / SKILL

CLEAN
Cleans: 3 x 1 hang pull +1 HPC - 3 x 1 hang pull +1 HSC [increasing weight]

METCON

Diane With A Twist
rd 1: 21DL, 21HSPU, 9 CAL ROW
rd2: 15DL, 15HSPU, 15CAL ROW
rd3: 9DL, 9HSPU, 21CAL ROW

FINISHER

3rds: 10 bridge + single leg extension (L+R=2), 10 arch ups, 10 Vsit-ups

Monday 12.26.16

14502968_10211525130709652_5497151853652468670_n

HAPPY 59 DAVE!!

WARMUP

3 rds: 5 cal bike, 9 cal row, 5 inch worm, 9 air squat

PREP WORK

10 min of set up and prep for wod from bar only weight to wod weight

METCON

Dave's Bday "Suto" Kalsu...
59 Thrusters 135/95, 115/75, 95/65, 75/45
3 burpees at the top of each minnute

FINSHER

1RFT:
59 DUs-59 weighted sit-ups
59 DUs-59 weighted triceps
59 DUs-59 Push-ups,

Saturday 12.24.16

15492080_1372864832732860_4597254154644647845_n

WARMUP

ON OWN:
BIKE for 2 min
ROW for 2 min (with static 1 sec hold at chest)

GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat


PARTNER WOD

A Different Look At The 12 Days Of Christmas
1 Deadlift 275/185, 225/135, 185/95
2 wall walk
3 hspu
4 hang clean 115/75, 105/65, 95/55, 85/45
5 pull ups
6 burpee box jumps 24/20, 20/12
7 S2OH 115/75, 105/65, 95/55, 85/45
8 kb swing 53/35, 44/26
9 k2E
10 wall ball shot 20/14, 14/10
11 Ball slam 30/20/10
12 Front Squat 115/75, 105/65, 95/55, 85/45

Friday 12.23.16

14601126_364162287250935_3389718047151303516_n

WARMUP

buy-in row 500m
3rds
5 inch worms
5 jump squats
5 alt lunge twists
5 push ups

STRENGTH / SKILL

BENCH PRESS
3x5 warm up increasing weight
5x3 starting at 75% and increasing

METCON

WcG - Upper Lower Twist
15min amrap:
750 row / 15 cal bike (alternate)
10 dbl wb shots
10 hspu
10 ctb

FINSHER

Cardio Core Finsher
3rds: 20DUs, 20s hollow hold w pvc, 20s arch ups w pvc

Thursday 12.22.16

15380380_1366457256706951_7061674311299571448_n

WARMUP

3rds row 250m, 10 air squats, 10 push-ups

STRENGTH / SKILL

Snatch Grip PRESS
3x5 strict
5x3 push - adding weight

METCON

WcG Triplet - HS/OHS/AB
5 rounds
2 HS
5 OHSQ
10 cal bike
increase 1 rep each round

CASH OUT

3 rds
10 bridges
10 side plank raises
10 sec hollow hold

Wednesday 12.21.16

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WARMUP

group tabata: 30/10
2rds - run in pace, air squat, jumping jacks, alternate lunges

HOLIDAY

WcG's - 8 Days Of Hanukkah
Partner WOD
partners complete each movement before moving on
8 rds
8 box jump 24/20, 20/12
7 kb swing 53/35, 44/26, 26/18
6 press 135/95, 115/75, 95/65, 75/45
5 clean
4 thruster
3 front squat
2 hspu
1 wall walk

bonus - 8 synchronized burpees

Tuesday 12.20.16

15420890_1372864829399527_251496519510514380_n-1

WARMUP

buy-in row 500m, 3rds 5 inch worms, 5 jump squats, 5 alt lunge twists

STRENGTH / SKILL

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

METCON

WcG Row/SDHP/BS
AMRAP
RD1 row 250, 15 sdhp, 21 ball slam
RD 2 row 500, 9 sdhp 15 ball slam
RD 3 row 750, 6 sdhp, 9 ball slam

CASH OUT

.Tabata 20/20
4 rds HS hold / hanging plank

Monday 12.19.16

15220111_376700095997154_868873160015922832_n

WARMUP

3rds row 250m, 10 air squats, 10 push-ups

STRENGTH / SKILL

CLEANS
CLEAN: skill work from ground up, then 4-6 reps x 1 while increasing weight to max lift

METCON

WcG - FSQ/K2E
21-15-9: FSQ, K2E (add weight ea. rd 2 & 3)
135/93, 145/103, 155/113

CASH OUT

Core work: 3rds of 10ea bridges, v sit, arch hold

Saturday 12.17.16

14484586_10208865862856198_7635746653688084633_n 14494735_10211525131429670_7890073373988765657_n Eileen marco

WARMUP

on own:
2 min bike or row
3rds
10 jumping jacks
10 air squats
10 alternate leg lunge twists

then as a group

SALLY time..... ; - )


BIRTHDAY WOD

Marco And Eileen Partner Bash
77 things to do on your joint bday party....

Partner Chipper
Marco and the boys do 40
Eileen and the girls do 37

77 cal bike
77 wb shots
77 ball slams
77 box jumps
77 kb swings
77 kb lunges R+L=2
77 kb sit ups
77 cal row
77 k2b
77 burpees


CASH OUT

5 min of... Birthday guy/girl favorite - members follow
coach gets to modify for group..

Friday 12.16.16

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WARMUP

partner-up to row
2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25

rd1 5 cal row
rd2 10 cal row
rd3 15 cal row

3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold


STRENGTH / SKILL

PRESS From The Rack
objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts


METCON

WcG Sprint
8 RFT
8 pull ups
8 KB snatches
8 cal bike


CASH OUT

if time permits - coaches choice

Thursday 12.15.16

Eileen

HAPPY BIRTHDAY Eileen!

WARMUP

3 Rds
3 rds;
3 cal bike
7 cal row
3 jump squat
7 air squat

SKILL WORK

Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

BIRTHDAY WOD

Happy Birthday Eileen
3 ROUNDS:

30 cal row
7 snatch

30 push up
7 burpees

30 DUs
7 oh squat

Wednesday 12.14.16

15267917_1362078007144876_3132263373387024352_n 15317876_1362078173811526_1429156940690192903_n 15317926_1362077927144884_820161322551631821_n 15337648_1362078230478187_8435266953775318257_n 15355821_1362077467144930_802371753129396435_n 15380380_1366457256706951_7061674311299571448_n 15420781_1366457550040255_647770906535684024_n

WARMUP

Tabata warm up:
8 rds 20/10
run in place / stretch
butt kicks / stretch
squat jumps / stretch
burpee / stetch
REPEAT


CHIPPER

12 Days Of WcG Christmas
1 rope climb
2 wall walk
3 hspu
4 burpees
5 pull ups
6 k2E
7 box jumps 24/20, 20/12
8 kb swing 53/35, 44/26
9 hang clean 115/75, 105/65, 95/55, 85/45
10 wall ball shot 20/14, 14/10
11 push press 115/75, 105/65, 95/55, 85/45
12 cal row

Tuesday 12.13.16

15380566_1366457416706935_4914332725841761606_n

WARMUP

3 Rounds
200m row
10 air squat
10 modified push ups
10 jumping jacks

SKILL WORK

Front Squat From Rack
FRONT SQUAT [from rack]: 50x5, 55x3, 60x3, 70x3, 75x3, 75x3, 80x2, 85x1, 90x1

METCON

A Couple Of Couplets
For total time:

5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike

2 Min Transition...

5RDS:
5 WB Dbl shot
5 Burpees


COOL DOWN

Stretch with bands & foam roll

Monday 12.12.16

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WARMUP

pick one...
row 500
run 400
bike 2 min

3 rds
10 jumping jacks
10 high kicks
10 squat jumps

then
3 rds
5 air squats
1 inch work


STRENGTH / SKILL

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

EMOM

CJ Meets BBJO
10 Min
5 C & J
3 BBJO

[135/95, 115/75, 95/65, 75/45]

COOL DOWN

Core/Stretch
3rds
10 bridge
20 k2e sit-ups
30 sec plank (optional - alternate leg raises)

Saturday 12.10.16

15056289_374877639512733_7163375710883094923_n

WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday12.9.16

14067584_326652837668547_4211457167156853115_n 14063801_326653097668521_4883276422911107269_n 14055205_326652774335220_3576083676187604895_n 14046145_326652821001882_672122119064951741_n 14054187_326652681001896_1915704376814731793_n

WARMUP

red line

SKILL WORK

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

WARMUP

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

CASH OUT

50 WEIGHTED SIT UPS

Thursday 12.8.16

15317926_1362077927144884_820161322551631821_n

WARMUP

get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back

5 cal bike


STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam


CASH OUT

CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1

Wednesday 12.7.16

14915611_10211968898203562_3301312722762291483_n

WARMUP

200m run or 250 row
junkyard dog

BENCHMARK

12 Days Of Christmas A
Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

Tuesday 12.6.16

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WARMUP

6min
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

WARMUP

5 RFT
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees

CASH OUT

CORE tabata
9 rds 20/10
hollow hold
bridge hold
k2e crunches

Monday 12.5.16

14938224_10211968895363491_5175493248717427796_n

WARMUP

400 RUN or ROW- Dynamic Stretches- RED LINE Mobility

STRENGTH / SKILL

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

METCON

21-15-9 C&J / T2B

rx -135/95, sc 115/75, mrx 95/65, msc75/45


CASH OUT

21-15--9

bar weight only bicep curl / tricep extension

Saturday 12.3.16

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WARMUP

row 500
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats

PARTNER WOD

2 person partners

3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb

3 rds
40 row
30 wb
20 ball slam
10 wall walk

3 rds
40 DL
30 PC
20 PP
10 Burpees

Friday 12.2.16

14591754_1301492503203427_3603777311534694419_n

WARMUP

run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig


BENCHMARK

WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

METCON

EMOM 40/20
12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups


CASH OUT

200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat

Thursday 12.1.16

14731160_1301492596536751_1906741510759715260_n

WARMUP

3rds
10 lunge twists
5 inch worms
10 high kicks
5 squat jumps

Group RED LINE - static stretching & mobiltiy


SKILL WORK

Snatch
15 minute time cap
warm up with Bergenger (on board)
Then...
7x1 snatches adding weight each time building to near 1 rep max
then, remove weight to approx 60-70% and perform a few snatches

METCON

snatch metcom

Wednesday

15056289_374877639512733_7163375710883094923_n

WARMUP

200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats

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

3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats


SKILL WORK

Gymnastics Skills
Coach led progression & skill training

PARTNER WOD

Whitten
5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

CASH OUT

CORE WORK
5sec hold 3sets x 10 reps

Tuesday 11.29.16

15267903_379330765734087_1485266310571686819_n

Check out our Cardio CoreFit class immediately after our 6:30p WOD...

WARMUP

10 cal bike
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)

PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight


WOD

WcG - Benchmark Run/Lift
"4 minutes to complete:
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75

Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55

Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55

Do not rest between rounds. Post run times and reps completed for each exercise to comments."


CASH OUT

6min tabata 40/20
odd minute - hollow hold
even minute - k2e high plank

Monday 11.28.16

15085449_373336639666833_7788874649071654034_n

WARMUP

On Own pre-warmup - get loose with mobility (band, pvc) then ROW 600/500m

5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks


STRENGTH / SKILL

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

METCON

5 rds :
5 sdhp, rx 115/75, 95/65, 75/55, 65/45
5 burpee box jump rx 30/24, 24/29, 20/12
10 cal bike
rest 1 min

CASH OUT

3 x 10 of snatch grip behind the neck push press

Homework - see coach

Saturday 11.25.16 Cindy’s 60th!

14469571_10211525265633025_7503625216097295932_n

WARMUP

walking high kicks down
50m run (out back door - left- and in front door)
burpee board jumps down
50m run
alternating lunge twists
50m run
inchworms
50m run

3 RDS
5 airsquats
5 hrpu
5 superman


BIRTHDAY WOD

Cindy's 60th
2 person partner

Run 400 m

6 rds of cindy
60 bike
60 Clean and Press 115/75, 95/65 85/55, 75/45
60 burpee bar jump over
6 rope climb

Run 400 m

6 rds of cindy
60 row
60 wb 20/14
60 box jump 24/20
6 rope climb

Run 400 m

6 rds of cindy
60 kb swings
60 goblets
60 ball slam
6 rope climb

run 400 m

Black Friday 11.25.16

15085449_373336639666833_7788874649071654034_n

WARMUP

Group RED LINE - coach led

then set up for wod and warm up each movement


BENCHMARK

The Seven
7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Turkey Day 11.24.16

turkey

WARMUP

Group Red Line w coach - static and dynamic stretching
400m jog (brrr)
junk yard dog


PARTNER WOD

3 person partner

12 min time cap
A1 200m KB farmers carry 53/35, 44/26
A2 Row [record total calories] A3 Bear complex amrap [record] - 135/95, 115/75, 95/65, 75/45
Athletes will switch when KB pacer returns

5 min transition

3 person partner

12 min time cap
A1 1 min bike for calories
A2 1 min wall walk - record reps
A3 1 min rope climb - record reps


CHALLENGE

SIT UPS
100 Sit ups for TIME

Wednesday 11.23.16

14522944_352637298403434_8970234170683854107_n

WARMUP

Group on RED LINE - coach led static and dynamic stretches

CHIPPER

WcG 60/30
2 person partners
split evenly

RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike

RD 2 - 30

30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike


CHALLENGE

Turkey Challenge
Day 23 of 25
100 weighted situps

Tuesday 11.22.16

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WARMUP

On own mobility for 5 min
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu

WLC BENCHMARK

Back Squat For 1 Rep Max
50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record


METCON

Fran
21-15-9
Thrusters (95#/65#)
Pullups

CHALLENGE

Turkey Challenge
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes

Monday 11.21.16

handstand cara1 Stacy Eileen

WARMUP

get mobile using pvc
2 rds:
5 cal bike
10 air squat
5 squat jump
5 inch worm


PREP WORK

Set up your bars for the wod.
Practice all movements and increase load to wod weight

WOD

WcG - Barbell Quad
3 rds:

21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press

135/95, 115/75, 95/65, 75/45


CHALLENGE

Turkey Challenge
day 21 of 25
100 jump rope - 10 burpees
90 jump rope - 9 burpees
80 jump rope - 8 burpees
70 jump rope - 7 burpees
60 jump rope - 6 burpees
50 jump jump - 5 burpees

 

Saturday Partner WOD

14563390_364162170584280_6059043129090269948_n 14494887_10211525132549698_5533604871041164715_n 14449018_10211525133509722_3839428183260635108_n 14237685_10211291288143734_1610436526956978907_n 14034902_10154452810667152_3485421866896477325_n jess and cara billy and mike 13932681_326652761001888_8300805953744093135_n 13925323_326653041001860_7676307003631719845_n 13879272_321709591496205_8825878814504883869_n14199223_10211291219982030_92990235515152757_n

WARMUP

red line:
everyone hold plank while one athlete at a time performs...
rd 1 10 hrpu
rd 2 10 high plank thrusts
rd 3 10 squat jumps
after everyone goes then than stand for...
windmills

PARTNER WOD

Partner Chipper
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

CHALLENGE

Turkey Challenge
day 19 of 25
you can pass today's challenge bc we completed enough in the wod..
However, if you dare... do 100 hanging high knees

Friday 11.18.16

image

WARMUP

7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat

STRENGTH / SKILL

Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

METCON

12 minute EMOM

odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat

even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat


CHALLENGE

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Thursday 11.17.16

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WARMUP

run 200 m
walking alternate lunges - down
walking high kicks - back
run 200 m
frog jumps - down
burpee broad jumps - back
run 200 m
5 static air squats (hold at bottom for 3sec)
5 jump squats
5 inch worms

SKILL WORK

Gymnastics Skills
Coach led progression & skill training

METCON

WcG 21-15-8 / 15-9-6
Diane
21-15-9
21 Deadlift, 21 Hspu
15 Deadlift, 15 Hspu
9 Deadlift, 9 Hspu
[225/155, 185/135, 165/105, 135/85]Immediately go into...

15-9-6

15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]


CHALLENGE

Turkey Challenge
Day 17 of 25
4min -2rds jump 1min, sit ups 1 min

Wednesday 11.16.16

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WARMUP

On Own pre-warm up - get loose with mobility then ROW 500/400m then 2rds 10 pvc pass thru, 10 oh squat


CHIPPER

2 Person Sprint Chipper
2 person teams - A1 sprints through movements while a2 rests then switch...

12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees

5 min transition

12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12


CHALLENGE

Turkey Challenge
day 16 of 25
partners
a1 wall ball shot sit ups
a2 low plank hold (keep belly button in)

Tuesday 11.15.16

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WARMUP

3rds
(at the top of 3 minutes )
Row 250/200m
5 inch worm
10 push ups
15 air squat

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

Cindy
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

CHALLENGE

Turkey Challenge
day 15 of 25
25 side plank push ups (right side)
25 side plank push ups (left side)
50 pvc v-sit ups alternate legs

Monday 11.14.16

14956575_10211968895843503_4113869251615135026_n 14938224_10211968895363491_5175493248717427796_n

WARMUP

Jog 400m
from one side to the other...
walking high kicks
broad jumps
walking alt lunge twists
burpee broad jumps
10 static air squats - hold at bottom for 2 sec
5 inch worms

STRENGTH / SKILL

DEADLIFT
Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

METCON

WcG
10 minutes
10 dead lift
10 hang clean
10 push press
10 bjo

rx 135/95
sc 115/75
mrx 95/65
msc 75/45


CHALLENGE

Turkey Challenge
day 14 of 25
125 crunches

anytime left...
foam roll

Saturday 11.12.16

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WARMUP

Group Red Line
Coach led
Mobility, Dynamic and Static stretching

PARTNER WOD

3-2-1 Go...
2 person Partner WOD
athletes each do total reps but can split however they choose

3 Rounds:
30 calorie ROW
30 wall ball shots 20/14, 14/10
30 K2E
After all 3 rd are complete athletes must do synchronized 30 burpees (15ea)

2 Rounds:
20 Calorie BIKE
20 HSPU (or HS Hold 2 sec ea)
20 Pull Ups
20 Ball Slams 30/20/10
After the 2 rds are complete athletes must do synchronized 30 burpees (15ea)

1 Round:
10 SDHP 95/65
10 Snatch (of G2OH)
10 OH Squat (or back sqt)
10 Rope Climb
10 Wall Walk


CHALLENGE

Turkey Challenge
Day 12 of 25
100 k2e sit ups

Friday 11.11.16

14938224_10211968895363491_5175493248717427796_n 14956575_10211968895843503_4113869251615135026_n

WARMUP

bike 5 cal
row 10 cal
bike 10 cal
row 20 cal
Group RED LINE - dynamic and static streches

SKILL WORK

Gymnastics Skills
Coach led progression & skill training

PREP WORK

Set up and build to wod weight

EMOM

WcG EMOM Clean & BBJO
10 MIN
at the top of every minute add one rep each
1 clean 70% of max
1 BBJO

CHALLENGE

Turkey Challenge
Day 11 of 25
partner style
a. wall sit
while..
b. does
25 superman
and so on..
25 v situps
25 weighted sit ups 45/25
25 flutter kicks

Thursday11.10.16

14938257_10211968888243313_6875030762156698616_n 14910497_10211968895523495_4332330511548914605_n-copy

WARMUP

ROW 500m @65-75% effort
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps


CHALLENGE

Run Challenge
4 x 200m
[run 200 and your rest is the time you took to run] goal is overall time

STRENGTH / SKILL

SNATCH
SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

CROSSFIT OPEN WOD

Open 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

CHALLENGE

Turkey Challenge
day 10 of 25
100 alternate v sit ups
100 crunches k2e

Wednesday 11.10.16

14910334_10211968892523420_7590249096110750845_n

WARMUP

on own - mobility
run or row 400m
group RED LINE dynamic and static stretching

PARTNER WOD

3-2-1 3 person Partner wod

3 rds
a1 row for cal
a2 thrusters 95/65,
a3 run200
athletes rotate thru 3rds ea
record max calories and thrusters while athlete runs the 200m

2rds
a1 bike for calories
a2 30 kb swing 53/35, 44/26
a3 30 goblet squat
athletes rotate thru 2rds ea

1rd
30 hspu
21 walking planks
9 wall walks


CHALLENGE

Turkey Challenge
day 10 of 25
100 weighted sit ups with slam ball 30/20/10

Tuesday 11.8.16

.1614910497_10211968895523495_4332330511548914605_n-copy14915611_10211968898203562_3301312722762291483_n

WARMUP

Row 500
3 rds
5 push ups
5 superman
then
3rds
5 high kicks
5 alternate lunges
5 jump squats

SKILL WORK

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

12 Minute Amrap
12 ring dips or box dips
12 pull ups or jump ups
12 dbl shot wall balls 20/14, 14/10
12 cal bike

CHALLENGE

Turkey Challenge
100 sit -ups (crunches)
3 rds of 20 side plank raises (ea side)

Monday 11.7.16

14591754_1301492503203427_3603777311534694419_n

Warm up
run 400m
Coach led dynamic stretches on RED line

EMOM Odd & Even
10 MIN EMOM
ODD 1,3,5,7,9
10 burpee jumps
EVEN 2,4,6,8,10
KB swing 53/35, 44/26, 35/18

5 minute transition
EMOM Odd/Even 40/20
12 Minutes EMOM
.40 sec of work max reps
.20 sec of rest
ODD
1,3,5,7,9
S2OH 165/125, 145/105, 125/85..
EVEN
2,4,6,8,10
T2B or K2E with a kick

Turkey Challenge
day 7 of 25
100 sit ups - 25 v sit-ups, 25 slam ball situps 30/20/10, 25 flutter kicks, 25 k2e crunches
R+L=1

Saturday 11.5.16

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WARMUP

400m run
warm up with pvc
then 10 of.. air squats, jumping jacks, squat jumps

WARMUP

Saturday Partner WOD
200 jump rope
50 box jump
50 k2e
50 push ups
50 cal bike

200 jump rope
40 box jump
40 pull up
40 hrpu
40 cal row

200 jump rope
30 box jump
30 ctb or ring row
30 hspu
30 cal bike

200 jump rope
20 burpee box jump
20 t2b
20 wall walk
20 cal row

Friday 11.4.16

14484714_10211525129189614_8069717481117301973_n 14502968_10211525130709652_5497151853652468670_n

WARMUP

row 200
run 200
10 airsquat
10 high kicks
10 squat jumps
5 inch inch worms

WARMUP

sally with plank / push ups

METCON

161104
Buy in: 1k row
3 rds:
30 slam ball sit-ups 30/20/10
20 slam balls
10 wb shots 20/14, 14/10, 10/8

Buy out 400m run


CHALLENGE

Turkey Challenge day 4 of 25
100 sit ups any style
125 hanging knee raisies

Thursday 11.3.16

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WARMUP

Bike 5 calorie
run 200
bike 10 calorie
run 200
group RED LINE

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

METCON

161103
9 min AMRAP
9 HSPU
9 front squat
9 box jump


CHALLENGE

Turkey Challenge
100 sit ups any style
50 v sit ups alternate

Wednesday 11.2.16

14563390_364162170584280_6059043129090269948_n

WARM UP

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills


PREP WORK

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

PARTNER WOD

WcG 15 Min Partner Sprint
2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Hang Clean 95/65
5 Thruster 95/65
5 Calorie Bike


CASH OUT

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

CHALLENGE

Turkey Day Challenge
Day 2 of 25
100 sit ups any style
50 pike curls on rower

Tuesday 11.1.16

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look for our WcG STORE to open back up....

WARMUP

10 cal bike, 200m run - 10 air squats, 10 high kicks then GROUP RED LINE

SKILL WORK

Snatch / OH Squat
Snatch and OH squat - Burgenger Warm-up & Skill Transfer Work

METCON

WcG Sn & OH Burn
5rds
: 5 hang snatch
, 5 OH squat
, 5 burpee bar jump over
10 T2B

CASH OUT

Daily Core work till turkey day Day 1 of 25
3rds
100 situps - any style
100 scissors
100 flutter kicks

 

Monday 10.31.16

14449018_10211525133509722_3839428183260635108_n

MISSING - Have you seen this couple...??

WARMUP

On Own pre-warmup - get loose with mobility then ROW 500/400m then 10 pvc pass thru, front squat, oh squat

PARTNER WOD

"Zombies & Defenders
Partner WOD
Split evenly each movement before moving on:

Zombies:

• “Walk Like the Dead”:
30 wall walks

• “Grave Bursters” :
60 burpees

• “Brain Toss” :
60 Wall Ball (20/14 lbs)

• “Blood on the Bar” :
60 Pull ups

DEFENDERS:

• “Haul Off the Dead” :
200 M Partner Carry (Switch off)

• “Suppressing Fire” :
200 Double Unders

• “Jump High or Die” :
100 Box Jumps (24/20?)

• “Skull Crushers” :
60 Deadlifts (185/135 lbs)"

Saturday 10.29.16

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WARMUP

partner
2rds - a1 runs 200 a2 bikes for max calorie, switch

10 high kicks
5 inch worm
10 air squats


PARTNER WOD

2 person teams
FREEDOM GAMES TRIALS
must split evenly
WOD 1:
8 Min amrap
20 hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45

5 min transition:

WOD 2: 12 min time cap
3RFT
30 cal row
20 Ring Row
10 G2OH 115/75, 95/65, 75/55

5 Min Transition:

WOD 3: 8 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18


Friday 10.28.16

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WARMUP

2 RDS: 200 RUN, 15/12 calorie BIKE, 15/12 calorie ROW

SKILL WORK

GYMNASTICS SKILL WORK - coach lead

METCON

10 min amrap
5 hspu,
10 sdhp, 95/65, 85/55, 75/45, 65/35
5 bbjo

CASH OUT

21-15-9 behind the neck tricep dip / barbell curl then 15-9-6

Thursday 10.27.16

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WARMUP

buy in: 500m row 60% intensity - then 2rds 10 air squats, 5 burbs, 10 push-ups - then 500m row for max effort

STRENGTH / SKILL

SNATCH
SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

METCON

WcG W Annie's Influence
WcG w Annie's influence: : 50DU, 25 weighted sit-ups 45/25 200m run, 5 Snatch 75/45, 40DU, 20 weighted sit-ups 200m run, 4 Snatch 85/55, 30DU, 15 weighted sit-ups, 3 Snatch 95/65 200m run, 20DU, 10 weighted sit-ups, 2 Snatch 105/75 200m run, 10DU, 5 weighted sit-ups, 1 Snatch 115/85 200m run

COOL DOWN

take 5 min to foam roll / stretch

Wednesday 10.26.16

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WARMUP

Partner RUN Relay - 200m 2RDS ea. RED LINE Mobility

PARTNER WOD

PARTNER CHIPPER: 2ppl
100 Kb swing (53/35, 44/26, 35/18)
90 Ball slams (30/20, 20/10),
80 Box Jumps (24/20, 20/12),
70 WB shots (20/14, 14/10),
60 Pull ups,
50 Burpee to plate,
40 OH lunges (45/25,25/15),
30 Deadlifts,
20 Cleans,
10 Push Jerks (155/105, 135/95, 115/75, 95/55)

Tuesday 10.25.16

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WARMUP

2 rds 200m RUN - Dynamic Stretches 20 high kicks, 10 high knees, - then - RED LINE Mobility coach led

STRENGTH / SKILL

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

21-15-9 Thruster (RD1=75/45, RD2=95/55, RD3=115/65) T2B

CASH OUT

3 RDS Tabatas 1min each 30 seconds transition = high plank k2e, scissors, superman hold

Monday 10.24.16

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WARMUP

400 RUN - Dynamic Stretches- RED LINE Mobility & Air Squat Sally

STRENGTH / SKILL

Front Squat From Rack
FRONT SQUAT [from rack]: 50x5, 55x5, 60x5, 70x3, 75x3, 75x3, 80x1, 80x1, 80x1

METCON

5RFT: 5 clean, 10 push up, 15 jump squat [155/105, 135/95, 115/75, 96/65]

CASH OUT

Tabata - Row, Situps, Hollow Hold - 3rds 1min each 30sec transition

 

 

 

 

Saturday 10.22.16

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WARMUP

Coach led group run with dynamic stretching

PARTNER WOD

Partner WODs....

Both athletes work at each movement but do not have to split evenly.

100 wall ball 20/14, 14/10
50 hspu or hold [3 seconds per rep] or hRpu
10 Bear complex 135/95, 115/75, 95/65, 75/45
6 rope climb
400m RUN

100 ball slam 30/20, 20/10
50 pull ups
10 Bear Complex
6 wall walk
50 calorie Bike

100 box jump 24/20, 20/12
50 burpee
10 Bear complex
6 rope climb
400 RUN

100 KB swings 53/35, 44/26, 26/18
50 KB goblets
10 bear complex
6 wall walk
100 calorie row

Friday 10.21.16

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WARMUP

buy-in run 400m or row 600m
3 rds
10 walking high kicks (r+l=1)
5 inch worm walks
5 static air squats
5 jump squats

mobility:
10 pvc pass thru


STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

METCON

3rds
15 deadlift 135/95, 115/75, 95/65, 75/45
10 front squat " "
5 hspu (10sec hs-hold)
rd 1 run - around the bldg
rd 2 row - 500/400m
rd 3 bike - 2min

Thursday 10.20.16

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WARMUP

2 rds
90 second bike
200m jog
90 second row

GROUP RED LINE for dynamic and static stretch


SKILL WORK

SNATCH
15 MInutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

METCON

15 MIN AMRAP
5 power snatch [ beginners follow coach direction. Intermediate should use 50%-60% of your 1 rep max that you established in skill work] 10 pull ups (jumping or band)
5 OH Squat (back squat or front squat)
10 T2B

CASH OUT

5 rds
25 sit ups - any style
25 DU

Wednesday 10.19.16

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WARMUP

buy-in 600/500 m row
then.. 3 rds
10 air squat
5 inch worm
10 superman

Group RED LINE ladder


CHIPPER

WcG Partner Chipper - 100s
100 wb sit ups
200 m run
100 hr push ups
200 m run
100 k2C
200 m run
100 KB swing
200 m run
100 KB goblet
200 m run
100 ball slam
200 m run


CASH OUT

coaches choice

Tuesday 10.18.16

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Our future champions....!

WARMUP

partner row
3 rds
a1 row 1 min a2 rest

group stretch


BENCHMARK

2,000 Meter Row
2,000 meter row for time

METCON

21-15-9
3 rds
21 Bike
15 box jump 24/20, 20/14
9 press 135/95, 115/75, 95/65, 75/45

CASH OUT

15 - 25 - 15
weighted triceps ext
weighted lunges