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ALL WODS.

16
Mar

ALL WODS.

<p class=”mceItemVisualAid mceItemLayer” style=”left: 20px; top: 20px; width: 100px; height: 100px; position: absolute;”>Monday
Push Press 3-3-3</p>
For Time:
Burpees 10-9-8-7-6-5-4-3-2-1
Push Press 1-2-3-4-5-6-7-8-9-10s
M:115 W:75

Tuesday
Nancy
5 rounds
400m run
15 Overhead Squat (95, 65)

Wednesday
4 rounds
3 min AMRAP
4 Power Clean (155, 115)
6 Pullup
8 Box Jump Overs (24, 20)
1 min active rest in 6 inch hold position on ground

Thursday
Clean Pull + Hang Clean (below knee): 2-2-2-2-2
Front Squat 3-3-5-5

Friday
“Running Annie”
200m run before each set
50-40-30-20-10
Double Under
Situps

Saturday
“Daniel”
50 Pullup
400m Run
21 Thrusters (95, 65)
800m Run
21 Thrusters
400m Run
50 Pullup

Monday
AMRAP 12 Minutes
12 Deadlift (135, 95)
12 Pushup

Tuesday****************
5 Rounds for Time
15 Pullup
12 Hang Power Clean 135, 95
9 Push Jerk

Wednesday
Power Snatch 2-2-2-2-2
Back Squat 5-5-3-3-2-2

Thursday
Handstand Pushup 15-13-11-9-7-5-3-1
L Pullup 1-3-5-7-9-11-13-15

Friday
Push Jerk 3×3 @ 75% 1RM
Split Jerk 2-2-2

8 AMRAP
10 Dumbbell or Kettlebell Ground to Overhead (5 each side)
30 Alternating Jumping Lunges

Saturday
“Cara”
40 Situps
1200m Run
Rest 3 Minutes
40 Situps
800M Run
Rest 2 Minutes
40 Situps
400M Run
Rest 1 Minute
40 Situps
200M Run

Monday
For Time:
200 Foot Walking Lunge
50 Pushup
50 Double Under
25 Knees to Elbow
10 Muscle Ups
50 Box Jumps
50 Overhead Squats (65, 45)
25 Toes to Bar
50 Situps

Tuesday

CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total.

Wednesday
5 Rounds for Time
20 KBS
400M Run

Thursday
EMOM 12 Minutes
Clean Pull + Below Knee Hang Clean

Push Jerk 10-8-5-3-2Back Squat 3×5 @ 80% 1RM

Friday
2013 CrossFit Games Regional Event 5
21-15-9
Deadlift (315, 205)
Box Jump (30, 24)

Saturday
5 Rounds
3 Minute AMRAP Rest 1 minute between rounds
12 Push Press (95, 65)
8 Strict Hang Knees to Elbow

Monday
“Murph”For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Tuesday
Push Jerk 3-3-3-1-1
8 AMRAP
8 Dumbell Snatch (50, 35)
4 Wall Climbers

Wednesday
Back Squat 3×8 @ 65% 1×5 @ 70%
12 AMRAP
12 Hang Power Clean (105, 75)
20 Double Unders
AT 6 Minute Mark Sets Change to
20 Situps
12 Deadlifts (105, 75)

Thursday
EMOM 4 Minutes Power Snatch + Snatch Balance 2 Reps (no more than 50% 1RM)
EMOM 10 Minutes Snatch 2 Reps, Start at 60% increase weight every 2 minutes

EMOM 4 Minutes Power Clean + Front Squat + Push Jerk + Split Jerk (no more than 50% 1RM)
EMOM 10 Minutes Clean & Jerk 2 Reps, Start at 60% increase weight every 2 minutes

Friday
“Nate”
20 AMRAP
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (70, 53)

Saturday
For Time:
3 rounds
75 Mountain Climbers
200M Run
3 rounds
40 Alternating Jumping Lunges
200M Run
3 rounds
15 Burpees
200M Run

Monday
Lynne
5 Rounds for Max Reps
Bodyweight Floor Press
Pullups

Tuesday
1-3-5-7-9-11
Squat Clean Thruster (155, 105)
Toes to Bar

Wednesday
8 Rounds
400M Sprint
Rest 90 Seconds

Thursday

Hang Snatch 3×2 @ 70%
Snatch 1-1-1-1-1
Back Squat 4×4 @ 70% 2×2 @80%

Friday
Hang Clean & Jerk 3×2 @70%
Clean & Jerk 1-1-1-1-1

AMRAP 8 Minutes
4 Kettlebell Push Jerk (70, 53) alternate arms each round
6 Clapping Push up

Saturday
Teams of 2 only 1 partner works at a time
AMRAP 20 Minutes
10 Burpees
20 Walking Lunges
30 Box Jumps
Partner 1 does 200m farmer carry. when they return partners will switch at wherever they are in the sequence.

Alternating full rounds
AMRAP 8 Minutes
2 Deadlifts (275, 185)
5 Box Jumps (24, 20)
7 Pullup
Rest 2 minutes
AMRAP 8 Minutes
10 Situpp
10 Walking Lunge with DB or KB
Rest 1 Minute
For time:
Run 1600M alternating 200m each partner

Monday 6/10/2013
AMRAP 15 Minutes
3 Cleans (205, 135)
200M Run

Tuesday
Press 3-3
Jerk 2-2-2-2
21-15-9
Chest to Bar Pullup
Handstand Pushup

Wednesday
“Kelly”
5 Rounds for Time
400M Run
30 Box Jumps (24, 20)
30 Wallballs (20, 14)

Thursday
Weighted Situp 4×25

“Flight Simulator”
for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Friday
Back Squat 4×4 @ 75% 2×2 @85% 1×[email protected] 90%

21-15-9-6-3
Kettlebell Swing (70, 53)
Ring Pushup

Saturday
5 Rounds for Time
15 Pullup
10 Power Clean (135, 95)
15 Bar Facing Burpee

Monday
AMRAP 20 Minutes
Thruster (135, 95) add 3 reps per round
200M Run

Tuesday
“Angie”
100 Pullup
100 Push up
100 Sit up
100 Squat

Wednesday
Clean and Jerk 2-2-2-1-1-1-1-1
Back Squat 3×[email protected] 70%

Thursday
For Time
1600M Run
30 Toes to Bar
100 Double Under
30 Toes to Bar
800M Run

Friday
Push Press 5-5-2-2-2

Burpee Tuck-Jumps 30-25-20-15-10-5
Kettlebell Swing (53, 35) 20-25-30-35-40-45

One Minute on One Minute Off for 10 Minutes
30 Kettlebell Swings (70, 53)
*One minute to get 30 KBS. If you do not count penalty. For every penalty counted at end of WOD preform ….

Saturday
3 Rounds for Time
800M Run
Front Rack Barbell Lunges
25 Pullup

Teams of Two
For Time:
Complete 1 Mile stopping every 400 meters alternating between 15 thrusters and 15 renegade rows each partner. Teams choose dumbbell weight and way to carry.

Recovery Week

Monday
Back Squat
4×7 @ 75%

AMRAP 8 Minutes
8 Strict Pullup
15 Jumping Lunge

Tuesday
Snatch Balance 3×5- moderate weight, should not fail

5 Rounds for quality and minimal rest
3 Power Snatch @ 50%
4 Hang Snatch @ 50%
20 Hollow Rocks (should be unbroken)
5 L-Sit Pullups

Wednesday
1 Power Clean 5×3 @ 50%
2 Push Press 3×5 @ 50%
3 AMRAP 4 Minutes
Double Unders

Thursday
Good Morning 3×10
Back Squat 4×5 @ 80%

roll out, stretch, 800M Run, roll out, stretch, 800M Run

Friday

Push Jerk 3×5 @ 70%

15 Minutes AMRAP for quality
1 Strict Muscle Up
3 Strict Handstand Pushup
5 Kettlebell Swing (70, 53)
7 Box Jump (24, 20)

Saturday
AMRAP 6 Minutes
150M Run
6 Toes to Bar
Rest 2 Minutes
AMRAP 6 Minutes
100M Run
10 Burpees
Rest 1 Minute
Max Pullups 90 Seconds

Monday 7/1/13
Back Squat 8×3 @85%
21-15-9
Weighted Chin-up
Deadlift (225, 155)

Tuesday
Hang Power Clean – 12 minutes to work up to 2 Rep Max for the day.

5 Rounds for time
5 Clean & Jerk (155, 105)
12 Box Jump Overs (24, 20)

Wednesday
Press 3-3-3-3

“Helen”
3 Rounds for time
400M Run
21 Kettlebell Swings (53, 35)
12 Pullups

Thursday
No Class July 4

Friday – Steve and Pat teaching 7/5/13
No 530 or 9am class
Push Press 3-3-3-3

5 Rounds for Time
8 Push Jerk (135, 95)
15 Toes to bar

Saturday – Pat teaching 7/6/13
“Badger”
3 Rounds For Time
30 Squat Cleans (95, 65)
30 Pullups
800M Run

Monday 7/8/13
1) Back Squat 3×9 @ 70% + 20 lbs
2) Push Jerk 1-3-5-10-5-3-1
3) Accumulate max accumulated time in hanging L-Sit position over 5 Minutes.

Tuesday 7/9/13
12 Minutes to work up to 3RM Hang (below knee) Power Snatch

5 Rounds for Time
5 Hang (below knee) Power Snatch (115, 75)
10 Knee to Elbow
200M Run

Wednesday 7/10/13
“DT”
5 Rounds for Time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Men: 155 Women: 105

Thursday 7/11/13
Weighted Pull up 3-3-3-3-3
“Annie”
50-40-30-20-10
Double Under
Situp

Friday 7/12/13
Back Squat 4×7 @ 75% + 20#

15 Burpees
1 Mile Run
30 Burpees

Saturday 7/13/13
21-15-9
Push Press (135, 95)
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup

Monday 7/15/13
5 Rounds for Time:
3 Sets of sequence each round
1 Front Squat
2 Back Squats
200M Med Ball Run (20, 14)

Tuesday 7/16/13
Push Jerk 1-3-5-10-5-3-1
Deadlift 5-3-3-3-1
Accumulate Max time in 7 minutes of L-Sit hold

Wednesday 7/17/13
“Amanda”
9-7-5
Snatch (135, 95)
Muscle Up

Thursday 7/18/13
5 Rounds
AMRAP 3 Minutes 1 Minute rest between rounds
3 Power Clean & Jerk (135, 95)
6 Burpees
3 Toes to Bar

Friday 7/19/13
Back Squat 6×5 @80% + 20#

Saturday 7/20/13
20 Minute Up Ladder
200M Run
5 Push Up
10 Sit Up
15 Squat
increase each by 5 reps every time you come back from the 200m Run

Monday 7/22/13
Power Clean: 10 Minutes to work up to 2 Rep Max

21-15-9
Power Clean (185, 135)
Box Jump (30, 24)

Tuesday 7/23/13
800M Run
75 Burpees
75 Kettlebell Swings (70, 53)

Wednesday 7/24/13
Back Squat 9×3 @85% + 20lbs
Weighted Situp 3×25

Thursday 7/25/13
12 Minutes
On the Minute
12 Lateral Bar Hops
3 Deadlift (225, 155) on the minute
Pullup – AMRAP with the remaining time
Score is total pullups

Friday 7/26/13
Push Press 3-3-3

5 Rounds for Time
8 Power Snatch (95, 65)
30 Double Under

Saturday 7/27/13
AMRAP 15 Minutes
5 Hang Clean & Jerk (135, 95)
5 Pullups
100M Sprint

Monday 7/29/13
3 Rounds
1 Minute Max Box Jumps (24, 20)
3 Minutes Max Reps Push Jerk (155, 105)
Rest 5 Minutes
800m Run for time

Tuesday 7/30/13
10 Minutes work up to max for day of Complex: Power Snatch + Overhead Squat
For Time:
100 Overhead Squats (95, 65)

Wednesday 7/31/13
Power Clean 10 Minutes to work up to heavy 1 RM for day.
‘Elizabeth’
21-15-9
Clean (135, 95)
Ring Dip

Thursday 8/1/13
“Diane”
21-15-9
Deadlift (225, 155)
Handstand Pushup

Friday 8/2/13
Back Squat 3×9 @ 70% + 30#
30 Man Makers for time

Saturday 8/3/13
Partner WOD – one partner works at a time
Row 800m (400 each)
60 KBS (53, 35)
60 Wall Ball (20, 14)
6 Sprint Relays 200m
60 Thrusters (95, 65)
60 Pullup
Run 400m together

Monday 8/5/13
1) 15 Minutes
Work to establish max Front Squat + Jerk (from rack)
If max jerk is found continue until time ends working up to max Front Squat

2) OTM 10 Minutes
3 Front Squats (155, 105)
50m Shuttle Sprint

Tuesday 8/6/13
3 Rounds For Time
400m Run
12 Clean & Jerk (135, 95)
15 Pull up

Wednesday 8/7/13
21-15-9-15-21
Knee to elbow
Burpee

Thursday 8/8/13
For Time:
Run 1 Mile
5 Rounds
10 Kettlebell Swings (70, 53)
10 Box Jumps (24, 20)
Run 800m

Friday 8/9/13
Press 5-5-3-3-3
Back Squat 4×7 @ 75% + 30#

Saturday 8/10/13
No 8:30am class or Open Gym

Monday 8/12/2013
AMRAP 15 minutes
3 Power Clean (185, 115)
5 Handstand Pushup
7 Pullup

Tuesday 8/13/2013
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean (115, 75)
200m Run

Wednesday 8/14/2013
1) EMOM 5 Minutes
High Hang Snatch + Hang Snatch + OHS @ Light & fast; nothing higher than 50% 1RM.
2) Snatch + Hang Snatch 3 sets @ 65-75% 1RM
3) Work up to heavy 1RM Snatch for day.

Thursday 8/15/2013
Back Squat 6×5 @ 80% + 30lbs

200m Run
25 Shoulder to Overhead (135, 95)
25 Pullup
400m Run

Friday 8/16/2013
3 Rounds for Time
400m Run
20 Burpees
15 Pullups

Saturday 8/17/2013
“Grace”
30 Clean & Jerks (135, 95)

Monday 8/19/2013
7 Rounds
6 Deadlift (275, 185)
15 Box Jump (24, 20)

Tuesday 8/20/2013
Push Jerk 3-3-3-1-1
Front Squat 5-5-3-3-1-1

Wednesday 8/21/2013
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Up
10 Hang Power Clean (135, 95)

Thursday 8/22/2013
21-15-9-6-3
Power Snatch (95, 65)
Toes to Bar

Friday 8/23/2013
Max Pullups
Back Squat 9×3 @ 85% + 30#

Saturday 8/24/2013
5 Rounds
5 Clean & Jerk (135, 95)
10 Over Bar Burpees
200m Run

Monday 8/26/13
Press 5-5-3-3-3
Push Press 5-5
WOD
21-15-9
Burpee
Pullup

Tuesday
Clean Pull + Hang (below Knee) Clean – 10 minutes to establish max in complex
EMOM 16 Minutes
Even Minutes: 3 Power Cleans (touch and go) @ 60-70% 1RM Pwr Clean
Odd Minutes: 35 Double Unders

Wednesday 8/28/13
Back Squat – Max OUT!
100 Abmat Situp for Time

Thursday 8/29/13
5 Rounds for Time:
20 Kettlebell Swing (53, 35)
12 Ring Pushup
400m Run

Friday 8/30/13
Back Squat – Max OUT session 2
1 Minute AMRAP Burpees
Rest 30 Seconds
1 Minute AMRAP Box Jumps (non games standard)
Rest 30 Seconds

Saturday 8/31/13
19 Firefighters wod
6 Rounds for Time:
30 Air Squats
19 Power Clean (135, 95)
7 Strict Pullup
400m Run

Monday 9/2/13
7 Rounds
200m Run
12 Toes to Bar
Rest 30 seconds between rounds.

Tuesday 9/3/13
Isabel
30 Snatches (135, 95)
Overhead Squat 5-5-5

Wednesday 9/4/13
7 Sets of Complex
2 Clean High Pull + Clean
Clean 1-1-1
Jerk 3-3-3-2-2
Pause Front Squat 2×5

Thursday 9/5/13
3 Rounds
20 Thruster (75, 45)
20 Burpee
200m Run
20 Wallball (20, 14)
20 Box Jump (24, 20)
Rest 1 minute between rounds

Friday 9/6/13
Deadlift 5-5-5-3-3
Press 3-3-3-3-3
AMRAP 90 Seconds
Kettlebell Swing (53, 35)
Rest 90 Seconds
AMRAP 60 Seconds
Kettlebell Swing
Rest 60 Seconds
AMRAP 30 Seconds
Kettlebell Swing

Saturday 9/7/13
AMRAP 12 Minutes
10 Power Cleans (95, 65)
25 Double Unders
10 Push Ups
Closeout 3×5 weighted pullup

Monday 9/9/13
CrossFit Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100, 65)
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups
21 Thrusters
21 Chest to Bar Pull Ups…..10 TripsWalk length of gym with barbell overhead – Go as heavy as possible each trip
<div></div>
Tuesday 9/10/13
AMRAP in 20 Minutes
1 Clean 75%-85% of 1RM
3 Muscle Up

Wednesday 9/11/13
“343″
Run 200m
49 Deadlift (135, 75)
49 Wall Ball (20, 14)
49 Kettle Bell Swings (53, 35)
25 Burpees
49 Box Jump (24, 20)
49 SDLHP (75, 45)
49 Push Ups
24 Overhead Barbbell lunges (75, 45)
Run 200m

Thursday 9/12/2013

“Annie”
50-40-30-20-10
Double Unders
Sit up

12 Minutes EMOM
Pick 2 goat bodyweight/gymnastics movements to alternate each minute

Friday 9/12/13
20 Minutes to establish max complex of each:
Snatch Pull + Hang Power Snatch
Clean Pull + Hang Power Clean
Front Squat 3-3-3-3-3

Saturday 9/13/13
AMRAP 4 Minutes
Partner Relay:
100m Shuttle run.
1 burpee 50m Out, 1 burpee, 50m In
Rest 2 Minutes
Repeat 4 Minute AMRAP

10 Minutes:
Max Pullups in 4 Minutes
Max Dumbell or Kettlebell Strict Press in 3 Minutes (you choose weight. both arms same time)
Max Pushups in 2 Minutes
Max Double Unders in 1 Minute

Monday 9/16/13
“Betty”
5 Rounds for Time
Push Press (135, 95)
Box Jump (24, 20)

Tuesday 9/17/13
Back Squat
New Cycle starts today. Use new 1RM for all percentages.
Back Squat:
65% 3×8, 70% x5, 75% 2×2, 80% x1
Finisher 100 Burpees for time

Wednesday 9/18/13
12-9-6-3
Deadlift(315, 225)
Handstand Pushup

Thursday 9/19/13
Front Squat 5-5-5

3 Rounds
40 seconds of One Arm DB Thruster
Rest 20 seconds
40 seconds of Rope Climb or Strict Pullup
Rest 20 seconds
40 seconds of One Arm DB Thruster
Rest 20 seconds
40 seconds of Abmat Situp
Rest 20 seconds

Friday 9/20/13
5 Rounds for Time:
2 Power Cleans
2 Jerks
2 Power Cleans
2 Jerks
2 Power Cleans
200m Run

Saturday 9/21/13
“Josh”
21 Overhead Squat 95, 65)
42 Pullup
15 Overhead Squat
30 Pullup
9 Overhead Squat
18 Pullup

Monday 9/23/13
10 Rounds
5 Hang Power Clean (115, 75)
7 Chest to Bar Pullup
9 Pushup

Tuesday 9/24/13
Back Squat:
4×5 70%, 1×3 75%, 2×2 80%, 1×1 90%
Finisher
AMRAP 3 Minutes
3 Strict Press (85, 55)
5 Tuck Jumps

Wednesday 9/25/13
Snatch + Hang Snatch 8 sets @ 60-70%
Snatch work up to max for the day.
Alternate exercises each set (not for time)
1 arm DB or KB rows 5 x 10 each arm
Ring Push up 5 x 10

Thursday 9/26/13
Push Jerk 2-2-2-2-2

3 Rounds
400m Run
15 Burpee

Friday 9/27/13
21-15-9
Power Clean (135, 95)
Strict Pullup

Saturday 9/28/13
In House Throwdown

Monday 9/30/13
AMRAP 15 Minutesa
200m Run
5 Thrusters (135, 95)
5 Toes to Bar

Tuesday 10/1/13
AMRAP 2 Minutes
Double Unders
AMRAP 5 Minutes
7 Deadlift (225, 135)
14 Lateral Bar Hops
AMRAP 2 Minutes
Double Unders

Wednesday 10/2/13
“Muscling Grace”
10 Rounds
3 Clean & Jerk (135, 95)
3 Muscle Up

Thursday 10/3/13
Back Squat
2×9 @ 70% 3×[email protected] 75%

Friday 10/4/13
3 Rounds for Time:
520M Run
25 Kettlebell Swings (70, 53)
15 Box Jump Overs (24, 20)

Saturday 10/5/13
“Cindy”
AMRAP 20 Minutess
5 Pullup
10 Pushups
15 Air Squat

Monday 10/7/13
10 Minutes to establish max Thruster from ground
“Karen”
150 Wallballs for time (20, 14)

Tuesday 10/8/13
Clean Pull + Hang Clean: 7 sets of complex climbing
For Time:
21-15-9
Deadlift (135, 95)
Burpees

Wednesday 10/9/13
5 Rounds:
1 Push Press – 155, 105 lbs
1 Strict Pull Up
3 Push Presses
3 Strict Pull Ups
Max Reps of Push Press
Max Reps of Strict Pull Ups
*Lift done from the floor. Focus on form and max reps not time. Rest 90 seconds between rounds

Thursday 10/10/13
AMRAP 12 Minutes
2 Power Clean (205, 125)
100m Run
1 Rope climb or 5 strict pullup

Friday 10/11/13
Back Squat
7×5 @ 80%

Saturday 10/12/13
Record time for each run
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minutes
Run 200m

Monday 10/14/13
‘Hammer’
5 Rounds
Men: 135 Women: 95
5 Power Cleans
10 Front Squats
5 Jerks
20 Pullup
-Rest 90 seconds between rounds.

Tuesday 10/15/13
Split Jerk 2-2-2-2-2-2

AMRAP 3 Minutes
8 Kettlebell Swing (70, 53)
8 Toes to Bar
Rest 1 Minutes
AMRAP 3 Minutes
8 Kettlebell Swing
8 Box Jump (24, 20)
Rest 30 Seconds
150 Double Unders for Time

Wednesday 10/16/13
7 Minutes to work up to max of Complex:
Clean + Left Leg Lunge + Right Leg Lunge (front rack)

Back Squat
10 x 3 @ 85%

Thursday 10/17/13
Barbell Row 5×5

10 Rounds for Time
100m Sprint
10 Burpee
30 Second Rest

Friday 10/18/13
50 Thrusters (95, 65)
100 Situps
EMOM complete 4 toes to bar. Wod starts with 4 toes to bar.

Saturday 10/19/13
‘Barbells for Boobs’
Helen meets Grace
Partner wod
3 Rds
400m Run
21 KBS (53, 35)
12 Pullup
then-
30 Clean and Jerks (135, 95)

Monday 10/21/13
21-15-9
Push Press (135, 95)
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup

Tuesday 10/22/13
Front Squat 5-5-3-3-3-3

AMRAP 7 Minutes
5 Toes to Bar
8 Push Up

Wednesday 10/23/13
20 minutes to work up to Max Clean & Jerk for the day. Change focus to max clean once jerk begins to fail.
Clean Pull 5×3 @ 100-110%
1 Arm DB or KB rows 4 x 10 each arm

Thursday 10/24/13
3 Rounds for Time
400m Run
15 Power Snatch (115, 75)
12 Pullup

Friday 10/25/13
Back Squat
4×9 @ 70% + 20 pounds

For Time
30 KBS (70, 53)
15 Burpees
20 KBS
15 Burpees

Saturday 10/26/13
21 Push Press (95, 65)
21 Pullup
25 Situp
18 Push Press
18 Pullup
25 Situp
15 Push Press
15 Pullup
25 Situp
12 Push Press
12 Pullup
25 Situp
9 Push Press
9 Pullup

Monday 10/28/13
8 Rounds
20 Seconds Chest to Bar Pull up
Rest 10 Seconds
20 Seconds Clean & Jerk (135, 95)
Rest 1 Minute
2 Minutes Max Push Up

Tuesday 10/29/13
Back Squat
5 x 7 @ 75% + 20 Pounds

AMRAP
2 Minutes Wall Walk
1 Minute Knees to Elbow
2 Minutes Wall Walk
1 Minute Knees to Elbow

Wednesday 10/30/13
AMRAP 1 Minute
Strict Pullup or Ring Row
Immediately following for Time:
400m DB or KB Farmer carry AHAP
1 Mile with bumper plate AHAP
AMRAP 1 Minute
Strict Pullup or Ring Row

Thursday 10/31/13
5 Rounds for Time
10 Power Cleans (135, 95)
15 Wall Balls (20, 14)

Friday 11/1/13
Deadlift 3-3-3-3-3-3

5 Rounds
Every 2 Minutes
200m Run then AMRAP box jumps (24, 20)

Saturday 11/2/13
800m Run
15 Muscle Up
50 Double Unders
20 Thrusters (95, 65)
50 Double Unders
25 Handstand Push up
50 Double Unders
30 Kettlebell Swings (70, 53)
50 Double Unders
35 Box Jumps
50 Double Unders

Monday 11/4/13
400m Run
21 Kettlebell Swing (70, 53)
21 Toes to Bar
400m Run
15 Kettlebell Swing
15 Toes to Bar
400m Run
9 Kettlebell Swing
9 Toes to Bar

Tuesday 11/5/13
Push Press 3-3-3-3-3

8 Minute Ascending Ladder
2 Power Clean (155, 105)
3 Handstand Push Up
* Power cleans will increase by 2 each round. HSPU will remain at 3 entire workout.

Wednesday 11/6/13
EMOM 10 Minutes
3 Touch and Go Full Clean.

Back Squat
7×5 @ 80% + 20 pounds

Alternate exercises each set (not for time)
1 arm DB or KB rows 5 x 10 each arm
Ring Push up 5 x 10

Thursday 11/7/13
“Hope”
3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Power Snatch (75, 45)
Box Jump (24, 20)
Thruster (75, 45)
Chest to Bar Pull Up

Friday 11/8/13
20 Minutes
Snatch + Hang Snatch 7 sets of Complex
Work up to Heavy single for day with remaining time. This does not need to be a PR but heavy with good form.

AMRAP 8 Minutes
1 Rope Climb or 5 Strict Pull Up
10 Hand Release Push Up

Saturday 11/9/13
800m Run
Max Pullup
400m Run
Max Pullup
200m Run
Max Pullup
400m Run
Max Pullup
800m Run
Max Pullup

Monday 11/11/13 Veterans Day
“Hidalgo”
2 Mile Run
2 Minute Rest
20 Squat Cleans (135, 95)
20 Box Jumps (24, 20)
20 Walking Lunges with Plate Overhead (45, 35)
20 Box Jumps
20 Squat Cleans
2 Minute Rest
2 Mile Run

Tuesday 11/12/13
“Lynne”
5 Rounds for Max Reps, Not for Time
Floor Press
Pullups – strict pullup only

Wednesday 11/13/13
5 Rounds
AMRAP 3 Minutes, Rest 1 minute between rounds
3 Deadlift (155, 105)
5 Power Clean (155, 105)
7 Toes to Bar

Thursday 11/14/13
Push Jerk 2-2-2-2-2-2-2

In 8 Minutes complete as many rounds as possible increasing by 3 reps each round
3-6-9-12-15 etc..
Kettlebell Snatch (alternate as needed)
HR Pushup

Friday 11/15/13
Back Squat
10×3 @ 85% + 20 pounds

Finisher
1 Minute AMRAP
Burpees
rest 30 seconds
1 Minute AMRAP
Plyo Box Jumps (24, 20)

Saturday 11/16/13
For Time
30 Handstand Push Up
40 Pull Up
50 Kettlebell Swing (70, 53)
60 V Sit Up
70 Burpee

Monday 11/18/13
OTM 10 Minutes
5 Strict Chest to Bar Pullup
30 Double Under

ARMAP 8 Minutes
3 Push Jerk (205, 155)
10 Toes to Bar

Tuesday 11/19/13
Back Squat
4×9 @ 70% + 30 pounds

AMRAP 5 Minutes
15 KBS (70, 53)
30 Mountain Climbers

Wednesday 11/20/13
“Barbara”
5 Rounds for Time; Rest 3 Minutes between rounds
20 Pullup
30 Pushup
40 Situp
50 Squat

Thursday 11/21/13
12 Minutes to work up to a heavy 3 Rep Deadlift for day

“Diane”
21-15-9
Deadlift (225, 155)
Handstand Pushup

Friday 11/22/13
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee
then
50 Box Jump (24, 20)
then
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee

Saturday 11/23/13
21-15-9
Squat Clean Thruster (105, 75)
Pullup

Monday 11/25/13
Back Squat 5×7 @ 75% + 30 Pounds
Finish with extra mobility and work on any gymnastics goat movements

Tuesday 11/26/13
“Nate”
AMRAP 20
2 Muscle Up or 4 Chest to Bar Pullup & 4 Ring Dip
4 Handstand Push Up
8 Kettlebell Swing (70, 53)

Wednesday 11/27/13
Push Jerk 3-3-3-2-2-2

30-20-10
Wall Balls (20, 14)
Box Jump (24, 20)
Toes to Bar

Thursday 11/28/13
“Murph”
1 Mile Run
100 Pull up
200 Push up
300 Air Squat
1 Mile Run

Friday 11/29/13
On the Minute for 10 Minutes
2 Power Clean
2 Front Squat
2 Jerk
~work speed / position. +-40%

On th Minute for 7 Minutes
1 Clean
1 Hang Clean
1 Jerk
~Lifts should be at moderate (+-60%) weight; focus bar path & weight through heels. Weight should remain steady not trying to climb through set

7 Minutes to Establish Max Clean & Jerk for the day.

Saturday 11/30/13
Partner WOD
Partners will alternate running 200m. While Partner A runs 200 Partner B will work to accumulate reps for the team. Score is total reps for the team.
Minutes 0-5
Burpees
Minutes 5-10
Rope Climb or Pullup
Minutes 10-15
Power Snatch (95, 65)
Minutes 15-20
Knees to Elbow

Monday 12/2/13
10 Rounds for Time/20 min cap
5 Push Press (125, 85)
6 Front Squat (125, 85)
7 Box Jump Over (24, 20)
~4 burpees OTM

Tuesday 12/3/13
AMRAP 4
15 Double Under or 30 Singles
5 Burpee

3 Minute Reset

AMRAP 5
3 Hang Power Clean (155, 105)
1 Bar Muscle Up

3 Minute Reset

AMRAP 6
3 Deadlift (225, 155)
6 KBS (70, 53)

Wednesday 12/4/13
10 Minutes to Establish Max
Clean + Left FR Lunge + Right FR Lunge + Jerk

7 Sets, increasing, form dependent:
Clean Pull + Hang Clean + Jerk

Finish any remaining time with single C&Js. Form dependent.

Thursday 12/5/13
Back Squat
10×3 @ 85% + 30 pounds

Friday
Press 3-3-3-1-1-1
For Time
150 Double Unders
then
3 Rounds for Time
30 Push Press 75, 45
25 Lateral Bar Hops
15 Pull up

Saturday 12/7/13
10-9-8-7-6-5-4-3-2-1
Hand Release Push up
Deadlift (205, 125)
Toes to Bar

Monday 12/9/13
AMRAP 10
M: 155 W: 105
5 Front Squat
5 Jerk
Rest 5 Minutes
3 Rounds for time
50 Double Unders
30 Situps

Tuesday 12/10/13
Deadlift 3-3-3-3

21-15-9
Power Clean (135, 95)
Pullup

Wednesday 12/11/13
EMOM 7 Minutes
2 Snatch Balance

Snatch 2-2-2-2-2-2

Thursday 12/12/13
12 Minutes to work up to heavy Power Clean & Jerk

CrossFit Games Open WOD 13.4
AMRAP 7
3 Clean & Jerk (135, 95)
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
Continue increasing by 3 each round until time runs out.

Friday 12/13/13
Back Squat
Work to establish 1 rep Max.
WOD
4 Rounds for Time
15 Burpees
30 Air Squats

Saturday 12/14/13
15-12-9-12-15
Power Snatch (95, 65)
Chest to Bar Pullup

Monday 12/16/13
Push Jerk 3-3-3-3

3 Rounds for Time
30 Pushups
40 situps
75 Double Unders

Tuesday 12/17/13
Climbing AMRAP 15
1 Hang Squat Clean 155, 105
1 Muscle Up or Sub 2 Pullup 2 Dip increasing by 2 each time

Wednesday 12/18/13
“Blake”
4 Rounds for Time:
100 foot walking lunges with 45/35 plate overhead
30 Box Jumps (24, 20)
20 Wall balls (20, 14)
10 Handstand Pushup

Thursday 12/19/13
Strict Press 3-3-3-3
Pendlay Row 5-5-5-5
Deadlift 3-3-3-3

Friday 12/20/13
5 Rounds for Time
8 Push Jerk (135, 95)
15 Toes to bar

Saturday 12/21/13
10 Minutes to establish max Power Clean

Death by Power Clean (135/95) for 20 Minutes
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three
<em>Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 20 minutes have passed.</em>

Monday 12/23/13
Push Jerk 5-5-5
Split Jerk 2-2-2-1-1

“Freddy Krueger”
21-15-9
Kettlebell Swings (70, 53)
Burpee

Tuesday 12/24/13
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

Wednesday 12/25/13
no class

Thursday 12/26/13
6:15pm class only. Open Gym 3-6
75 Double Unders or 150 Singles
21 Power Snatch (135, 95)
75 Double Unders
15 Power Snatch
75 Double Unders
9 Power Snatch

Finisher: 100 Abmat situps for time

Friday 12/27/13
“Heavy Lynne”
Floor Press 5-5-5-5-5
Weighted Pullup 5-5-5-5-5
Alternate between sets. Use max load each set. If doing banded strict pull up do as many as possible each round

Saturday 12/28/13
“The Chief”
5 Rounds of:
AMRAP 3 Minutes Rest 1 Minute Between Rounds
3 Power Cleans (135, 95)a
6 Push Up
9 Air Squats

Monday 12/30/13
LHS Track Team WOD
Power Clean & Jerk work
WOD
21-15-9
Thruster
Lateral Bar Hop Burpee

Push Press 2-2-2-2

5 Rounds
10 Thrusters (95. 65)
10 Toes to Bar

Tuesday 12/31/13
50 Double Unders (or 150 singles) before each round
21-15-9
Power Clean (155, 105)
Box Jump (30, 24)

Wednesday 1/1/14
Closed No Classes

Thursday 1/2/14
AMRAP 10
8 Steps Overhead Barbell Lunge (65, 45)
20 Lateral Bar Hops
8 Push Press (65, 45)

Front Squat 5×3 3 second pause at bottom (partner counting discretion)

Friday 1/3/14
Hang Power Snatch 5-5-5-3-3-3
Hang Power Clean 5-5-5-3-3-3

Saturday 1/4/14
“Fran”
21-15-9
Thruster (95, 65)
Pull up

Monday 1/6/14
Max Pullups
10-9-8-7-6-5-4-3-2-1
Power clean (1/2 body weight)
burpee

Tuesday 1/7/14
AMRAP 10
10 Push Up
10 Wall Ball (20, 14)

Deadlift 3-3-3-3

Wednesday 1/8/14
7 Sets of
Clean + 2 Jerks

Renegade Row
6 x 5 (each side alternating)
hold each rep for 2 seconds at the top

Thursday 1/9/14
AMRAP 5
5 Power Snatch (95, 65)
1 Muscle Up OR 3 Chest to Bar Pullup Or 5 Pullup

Rest 4 Minutes

3 Rounds
1 Minute AMRAP Thrusters (95, 65)
Rest 1 Minute
1 Minute AMRAP Knee to Elbow

Friday 1/10/14
2 Rounds for time
30 Burpees
15 Double Unders OR 45 Singles
30 OH Plate Lunges (45, 35)
15 Double Unders
30 Box Jump (24, 20)
15 Double Unders
30 Push Press (75, 45)
15 Double Unders
30 KBS (70, 53)
15 Double Unders
~20 min cap.

Saturday 1/11/14
15 Rounds for Time (155, 105)
1 Power Clean
3 Front Squat
1 Hang Power Clean
3 Jerks
~15 min cap.

Monday 1/13/14
3 Rounds For Time
400m Run
10 Handstand Push Up
15 Pull Up

Press 5-5-5

Tuesday 1/14/14
AMRAP 4
25 Double Under OR 75 Single Under
12 Jumping Alternating Lunges (6 each side)
Rest 2 Minutes
AMRAP 4
7 Toes to Bar
7 Burpees

Back Squat 5-5-3-3

Wednesday 1/15/14
CrossFit Games Open WOD 11.2
AMRAP 15
9 Deadlift (155, 100)
12 Push Up
15 Box Jump (24, 20)

Thursday 1/16/14
800m Run
20 Power Snatch (105, 75)
Rest 5 Minutes
800m Run
20 Power Snatch (105, 75)

Friday 1/17/14
AMRAP 4
Wall Balls (20, 14)

3 Front Squat + 1 Split Jerk
7 sets from rack

Saturday 1/18/14
Men 95 Women 65
15 Power Clean & Jerk
30 Pull Up
15 Thruster
30 Pull Up
15 Squat Clean Thruster
30 Pull Up

Monday 1/20/14
“Annie”
50-40-30-20-10
Double Under
Sit Up

Front Rack Lunges: 1 each leg 10 sets

Tuesday 1/21/14
Ascending Ladder for 15 Minutes
1 Power Clean (Bodyweight)
2 Chest to Bar Pull Up
Increase by 1 power clean & 2 Pull Up each round

Wednesday 1/22/14
Men 75 Women 45
100 Double Under Or 200 Singles
30 Thruster
30 Power Snatch
30 Sumo Deadlift High Pull
30 Push Press
30 Power Clean

Hang Power Snatch + Hang Snatch 2-2-2-2
Snatch 2-2-2-1-1-1

Thursday 1/23/14
Front Squat 5-5-5-3-3-3
Push Press 3-3-3-2-2-2
Any remaining time work up to heavy single jerk

Friday 1/24/14
AMRAP 10
5 Push Jerk (135, 95)
12 Kettlebell Swing (53, 35)
2 Rope Climb

Rest 5 minutes

40 Toes to Bar for Time (5 minute cap)

Saturday 1/25/14
10-9-8-7-6-5-4-3-2-1
Deadlift (225, 155)
Lateral Burpee Bar Hop

Monday 1/27/14
30 Burpees
60 Front Squat (115, 80)
30 Push Press (115, 80)
60 Pull Up

Tuesday 1/28/14
3 Rounds. AMRAP of each movement each minute
1 Minute Double Under
1 Minute Dumbbell One Arm Ground to Overhead (50, 35)
1 Minute Double Under
1 Minute Hang Power Snatch (95, 65)
1 Minute Double Under
1 Minute Knee to Elbow
Rest 1 Minute Between Rounds

Wednesday 1/29/14
15 Minutes to Establish Max 5 Rep Touch & Go Power Clean & Jerk
15 Minutes to Establish Max 2 Hang Clean Below Knee + 1 Jerk

Thursday 1/30/14
Press 3-3-3-3

AMRAP 12
10 Wall Ball (20, 14)
10 Box Jump (24, 20)
200m Run

Friday 1/31/14
6 Rounds
7 Deadlift (275, 195)
8 Handstand Push Up

Saturday 2/1/14
Partner WOD
AMRAP 20
400M Run
20 Burpees
12 Power Snatch (135, 95)
12 Clean & Jerk (135, 95)
20 Alternating Partner Box Jump (24, 20)

Monday 2/3/14
3 Rounds for Time
60 Air Squat
30 Hand Release Push Up
15 Hang Power Clean (135, 95)

Tuesday 2/4/14
AMRAP 8
10 Front Rack Lunge Steps (75, 50)
10 Press (75, 50)
12 Pull Up

Back Squat 5-5-3-3-3

Wednesday 2/5/14
EMOM 7
1 Power Snatch + 1 Hang Power Snatch

Power Snatch 1-1-1-1-1-1-1

Thursday 2/6/14
Paleo Challenge Baseline Re test
Max Pullup Test

10-9-8-7-6-5-4-3-2-1
Power Clean (bodyweight)
Burpee

Friday 2/7/14
Push Jerk 5-5
Split Jerk 2-2-2-1-1-1

3 Rounds for Time
20 Renegade Dumbbell Row (10 each arm)
30 Weighted Sit Up (Use One DB from Row)
40 Double Under

Saturday 2/8/14
40 Pull Up
20 Front Squat (135, 95)
40 Handstand Push Up
20 Front Squat (135, 95)

monday
5 Rounds For Time
20 Push Up
30Air Squat
5 Muscle Up or 15 Chest to Bar Pull Up
Rest 1 Minute Each Round

Tuesday 2/11/14
AMRAP 8
M: 155 W: 105
1 Power Clean
2 Hang Power Clean
3 Jerk
Sets must be done unbroken to count. If you fail at any point you must restart at power clean.
~Rest 3~
2 Rounds for Time
15 Deadlift (155, 105)
20 Burpees

Wednesday 2/12/14
AMRAP 10
40 Wall Balls (20, 14)
75 Double Unders

Back Squat 5-5-3-3

Thursday 2/13/14
WOD 1
2 Rounds for Time
20 Toes to Bar
15 Hang Power Snatch (115, 80)
Rest 3 Minutes
WOD 2
30 Toes to Bar
75 Kettlebell Swing (53, 35)

Friday 2/14/14
AMRAP 10
7 Push Press (115, 80)
7 Push Up
7 Box Jump (24, 20)

Jerk 2-2-2-2-2

Saturday 2/15/14
Fundraiser WOD for Kevin Ogar
30 Full Snatches for Time
athlete chooses weight

Monday 2/17/14
AMRAP 10
8 Thruster (95, 65)
6 Bar Facing Burpee
2 Rope Climb

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

Tuesday 2/18/14
15 Minutes to Work up to Max Hang Clean & Jerk
Front Squat 3-3-3-3-3

Wednesday 2/19/14
7 Rounds for Time
7 Deadlift (225, 155)
15 Pull Up
30 Double Under

Thursday 2/20/14
5 Rounds for Time
6 Jerks (185, 125)
8 Box Jumps (24, 20)
10 Toes To Bar

Friday 2/21/14
AMRAP 7
Burpee
AMRAP 2
Double Under
AMRAP 1
Muscle Up or Chest to Bar Pull Up

Saturday 2/22/14
“Hollyman”
30 Rounds for Time
5 Wall Ball (20, 14)
3 Hand Stand Push Up
1 Power Clean (225, 155)

Monday 2/24/14
For Time:
21-18-15-12-9-6-3
Pull Up
Push Jerk (135, 95)

Tuesday 2/25/14
‘Elizabeth’
21-15-9
Clean (full) 135, 95
Ring Dip

Wednesday 2/26/14
Clean Grip Deadlift 2-2-2-2-2-2

Alternating. Not for time, steady pace throughout.
Pendlay Row 4 x 5
Chin Up weighted/strict 4 x 5
Row 4 x 250m max effort

Thursday 2/27/14
Goat Day
OTM 20
Goat 1 even minute
Goat 2 odd minute

Friday 2/28/14
Open WOD 14.1
AMRAP 10
30 Double Under
15 Power Snatch (75, 55)

Saturday 3/1/14
Teams of 2
2k Row
150 Wall Ball (20, 14)

Monday 3/3/14
Push Jerk 5-5-5

AMRAP 8
Up Ladder 3-6-9….
Clean & Jerk (135, 95)
Toes To Bar

Tuesday 3/4/14
Front Squat 3×5

“Jackie”
For Time
1000m Row
50 Thrusters (45, 35)
30 Pull Up

Wednesday 3/5/14
EMOM 7
2 Power Clean & 1 Jerk @ 60%
10 Minute Cap
Establish Heavy 1 Rep Power Clean & Jerk for day

AMRAP 6
7 Box Jump (24, 20)
7 Burpees

Thursday 3/6/14
OTM x 20
even Goat 1
odd Goat 2

Friday 3/7/14
Open WOD 14.2
0-3 min
2 rounds
10 Overhead Squat (95, 65)
10 Chest to Bar Pull Up
3-6 min
12 Overhead Squat (95, 65)
12 Chest to Bar Pull Up
continue until unable..

Saturday 3/8/14
6 Rounds for Time
200m Run
12 Power Clean (95, 65)
12 Knee to Elbow

Monday 3/10/14
Back Squat 3-3-3-3

AMRAP 9
7 Wall Ball (20, 14)
7 Box Jump

Tuesday 3/11/14
Deadlift 5-5-5

“Grace”
For Time
30 Clean & Jerk (135, 95)

Wednesday 3/12/14
EMOM 5
2 Hang Clean + 1 Jerk
15 Minutes to work up to max Clean & Jerk

5 Rounds for Time (7 Min Cap)
8 Toes to Bar
12 Burpees

Thursday 3/13/14
OTM x 20
even: Goat 1
odd: Goat 2

Friday 3/14/14
Open WOD 14.3
AMRAP 8
10 Deadlift (135, 95)
15 Box Jump
15 Deadlift (185, 135)
15 Box Jump
20 Deadlift (225, 155)
15 Box Jump
25 Deadlift (275, 185)
15 Box Jump
30 Deadlift (315, 225)
15 Box Jump

Saturday 3/15/14
Teams of 2.
One person works at a time
100 Sit up
~Then~
40-30-20
Thruster (95, 65)
Lateral Bar Burpee
~Then~
1000m Row. Switch every 250m

Monday 3/17/14
7 Rounds for Time
30 Double Under
15 Pull Up

Tuesday 3/18/14
Push Jerk 3-3-3-3
“Karen”
150 Wall Balls (20, 14)

Wednesday 3/19/14
TnG Power Clean 3-3-3-3

3 Rounds for time
15 Hang Power Clean (135, 95)
15 Burpees

Thursday 3/20/14
OTM x 20
even: Goat 1
odd: Goat 2

Friday 3/21/14
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
30 Power Clean (135, 95)
20 Muscle Up

Saturday 3/22/14
10 Rounds for Time
200m Run
10 Burpee Bar (PVC) Hops (24, 20)

Monday 3/24/14
Push Jerk 3-3-3-1-1

21-15-9
Push Jerk (135, 95)
Pull Up

Tuesday 3/25/14
Front Squat 5-5-3-3

21-15-9
Squat Clean Thruster (95, 65)
Burpee

Wednesday 3/26/14
“Heavy Lynne”
Floor Press 5-5-5-5-5
Weighted Pull Up 5-5-5-5-5
Work with a partner. Alternate sets of FP and PU Rest and spot partner between rounds.

Thursday 3/27/14
OTM x 20
Even: Goat 1
Odd: Goat 2

Friday 3/28/14
Open WOD 14.5

Saturday 3/29/14
For Time
1600m Run
30 Toes to Bar
800m Run
25 Toes to Bar
400m Run
20 Toes to Bar

Monday 3/31/14
5 Rounds For Time
50 Double Unders
15 Power Snatch (75, 55)
15 Pull Up

Tuesday 4/1/14
Push Press 3×5 @ 80%1RM, 3-3-1-1

AMRAP 6
12 Wall Ball (20, 14)
2 Rope Climb

Wednesday 4/2/14 –possible do “Dork”
Michael “Dork” Kennedy.
33 back squats 225,155
15 burpees
33 dead lifts 225,155
15 burpees
33 kettle bell swings 70,53
15 burpees

CrossFit Total
Max Press
Max Back Squat
Max Deadlift

Thursday 4/3/14
Every 2 Minutes for 16 Minutes
200m Run
6 Hang Power Cleans (135, 95)
Increase HPC by 1 rep each round. If you fail to complete the number of reps within the two minutes restart next set at 6.

Friday 4/4/14
“JT”
21-15-9
Handstand Push Up
Ring Dip
Push Up

Saturday 4/5/14
NO Class at gym because CF Endurance seminar

Monday 4/7/14
“Angie”
100 Pull Up
100 Push Up
100 Sit Up
100 Squat

Tuesday 4/8/14
Overhead Squat 3-3-3

For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Overhead Squat (95, 65)

Wednesday 4/9/14
CrossFit Total
Max Press
Max Back Squat
Max Deadlift

Thursday 4/10/14
Pendlay Row 4×5

“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings (53, 35)
12 Pull Up

Friday 4/11/14
Hang Power Clean 3-3-3-3-2-2
Jerk 6×2

Saturday 4/12/14
Autism Throwdown
WOD 1
Max 7 rep Power Clean

WOD 2
21-15-9
Hang Power Snatch (75, 55)
Overhead Squat (75, 55)
Lateral Bar Burpee

Floater WOD
Deadlift
Shuttle Run

Final WOD
“Jackie”

Monday 4/14/14
2 Rounds for Time
800m Run with 45/35 bumper
75 Push Up

Tuesday 4/15/14
Back Squat 5-5-3-3

AMRAP 3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.

Rest 3

AMRAP 3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.

Wednesday 4/16/14
5 Rounds for Time
5 Deadlift (315, 225)
10 Burpees

Thursday 4/17/14
On the 2 Minute for 16 Minutes
200m Run
7 Toes to Bar
ME Double Unders
~score is total number of double unders

Friday 4/18/14
1) EMOM 7
5 Push Press (from floor)
2) EMOM 10
2 Clean
3) 3 Rounds for Time
10 Power Clean & Shoulder to Overhead (95, 65)
10 Pull Up

Saturday 4/19/14
Teams of 2. Partition reps as desired. Must complete all reps before moving to next element.
1 Mile Run Together
10 Burpees
100 Kettlebell Swing (53, 35)
10 Burpees
80 Wall Balls (20, 14)
10 Burpees
60 Jumping Lunges
10 Burpees
40 Handstand Push Up
10 Burpees
20 Chest To Bar Pull Up
10 Burpees

Monday 4/21/14
“Barraza”
AMRAP 18
200m Run
9 Deadlift 275/185
6 Burpee Bar Muscle Up

Tuesday 4/22/14
10 Minutes to work up to heavy 1RM Hang Clean

7 Rounds For Time
7 Hang Squat Clean (115 / 85)
7 Pull Up

Weighted Sit Up 3×25

Wednesday 4/23/14
One Continuous Clock
1) 800m Run x 2, recover 3 minutes between sets
~then~
2) 3 Rounds for Time
10 Burpee
20 Kettlebell Swing (70, 53)
~Recover 3 minutes
3) 400m Run x 4, recover 2 minutes between sets

Thursday
Push Press – Find 10RM. 10 Minute Cap

5 Rounds for Time
8 Jerk (155, 105)
12 Knees to Elbow

Friday
EMOM 4
High Hang Power Snatch x 3
EMOM 4
Hang Below Knee Power Snatch x 3
EMOM 4
Power Snatch x 2

AMRAP 10
20 One Arm Dumbbell Ground to Overhead (50, 35)
75 Double Under

Saturday
“Manion”
7 Rounds for Time
400m Run
29 Back Squat (135, 95) *from floor

Monday 4/28/14
Strict Press 5-5-2-2-2

For Time:
1,000m Row
800m Run
100 Push Up
100 Sit Up

Tuesday 4/29/14
Hang Power Clean 3-3-3

AMRAP 10
4 Power Clean (205, 135)
2 Muscle Up

Wednesday 4/30/14
EMOM 5 @ 40-45% 1RM
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Clean + 1 Split Jerk
Reset 1 Minute
EMOM 3 @ 65% 1RM
2 Clean + 1 Split Jerk

Clean and Jerk 1-1-1-1-1-1

Thursday 5/1/14
AMRAP 20
15 Kettlebell Overhead Walk Lunge Steps (53, 35)
4 Rope Climb
20 Push Up

Friday 5/2/14
Back Squat 5-5-5

3 Rounds for Time
300m Row
15 KBS (70, 53)
15 Burpee

Saturday 5/3/14
Partner WOD
AMRAP 5 Score max Box Jump
A) 200m Run B) Max Box Jumps (24, 20)
AMRAP 5 Score max Burpee
A) 100m Run B) Max Burpee
AMRAP 5 Score max Power Snatch
A) 20 Abmat Sit Up B) Max Power Snatch (95, 65)
AMRAP 5 Score max Hang Power Clean
A) 8 Strict Pull Up B) Hang Power Clean (95, 65)

Monday 5/5/14
15-9-6-3-6-9-15
Deadlift (225, 155)
Chest To Bar Pull Up

Tuesday 5/6/14
EMOM 4 @ 40-45%
Snatch Pull + High Hang Snatch x 3
EMOM 8
Snatch x2

Back Squat 3-3-3-3

Wednesday 5/7/14
Push Press 10-5-5

AMRAP 12
100m Run with Medball. cannot rest ball on shoulder or head
6 Burpee Box Jump Over (24, 20)
10 Toes To Bar

Thursday 5/8/14
30-20-10
Double KB Thruster (53, 35)
100 Double Unders each round

Friday 5/9/14
Jerk 3-3-2-2

AMRAP 12
200m Run
3 x @ 135/95 Power Clean + Front Squat + Jerk + Back Squat + Jerk

Saturday 5/10/14
50 Pull Up
50 Push Up
50 Sit Up
50 Squat
1 Mile Run
50 Squat
50 Sit Up
50 Push Up
50 Pull Up

Monday 5/12/14
4 Rounds for Time
8 Power Clean (205, 135)
800m Run
8 Handstand Push Up

Tuesday 5/13/14
Front Squat 5-5-3-3-3

AMRAP 5
8 Burpee
10 Wall Ball (20, 14)

Wednesday 5/14/14
Power Snatch 2-2-2-1-1

For Time
750m Row
40 One Arm DB GTO
75 Sit Up

Thursday 5/15/14
5 Rounds for Time
6 Jerks (185, 125)
8 Box Jumps (24, 20)
10 Toes to Bar

Friday 5/16/14
AMRAP 20
30 Double Under
15 Air Squat
30 Double Under
10 Push Up

Saturday 5/17/14
10-9-8-7-6-5-4-3-2-1
Power Clean (155, 105)
Chest to Bar Pull Up
Kettlebell Swing (53, 35)

Monday 5/19/14
3 Rounds for Time
400m Run
15 Power Snatch (95, 65)
20 Pull Up

Tuesday 5/20/14
Back Squat 3-3-3-3-3

For Time
400m Row
50 Burpees

Wednesday 5/21/14
4x200m; rest 1 minute between sets
3x400m; rest 2 minute between sets
2x800m; rest 3 minutes between sets

Thursday 5/22/14
Clean & Jerk 4×2 80%, 3×1 climbing

Friday 5/23/14
12 Minute Ladder
1 Press @ 60% 1RM
1 Strict Pullup
increase by 1 rep each round

Saturday 5/24/14 Bring a Friend Day —-
Teams
12 DB GTO
7 Burpees
100m Run

Monday 5/26/14
Murph
1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run

Tuesday 5/27/14
Push Jerk 5-5-3-3-3-3
Weighted Sit Up

Wednesday 5/28/14
Hang Below Knee Power Clean 2-2-2-2

3 Rounds for Time (cap 8 min)
15 Deadlift (bodyweight)
30 Lateral Bar Hops

Thursday 5/29/14
1) For 6 Minutes: 2 DB Ground To Overhead (50, 35)
1st Minute 4 Reps
2nd Minute 6 Reps
…..
6th Minute 14 Reps

2) For Time:
100m Row
100m Run
200m Row
200m Run
400m Row
400m Run
200m Row
200m Run
100m Row
100m Run

Friday 5/30/14
Back Squat 5-5-3-3-3-1-1

Saturday 5/31/14
5 Rounds of AMRAP 3 with 1 minute rest between rounds
10 Sit Up
8 KBS 53, 35
6 Push Up

Monday 6/2/14
3 Rounds
12 Deadlift
10 Front Squat
Then 2 Rounds
8 Clean & Jerk
15 Chest to Bar Pull Up

M: 155 W: 105

Tuesday 6/3/14
Hang Power Snatch 2-2-2-2

21-15-9
Burpee
Pull Up

Wednesday 6/4/14
Push Press 5-5-5-5

AMRAP 8
15 Double Under
10 Wall Ball (20, 14)

Thursday 6/5/14
10-9-8-7-6-5-4-3-2-1
Power Clean (115, 80)
15 Toes To Bar

Friday 6/6/14
Back Squat cycle start
Back Squat 3×8 @ 65% 1×5 @ 70% 2×2 @ 75% 1×1 @ 80%

Saturday 6/7/14
“Cindy”
AMRAP 20
5 Pull Up
10 Push Up
15 Squat

Monday 6/9/14
5 Rounds for Time
400m Run
20 Kettlebell Swing (53, 35)

Tuesday 6/10/14
Back Squat
4×5 @70% 1×3 @75% 2×2 @ 80% 1×1 @ 90%

Wednesday 6/11/14
Push Jerk 2-2-2-1-1-1

AMRAP 7
6 Push Press (115, 80)
3 Strict Pull Up

Thursday 6/12/14
3 Rounds for Time
10 Muscle Up
50 Sit Up

Friday 6/13/14
2 Hang Clean + 1 Jerk 7×2 @ 70-80% 1RM Hang Clean
with remaining time work up to heavy Front Squat + Jerk from rack.

Saturday 6/14/14
“Loredo”
6 Rounds
24 Squats
24 Push Up
24 Walking Lunge Steps
400m Run

Monday 6/16/14
Press 5-5-5-5

21-15-9
Push Press (95, 65)
Burpees

Tuesday 6/17/14
Back Squat
5×7 @ 75%

Not for time
1 Mile Run
30 Strict Toes to Bar

Wednesday 6/18/14
AMRAP 15
1 Muscle Up / 3 Chest to Bar, 3 Push Up / 6 Pull Up, 3 Push Up
2 Deadlift
1 Hang Power Clean
2 Power Clean
1 Jerk
Men: 155 Women: 105

Thursday 6/19/14
50 Double Under
50 Sit Up
21 Handstand Push Up
40 Double Under
40 Sit Up
15 Handstand Push Up
30 Double Under
30 Sit Up
9 Handstand Push Up

Friday 6/20/14
For Time:
20 Thruster (95, 65)
30 Pull Up
40 Box Jump (24, 20)
50 Wall Ball
40 Box Jump
30 Pull Up
20 Thruster

Saturday 6/21/14
Partner WOD
1 “Med Ball Mile”
100 Dumbbell GTO
800m Plate Carry
50 Toes to Bar

Monday 6/23/14
AMRAP 5
10 Push Up
15 Box Jump (24, 20)

Rest 4 Minutes

AMRAP 5
20 Air Squats
2 Rope Climbs

Rest 4 Minutes

AMRAP 5
10 Lunges
30 Double Unders

Tuesday 6/24/14
Hang Clean 3×3 @ 80%, 2×2 @ 85%, 2×1 @ 90%

Push Jerk 5×3 @ 80%

Wednesday 6/25/14
9-7-5
Strict Handstand Push Up
Power Clean (225, 155)
Muscle Up

Thursday 6/26/14
Back Squat
7×5 @ 80%

For Quality
7-6-5-4-3-2-1
Strict Pull Up
Ring Dip/Push Up
Box Jump (30, 24)

Friday 6/27/14
“The Ghost”
6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpee
1 Minute Max Double Under
1 Minute Rest

Saturday 6/28/14
AMRAP 20
7 Power Clean (135, 95)
7 Kettlebell Swing (70, 53)
7 Pull Up
200m Run

Monday 6/30/14
Push Jerk 2-2-2-1-1

EMOM 8
Men: 185 Women: 135
6 Deadlift
5 Shoulder to Overhead
Max Box Jump (30, 24)

Tuesday 7/1/14
Back Squat
10×3 @85%

Wednesday 7/2/14
Snatch 3×3 @ 80% 2-2-2

‘Helen’
400m Run
21 Kettlebell Swing (53, 35)
12 Pull Up

Thursday 7/3/14
‘Glen’
30 Clean & Jerks (135, 95)
1 Mile Run
10 Rope Climb
1 Mile Run
100 Burpees

Friday 7/4/14
closed

Saturday 7/5/14
closed

Monday 7/7/14
5 Rounds for Time
10 Overhead Squat (95, 65)
12 Chest to Bar Pull Up
400m Run

Tuesday 7/8/14
Back Squat
4 x 9 @ 70% + 20lbs

2 x 500m Row for time

Wednesday 7/9/14
Hang Clean 2-2-1-1-1

AMRAP 8
M: 155 W: 105
5 Hang Power Clean
5 Push Jerk
8 Push Up

Thursday 7/10/14
Deadlift 5-5-3-3-3

7 Rounds for Time (10 minute cap)
30 Double Under
10 Power Snatch (75, 55)

Friday 7/11/14
Push Press: 12 minutes to find 10RM for day

21-15-9
Front Squat (115, 80)
Lateral Bar Burpee

Saturday 7/12/14
AMRAP 20
200m Run
10 Kettlebell Swing (70, 53)
10 Toes to Bar

Monday 7/14/14
5 Rounds for Time
15 Push Up
30 Air Squat
~then~
Row 1,000 meters

4 Alternating Sets for Quality
Renegade Rows: 20 reps alternating arms. AHAP maintaining position.
Weighted Sit Up: 25 reps

Tuesday 7/15/14
High Hang Power Clean 2-2-2
Hang Power Clean 2-2-2

AMRAP 10
3 Power Cleans (185, 135)
5 Strict Chest To Bar Pull Up

Wednesday 7/16/14
*All lifts done from the floor
1) 10 Minutes to work up to max:
Left & Right Front Rack Lunge + Jerk

2) 10 Minutes to work up to max:
2 Front Squats + 1 Jerk

3) 10 Minutes to work up to max:
1 Rep Thruster

Thursday 7/17/14
Back Squat
7×5 @ 75% + 20

Friday 7/18/14
5 Rounds for Time
20 Pull Up
100m Run
20 Push Up
100m Run

Saturday 7/19/14
3 Rounds for Time
30 Deadlifts (155, 105)
30 Box Jumps (24, 20)
30 Toes to Bar
400m Run

Monday 7/21/14
1 Mile Run
20 Power Cleans (135, 95)
800m Plate Carry (45, 35)
40 Burpees to Plate

Tuesday 7/22/14
Back Squat
5×7 @ 80 + 20

Wednesday 7/23/14
Push Press 5-5-3-3

50-40-30-20-10
Kettlebell Swing (53, 35)
Sit Up

Thursday 7/24/14
EMOM 5
2 High Hang Clean & 1 Jerk – should be technique focused

Clean & Jerk 2-2-2-2-1-1

Friday 7/25/14
3 Rounds for Time
10 Hang Power Snatch (115, 80)
12 Chest to Bar Pull Up
400m Run

Saturday 7/26/14
For Time
21 Thrusters
520m Run
21 Pull Up
21 Overhead Squats
21 Pull Up
520m Run
21 Thrusters
Men: 95 Women: 65

Monday 7/28/14
Push Press 3-3-3-3

“Black and Blue”
5 Rounds for Time
10 Power Cleans (135, 95)
10 Burpees

Tuesday 7/29/14
Back Squat 10×3 @ 85% + 20

Wednesday 7/30/14
Power Snatch 3-3-3-3

AMRAP 7
30 Double Unders
10 Pull Ups

Thursday 7/31/14
“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squat (95, 65)

Friday 8/1/14
1000m Row
60 Kettlebell Swings (53, 35)
40 Toes to Bar

Saturday 8/2/14
AMRAP 20 Partner WOD
7 Push Ups
10 Sit Ups
15 Squats
4 Shuttle Sprints
alternate rounds with your partner

Monday 8/4/14
5 Rounds for Time
10 Hang Power Clean (105, 73)
12 Push Press
15 Pull Up

Tuesday 8/5/14
Back Squat 4 x 9 @ 70% + 10-30
Row 1000m and run 1 mile – not for time

Wednesday 8/6/14
EMOM 16
Odd: 2 Hang Clean
Even: 2 Jerks
increase as form allows

Work up to max clean & jerk for day until form deteriorates

Thursday 8/7/14
400m Run
20 Handstand Push Ups
400m Run
15 Handstand Push Ups
400m Run
10 Handstand Push Ups
400m Run
5 Handstand Push Ups

Friday 8/8/14
15 Minute Up Ladder
Clean Thruster (155, 105)
Muscle Up or 2 Chest to Bar Pull Ups & 2 Ring Dips or 3 Pull Ups and 3 Assisted Dips

Saturday 8/9/14
AMRAP 20
15 DB GTO
10 Box Jump
200m Run

Monday 8/11/14
“Nutts”
10 Handstand Push Ups
15 Deadlift (250, 170)
25 Box Jumps (30, 24)
50 Pull Ups
100 Wall Balls (20, 14)
200 Double Unders
400m Run with 45/35 Plate

Tuesday 8/12/14
Hang Snatch 2-2-2-2

For Time
300m Row
30 Kettlebell Swing (70, 53)
300m Row
20 Kettlebell Swing
300m Row
10 Kettlebell Swing

Wednesday 8/13/14
Back Squat
5 x 7 @ 75% + 10-30#

Thursday 8/14/14
Max Handstand Push Ups. Max Handstand Hold if you don’t have HSPU

For Time
21-15-9
Push Jerk (155, 105)
Pull Up

Friday 8/15/14
100 Push Ups
1 Mile Run
100 Sit Ups
1 Mile Run

Saturday 8/16/14
AMRAP 20
6 Front Rack Lunge Steps (95, 65)
5 Strict Press
4 Strict Pull Up
200m Run

Monday 8/18/14
50 Double Unders before each set
21-18-15-12-9 Toes to Bar

Tuesday 8/19/14
“Amanda”
9-7-5
Muscle Up
Snatch (135, 95)

Wednesday 8/20/14
Back Squat

Thursday 8/21/14
Push Press 2-2-2-2

21-15-9
Thruster(95 65)
Box Jump (24, 20)
400m Run

Friday 8/22/14
7 Sets of Complex
2 Clean + 1 Jerk

Front Squat 3×5

Saturday 8/23/14
7 Rounds for Time
15 Kettlebell Swing
2 Rope Climb
200m Run

Monday 8/25/14
4 Rounds for Time
8 Deadlifts (250, 185)
15 Burpees
8 Strict Pull Ups
400m Run

Tuesday 8/26/14
Back Squat
10 x 3 @ 85% + 10-30#

Wednesday 8/27/14
Jerk 2-2-2-2 – Heavy Single

AMRAP 3 Rest 4 AMRAP 3
200m Row
8 DB GTO
EMOM 5 @ 60% 1RM

Thursday 8/28/14
15 Minutes to build to Max
Hang Power Clean + Hang Clean + Jerk

For Time:
15 Hang Power Cleans (135, 95)
20 Box Jumps
30 Pull Ups
20 Box Jumps
15 Hang Power Cleans

Friday 8/29/14
6 Rounds for Time
50 Double Unders
12 Knees to Elbow

Saturday 8/30/14
In 10 Minutes
Run 1 Mile
Max Burpees

In 6 Minutes
Run 800m
Max Kettlebell One Arm Push Press

In 4 Minutes
Run 400m
Max Kettlebell One Arm Front Squats

Monday 9/1/14
“Moore”
20 AMRAP
1 Rope Climb
400m Run
Max HSPU
score is max HSPU

Tuesday 9/2/14
7 Rounds for Time
7 KB Power Snatch Right Arm (70, 53)
7 KB Power Snatch Left Arm
7 Strict Pull Ups

Wednesday 9/3/14
5 Minutes to find max
1 Power Clean + 1 Lunge Left and 1 Right + Push Press

4 Rounds For Time
6 Power Clean and Jerk (185, 135)
4 Bar Muscle Ups

Thursday 9/4/14
1 RM Back Squat

AMRAP 12
6 Front Squats (115, 85)
200m Run
* front squat set must be unbroken. No rest should be taken at the top

Friday 9/5/14
Deadlift 5-5-5

90 Seconds to complete each round. Rest 3 minutes between rounds
3 Rounds
Sprint 40 yards
30 KBS (70, 53)

Saturday 9/6/14
5 Rounds for Time
400m Run
20 Wall Balls (20, 14)
30 Sit Ups

Monday 9/8/14
400m Run each round
21-15-9
Power Clean(135, 95)
Bar Facing Burpee

Tuesday 9/9/14
“Lynne”
5 Rounds for Max Reps, Not for Time
Bench Press
Strict Pullups

Wednesday 9/10/14
Clean and Jerk 1-1-1-1-1

Front Squat 4×5

Thursday 9/11/14
“343″ “60”
Run 200m
49 Deadlift (135, 75)
49 Wall Ball (20, 14)
49 Kettle Bell Swings (53, 35)
25 Burpees
49 Box Jump (24, 20)
49 SDLHP (75, 45)
49 Push Ups
24 Overhead Barbbell lunges (75, 45)
Run 200m

Friday 9/12/14
Push Press 3-3-3-3

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Saturday 9/13/14
800m Run
30 Strict Pull Ups
800m Run
30 Pull Ups
800m Run
30 Chest to Bar Pull Ups

Monday 9/15/14
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135, 95)

Tuesday 9/16/14
Push Jerk 3-3-3-2-2

AMRAP 12
200m Run
12 DB Each Arm GTO
6 Strict Pull Ups

Wednesday 9/17/14
Back Squat 5-5-5-5

10-9-8-7-6-5-4-3-2-1
Power Clean – half bodyweight
Burpee

Thursday 9/18/14
1) Snatch Balance x 2 – EMOM 5 Minutes
2) 2 Snatch Deadlift + 1 Hang Snatch x 7
3) Overhead Squat 3×3 @ 75%

Friday 9/19/14
Push Press 10RM

3 Rounds for Time
400m
20 Kettlebell Swings (53, 35)
15 Toes to Bar

Saturday 9/20/14
In House Throwdown

WOD 1
AMRAP 12
12 Deadlift 135/95
9 Hang Power Cleans
6 Jerks

WOD 2
15 KBS 53/35
10 Burpees to plate

WOD 3
6 Min Cap
500m Row
Then sandbag shuttle run max reps

Final WOD
21 Thrusters 95/65
12 Pull ups girls C2B guys
15 Thruster 115/80
12 Pull up
9 Thruster 135/93
12 Pull up

Monday 9/22/2014
3 Rounds for Time
400m Run
15 Handstand Push Up
30 Box Jumps (24, 20)

Tuesday 9/23/14
10 Rounds
3 Clean & Jerk (135, 95)
3 Muscle Up or 6 Chest to Bar Pull Ups & 6 Dips

Wednesday 9/24/14
Bench Press 5-5-5

AMRAP 4 Rest 2 min AMRAP 4
4 Kettlebell Power Snatch each arm (53, 35)
12 Wall Ball (20, 14)

Thursday 9/25/14
Overhead Squat 3-3-3
Front Squat 3-3-3
Deadlift 3-3-3

Friday 9/26/14
5 Rounds for Time
200m Run
7 Front Squats (115, 80)
2 Rope Climbs
7 Should to Overhead (115, 80)

Saturday 9/27/14
“Hope”
3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Power Snatch (75, 45)
Box Jump (24, 20)
Thruster (75, 45)
Chest to Bar Pull Up

Monday 9/29/14
Push Jerk 3-3-3-3

3 Rounds for Time
30 Walking Lung Steps with double KB overhead (53, 35)
40 situps
75 Double Unders

Tuesday 9/30/14
“The Chief”
5 Rounds of:
AMRAP 3 Minutes Rest 1 Minute Between Rounds
3 Power Cleans (135, 95)
6 Push Up
9 Air Squats

Wednesday 10/1/14
1 Mile Run
100 Burpees
1 Mile Run

Thursday 10/2/14
Press 10 Minutes to find 5RM
Push Press 10 Minutes to find 3RM
Jerk 10 Minutes to find 1RM
no break in between

Friday 10/3/14
400m Run
30 Kettlebell Swing (70, 53)
30 Toes to Bar
400m Run
20 Kettlebell Swing
20 Toes to Bar
400m Run
10 Kettlebell Swing
10 Toes to Bar

Saturday 10/4/14
Teams of 2
Row 1000m
1 Mile Med Ball Run
100 Wall Balls
40 Pull Ups

Monday 10/6/14
Hang Power Clean 2-2-2-2

AMRAP 7 Minutes
3 Strict Pull Up
6 Power Clean
9 Deadlift
Men: 185 Women: 125

Tuesday 10/7/14
AMRAP 15 Minutes
200m Run
5 Thrusters (115, 80)
5 Knees to Elbow

Wednesday 10/8/14
Back Squat 2×5 @ 80% 1×3 @ 85%

AMRAP 12
6 Power Snatch (135, 95)
15 Box Jump (24, 20)

Thursday 10/9/14
AMRAP 12
5 Push Jerk (135, 95)
12 Kettlebell Swing (53, 35)
2 Rope Climb

Rest 5 minutes

40 Toes to Bar for Time (5 minute cap)

Friday 10/10/14
Clean & Jerk 1-1-1-1-1-1

Front Squat 3×3 @ 85% 1×2 @ 90%

Saturday 10/11/14
AMRAP 7
10 Push Ups
15 Walking Lunges
10 Air Squats
15 Walking Lunges
Then
3 Rounds for Time
400m Run
15 Burpees

Monday 10/13/14
Push Jerk 3×3 @ 80% 2×2 @ 85%

5 Rounds for Time
Men: 155 Women: 108
5 Power Cleans
8 Front Squats

Tuesday 10/14/14
4 Rounds Each for Time
400m Run
30 Seconds rest
following last 30 second rest continue to:
12 Deadlifts (225, 155)
15 Lateral Bar Burpees

Wednesday 10/15/14
4 Rounds for Time
10 Hang Power Clean (135, 95)
20 Pull Ups (no butterfly)
200m KB Farmer Carry

Thursday 10/16/14
Snatch Deadlift + High Hang Snatch + Overhead Squat (1+1+1) 50% x 3, 55% x 2
Snatch 75% x 5, 80% x 2
Overhead Squat 80% 3×3

Friday 10/17/14
AMRAP 5
5 Strict Pull Upd
10 Push Up

Rest 1 Minute

AMRAP 6
15 Kettlebell Swing (53, 35)
10 Sit Up

Rest 1 Minute

AMRAP 7
200m Run
15 Wall Balls (20, 14)

Saturday 10/18/14
Barbells for Boobs at CFW
“Helen meets Grace”
partner wod
3 RFT
400m Run
21 KBS
12 Pull Up
then
30 Clean and Jerks for time

Monday 10/20/14
“Diane”
21-15-9
Deadlift
Handstand Push Up

Tuesday 10/21/2014
10 Sets
Power Clean
Front Squat
Hang Clean
Jerk

Wednesday 10/22/2014

Back Squat
5-5-3-3

For Time
60 Wall Balls (20, 14)
40 Hang Power Snatch (75, 55)
20 Pull Up

Thursday 10/23/14
Jerk 5×2 @ 85%

For Time
30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Cleans (135, 95)

Friday 10/24/14
“Betty”
5 Rounds for Time
12 Push Press (135, 95)
20 Box Jump (24, 20)

Saturday 10/25/14
Partner WOD
Row 5k
Each 1,000m team must complete 30 Pull Ups and 50 Weighted Situps. Partition row and reps as needed between partners. Only one works at a time.

Monday 10/27/14
“White”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Walking Lunges with 45# plate overhead
400m Run

Tuesday 10/28/14
10 Minutes to work to max Power Clean + Hang Power Clean + Jerk

AMRAP 10
1 Power Clean (225, 153)
5 Chest to Bar Pull Up
2 Strict Handstand Push Up

Wednesday 10/29/14
4 Rounds for Time
800m Run
25 Kettlebell Swings (70, 53)
25 Plyo Box Jumps (24, 20)

Thursday 10/30/14
Front Squat 3-3-2-2-2
Bench Press 3-3-2-2-2

Friday 10/31/14
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
31 Shoulder to Overhead
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95

Saturday 11/1/14
15-12-9-12-15
Deadlift (225, 155)
Knees to Elbow

Monday 11/3/14
“Cindy”
AMRAP 20
5 Pull Up
10 Push Up
15 Squat

Tuesday 11/4/14
Deadlift 2-2-2-2-2

AMRAP 5
8 Burpee
10 Wall Ball (20, 14)

Wednesday 11/5/14
21-15-9
Push Press (135, 95)
Pullup
800m Run
9-15-21
Front Squat (135, 95)
Pullup

Thursday 11/2/14
Power Clean 2-2-2-2-1-1-1-1

Friday 11/3/14
Press 5-5-5-5

“Freddy Krueger”
21-15-9
Kettlebell Swing (70, 53)
Burpees

Saturday 11/4/14
AMRAP 10
8 Walking Lunges
5 Push Jerk 155, 105
2 Rope Climb

Rest 5 Minutes

3 Rounds For Time
50 Double Unders
30 Sit Ups

Monday 11/10/14
Front Squat 4×3 @ 85%

10 Rounds for Time
10 Wall Balls (20, 14)
10 Pull Ups

Tuesday 11/11/14 Veteran’s Day
“Ouellette”
6 Rounds for Time
400m Run with med ball
Front Rack Lunge 10 Reps alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)

Wednesday 11/12/14
Bench Press 3-3-2-2-2-2

5 Rounds for Quality
12 Push Ups
3 Strict Handstand Push Ups
8 Strict Toes to Bar

Thursday 11/13/14
400m Sprint
Rest 2 Minutes
800m Sprint
Rest 3 Minutes
1600m Sprint
Rest 3 Minutes
800m Sprint
Rest 2 Minutes
400m Sprint

Friday 11/14/14
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (115, 80)
30-27-24-21-18-15-12-9-6-3
Double Unders

Saturday 11/15/14
Partner WOD
Partners will alternate running 200m. While Partner A runs 100 Partner B will work to accumulate reps for the team. Score is total reps for the team.
Minutes 0-5
Thruster (95, 65)
Minutes 5-10
Pullup
Minutes 10-15
Abmat Sit Up
Minutes 15-20
Burpee

Monday 11/17/14
AMRAP 10
6 Push Press (135, 95)
8 Kettlebell Swing (53, 35)
12 Box Jumps (24, 20)

Rest 3 Minutes

Max Double Unders in 3 Minutes
Rest 1 Minute
Max Calorie Row in 3 Minutes

Tuesday 11/18/14
Push Jerk 2-2-2-2-2

Back Squat 3-3-2-2

Wednesday 11/19/14
21-15-9
Power Clean (185, 128)
Ring Dip (strict)

Thursday 11/20/14
Hang Snatch
15 Minutes to work up to heavy 2RM for the day

AMRAP 7 Ladder
3 Deadlift (Bodyweight)
3 Chest to Bar Pull Up
increase by 3 reps each round

Friday 11/21/14
“Air Force”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men 95 Women 65. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Saturday 11/22/14
40 Toes to Bar
Run 2 Miles
40 Toes to Bar

Monday 11/24/14
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee
then
50 Box Jump (24, 20)
then
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee

Tuesday 11/25/14
Deadlift 3-3-3

For Time
21-15-9
Power Clean 135, 95
Pull Up

Wednesday 11/26/14<—-new squat and bench cycle
Build to 1Rm Back Squat

Build to 1RM Bench Press
We will be using these numbers for some upcoming strength work, so make sure you get in and go heavy!

Thursday 11/27/14 thanksgiving
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Friday 11/28/14
Push Jerk 5×3 @ 80%

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups

Saturday 11/29/14
AMRAP 15
5 Handstand Push Ups
12 Kettlebell Swings (53, 35)
2 Rope Climb

Monday 12/1/14
1) Squat Week 1:
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%

2) 5:00 AMRAP:
10 Wall Balls
25 Double Unders

Tuesday 12/2/14
Power Clean 80% 3×1 85% 3×1 90% 2×1

2 Rounds for Time
20 Hang Power Clean (115, 80)
20 Toes to Bar

Wednesday 12/3/14
1) Bench Press Week 1:
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%

3 Rounds for Time
8 Chest to Bar Pull Ups
10 Kettlebell Snatches (70, 53)
12 Box Jumps (24, 20)

Thursday 12/4/14
32 Rounds Tabata 20/10 max efforts
Calorie Row
Push Ups
Dumbbell Ground to Overhead 50, 35
Plyo Box Jump (24, 20)

Friday 12/5/14
7 Rounds
5 Deadlift (275, 193)
15 Pull Ups

Saturday 12/6/14
5 Rounds
AMRAP 3 Rest 1 Minute
15 Burpee
5 Hang Power Clean and Jerk (135, 95)
Max Toes to Bar with remaining time.
Score is total toes to bar

Monday 12/8/14
Back Squat Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

Partner 4k Row. Switch every 500m. Hold plank position when not on rower.

Tuesday 12/9/14
Push Press 2×5 @ 75%, 2×2 @ 80%, 2×2 @ 85%, 2×1 @ 90%

AMRAP 4
15-12-9
Burpees
Pull Ups

Rest 2

AMRAP 4
9-12-15
Sit Ups
Air Squats

Wednesday 12/10/14
Bench Press Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

AMRAP 12
20 Double Unders
2 Strict Handstand Push Ups
6 each side DB 1 Arm Snatch (50, 35)

Thursday 12/11/14
For Time

30 Muscle Ups

Friday 12/12/14
15 Minutes to build to max
Power Clean + 3 Front Squats

Ascending Ladder for 10 Minutes 1-2-3-4-5…
Box Jumps (30, 24)
Front Rack Lunge Steps (155, 105)

Saturday 12/13/14
21-15-9-15-21
Kettlebell Swings (70, 53)
Burpees
Knees to Elbow

Monday 12/15/14
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: 155 Women: 105

Tuesday 12/16/14
ARMAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
WOD credit to CFNE

Wednesday 12/17/14
Back Squat. Week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

For Time
21-15-9
Row (calories)
Dumbbell Ground to Overhead

Thursday 12/18/14
Bench Press. Week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

For Time
21-15-9
Hang Power Snatch (85, 60)
Pull Ups

Friday 12/19/14
Jerk 1-1-1-1-1
Push Press 2-2-2-2-2

Saturday 12/20/14
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups

Monday 12/22/14
Back Squat Deload/Recovery Week:
5 @ 40%
5 @ 50%
5 @ 60%

For Time
10-30-20-10
Wall Ball (20, 14)
Kettlebell Swings (53, 35)

Tuesday 12/23/14
1) Max Chest to Bar Pull Ups

2) Every 90 Seconds for 15 Minutes Complete One Set of Complex @ 60% 1RM Push Press
Power Clean + 1 Push Press + 1 Jerk

3) Bench Press Deload/Recovery Week:
5 @ 40%
5 @ 50%
5 @ 60%

Wednesday 12/24/14
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

WOD will be performed like the song – After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull Up + 2 Turkish Get Up + 1 HSPU….etc

Thursday 12/25/14
No Classes

Friday 12/26/14
Open Gym 10:00am-Noon & 4:00pm-6:00pm
20 Minutes
Odd Minutes Goat 1
Even Minutes Goat 2

Saturday 12/27/14
1) 10 Minutes to work up to max Push Press from floor.
2) 5 Rounds for Time
8 Power Clean (135, 95)
40 Double Unders

Monday 12/29/14
Back Squat. Week 5
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

AMRAP 10
15 Wall Balls (20, 14)
12 Box Jumps (24, 20)
9 Toes to Bar

Tuesday 12/30/14
Deadlift 3-3-2-2

12 Minute Up Ladder
1 Power Clean
1 Jerk
1 Muscle Up
Men 205 Women 143

Wednesday 12/31/14
1) Row 2k for time

2) Bench Press. Week 5
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

Thursday 1/1/15
Closed. No Classes

Friday 1/2/15
Strict Press 3-3-3-2-2

3 Rounds for Time
10 Hang Power Snatch (95, 65)
15 Burpees

Saturday 1/3/15
“Barbara”
5 Rounds for Time, Rest 3 minutes between each round
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Monday 1/5/14
AMRAP 20
30-20-10
Wall Balls (20, 14)
Box Jumps (24, 20)
21-15-9
Deadlift @ bodyweight
Chest to Bar Pull Up
9-6-3
Power Clean @ bodyweight
Strict HSPU

Tuesday 1/6/14
Bench Press week 6
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4 Rounds Alternating NFT
Ring Push Ups 4 x 15
Pendlay Row 4 x 8

Wednesday 1/7/14
Row 5 x 500m
Row 100%. Rest 3 min between rounds

Thursday 1/8/14
Back Squat week 6
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For Time (10 min cap)
21-15-9
Power Snatch (115, 73)
Knees to Elbow

Friday 1/9/14
6 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53, 35)
10 Burpees

Saturday 1/10/14
AMRAP 20
15 Push Press 95, 65
5 Rope Climb
15 Walking Lunge Steps

Monday 1/12/15
5oom Row for Time

For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (half bodyweight)
Burpees

Tuesday 1/13/15
Back Squat week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

For Time (10 min cap)
30 Pull Ups
50 Kettlebell Swings 53, 35
70 Sit Ups
100 Double Unders

Wednesday 1/14/15
Snatch
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For Time
21-18-15-12-9
Deadlift 135, 95
Wall Ball 20. 14

Thursday 1/15/15
Bench Press week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Jerk 2-2-2-1-1-1

Friday 1/16/15

Saturday 1/17/15
Teams of 2
Partner 1 must complete the workout fully before partner 2 can begin.
AMRAP 10
3 Rounds
10 Air Squats
6 Sit Ups
AMRAP 10
3 Rounds
150m Row
6 Burpees

Monday 1/19/15
CrossFit Open WOD 11.2
AMRAP 15
9 Deadlift 155, 100
12 Push Ups, hand release
15 Box Jumps 24, 20

Tuesday 1/20/15
EMOM 30. Alternating
1-2 Muscle Up Or 4-7 Chest to Bar Pull Ups
5-8 Handstand Push Ups
30 Seconds Max Double Unders

Wednesday 1/21/15
Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

Death By 10 Meters

Thursday 1/22/15
Bench Press Deload

AMRAP 10
7 Power Cleans
7 Shoulder to Overhead
7 Toes to Bar

Friday 1/23/15
Snatch 1-1-1-1-1-1

Saturday 1/24/15
For Time
20 Overhead Squat
20 Chest to Bar Pull Up
20 Front Squat
20 Chest to Bar Pull Up
20 Back Squat
20 Chest to Bar Pull Up
men 135 women 95

Monday 1/26/15
“Jack”
AMRAP 20
10 Push Press (115, 85)
10 Kettlebell Swings (53, 35)
10 Box Jumps (24, 20)

Tuesday 1/27/15
Closed — Snow

Wednesday 1/28/15
No Morning Classes.
Running Open gym time starting at Noon to close. Come in when you can, no need to rush in.
Bonus wod. Pick WOD from over 6 months ago to Redo

Thursday 1/29/15
Back Squat Max Out

Friday 1/30/15
Bench Press: Work to find 1RM for day

Row Intervals For Max Calories
4 Minutes
rest 4 minutes
3 Minutes
rest 3 minutes
2 Minutes
rest 2 minutes
1 Minute

Clean & Jerk 1-1-1-1-1
If jerk fails continue to find max clean.

Saturday 1/31/15
For Time
60 Wall Balls 20, 14
50 Toes to Bar
40 Power Cleans 95, 65
30 Knees to Elbow
20 Thrusters 95, 65
10 Chest to Bar Pull Ups

Monday 2/2/15
4 Rounds for Time
20 Pull Ups
18 Burpees
16 Kettlebell Swings 70, 53

Tuesday 2/3/15
Clean and Jerk max
Clean max

Wednesday 2/4/15
“Bring A Friend Day”
AMRAP 20
Teams of 3
Row 200m
10 Sit Ups
3 Plate Run
*3 bumper plates will have to be moved from one side of the gym to the other one at a time. Partner 1 will pick up one plate and run it to the opposite end of the gym and place it on the ground. They will then sprint back grab the second plate and return to stack it. The plates will constantly be changing starting and ending sides.
~Score is the number of plates moved.

Thursday 2/5/15
1) Work up to Max Front Squat for the day.

2) 3 Rounds for Time (10 min cap)
10 Deadlift 275, 185
50 Double Unders

Friday 2/6/15 -dont post wod
30 Rounds for Time (25 min cap)
5 Burpees
1 Muscle Up

Saturday 2/7/15
21-18-15-12-9
Power Snatch 95, 65
Toes to Bar

Monday 2/9/2015
Bonus WOD: complete the retest of your personal development goal by this Wednesday

No morning classes Monday. Keep posted on Noon/evening schedule.

Tabata at home
20 seconds max effort work. 10 seconds rest
1. sit ups
2. push ups
3. handstand hold
4. air squats
alternate to the next movement after each rest period. combine the tabata sets to a total of 32 rounds of 20 on 10 off.

Tuesday 2/10/15
Paleo Challenge Re-Test

500m Row for Time

10-9-8-7-6-5-4-3-2-1
Power Clean @ half bodyweight
Burpee

Wednesday 2/11/15
10 EMOM Front Squat (from floor) 2 reps at 75% 1RM clean

3 Rounds for Time (10 min cap)
15 Thruster 95, 65
15 Toes to Bar

Thursday 2/12/15
8 Rounds for Time
8 Bodyweight Deadlift
10 Box Jumps 24, 20
6 Shuttle Sprints

Friday 2/13/15
1) Behind Head Push Press 3-3-3-3-3

2) Weighted Pull Up 3-3-3-3-3

3) 3 Rounds NFT
10 Ring Dip
10 Pendlay Row

Saturday 2/14/15
Valentines Day Partner WOD
5 Rounds for Time
30 Partner Wall Balls
20 Synchronized Burpees
30 Kettlebell Swings 70, 53

Monday 2/16/15
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% of Bodyweight
Pull Ups

Tuesday 2/17/15

“Power Clean Party”

EMOM complete 1 power clean
Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.
Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155. Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.
Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Wednesday 2/18/15
Back Squat
3 x 10 @70%

5 Rounds For Time
30 Double Under
15 Kettelbell Swing 53, 35

Thursday 2/19/15
EMOM 7
Push Jerk x3 @75%

5 Rounds
1 Minute max effort at each station
Calories on Rower
Burpee Box Jumps 24, 20
Rope Climb
Rest 1 minute between rounds

Friday 2/20/15
10 Minutes to work up to max thruster from the ground

“Fran”
21-15-9
Thruster 95, 65
Pull Up

Saturday 2/21/15
For Time
3-6-9-12-15-18-21
Deadlift 185, 128
Push Up
Weighted Sit Up 50, 35 (no anchor)

Monday 2/23/15
1) Back Squat 3×10 @ 73%

2) AMRAP 8
3 Hang Power Clean 185, 125
9 Chest to Bar Pull Ups
3 Handstand Push Ups

Tuesday 2/24/15
AMRAP 20
Men 105 Women 73
20 Power Clean
20 Burpees
20 Wall Balls 20, 14
20 Pull Ups
20 Push Press
20 Toes to Bar

Wednesday 2/25/15
EMOM 5
1 Power Snatch + 2 Hang Snatch
EMOM 5
1 Power Snatch + 1 Hang Snatch
Reset barbell
EMOM 5
1 Power Clean + 2 Hang Clean
EMOM 5
1 Power Clean + 1 Hang Clean
*Lifts should be at a weight that allows reps to be completed without getting off the bar. It should be heavy but not break form. Can increase weight as needed

Thursday 2/26/15
Goat Day
AMRAP 20
Odd Minutes Goat 1
Even Minutes Goat 2

Friday 2/27/15
Open Wod 15.1
AMRAP 9
15 Toes to Bar
10 Deadlift 115, 75
5 Snatch 115, 75
15.1a
AMRAP 6
1 Rep Max Clean and Jerk

Saturday 2/28/15
7 Rounds for Time
6 Front Squats 135, 95
7 Jerks 135, 95

Monday 3/2/15
1) Back Squat 3×8 @ 78%

2) For Time
21-15-9
Burpee Box Jump Overs 24, 20
Kettlebell Swings 70, 53
*must just completely over the box without any part of the body touching or resting on it or the rep is invalid. If the box is touched on a rep you may repeat the jump without redoing the burpee.

Tueday 3/3/15
In 14 Minutes
60 Double Under
50 Wall Balls 20, 14
40 Pull Ups
30 Shoulder to Overhead 135, 95
20 Power Clean 135, 95
10 Handstand Push Ups
Max Muscle Ups with remaining time

Wednesday 3/4/15
EMOM 12 increasing weight
2 Hang Clean + 1 Jerk

Row 2k

Thursday 3/5/15
Goat Day

Friday 3/6/15
Open Wod 15.2

Saturday 3/7/15
5 Rounds for Time
10 Power Clean 135, 95
15 Hand Release Push Up
20 Box Jump 24, 20

Monday 3/9/15
1) Deadlift 3-3-2-2-1

2) AMRAP 7
Lateral Bar Burpees

Tuesday 3/10/15
For Time
21-15-9
Thruster 95, 65
Box Jumps 30, 24

Rest 4 Minutes

AMRAP 5
5 Power Snatch 95, 65
2 Rope Climb

Wednesday 3/11/15
1) Build to max in 15 minutes
Power Clean + Push Press + Hang Clean + Jerk

2) For Time (Cap 10 Minutes)
Row 1,000m
then 2 rounds
15 Push Press 105, 73
20 Toes to Bar
then
100 Double Unders

Thursday 3/12/15
Goat Day
EMOM 20

Friday 3/13/15
Open WOD 15.3
AMRAP 14
7 Muscle Ups
50 Wall Balls 20, 14
100 Double Unders

Saturday 3/14/15
Partner WOD
For Time
50-40-30-20-10
Kettlebell Swings 53, 35
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups

Monday 3/16/15
Push Jerk 2-2-2-2-2

Increasing reps for 10 Minutes
1 Handstand Push Ups
1 Strict Pull Up

Tuesday 3/17/15
EMOM 10
2 Hang Clean & 1 Jerk

AMRAP 4 Rest 2 Minutes AMRAP 4
7 Power Snatch (75, 55)
7 Burpee to Plate
7 Thruster

Wednesday 3/18/15
Bench Press 5×3 @ 80%

Row Intervals For Calories
4 Minutes
rest 4 minutes
3 Minutes
rest 3 minutes
2 Minutes
rest 2 minutes
1 Minute

Thursday 3/19/15
“Goat Day”

Friday 3/20/15
Open WOD 15.4
Rx
AMRAP 8
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
Etc

Saturday 3/21/15
AMRAP 15
5 Front Squat 135, 95
7 Toes to Bar
9 Deadlift 135, 95

Monday 3/23/15
Build to max in 12 minutes
Left Lunge + Right Lunge + Jerk

For Time:
150 Kettlebell Swings 53, 35
each minute complete 30 mountain climbers

Tuesday 3/24/15
AMRAP 5
Start at 1 each add 1 to each round until time runs out
Thruster 95,65
Bar Facing Burpee

Back Squat 5×2 @ 85%

Wednesday 3/25/15
For Time
25 Calorie Row
50 Pull Ups
25 Power clean 95, 65
50 Push Ups
25 Overhead Squats
50 Sit Ups
25 Shoulder to Overhead
50 Air Squats

Thursday 3/26/15
1) 5 Minutes On the Minute.
1 Power Snatch + 2 Snatch Balance + 1 Hang Snatch
~weight should be LOW. high focus on speed, turnover & bottom position

2) 5 Sets @ 70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch

3) 1-1-1-1-1
Power Snatch

Friday 3/27/15
“Goat Day” Or 15.5

Saturday 3/28/15
Regular Class 8:30
15.5 Cookout starts at 10am
3 Rounds for Time
15 Hang Power Clean 95, 65
25 Toes to Bar
100 Double Unders

Monday 3/30/15 ——Deload Week
Moderate pace.
10-9-8-7-6-5-4-3-2-1
Power Clean 115, 80
Push Jerk 115, 80
Box Jump 24, 20

Tuesday 3/31/15

Clean Grip Deadlift 5×2 @ 60% 3×2 @ 65%
~10 hollow rocks between sets

2 Mile Run

Wednesday 4/1/15
1) Hang Clean & Jerk 5×2 @ 65% 3×1 @ 70%

2) Front Squat 5×2 @ 70%
~10 glute bridges & 10 V ups between sets

3) Row 5 Minutes. Maintain 2k pace, sprint last 15 seconds of each minute.

Thursday 4/2/15
EMOM 20
1 Power Snatch ~50% 1RM
2 Overhead Squat
3 Chest to Bar Pull Ups

Friday 4/3/15
Push Press 5×5 @ 60%

AMRAP 6
10 Wall Balls
20 Double Unders

Saturday 4/4/15
Teams of 2
9 Burpees
27 Cleans
15 Burpees
21 Cleans
21 Burpees
15 Cleans
27 Burpees
9 Cleans
* burpees will be done at the same time with partners staying in sync on the up and down motion.
* cleans will be full and switch every 3 reps.
Men: 135 Women: 95

Monday 4/6/15
1) Every 90 seconds x 7 sets
2 Power Cleans + 2 Push Press + 1 Push Jerk
~climb in weight as form allows

2) AMRAP 6
8 Thrusters 95, 65
2 Rope Climbs

rest 1 minute

3) AMRAP 6
10 Kettlebell Swings 70, 53
7 Toes To Bar

Tuesday 4/7/15
Single Leg Deadlift
5×3 each leg

Back Squat 5×3 @ 80% 2×1 @ 85% 2×1 @ 88% 2×1 @ 90%
*Preform 3 explosive seated box jumps between each set

Wednesday 4/8/15
1) L Sit Practice 10 x 10 on x 20 off

2) 5 Rounds
400m Run
Max Muscle Ups/Chest to Bar Pull Ups/Strict Pull Ups

Thursday 4/9/15
3 Rounds for Time
12 Front Squat
6 Shoulder to Overhead
12 Lateral Bar Burpee
Men: 185 Women: 130

Friday 4/10/15
AMRAP 10
30 Double Unders
5 Deadlift 250, 175
15 Push Ups

Alternating Sets
5×8 Strict Chin Up *add weight if needed
5×6 DB/KB Row each side

Saturday 4/11/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run

Monday 4/13/15
1) Press
Find 1RM

2) For Time
10-9-8-7-6-5-4-3-2-1
KBS (70, 53)
Burpee Box Jump Over (24, 20)

Tuesday 4/14/15
1)Every 2 Minutes for 20 Minutes
Clean x2
*build in load as sets progress

2) Front Squat 3×3 @ 85%

Wednesday 4/15/15
1) Push Jerk
10 minutes to find 1Rm, 2×2 @ 85%

2) 3 Sets
4 Minutes to complete. Rest with any remaining time.
For Time
500m Row
10 Thrusters 115, 85
12 Chest to Bar Pull Ups

Thursday 4/16/15
For Time
15-12-9
Deadlift 315, 225
Strict Handstand Push Ups

Friday 4/17/15
4 Rounds for Time
400m Run
15 Burpees
15 Pull Ups

Saturday 4/18/15
2 Rounds for Time
1 Mile Run
50 Wall Balls 20, 14

Monday 4/20/15
Patriots Day
“Hammer”
5 Rounds for Time
rest 90 seconds between rounds
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups
Men: 135 Women: 95

Tuesday 4/21/15
EMOM 10
3 Hang Power Snatch
At 10 minutes start
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Score is total weight moved and time on Annie

Wednesday 4/22/15 starting cycle work
Deadlift
5×3 @ 75%
3×1 @ 80%
2×1 @ 85%

Alternating sets – not for time
4×8 Ring Push Ups
4×8 Wide Grip Strict Pull Up

Thursday 4/23/15 starting cycle work
Back Squat & Strict Press
Use 90% of 1rm for all percentages
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Friday 4/24/15
3 Rounds for Time
400m Run
20 Kettlebell Swing (53, 35)
7 Muscle Up

Saturday 4/25/15
4 Rounds
12 Dumbbell Thruster, 6 reps each side (50, 35)
400m Run
20 Burpees

Monday 4/27/15
“Fight Gone Bad”
3 Rounds
1 Minute each station
Wall Balls 20, 14
Sumo Deadlift High Pull 75, 55
Box Jumps 20 inch
Push Press 75, 55
Row
Rest 1 minute between rounds

Tuesday 4/28/15
Back Squat(use 90% 1RM)
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

3×8 DB Row
3×20 weighted situps

Wednesday 4/29/15
AMRAP 5
100m Run
10 Toes to Bar

Rest 3 Minutes

AMRAP 5
5 Push Press (155, 105)
7 Chest To Bar Pull Ups

Rest 3 Minutes

AMRAP 5
6 Box Jumps (24, 20)
6 Hang Power Clean (155,105)

Thursday 4/30/15
1) Strict Press
week 2. Use 90% of 1RM
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

2) 7 sets
1 Power Clean
1 Push Press
1 Clean
1 Split Jerk
1 Front Squat

Friday 5/1/15
8 Rounds for Time
25 Double Unders
200m Run
10 Pull Ups

Saturday 5/2/15
AMRAP 15
5 Ground to Overhead (185, 130)
10 Push Ups
3 Rope Climbs

Monday 5/4/15
3 Rounds for Time
800m Run
30 Burpees

Tuesday 5/5/15
Back Squat week 3. use 90% 1rm.
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

3 x 10 Wide Grip Pull Ups
3 x 25 Weighted Situps

Wednesday 5/6/15
Push Jerk 3-3-2-2

3 Rounds for Time
200m Run with 45/35 plate in front hold
10 Alternating DB Power Snatch 50, 35
12 Toes to Bar
10 Alternating DB Power Snatch 50, 35

Thursday 5/7/15
Overhead Squat 2 Rep Max

12 Minute Up Ladder.
1 Hang Snatch 115, 80
1 Muscle Up

Friday 5/8/15
Deadlift
5×2 80%
3×1 85%
2×1 90%
1×1 95%

Strict Press week 3 cycle
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Saturday 5/9/15
AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Push Ups
Men 95 Women 65

Monday 5/11/15
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135, 95)

Tuesday 5/12/15
1 Mile Run
15 Power Clean & Jerks (185, 130)
1 Mile Run

Wednesday 5/13/15
Back Squat & Strict Press Week 4

Thursday 5/14/15
Bench Press
5×3 @ 85%

2 Rounds AMRAP 4; rest 5 minutes between rounds
3 Pull Up
2 Chest to Bar Pull Up
1 Bar Muscle Up
3 Strict Handstand Push Ups

Friday 5/15/15
Deadlift 3×1 @ 80% 2×1 @ 85%

For Time. Cap 10 minutes
30-20-10
Wall Balls (20, 14)
Box Jump (24, 20)
V Sit Ups

Saturday 5/16/15
21-15-9
Push Press (135, 95)
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup

Monday 5/18/15
5 Rounds
2:30 Minute rounds. Rest equal time between rounds
200m Run
12 Box Jumps 24, 20 (non games standard)
Max Kettlebell Swings with remaining time 53, 35

Tuesday 5/19/15
1) Back Squat week 5
base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

2) 2 x 1000 Row

Wednesday 5/20/15
Snatch
3×2 @ 80
2×1 @ 85
3×1 increasing

Strict Press week 5
base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

Thursday 5/21/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run

Friday 5/22/15
AMRAP 5
10 Shoulder to Overhead 135, 95
10 Pull Ups

Rest 10 Minutes

AMRAP 5
10 Power Snatch 135, 95
10 Push Ups

Saturday 5/23/15
Teams of 2.
2k Buy In
~then
100 Deadlifts 185, 130
50 Toes to Bar
100 Wall Balls 20, 14

Monday 5/25/15
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Tuesday 5/26/15
Push Jerk
2×5 @ 70%
2×2 @ 80%
2×1 @ 85%
2×1 @ 90%

Row 2k 80%

Wednesday 5/27/15
12 Minutes to build up to max hang clean

Back Squat week 6
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

Thursday 5/28/15
3 Rounds
AMRAP 5. rest 4 minutes between rounds.
12 Burpee Box Jump Over 24, 20
9 Push Press 95, 65
6 Kettlebell Swings 53, 35

Friday 5/29/15
Strict Press. week 6
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

AMRAP 15
30 Power Snatch
200m Run
30 Power Clean
200m Run
30 Shoulder to Overhead
200m Run
30 Front Squats
200m Run
Men: 105 Women: 73

Saturday 5/30/15
AMRAP 20
Relay with a partner. Complete full round then switch with partner
100m Run
15 Sit Ups
7 Pullups

Monday 6/1/15
Push Jerk 2RM

AMRAP 12
7 Toes to Bar
12 DB Hang Power Clean and Jerk 50, 35
20 Double Unders

Tuesday 6/2/15
Back Squat. week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 @ 75%
3 @ 75%

Alternate Sets
4×5 Strict Chest to Bar Pull Ups
4×8 DB/KB Rows

Wednesday 6/3/15
Hang Power Clean 2-2-2-1

AMRAP 10
3 Thrusters 155, 105
3 Rope Climbs

Thursday 6/4/15
For Time
1,000m Row
800m Run
100 Push Up
100 Sit Up

Friday 6/5/15
Strict Press. week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Saturday 6/6/15
4 Rounds 2:30 on 2:30 rest
400m Run
Rounds 1 & 3 Max Wall Balls with remaining time 20, 14
Rounds 2 & 4 Max DB Ground to Overhead 50, 35

Moday 6/8/15
<span style=”font-style: normal;”>3 Rounds for Time</span>
400m Run
15 Power Snatch (95, 65)
20 Pull Up

Tuesday 6/9/15
Back Squat & Strict Press. week 8
5 @ 40%
5 @ 50%
5 @ 60%

Weighted Plank 8 x 30 seconds

Wednesday 6/10/15
15 Minute Up Ladder
1 Deadlift 315
1 Muscle Up
1 Hand Stand Push Up

Thursday 6/11/15
4 Rounds
For Time
20 Calorie Row
15 Kettlebell Swings 70, 53
15 Burpees
*3 Minute Cap. Rest 3 minutes between rounds

Friday 6/12/15
1) 12 Minutes to build to max of the complex:
9 Deadlifts
6 Hang Power Cleans
3 Jerks

2) Front Squat
3-3-2-2-1

Saturday 6/13/15
For Time
40 Sit Ups
1 Mile Run
Rest 1 minute
40 Sit Ups
800m Run
Rest 2 minute
40 Sit Ups
400m Run
Rest 1 minute
40 Sit Ups
200m Run

Monday 6/22/15
“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings 53, 35
12 Pull Ups

Tuesday 6/23/15
1) 10 minutes to build to max high hang clean

2) For Time
9-6-3
Front Squat 225, 155
Bar Muscle Ups

Wednesday 6/24/15
For Time
60-45-30-15
Double Unders
20-15-10-5
Overhead Squats 95, 65

Thursday 6/25/15
Bench Press 5-5-5-5-5-5

****After each set of 5 bench press preform:
1 Legless Rope Climb (advanced-start seated and do not use feet up or down with no jumping off the rope)
100m Farmer Carry (advanced-use barbells and load to heaviest weight manageable)

Friday 6/26/15
Jerk 2-2-2-1-1

For Time
30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Cleans (135, 95)

Saturday 6/27/15
AMRAP 20
with a partner
10 Hand Release Push Ups
100m Sprint
10 Jumping Air Squats
switch after round complete

Monday 6/29/15
For Time
800m – 400m -200m Runs to start each round
21-15-9
Deadlifts (250, 175)
Box Jumps (24, 20)

Tuesday 6/30/15
12 minutes to build to a max of the complex
Power Clean + Hang Clean + Jerk + Front Squat

Back Squat
3×2 @ 85% 5×1 @ 90%

Wednesday 7/1/15
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile

Thursday 7/2/15
Push Jerk 3-3-2-2-2

AMRAP 6
10 Power Snatch 75, 55
15 Abmat Sit Ups

Friday 7/3/15
“Omar”
For Time
10 Thruster 95, 65
15 Bar Facing Burpee
20 Thruster
25 Bar Facing Burpee
30 Thruster
35 Bar Facing Burpee

Saturday 7/4/15
No Classes gym closed

Monday 7/6/15
3 Rounds For Time
800m Run with medball
40 Wall ball shots 20, 14
20 Toes To Bar

Tuesday 7/7/15
1) Back Squat -new cycle
(max out if don’t have a max)
**use 90% of your 1RM for all percentages
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

2) Row 2k @ recovery pace

3) Mobility & Activation Maintenance
~Athlete specific

Wednesday 7/8/15
1) Max Snatch

2) Max Clean and Jerk

Thursday 7/9/15
5 Rounds for Time
50 Double Unders

Friday 7/10/15
2k Row
50 Alternating step ups with 45/35# plate
1 Mile Run

Saturday 7/11/15
3 Rounds. 5 minutes each round. rest 1 minute between rounds
3 Touch Sprints
12 DB Power Clean and Jerks

Monday 7/13/15
1) Power Clean + Push Jerk
5×1 @ 70%
2×1 @ 75%
2×1 @ 80%

2) AMRAP 10
5 Power Cleans 155, 105
7 Burpees
9 Pull Ups

Tuesday 7/14/15
Back Squat. week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

5 Rounds
200m Row
rest 30 seconds
200m Run
rest 30 seconds
max effort each set

Wednesday 7/15/15
For Time
50 Pull Up
50 Push Up
50 Sit Up
50 Squat
1 Mile Run
50 Squat
50 Sit Up
50 Push Up
50 Pull Up

Thursday 7/16/15
1) 10 Minutes to build to a heavy single:
Snatch Pull + Hang Below Knee Power Snatch

2) Hang Below Knee Power Snatch
4×1 @ 80% of max on day

3) Front Squat + Split Jerk
10×1 @ 80% of max jerk

Friday 7/17/15
3 Rounds for Time
100 Double Unders
20 Deadlifts at bodyweight

Saturday 7/18/15
No Class – Mt. Monadnock Hike

Monday 7/20/15
For Time
Row 2k
50 Wall Balls
40 Pull Ups
30 Burpees

Tuesday 7/21/15
2 Rounds for Time
15 Power Cleans – 60% of 1RM clean & Jerk
15 Should to Overhead
15 Front Squats
15 Deadlifts

Wednesday 7/22/15
Kang Squat 3×5 light weight

Back Squat. week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

30 Strict Toes to Bar

Thursday 7/23/15
4 Rounds Not for Time
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps

Friday 7/24/15
Snatch
[email protected]%, 1×[email protected]%, 1×[email protected], 75, 80, 83, 85, 88, 2×[email protected]%

Clean
[email protected]%, 1×[email protected]%, 1×[email protected], 75, 80, 83, 85, 88, 2×[email protected]%

Saturday 7/25/15
For Time
1,000m Row
30 Alternating Reverse Front Rack Lunges
15 Power Clean + 2 Push Press
800m Run
Men: 115 Women: 80

Monday 7/27/15
“Falkel”
AMRAP 25
8 Handstand Push Ups
8 Box Jumps 3,0, 24
1 Rope Climb

Tuesday 7/28/15
Deadlift 2-2-2-2-1-1

Sprints
2x400m
1x200m
2x4oom
rest 2 minutes between all sets

Wednesday 7/29/15
For Time
1 Mile Run
15 Power Cleans (185, 130)
1 Mile Run
50 Wall Balls (20, 14)

Thursday 7/30/15
Bench Press 3-3-2-2-2

For Time
21-15-9
Kettlebell Swing 70, 53
Toes to Bar

Friday 7/31/15
1) Build to Max in 12 minutes
Clean + Hang Clean + Jerk

2) Clean & Jerk 3×1 @ 85% 3×1 @ 95% *base % off part 1 max

3) Front Squat 2×2 @ 85% 3×1 @ 90% 2×1 @ 95%

Saturday 8/1/15
For Time
10 Calorie Row
20 Burpees
10 Calorie Row
15 Burpees
10 Calorie Row
10 Burpees

Rest 7 Minutes

3 Rounds For Time
400m Run
20 Pull Ups

Monday 8/3/15
For Time
100 Double Unders
then
5 Rounds
20 Wall Balls 20, 14
3 Rope Climbs
then
100 Double Unders

Tuesday 8/4/15
1) Work to heavy set of
Power Clean + Push Jerk

2) 2×2 @ 80, 3×1 @ 85

3) AMRAP 7
3 Hang Power Clean & Jerk
6 Front Squats
9 Lateral Bar Burpees
Men: 115 Women: 80

Wednesday 8/5/15
1 Mile Run
AMRAP 10
15 Sit Ups
10 Push Ups
5 Pull Ups
1 Mile Run

Thursday 8/6/15
30 Muscle Ups for Time

Friday 8/7/15
1) Build to max in 12 minutes
Power Snatch + Hang Snatch

2) Hang Snatch [email protected]% of part 1

3) Back Squat. base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

Saturday 8/8/15
5 Rounds for Time
200m Run
5 Power Clean & Jerk 205, 143
Rest 90 Seconds between rounds

Monday 8/10/15
6 Rounds For Time
25 Double Unders
15 Kettelbell Swing 53, 35
10 Toes to Bar

Tuesday 8/11/15
1) Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
3 pause @ 70%
3 pause @ 70%

2) Row 2,000m

Wednesday 8/12/15
For Time
800m Run
25 Ground to Overhead (105, 73)
25 Box Jump Overs (24, 20)
25 Chest to Bar Pull Ups
50 Wall Balls (20, 14)
25 Chest to Bar Pull Ups
25 Box Jump Overs
25 Ground to Overhead

Thursday 8/13/15
Clean and Jerk
[email protected] 75%, 2×[email protected]%, 2×[email protected]%, 5×[email protected]%

Front Squat
3×2 @ 85%

Friday 8/14/15
Snatch Balance
1-1-1-1-1-1

3 Rounds for Time
10 Power Snatch (95, 65)
200m Run

Saturday 8/15/15

Monday 8/17/15
5 Rounds, rest 2 minutes between rounds
25 Burpees
400m Run

Tuesday 8/18/15
1) Kang Squat
3×5 light/moderate weight

2) Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

3) 30 Strict Toes to Bar

Wednesday 8/19/15
1) Work up to max in 12 minutes of
Power Clean + Hang Clean + Jerk

2) Hang Clean & Jerk
3×2 @ 85% of part 1

3) AMRAP 8
2 Muscle Ups
20 Double Unders

Thursday 8/20/15
7 Rounds for Time
7 Power Cleans 135, 95
7 Strict Pull Ups
14 Weighted Sit Ups 50, 35

Friday 8/21/15
1) Build to max in 12 minutes of:
Power Snatch + Hang Snatch

2) Hang Snatch
3×2 @ 85% of part 1

3) Push Press
1-1-1-1

Saturday 8/22/15
AMRAP 5
4 Power Snatches
8 Overhead Squats

Rest 3

400m Run
rest 1
400m Run

Rest 3

AMRAP 5
4 Power Cleans
8 Front Squats

Men 135 Women 95

Monday 8/24/15
3 Rounds for Time
400m Run
10 Squat Clean Thruster 95, 65
15 Pull Ups

Tuesday 8/25/15
Jerk 3×1 @ 80% 3×1 @ 85% 2×1 @ 90%

For Time
1,000m Row
50 Kettlebell Swings 53, 35
30 Toes to Bar

Wednesday 8/26/15
EMOM 30
Alternate each minute
3 Cleans @ 65% of max clean
4-6 Ring Dips
5-7 Strict Pull Ups

Thursday 8/27/15
5 Rounds for Time
12 Deadlift 135, 95
6 Push Press
200m Run

Friday 8/28/15
Snatch
3×2 @ 80% 2×1 @ 85% 2×1 @ 88% 2×[email protected]

Front Squat
4×2 @ 90%

Saturday 8/29/15
With a partner alternate 10 rounds. cap 20 min
21 Calorie Row
15 Lateral Bar Burpees
9 Hang Power Cleans 135, 95
with a partner complete full round and then switch. Continue until reaching 10 rounds

Monday 8/31/15
3 Rounds for Time
15 Power Snatch (105, 80)
400m Run
25 Chest To Bar Pull Ups

Tuesday 9/1/15
1 Mile Run For Time

Push Press
2-2-2-1-1-1

Wednesday 9/2/15
Clean and Jerk
build to 1 Rep Max. Continue to build clean max once Jerk fails.

Thursday 9/3/15
7 Rounds for Time
10 Power Cleans (95, 65)
25 Double Unders
10 Push Ups

Friday 9/4/15
Back Squat Max

Saturday 9/5/15
3 Rounds For Time
520m Run
25 Kettlebell Swings 53, 35ss
15 Toes to Bar

Monday 9/7/15 Labor Day
“Daniel”
50 Pull Ups
400m Run
21 Thrusters 95, 65
800m Run
21 Thrusters 95, 65
400m Run
50 Pull Ups

Tuesday 9/8/15
OTM 10
3 Strict Ring Dips
4 Chin Up

AMRAP 8
5 Burpee Box Jump Overs
25 Double Unders
10 Wall Balls 20, 14

Wednesday 9/9/15
Max Snatch

Thursday 9/10/15
200m Run at start of each round
21-15-9
Power Clean 95, 65
Toes to Bar

Friday 9/11/15
“9/11 Tribute WOD”
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row

Saturday 9/12/15
In House Throwdown
wod 1
21-15-9 cap 8 min
Row cals
Burpees over rower

wod 2
30 wall balls
20 box jump overs w/ball
3 down back walk lung with ball
20 box jump overs w/ball
30 wall balls

wod 3
complex of 2 deadlift + 2 power clean + 2 jerks

final
50 double under buy in
5-4-3-2-1
OHS 145, 100
Rope Climb

Monday 9/14/15
Build to heavy set Pause at knee Power Clean + Jerk

Front Squat
1×5 @ 80%
3×2 @ 85%
2×1 @ 90%

Tuesday 9/15/15
AMRAP 5
5 Strict Pull Up
10 Push Up
Rest 1 Minute
AMRAP 6
15 Kettlebell Swing (53, 35)
10 Sit Up
Rest 1 Minute
AMRAP 7
100m Run
15 Wall Balls (20, 14)

Wednesday 9/16/15
Deadlift
5×2 incresing

AMRAP 10
3 Strict Handstand Push Ups
6 Front Rack Lunge (115, 80)

Thursday 9/17/15
1) Build to heavy set for say of
Pause at Knee Power Snatch

2) 3x400m Run Rest 3 minutes between efforts

Friday 9/18/15
15 Minute Up Ladder
1 Squat Clean Thruster 135, 95
1 Muscle Up or 3 Chest to Bar Pull Ups

Saturday 9/19/15
Teams of 3
AMRAP 20
4 lengths of gym Farmer Carry AHAP
Max Calories on rower
Max Burpees
teammates switch each time farmer carry is complete. score is total calories and burpees combined for team.

Monday 9/21/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run

Tuesday 9/22/15
Back Squat
6×3 @ 85%

*Between each squat set:
5 explosive seated box jumps (with step down).
30 Sit Ups

Wednesday 9/23/15
“Fight Gone Bad”
3 Rounds
1 Minute each station
Wall Balls 20, 14
Sumo Deadlift High Pull 75, 55
Box Jumps 20 inch
Push Press 75, 55
Row
Rest 1 minute between rounds

Thursday 9/24/15
7 sets at 70%-75% of 1RM clean & jerk
Power Clean + Hang Clean + Push Jerk + Split Jerk

4 Rounds Not for Time
10 Ring Dips
10 Strict Toes to Bar

Friday 9/25/15
21-15-9
Front Squats 155, 105
Weighted Sit Ups (no anchor) 50, 35

Saturday 9/26/15
For time
Row 1,000m
rest 3 minutes
For Time
100 Burpees
rest 3 minutes
For Time
Run 1 mile

Monday 9/28/15
Deadlift 5-5-3-3-3
*no touch and go

3 rounds not for time. Max reps
One Arm DB Rows AHAP

Tuesday 9/29/15
Press 2-2-2-1-1

AMRAP 10
5 Push Press 135, 95
20 Double Unders

Wednesday 9/30/15
For Time
20 Chest to Bar Pull Ups
30 Burpees
40 Dumbell Power Snatches (50, 35)
50 Thrusters (75, 55)

Thursday 10/1/15
For Time
Run 5k

Friday 10/2/15
7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows
Power Snatch + Hang Snatch + Overhead Squat

Back Squat
1×3 @ 85% 2×3 @ 88%

Saturday 10/3/15
For Time
400m Run
15 Clean & Jerks 135, 95
3 Rope Climbs
400m Run
12 Clean & Jerks
2 Rope Climbs
400m Run
9 Clean & Jerks
1 Rope Climb

Monday 10/5/15
AMRAP 20
2oom Run
15 Push Ups
20 Wall Balls 20, 14
25 Kettlebell Swings 53, 35

Tuesday 10/6/15
Hang Power Clean 2-2-2-2

AMRAP 7 Minutes
3 Strict Pull Up
6 Power Clean
9 Deadlift
Men: 185 Women: 125

Wednesday 10/7/15
6 Sets
4 Reps Alternating Legs Back Rack Lunge + 2 Back Squats

Between Sets:
5 Seated Box Jumps
30 Partner Assisted Leg Raise/Throw

Thursday 10/8/15
4 Rounds for Time
400m Run
30 Double Unders
20 Push Press 95, 65

Friday 10/9/15
7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows
Power Snatch + Hang Snatch + Overhead Squat

Back Squat
3×2 @ 90%, 1×[email protected]%

Saturday 10/10/15
Partner WOD
AMRAP 20
10 Power Cleans 135, 95
10 Hand Release Push Ups
One partner works while other runs 400m. Switch places

Monday 10/12/15
For Time
1,000m Row
800m Run
50 Pull Ups

Tuesday 10/13/15
Power Clean & Push Jerk
[email protected] 80%
[email protected], 2×[email protected], 2×[email protected]

2) Front Squat
3×1 @ 90%, 2×[email protected]%, 1×[email protected]%

Wednesday 10/14/15
AMRAP 10
5 Shoulder to Overhead 135, 95
12 Kettlebell Swings 53, 35
2 Rope Climbs

rest 5 minutes

40 Toes to Bar for time

Thursday 10/15/15
Bench Press
3-3-3-2-2

3 Rounds for Time
400m Run
20 Burpees

Friday 10/16/15
EMOM 10
2 Hang Snatch

5 minute reset

EMOM 10
2 Hang Clean + 1 Jerk

Increase as form allows

Saturday 10/17/15
Barbells for Boobs
Helen meets Grace
3 Rounds for Time
400m Run
21 Kettlebell Swings 53, 35
12 Pull Ups
then
30 Clean and Jerks 135, 95

Monday 10/19/15
1) Push Jerk + Split Jerk
2 sets @ 75% 2 sets @ 80% 3 sets @ 85%

2) For Time
21-15-9
Calorie Row
Kettlebell Swings 70, 53
Burpees

Tuesday 10/20/15
“Nutts”
For Time
10 Handstand Push Ups
15 Deadlifts 250, 170
25 Box Jumps 30, 24
50 Pull Ups
100 Wall Balls 20, 14
200 Double Unders
400m Run with plate 45, 35

Wednesday 10/21/15
6 Sets
4 Reps Alternating Legs Back Rack Lunge + 2 Pause Back Squats

Between Sets:
5 Seated Box Jumps
30 Partner Assisted Leg Raise/Throw

Thursday 10/22/15
3 Rounds for Time
400m Run
10 Muscle Ups

Friday 10/23/15
Build to Max of:
2 Hang Clean + 1 Jerk

Overhead Squat
2-2-2-2

Saturday 10/24/15
“Bring A Friend Day”
Team Wod
AMRAP 20
9 Ball Slams 20, 14
12 Box Jumps 24, 20
15 Sit Ups
200m Run

Monday 10/26/15
Clean Pull + Power Clean + Hang Clean
3 sets @ 70%
3 sets @ 75%
2 sets @ 80%

Back Squat
3×8 @ 70%
15 Strict Toes to Bar after each set

Tuesday 10/27/15
10 Rounds
3 Shoulder to Overhead 205, 143
7 Chest to Bar Pull Ups

Wednesday 10/28/15
For Time
100 Double Unders
21 DB T Pushups
75 Double Unders
15 DB T Pushups
50 Double Unders
9 DB T Pushups

Thursday 10/29/15
4 Rounds for Time
10 Power Snatch (95, 65)
10 Bar Facing Burpee

Friday 10/30/15
AMRAP 15 Minutes
200m Run
5 Thrusters (115, 80)
5 Knees to Elbow

Saturday 10/31/15
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
31 Shoulder to Overhead
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95

Monday 11/2/15
One Continuous Clock
1) 800m Run x 2, recover 3 minutes between sets
~then~
2) 3 Rounds for Time
10 Burpee
20 Kettlebell Swing (70, 53)
~Recover 3 minutes
3) 400m Run x 4, recover 2 minutes between sets

Tuesday 11/3/15
Snatch
3×1 @ 75%, 80
2×1 @ 84, 88, 90

Back Squat
5×2 @ 88%

Wednesday 11/4/15
AMRAP 20
6 Front Rack Lunge Steps (95, 65)
5 Strict Press
4 Strict Pull Up
200m Run

Thursday 11/5/15
Split Jerk
3×2 @ 80%
3×1 @ 85%
2×1 @ 90%

For Time
60 Calorie Row
50 Wall Balls
40 Toes to Bar

Friday 11/6/15
Bench Press 5-5-5-5-5
Weighted Pull Up 5-5-5-5-5
alternate between sets

Saturday 11/7/15
Partner WOD
1 Mile Run with Med Ball 20, 14
100 Dumbbell GTO
800m with bumper plate 45, 35
100 Weighted Sit Ups

Monday 11/9/15
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Tuesday 11/10/15
EMOM 10
Power Clean + Hang Clean + Jerk

Back Squat 5×1 @ 90%

Wednesday 11/11/15
Veterans Day
“Ouellette”
6 Rounds for Time
400m Run with med ball
10 Reps Front Rack Lunge alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)

Thursday 11/12/15
Push Press
3-3-2-2-2

3 Rounds NFT
25 Shoulder touches in handstand facing wall
5 Turkish get ups on each arm

Friday 11/13/15
50 Double Unders before each set
21-18-15-12-9 Toes to Bar

Saturday 11/14/15
For Time
21 Thrusters
520m Run
21 Pull Up
21 Overhead Squats
21 Pull Up
520m Run
21 Thrusters
Men: 95 Women: 65

Monday 11/16/15
1) Build to Max Front Squat

2) 3 Rounds, Rest 3 minutes between rounds
90 Seconds Max Distance Row
60 Seconds Max Burpees
30 Seconds Max Kettlebell Swings 53, 35

Tuesday 11/17/15
3 Rounds for Time
400m Run
12 Hang Power Snatch 75, 53
15 Chest to Bar Pull Ups

Wednesday 11/18/15
1) EMOM 10
Power Snatch + Snatch

2) Build to Max Back Squat

Thursday 11/19/15
10-9-8-7-6-5-4-3-2-1
Hand Stand Push up
Deadlift (205, 125)
Toes to Bar

Friday 11/20/15
CrossFit Open Workout 11.4
AMRAP 10
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

Saturday 11/21/15
CrossFit Partner Relay
4x400m
20 Clean and Jerk 135, 95
6x200m
40 Chest to Bar Pull Ups
8x100m
60 Burpees

Monday 11/23/15
Deadlift 3-3-3

For Time
21-15-9
Power Clean 135, 95
Pull Up

Tuesday 11/24/15
EMOM 20
Alternating
1) 2 Muscle Ups
2) 30 Seconds Max Double Unders

Wednesday 11/25/15
Clean and Jerk
4×1 @ 90%
2×2 @ 70%

Back Squat
3 x 5 @ 75%

Thursday 11/26/15
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Friday 11/27/15
4 Rounds for Time
400m Run
25 Kettlebell Swings 53, 35
30 Sit Ups

Saturday 11/28/1
AMRAP 20
400M Run
20 Burpees
12 Power Snatch (135, 95)
12 Clean & Jerk (135, 95)
20 Alternating Box Jumps (24, 20)

Monday 11/30/15
1) Power Clean (TnG)
2-2-2

2) AMRAP 12
Power Clean + L&R Front Rack Lunge + Jerk + L&R Back Rack Lunge + Jerk (155, 105)
10 Toes to Bar

Tuesday 12/1/15
9-7-5
Strict Handstand Push Up
Power Snatch (165, 113)
Muscle Ups

Wednesday 12/2/15
EMOM 21
1) In 30 Seconds: 30 Double Unders + max burpees in remaining time
2) In 30 Seconds: 10 Kettlebell Swings (53, 35) + max burpees in remaining time
3) In 30 Seconds: 10 Wall Balls (20, 14) + max burpees
**Score is the number of burpees completed. Rest the remaining 30 seconds of each minute.

Thursday 12/3/15
Row 2k for time
rest 10 minutes
Row 2k for time

Friday 12/4/15
1) 7 Minutes to establish 2RM Thruster

2) Front Squat
7×2 @ 85%

Saturday 12/5/15
3 Rounds for Time
400m Run
16 Kettlebell Power Snatch 70, 53
20 Chest to Bar Pull Ups

Monday 12/7/15
“Barbara”
5 Rounds for time. rest 3 minutes between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squat

Tuesday 12/8/15
Snatch
2×2 @ 80% 2×2 @ 85% 3×1 @ 90% 2×2 @ 70%

Front Squat
3×3 @ 85%

Wednesday 12/9/15
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile

Thursday 12/10/15
Goat Overhead Movement
3-3-3-3

2-3 Rounds not for Time
25 Shoulder Touches – Wall facing
5 Turkish Get Ups each arm

Friday 12/11/5
1) Back Squat
1×3 @ 80%
1×3 @ 85%
3×1 @ 90%
2×1 @ 93%

2)For Time
500m Row
30 Kettlebell Swings 70, 53
300m Row
15 Kettlebell Swings

Saturday 12/12/15
21-15-9
Push Press (135, 95)
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup

Monday 12/14/15
200m Run before each round
50-40-30-20-10
Double Unders
Push Ups

Tuesday 12/15/15
1) Clean
2×2 @ 75%
5X1 climbing

2) Back Squat
3×5 @ 85%
1×10 @ 65%

Wednesday 12/16/15
In 15 Minutes
100 Calorie Row
then with remaining time AMRAP of
2 Muscle Ups
10 Box Jumps 24, 20
10 Kettlebell Swings 53, 35

Thursday 12/17/15
Push Jerk + Split Jerk
1-1-1-1-1-1-1

Alternating movements
Double Tabata
Shoulder Touches
V Situp

Friday 12/18/15
High Hang Snatch
5×1 Increasing

Hang Snatch
5×1 Increasing

Snatch
5×1 Increasing

Saturday 12/19/15
AMRAP 15 Minutes
10 Left arm 10 Right arm Dumbbell Power Clean
10 Left arm 10 Right arm Dumbbell Push Jerk
10 Overhead walking lunges *hold with both hands overhead
Men: 50 Women: 35

Monday 12/21/15
For Time
21-18-15-12-9
Wall Balls (20, 14)
Deadlifts (135, 95)
Pull Ups

Tuesday 12/22/15
3 Rounds for Time
400m Run
12 Burpees
21 Toes to Bar

Wednesday 12/23/15
Clean & Jerk
2-2-2-2-2

Back Squat
2×5 @ 80%
1×15 @ 55%

Thursday 12/24/15
Rolling open gym
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

WOD will be performed like the song – After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull Up + 2 Turkish Get Up + 1 HSPU….etc

Friday 12/25/15
No Classes

Saturday 12/26/15
No Classes

Monday 12/28/15
6 Rounds
AMRAP 2 Rest 1
6 Alternating front rack lunges 135, 95
8 Bar facing burpees
10 Sit ups
*start each round where ended the previous round.

Tuesday 12/29/15
Bench Press
3-3-3-3

EMOM 10
1-2 Muscle Ups
25 Double Unders

Wednesday 12/30/15
20 Rep Max Back Squat

For Time (12 minute cap)
21-15-9
Power Clean 155, 105
Handstand Push Ups

Thursday 12/31/15
EMOM 10
2 Power Snatches

For Time
Row 500m
30 Kettlebell Swings 70, 53
30 Pull Ups

Friday 1/1/15
No Classes

Saturday 1/2/15
AMRAP 20
30 Double Unders
2 Rounds of Cindy

Monday 1/4/16
Jerk
2-2-2-2

Up ladder 12 minutes
2 Shoulder to Overhead (135, 95)
2 Toes to Bar
increase by 2 reps each round

Tuesday 1/5/16
30 Minutes
Row max calories 1 Minute
Rest 1 Minute
Max Wall Balls
Rest 1 Minute

Wednesday 1/6/16
EMOM 10
Snatch Pull + Power Snatch + Hang Snatch

EMOM 10
Clean Pull + Power Clean + Hang Clean
*focus should be on quality lifts not working till failure

Thursday 1/6/16
AMRAP 5
Burpees
AMRAP 4
8 Power Snatch 75, 53
16 Double Unders
AMRAP 1
Chest to Bar Pull Ups

Friday 1/7/16
1)20 Rep max back squat

2) 3 rounds not for time
15 L Sit Pass through
*Advanced: using kettlebells pass through to L sit with feet off the ground and pause.
*Scale to pass through with heels on the ground or low hang. Raise height to box if needed.
10 Hanging strict knees to chin

Saturday 1/8/16
3 Rounds. Rest 3 minutes between rounds
AMRAP 5
Run 200m
8 Hang Power Clean and Jerks (115, 80)

Monday 1/11/16
Paleo baseline
For Time (cap 5 minutes)
21-15-9
Kettlebell Swings 70, 53
Burpees

Rest 15 minutes
Repeat WOD

Tuesday 1/12/16
Baseline 3/4
Split Jerk Max

Max Handstand Push ups

Wednesday 1/13/16
Deadlift
5-5-5-5

AMRAP 12
20 Sit Ups
10 Strict Pull Ups
20 Double Unders

Thursday 1/14/16
Start of Squat cycle**
1) Back Squat & Strict Press
Use 90% of 1rm for all percentages
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%

2) Row 10 minutes. hard 30 seconds, easy 30 seconds

Friday 1/15/16
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
30 Power Clean (135, 95)
20 Muscle Up

Saturday 1/16/16
7 Rounds for Time
6 Deadlifts (275, 185)
3 Rope Climbs
30 Double Unders

Monday 1/18/16
1) Push Jerk + Split Jerk
6 working sets increasing

2) 21-15-9
Push Jerk (135, 95)
Pull Up

Tuesday 1/19/16
1) 12 minutes build to max thruster from the ground

2) For Times
21-15-9
Squat Clean Thruster (95, 65)
Lateral Burpee

Wednesday 1/20/16
1) Back Squat week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

2) EMOM 10
pick a personal gymnastic weakness to work

Thursday 1/21/16
10 Rounds
1 Minute Row 200m
1 Minute 30 Double Unders
1 Minute 15 Push Ups

Friday 1/22/16
Hang Snatch
4×2 @ 80%

AMRAP 6
M: 115 W: 80
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
1 Snatch
1 Overhead Squat
Complete as many unbroken sets in 7 minutes. Sets must be completely unbroken to count. If you fail at any point restart at the power snatch.

Saturday 1/23/16
AMRAP 20
Run 200m
2 Wall Walks
7 Knees to Elbow

 
<pre><span style=”font-size: 10pt;”>Monday 1/25/16
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans 155, 105
6 Jerks
</span></pre>
<pre><span style=”font-size: 10pt;”>Tuesday 1/26/16
Back Squat week 3
[email protected]
[email protected]
[email protected]
3 pause @ 75
3 pause @ 75

3-5 Rounds NFT
10 Strict Toes to Bar
60 Double Unders
5 Turkish Get Ups</span></pre>
<pre><span style=”font-size: 10pt;”>Wednesday 1/27/16
For Time
30 Pull Ups
then
5 Rounds
15 KBS 70, 53
15 Push Ups
thens
5 Rounds
20 KB Front rack walking lunge
20 Sit Ups
then
30 Pull Ups</span></pre>
<pre><span style=”font-size: 10pt;”>Thursday 1/28/16
1) 7 Sets
Power Snatch + Hang Power Snatch

2) EMOM 10
Pick goat movement</span></pre>
<pre><span style=”font-size: 10pt;”>Friday 1/29/16</span>
<span style=”font-size: 10pt;”>Open WOD 13.4</span>
<span style=”font-size: 10pt;”>AMRAP 7</span>
<span style=”font-size: 10pt;”>increasing by 3 reps</span>
<span style=”font-size: 10pt;”>Clean and Jerk 135, 95</span>
<span style=”font-size: 10pt;”>Toes to Bar</span></pre>
<span style=”font-size: 10pt;”>Saturday 1/30/16</span>
<span style=”font-size: 10pt;”>AMRAP 20</span> <span style=”font-size: 10pt;”>teams of 2</span>
<span style=”font-size: 10pt;”>400m Run (together)</span>
<span style=”font-size: 10pt;”>30 Wall Balls</span>
<span style=”font-size: 10pt;”>30 Burpees</span>
<span style=”font-size: 10pt;”>split reps as needed</span>

Monday 2/1/16
1) Clean 3×2 @ 75% 4×1 increasing
2) Front Squat 3×3 @ 88%
3) complete not for time. partition as needed 60 Windshield Wipers 60 Superman

Tuesday 2/2/16
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run

Wednesday 2/3/16
“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Power Snatch (75, 45)
Box Jump (24, 20)
Thruster (75, 45)
Chest to Bar Pull Up

Thursday 2/4/16
Bench Press 3-3-3-2-2

4 Rounds NFT
5-7 Strict Handstand Push Ups
20-30 Double Unders

Friday 2/5/16
Overhead Squat 2-2-2-2-2

For Time
15-10-5 Hang Snatch
95, 65 25-15-10 Toes to Bar

Saturday 2/6/16
Partner WOD 135, 95
1,200m Row
60 Power Cleans
60 Shoulder to Overhead
60 Strict Pull Ups
1,200m Row

Monday 2/8/16
Build to Max
Power Clean + Hang Clean + Jerk + Clean + Jerk

EMOM 10
7 Chest to Bar Pull Up
8 Push Up

Tuesday 2/9/16
Push Jerk
2-2-2-2-2

EMOM 12
Goat 1 even minutes
Goat 2 odd Minutes

Wednesday 2/10/16
Paleo Baseline Re Test
Double Freddie
For Time (cap 5 minutes)
21-15-9
Kettlebell Swings 70, 53
Burpees

Rest 15 minutes. Repeat 21-15-9

Thursday 2/11/16
Max Split Jerk

Max Handstand Push Ups

Friday 2/12/16
20 Rep Max Back Squat

Alternating sets
4×25 weighted sit ups
4×8 strict pull ups with pause

Saturday 2/13/16
For Time
60 Wall Balls 20, 14
50 Toes to Bar
40 Power Cleans 95, 65
30 Knees to Elbow
20 Thrusters 95, 65
10 Chest to Bar Pull Ups

Monday 2/15/16
Row
10x300m

Tuesday 2/16/16
AMRAP 12
10 Deadlift 135, 95
12 Hand Release Push Ups

Wednesday 2/17/16
Up Ladder 15 Minutes
10 Double Unders
2 Toes to Bar

Thursday 2/18/16
1) Back Squat week 5
base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%d
5 pause @ 65%

2) Row
2 x 1,000 meters

Friday 2/19/16
Clean and Jerk
1-1-1-1-1-1

Saturday 2/20/16
4 Rounds
AMRAP 3 Rest 1
1 Muscle Up
3 Push Press (135, 95)
5 Burpees

Monday 2/22/16
3 Rounds
AMRAP 3
20 Double Unders
8 Alternating Pistols
AMRAP 2
3 Handstand Push Ups
6 Toes to Bar

Tuesday 2/23/16
1) Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
3 pause @ 70%
3 pause @ 70%

Wednesday 2/24/16
EMOM 9
2 Power Snatch

EMOM 9
Power Clean + Push Jerk + Split Jerk

Thursday 2/25/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes

Friday 2/26/16
Open WOD 16.1
AMRAP 20
25 feet walking lunge 95, 65
8 bar face burpee
25 feet walking lunge
8 chest to bar pull up

Saturday 2/27/16
3 Rounds for Time
800m Run
75 Sit Ups

Monday 2/29/16
AMRAP 15
1,000 Row
40 Toes to Bar
60 Wall Balls
10 Muscle Ups

Tuesday 3/1/16
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Wednesday 3/2/16
6 Minutes to build to max Clean and Jerk
-then-
AMRAP 10
5 Power Cleans
5 Shoulder to Overhead
10 Box Jumps 24, 20
men: 135
women: 95

Thursday3/3/16
EMOM 20
Goat 1 Even Minutes
Goat 2 Odd Minutes

Friday 3/4/16
16.2
4 Minute intervals
25 Toes to Bar
50 Double Unders
15, 13, 11, 9, 7 Squat Cleans

Saturday 3/5/16
3 Rounds for Time
800m Run
30 Kettlebell Swings 53, 35
15 Strict Pull Ups

Monday 3/7/16
AMRAP 12
25 Wall Balls 20, 14
10 Handstand Push Ups
3 Muscle Ups

Tuesday 3/8/16
Overhead Squat
4×5 @ 75%

3 Alternating Sets:
7 Dumbbell Rows each arm
15 Ring Push Ups

Wednesday 3/9/16
Power Snatch (TnG)
3-3-3-3-3

AMRAP 6
8 Power Snatch 95, 65
8 Lateral Bar Burpees

Thursday 3/10/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes

Friday 3/11/16
16.3 Open WOD
AMRAP 7
10 Power Snatch 75, 55
3 Bar Muscle Ups

Saturday 3/12/16
6 Rounds for Time
400m Run
4 Power Cleans 185, 125
15 Push Ups

Monday 3/14/16
Push Jerk
3-3-3-3

For Time (cap 12 minutes)
80 Wall Balls 20, 14
50 Pull Ups
*10 Sit Ups OTM

Tuesday 3/15/16
1) Alternating sets 3×10
Pendlay Row
Good Mornings

2) Build to 1RM back squat

Wednesday 3/16/16
AMRAP 12
7 Deadlifts 250, 175
7 Box Jumps 24, 20
7 HSPU

Thursday 3/17/16
EMOM 20
Goat 1 even minutes
Goat2 odd minutes

Friday 3/18/16
Open WOD 16.4
AMRAP 13
55 Deadlifts 225, 155
55 Wall Balls 20, 14
55 Calorie Row
55 HSPU

Saturday 3/19/16
7 Rounds. On The 2 Minute
For Time
200m Run
10 Toes to Bar

Monday 3/21/16
4 Rounds for Time
8 Power Clean & Jerks 135, 95
12 Box Jumps 24, 20
15 Pull Ups

Tuesday 3/22/16
EMOM 8
Power Snatch + 4 Overhead Squats
*sets should be unbroken maintaining form

AMRAP 6
8 Burpees
8 Power Snatch 95, 65

Wednesday 3/23/16
Thruster
1-1-1-1

3 Rounds For Time (cap 10 min)
50 Double Unders
15 Dumbbell single arm squat clean thruster
5 Muscle Ups

Thursday 3/24/16
5 alternating sets
5 Bench Press
Max attempt Strict Toes to Bar

Friday 3/25/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes

Saturday 3/26/16
Open WOD 16.5 (14.5)
For Time
21-18-15-12-9-6-3
Thrusters 95, 65
Bar Facing Burpees

Monday 3/28/16
EMOM 24
1-3 Rope Climbs
3 Power Cleans 205, 143
30 seconds max Double Unders

Tuesday 3/29/16
For Time
1,000m Row
2 Mile Run

Wednesday 3/30/16
5 Rounds for Time
400m Run
15 Kettlebell Swings 53, 35
30 Sit Ups

Thursday 3/31/16
Snatch Balance
1-1-1-1

High Hang Snatch
4×2 @ 65%
2×2 @ 70%
2×2 @ 75%

Friday 4/1/16
Build to max on day of
Front Squat + Push Jerk

For Time
21-15-9-6-3
Hang Cleans
Push Press
Box Jumps
M: 95 W: 65

Saturday 4/2/16
800m run, then
7 Rounds
7 Deadlifts 250, 175
7 Strict Pull Ups
then run 800m

Monday 4/4/16
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
*no kipping

Tuesday 4/5/16
1) EMOM 10
2 Power Clean + Hang Clean

2) Back Squat
3×2 @ 85%
3×1 Climbing

Wednesday 4/6/16
In 5 Minutes:
30-20-10
Calorie Row
Kettlebell Swings 70, 53
Double Unders
AMRAP Burpees

Rest 6 minutes. Repeat

Thursday 4/7/16
1) Build to max in 15 minutes
Clean + 3 Jerks

2) 60 Toes to Bar for time
Friday 4/8/16
5 Rounds for time
20 DB Power Snatch 50, 35
20 Box Jumps 24, 20

Saturday 4/9/16
Partner WOD
For Time
100 Pull Ups
200 Wall Balls 20, 14
100 Burpees

Monday 4/11/16
Hang Power Clean
2-2-2-2

21-15-9
Deadlift 225, 155
Ring Dips

Tuesday 4/12/16

Wednesday 4/13/16
6 x 520m Runs
Rest 3 minutes between runs

Thursday 4/14/16
5 Rounds for Time
10 Power Snatch 115, 80
12 Burpee Box Jump Overs 30, 24

Friday 4/15/16
Alternating movements each minute
EMOM 30
3-5 Strict Handstand Push Ups
2 Power Clean 225, 155
5 Strict Pull Ups

Saturday 4/16/16
Shedd Park WOD
Hill Run
Push Ups
Squats

Monday 4/18/16
“Glen”
30 Clean and Jerks 135, 95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Tuesday 4/19/16
Snatch
3×2 @ 80%
4×1 climbing

2. 4 Rounds NFT
10 Strict Toes to Bar
10 V Sit Ups
10 Strict Pull Ups

Wednesday 4/20/16
For Time
21-15-9
Dumbbell Thruster 35, 25
Pull Ups
*db in each hand for thrusters

Thursday 4/21/16
3 Rounds for Time
400m Run
12 Deadlifts 275, 193
20 Toes to Bar

Friday 4/22/16
5 Rounds for Time
200m
20 Push Ups
400m
30 Sit ups

Saturday 4/23/16
“Hammer”
Five rounds, each for time, of:
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups
Rest 90 seconds.
Men 135 Women 95

Monday 4/25/16
Split Jerk
3-3-2-2-2

5 Rounds
AMRAP 1 Strict Handstand Push Ups
AMRAP 30 Seconds Sit Ups

Tuesday 4/26/16
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135, 95

Wednesday 4/27/16
5 Rounds. Not for time,
5 Deadlift
AMRAP Back Squat @ 70%

Thursday 4/28/16
10 x 100m

Friday 4/29/16
Open WOD 11.1
AMRAP 10
30 Double Unders
10 Power Snatch 75, 55

Saturday 4/30/16
Partner WOD
AMRAP 5 Calorie Row
AMRAP 5 Push Ups
AMRAP 5 Toes to Bar
AMRAP 5 Wall Balls

Monday 5/2/16
2016 Masters Games Qualifier Event 1
For Time 21-15-9
Calorie Row
Thrusters 95, 65

Tuesday 5/3/16
1. Bench Press
3-3-3-3

2. EMOM 12
4 Strict Handstand Push Ups
4 Stict Pull Ups

Wednesday 5/4/16
3 Rounds for Time (cap 20)
50 Double Unders
20 Toes To Bar
50 Double Unders
7 Bar Muscle Ups

Thursday 5/5/16
Hang Clean
12 minutes to build to 2 rep max for the day

Back Squat
6×2 @ 85%

Friday 5/6/16
3 Rounds for TIme
800m Run
30 Kettlebell Swings 70, 53
50 Sit Ups

Saturday 5/7/16
AMRAP 25
200m Run
7 Power Snatch 95, 65
7 Burpees

Monday 5/7/16
15 Minutes build to max
Snatch + Hang Snatch + OHS

Not for time
40 Strict Ring Dips
60 Dumbbell Rows/ each side
*partition as needed

Tuesday 5/8/16
AMRAP 20
20 Walk Lunge Steps
3 Rope Climb
200m Run

Wednesday 5/9/16
Clean & Jerk
3×2 @ 70%
2×1 @ 75%
5×1 @ 88%
3×1 @ 75%

Thursday 5/10/16
Back Squat
6 x 3 @ 85%
*4 Seated box jumps between sets

Row 2,000 @ 5k pace

Friday 5/11/16
Masters Qualifier Event 4:
For time:
55 bar-facing burpees
34 overhead squats, 95/65
21 muscle-ups/ring dips
Time Cap: 20 minutes

Saturday 5/12/16
Helen meets Grace
Partner WOD
Helen
3 rounds for time
400m run
21 KBS
12 Pullups
then
Grace
30 Clean and Jerks 135, 95

Monday 5/16/16
5 Rounds for Time
400m Run
14 Alternating Dumbbell Snatch (one arm full snatch) 50, 35
30 Sit Ups

Tuesday 5/17/16
Comp:
Clean Pull 70×3, 75×3, 80×3, 85×3
Hang Power Clean 80×2(2), 85×2(3)

1) EMOM 10
3 Push Jerks

2) 3 Rounds for Time (cap 8 min)
300m Row
20 Kettlebell Swings 53,35
12 Lateral Burpees over the rower

Wednesday 5/18/16
Comp: EMOM 20
3-5 HSPU
3 parallette pass throughs

1) Kang Squat *moderate weight. position oriented
5-5-5

2) Back Squat
5-10-5

3) Pendlay Row
5-5-5-5

Thursday 5/19/16
comp: PM session
Power Clean 60×4 70×2 80×2(4)
Push Press + Push Jerk 50×3 60×3 70×2(3)

3 Rounds for Time
800m Run
30 Pull Ups
40 Push ups

Friday 5/20/16
comp:
Hip Extention 1×30
Back Extention 1×30 (alternate hip/back)
Bulletproof shoulders
Front Squat 60×5 70×3 75×2 80×2(3)

1) EMOM 10
2 Snatches

2) AMRAP 6
6 Burpees
20 Double Unders

Saturday 5/21/16
comp:
post wod-
EMOM 20
2 gymnastic goats

For Time
1k Row
1mile Run

With a Partner
For Time
800m Run with medball
‘Karen’
150 wallballs. alternate each rep
800m Run with medball

Monday 5/23/16
comp:
alt
GHD sit ups 4×10
hip extentions 4×10

Hang Snatch – 50×2 60×2 70×2 75×1(2) 80×1(2) 85×1(2)

1) Front Squat + Push Press
3-3-3

2) 4 Rounds for Time
30 walking lunges
400m Run

Tuesday 5/24/16
comp:
Hang Clean 70×2 80×2(3)
Back Squat 80×3 85×3(2)

15 Minutes continuous effort
Sled drag 100m – 4/2 plates
20 cal row
7/5 Strict Pull Ups

AMRAP 5. Rest 5. AMRAP 5
5 Power Clean 205, 143
4 Shoulder to Overhead
12 Toes to Bar

Wednesday 5/25/16
comp:
bulletproof shoulders
practice HS walk 15 min

Behind neck jerk 3×3
Snatch balance 3×3

“Nate”
AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 70, 53

Thursday 5/26/16
comp:
active rest day.
mobilize traps, hips, quads
30 glute bridge and band activation
1 mile jog
20 minutes easy bike
30 minutes mobility stretching athletespecifi
(no squats)

Start new cycle
Build to Max Bench Press
Build to Max Back Squat

Friday 5/27/16
comp:
max out squat and bench

Run. Each interval for time.
3x400m; rest 2 minutes between efforts
Rest 5 minutes
3x400m; rest 2 minutes between efforts

Saturday 5/28/16
Comp:
1. wod
2. mobility any lingering needs
3. Snatch & CJ 80×2(2) 85×1(2)
4. Amrap 5
2 legless rope climbs
30 DU

(class)
For Time
30 Thrusters (95, 65)
30 Pullups
30 Box jumps (24, 20)
30 Wallballs (20, 14)
30 Box jumps
30 Pullups
30 Thrusters

Monday 5/30/16
comp:
1. bulletproof shoulders
2. wod

one class 9am
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Tuesday 6/1/16
comp:
1. snatch & cj
pull + hang below the knee 70(3) 75(3)
2. Front Squat 80×2(4)

Bench Press Week 1:
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%

20 alternating Turkish Get Ups. Not for time. Build in weight

Wednesday 6/2/16
comp:
l. Power Snatch build to max
2. Emom 10 clean + 3 jerks (switch from class emom)
3. Back sq cycle week 1
4. EMOM 20 2 gymnastic goats

class
1. EMOM 10
Clean Pull + Hang Below Knee Clean & Jerk

2. Back Squat week 1 use 90% of 1RM
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%

Thursday 6/3/16
comp:
active rest day.
mobilize hips, quads, psoas
band activation on glutes
15-20 minutes easy AD or row
30 minutes mobility stretching WHILE WARM athlete specific

class:
AMRAP 15
5 Strict Chest to Bar Pull Ups
10 Kettlebell Snatches (70, 53)
12 Box Jumps (24, 20)

Friday 6/4/16
comp:
thurs wod
fri wod

AMRAP 5
Row calories
rest 1
AMRAP 5
bike claories
rest 1
1 mile run for time

Saturday 6/5/16
comp:
class
Pull +Power Snatch + 2 ohs 70(4) 75(4)
Front Squat 80×2(4)

2 Rounds for Time
15 Clean and Jerks 185, 133
400m Run with plate 45, 35
9 Plate facing burpees
400m Run with plate
*compliments Eleventh Element CF

monday 6/6/16
1. Strict HSPU 4×10 OTM
2. 15 strict muscle ups nft
3. Muscle Snatch 4×2 climbing
4. Snatch Balance 3×3 moderate weight
5. Clean 80×2(2) 85(2) 88(2) 90(1) 75(3)
6. class conditioning wod

class
AMRAP 7
5 Deadlifts 250, 175
5 Muscle Ups
12 Handstand Push Ups
40 Double Unders

rest 3 minutes. repeat

Tuesday 6/7/16
comp:
Hang power snatch 70×2(2) 75×2(2) 80×2(2) 85×2(2)
Hip Ext. 4×15
class

1. Back Squat wk 2. base off 90% 1RM
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

2. Alt 4 sets.
10 Dumbbbell Rows each arm
20 Russian twist with plate

Wednesday 6/8/16
comp:
L sit hold 5×10-15 seconds
freestanding handstand hold (with partner) 40 seconds x4
skill work butterfly chest 2 bar 5-12 reps x 3
Snatch 70×2(2) 75×2(3)
clean/jerk 80(5)

Bench Press wk. 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%

3 Rounds
AMRAP 3 Rest 1
3 Rounds For time
5 Burpees
5 Box Jump Overs 24, 20
5 Power Snatch 115, 80

Thursday 6/9/16
Comp:
active rest day
easy bike 20 minutes
bulletproof shoulders
banded glute activation.
2×20 glute bridges
roll out any problem areas 20 minutes
couch stretch, hip stretches

class
2 Rounds for Time
40 Pull Ups
75 Push Ups
100 Sit Ups

Friday 6/10/16
1. Deadlift 3-3-3-2-2

2. 16 Rounds Alternating Tabata
Airdyne cals
Wall Balls

Saturday 6/11/16
comp:
power snatch + snatch 5×1 climbing
clean 85(3) 90(2) 95(2)

Team push
x400m per person sled push. switch every 50m

AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Wall Balls
Men 95 Women 65

Monday 6/13/16
comp:
power snatch off blocks 50×3, 60×4, 70×3(6)
15 strict muscle ups. nft

alt. 4×10
ghd sit ups
hip extention with pvc +-weight (see me about this)

class
3 Rounds
800m Run for Time: Rest 2 minute

AMRAP 1 strict pull ups
AMRAP 1 Air Squats
Rest 1

Tuesday 6/14/16
comp:
1.Overhead squat 75×3(2) 80×3(2)

4. Assault Bike
10 minutes max calories
rest 10
1k row for time

class:
2. Clean & Jerk
2×1 @ 90% 4×1 climbing.

3. Bench Press week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Wednesday 6/15/16
comp
3 position banded back flys 3×15 each position
DB Row 3×10

4x400m Run 3 min rest between

class
Snatch
2×1 @ 90% 4×1 climbing.

Every 90 Seconds for 15 minutes
2 muscle up
3 strict toes to Bar
4 strict handstand push up

Thursday 6/16/16
comp
active rest day
bulletproof shoulders
20 minutes easy bike
30 minutes roll, ball release & stretch

class
5 Rounds for Time
20 KBS 70, 53
25 Walking Lunges
35 Air Squat
200m Run

Friday 6/17/16
comp:
1. squats
*sub in 4×5 strict press for db row
2. thursday wod

class
Back Squat week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

4×10 Dumbbell Rows

Saturday 6/18/16
With Partner
Grace & Isabel
30 clean and jerks
30 snatches

Monday 6/20/16
comp:
Power Snatch:
hang below knee + OHS -build to heavy single.
75% of HS 2 singles OTM x4
Power Clean
from pause 1″ off the ground + above knee -build to heavy single.
80% of HS single OTM x4

class
4 Rounds
In 3 minutes
Row 500m(m)/400m(w)
10 shuttle sprints
Max bar muscle ups in remaining time
Rest 6 minutes between rounds

Tuesday 6/21/16
comp
4 Rds NFT
4 strict muscle ups
7 Hip Ext with PVC extended

5 Rounds for Time
200ft Farmer Carry 100s, 70s
100ft Seal Walk (Frisbee)

Class
8 Sets. climbing
Strict Press + 2 Push Press

AMRAP 10
7 Hang Power Clean and Jerk 135, 95
15 Push Ups
7 Box Jumps 24, 20

Wednesday 6/22/16
Comp:
bulletproof shoulders
power snatch + Snatch balance 50(2) 60(2) 70(4) *use PS max
Clean deadlift 70×5 80×5 85×3 90×3 100×2

Class
Back Squat week 4
5 @ 40%
5 @ 50%
5 @ 60%

For Time
10-20-30-20-10
Wall Ball (20, 14)
Kettlebell Swings (53, 35)

Thursday 6/23/16
Comp:
Active rest day
Glute bridge 20 reps
banded glute activation
bike 20 min easy
mobility on traps, shoulders, mid back especially and anything else that needs attention.
stretch glutes, quads, back
*no class wod

class
4 Rounds for Time
800m Run
20 Burpee Pull Ups

Friday 6/24/16
comp:
friday class work
2nd session:
thursday wod

1) EMOM 7
3 Power Clean & Push Jerk

2) 7:00 AMRAP-
3-6-9-12-15..
Deadlifts
Jerks
Toes to Bar
m:135 w:95

Saturday 6/25/16
Comp:
Snatch; build to HS
[email protected] of HS
CJ build to HS
[email protected] of HS
Front Squat 80×3(3)

class:
AMRAP 20
200m Run
15 Air Squats
200m Run
15 Pull ups

Monday 6/26/16
comp
5 sets. 2 MU 5 second hold in catch. 5 second hold in lockout
paralettes deficit strict hspu. 10×2
muscle snatch + OHS 50×2(4)
FS+jerk (of max jerk) 60×3(2) 70×3(2) 75(x2(2)

5 Rounds for Time
10 Front Rack Lunges
30 Double Unders
12 Push Press
Men: 115 Women: 80

Tuesday 6/27/16
comp
hang snatch 60×3 70×3 75×2(3)
power clean + push jerk 70×2(2) 75×2(2)

Run 5k. steady pace.

class
1. Back Squat week 5. base off 100% of max
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

EMOM 12
alternating sets. focus on quality movement
6-12 chest to bar pull ups
8-12 push ups

Wednesday 6/29/16
comp
snatch grip deadlift 3-3-3-3
x15. full set without coming off bar
3 ttb, 2 c2b, 1 bm

EMOM 10
Power Clean + Front Squat + Hang Clean + 2 Jerks + Front Squat

Bench Press week 5
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%

Thursday 6/30/16
comp active rest day

3 Rounds for time
400m Run
12 single arm kettlebell thruster 53, 35
20 Toes to Bar

Friday 7/1/16
comp

For Time
21-15-9
Power Snatch 115, 80
Chest to Bar Pull up

Saturday 7/2/16
for Time. with a a partner
2,000m Row switch every 500m
Run 800m together
then 6 rounds alternating each full round
10 Deadlifts
10 Hang Power Cleans 135, 95
10 Burpees

Monday 7/4/16
4th of july no classes

Tuesday 7/5/16
AMRAP 20
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
WOD credit to CFNE

Wednesday 7/6/16
comp:
3 rds for time
15 thrusters 95, 65
15 Toes to Bar

class

back Squat week 6
[email protected]%
[email protected]%
[email protected]%
3 [email protected]%
3 [email protected]%

4 rounds NFT alternating
10 strict pull ups use weight if able to do 10 in a row
20 partner leg swings

Thursday 7/7/16
comp: active rest day

class
5 Rounds. rest between rounds
Run 200m
Row 400m

Friday 7/8/16
comp:
thursday wod

class:
EMOM 10
Snatch Deadlift + Power Snatch + OHS + Hang Snatch

Bench Press wk 6
[email protected]%
[email protected]%
[email protected]%
3 [email protected]%
3 [email protected]%

Saturday 7/9/16
comp:
Snatch: HS
[email protected] of HS
CJ: HS
[email protected] of HS

class:
10 Deadlifts 225, 155
50 Pull Ups
10 Deadlifts
50 Push Ups
10 Deadlifts
50 Sit Ups
10 Deadlifts
50 Squats

Monday 7/11/16
comp:
EMOM 10
5-7 chest to bar. *practice butterfly linked

Snatch 3×3 @ 75%
Power Clean 4×2 @ 85%

class:
5 Rounds. AMRAP 3 minutes
20 Double Under
8 Dumbbell One Arm Ground to Overhead (50, 35)
8 Knee to Elbow
Rest 1 Minute Between Rounds

Tuesday 7/12/16
comp:
50 strict hspu NFT

Assault Bike
10 minutes max calories
rest 10
1k row for time

class:
Squat week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

4 Alternating sets
7/each side DB Row
15 Weighted Sit Ups

Wednesday 7/13/16
comp:
skin the cat 10 reps
6 sets. 2 MU 5 second hold in catch. 5 second hold in lockout

High Hang Snatch: work to 3rm
Split Jerk 5×[email protected]
clean grip deadlift 3-3-3-2-2

Class:
Bench Press week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%

Score each
A. Row 500m
rest 2
B. Row 500m
rest 2
C. Run 800md
rest 2
D. Run 800m

Thursday 7/14/16
comp:
active rest day

Class:
Push Press 3-3-3

For Time (cap 12)
9-7-5
Strict Handstand Push Up
Power Clean (225, 155)
Muscle Up

Friday 7/15/16
comp:
thursday wod

class:
AMRAP 5
10 Hang Power Snatch 75, 55
10 lunges -bar in back rack

rest 5

AMRAP 5
10 Box Jumps 24, 20
10 Push ups

Saturday 7/16/16
comp:
Snatch
[email protected]
CJ
[email protected]
Front Squat build to 10RM

class:
3:00 minutes
400m Run
max pull ups
rest 3
3 minutes
400m Run
max power clean and jerk
rest 3
3 minutes
400m Run
max deadlifts
rest 3
3 minutes
400m Run
max burpees

Monday7/18/16
comp:
deficit strict hspu 10×3
Lsit strict muscle up + dip x10
push jerk 5×4 @70 hold catch position for extra second
Snatch deadlift 100×3 103×3 108×2(2)

class:
3 x 1 mile run
rest 5 minutes between efforts

Tuesday 7/19/16
comp:
walking OH lunge w/pvc banded with kb length of the gymx6
hang power snatch x2 + OHS + hang snatch – OTM x10 @60%1rm
Front Squat
[email protected] 1rm
tabata double unders

class:
AMRAP 20
5 Hang Clean (135, 95)
5 Strict Handstand Push Up
5 Strict Pull Ups
200m Run

Wednesday 7/20/16
comp:
bullet proof shoulders
50 perfect push ups. extreme attention to the midline and hollow position. ZERO arching. 1-3 reps at a time. have someone watch if unsure on position
front squat 3×[email protected]%
clean deadlift 5-5-5

Class:
16 minutes
20 seconds max effort. 10 seconds rest
Row calories
Box Jumps 24, 20
Kettlebell Swings 53, 35
Abmat situps

Thursday 7/21/16
comp
active rest

class:
1. hang power snatch x2 + OHS + hang snatch – OTM x10 @60%1rm
2. power clean + 4 push jerk 4 sets @70%. hold catch position
3. Front Squat
[email protected] 1rm

Friday 7/22/16
comp:
muscle snatch-no hook no contact 2-2-2-1-1
split jerk 3×[email protected]%
death by cals on assault bike

class:
AMRAP 8.
10 Burpees
30 Thrusters (75, 55)
10 Burpees
30 Push Press
10 Burpees
30 Pull ups

rest 5 then repeat amrap8 in reverse order

Saturday 7/23/16
comp
rest if meeting sunday

3 rounds
1500m row
200m empty sled push
200m DB Front carry 70/50

class
2:30 work 2:30 rest
A. 400m Run; max wall balls in remaining time
B. 400m Run; max toes to bar in remaining time
C. 400m Run; max kettlebell swing 53, 35
D. 400m Run; max chest to bar pull ups
E. 400m Run; max push ups in reaming time

Monday 7/25/16
comp
15 strict muscle ups
snatch 73×2(3) 80×2(3)
back squat 3×4 85%

class
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean 155, 105
Bar Facing Burpee

Tuesday 7/26/16
comp
3rd for time
500m Row
15 KBS 70, 53
rest 5
20 tire flips for time

EMOM 10
5-7 c2b. focus on linking sets

class
Bench Press 1 Rep Max

EMOM 12 *preform both movements each minute
6-8 Toes to Bar
8-10 Push Ups

Wednesday 7/27/16
comp:
Power Snatch + OHS 50×3 60×3
Snatch 80(2) 85(5)
clean/jerk 88(2) 90(2) 93(2) 80×2(2)

class:
Back Squat 1 Rep Max

EMOM 14. alternate movements
7 strict pull ups
5-7 strict handstand push ups

Thursday 7/28/16
comp
rest day

class
5 Rounds for time
200m Run
10 Deadlifts 225, 155
15 box jumps 24, 20

Friday 7/29/16
comp
emom 5
3-4 muscle ups

5 Rounds for time
200m Run
10 Deadlifts 225, 155
15 box jumps 24, 20

class
Push Press 3-3-3-2-2

3 Rounds for Time
10 Hang Power Snatch (95, 65)
10 Knees to Elbow

Saturday
comp:
snatch 85(7)
clean + hang clean + FS + jerks
front squat 3×[email protected]

class
Reardon Throwdown
400m Run with bumper
then
1,000m Row
100 Squats with bumper
then
400m Run with bumper
50 burpees to bumper

Monday 8/1/16
comp
amrap 5
handstand walk for distance
3rds for time
20 cals bike
7 burpee muscle ups

class:
Build to heavy single. 12 minutes.
Power Clean & Push Jerk

“DT”
5 Rounds for Time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Men: 155 Women: 105

Tuesday 8/2/16
comp:
snatch 3×[email protected]% 3×[email protected]
back squats 3×[email protected]%
2 rounds
1 mile run. rest 1:1

class:
AMRAP 5
Row for calories
rest 1
AMRAP 5
10 kettlebell front rack lunge steps 53, 35
10 kettlebell swings
rest 1
AMRAP 5
Bike for calories

Wednesday 8/3/16
comp:
-bulletproof shoulders
-3 alternating sets
15 ghd sit ups
15 hip extensions
-jerk 3×[email protected], 3×[email protected][email protected]
-emom 7
8 c2b pull ups

class:
EMOM 10
Power Snatch + OHS – 2 sets

AMRAP 10
3 Man Makers 50, 35
20 Double Unders

Thursday 8/4/16
comp
active rest day

class
1. Back Squat 3×7 @ 80%

2. 5 Alternating Sets
10 Weighted Sit Ups
10 Weighted Pull Ups

Friday 8/5/16
comp:
emom 10
4-7 ttb
snatch balance: HS, 3×[email protected] of hs
Deadlift 3×[email protected]

class:
1 Mile Run
50 Wall Balls
800m Run
40 Wall Balls
400m Run
30 Wall Balls

Saturday 8/6/16
comp
-8/each direction around the world on box
-10 sets. 1 ttb + 1 bar mu
-5 rounds. nft but keep stead pace and time it
100m back rack carry 225/155
6 stone over shoulder

class
“Hope”

Three rounds of:
1:00 Burpees
1:00 Power snatch, 75/55 lb.
1:00 Box jump, 24″/20″ box
1:00 Thruster, 75/55 lb.
1:00 Pull-ups, C2B
rest 1:00 between rounds

Monday 8/8/16
comp
hang below knee snatch 50×2 60×2(2) 70×2(2) 75×2(3)
power clean/push jerk: build to max for day
emom 6
2-4 muscle ups. focus on quality linking.
work transition drills if do not have mu

class
4 Rounds for Time
400m Run
20 KB Swings 53, 35
12 KB Thrusters
20 Front rack KB walking lunges

Tuesday 8/9/16
comp
amrap 5: handstand walk for distance
15 min to build to max power snatch
rest 5 minutes
30 power snatch for time at 80% of set max

class
1. Push Press
3×8

2. Rounds. score each round individually for time. cap 3 minutes. rest 6 minutes from the time cap.
Row 500m/400m
25 Toes to Bar

Wednesday 8/10/16
comp
for time 21-15-9
power clean 135, 95
pull ups

farmer carry 400m AHAP
30 ghd sit ups
30 hip ext
farmer carry 400m

class:
1. Front Squat 10 rep max
2. 4×8. move immediately to next. rest between sets
DB bent rows
DB Bench Press

Thursday 8/11/16
comp
active rest day

class
1) strict press 5-5-5

2) 2 rounds for time
800m run
40 Push ups

Friday 8/12/16
comp
bullet proof shoulders
muscle snatch (no touch) 4×5 climbing *stay off the toes
4x800m run rest 1:1

class
“Roy”
5 rounds for time:
15 Deadlifts, 225, 155
20 Box jumps 24, 20
25 Pull ups

Saturday 8/13/16
comp
snatch: 70(2) 75(2) 80(2) 85(2) 90(2)
2 clean & 1 jerk 75(3) 80(5)
back squat 3×[email protected]

class
For Time
100 Double Unders
then
5 Rounds
20 Wall Balls 20, 14
3 Rope Climbs
then
100 Double Unders

Monday 8/15/16
comp:
Pendlay Row 5-5-5-5
GHD sit ups 50 -partition as needed
Row 2k -85% pace

class:
“JT”
21-15-9
Handstand Push Ups *scale: wall walks 12-9-6
Ring Dips
Push Ups
*all movements should be strict. cap 20 minutes

Tuesday 8/16/16
comp
sntach balance + sotts press. build to heavy set and repeat x7

emom to failure. start at 135/95. add 10# each minute
Power Clean + Hang Clean

class
Front Squat
[email protected]%

AMRAP 5
rest 2
AMRAP 5
3 Power Cleans
5 Jerks
10 Butterfly Sit ups
men: 135 women: 95

Wednesday 8/17/16
comp
30 back extensions. partition as needed
build to heavy muscle snatch. no contact.
hang snatch 50×2 60×2 70×2(2) 75×2(2) 80×2(2)
emom 10
8 chest to bar pull ups

class
4 Rounds for Time
800m Run
20 burpee box jump overs 24, 20

Thursday 8/18/16
comp
active rest day

class
AMRAP 15
200m Run
10 DB GTO 70, 50
10 Pull Ups

Friday 8/19/16
comp
3 rounds for time
300m row
5 muscle ups

jerk 2-2-2-2-2 climbing in weight. do not count failed sets or singles

class
80-60-40-20
Double Unders
9-7-5-3
Snatch 135, 95

Saturday 8/20/16
comp
EMOM to failure start at 95/65 add 10# each minute
Power Snatch + Hang Snatch
Clean 80×2(2) 85(2) 90(2) 92(2)
Back Squat 3×[email protected]%

class
AMRAP 20
6 Front Rack Lunge Steps (95, 65)
5 Strict Press
4 Strict Pull Up
200m Run

Monday 8/22/16
comp
bulletproof shoulders
banded back flys 3×15
20 parallette pass through
20 parallette hspu strict
40 hip extensions

class
12 minutes to build to heavy 1rm Thruster *no rack

10 minute Up ladder increasing by 2 reps each round
2 Wall Balls 20, 14
2 Pull Ups

Tuesday 8/23/16
comp
4 rounds
400m Run for time
rest 3 minutes then
back squat x3
rest 3

class
20 Rounds for Time
10 Double Unders
2 Power Snatch 155, 105
5 Burpees

Wednesday 8/24/16
comp
30 back extension

AMRAP 12
400m row
prowler push 100m -unweighted

class
6 Alternating sets -NFT
x5 Bench Press
x8 DB Renegade Rows

Thursday 8/25/16
comp
active rest day

class
4 Rounds
400m Run for time
rest 2 minutes
Back Squat 3 reps for max weight
rest 2 minutes

Friday 8/26/16
comp
50 ghd sit ups
50 hip ext

Emom 10
(in same minute)
1 clean 225/155
1 muscle up

class
Press 3-3-3-3

“Helen”
3 Rounds for time
400m Run
21 Kettlebell Swings. 53/35
12 Pull ups

Saturday 8/27/16
Comp
Muscle snatch 2-2-2-2
Snatch 85(2) 88(2) 90 92 94
front squat 2×10 @ 85 of 10rm

for time (do last)
30 cals bike
30 burpee
15 cals
15 burpee

class
Amrap 15
20 Air Squats
5 Deadlifts 275, 195
3 Rope climbs

Monday 8/29/16
comp
Build to max:
Power clean + hang power clean + clean + hang clean

4 rounds for time
800m row
800m run

class:
Push Jerk
5-3-2-2-1-1-2-2-3-5

Tuesday 8/30/16
comp:
15 strict muscle ups
amrap 7 handstand walk for distance
build to max:
power snatch + hang power snatch + snatch + hang snatch

class:
AMRAP 15
5 Front Squat 135, 95
7 Toes to Bar
9 Deadlift 135, 95

Wednesday 8/31/16
comp:
Push Press
[email protected]%

3 rounds
AMRAP 3
3 Tire flips
100m sprint
rest 2

class:
3 Rounds for Time
400m Run
10 Power Clean 185, 135
15 Chest to Bar Pull Ups

Thursday 9/1/16
comp:
active rest day

class:
For Time
1000m Row
60 Push Ups
100 Double Unders
800m Run
60 Push Ups
100 Double Unders

Friday 9/2/16
comp:
7 rounds
Sled drag 100m -135/90
2 Bear complex 205/143

class:
EMOM 5
4 Snatch Balance

EMOM 5
4 Muscle Snatch + OHS

Build to heavy single for day
Snatch

Saturday 9/3/16
comp:
strict press 4×[email protected]%
death by hang clean. 135/95. sets to do not have to be unbroken.

alternating tabata 16 rounds
assault bike
strict pull ups

Class:
AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Push Ups
Men 95 Women 65
Monday 9/5/16
Labor Day 9am class only
comp
partner wod
jackie + grace

class
“Blake”
4 Rounds for Time
100 foot walking lunge with plate overhead 45/35
30 Box Jumps
20 Wall Balls
10 Hand stand push ups

Tuesday 9/6/16
comp
good morning 4×10
hang snatch
2×70 2×[email protected][email protected] 2×83
AMRAP 10 assault bike

class
Bench Press
5-5-3-3-1-amrap 80% of single

Dumbbell Single Arm Row
5×7 each arm

Wednesday 9/7/16
comp
emom 10
2 strict muscle up (change to emom 20 x1 if have to or scale to mu progressions)
behind the neck split jerk: build to heavy single. then 3×[email protected]%ofHS

class
AMRAP 5
Row calories
rest 1
AMRAP 5
bike claories
rest 1
1 mile run for time

Thursday 9/8/16
comp
Active rest day

class
Up ladder 12 minutes. increase by 1
1 Should to Overhead 185, 135
1 Chest to Bar Pull Ups

Friday 9/9/16
comp
Up ladder 12 minutes. increase by 1
1 Should to Overhead 185, 135
1 Chest to Bar Pull Ups

class
Deadlift
3-3-3

For Time
30 calories bike
30 burpees
400m Run
15 burpees

Saturday 9/10/16
comp
Sntach. build to heavy single. 5×[email protected] of HS
Back Squat. 3×[email protected]%

class
9/11 Tribute WOD

Monday 9/12/16 —deload week.
comp
bullet proof shoulders
banded back flys 3×15
strict pull up 5×5-7 *straight sets
slosh pipe strict press 5×5 *2 second hold at top lockout
1 mile Run. 80%

class
EMOM 7
3 Power Clean 60-70%

AMRAP 8
200m Run
15 Wall Balls 20, 14

Tuesday 9/13/16
comp
2k row. easy
20 minutes mobility/stretch problem areas

class
1. Muscle Snatch 3-3-3-3 *do not touch and go
2. Push Press 4×4 @ 60%
3. 2x500m Row for time. rest as needed between sets

Wednesday 9/14/16
comp
assault bike easy 10 minutes
20 minutes mobility/stretching

class
1. 50 T push ups
2. 3 Rounds for Time
4o0m Run
20 Kettlebell Swings 53, 35
30 Sit Ups

Thursday 9/15/16
comp
rest day

class
Front Rack Lunge
4-4-4-4

Split Jerk
5×3 @ 65%

Strict Pull Ups.
40 Reps. partition as needed

Friday 9/16/16
comp
Front Rack Lunge
4-4-4-4
Split Jerk
5×3 @ 65%
Strict Pull Ups.
40 Reps. partition as needed
class
EMOM 20
Even Minutes: 15 Double Unders & 5 Burpees
Odd Minutes: 30 Seconds Row for max calories

Saturday 9/17/16
comp
snatch 2×[email protected][email protected][email protected]
clean jerk 5×[email protected]
back squat 4×[email protected]

class
For Time
21-18-15-12-9-6
Pull Ups
Power Cleans 105, 73
Push Ups

Monday 9/19/16
comp
30 paralette pass through to L sit 2 second hold.
2 Rounds.
AMRAP 3
assault bike
AMRAP 1
prowler sled push no weight. lengths of gym inside.

class
Push Jerk 5×2 @ 80%

10-8-6-5-4-2
Strict Handstand Push Ups
Weighted Strict Pull Ups

Tuesday 9/20/16
comp
Snatch Deadlift 3-3-3-3
Snatch Balance: build to HS.
High Hang Snatch 5×2 @ 70

class
Back Squat
4×4 @ 80%

For Time
1,000m Row
1 Mile Run

Wednesday 9/21/16
comp
bullet proof shoulders
banded back flys 3×15
slosh pipe strict press 5×5 *2 second hold at front rack and top lockout. from floor
strict ring 1 muscle up + 3 ring dip x 10

class
3 Rounds for Time
400m Run
10 Squat Clean Thruster 95, 65
15 Toes to Bar

Thursday 9/22/16
comp
active rest day

class
Bench Press
[email protected]% [email protected]% 2×[email protected]% 2×[email protected]%

5 Alternating sets
7 Ring Dips
7/each arm DB Row

Friday 9/23/16
comp
Hip Ext w/pvc at ext (press width) 40 reps
Hang Clean: build to HS. 3×[email protected]% of HS
PJ + Split Jerk 7 sets @ 80% max split jerk

class
AMRAP 15
5 Power Snatches 155, 105
15 Wall Balls 20, 14
10 Burpees
5 Bar Muscle Ups -scale 10 chest to bar pull ups

Saturday 9/24/16
comp
nashua comp practice
12 min max snatch
12 min max CJ
5 rounds
200m sprint, rest
100m sprint, rest
1-3 rope climbs

class
team of 2
1 mile run together
40 Deadlifts 135, 95
40 Box Jump Overs 24, 20
40 Push Jerks
40 Back Rack Lunges
800m Run together

Monday9/26/16
comp
muscle snatch 10×40%
Snatch with 5 second pause at shin. slow pull to power position. then high hang snatch
7×60%
hang below knee power clean 7×70%

class
Push Jerk 7-7-7

8 AMRAP
8 Dumbell Snatch (70, 50)
4 Wall walks

Tuesday 9/27/16
comp
BP shoulders
30 hip ext with pvc. hold at top 2 seconds

max unbroken muscle ups
then finish until hitting 25 reps
*if no mu do c2b. continue to 40 reps

class
Back Squat
3×5 @ 75% 2×3 @ 80% 2×2 @ 85%

Renegade Row 60 reps alternating sides.

Wednesday 9/28/16
comp
emom 10
7 ttb

build to max power clean

class
CrossFit Games Open WOD 13.1
17 min time cap
40 burpees, 30 snatches (75/45 lbs)
30 burpees, 30 snatches (135/75 lbs)
20 burpees, 30 snatches (165/100 lbs)
10 burpees, AMRAP snatches (210/120 lbs)

Thursday 9/29/16
comp
active rest day

class
200m run before each set
50-40-30-20-10
Double Under
Situps

Friday 9/30/16
comp
3x200m Run
3x100m Run
rest as needed between runs

50 GHD Sit ups

class
Deadlift
2-2-2-2-2

Front Rack Lunge
6-6-6-6

 

Saturday 10/1/16
comp
Snatch: build to max TnG double

emom 10
3 sq clean thruster TnG 135, 95

class
200m Run
15Wall Balls 20, 14
2 Rope Climbs

Monday 10/3/16
comp
split jerk 5×[email protected]%

5k row for time

class
For Time
30-25-20
Thrusters 95, 65
Box Jump Overs 24, 20

Tuesday 10/4/16
comp
emom 10
7 ttb *goal is straight sets or close to that as possible

5x100m sprint
rest 3 minutes between efforts

class
12 minutes to build to max Clean

10 EMOM
1 rep at 70% of max on day

Wednesday 10/5/16
Comp
BP shoulders
50 hip ext
Snatch 5×[email protected][email protected][email protected]

Class
4x800m Run
rest 3 minutes between runs.

Thursday 10/6/16
comp
active rest day

class
Good Mornings
10-10-10

Back Squat
[email protected]% 2×[email protected]% 5×[email protected]%

Friday 10/7/16
comp
back squat
[email protected]% 2×[email protected]% 5×[email protected]%

class
3 Rounds of AMRAP 5, Rest 1
8 Left arm DB Push Press 70, 50
12 Pull Ups
8 Right arm DB Push Press
100m Run

Saturday 10/8/16
comp
for time
Bike 70 cals
20 cleans 185, 130
Row 750m
20 snatch 135, 95

class
21-15-9-15-21
Power Snatch 95, 65
Burpees
Knees to Elbow

Monday 10/10/16
comp
deadlift
[email protected]

2 rounds FT
30 cals bike
20 burpee
10 muscle ups

class
1. Push Press 5×2 @ 85%

2. AMRAP 7
20 Air Squats
40 Double Unders

Tuesday 10/11/16
comp
50 hip ext
50 ghd sit ups

EMOM 10
Snatch 75%
[email protected] 85 2×[email protected]

class
Front Squat
4×3 @ 85%

AMRAP 10
10 DB GTO 50, 35
2 Rope Climbs

Wednesday 10/12/16
comp
10x
200m row
12 cals bike
rest 2 minutes between sets

class
AMRAP 20
200m Run
5 Power Cleans 135, 95
7 Strict Pull Ups

Thursday 10/13/16
Comp
Active rest day

Class
Row – max effort each set
2x400m
6x200m
rest ~2 minutes between efforts

Friday 10/14/16
comp
2 Front Squat + Split Jerk
4 x @80% [email protected]% cj max

class
Muscle Snatch 2-2-2
Snatch Balance 3×2 @ 50% 1rm snatch
Snatch 3×[email protected]% 3×[email protected]% 2×[email protected]% 2×[email protected]% [email protected]% 5×[email protected]%

Saturday 10/15/16
Jr High Football Throwdown
1. 7 minute up ladder
3 clean & jerks 95, 65
3 lateral bar burpees
6,9,12….

2. 7 rep max front squat in 7 minutes

3. 2 Rounds for time
520m Run
2,000/1,400 DB GTO

final.
3 rounds for time
30/20 cal row
20 pull ups
10 deadlifts 225, 155

Monday 10/17/16
comp
easy 10 bike
jog 1 mile
mobility 20 minutes

class
Push Press 3×[email protected]% 2×[email protected]% 2×[email protected]% 2×[email protected]% 2×[email protected]%
DB Bent Row 5×8 each arm.
Strict Straight Leg Toe to Bar 5×8

Tuesday 10/17/16
comp
7 sets. OT90seconds:
Deadlift + Hang Clean +Power Clean + Push Jerk + Front Squat + Split Jerk

OHS 2-2-2-2-2

class
4 Rounds for Time
400m Run
20 Kettlebell Swings 70, 53
50 Double Unders

Wednesday
comp
Hip Ext 5×15

Dealth by cals on bike

class
5 Rounds for Time
10 Front Rack Lunge 115, 80
15 Wall Balls 20, 14
20 Pull Ups

Thursday 10/20/16
comp
rest day

class
For Time
1,000m Row
50 Toes to Bar
75 Push Ups
12 Muscle Ups

Friday 10/21/16
comp
AMRAP 5 rest 5 AMRAP 5
10 cals bike
10 handstand push ups
3 muscle ups

back squat 3×[email protected]%

class
1. Build to max Snatch in 12 minutes

2. EMOM 10 – use 75%-80% from max out
Power Snatch + Hang Snatch + Snatch

Saturday 10/22/16
comp none

class
no class. B4B at CF woburn
Helen meets Grace
3 rounds
400m Run
21 KBS
12 Pull Ups
then
30 Clean and Jerks 135, 95

Monday 10/24/16
comp
2x400m Sprint
4x200m Sprint
rest 2 minutes between sets
EMOM 7
2-3 Rope Climbs. no jumping. controlled decent

class
Split Jerk 2-2-2-2-2

AMRAP 10
7 Push Press (115, 80)
7 Push Up
7 Box Jump (24, 20)

Tuesday 10/25/16
comp
For Time
30 GHD Sit Ups
20 Handstand Push Ups
15 Power Snatch 135, 95
10 Muscle Ups

class
1. 12 minutes to build to max clean
2. Back Squat
[email protected]% 2×[email protected]%

Wednesday 10/26/16
comp
Snatch
[email protected][email protected][email protected]
Do back to back
AMRAP 5
Bike
AMRAP 5
Row

class
AMRAP 15
200m Run
7 Toes to Bar
2 Rope Climbs

Thursday 10/27/16
comp
30 kbs – low weight
bike 20 min
20 hip ext
10 ghd sit ups
mobility 30 min
**no class

class
For Time
60 Wall Balls
10 Handstand Push Ups
50 Pull Ups
10 Handstand Push Ups
40 Power Snatch 95, 65
10 Handstand Push Ups

Friday 10/28/16
comp
nashua prep
squat mobility
hip extension 3×15
Front squat 4×2 @ 75%
20 alternating Shoulder taps against wall
Tabata bike/row alternate. only one tabata
mobility 20-30 minutes

class
Power Clean + Push Jerk
1-1-1-1-1-1-1

Saturday 10/29/16
comp
nashua game day

class
400m Run each round
21-15-9
Clean 115, 80
Lateral Bar Burpees

Monday 10/31/16
comp
BP Shoulders
30 Pass through to L sit
Strict Pull Up 5×7
2k Row @ 80% pace

class
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
31 Shoulder to Overhead
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95

 

Tuesday 11/1/16
comp
1) 4 sets @75% 4 sets @80% -use max clean %
Clean pull x2 + Power Clean
2) 3 Front sq + Jerk – 8 @ 80% jerk max

class
5 Rounds
AMRAP 3 minutes. Rest 2 minutes
13 Burpees
13 Kettlebell Swings
13 Box Jumps
Max Toes to Bar in remaining time

Wednesday 11/2/16
comp
For Time
60 Wall Balls 20, 14
10 Handstand Push Ups
50 Pull Ups
10 Handstand Push Ups
40 Power Snatch 95, 65
10 Handstand Push Ups

class
EMOM 20
Clean + Left Lunge + Right Lunge + Jerk

Thursday 11/3/16
comp
active rest day

class
“Lynne”
5 Rounds for max reps:
Body weight bench press
Strict Pull ups

Friday 11/4/16
comp
5k Row for Time

class
1.) Push Press 1-1-1-1-1

2.) AMRAP 5
Bike for Cals
rest 1 min
800m Run for time

Saturday 11/5/16
comp
Max Hang Power Snatch
Max 2 rep Power Clean
Max jerk

class
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile

Monday 11/7/16
comp
clean 80% 4×2 85 4×1
clean deadlift 110 6×3
30 strict ring dip
tabata assualt bike

class
AMRAP 15 Minutes
5 reps each arm Dumbbell Power Clean
5 reps each arm Dumbbell Shoulder to Overhead
5 reps each arm Overhead walking lunges
Men: 50 Women: 35

Tuesday 11/8/16
comp
Muscle Snatch 4×2 climbing
Snatch Balance 3×3 climbing
Snatch 80×2(2) 85(2) 88(2) 90(1) 75(3)

class
6 x 520m Runs
Rest 3 minutes between runs

Wednesday 11/9/16
comp
5×12 ghd sit up
5×12 hip ext
3×20 banded flys
10×10 calories bike. rest 1 minute between sets

class
For Time
25-20-15
Handstand Push Ups
Chest to Bar Pull Ups

Thursday 11/10/16
comp
active rest day

class
Push Jerk
2-2-2-2-2

Ring Row
7-7-7-7-7
*horizontal with feet elevated

Friday 11/11/16
comp
15 muscle up – horizontal ring rows if cant do mu. 35 reps
snatch high pull + hang snatch
1-1-1-1-1-1-1

class
“Ouellette”
6 Rounds for Time
400m Run with med ball (20, 14)
10 Front Rack Lunge alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)

Saturday 11/12/16
comp
1) 8 TTB OTM to failure – minimum 8 rounds
2) 5x200m sprints. rest 1:1
3) 3 RFT
20 squats
5 muscle ups

class
For Time
25 Thrusters
520m Run
25 Pull Up
25 Overhead Squats
25 Pull Up
520m Run
25 Thrusters
Men: 95 Women: 65

Monday 11/14/16
comp
5×12 GHD situp & hip ext
5k row

class
‘Helen’
3 Rounds for time
400m Run
21 Kettlebell Swings 53, 35
12 Pull Ups

Tuesday 11/15/16
comp
1) 4 sets @75% 4 sets @80% -use max clean %
Clean pull x2 + Power Clean
2) 3 Front sq + Jerk – 8 @ 75% jerk max

class
Back Squat
1-1-1-1-1-1-1

Wednesday 11/16/16
comp
4×20 banded back flys
10 emom
1 strict muscle up + 2 strict ring dips
Deadlift 5×3 (tng) @ 80%

class
“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Power Snatch (75, 45)
Box Jump (24, 20)
Thruster (75, 45)
Chest to Bar Pull Up

Thursday 11/17/16
comp
active rest day

class
Push Press
1-1-1-1-1-1

5 Alternating sets
20 V sit ups
8 each arm Dumbbell rows

Friday 11/18/16
comp
Push Press
1-1-1-1-1-1

5 Alternating sets
20 V sit ups
8 each arm Dumbbell rows

class
8 Rounds for Time
30 Double Unders
200m Run
10 Pull Ups

Saturday 11/19/16
comp
max out hang power snatch
max out hang power clean
8 sets @ 75% max jerk
4 front squat + jerk
tabata empty sled push in gym. alternate handle grips when changing directions

class
AMRAP 15
5 Ground to Overhead (185, 130)
10 Push Ups
3 Rope Climbs

Monday 11/21/16
comp
5×15 hip ext
row 3x1k. rest 1:1
behind neck jerk. build to max. drop set 75% 5×2

class
3 Rounds for time
400m Run
14 kettlebell squat clean thruster 53, 35
20 Toes to Bar

Tuesday 11/22/16
comp
back flys 4×25
Snatch pull + hang snatch emom 12 @ 70% max snatch
power clean + push jerk + split jerk emom 12 @ 70% max jerk

class
AMRAP 10
5 Strict Handstand Push Ups
10 Deadlifts 225, 155
15 Box Jumps 24, 20

Wednesday 11/23/16
comp
class work only

class
Clean & Jerk
build to max in 12 minutes
emom 10
1 @ 70% of max on day
Front Squat
4×1 @ 90% max FS

Thursday 11/24/16
Thanksgiving
one class at 8am only
Comp and Class
“Murph”
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday 11/25/16
class schedule: 9am & 5:15pm
comp
targeted mobility 20 minutes
row 2k easy pace
quad smash & glute stretch

class
4 Rounds for Time
75 Double Unders
25 Kettlebell Swings 53, 35
30 Sit Ups

Saturday 11/26/16
comp
snatch doubles @ 75, 80, 83, 85, 88, 90
2 front squats + 1 jerk – build to max.
drop sets to 65% of max emom 10
60 chest to bar pull ups. break into as few sets as possible

class
AMRAP 20
400M Run
20 Burpees
12 Power Snatch (135, 95)
12 Clean & Jerk (135, 95)
20 Box Jump Overs 24, 20

Monday 11/28/16
comp
4×20 back flys
4×15 ghd sit ups
strict press add 26-44# kb banded on each side to start. add weight from there and climb
4-4-4-4-4
back squat 3×5 @ 80%

class
AMRAP 15
200m Run
20 DB Overhead Walking Lunges 50, 35
15 Push Ups

Tuesday 11/29/16
comp
Hang Power Snatch. 3×[email protected][email protected][email protected]
clean pull + Power clean [email protected] [email protected]
15 strict muscle ups

class
For Time -cap 8 minutes
30-20-10
Calorie Row
Kettlebell Swings 70, 53
Burpees

Wednesday 11/30/16
comp
back flys 4×25
Hip ext 4×25
For Time
30 pull ups
30 power cleans
30 toes to bar
30 power snatches
m:95 w:65

class
Back Squat. wk 1
base numbers off 90% of 1rm
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 65% – 32X0
5 @ 65% 32X0

Row 2k – 80% moderate pace

Thursday 12/1/16
comp
active rest day

class
For Time
30 Pull Ups
30 Power Cleans 95, 65
30 Toes to Bar
30 Power Snatches 95, 65

Friday 12/2/16
comp
clean + FS + Jerk
build to max. then 4 sets at 85%

3 rounds
AMRAP 5 rest 1
cals bike

class
Push Press
base numbers off 90% of 1rm
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
5+ @ 65%
*do not rebound any reps off the shoulder

Renegade Rows 5×10 (5 each side each set)

Saturday 12/3/16
comp
Muscle Snatch 3-3-3
Build to max snatch for day

class
In 3:00 minutes:
1) 400m Run
max squats in remaining time
2) 400m Run
max strict pull ups in remaining time
3) 400m Run
max push ups in remaining time
4) 400m Run
max Toes to bar in remaining time
~Rest 3 minutes between rounds

monday 12/5/16
comp
emom alt 20 min
2 muscle ups
2 parr strict hspu

FS + jerk 60 2×3 70 2×3 75 2×2

class
5 rds for time
10 deadlifts 225, 155
30 double unders
20 wall balls 20, 14

tuesday 12/6/16
comp
5×15 Ghd sit ups
10×2:00 bike intervals rest 1 between sets

class
10 OTM 80% of power snatch
hang power snatch
10 OTM 80% of power clean
hang power clean

Wednesday 12/7/16
comp
5×20 back flys
clean grip deadlift 3×2 110% 3×2 115% (keep pull posture tight)

4 rounds for time
50 double unders
20 Chest to bar pull ups

class
1. Push Press week 2
base off 90% of max
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
[email protected] 70%

2. 5 rounds
15 V sit ups
15 weighted Russian twists
40 flutter kicks

Thursday 12/8/16
comp
rest day

class
Back Squat week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 @ 70% 32X0
3 @ 70% 32X0

Double Tabata
Bike first tabata
Row row second tabata

Friday 12/9/16
comp
Back squat week 2

class
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
30 Power Clean (135, 95)
20 Muscle Up

Saturday 12/10/16
comp
1) clean & jerk
emom 10 80%. then 10 mins to build to max
2) snatch
emom 10 80%. then 10 mins to build to max
3) Tabata pull ups

class
2 rounds. AMRAP 3
8 Shoulder to Overhead 95, 65
8 Lateral Bar Burpees
2 rounds. AMRAP 3
10 Front Squats 95, 65
10 Push Ups
*rest 1 minute between rounds

Monday 12/12/16
comp
5×25 back flys
5×15 hip ext
5×15 ghd sit ups
power clean + Hang pwr clean. build to max.
then 5 sets at 75%

class
Deadlift 5-5-5-5

AMRAP 8
40 Double unders
8 chest to bar pull ups

Tuesday 12/13/16
comp
bulletproof shoulders
muscle snatch 2-2-2
snatch balance 2-2-2
Hang snatch. build to 3rm
emom muscle ups
8min 1-3 reps

class
For Time (cap 15)
Row 1,000 meters
50 Wall Balls 20, 14
40 Power Snatch 75, 55
30 Toes to Bar

Wednesday 12/14/16
comp
5 rounds
Bike 90 seconds max cals.
rest 90
Row 90 seconds max distance
rest 90

class
EMOM 12
2 Clean + 1 Jerk. 70-80% of max

Push Press wk 3
base % off 90% 1RM
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
5+ @ 75%

Thursday 12/15/16
comp
rest day

class
5 rounds
Bike 90 seconds max cals.
rest 90
Row 90 seconds max distance
rest 90

Friday 12/16/16
comp
max unbroken chest to bar pull ups

3 rounds for time
10 power cleans 135, 95
10 box jumps 30, 24

strict press 3-3-3-3

class
Back Squat wk 3
5 @ 75% 24X2
3 @ 85%
1+ @ 95%
3 @ 85%
3 @ 75% 24X2

4 Alternating sets
12 Parallette heel touches. over med ball
8-12 Strict pull ups

Saturday 12/17/16
comp
snatch 2×[email protected][email protected][email protected] climb to max
clean jerk 3×[email protected][email protected] climb to max
front squat 4×[email protected]

class
AMRAP 20
10 Burpees
20 Pull Ups
10 Burpees
20 Push Press
10 Burpees
20 Power Cleans
10 Burpees
20 Toes to Bar
Men 95 Women 65

Monday 12/19/16
comp
seated arnold press 5×7
clean pull 110% 6×3
pendlay row 5-5-5-5
40-60 toes to bar. quality linked sets. limited rest

class
Push Jerk
2-2-2-2

AMRAP 10
10 Kettlebell Snatch 53, 35
30 Double Unders
10 Overhead Walking Lunge 53, 35
30 Double Unders

Tuesday 12/20/16
comp
1) hip extension 3×20
2)pause snatch (below knee 3 seconds)
1-1-1-1-1-1-1
3)amrap 10
bike 15 cals
10 ghd sit ups

class
For Time
21-18-15-12-9
Wall Balls (20, 14)
Deadlifts (135, 95)
Pull Ups

Wednesday 12/21/16
comp
EMOM 12
2 snatch + OHS 65-75%% 1rm

Strict Press. hold 3 seconds at lockout 3 at rack position
4-4-4-4
class
3 Rounds for Time
400m Run
12 Burpees
21 Toes to Bar

Thursday 12/22/16
comp
rest day
class
EMOM 12
2 snatch + OHS 65-75%% 1rm

Strict Press. hold 3 seconds at lockout 3 at rack position
4-4-4-4

Friday 12/23/16
comp
bulletproof shoulders
emom 16
1. row 15 cals
2. 2 muscle ups

class
EMOM 10
3 hang clean and jerk 60-70% of 1rm clean/jerk

Front Squat tempo-> 1018
3-3-3-3

Saturday 12/24/16
Rolling open gym
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

WOD will be performed like the song – After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull Up + 2 Turkish Get Up + 1 HSPU….etc

Monday 12/26/16
no classes

Tuesday 12/27/16
comp
Row
hip ext 3×25
back flys 5×25
4x1k rest 90 seconds between sets

class
Push Jerk
5-5-5-5

AMRAP 10
10 Pull ups
15 Push Ups
10 Toes to Bar
25 Squats

Wednesday 12/28/16
comp
1.seated aronld press 5×7
2.build to max hang sntach double
3.for time
21-15-9
cals bike
Burpees
5 muscle ups each round

class
1) EMOM 10 60-70% 1rm clean/jerk
Deadlift + Power Clean + Below Knee Hang Clean + 2 Jerks
2) Front Rack Lunge
5×8 alternating legs. climb in weight

Thursday 12/29/16
comp
make up missed work
bulletproof shoulders
back flys 5×25
40 ghd sit ups

class
1) Push Press week 5
base off 100% of 1RM
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
5+ @ 65%

2) For Time (cap 10)
21-15-9
Calorie Row
Power Snatch 95, 65

Friday 12/30/16
comp
Snatch
[email protected]% 3×[email protected][email protected], 87, 90, 93, 95
db bent rows 5×7 climbing

class
1) Back Squat week 5
base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 65% 32X0
5 @ 65% 32X0

4 Alternating sets
12 Parallette heel touches. over med ball
8-12 Strict pull ups

Saturday 12/31/16
comp
hip ext 4×20
clean and jerk
[email protected][email protected][email protected], 80, 83, 85, 87, 90

class
AMRAP 20
30 Double Unders
2 Rounds of Cindy

Monday 1/2/17
class at 9am only
comp
no extra work
class
“Jack”
AMRAP 20
10 Push Press 115, 85
10 Kettlebell Swings 53, 35
10 Box Jumps 24, 20

Tuesday 1/3/17
comp
1. emom 10
5 strict hspu
2. 50 ghd sit ups
3. tabata row for cals

class
“Josh”
21 Overhead Squat 95, 65)
42 Pullup
15 Overhead Squat
30 Pullup
9 Overhead Squat
18 Pullup

Wednesday 1/4/17
comp
power snatch + hang snatch. 7 sets climbing
split jerk. hold catch 3 seconds. 2×[email protected] 70% 8×[email protected]%

class
Deadlift
5-5-5-3-3-3

4 rounds alternating
25 Weighted Sit Ups
10 each arm DB Rows

Thursday 1/5/17
comp
class
5 Rounds
30 Seconds Row max calories
Rest 1 minute
30 Seconds Max Wall Balls
Rest 1 minute
30 Seconds Bike max calories
Rest 1 minute

Friday 1/6/17
comp
thursday wod

class
1. Push Press week 2
base off 100% of max
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
[email protected] 70%

Back Squat week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 @ 70% 33X0
3 @ 70% 33X0

Saturday 1/7/17
comp
1) power snatch + hang below knee power snatch
build to max. drop set 4×[email protected] 70% of max
2) 3 front squat + 4 lunges. 5 sets climbing

class
Up ladder 15 minutes. increase by 1
1 Should to Overhead 135, 95
1 Chest to Bar Pull Ups

Monday 1/9/17
comp
bp shoulders
strict press with banded kb 5×5 climbing
chin ups 5×10
build to max 5 rep hang power clean

class
AMRAP 5
Burpees
AMRAP 4
8 Power Snatch 75, 53
16 Double Unders
AMRAP 1
Air Squats

Tuesday 1/10/17
comp
20 reps Pass through to L sit. hold 3 seconds
emom 6
5 muscle ups
scale emom 15
3 c2b 3 ring dip
amrap 10 max cals bike

class
1. 12 minutes to build to max 10 rep TnG Deadlift
2. AMRAP 10
7 KB Thruster each arm 53, 35
7 Toes to Bar

Wednesday 1/11/17
comp
5×10 hspu. should be looking for unbroken sets.
scale to lmore sets at lower number if needed. kneeling kb press to scale further
5 rounds
400m AFAP
20 ghd sit ups
*rest 2 min between movements

emom
class
1. Hang Power Snatch 3-3-3-3-3
2. Push Jerk 3-3-3-1-1

Thursday 1/12/17
comp
make up or rest day
class
1) 5x5oom Row AFAP. rest between sets as needed.
2) 5×20 weighted sit ups.

Friday 1/13/17
comp
1. emom 10
15 double unders
7 burpees
2. emom 7
deadlift + power clean + hang clean + jerk @ 70% cj
3. 3 rd for time
15 cals bike
15 kbs 70, 53

class
Push Press wk 7
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
5+ @ 75%

Bench Press week 7
5 @ 75% 44X2
3 @ 85%
1+ @ 95%
3 @ 85%
5 @ 75% 44X2

Saturday 1/14/17
comp
1. back ext 30 reps
2. emom 7
snatch deadlift + Power snatch + hang sn. + ohs @ 70%
3. amrap 7
sled push length of gym – no weight
10 push ups

class
3 Rounds for Time
800m Run
40 walking lunges
20 pull ups

Monday 1/16/17
comp
5×25 banded back flys
3 front squat + jerk 6 sets @ 70% of jerk
50 strict pull ups

class
7 rounds
in 2 minutes: rest 1 minute between rounds
200m Run
max toes to bar in remaining time

Tuesday 1/17/17
comp
clean/jerk 2×[email protected][email protected][email protected][email protected], 88, 90, 90, 90
double alt tabata (16 rds)
bike
row

class
emom 10
Snatch deadlift + power snatch + 2 OHS

30 Turkish Get Ups 15/each arm NFT

Wednesday 1/18/17
comp
1. emom 10
2 strict muscle ups
scale. 3 strict false grip ring pull ups. 3 strict ring dips
2. challenge personal goal initial test out
3. 3k row for time

class
Day 1 of challenge
baseline workouts:
1. 7 minutes to build to max power clean
2. For time
10-9-8-7-6-5-4-3-2-1
Power cleans @ half bodyweight
burpees

Thursday 1/19/17
comp
rest day

class
1. 3 front squat + jerk 8 sets @ 70% of max jerk
2. 70 strict pull ups NFT

Friday 1/20/17
comp
BP shoulders
Hip ext 50 reps
glue ham raise negatives 20 reps
clean with pause below knee 3 seconds [email protected]%

class
30-25-20-15
Wall Balls 20, 14
Knees to Elbow

Saturday 1/21/17
comp
snatch 6×[email protected][email protected]
cj 3×[email protected][email protected][email protected][email protected]
back squat 4×[email protected]

class
7 Rounds for Time
1000m Row
1 mile run
75 Kettlebell Swings
75 Push Ups

Monday 1/23/17
bonus wod for week:
For time
50 cal assault bike
50 cal row
800m Run

comp
1. 15 muscle ups for time
2. emom 5
15 burpees
3. 2k row 80% pace

class
Clean & Jerk
1-1-1-1-1-1-1

Tuesday 1/24/17
comp
Bulletproof shoulders
back flys 5×25
Turkish get ups 30 reps (15 each side)
hip ext 50 reps
ghd sit up 50 reps

class
CF Open wod 14.1
AMRAP 10
30 Double Unders
15 Snatches 75, 55

Wednesday 1/25/17
comp
Push Press build to 1rm
Snatch high pull + Power snatch 7×75-80% of ps
bonus wod

class
1. Back squat. build to 1rm for the day
2. Toes to bar 60 reps. as few sets as possible. NFT

Thursday 1/26/17
comp
rest day

class
1) Push Press. build to 1rm for the day

2) AMRAP 5
Bike max calories
rest 5 minutes
AMRAP 5
Bike max calories

Friday 1/27/17
comp
pendlay row 5×5
hspu 50 reps. few sets as possible

class
For Time
30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Cleans (135, 95)

Saturday 1/28/17
comp
1. for time (can be full or power)
10 snatch 155, 108
7 snatch 175, 123
3 snatch 195, 135

2. Front squat 3×10 75%
class
Tabata Push ups
Tabata Row
Tabata Sit ups
Tabata Pull ups
Tabata Squats

Monday 1/30/17
Bonus WOD
3×1 mile run FOR TIME. *MUST be done 3 separate days
comp
deadlift. clean grip.
6×4 110% max clean. return to 2 inches above floor
EMOM 7
3 push press + push jerk + split jerk

class
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups

Tuesday 1/31/17
comp
1. high hang Snatch 6×2 climbing
2. emom 10
2 muscle ups
15 double unders
*scale work to fit the minute.

class
AMRAP 6
5 Power Clean 135, 95
5 Push Jerks 135, 95
10 Box Jumps 24, 20
Rest 6
AMRAP 6
5 Power Clean 135, 95
5 Push Jerks 135, 95
10 Box Jumps 24, 20

Wednesday 2/1/17
comp
Jerk 3×[email protected] 2×1:85, 87,90,93
EMOM 20
Even Minutes Goat 1
Odd Minutes Goat 2

class
1. Front Squat
1-1-1-1-1-1

2. Alternate sets. NFT
5×6 strict straight leg toes to bar
5×10 strict DB Press

Thursday 2/2/17
comp
active rest day
class
EMOM 20
Even Minutes Goat 1
Odd Minutes Goat 2

Friday 2/3/17
comp
50 hip ext.
bp shoulders
back squat 5×[email protected]%
2k row for time

class
CF Open wod 15.1
AMRAP 9
15 Toes to Bar
10 Deadlifts 115, 75
5 Power Snatches 115, 75
15.1a
6 minutes to build to max clean & jerk (clock is continuous)

Saturday 2/4/17
comp
1. for time.
30 alternating single arm DB snatch (full) 50, 35
2. max 3 rep Thruster. from the floor

class
With a partner alternate 10 rounds. cap 20 min
200m Run
15 Lateral Bar Burpees
10 Hang Power Cleans 135, 95

Monday 2/6/17
bonus wod.
with your team of 3..
for time
grace + isabel + karen
2 people split work as needed. 1 person will continuously run 200m. switch runners after each 200. mixed gender teams can use 1 mens 1 womens barbells and wall balls.

comp
emom 10
3 ttb + 2 c2b + 1 bar mu
jerk 4×[email protected]%
20 strict parallette hspu.

class
16 minutes. alternate movements
20 seconds max effort, 10 seconds rest.
Row calories
Box Jumps 24, 20
DB ground to overhead 50, 35
Abmat situps

Tuesday 2/7/17
comp
10 min max cal bike
7 min max cal bike
3 min max cal bike
rest 3 minutes between each

pendlay row 5×5
emom 5
10 c2b

class
Power Clean & Jerk
2-2-2-2

AMRAP 8
2 Bear Complexes (power clean + front squat + jerk + back squat + jerk) 135, 95
8 Toes to Bar

Wednesday 2/8/17
comp
emom 20
odd goat 1
even goat 2

class
“Lynne”
5 rounds For max reps
bodyweight bench press
strict pull ups

Thursday 2/8/17
comp
rest
class
emom 20
goat day

Friday 2/9/17
comp
back ext 30 reps
3 front squat + jerk – 6 sets climbing
15 muscle ups – as few sets as possible

class
“Diane”
21-15-9
Deadlift 225, 155
Handstand Push Ups

Saturday 2/11/17
comp
2 rounds For time
40 cal row
25 ghd sit ups
100 double unders

class
Ascending Ladder for 15 Minutes
1 Squat Clean Thruster 115, 80
1 Chest to Bar Pull Up
Increase by 1 rep each round

Monday 2/13/17
bonus
you pick.
5k row = 3 points
3k row = 2 points
2k row = 1 point
comp
Snatch TnG 4-4-4
build to max set of:
power clean + 2 pj + hang clean + 2 pj

class
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Tuesday 2/14/17
comp
emom 20
goat work

class
1. 5 heavy working sets
Power snatch + hang snatch

2. Back Squat
4×3 @ 85%

Wednesday 2/15/17
comp
off day

class
EMOM 20
Goat 1
Goat 2

Thursday 2/16/17
comp
no extra. do class
class
paleo challenge baseline re test
1. 7 minutes to build to max power clean
2. For time
10-9-8-7-6-5-4-3-2-1
Power cleans @ half bodyweight
burpees

Friday 2/17/17
comp
emom 7
3 power snatch 135, 95
20 double unders
*both in same minute

front squat 3×5 @ 80%

class
5 rounds
Bike 60 seconds max cals
rest 60
Row 60 seconds max cals
rest 60

Saturday 2/18/17
comp
Deadlift 5-5-5-5
3 rft
4 bar mu
15 walk lunge steps. 2 db oh 50, 35

class
AMRAP 15
3 Jerks 205, 155
10 Toes to Bar

Monday 2/20/ 17
comp
amrap 12
bike 15 cals
10 push ups

class
4 Rounds for Time
20 Overhead Squats 95, 65
20 Box Jumps 24, 20
20 Pull Ups

Tuesday 2/21/17
comp
Back Squat
[email protected]%

class
Push Press
5-5-5

AMRAP 8
10 DB Ground to Overhead 50, 35
30 Double Unders

Wednesday 2/22/17
comp
15 min bike easy.
20 min mobility problem areas
class
1. EMOM 10
3 TnG Power Snatch

2. EMOM 10
2 Clean & Jerk

Thursday 2/23/17
comp
class
EMOM 20
Goat 1 odd minutes
Goat 2 even minutes

Friday 2/24/17
comp
class
CF Open 17.1
cap 20 minutes
10 DB Snatches 50, 35
15 Burpee Box Jump Overs 24, 20
20 DB Snatches
15 BBJO
30 DB Snatches
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO

Saturday 2/25/17
comp
walk through day
class
AMRAP 15
400m Run
15 Toes to Bar

Monday 2/27/17
comp
Open WOD
OR
EMOM 10 (both same minute)
2 Muscle Ups
4 HSPU

class
Front Squat
4-4-4

For Time
1000m row
60 Squats
200 Double Unders

Tuesday 2/28/17
comp
BP Shoulders

7 RFT
sled push down & back
10 ghd sit ups

class
5 Rounds for Time
7 Shoulder to Overhead 185, 135
15 Pull Ups

Wednesday 3/1/17
Thursday 3/2/17
comp
just class and mobility
class
EMOM 20
even minutes Goat movement 1
odd minutes Goat movement 2

Friday 3/3/17
comp
open
class
17.2 Open WOD
AMRAP 12
2 rounds
50 ft walk lunge DB in front rack
16 Toes to Bar
8 DB Power Cleans
2 rounds
50 ft walk lunge DB in front rack
16 Bar Muscle Ups
8 DB Power Cleans
50/35

Saturday 3/4/17
comp
easy day
class
For Time
1,000m Row
20 Power Snatch 135,95
1 Mile Run
20 Clean and Jerks

Monday 3/6/17
comp
AMRAP 10
15 Bike cals
7 HSPU **use games standard

class
Push Press
5-5-5
AMRAP 10
8 Pull Ups
8 Burpees
25 Double Unders

Tuesday 3/7/17
comp
Split Jerk 5×2 @ 85%

2 RFT
Row 750m
25 GHD sit ups

class
5 Rounds for Time
15 Power Snatches 75, 55
20 Wall Balls 20, 14

Wednesday 3/8/17
comp
extra mobility
class
12 minutes to build to heavy snatch for day
12 minutes to build to heavy clean and jerk for day

Thursday 3/9/17
comp
extra mobility
class
EMOM 20
odd minutes Goat movement 1
even minutes Goat movement 2

Friday 3/10/17
comp
open
class
17.3 Open Wod

Saturday 3/11/17
comp
class
AMRAP 20
teams of 2
1200m row – switch every 300m
40 power cleans 135, 95
40 shoulder to overhead 135, 95
40 burpees

Monday 3/13/17
comp
4 rds for time
20 cal row
15 Deadlift 225, 155
10 hspu
class
Back Squat
5-5-3-3
Weighted sit ups
5×20

Tuesday 3/14/17
comp
class
20 Rounds
30 seconds work. 30 seconds rest
Push Ups
Toes to Bar
Row
Wall Balls 20, 14

Wednesday 3/15/17
comp
na
class
EMOM 10
2 Power Clean 2 Jerks

For time (cap 7 minutes)
9-12-15
thrusters 95, 65
bar facing burpees

Thursday 3/16/17
comp
class
EMOM 20
Goat 1
Goat 2

Friday 3/17/17
comp
open
class
17.4
AMRAP 13
55 Deadlifts 225, 155
55 Wall Balls
55 Cal Row
55 Handstand Push ups

Saturday 3/18/17
comp
class
Teams of 3
For time 10k Row.
Switch every 300m

Monday 3/20/17
comp
class
Hang Power Clean & Push Jerk
5-5-5-3-3
Strict Pull Ups
5×10

Tuesday 3/21/17
comp
extra mobility
class
Front Squat
3-3-3

AMRAP 7
15 Double unders
12 Pull Ups
9 Squat clean Thruster 95, 65

Wednesday 3/22/17
comp
extra mob
class
5 Rounds for Time
200m Run
20 Kettlebell Swings 53, 35
200m Run
30 Abmat Situps

Thursday 3/23/17
comp
class
1.) EMOM 4
2 Muscle Snatch

2.) EMOM 8
Power Snatch @ 70% of 1rm power snatch

3.) Build to max Power Snatch for day

Friday 3/24/17
comp
class
EMOM 20
Goat 1
Goat 2

Saturday 3/25/17
comp
Class
17.5 Throwdown
10 Rounds for Time
9 Thrusters 95, 65
35 Double Unders

Monday 3/27/17
comp
no extra
class
Bench Press
5-5-5-5-5
Weighted Strict Pull Ups
5-5-5-5-5

Tuesday 3/28/17
comp
no extra
class
AMRAP 15
7 Power Cleans 105, 80
7 Burpees
7 Knees to Elbow

Wednesday 3/29/17
comp
class
Snatch
4×2 @75% 3×1 @ 80%
Deadlift
3×5 @ 70% 2×[email protected]%

Thursday 3/30/17
comp
class
1 Mile Run; Rest 1 Minute
200m Run; Rest 3 Minutes
800m Run; Rest 1 Minute
200m Run; Rest 3 Minutes
400m Run; Rest 1 Minute
200m Run

Friday 3/31/17
comp
class
Push Press
5-5-5

AMRAP 8
12 Wall Balls 20, 14
8 Chest to Bar Pull Ups

Saturday 4/1/17
comp
class
Teams of 2
For Time
2K Row
50 Squat Clean Thrusters (105, 80)
75 Burpee Over Bar
100 Deadlifts

Monday 4/3/17
comp
class
Front Squat
[email protected]%

AMRAP 5
rest 2
AMRAP 5
3 Power Cleans
5 Jerks
10 Sit ups
men: 135 women: 95

Tuesday 4/4/17
comp
class
For Time
21-18-15-12-9
Deadlift 225, 155
Strict Pull Ups

Wednesday 4/5/17
comp
class
5 Rounds for Time
400m Run
20 burpee box jump overs 24, 20

Thursday 4/6/17
comp
class
Split Jerk
5×3 @75-80%

Alternate sets
Strict Ring Dip 5×8
DB Row 5×8 each arm

Friday 4/7/17
comp
class
AMRAP 12
5 Power Snatch 135, 95
4 Overhead Squats
3 Rope Climbs

Saturday 4/8/17
comp
class
6 Rounds for Time
200m Run
10 Toes to Bar
15 Wall Balls 20, 14

Monday 4/10/17
comp
bp shoulders
5×10 hip ext
5×20 back flys
Emom 10
5 chest to bar pull ups

class
AMRAP 15
10 Walking Lunges
30 Double Unders
6 Wall Walks

Tuesday 4/11/17
comp
A) Front Squat 3×[email protected]%
B) 3 Rds for Time
400m Row
15 Burpee

class
1) Hang Power Clean
2-2-2-2

2) For Time
21-15-9
Power Clean 135, 95
Pull Ups

Wednesday 4/12/17
comp
emom 10
2 Strict muscle up *scale emom 20 alt. ring pull ups/ dips
7 sets climbing
HH Snatch + hang sn + snatch
class
Back Squat
5-5-3-3
Strict Press
5-5-3-3

Thursday 4/13/17
comp
rest
class
7 Rounds for Time
10 Overhead Squats 95, 65
10 Box Jumps 24, 20
10 Push Ups

Friday 4/14/17
comp
Split Jerk 3-3-2-2-1-1
3xmax hspu

class
3 Rounds for Time
800m Run
30 Kettlebell Swings 70, 53
50 Sit Ups

Saturday 4/15/17
comp
clean/jerk build to max

class
Partner WOD
8 Rounds For Time
200m Run with 45/35
20 Strict Pull Ups

Monday 4/17/17
comp
only class
class
“Glen”
30 Power Clean & Jerks 135, 95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Tuesday 4/18/17
comp
1) 3x for time
400m row
400m run
2) emom 7  *goal should be for unbroken set
3 ttb + 3 c2b + bar mu (scale to 3ttb + 5 c2b)

class
Hang Snatch
2-2-2-1-1
Front Squat
5-5-3-3-3

Wednesday 4/19/17
comp
Seated arnold press 5×7
snatch deadlift 5×4 @100% sn

5 rounds
10 v sit ups
30 second superman hold
15 tuck sit ups
30 second plank hold

class
5 Rounds
30 Seconds Row max calories
Rest 1 minute
30 Seconds Max Wall Balls
Rest 1 minute
30 Seconds Bike max calories
Rest 1 minute

Thursday 4/20/17
comp
rest
class
1) 12 minutes to build to a 2rm Thruster for the day
2) Seated Arnold press 5×7
3) Tabata
tuck sit ups

Friday 4/21/17
comp
12 min build to 2rm thruster
back squat 3×[email protected]% 3×[email protected]

class
5 Rounds for time
12 Pull Ups
9 Hang Power Cleans 135, 95
6 Push Jerks

Saturday 4/22/2017
comp
1) build to max split jerk
2) 3 rounds
sled  drag 400m 135, 90
10 tire flips
200m back rack carry 225, 155

class
team of 2
1 mile run together
40 Deadlifts 135, 95
40 Box Jump Overs 24, 20
40 Push Jerks
40 Back Rack Lunges
800m Run together

Monday 4/24/17
comp
1) 7x at 75% clean
3 Deadlifts + Power Clean
2) emom 8
3 ttb + 4 c2b + mu
3) tabata ring L sit hold

class
3 Rounds for Time
800m Run
40 Kettlebell Swings 53, 35
75 Squats

Tuesday 4/25/17
comp
Snatch 5×[email protected]% 2×[email protected]%
Row 4×300 @500 pace
60 ghd sit ups
class
Strict Press
3-3-3-3
AMRAP 12
5 Power Snatch 135, 95
5 Burpees
* 5 power snatches each round.  Burpees increase by 5 each round.

Wednesday
comp
bp shoulders
5×20 back flys
bench press 4×[email protected]% [email protected]%
class
10 Rounds for Time. cap 15
6 Strict Hand Stand Push Ups
10 Strict Pull Ups

Thursday 4/27/17
comp
rest
class
1) 3 Deadlift + Power Clean: 3 sets at 75% 1rm
2) Power Clean
2-2-2-1-1-1

Friday 4/28/17
comp
5×15 rear delt row.- use band
back squat 4×[email protected]
clean grip deadlift 4×[email protected] of clean

class
Push Jerk  3×[email protected]%

3 Rounds For Time
400m Run
10 KB Thrusters 53, 35  *5 each arm
15 KB Sumo High Pulls 53, 35

Saturday 4/29/17
comp
power clean 2-2-2-1-1-1
amrap 6
10 cal bike
3 muscle ups / 6 c2b

class
7 Rounds. On The 2 Minute
For Time
200m Run
10 Toes to Bar

Monday 5/1/17
comp
4×10 ghd hold with row. start with pvc move up in weight. must be 10 in row solid position
HS hold 50 shoulder taps
muscle snatch 3×[email protected][email protected]

class
1) deadlift – build to max for day
2) double tabata
weighted russian twists
supermans

Tuesday 5/2/17
comp
hang clean 3×[email protected][email protected][email protected]
push jerk 5-5-5-2

class
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups

Wednesday 5/3/17
comp
1) 7 sets @75% snatch
3 Deadlifts + Power Snatch
2) emom 8
3 ttb + 4 c2b + mu
3) tabata parallette L sit hold

class
AMRAP 15
400m Run
7 Push Jerks 185, 125

Thursday 5/4/17
comp
rest
class
back squat build to max

Friday 5/5/17
comp
back squat max out
tabata assault bike

class
5 Rounds for Time
7 each arm DB Ground to Overhead 50, 35
12 Box Jumps 24, 20
12 Knees to Elbow

Saturday 5/6/17
comp
1) Power Clean 3×[email protected][email protected][email protected] -base off PC
2) front squat 3×[email protected]
3) 4 RFT
250m row
12 ttb

class
AMRAP 20
15 Chest to Bar Pull ups
30 Push Ups
15 KBS 70, 53
30 Walking Lunge Steps

Monday 5/8/17
comp
1) emom 7
3 strict pull ups + 3 c2b + 1 mu
2) strict press with banded kb  –  5×4

class
4 Rounds. max effort each set with rest between sets as needed.
300m Row
400m Run

Tuesday 5/9/17
comp
muscle clean + push press 3-3-2-2
Front Squat 3×[email protected]%
class
Build to max snatch

Wednesday 5/10/17
comp
For time
1) back flys 5×20
2) ghd hip ext 5×10
3) 3 Rounds
20 bike cals
20 DB GTO 50, 35
then
10 clean and jerks  225, 158

class
2017 Masters Regional WOD 3
For Time
21-15-9
Shoulder to Overhead 135, 95
Chest to bar pull ups

Thursday 5/11/17
comp
rest
class
Build to max clean and jerk

Friday 5/12/17
comp
clean and jerk max
class
3 Rounds for Time
400m Run
10 Squat Clean Thruster 95, 65
15 Toes to Bar

Saturday 5/13/17
comp
1) emom 8
power snatch + ohs + hang snatch @75%
2) emom 8
power clean + hang clean + 2 jerks @75%
3) 5rds nft
10 Strict ring dips
10 Barbell rows

class
Partner WOD
For Time
2,000m Row
6 Rounds
20 Burpees
20 Pull Ups

Monday 5/15/17  — bring a friend week
comp
1) emom 8
2 ring mu
2) power Snatch
[email protected]% of sn

class
1) Front Squat + Jerk
[email protected]%
2) AMRAP 12
5 Deadlift 225, 155
7 Box Jumps 24, 20
9 Push Up

Tuesday 5/16/17
comp
30 min targeted mobility – not negotiable
Hang below knee power clean  5×3 70% of clean
double tabata
alternating row / bike

class
5 Rounds for time
400m Run
15 Med Ball Cleans 20, 14
20 Sit Ups

Wednesday 5/17/17
comp
1) 3 rft
10 ttb
7 c2b
10 Power Clean and Jerk 105, 73
7 Power Snatch
2) 1 mile run – 2 mile pace

class
1) 5 Rounds NFT
5 Bench Press
10 Ring Row – change horizontal elevation to change difficulty

2) Tabata  – switch movements each minute
DB GTO
Burpees

Thursday 5/18/17
comp
rest
class
1) Snatch Deadlift with pause below knee 3 seconds
[email protected]%

2) 3 Rounds for Time (cap 13)
10 Toes to Bar
7 Chest to Bar
10 Power Clean and Jerks 105, 73
7 Power Snatches

Friday 5/19/17
comp
Front rack sotts press 4×4 position over weight
barbell row 4×7
hang power snatch 5×[email protected]

class
Push Press 3-3-2-2

Back Squat WEEK 1
4×10 @ 60%

Saturday 5/20/17
comp
emom 10
clean deadlift + Power Clean + Push Jerk + Split Jerk – 60% CJ
Front Rack Lunge 4×6 climbing

class
3 Rounds for Time
800m Run
30 Pull Ups

Monday 5/22/17
comp
EMOM to failure
3 ttb + 3c2b + 1 mu
Build to max thruster

class
5 Rounds AMRAP 3 Rest 1
3 Power Cleans 135, 95
6 Push Ups
9 Air Squats

Tuesday 5/23/17
comp
bike 10 min max cals
2 Front squats + 1 Jerk  7 [email protected]% jerk
class
Deadlift
[email protected]%
Alternating sets
Strict Body Roll 5×5
Double DB Bent Row with pause
5×7

Wednesday 5/24/17
comp
front rack sotts press 4×4
build to max power clean & push press
3×2 @ 75% of max build up

class
Font Squat 3×[email protected]%

AMRAP 10
10 DB Overhead Lunge, 50,35
10 Toes to Bar
10 DB Overhead Lunge
10 Push-ups
10 DB Squat Snatch (alternating)

Thursday 5/25/17
comp
rest
class
1) emom 7
2 power snatch + 1 hang power snatch
2) emom 7
2 hang power cleans + 2 split jerks
3) amrap 5
15 Double Unders
5 Ground to Overhead 115, 80

Friday 5/26/17
comp
1) emom 7
2 power snatch + 1 hang power snatch
2) emom 7
2 hang power cleans + 2 split jerks
3) amrap 5
15 Double Unders
5 Ground to Overhead 115, 80

class
Back Squat
4×10 @63%

50 Ring Rows – change horizontal angle to increase/decrease difficulty.

Saturday 5/27/17
comp
2 mile run
class
6 Rounds for Time (cap 20)
100m Run
10 Burpees
100m Run
10 Knees to Elbow

Monday 5/29/16
comp
no extra
class
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Tuesday 5/30/16
comp
20-30min targeted mobility
back flys 5×20.  hit multiple angles
4×15 hip ext
4×15 ghd sit up

class
Power Clean + Front Squat + Push Jerk
[email protected]% of jerk
[email protected]%
[email protected]%

Wednesday 5/31/17
comp
snatch balance – build to heavy single
snatch
4×2 @ 70
[email protected] 75

class
AMRAP 4
Bike cals
then
AMRAP 10
8 Chest to Bar Pull Ups
25 Double Unders

Thursday 6/1/17
comp
rest
class
1) Snatch Balance – build to heavy single for the day
2) Snatch with pause below the knee
4×1 @70%
3×1 @75%
3×1 @80%

Friday 6/2/17
comp
Clean deadlift 4×[email protected]%
split jerk 5×[email protected][email protected]

class
1) Back Squat 4×[email protected]%
2) 20 Turkish Get Ups

Saturday 6/3/17
comp
Snatch with pause below knee
4×1 @70% 3×1 @75% 3×1 @80%
clean + 2 fs + jerk [email protected]%

class
5 Rounds for Time
400m
10 Push Press
10 Strict Pull Ups

Monday 6/5/17
comp
Front Squat 4×[email protected]
emom 10   2-3 muscle ups  –sub ring pull ups/ring dips

class
For Time
21-15-9
Deadlift, 115, 80
Front rack lunge
Shoulder to overhead
Toes to bar

Tuesday 6/6/17
comp
DB row 5×7
hang power clean 2-2-2-2

class
AMRAP 15
5 Handstand Push Up
2 Rope Climb
20 Double Unders
*increase HSPU by 1 rep each round

Wednesday 6/7/17
comp
bp shoulders
snatch deadlift w/pause below knee 5×[email protected]%
muscle snatch 5×[email protected]% of ms max
snatch grip sotts press 4-4-4-4

class
Back Squat
[email protected]%

Thursday 6/8/17
comp
rest
class
For Time  (cap 20)
800m Run
15 Power Cleans 185, 130
800m Run
30 Dumbbell Jerks 50, 35
800m Run
15 Power Cleans 185, 130

Friday 6/9/17
comp
For Time  (cap 20)
800m Run
15 Power Cleans 185, 130
800m Run
30 Dumbbell Jerks 50, 35
800m Run
15 Power Cleans 185, 130

class
1) Snatch
[email protected]
[email protected]
2) Ring rows with pause 5×8

Saturday 6/10/17
comp
build to max:
1)Power clean + Push Jerk + Hang Clean + Power Clean +Push Jerk + Thruster

class
Partner Wod
AMRAP 20
‘Helen’
400m Run
21 KBS 53, 35
12 Pull Ups
*run together. One person works at a time

Monday 6/12/17
comp
ghd sit up 5×10
clean deadlift with pause at knee + below knee hang clean and jerk  7×[email protected][email protected]

class
2 sets
3x400m
rest 1 minute between runs.   rest 4 minutes between sets. pace should be based off your goal 1 mile time

Tuesday 6/13/17
comp
back ext 5×7
row cals – amrap 10
snatch grip press 3-3-3-3

class
1) Deadlift (tng)
5×3 @ 85%
2) EMOM 10
3 toes to bar +2 bar muscle ups

Wednesday 6/14/17
comp
Snatch pause at knee deadlift + Hang Snatch  7×[email protected][email protected]
20 min work on goats
class
1) Back Squat
[email protected]%
2) 3 Rounds for Time
16 DB GTO  70, 50
20 Burpees

Thursday 6/15/17
comp
class
Bench Press 5-5-5-3-3-3
Weighted Sit ups 5×20

Friday 6/16/17
comp
Bench press 5-5-5
push press 5-5-5
1 mile run – fast but not max effort

class
1) Back Squat  5×7 @ 73%
2) Tabata
bike max cals
Tabata
row max cals
*rest 2 minutes between second tabata.

Saturday 6/17/17
comp
Power Clean & Jerk – build to heavy set for day
split jerks 5×[email protected]%

class
8 Rounds for Time
12 Push Ups
8 Strict Pull Ups
5 Thrusters 155, 108

Monday 6/19/17
comp
1. high hang Snatch 6×2 climbing
2. emom 10
2 muscle ups
15 double unders
*scale work to fit the minute.

Class
1) Deadlift
[email protected]%

2) 3 Rounds for Time -cap 5 min
15 Cals on Bike
12 Burpees

Tuesday 6/20/17
comp
build to max of
3×20 ghd sit ups
Power Snatch + OHS + Hang Snatch + OHS
pendlay row 5-5-5-5

class
AMRAP 6
5 Power Clean 135, 95
5 Push Jerks 135, 95
10 Box Jumps 24, 20
Rest 6
AMRAP 6
5 Power Clean 135, 95
5 Push Jerks 135, 95
10 Box Jumps 24, 20

Wednesday 6/21/17
comp
5×500 loop.  rest 2 minutes between sets. run at 1 mile goal pace

class
1) Back Squat
[email protected]%
2) EMOM 10
4 Chest to bar pull ups + 3 Toes to Bar

Thursday 6/22/17
comp
rest
class
5×500 loop.  rest 2 minutes between sets. run at 1 mile goal pace

Friday 6/23/17
comp
2 snatch deadlift + 2 hang power snatch x8 at 75%
build to heavy hang clean & jerk for day

class
Push Press 3-3-2-2
Back Squat
5×7 @ 76%

Saturday 6/24/17
comp
no extra
class
For Time
with partner
800m Run
30 Clean and jerks
30 Snatches
800m Run

Monday 6/26/17
comp
5×12 ghd sit ups
front squat + jerk 8×80%
class
AMRAP 20
200m Run
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats

Tuesday 6/27/17
comp
emom 7
3 muscle ups – scale: 3 ring pu + 3 ring dips.  on on the 90 seconds x7
bike 10x 1 min ME 1 min rest

class
1) 12 minutest build to max power clean + hang clean
2) Back Squat
[email protected]%

Wednesday 6/28/17
comp
clean and jerk 5×[email protected]
Deadlift 6×[email protected],  x2 [email protected]
class
1) Snatch Pull + Power Snatch [email protected]% max snatch
2) 3 Rounds for Time (cap 11)
400m Run
20 Alternating DB Snatches 50, 35
12 Burpees

Thursday 6/29/17
comp
rest
class
EMOM 20
odd min alt between bike & row 45 seconds max calories
even min:  3 muscle ups / 3 ring pull ups (unassisted) + 3 ring dips (scale to ring rows if need assistance)

Friday 6/30/17
comp
bp shoulders
5rft
12 handstand push ups
12 alt kb full snatch 53, 35

class
1) Press 7-5-5-7
2) Back Squat
7×5 @ 80%

Saturday 7/1/17
comp
snatch 5×[email protected]
pwr clean & jerk 5×[email protected] of cj
class
For Time
1,000m Row
800m Run
100 Push Up
100 Sit Up

Monday 7/3/17
comp
no extra
class
For Time
4 Rounds for Time
800m Run
30 Burpees
20 Pull Ups

Tuesday 7/4/17
closed july 4th no class

Wednesday 7/5/17
comp
Banded strict press with 2 second hold at top and in rack position,  5×3
Power clean & Push press 4×[email protected] of cj
class
EMOM 10
Power Snatch +OHS +Hang pwr Snatch + OHS
-weight should be technically proficient. Goal is not max weight but can build.
Alternate Sets
Strict Pull Ups 5×10
Shoulder Taps 5×10

Thursday 7/6/17
comp
20-40 min mobility/active recovery
Add in class wod

class
Hard effort.
2k Row
1 Mile Run

Friday 7/7/17
comp
Snatch 5×[email protected]
3RFT
400m Run
10 Power Cleans and jerks 135, 95
5 Rope Climbs

class
Back Squat
[email protected]
Deadlift
[email protected]

Saturday 7/8/17
comp
CJ 6×[email protected]
Sn 6×[email protected]
class
4 Rounds for Time
400m Run
20 Wall Balls 20, 14
10 HSPU

Monday 7/10/17
comp
Muscle Snatch; build to heavy rep
Snatch Deadlift- elevated foot position 6×[email protected] of sn
Single Arm DB Press 6×6 each arm

Class
Front Squat  5×[email protected]
AMRAP 10
4 Squat Clean Thruster 135, 95
8 Bar Facing Burpees

Tuesday 7/11/17
comp
50 ghd sit ups
emom 10
4-8 c2b pull ups.  focus on linking reps
snatch 6×[email protected]

class
For Time
2k Row
100 Box Step Ups w/ KB  53, 35
100 KBS 53, 35
800m Run

Wednesday 7/12/17
comp
1) 3rft
520m run
7 mu
2) 1 mile run.  hard effort, not ME

class
1) Push Jerk 7×[email protected]%

2) Alternate
Strict Pull Ups 5×10
Ring Push Ups 5×15

Thursday 7/13/17
comp
rest
class
7 Rounds for Time
40 Double Unders
10 Chest to Bar Pull Ups

Friday 7/14/17
comp
hang Snatch 5×[email protected]%
Deadlift 5×[email protected]% -overhand grip-

class
1) Back Squat
[email protected]%

2) Tabata Vups

Saturday 7/15/17
comp
1. build to heavy 1 rep clean and jerk
2. 5rft
40 double unders
2 legless rope climb -no jump. No drop (scale to 4 with legs)
class
Partner WOD
AMRAP 15
400m Run
8 Power Clean 185, 125
16 Toes to Bar
-run together. split reps evenly

Monday 7/16/17
comp
ohs 3-3-3-3
Defecite snatch deadlift 6×[email protected]
db row 10×8 each arm

class
for time
1 mile run
50 kb front rack walking lunge steps 53, 35
1 mile run

Tuesday 7/17/17
comp
amrap 10
bike max cals
rest 5
amrap 3
bike max cals

class
back squat
build to max in 12 min
power clean + jerk + 2 hang power cleans + 2 jerks + 2 front squats
[email protected]%

Wednesday 7/18/17
comp
snatch 5×[email protected]
cj 5×[email protected]
75 ghd sit ups

class
strict press 5-5-3-3-1-1

for time
500m row
30 burpees

Thursday 7/19/17
comp
rest
class
5 Rounds for Time
6 Hang Power Snatch 115, 80
12 Toes to Bar
35 Double Unders

Friday 7/20/17
comp
5 Rounds for Time
6 Hang Power Snatch 115, 80
12 Toes to Bar
35 Double Unders

class
1) Back Squat
[email protected]%
2) 40 Strict Pull Ups

Saturday 7/21/17
comp
run/row seminar
classs
AMRAP 6
5 Power Clean 155, 108
7 Handstand Push Ups
Rest 1 minute
AMRAP 6
10 Deadlifts 155, 108
12 Push ups
Rest 1 minute
AMRAP 2
Pull Ups

Monday 7/24/17
comp
Row 7×2 min @ 28 SPM  row easy 1 minute between efforts.
focus on hitting spm and working on form from seminar

class
1) EMOM 8
2 Power Cleans + 2 Jerks + 2 Front Squats
2) Build to max Power Clean & Jerk for day

Tuesday 7/25/17
comp
1) 10 rounds
AMRAP 30 seconds; rest 1 min
bike cals
2) 10 Front rack holds 20 seconds AHAP
3) press 7-7-7
class
“Rich”
For Time
13 Snatches 155, 105
then
10 Rounds
10 Pull ups
100m Run
then
13 Cleans 155, 105

Wednesday 7/26/17
comp
7 rds nft
3 strict mu
5 strict hspu

pendlay row 5×5

class
8 Sets. climbing
Strict Press + 2 Push Press

AMRAP 8
5 KB Power Snatch each arm 53, 35
7 Box Jumps 24, 20
7 Push Ups
Thursday 7/27/17
comp
rest
class
1) 8 minutes
30 Seconds max effort
30 seconds rest

2) row 2,000m
every 200m alternate 30 spm to 22 spm

Friday 7/28/17
comp
class
Snatch 7×[email protected]
CJ 7×[email protected]

Back Squat
8×4 @ 85%

Saturday 7/29/17
comp
1) build to 2rm hang snatch
2) 12 min up ladder
1 stone to shoulder
1oom run

class
For Time.  with partner
400m Run
50 Deadlifts 225, 155
800m Run
100 Wall Balls
1 mile Run
100 Sit ups

Monday 7/31/17
comp
4x800m run at goal mile pace.  rest equal time
class
Deadlift 6×[email protected]%

AMRAP 5
8 Power Snatch 75, 55
8 Lateral Bar Burpees

Tuesday 8/1/17
comp
5 rd NFT
15 ghd sit ups
10 back ext
10 db row each arm
10 Romanian deadlift technique focused

class
AMRAP 20
2 Muscle Ups
5 Handstand Push Ups
1 Ground to Overhead 225, 155

Wednesday 8/2/17
comp
5 rd for time
200m row
10 Pull ups
15 cal bike
10 toes to bar

class
Back Squat
[email protected]%

Thursday 8/3/17
comp
rest
class
5 Rounds for Time (cap 20)
200m Run
10 Pull Ups
200m Run
10 Toes to Bar

Friday 8/4/17
comp
row 5x500m 3-4 sec above pr.  rest 4 min between sets

class
1) EMOM 10
hang below knee clean & jerk

2) Back Squat
Build to 3 rep max

Saturday 8/5/17
comp
snatch 6×[email protected][email protected], 83
3 RFT
3 Rope climbs
8 power snatch 155, 108

class
AMRAP 8.
5 Burpees
15 Thrusters (75, 55)
5 Burpees
15 Push Press
5 Burpees
15 Pull ups
5 Burpees
15 Push Ups

rest 4 then repeat amrap

Monday 8/7/17
comp
for time
1k row
800m run
1k row
800m run

class
Push Press 5-5-2-2-2-2-2
*12 strict chin ups after each set

Tuesday 8/8/17
comp
bulletproof shoulders
emom 10
front squat + jerk
50 ghd sit ups

class
1) 12 minutes to build to max power clean
2) For Time
21-15-9
Power Clean 155, 105
Box Jump 24, 20

Wednesday 8/9/17
comp
Run
4x800m. Rest equal time
class
1) Back Squat
[email protected]%  2×[email protected]%  2×[email protected]%

2) 25 Body rolls

Thursday 8/10/17
comp
rest
class
Run
4x800m.  Rest equal time

Friday 8/11/17
comp
3 rft
250m row
15 kbs 70, 53

class
1) EMOM 10
Hang below knee snatch

2) Back Squat
build to 2rm for day

Saturday 8/12/17
comp
1) max out power snatch

2) 5 rounds – steady pace
200m sled drag @ 135, 90
20 ghd sit ups

class
AMRAP 20
200m Run
10 Pull Ups
15 Push Ups

Monday 8/14/17
comp
30 ghd sit ups
snatch grip deadlift 4×[email protected] of max sn
emom 7
8 c2b pull ups

class
For Time
1000m Row
25 Thrusters  95, 65
100 Double Unders
800m Run
25 Thrusters
100 Double Unders

Tuesday 8/15/17
comp
bp shoulders
jerk 3×2 @75 3×[email protected]
extra 20-30 min targeted mobility – glutes, hips, quads, tspine etc…

class
3 Rounds for Time
400m Run
12 Deadlifts 275, 193
20 Toes to Bar

Wednesday 8/16/17
comp
30 hip ext
4×3 good mornings
back squat
build to 90% of max

class
1) EMOM
power clean + front squats + hang clean & jerk

2) clean and jerk 1 rep max

Thursday 8/17/17
comp
rest
class
14 minutes. Up ladder by 2 each round
Dumbbell Shoulder to Overhead 70, 50
Chest to Bar Pull Ups

Friday 8/18/17
comp
14 minutes. Up ladder by 2 each round
Dumbbell Shoulder to Overhead 70, 50
Chest to Bar Pull Ups

class
kang squat 4×5
back squat 1 rep max

Saturday 8/19/17
comp
make up or emom 20 alternating goats
class
1 mile run
30 burpee box jump overs 24, 20
10 rope climbs
15 burpee box jump overs 24, 20
5 rope climbs
800m run

Monday 8/21/17
comp
db rows 4×10
50 hip ext
front squat + jerk build to max

class
AMRAP 20
30 Double Unders
2 Rounds of Cindy

Tuesday 8/22/17
comp
back flys 6×20 – multi position
50 alternating shoulder taps
30 L sit pass through
50 ghd sit ups

class
4x500m row for time
rest 5 min between sets

Wednesday 8/23/17
comp
2 mile run

class
emom 7
high hang snatch + hang snatch + low hang snatch

build to max snatch

Thursday 8/24/17
comp
rest

class
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups

Friday 8/25/17
comp
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups

class
Front Squat
5-5-3-3-2

emom 7
5-10 Toes to Bar

Saturday 8/26/17
comp
amrap 5
bike cals
50 walking lunges
amrap 5
Row cals
50 walking lunges

class
With Partner
30 power snatches 135, 95
30 front rack lunges
30 power clean and jerks
30 front squats

Monday 8/28/17
comp
clean jerk 7×[email protected]
snatch dead 5×3 climbing

class
3 Rounds for Time
800m Run
20 Burpee Pull Ups

Tuesday 8/29/17
comp
20 rounds
30 seconds -alt row & bike
30 seconds rest

class
double kb/db Romanian deadlift 4×8
Split squat 4×8
Seated Arnold press 4×6

Wednesday 8/30/17
comp
build to max
snatch balance + 2 Ohs
Snatch 7×[email protected]%
back squat 4×[email protected]%

class
Power Clean  3-3-3

3 Rounds for Time
10 Hang Power Cleans 135, 95
15 Toes to Bar

Thursday
comp
rest
class
tabata – row for cals
rest 1 minute then
amrap 4
10 wall balls
7 box jumps 24, 20
rest 1 minute then
tabata – row for cals

Friday 9/1/17
comp
1) handstand push ups – 50 reps. score number of sets to complete.

2) tabata – row for cals
rest 1 minute then
amrap 4
10 wall balls
7 box jumps 24, 20
rest 1 minute then
tabata – row for cals

class
snatch
[email protected] 75% 3×[email protected]
clean
[email protected]%

Saturday 9/2/17
comp
1) 50 hip ext
2) 100/80 cals bike for time
then
7 minutes to build to max clean and jerk

class
Partner WOD
For Time
50-40-30-20-10
Kettlebell Swings 53, 35
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups

Monday 9/4/17
Labor Day – 9am only
“Wood”
5 Rounds for Time.   Rest 1 minute between rounds
400m Run
10 Burpee Box Jumps 24, 20
10 Sumo Deadlift High Pulls 95, 65
10 Thrusters 95, 65

Tuesday 9/5/17
comp
30 min targeted mobility
bp shoulders
2k row – moderate hard pace

class
Push Jerk
[email protected]%  6×[email protected]%

4 rounds NFT
7 strict toes to bar
10 strict pull ups

Wednesday 9/6/17
comp
1. power snatch 83%-88%
2. 3rft
20 ghd sit ups
80 double unders
3.  **instead of rowing 10 min on bike 30 sec hard 30 sec easy.

class
1) Back Squat 5×2 @ 90%
2) 2k Row

Thursday 9/7/17
comp
Rest
Class
1) Power Snatch
2-2-2-2
2) 3 Rounds for Time
20 V sit ups
80 Double Unders

Friday 9/8/17
comp
5 Rounds for time
12 Pull Ups
9 Hang Power Cleans 135, 95
6 Push Jerks

class
5 x 200m Run
rest 1 minute between sets
rest 5 minutes after set 5.
5 x 200m Run
rest 1 minute between sets

Saturday 9/9/17
comp
snatch 5×[email protected] 85%  3×[email protected]%
build to max
3rm hang clean

class
5 Rounds for Time
400m Run
15 Deadlifts 185, 130
25 walking lunge steps

Monday 9/11/17
comp
banded press 5-5-5-5-5
build to max
2 power cleans + 2 front squats + 2 STO

class
9/11 Memorial WOD
For Time
Row 2001 meters
Then 11 reps of the following:
Box Jumps (30″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row or Run 2001 meters

Tuesday 9/12/17
comp
NFT. – should be attempting longer unbroken sets. with focus on QUALITY movement. Not to be partitioned.
40 Strict Pull Ups
75 push ups
100 butterfly abmat sit ups
100 Air Squats

snatch from blocks 2-2-2-2-2
class
Front Squat
[email protected]%
Deadlift
[email protected]%  5×[email protected]%

Wednesday 9/13/17
comp
bike 45 minutes.
class
‘Nasty Girls’
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135, 95

Thursday 9/14/17
comp
rest
class
2 Mile Run for Time

Friday 9/15/17  – back cycle work start-
comp
bp shoulders
snatch deadlift 7×[email protected]
db row 5×10 each arm
class
Push Press
2-2-2-2-1-1
Back Squat
4×10 @ 60%

Saturday 9/16/17
comp
1) for time
750m row
12 kbs 70, 53
25 burpees over rower
12 kbs

2) 100 ghd sit ups

class
AMRAP 20
2 Power Clean 205, 143
4 Handstand Push Ups
1 Rope Climbs

Monday 9/18/17
comp
30 Turkish get ups
Romanian deadlift 5-5-5-5-5 – go heavy but keep form stable.

class
Bench Press 5-5-5-5

25 Parallette pass through
50 Toes to Bar

Tuesday 9/19/17
comp
1) NFT. – should be attempting longer unbroken sets. with focus on QUALITY movement. Not to be partitioned.
40 Strict Pull Ups
75 push ups
100 butterfly abmat sit ups
100 Air Squats

2) power snatch 10×[email protected] of max snatch
3) Bike amrap 3×5 min.  rest 5 min between

class
EMOM 10 -start at strong weight, can build
Power Clean + Hang Clean + 2 Jerks

Back Squat
[email protected]%

Wednesday 9/20/17
comp
1) 30 back extension
2) pendlay row 4×5
3) complete as many rounds as possible.  Time to complete full round is 2 minutes. rest 30 seconds between rounds.
Row 250m
4 Clean & jerks 225, 155

class
For Time
40 Pull Ups
then
3 rounds
20 DB GTO  50, 35
20 Wall Balls  20, 14
then
40 Pull Ups

Thursday 9/21/17
comp
rest
class
AMRAP 5 Row max cals
rest 5
AMRAP 5 Bike max cals
rest 5
AMRAP 5 Row max cals
rest 5
AMRAP 5 Bike max cals

Friday 9/22/17
comp
15 easy bike or run
30 min targeted mobility

class
EMOM 20 alternating movements
Odd minutes Goat 1
Even minutes Goat 2

Saturday 9/23/17
Lowell Jr High Throwdown
Wod 1
For time  cap 12
30 box jump overs
400m Run
30 thrusters 45, 33
400m Run
30 box jump overs
Wod 2
AMRAP 6
10 Deadlifts 135, 95
10 Lateral Bar Burpees
Wod 3
in 12 minutes
max snatch
max clean and jerk

Monday 9/25/17
comp
bp shoulders
double tabata – alt
ring holds
handstand holds
Front squat 4×[email protected]

class
3 Rounds For Time
800m Run
30 Toes to Bar

Tuesday 9/26/17
comp
3x1000m row for time.  rest 4 min between sets
clean pull 10×[email protected] 115%

class
Up Ladder 15 minutes
1 Squat Clean 155, 105
1 Handstand Push Ups

Wednesday 9/27/17
comp
build to max
Hang Snatch – 3 second pause below knee
barbell rows in ghd 5×10 climbing – very form dependent
Romanian deadlift 5×5 climbing
class
1) Push Jerk 7-7-7
2) AMRAP 10
200m Run
10 Pull Ups

Thursday 9/28/17
comp
Rest
class
1) Deadlift 5×[email protected]%
2) For Time  – cap 7 minutes
750m Row
12 Kettlebell Swings 70, 53
25 Lateral Burpees over the rower
12 Kettlebell Swings

Friday 9/29/17
comp
1) bp shoulders
2) 7×10 Hip ext
3) For Time  – cap 7 minutes
750m Row
12 Kettlebell Swings 70, 53
25 Lateral Burpees over the rower
12 Kettlebell Swings

class
1) Back Squat
4×10 @63%

2) DB Rows 6×10

Saturday 9/30/17
comp
build to heavy single, drop set 5×[email protected] of single
snatch
clean and jerk

class
5 Rounds  AMRAP 3, rest 1
5 Ground to Overhead 135, 95
7 Push Ups
10 Sit Ups

Monday 10/2/17
comp
AMRAP 20
bike cals
snatch deadlift
3-3-3-3

class
For Time
400m Run
25 Strict Pull Ups
400m Run
20 Strict Pull Ups
400m Run
15 Strict Pull Ups
400m Run
10 Strict Pull Ups
400m Run
5 Strict Pull Ups

Tuesday 10/3/17
comp
emom 10
3 muscle ups
*sub 30 min work on transition drills – include 30 dips
hang power clean
3-3-3-3

class
Power Snatch
3-3-3-3-3
Front Squat
[email protected]%

Wednesday 10/4/17
comp
on the 90sec.  7 rounds
2 power cleans + 2 jerks + 2 front squats + power clean + jerk + fs

4 rounds. 3:00 min clock
bike 20/15 cals
30 double unders
max hspu  in remaining time. *sub wall walks

class
Split Jerk 6×1 @ 85%

For Time – cap 10 minutes
1,000m Row
75 Wall Balls 20, 14
30 Toes to Bar

Thursday 10/5/17
comp
rest
class
5  3:00 minute Rounds.  no rest between rounds
200m Run
35 Double Unders
Max reps handstand push ups with remaining time.

Friday 10/6/17
comp
bp shoulders
snatch 7×[email protected]
2 mile run for time

class
1. Back Squat 4×[email protected] 66%
2. Weighted sit ups 5×20 AHAP

Saturday 10/7/17
comp
amrap 10 bike cals
then
15 power snatch 135, 93
10 power snatch 155, 108
5 power snatch 175, 123

class
4 rounds for time
800m run
15 chest to bar pull ups
20 walking lunge steps

Monday 10/9/17
comp
75 ghd sit ups
banded scap work A, T and Y positions 3×25 each position
20 turkish get ups
5×10 db row

class
1) 7 sets
2 Power + 2 Push Jerks

2) AMRAP 10
10 Deadlifts 135, 95
12 Hand release push ups

Tuesday 10/10/17
comp
3x  rest 5 min between sets
tabata row for distance
seated single arm kb strict press 5×6 each arm

class
AMRAP 15
200m Run with 45/35 bumper plate
10 strict pull ups

Wednesday 10/11/17
comp
20 min targeted mobility
emom 10
goat movement
emom 10
3 mu  –  sub 30 min transition work including 30 dips

class
1) Hang power snatch
2-2-2-2
2) Annie
50-40-30-20-10
Double Unders
Sit Ups

Thursday 10/12/17
comp
rest
class
4 rounds.  rest 5 minutes between.
Tabata Row for max distance

Friday 10/13/17
comp
1) 15 min glute activation work.  *single leg preffered.
2) bike 5 min max cals
then
amrap 2 kbs 53, 35
then
amrap 2 chest to bar

class
Back Squat
4×10 @70%

Saturday 10/14/17
comp
max hspu test
AMRAP 12
200m run
4 stone to shoulder – alt

class
5 rounds for time
400m run
15 Burpees
3 Rope Climbs

Monday 10/16/17
comp
50 ghd sit ups
50 hip ext
20 back ext
snatch balance 2-2-2
snatch 6×1 80% 3×1 85%

class
Barbara
5 Rounds for time. Rest 3 minutes between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Tuesday 10/17/17
comp
push jerk 10×1 85%
Deadlift 10×3 80%

class
In 12 minutes:
1 Mile Run
max Squat clean thrusters 135, 95
in 6 minutes:
800m Run
max Squat clean thrusters
*no rest between rounds

Wednesday 10/18/17
comp
Bp shoulders
3×25 scap fly A, T, Y
emom 10 goat
amrap 10
25 double unders
8 DB gto 50, 35

class
1) Build to max in 12 minutes
Clean and Jerk
2) Back Squat
5×1 @90%

Thursday 10/19/17
comp
rest
class
1) Push Jerk 6×1 @ 85%

2) amrap 10
25 Double Unders
8 DB Ground to overhead 50, 35

Friday 10/20/17
comp
amrap 20 bike cals
rest 10
amrap 10 bike cals

class
1) back squat
5×7 @73%
2) 5×20 weighted sit ups AHAP

Saturday 10/21/17
comp
20 min targeted mob
Hang Power snatch 2-2-2-2
2 mile run. NFT

class
AMRAP 18
With a partner.  Alternate full rounds.
8 Burpees
7 Shoulder to overhead 115, 80
6 Pull ups

Monday 10/23/17
comp
split jerk 10×[email protected]%
emom 6
4 muscle ups

class
“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps 24, 20
30 Wall Balls 20, 14

Tuesday 10/24/17
comp
3×25 each banded scap work   A, T, Y
3×25 each banded rows high elbows, normal height
7 rounds for time
Row 300m
30 double unders

class
1) Build to 3 rep hang power clean max
2) AMRAP 10   135, 95
10 Deadlift
6 Hang Power Clean
10 Push Ups

Wednesday 10/25/17
comp
snatch 7×[email protected][email protected]
emom  7
power clean + 2 hang cleans + 3 push jerks

class
EMOM 10
Power Snatch + 2 OHS

Alternate for 5 rounds. NFT
8 Weighted Strict Pull Ups
10 Hanging L sit raises

Thursday 10/26/17
comp
rest
class
For time
4 rounds.  rest 5 minutes between.
Tabata Row for max distance

Friday 10/27/17
comp
Front Squat 5×[email protected]%
tabata HSPU

class
For time
200m Run
21-18-15-12-9-6-3
Toes To Bar

Saturday 10/28/17
comp
no extra
class
No class at CFM – B4B at CFW
Helen meets Grace
3 Rounds
400m Run
21 Kettlebell Swings 53, 35
12 Pull Ups
then
30 Clean and Jerks 135, 95

Monday 10/30/17
comp
2k row 80%
gymnastics Goat emom 12

class
1) 4×6 Yogi hamstring leans
2) Back Squat
5×7 @ 76%

Tuesday 10/31/17
comp
15-20 extra lower body mobility
snatch 6×[email protected]%
clean jerk 7×[email protected]%
emom 5
rings- 2 straight leg lifts +strict mu + 3 dips

class
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
31 Shoulder to Overhead
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95

Wednesday 11/1/17
comp
30 min moderate bike
30-45 min roll out/activation/mobility work
class
5 Rounds NFT
400m Row @ 1k pace
10-15 Ring Rows
4-6 Parallette shoot throughs
10 DB Arnold Press

Thursday 11/2/17
comp
rest
class

Friday 11/3/17
comp
1) EMOM 12 Goat mov
2) 15 min moderate bike. Make an increase in pace from Wednesday.
3) 30-45 min roll out/activation/mobility work
class
AMRAP 20
200m Run
10 Kettlebell Swings 53, 35
10 Kettlebell STO 53, 35 (5 each arm)
10 Push Ups

Saturday 11/4/17
comp
snatch 6×[email protected]
cj 8×[email protected]
class
partner Wod
3 rounds for time
800m run
50 Wall balls
30 Pull ups
partners run together. Both can work at same time but cannot do same movement at same time.   Alternate as needed.

Monday 11/6/17
comp
1. 30 strict ring dips
2. 50 ghd sit up
3. amrap 7
10 cals bike
10 power snatch 75, 55

class
Back Squat
7×5 @ 80%

Tuesday 11/7/17
comp
5 rds
for time
400m row
400m run
rest 4 minutes between sets.

class
1. Power Clean
3-3-2-2-1
2. For Time (cap 10)
21-15-9
Power Clean, 135, 95
Handstand Push up

Wednesday 11/8/17
comp
bp shoulders
75 hip ext
snatch deadlift 6×[email protected]%
emom 7
snatch [email protected]%

class
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

Thursday 11/9/17
comp
rest
class
5 Rounds.
for time:
400m row
400m run
rest 3-4 minutes between sets.

Friday 11/10/17
comp
emom 20
1 mu OR 2 c2b/2 ring dip
3 deadlift at bodyweight
keep form tight entire emom

class
Push Jerk
2-2-2-2-2-2-2

Saturday 11/11/17
comp
no extra
class
“Ouellette”
6 Rounds for Time
400m Run with med ball (20, 14)
10 Front Rack Lunge alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)

Monday 11/13/17
comp
1. Snatch 5×[email protected]%
2. front squat 7×[email protected]%
3. AMRAP 6
7 cals bike
7 db power cleans 50, 35

class
Clean and Jerk
[email protected]%

AMRAP 12
5 Deadlifts – 60% 1RM
7 Toes To Bar
9 Push Ups
11 Abmat Sit Ups

Tuesday 11/14/17
comp
DB row 6×10 each arm
back ext 30 reps
2 mile run for time

class
1) EMOM 10
15 Double Unders
1 Snatch 65-80% of 1rm

2) In 6 minutes:
1,000m Row
max Bar Muscle Ups in remaining time

Wednesday 11/15/17
comp
AMRAP 5
8 cals bike
8 kbs 70, 53
rest 2 min
Amrap 5
6 burpees
6 pull ups
rest 2
Amrap 5
10 wall balls
7 hang power snatch 75, 55
rest 2
Amrap 5
row – cals

class
Back Squat
[email protected]%

Thursday 11/16/17
comp
rest
class
AMRAP 5
8 cals bike
8 kbs 70, 53
rest 2 min
Amrap 5
6 burpees
6 pull ups
rest 2
Amrap 5
10 wall balls
7 hang power snatch 75, 55
rest 2
Amrap 5
row – cals

Friday 11/17/17
comp
AMRAP 30
50 cals bike
800m Run

class
EMOM 12
1 Power Clean + 3 Jerks @ 75% of max jerk

Back Squat
[email protected]%

Saturday 11/18/17
comp
class
3 Rounds for Time
30 pull ups
20 power snatches 105, 75
400m run

Monday 11/20/17
comp
30 back extensions
row 3x1k. rest 1:1
behind neck jerk. build to max. then drop set 75% 5×2

class
3 Rounds for time
400m Run
16 kettlebell squat clean thrusters 53, 35
20 Toes to Bar

Tuesday 11/21/17
comp
Hang Power Snatch 2-2-2-2
strict ring dips 40 reps
db row 5×10

class
1) Hang Power Clean
2-2-2-2

2) 2 Rounds for time (cap 6)
400m row
18 Kettlebell Swings 70, 53
12 Pull Ups

Wednesday 11/22/17
comp
easy bike ride 30 min
extra mobility
class
EMOM 12
3 Deadlift 225, 155
5 Handstand Push Ups
*same minute

Back Squat
[email protected]%

Thursday 11/23/17
Thanksgiving – one class at 8am
comp & class
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Friday 11/24/17
9am & 5:15pm class only
row 2k easy pace
targeted mobility 20 minutes
quad smash & glute stretch

class
4 Rounds for Time
400m Run
20 Knee to Elbow
75 Double Unders

Saturday 11/25/17
comp
no extra. make up if necessary.  extra mob
class
AMRAP 20
20 Burpees
10 Power Snatch (135, 95)
10 Clean & Jerk (135, 95)
20 Box Jump Overs 24, 20

Monday 11/27/17
comp
1) build to max power clean + 2 push jerks
2) front squat 5×[email protected]
3) emom 20 – alt movements
7-10 chest to bar pull ups
5-8 hspu

class
AMRAP 7
10 Push Ups
20 Walking Lunges
10 Air Squats
Then
3 Rounds for Time
400m Run
15 Burpees

Tuesday 11/28/17
Hang Power Snatch+OHS. 3×[email protected][email protected][email protected]
*work off power snatch max
15 strict muscle ups. NFT

class
Up ladder 15 minutes.
1 Shoulder to Overhead 185, 125
1 Toes to Bar
increase by 1 rep each round.
Wednesday 11/29/17
comp
emom 10
10-30 seconds. goat balance/hold position
bike 1 min MAX EFFORT.  Rest 10 min. Repeat 1 min.

class
7×10 DB Romanian Deadlifts
7×14 Ring Rows

Thursday 11/30/17
comp
rest
class
Front Squat
1) 6×1 @ 90%
2) Bike max calories 1 minute
rest 10 minutes.  Repeat 1 minute max effort.

Friday 12/1/17
comp
snatch 7×[email protected]%
Back Squat 5×[email protected]%
Split jerk 4×[email protected]%

class
4 Rounds for Time
400m Run
6 Bar Muscle Ups
25 Abmat Sit Ups

Saturday 12/2/17
comp
build to heavy clean for day

class
2 Rounds For Time
1 Mile Run
60 Wall Balls 20, 14
15 Power Cleans 135, 95

Monday 12/3/17
comp
30 back ext
75 ghd sit ups
snatch deadlift 5×3 climbing
hold for 15 seconds each minute for 10 minutes
parallette L sit holds

class
3 Rounds for Time
800m Run
20 Burpee Pull Ups

Tuesday 12/5/17
comp
75 hip ext
jerk 10×1 @85%
front squat 5×[email protected]%

class
1) 10 minutes to build to max hang below knee power clean

2) AMRAP 10 cdgsc
8 Dumbbell GTO 50, 35
25 Double Unders

Wednesday 12/6/17
comp
30 strict ring dips
30 ring archer push ups

for time
21-15-9
power snatch  115, 80
cals bike

class
Back Squat
7×5 @ 85%

Thursday 12/7/17
comp
rest
class
For Time
21-15-9-6
Power Snatch 115, 80
200m Run

Friday 12/8/17
comp
snatch 6×[email protected]
amrap 30
bike cals

class
EMOM 20
2 clean and jerks

Saturday 12/9/17
comp
work weaknesses.  extra mob. make up

class
For time.   with a partner:
100/80 cal row
then
150 wall balls + 150 Pull ups
*partition wall balls and pull ups as needed. only one partner works at a time and must tag out to change person working.

Monday 12/11/17
Comp
1. banded back flys 3×20(each position) A/T/Y
2. build to heavy set
front squat + jerk
then 5×[email protected]%

Class
5 Rounds for time
10 Deadlifts 275, 195
15 Chest to bar Pull Ups
10 Handstand Push Ups
30 Double Unders

Tueday 12/12/17
comp
snatch grip push press 5-5-5-5
for time
30-20-10
bike cals
8-7-6
ring MU

class
Alternate.
Bench Press 5-5-5-5-5
DB Row (each arm) 10-10-10-10-10-10

Wednesday 12/13/17
comp
1) bp shoulders
2) 30 back ext
3) 20 yogi hamstring leans in ghd
3) 3k row for time

class
1) EMOM 7
muscle snatch + OHS + hang below knee snatch
2) build to 1RM snatch for day

Thursday 12/14/17
comp
rest
class
1) Push Press 4-4-4-4

2) For Time (cap 10)
21-15-9
Bike cals
Burpees
Pull Ups

Friday 12/15/17
comp
20 yogi hamstring leans
Amrap 10
bike cals
amrap 2
burpees
amrap 1
db gto alternating 50, 35
*score each individually no break between*

class
1) 12 minutes to build to max clean
2)Back Squat
[email protected][email protected]%

Saturday 12/16/17
comp
Amrap 10
8 power snatch 75, 55
20 double unders

class
Partner Wod
100 Burpee Toes to Bar
OTM 1 full clean each person 155, 105

Monday 12/18/17
comp
jerk 10×1 @ 85%
80 double kb oh lunges NFT

class
AMRAP 20
20 Wall Balls 20, 14
20 Sit Ups
1 Power Clean 225, 155

Tuesday 12/19/17
comp
banded back flys A, T, Y 3×20
banded rotator isolation 3×20
kb alternating single arm shoulder press  5×10 (5 each arm)
*should be double kb in front rack for each set
DB RDL 5×10

class
10 Minutes max cals row
rest 10
10 Minutes max cals bike

Wednesday 12/20/17
comp
-15 min bike easy
-personal weakness accessory work
-40 back ext
-20 min targeted mobility on lower body
class
EMOM 20
odd minutes Goat movement 1
even minutes Goat movement 2

Thursday 12/21/17
comp
rest
class
Max Clean & Jerk

Friday 12/22/17
comp
max clean and jerk
class
Max Back Squat

Saturday 12/23/17
comp
no extra
class
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

WOD will be performed like the song – After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull Up + 2 Turkish Get Up + 1 HSPU….etc
Monday 12/25/17
closed
Tuesday 12/26/17
closed

Wednesday 12/27/17
comp
no extra
class
10 Rounds For Time
10 Pull Ups
12 Push Ups
15 Wall Balls 20, 15

Thursday 12/28/17
comp
no extra
class
1) Push Jerk
5-5-5-5

2) 3 Rounds for Time (cap 5 min)
10 Ground to Overhead 95, 65
20 cals bike

Friday 12/29/17
comp
no extra
class
1) EMOM 10
3 Clean Grip Deadlifts @ 70% of 1rm deadlift
7 V sit ups
*both same minute

2) Back Squat
2×20 @ 55%

Saturday 12/30/17
comp
no extra
class
For Time.  Partner workout.
60 Burpees
then 10 rounds
5 Power Cleans 135, 95
1 Rope Climbs

50 Burpees
then 8 rounds
5 Power Cleans 145, 100
1 Rope Climbs

40 Burpees
then 6 rounds
5 Power Cleans 155, 105
1 Rope Climbs
*Split burpee reps. Alternate full rounds with partner.

Monday 1/1/18
closed
Tuesday 1/2/18
comp
50 hip ext
50 ghd sit ups
hang snatch 3×[email protected][email protected]
150 cal row for time

class
AMRAP 20
30 Double Unders
2 Rounds of Cindy
5 Pull ups
10 Push Ups
15 Squats

Tuesday 1/3/18
comp
1) emom 7
3-4 muscle ups
2) Power Clean
10-10-10 -goal to be unbroken TnG sets

class
Romanian Deadlift 5×5

EMOM 10
Push Jerk 185, 125
7 V Sit Ups

Thursday 1/4/18
comp
snow day closed no extra.  do class work.
class
5 Rounds for time.  Rest 3 minutes between rounds
20/15 cals Bike
8 Kettlebell Swings 70, 53
15 Burpees

Friday 1/5/18
comp
make up thursday wod

class
1) Power Snatch 8-8-8 *unbroken touch and go
2) Back Squat 3×10 @ 70%

Saturday 1/6/18
comp
1) amrap 5 row cals
2) snatch 4×[email protected][email protected]
3) amrap 5 bike cals
4) emom 12
power clean + 2 jerks + hang clean

class
partner wod. switch after full complete round
3 Deadlifts 225, 155
3 Handstand Push Ups
6 Pull Ups

Monday 1/8/18
comp
60 hip ext
75 ghd sit ups
bp shoulders
DB RDL 4×10
banded kb strict press 5×6
emom 8
3-4 muscle ups

class
For Time
27-21-15-9
Box Jumps 24, 20
Hang Power Clean 95, 65
Double Unders
Shoulder to Overhead 95, 65
Abmat Sit Ups

Tuesday 1/9/18
comp
5 rds
amrap 2 rest 1
12 ttb
max cals bike remaining time.  score cals per round

class
1) Build to max bear complex in 12 minutes:
Power Clean + Front Squat + Jerk +Back Squat + Jerk

2) Front Squat 7×[email protected]%

Wednesday 1/10/18
comp
emom 10 gymnastics (open related) goat
stiff legg deadlift elevated on plate 4×5
power snatch 10-10-10 -unbroken. TnG

class
100 calorie Row for time (cap 8)
Rest 2 minutes then;
AMRAP 10
2 Bar Muscle Ups
15 Wall Balls 20, 14

Thursday 1/11/18
comp
rest
class
1) Power Snatch – unbroken TnG
10-10-10
2) AMRAP 5 bike max cals

Friday 1/12/18
comp
no extra
class
EMOM 20
odd minutes Goat 1
even minutes Goat 2
*focus on open movements

Saturday 1/13/18
comp
1) use same set up for both snatch and CJ
emom 7
min [email protected] 70% min [email protected]%
max out after emom *No more than 3 fails

class
With a partner
AMRAP 8 rest 4, then repeat amrap 8
20 Bar Facing burpees
20 Power Snatch 95, 65
20 Toes to Bar

Monday 1/15/18
comp
AMRAP 45 bike

class
Paleo Challenge Baseline test
1) 10 Rep max Power Clean
2) In 10 minutes
750m Row
50 Wall Balls
AMRAP Burpees over Rower

Tuesday 1/16/18
comp
max bar muscle ups or max c2b

amrap 8
6 alternating pistols
8 db gto 50, 35

class
1) Split Jerk 3-2-2-1-1
2) Emom 10 -both in same minute
20 double unders
3 jerks at 65% of max jerk on day

Wednesday 1/17/18
comp
60 hip ext
30 back ext
banded scap retractions 3×25 each position A/T/Y
5×10 ring rows – very strict form. low elevation should be 10 in row.
4×5 Saftey sq bar 70-75% of back sq

class
AMRAP 15
12 Knees to Elbow
3 Power Snatches 165, 115
15 Pull Ups
3 Power Snatches

Thursday 1/18/18
comp
rest
class
1) Hang Clean 3×[email protected]%    2×[email protected]%
2) AMRAP 8
12 Alternating DB GTO 50, 35
10 Burpees

Friday 1/19/18
comp
Amrap 8
7 hang cleans 135, 95
10 burpees

class
6-8 Rounds Not For Time
<div class=”post-content the-content”>

6 Strict ring dips
8 Overhead squats, 3 second decent, 2 second pause at bottom
10 Ring row, brief pause at both extension and contraction

</div>
Saturday 1/20/18
comp
3 RFT
60 cal row
15 Chest to bars

Deadlifts 5×[email protected]%

class
with a partner
8 Rounds for Time (cap 20)
20 Toes to Bar
20 Walking Lunges
20 Med Ball Cleans 20, 14

Monday class:
7 Sets AHAP.  Climbing if allowed.
4 Deadlifts + 2 Power Cleans + Hang Clean + 2 Front Squats
Monday 1/22/18
Bonus Workouts for this week:
Partner Wod: 5k row for time. One person rows at a time.
Individual Wod: CF Games 18.0
21-15-9
DB GTO 50, 35
Burpees over DB
**Use the new games standards on movements.

comp
split jerk 5×[email protected]%
Amrap 10
10 Push press 75, 55
25 double unders
10 cal row

Monday class:
7 Sets AHAP.  Climbing if allowed.
4 Deadlifts + 2 Power Cleans + Hang Clean + 2 Front Squats

Tuesday 1/23/18
comp
1) band flys AYT 3×15 each position.  huge focus on the eccentric portion through lat and sub scaps
2) seated single arm kb press 7×5 each arm.  focus on keeping trunk stable through press
3) db RDL 3 seconds down 3 seconds up. 5×5
4) 50 wall balls 30, 20.  as few sets as possible

class
5 Rounds, each for time.  4:00 minute timer
10 Chest to Bar Pull Ups
20 Push Ups
30 Sit Ups
40 Double Unders
*cap each round at 3:30 to ensure at least 30 second rest.

Wednesday 1/24/18
comp

class
AMRAP 15
10 Deadlifts 155, 105
10 Toes to Bar
7 Shoulder to Overhead 155, 105
2 Rope Climbs

Thursday 1/25/18
comp
rest
class
Snatch 2×[email protected]%  4×[email protected]%  4×[email protected]%,  1-1

Friday 1/26/18
comp
21-15-9
power clean 135, 95
box jumps 24, 20

class
1) EMOM 10
1 gymnastics goat movement
2) Back Squat 2×[email protected]%

Saturday 1/27/18
comp
clean and jerk 10×[email protected]%
back squat 4×[email protected]%
class
Amrap 7
6 Handstand Push Ups
8 Burpees
Rest 3
Amrap 7
8 Pull Ups
12 Wall balls 20, 14

Monday 1/29/18
Bonus:
Partner: Amrap 12; switch after complete rounds
6 burpees
12 ball slams, 30, 20
Individual:
Redo your least favorite/worst performance/never want to see again open workout. If you’ve never done one take a look at years past and choose accordingly.
Comp:
Amrap 15 bike, rest 15, Amrap 15

Class:
Open wod 14.4
Amrap 14
60 Cal Row
50 Toes to Bar
40 Wall Balls 20, 14
30 Power Cleans 135, 95
20 Muscle Ups

Tuesday 1/30/18
comp
1)emom 10
6 chest to bar &amp; 6 wall balls 30, 20
2)2 snatch deadlift + hang below knee snatch   7 sets @80%

class
1) Push Press 3-3-3-2-2

2) AMRAP 8
7 Push Press 75, 55
7 Power Snatches 75, 55
25 Double Unders

Wednesday 1/31/18
comp
5x1k row; rest 2 minutes between sets.

class
Part 1)AMRAP 12
14 Alternating DB Snatches 50, 35
7 OH DB Walking Lunges on each arm
14 Pull ups
Part 2)***At 12 minutes you have a 7 minute window to build to max clean and jerk

Thursday 2/1/18
comp
rest
class
AMRAP 15 bike max calories
rest 15
AMRAP 15 bike max calories

Friday 2/4/18
comp
1) amrap 8
6 alternating Pistols
2 bar muscle ups

2) Deadlift 5×[email protected]%

class
emom 20
odd minutes goat movement 1
even minutes goat movement 2

Saturday 2/3/18
comp
Pick an open wod if have not already done the bonus wod

class
For Time with a partner (cap 20)
100 Pull Ups
50 Burpee wall ball over box
100 Deadlifts 135, 95
50 Burpee wall ball over box
100 Hang Power Cleans 135, 95
50 Burpee wall ball over box

Monday 2/5/18
Bonus week 4
Partner:
4 Rounds For Time.  One person works at time.
40 knees to elbow
40 double DB deadlift 50, 35
40 double DB shoulder to overhead 50, 35
Individual:
repeat of 25 minute assault bike
comp
50 hip ext
30 back ext
power clean 6×[email protected][email protected] -off pc 1rm
5×12 toes to bar
class
AMRAP 20
5 Handstand Push Ups
20 Double Unders
5 Power Snatches 135, 95
20 Air Squats

Tuesday 2/6/18
comp
BP shoulders
banded strict press 5-5-5-5
EMOM 12
pick 2 goats to do in same minute

class
Partner wod
AMRAP 25
80 Calorie Row
70 Sit Ups
60 DB Snatch 50, 35
50 Wall Balls 20, 14
40 Pull Ups
30 Burpees over DB

Wednesday 2/7/18
comp
extra 30 min mobility/stretch/activation
split jerk.  build to max
then 7×[email protected]% of max on day
class
6 Rounds not for time
5 Bench Press
10 Toes to Bar
12 Chest to Bar Pull Ups

Thursday 2/8/18
comp
no extra
class
power clean
[email protected]%, 2×[email protected]%, 3×[email protected]%,  3×1 open

Friday 2/9/18
comp
no extra
class
EMOM 30. alternate each minute.
1) 3 Deadlifts @ 80%
2) 6-8 Ring Dips
3) 8-10 Strict Pull Ups

Saturday 2/10/18
comp
no extra
class
For Time
1,500m Row
30 Shoulder to Overhead 185, 130
60 Abmat Sit Ups
30 Thrusters 135, 95
60 Abmat Sit Ups

Monday 2/12/18
comp
3×25 banded flys A Y T
3×25 banded rotator cuff isolation. both internal and external
75 hip ext
40 back ext
30 pistols (alt)
30 strict hspu
not for time
class
Nutrition Challenge Baseline REtest
1) 10 Rep max Power Clean
2) In 10 minutes
750m Row
50 Wall Balls
AMRAP Burpees over Rower

Tuesday 2/13/18
comp
bike 45 min amrap

class
1) Split Jerk 3-2-2-1-1
2) Emom 10 -both in same minute
20 double unders
3 jerks at 65% of max jerk on day

Wednesday 2/14/18
comp
EMOM 20
odd min goat 1
even min goat 2
class
15 minute Up Ladder 3-6-9-12…
Thrusters 95, 65
Toes to Bar
Power Snatch 95, 65
Pull Ups

Thursday 2/15/18
comp
class
EMOM 20
Goat
<p class=”btwb”>Friday 2/16/18
comp
no extra
class
Open Wod 17.1
For time:
10 Dumbbell Snatches (50, 35)
15 Burpee Box Jump Overs (24, 20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs</p>
Time Cap: 20 minutes

Saturday 2/17/18
comp
no extra
class
AMRAP 20
2 Ground to Overhead 225, 155
20 Walking Lunges
8 Knees to Elbow
8 Handstand Push Ups
8 Pull Ups

Monday 2/19/18
comp
amrap 12
bike 15 cals
10 push ups

class
4 Rounds for Time
15 Overhead Squats 95, 65
20 Box Jumps 24, 20
20 Pull Ups

Tuesday 2/20/18
comp
Back Squat
[email protected]%

class
Push Jerk
5-5-3-3

AMRAP 8
10 Shoulder to Overhead 115, 80
30 Double Unders

Wednesday 2/21/17
comp
15 min bike easy.
20 min mobility problem areas
class
1. EMOM 10
3 TnG Power Snatch

2. EMOM 10
2 Clean &amp; Jerk

Thursday 2/22/18
comp
no extra
class
EMOM 20
Odd minutes Goat movement 1
Even minutes Goat movement 2

Friday 2/23/18
comp
no extra
class
18.1 open
AMRAP 20
8 Toes to Bar
10 DB Hang clean and jerk 50, 35
14/12 Cal Row

Saturday 2/24/18
comp
rest if needed and just come to open gym to move around or do class if feel good
class
4 Rounds for Time
400m Run
15 Front Squats
20 Deadlifts
115/80

Monday 2/26/18
18.1 open wod
Or
EMOM 10
2 Muscle Ups. -bar or rings. pick which is worse.
scale to 4 chest to bar pull ups

class
Power Clean
5-5-5

For Time – cap 10 minutes
60 cals bike
60 Kettlebell swings 53, 35
200 Double Unders

Tuesday 2/27/18
comp
Deadlift 5×5 climbing
emom 7
4-6 hspu.  if possible use game standard and have someone judge you.
class
AMRAP 15
10 Chest to Bar pull ups
10 Wall Balls 20, 14
5 Burpees

Wednesday 2/28/18
comp
15 min bike easy.
20 min mobility problem areas
class
1. EMOM 10
3 Hang Snatches

2. EMOM 10
3 Ground to Overhead (155, 105) + 5 Box Jumps 24, 20

Thursday 3/1/18
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2

Friday 3/2/18
comp
open wod
class
Open WOD 18.2
In 12 Minutes
Part 1: For Time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
DB Squats 50, 35
Bar facing burpees
Part 2: in remaining time
Max Clean

Saturday 3/3/18
comp
no extra
class
5 Rounds for Time
12 Push Jerks 135, 95
15 Pull Ups

Monday 3/5/18
comp
open wod
or
AMRAP 10
15 Bike cals
2 muscle ups

class
Push Jerk
5-5-5
AMRAP 12
6 Handstand Push Ups
25 Double Unders

Tuesday 3/6/18
comp
2 RFT
Row 750m
25 GHD sit ups

class
For Time
20 Chest to Bar Pull Ups
50 Power Snatches 75, 55
20 Chest to Bar Pull Ups
50 Wall Balls 20, 14
20 Chest to Bar Pull Ups
50 Kettlebell Swings 53, 35

Wednesday 3/7/18
comp
easy bike 20-30 minutes
mobility
class
1) Deadlift 6×3 @ 75-80%
2) 40 Strict Toes to Bar

Thursday 3/8/18
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2

Friday 3/9/18
comp
no extra
class
Open Wod 18.3
2 Rounds for time cap 14
100 Double Unders
20 Overhead Squats 115, 80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches 50, 35
100 Double Unders
12 Bar Muscle ups

Saturday 3/10/18
comp
no extra
class
Up Ladder 20 minutes. with a partner
1 Power Clean 155, 105  increase by 1 each round
2 Wall Balls 20, 14  increase by 2 each round

Monday 3/12/18
comp
Back Squat
[email protected]%
class
Split Jerk 2-2-2-2
AMRAP 10
6 Handstand Push Ups
14 DB Overhead Walking Lunges 50, 35

Tuesday 3/13/18
comp
class
snow day
AMRAP 15
10 Push Ups
15 Sit ups
20 Squats

Wednesday 3/14/18
comp
2k row
class
No class at 5:30am.  Schedule as usual remainder of the day.
Power Snatch
3-3-2-2
EMOM 10
3 Deadlifts at bodyweight
5 Box Jumps 24, 20

Thursday 3/15/18
comp
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 3/16/18
comp
class
Open wod 18.4
For Time.  Cap 9 min
21-15-9
Deadlift 225, 155
HSPU
21-15-9
Deadlift 315, 205
HS Walk 50 feet

Saturday 3/17/18
comp
no extra
class
AMRAP 25
Partner WOD.  Complete full round then switch.
6 Chest to Bar Pull Ups
8 Burpees
10 Squats

Monday 3/19/18
comp
for time
50 cals bike
2k row

class
Hang power clean &amp; Push Jerk
5-5-5-3-3

60 Strict Pull Ups.  partition as needed.

Tuesday 3/20/18
comp
bp shoulders
back flys w/band 3×20 A/Y/T
50 ghd sit ups
50 hip ext
50 back ext
class
1) 10 minutes to build to 1rm thruster (from floor)

2) For Time
21-15-9
Burpees
Thrusters 95, 65

Wednesday 3/21/18
comp
30 min easy bike
30 min targeted mobility and activation work
class
AMRAP 15
10 Toes to Bar
12 Kettlebell Swings 53, 35
14 Box Jump Overs 24, 20

Thursday 3/22/18
comp
no extra
class
Power Snatch
5-5-3-3-2-2-1

Friday 3/23/18
comp
class
Goat Day or Open WOD

Saturday 3/24/18
comp
class
18.5 Open Wod Throwdown
11.6 wod repeat
7 minute up ladder by 3 reps
3 Thursters 100, 65
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
etc…

Monday 3/26/18
comp
no extra this week
class

AMRAP 15
40 Double Unders
20 Abmat Sit Ups
8 Power Cleans 135, 95

Tuesday 3/27/18
comp
class
EMOM 10
high hang snatch + hang snatch + hang below knee snatch

Alternate sets
5×7 (each arm) DB Row
5×7 (each arm) DB Single Arm Seated Strict Press

Wednesday 3/28/18
comp
class
Row 10 minutes for cals
rest 10 minutes
Bike 10 minutes for cals

Thursday 3/29/18
comp
class
Push Jerk
[email protected]%  4×[email protected]%
EMOM 10
5-8 Toes to Bar

Friday 3/30/18
comp
class
Deadlift
[email protected]%

AMRAP 7
6 DB GTO 50, 35
8 Burpees

Saturday 3/31/18
comp
class
Teams of 4
2k row {switch every 200m}
50 Push Ups
100 Front Squats
50 Push Ups
100 Pull Ups
50 Push Ups
100 Hang Power Cleans
50 Push Ups
100 Deadlifts
50 Push Ups
115/80

Monday 4/2/18
comp
emom 10
2 power cleans + hang clean + 2 jerks
Back squat 3×[email protected]%

class
5 Rounds for Time
16 KB OH walking lunges 53, 35
14 KB Snatches
12 Pull Ups

Tuesday 4/3/18
comp
5×5 glute ham raise
5×12 ghd sit ups
3k Row for time

class
For Time
12-9-6
Snatch 135, 95
27-21-15
Burpees

Wednesday 4/4/18
comp
bike 7 rounds
3 minutes max cals
1 minute off

class
5 Rounds. NFT
Push Press max reps @ 65%
Strict Pull Ups max reps

Thursday 4/5/18
Back Squat 4×[email protected]%

Tabata max cals bike
Tabata abmat sit ups

Friday 4/6/18
comp
7 sets ghd holds.
3 reps. in glute ham raise setting.  hold parallel to floor 10 seconds then 1 hip extension into next hold.
100 banded hamstring curls.  use a bench and band around pu rig
50 back ext
deadlift 3 second pause 3 inches off ground
[email protected]%

class
3 Rounds for Reps
1 minute Burpees
1 minute Wall Balls 20, 14
1 minute Box Jumps 24, 20
1 minute KBS 53, 35
1 minute Row
1 minute Rest

Saturday 4/7/18
comp
1)emom 10
2 hang snatch
2)extra mobility

class
6 Rounds for Time
8 Power Clean 155, 105
10 Push Jerk
12 Toes to Bar

Monday 4/9/18
comp
bp shoulders
back flys 3×25 3 position
100 banded ham curls
5k row for time

class
AMRAP 20
400m Run
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats

Tuesday 4/10/18
comp
emom 10
2-3 muscle ups
or mu transition emom.   *add in 20 extra ring pull ups &amp; dips NFT after emom
snatch balance 2-2-2-2-2
1 mile run NFT

class
1) 15 minutes
build to max clean double
2) Clean grip deadlift
[email protected]%

Wednesday 4/11/18
comp
emom 12
same min
7/5 bike cals
5 Handstand Push Ups

class
1) Back Squat
[email protected]%  2×[email protected]%

2) For Time
30-20-10
KBS 70, 53
Knees to Elbow

Thursday 4/12/18
comp
rest
class
10 Rounds for Time (cap 20)
200m Run
7 Handstand Push Ups

Friday 4/13/18
comp
build to max jerk from rack
double tabata on rower for cals

class
1) 100 Banded Hamstring Curls NFT
2) Build to 1 rep max back squat

Saturday 4/14/18
comp
emom 15
clean &amp; jerk 70% 1rm

class
3 Rounds for Time
800m run
20 Power snatches 105, 75
30 Pull ups

Monday 4/16/18 —-kick off—-
comp
1) snatch pull
[email protected]% of 1rm sn
2) standing single arm db press
12-12-12-12 each arm
3) weighted pull ups  10-10-10
4) strict knee to elbow 3×20
class
12 minutes to build to max
Power Clean + 5 Push Press

Back Squat
[email protected]%

Tuesday 4/17/18
comp
1)waiter walk 4 lengths of the gym. switch arms each time
2)Bench Press 3×[email protected]%  then 6-8 for max weight
3)DB bench fly 2×12 go close to failure
4)weighted dips 2×10
5)close grip bench press

class
For Time
50-40-30-20-10
Wall Balls 20, 14
Abmat Sit Ups

Wednesday 4/18/18
comp
Back Squat 3×5 @ 75%
RDL 12-15
Front Rack Lunges 6-8-10
Narrow Stance Back Squat 10-10  *feet should be parallel and heel raised. goal is quad loading
Glute ham raise 2 sets 10-15 reps. come as close to failing without actually failing in rep range.

Class
AMRAP 18
12 Ground to Overhead 135, 95
8 Strict Pull Ups
400m Run

Thursday 4/19/18
comp
rest
class
1) 3 Rounds for Time. cap 10 minutes
20 Toes to Bar
15 Ring Dips
30 Push Ups

2) Back Squat 3×[email protected] 75%

Friday 4/20/18
comp
Standing band twists 3×10 each side
Wide grip strict pull ups 3×10-15 reps
DB Side raises 2×10-15 reps. aim to reach failure in rep range
2 mile run

class
Build to 3 RM Clean and Jerk

For Time
Bike  75/55 cals
400m Run
30 Burpees

Saturday 4/21/18
Build to 3rm snatch
back squat 3×[email protected]%
Bench Press build to 10rm
bench press 12-15

Class
Partner Wod
AMRAP 20
7 Chest to Bar Pull Ups
8 Shoulder to Overhead 105, 75
15 Deadlifts 105, 75
200m Run

Monday 4/23/18
comp
Build to max PC + 5 PP
Snatch pull 5×[email protected] 100-120%
Pendlay row 3×6
Class
1) Back Squat
3×6 @70% + 0-10lbs
2) DB Backward Lunge 3×12 each leg
3) side plank 4×30 second hold each side

Tuesday 4/24/18
Comp
clean and jerk
[email protected]% 4×[email protected]%
snatch
[email protected]% 3×[email protected]% 2×[email protected]%
class
4 Rounds NFT. alternate sets.
12 Wide grip pull ups
12 Single Arm DB press each arm
35 Russian Swings – heavy

Choose one of the following:
AMRAP 15 bike max cals
AMRAP 15 row max distance
2 Mile Run.

Wednesday 4/25/18
comp
bench press 3×3 @ 85% + 0-10#
bench press 8-12
DB flys 10-15
weighted dips 8-10

class
Back Squat 3×5 @ 75% + 0-10#
Narrow stance back squat 10-10-10

Choose one of the following – Cannot repeat from previous day:
AMRAP 15 bike max cals
AMRAP 15 row max distance
2 Mile Run.

Thursday 4/26/18
comp
rest
class
bench press 3×3 @ 85%
bench press 6-8-12-15

Choose one of the following – Cannot repeat from previous 2 days:
AMRAP 15 bike max cals
AMRAP 15 row max distance
2 Mile Run.

Friday 4/27/18
comp
1)Single arm farmer carry ahap  4x each arm. length of gym
2)Deadlift 5-5.  heavy, no straps
3)*pick one have not done.  Bike/Row/Run
class
1) 12 minutes to build to max set
Snatch + Hang Snatch + TnG Snatch

2) AMRAP 10
8 Deadlifts 185, 125
12 Toes to Bar

Saturday 4/28/18
comp
clean 3×3 @80%  from blocks at knee
Back squat 3×[email protected]% +0-10
glute ham raise 2 sets 12 to 15 reps each
landmine oblique twists 4×10 each side
DB side raise 2×12

class
AMRAP 20
200m Run
20 Air Squats
5 Jerks 185, 125
10 Chin ups

Monday 4/30/18
comp
Snatch pull 3×[email protected] 110-125%
DB Row 3x 12 to 15 reps.  aim to reach failure each set
*do 3×6 back squats not 3×5 from last week.
*60 kte not 40

class
Build to max
1) Power Clean + 5 Push Press
2) Back Squat
3×5 use 0-10# more than last week (Wednesday) on sets
3) 40 Strict knees to elbow

Tuesday 5/1/18
clean pull 3×[email protected]%
standing single arm DB press 4×12 each arm
x10 – 1 mu + 3 ring dip (press out of first mu does count as 1)

class
1) build to max 3 front squats + 2 jerks
2) bench press 3×3 @ 0-10# more than this set last week

Wednesday 5/2/18
comp
rest day
class
4 Rounds
800m Run for time
rest as needed between rounds.

Thursday 5/3/18
comp
4x800m run. rest as needed
clean and jerk – build to heavy double at 80%.  if that feels good/easy go up some more.
glute ham raise 2 sets 12-15 reps each
**back squat should be 3×5 +0-10 from this set last week

class
1) Snatch – build to 3rm for day
2) back squat 3×[email protected]+0-10
3) side plank hold 4×30 seconds each side

Friday 5/4/18
comp
Strict chin ups 3×10 – add weight if can do unbroken
barbell row (double overhand) 2×12
db side raise 2 sets 12-15 reps each
half kneeling kb or db press. 4×12 each arm.  side with kneed on the ground should be the side you press overhead with.  maintain posture through the press.

class
3 Rounds for Time
10 Toes to Bar
20 Wall Balls 20, 14
10 Chest to Bar
20 Deadlifts 185, 130

Saturday 5/5/18
comp
drop snatch  3×[email protected]% 1rm sn
bench press 3×[email protected]%-80%
back squat 3×4 0-10# heavier than last saturday
skater squats 4×15 each leg
class
6 Rounds for Time
400m Run
12 Burpees
12 Pull Ups

Monday 5/7/18
comp
should be done back to back. form controlled. high but not max intensity.
1 mile run.
10 min row
10 min bike
15 min mobility

class
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105

Tuesday 5/8/18
comp
build to max on day:  Power Clean + 4 Push Press
Gluet ham raise 2×12
Single leg RDLs with KB each hand 4×12 each leg
Single leg bench step ups DB/KB 4×12 each leg
class
1) build to max on day:
snatch + hang below knee snatch + hang above knee
2) Back Squat 3×5 add 0-10# from last week

Wednesday 5/9/18
comp
Standing single arm DB press 4×12 each arm
block cleans 3×[email protected]%
alternate sets. 2x 10 to 15 reps (each movement). aim to reach failure
DB side raises
Bent over DB back fly
Landmine Oblique twists  4×10.  quality-not too heavy
class
1) 3 Rounds for Time
400m Run
30 Walking lunge steps with DB overhead 50, 35
12 Chest to Bar Pull Ups

2) Front Squats  4×[email protected] 85%

Thursday 5/10/18
comp
rest
class
1) Bench press 3×3 +0-10# from last week
2) Close grip bench press  8-10-12
3) AMRAP 10
Bike max cals

Friday 5/11/18
comp
mile run – steady hard run
Bench press 3×3 +0-10# from last week
Close grip bench press  8-10-12
mile run
class
Romanian Deadlift 2×15 heavy but maintain quality reps
Back Squat  3×4 + 0-10# from last set at rep scheme
Weighted Pull Ups 3×10

Saturday 5/12/18
comp
build to max: Snatch + hang snatch
clean pull 3×5 @ 110-120% of 1rm
barbell carry (back rack) – 6 lengths of the gym – get heavy
class
Parnter WOD
1,500m Row
then
5 Rounds
200m run together
6 Rope climbs
then
5 Rounds
2oom run together
20 alternating burpees

Monday 5/14/18
comp
Bench Press 3×[email protected]%
Bench Press 6-8
strict ring dips 30 reps
ring rows 50 reps.  adjust horizontal plane to make more/less difficult.
class
Back Squats
3×4 + 0-10# from last time at rep scheme
Skater Squats
4×15 each leg
Single Leg RDL with KBs
4×12 each leg

Tuesday 5/15/18
comp
bulletproof shoulders
push jerk 4×[email protected]%
back extensions 3×12
mile run

class
AMRAP 15
75 Double Unders
15 Toes to bar
10 kettlebell swings 70, 53

Wednesday 5/16/18
comp
Snatch 3×2 @ 80-85%
Clean and jerk 2×3 @ 80-85%
front squat 2×3 @ 85%

class
For Time
1 Mile Run
75 Pull Ups
1 Mile Run

Thursday 5/17/18
comp
rest
class
Clean and Jerk 2×[email protected] 75-80%  2×[email protected]%
Bench Press 3×[email protected]%
Strict Ring Dips 30 reps

Friday 5/18/18
comp
rest day
do class warm up.  then extra mobility and activation work.

class
Press 3×[email protected] 65%
Deadlift 3×[email protected] 75%
Back Squat 3×[email protected] 85%

Saturday 5/19/18
comp
3×5 @ 65%
Deadlift 3×[email protected] 75%
Back Squat 3×[email protected] 85%

class
AMRAP 30
400m Run
10 Burpees
400m Run
10 Chest to Bar Pull Ups

Monday 5/21/2018
Comp
2k row for time
Snatch Pull 3×[email protected]
Power Clean + Push Press:  build to max
Single Arm farmer carry AHAP  4 lengths of gym total

class
1) Front Squat: build to max
2) DB Split Squats  3×20 each leg

Tuesday 5/22/18
comp
no extra
class
AMRAP 15
200m Run
7 Pull Ups
7 Handstand Push Ups

Wednesday 5/23/18
comp
Drop Snatch 3×3 @ 50-60%
1-2 Mile run moderate
class
Clean + 3 Split Jerk   3 sets @ 70-75%
Back Squat 3×3 @ 75%
Side Plank holds 4×30 seconds each side

Thursday 5/24/18
comp
rest
class
For Time
2k Row
1 mile run

Friday 5/25/18
comp
Front Squat 2×[email protected]%
DB backward lunge 3×20 alternating legs
emom 10
2-3 muscle ups
class
Build to max Snatch for day
Build to max Clean and Jerk for day

Saturday 5/26/18
comp
bench press 3×[email protected]%
hang below knee clean 4×[email protected]%

class
For Time
21-15-9-6-3
400 Run
Deadlifts 225, 155
Toes to Bar

Monday 5/28/18
comp/class
Murp
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile

Tuesday 5/29/18
comp
class only
Class
7 Rounds for time
200m Run
40 Double Unders
20 Abmat Sit Ups

Wednesday 5/30/18
comp
50 hip ext
power clean 4×3 @ 75% of 1rm power clean
deadlift build to 90-95% 1rm

class
Back Squat build to 90-95% 1rm
Bench Press build to 90-95% 1rm

Thursday 5/31/18
comp
rest
class
For Time
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead 105, 73
Power Cleans
Lateral Bar Hop Burpees

Friday 6/1/18
comp
For Time
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead 105, 73
Power Cleans
Lateral Bar Hop Burpees

class
1)Back Squat build to 1RM
2)Bench Press build to 1RM

Saturday 6/2/18
comp
no extra work. class wod only
class
Partner WOD
2 Rounds for Time
50 Thrusters 95, 65
60 Calories
520m Run together
50 Chest to Bar Pull Ups
60 Calories
520m Run together

Monday 6/4/18
comp
Snatch Balance 3×3 80% –* add in during class after pulls
front squats 3×[email protected]%
skater squats add in 2 extra sets for a total of 4 during class

class
Snatch pull 5×5 @ 100-110
Snatch 3×3 @ 75%
Skater Squats 2×15 each leg

Tuesday 6/5/18
comp
Weighted pull ups 2×10 regular grip.  2×10 wide grip
DB row 3×12
Standing single arm DB press 3×12 each arm
DB side raises 2x 10-15 reps
DB bent over side raises
class
Deadlift 3×3 @ 80%

AMRAP 12
5 Handstand Push Ups
10 Pull Ups – gymnastic kip only; no butterfly allowed
30 Double Unders

Wednesday 6/6/18
comp
emom 10
2 sets(1 mu + 2 dips).  adjusts scheme to ability.
landmine twits 4×10 each side

class
1) Build to max for the day
3 Front Squats + 2 Jerks
2) Clean 3×3 @ 75%
3) 40 Strict toes to bar

Thursday 6/7/18
comp
rest
class

Back Squat
6 Rounds.  rest between rounds (2-3 minutes)
Run 520m

Friday 6/8/18
comp
6 rds 520m run.  rest 2-3 min.  score each rd.

class
Bench Press 3×[email protected]%
Bench Press 8-10
Half kneeling upside down contralateral KB press  4×12 each arm

Saturday 6/9/18
comp
Back Squat 35 @75%
Deadlift 3×[email protected]%

class
Partner wod
AMRAP 13- alternate full rounds
3 Power Cleans 135, 95
6 Push Ups
9 Squats
Then
6 minutes to build to max clean and jerk.  score combined max lift both partners.

Monday 6/11/18
comp
row 6x500m

class
Strict Press 4×[email protected]%
Back Squat 3×[email protected]%
Skater Squats 4×15 each leg

Tuesday 6/12/18
comp
hang snatch 3×[email protected] 75%
pendlay row 5×5

class
1) 12 minutes to build to max
BTN jerk + 2 OHS
2)  3 Rounds
AMRAP 3 bike cals. rest 3

Wednesday 6/13/18
comp
30 min mobility
2 mile run. hard but not pr attempt

class
10 Rounds for Time
7 Burpees
8 DB Ground to Overhead 50, 35
9 Knees to Elbow

Thursday 6/14/18
comp
rest
class
For Time
Row 1,000m
Run 2 miles

Friday 6/15/18
comp
Push Press 4×5 @ 65%
Back Squat 3×[email protected]% –best to do after bs jerk complex before split squats

class
1) Build to Max in 12 minutes
Clean + Hang Clean + Clean

rest &amp; reset 5 minutes

2) Build to Max in 12 minutes
3Back Squat + 2 Jerks

3) Split Squats with DB or KB 3×15 each leg

Saturday 6/16/18
comp
bench press 3×5%75%
bench press 8-12
strict ring dips 3x 8 to 12 reps. add weight if can do over 12
class
T.U.P.
15-12-9-6-3 reps for time of:
Power cleans 135, 95
Pull-ups
Front squats 135, 95
Pull-ups

Monday 6/18/18
comp
1) build to max
Snatch + 2 OHS
2) behind neck snatch grip push press 6-6-6
3) build to max 3 rep hang clean

class
Deadlift 3×[email protected] 75%
RDL 3×12
DB rows 3×8 each arm
Weighted Pull ups 3×10

Tuesday 6/19/18
comp
1) standing single arm db press 4×12 each arm
2) landmine oblique twist 4×10 each side
3) For Time
100 cals bike
then 800m run

class
1) Front Squat 4×[email protected]%
2) AMRAP 10
14 KB Front Rack walking lunge steps 53, 35
14 Push Ups

Wednesday 6/20/18
comp
50 hip ext
50 ghd sit ups
clean pull 3×[email protected]%
hang below knee power clean 3×[email protected]% of max clean
class
4 Rounds for Time
400m Run
12 Handstand Push Ups
12 Chest to Bar Pull Ups

Thursday 6/21/18
comp
class
1) behind neck snatch grip push press 6-6-6
2) build to max
Snatch + 2 OHS
3) build to max 3 rep hang clean

Friday 6/22/18
comp
Pendlay Barbell Rows 5-5-5-5
half kneeling unilateral single arm kb press 4×10 each arm
bird dogs 4×12 each side
class
1 mile run for time
rest 10 minutes
1 mile run for time

Saturday 6/23/18
comp
front squat + Push jerk 2-2-2-1-1
Row 10x200m rest 1 min between sets

class
AMRAP 10, rest 5 AMRAP 10
400m Run
20 Wall Balls 20, 14
10 Burpees

Monday 6/25/18
comp
bench press 3×[email protected]%
clean pull 3×[email protected]
1 mile run around 80%
class
Build to max for the day
snatch + hang snatch + TnG snatch
Back Squat
[email protected]%

hockey 1
squat basics.
back squat 6×5  form dependent
wod for time 21-15-9
ball slams
burpees

Tuesday 6/26/18
comp
clean and jerk 3×[email protected]%
Bike 10 minutes
sprint 30 seconds. easy 30 seconds

class
Alternate sets
Deadlift 3×4 @ 80% &lt;no mix grip&gt;
kb/db Split Squat  3×15 each leg

For time
50-40-30-20 Air Squat
30-20-10-5 Toes to Bar

Wednesday 6/27/18
comp
active recovery day. No class wod.
20 minutes bike
1 mile jog
20-40 minutes roll out. mobility. activation. stretch work

class
5 Rounds for time
400m Run
10 Ground to Overhead 135, 95
10 Bar Facing Burpees

Thursday 6/28/18
comp
5 Rounds for time
400m Run
10 Ground to Overhead 135, 95
10 Bar Facing Burpees

class
Bench Press 4×[email protected]%
Front Squat 3×[email protected] 75%
40 Strict Pull Ups.

Friday 6/29/18
comp
half kneeling landmine press 3×12 each arm
glute ham raise 2×12
build to 3rm deadlift

class
1) Build to 2 rep max clean and jerk
2) Back Squat   3×6 @70%

Saturday 6/30/18
comp
Build to 2 rep max snatch
class
AMRAP 25 with a parnter
Run 520 Loop
60 Wall Balls 20, 14
Run 520 Loop
40 Pull Ups
Run 520 Loop
20 Deadlifts 275, 195

Monday 7/2/18
comp
Strict press 3×[email protected]%
cleans 3×[email protected]%
RDL 3×12
DB backward Lunges 3×20 alternating legs

class
Build to Max
3 Back Squats + 2 Jerks

Back Squat  3×4 add 0-10# to what you did at rep scheme last time

Tuesday 7/3/18
comp
no extra
class
“Rene”
7 Rounds for Time
400m Run
21 Walking Lunges
15 Pull Ups
9 Burpees

Wednesday 7/4/18
no classes

Thursday 7/5/18
comp
Banded strict press with 2 second hold at top and in rack position,  5×3
Power clean &amp; Push press 4×[email protected] of cj
class
EMOM 10
Power Snatch +OHS +Hang pwr Snatch + OHS
Alternate Sets
Strict Pull Ups 5×10
DB T push ups 5×12

Friday 7/6/18
comp
back ext 5×10
bird dogs 4×12 each side
single arm farmer carry 5 carries each arm length of the gym

class
Deadlift
3×5 @ 75% + 0-10#
Back Squat
4×3 @ 85%

Saturday 7/7/18
comp
build to max hang clean
bench press 6-8-10
close grip bench reach failure between 6 to 12 reps for 2 sets
class
For Time
30 Clean and Jerks 135, 95
1 Mile Run
50 Toes to Bar
400m Run

Monday 7/9/18
comp
snatch pull 3×3 @ 110-125%
clean pull 3×5 @ 110-120%

Class
10 Rounds for Time
30 Double Unders
6 Push Jerks 155, 105
10 Pull Ups

Tuesday 7/10/18
comp
amrap 12
bike 30 seconds on max cal.  30 seconds easy
class
Power Snatch 3×[email protected] 70-75% of 1rm snatch
Back Squat 3×[email protected] 80%
Split Squat 2×12 each leg

Wednesday 7/11/18
comp
easy mile run or 15 min bike
20 min of extra mobility/activation work
20 min of gymnastic goat work.  can either be emom format or drill work.
not super volume heavy.

class
“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps 24, 20
30 Wall Balls 20, 14

Thursday 7/12/18
comp
rest
class
EMOM 20
odd minutes gymnastics goat 1
even minutes gymnastics goat 2

Friday 7/13/18
comp
no extra
class
Max Snatch
Max Clean and Jerk

Saturday 7/14/18
comp
In 15 minutes:
100 cals bike
build to 3 rep max front squat in remaining time (from rack)
score weight.

class
4 Rounds for time
400m Run
12 Deadlift 225, 155
15 Chest to Bar Pull Ups

Monday 7/16/2018
Comp
AMRAP 12
10 Toes to Bar
5 squat cleans 155, 105
10 bar facing burpees

Class
3 Rounds for Time
800m Run
40 Kettlebell Swings 53, 35
75 Squats

Tuesday 7/17/18
comp
bike 5×3 minutes for cals.  rest 2 minutes between sets
class
1) Build to max – 12 minutes
Power Clean + 5 Push Press
2) Bench Press 4×2 @ 80%
3) Bench Press 6-8

Wednesday 7/18/18
comp
build to 3 rep max snatch
snatch pull 5×3 100-120%

class
AMRAP 15
30 Double Unders
5 DB push press each arm 50, 35
12 Pull Ups

Thursday 7/19/18
comp
rest
class
6 Rounds For Time
10 Toes to Bar
5 squat cleans 155, 105
10 bar facing burpees

Friday 7/20/18
comp
landmine oblique twist 4×10 each side
glute ham raise 2×12
Front Rack Lunges 3×12 each leg (do not alternate maintain foot position)

class
emom 10
1) 3 deadlifts + 3 hand cleans + 3 jerks
2) RDL 2×12
3) Back Squat 3×[email protected]%

Saturday 7/21/18
comp
build to max
clean + 2 jerks

Class
For Time
1 mile run
21 thrusters 95, 65
21 pull ups
800m run
15 thrusters
15 pull ups
400m run
9 thrusters
9 pull ups

Monday 7/23/18
Comp
100 banded hamstring curls
50 weighted hip ext
db row 5×8 each arm
50 strict ttb
*can partition reps

class
1) Amrap 10
10 push ups
10 wall balls 20, 14

2) deadlift 3-3-3-3

Tuesday 7/24/18
Comp
Snatch Pull 5×[email protected] 100-120%
Single leg RDL 4×12 each leg.  kb or db in each hand
Pendlay row 3×12
class
1) Build to max in 12 minutes
Power Clean + 5 Push Press
2) Alternate sets:
Back Squat 3×10 @ 65%
Skater Squats 3×15 each leg

Wednesday 7/25/18
comp
for time
2k row
5k bike

class
4 Rounds for time
40 Double Unders
20 KB Snatches (10 each side) 53, 35
20 Pull Ups

Thursday 7/26/18
comp
rest
class
For time
2k Row
5k Bike
Friday 7/27/18
comp
Bench Press 3×10 @ 60%
Bench Press 2 sets 6 to 12 reps max out on weight in that range
weighted dips 2 sets 8 to 12 reps

class
1) Build to 3RM clean and jerk
2) Back Squat
[email protected] 70% +0-10#

Saturday 7/28/18
comp
no extra work
class
AMRAP 20
teams of 2
1200m row – switch every 300m
40 power cleans 135, 95
40 shoulder to overhead 135, 95
40 burpees

Monday 7/30/2018
comp
Bird dogs 4×12 each side
Deadlift – 5-5-5
class
Build to max on both complexes
1) Snatch + Hang Snatch + TnG Snatch
2) Clean + Front Squat + Jerk

Tuesday 7/31/18
comp
1) glute ham raise 3×10
2) build to 3rm jerk
3) emom 10
8 burpees
2 muscle ups
*adjust numbers to fit the minute. ask if you’re not sure

class
For Time
1 Mile Run
50 walking lunges – kb front rack 53, 35
1 Mile Run

Wednesday 8/1/18
comp
DB bent over side raises 2×15
[email protected]% clean from blocks (or plates) – should be at knee height
emom 10
20 double unders
5 ttb

class
1) Front Squat 3×[email protected]%

2) 3 Rounds for Time
20 cals bike
15 Power Snatches 105, 73

Thursday 8/2/18
comp
rest
class
1) Build to 3rm split jerk. from rack
2) EMOM 10
8 Burpees
5 Toes to Bar

Friday 8/3/18
comp
Alternate sets
Farmer carry 8 lengths of the gym. AHAP
back rack Barbell carry 8 lengths of gym.  AHAP
Stone to shoulder 8×10 alternate shoulders

class
Back Squat 3×8 add 0-10# from last set
Weighted Pull Ups 4×10

Saturday 8/4/18
comp
Build to max
Power clean + Push Jerk + Hang Clean + Power Clean +Push Jerk
tabata x2; rest 5 minutes
bike max cals

class
AMRAP 20
10 Pull Ups
15 Push Ups
20 Wall Balls 20, 14

Monday 8/6/18
comp
bp shoulders
snatch pull 3×3 @ 110-125%
DB row  3 sets of 12-15 reps
emom 10
2-4 muscle ups.
*work drills if dont have mu and add in emom with pu/dips

class
12 minutes to build to max
Power Clean + 5 Push Press

3 Rounds for time cap 12
400m Run
8 DB Thrusters each arm 50, 35
16 Toes to Bar

Tuesday 8/7/18
comp
1) build to max
clean pull + clean + hang clean (above knee) + jerk
2) bench press 6-6-6-12

class
1) build to max
3 Front Squats + 2 Jerks

2) Back Squat 3×8 add 0-10# from last set

Wednesday 8/8/18
comp
1) Build to 3rm snatch
2) 21-15-9 for time
cals bike
burpees

class
3 Rounds for Time
800m Run
30 KBS 53, 35
10 Bar Muscle Ups

Thursday 8/9/18
comp
rest
class
1) Build to 2 rep max clean
2) Deadlift 3×[email protected] 80-85%

Friday 8/10/18
comp
1. GHR 2×12
2. Build to 2RM clean
3. deadlift 3×[email protected]&amp;5%

class
1) 2k row for time
2) Back Squat 3×6 @ 75% + 0-10#

Saturday 8/11/18
comp
bench press 3×[email protected]%
Build to heavy snatch balance
half kneling single arm landmine press 4×15 each arm
class
AMRAP 25
400m run
15 Push ups
20 Sit Ups
25 Walking Lunges

Monday 8/13/18
comp
glute ham raise 2×15
buildo to max: hang below knee snatch + hang above knee snatch
For time:
75 cals bike
30 burpees
class
1) Build to max in 12 minutes
Power Clean + 4 Push Press
2) Back Squat
[email protected]%
3) Split Squats  3×20 each leg.  Use DB or KB

Tuesday 8/14/18
comp
clean 3×[email protected]% from blocks above knee
DB side raises 2×10
DB bent over side raises 2×10
Standing single arm DB Press 4×12 each arm

class
1) Front Squat 3×5 @ 75%
2) For Time
1,500m/1,300m Row
100 hand release push ups
50 DB GTO 50, 35

Wednesday 8/15/18
comp
landmine oblique twits 4×10 each side
4x800m run, Rest 3 minutes between sets
class
Bench Press 3×3 @80%
Close grip bench press 2 sets of 6 to 12 reps
Deadlifts – build to heavy 3 rep for the day

Thursday 8/16/18
Comp
rest
Class
Run
4x800m; Rest 3 minutes between sets

Friday 8/17/18
comp
1) emom 10
10 cals bike
4 toes to bar

2) weighted ring pull ups 3×10

class
1) Back Squat 3×6 + 0-10#

2) For time
1k row
1 mile run

Saturday 8/18/18
comp
build to heavy 2 rep snatch balance
75 ghd sit ups
easy 1 to 2 mile run

class
AMRAP 21
15 Air Squats
9 Power Cleans 135, 95
6 Chest to Bar Pull ups

Monday 8/20/18
comp
farmer carry 10 lengths of the gym
bench press 3×[email protected]
bench press 2 sets 6 to 12 reps. reach failure in range
strict ring dips 40 reps

class
1) 10 minutes:
Build to max 3 rep clean thruster
2) Back Squat 3×3 @ 85% + 0-10#
3) Back Squat AMRAP 1 x 65% of 1rm

Tuesday 8/21/18
comp
no extra
class
7 Rounds for Time
100m Run
10 Burpees
100m Run
10 Knees to Elbow

Wednesday 8/22/18
comp
bird dogs 4×12 each side
snatch 3×[email protected]%
clean and jerk 2×[email protected] 80-85%
front squat 2×[email protected]%

class
AMRAP 6
5 Power Clean 155, 108
7 Handstand Push Ups
Rest 1 minute
AMRAP 6
10 Deadlifts 155, 108
12 Push ups
Rest 1 minute
AMRAP 2
Pull Ups

Thursday 8/23/18
comp
rest
class
snatch 3×[email protected]%
clean and jerk 2×[email protected] 80-85%
front squat 2×[email protected]%

Friday 8/24/18
comp
no extra work.
class
Back Squat 5×[email protected]%
alternate movements; 4 sets.
10 strict pull ups
10 each arm- half kneeling single arm DB press
20 russian twists

Saturday 8/25/18
comp
no extra
class
AMRAP 20
12 Toes to Bar
20 OH Walking Lunge Steps w/ plate 45, 35
100m farmer carry DB/KB

Monday 8/27/18
comp
1. snatch pull 3×[email protected]%
2. single leg RDL w/DB or KB 4×12 each leg
3. skater squat in class – do 4×15 not 2×15**

class
1) Build to max in 12 minutes
Power Clean &amp; Push Press
2) Build to max Front Squat
3) Skater Squats 2×15 each leg

Tuesday 8/28/18
comp
weighted hip ext.  5×8 with 3 second hold at extension
wide grip strict pull ups. 40 reps.
75 ghd sit ups
bp shoulders

class
For Time
21-15-9
400m Run each round
Power Snatches 95, 65
Pull Ups

Wednesday 8/29/2018
comp
easy mile run or 2k row
extra mobility

class
EMOM 20
odd minutes Jerk [email protected]%
even minutes Deadlift x5.  use jerk weight

Thursday 8/30/18
comp
rest day
class
6 sets.  rest 4 minutes between sets
Bike max cals 1 minute

Friday 8/31/18
comp
6 sets.  rest 4 minutes between sets
Bike max cals 1 minute

class
Build to 1 rep max for day
Snatch
Clean and Jerk

Saturday 9/1/18
comp
back squat 3×[email protected]%
build to heavy 3 rep deadlift

class
Partner WOD
For Time
800m Run
Then
50-40-30-20-10
Kettlebell Swings 53, 35
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups
Then
800m Run

Monday 9/3/18
comp
no extra
class
‘Del’
Fort Time
25 Burpees
400m Run with med ball 20, 14
25 weighted pull ups 20#
400m Run with me ball
25 Handstand Push Ups
400m Run with med ball
25 Chest to bar pull ups
400m Run with med ball
25 Burpees

Tuesday 9/4/18
comp
bench press 3×[email protected]%
2 rounds; rest 10 minutes between
In 7 minutes:
60/50 cals bike
remaining time max muscle ups

class
Back Squat 4×[email protected] 80%
Deadlift 4×[email protected]%
Romanian Deadlift 2×15

Wednesday 9/5/18
comp
amrap 7
250m row
8 kbs 70, 53
8 latteral burpees over rower
then
6 minutes to build to max
power clean + 2 hang cleans + jerk

class
Every 4 minutes for 8 rounds
Run 400m

Thursday 9/6/18
comp
rest day
class
amrap 7
250m row
8 kbs 70, 53
8 latteral burpees over rower
then
6 minutes to build to max
power clean + 2 hang cleans + jerk

Friday 9/7/18
comp
no extra
class
Build to max Back Squat
Build to max Deadlift

Saturday 9/8/18
comp
3k row for time
class
5 Rounds for time
400m Run
15 Deadlifts 185, 130
25 Walking Lunge Steps

Monday 9/10/18
comp
Build to max
power snatch + snatch + ohs
split squat 3×20 each leg

class
1) 12 Minutes to build to max for day
Power Clean + 8 Push Press
2) Back Squat 3×[email protected]%

Tuesday 9/11/18
comp
pause front squat 4×[email protected]  2 seconds at bottom
front rack hold.  5×10 seconds. heavy.
class
9/11 Memorial WOD
For Time
Row 2001 meters
then 11 reps of the following:
Box Jumps 30, 24
Thrusters 125, 85
Burpee Chest to Bar Pull ups
Power Cleans 175, 120
Handstand Push Ups
Kettlebell Swings 70, 53
Toes to Bar
Deadlifts 170, 120
Push Jerks 110, 75
Run or Row 2001 meters

Wednesday 9/12/18
comp
Back squat 3×[email protected]%
3 RFT
400m row
10 hang cleans 135, 95
20 pull ups
class
AMRAP 7
8 Bar Facing Burpees
8 Thrusters 95, 65
then
6 minutes to build to max
Clean &amp; 2 jerks

Thursday 9/13/18
comp
rest
class
Deadlift 10 rep max

Friday 9/14/18
comp
snatch pull + snatch + ohs
deadlift 10 rep max
barbell row 4×10
class
Back Squat 3×[email protected]%
3x800m row. Each for Time.  Rest as needed between sets

Saturday 9/15/18
comp
bench press 10 rep max
clean + 3 front squats + jerk
class
Partner WOD
Partners will alternate running 200m.  While Partner A runs 200 Partner B will work to accumulate reps for the team.  Score is total reps for the team.
Minutes 0-5
Burpees
Minutes 5-10
Rope climb or pull ups
Minutes 10-15
Power snatch 95, 65
Minutes 15-20
Knees to elbow

Monday 9/17/18
comp
10 Rounds for Time
5 Push Press 125, 85
6 Front Squats 125, 85
7 Box Jump Overs 24, 20
~5 burpees OTM.  *start Wod with burpees

class
1) 12 minutes to build to max
(power clean + Push press) x 3

2) Back Squat 3×6 add 0-10# from last set

Tuesday 9/18/18
comp
1) 10 rounds alt sets. nft.
10 hip ext
6 turkish get ups (alt sides each rep)
2) snatch pull + 4 hang snatch pull 5 sets @110-120%

class
1) Split Squat 3×20 each leg
2) AMRAP 10
30 Double Unders
10 DB ground to shoulder 50, 35.  alt each rep
10 Chest to Bar pull ups

Wednesday 9/19/18
comp
rest day
class
10 Rounds for Time
5 Push Press 125, 85
6 Front Squats 125, 85
7 Box Jump Overs 24, 20
~5 burpees OTM.  *start Wod with burpees

Thursday 9/20/18
comp
class wod only
class
Bench Press 3×[email protected]%
Bench Press 2 sets max reps at 70%
strict pull ups.  60 reps; break into as few sets as possible

friday 9/21/18
comp
snatch + hang snatch + snatch
clean pull + clean + front squat + jerk
3 rounds for time
row 400m
run 400m

class
deadlift  3×5.  build to a heavy set and maintain for all 3 sets
back squat 3×[email protected]% + 0-10#

Saturday 9/22/18
comp
emom 20 alternate goat movements OTM

class
For Time
1 mile run
5 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
800m run
4 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
4oom run
3 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

Monday 9/24/18
comp
40 back ext
snatch 3-3-3
2 mile run

class
Back Squat 3×6 + 0-10# from last week
weighted walking lunges 3×20 steps
DB row 5×10 each arm

Tuesday 9/25/18
comp
single leg RDL (2 kb/db)  4×12 each leg
hang clean + 2 jerks   7 sets at 75-80% 1rm
40 ring dips

class
1) Build to a heavy 3 rep snatch balance for day

2) AMRAP 12
8 Knees to Elbow
3 Power Snatches 155, 105
8 Pull Ups
3 Power Snatches

Wednesday 9/26/18
comp
emom 10   5 strict hspu

3 rft
15 deadlifts 225, 155
5 ring muscle ups

class
7 sets.  each for time. rest ~90 seconds between rounds
200m run
400m row

Thursday 9/28/18
comp
rest
class
EMOM 30
minute 1: 2-4 muscle ups
minute 2: 10-30 double unders
minute 3: 2-6 handstand push ups

Friday 9/29/18
comp
no extra work
class
1) build to heavy set
2 Power Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk

2) Back Squat 3×4 + 0-10# from last week

Saturday 9/30/18
Lowell Jr High Football Throwdown

Monday 10/1/18
comp
no extra work
class
For Time
50 DB GTO  50, 35
then
50, 40, 30, 20, 10
Double Unders
Sit Ups
then
50 DB GTO

Tuesday 10/2/18
comp
Snatch Pull 5×5 @ 110-120%
Clean &amp; Jerk 3×[email protected]% 2×[email protected]%
Single arm farmer carry 4 lengths of gym

class
In 9 minutes:
1,000m Row
With remaining time AMRAP
10 Wall Balls 20, 14
8 Pull Ups

2) Back Squat 3×[email protected] 70%

Wednesday 10/3/18
1) DB bench press 3×10
2) DB chest flys 3×15
3) build to max
5 deadlifts + 5 power cleans + 5 front squats + 5 STO
4) 50 ghd sit ups
5) 50 hip ext

class
AMRAP 25
800m Run
rest 2 minutes between sets

Thursday 10/4/18
comp
rest
class
Alternate sets
DB Bench Press 3×10
DB Flys 3×15
Close hand push ups 3×20

Build to max of:
5 deadlifts + 5 power cleans + 5 front squats + 5 STO

Friday 10/5/18
comp
glute ham raise 2×15
build to heavy set:  3 snatch high pull + snatch
DB bent over side raises 3×10
half kneeling landmine press 4×12 each arm
1 mile run.  conversation pace
class
1) For Time
200m Run each round
21-15-9
Burpees
Pull Ups
2) Back Squat 3×4 @ 80%

Saturday 10/6/18
no extra comp work
CFM closed for Barbells for Boobs at CF Woburn

Monday 10/8/18
comp
weighted pull ups  3×10
EMOM 10
2-4 defect hspu
EMOM 10
snatch high pull + hang snatch

class
Back Squat 3×6 + 0-10# from last Tuesday
DB Backwards Lunge 3×12 each leg
Single Leg RDL with DB/KB  4×12 each leg

Tuesday 10/9/18
comp
push jerk  4×2 climbing. heavy
bike 3×5 minutes.  rest 1:1
50 ghd sit ups

class
3 Rounds for time
800m Run
25 KBS 53, 35
10 Bar Muscle Ups

Wednesday 10/10/18
comp
warm up with class and change wod to following:
**replace push jerks with split jerks
**replace bike work with 2 mile run
other work:
Deadlift 3×[email protected]%
narrow stance back squat 2×15
glute ham raise 2×15

class
push jerk  4×2 climbing. heavy
bike 3×5 minutes.  rest 1:1

Thursday 10/11/18
comp
rest
class
For Time
21-15-9
Handstand push ups
Toes to Bar
Deadlift 225, 155

Friday 10/12/18
comp
class
Saturday 10/13/18
comp
class

Monday 10/15/18
comp
Press 10-8-6
3rft
500m row
25 wallballs
7 ring mu

class
Deadlift 5-5-5-3-3-3-1-1

Tuesday 10/16/18
comp
pendlay row 5-5-5-5-5
weighed chin ups 7-7-7-7
2 mile run

class
1) Back Squat 3×6 + 0-10#

2) AMRAP 12
200m Run
14 walking lunges
10 V sit ups

Wednesday 10/17/18
comp
spend some quality time working weaknesses (pick 1 maybe 2 things)

class
In 8:00 minutes..  increasing reps by 3
3 Hang power clean &amp; jerk 95, 65
3 bar facing burpee
-then 6 minutes to build to max power clean and jerk

Thursday 10/18/18
comp
rest
class
3 Rounds for Time
400m Run
25 Wallballs 20, 14
7 Ring Muscle Ups

Friday 10/19/18
comp
glue ham raise 2×15
snatch.  3×[email protected]%
clean from blocks.  build to max for day
DB bent over side raises 2×15
bird dogs 4×12 each side

class
1) Jerk. build to 3rm
2) Back Squat 3×4 +0-10#

Saturday 10/20/18
comp
alternating sets:
backwards sled drag 20 lengths of gym.  AHAP
back rack BB carry 20 lengths of gym AHAP
Strict Press 20×1 AHAP

class
Teams of 3
10,000m Row.  switch every 300m
teammates must do 20 situps after finishing their row

Monday 10/22/18
comp
Bench press 5-5-3-3
strict ring dips 50 reps
strict straight leg TTB 50 reps
class
1) Build to max
Power Clean + 4 Push Jerks

2) Back Squat 3×6 + 0-10# from last week

Tuesday 10/23/18
comp
banded back flys: A T Y W positions. 3×15 each
deadlift 5×[email protected]%  2×[email protected]

class
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats

Wednesday 10/24/18
comp
DB Bent Row with 2 second pause. 5×8
For Time
1 Mile run.  rest 4.
800m Run.  rest 3
400m Run.
class
1) 3 Snatch Deadlifts + Low hang power snatch
2) Clean + Front Squat + 2 Jerks

Thursday 10/25/18
comp
rest
class
For Time
1 Mile run.  rest 4.
800m Run.  rest 3
400m Run.

Friday 10/26/18
comp
build to max snatch balance + 2 ohs
bench press 3×[email protected]%
emom 10
4-8 linked chest to bar pu

class
Back Squat 3×4 +0-10#
Skater Squats 3×20 each leg
Single leg RDL 3×10 each leg

Saturday 10/27/18
comp
Bike.
amrap 5 max cals
rest 5
6×20 cals for time.  rest 2 min between.

class
5 Rounds.  AMRAP 3. Rest 1
5 Hang Power Cleans
5 Shoulder to Overhead
5 Toes to Bar
M: 115  W: 80

Monday 10/29/18
comp
Push Press build to 3rm
snatch + 2 hang snatch.  build to heavy on day
hip ext 3×15
ghd sit up 3×20
two arm farmer carry 4 lengths AHAP

class
Back Squat 3×6 + 0-10# from last week
RDL 8-8-5-5-5

Tuesday 10/30/18
comp
banded back flys: A T Y W positions. 3×15 each
clean from blocks.  5×[email protected]%
double kb oh walking lunge 4×16 steps
emom 10
5 burpees & 1-3 muscle ups.

class
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups

Wednesday 10/31/18
comp
split jerk 4×[email protected]%
Front Squat 4×[email protected]%
moderate pace 2 mile run

class
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
31 Shoulder to Overhead
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95

Thursday 11/1/18
comp
rest
class
Friday 11/2/18
Saturday 11/3/18
Monday 11/5/18
comp
bird dogs 3×15 each side
snatch pull  5×5 @ 100-120%
chin ups 40 reps.
10 minutes
OTM 5-7 toes to bar.
bike max cals in remaining time.  score cals.

class
1) Build to max
3 Power Cleans + 1 Push Press

2) Back Squat 3×5 @75%

Tuesday 11/6/18
comp
no extra
class
3 Rounds for time.
15 Wall Balls 20, 14
14 Burpees
13 Pull Ups
Rest 7 minutes.  Repeat.

Wednesday 11/7/18
comp
Front squat 3×[email protected]%
jerk 3×[email protected]%

class
15 minute Up Ladder 3-6-9-12…
Power cleans 15, 95
Chest to bar Pull Ups

Thursday 11/8/18
comp
rest
class
3x800m Run.  Rest 2 minutes between sets
5x200m Run.  Rest 1 minute between sets

Friday 11/9/18
comp
glute ham raise 2×10
build to 5rm deadlift for day.
thursday running wod

class
1) Single Leg RDL weighted each hand (kb or db)
2×15 each leg
2) Back Squat
[email protected]%
3) Narrow stance Back Squat
2 x 10 to 15 reps.   **Keep a narrow stance, with feet elevated and parallel. Come as close to failure as possible with out actually failing, within the rep range.

Saturday 11/10/18
comp
build to 3rm snatch
bench press 3×[email protected]%

class
For Time
2 Rounds
400m Run
25 Shoulder to Overhead 135, 95
2 Rounds
400m Run
50 Push ups

Monday 11/12/18
comp
banded A Y T 3×20
bp shoulders
50 back ext
db row 6×8 each arm

class
“Ouellette”
6 Rounds for Time
400m Run with med ball (20, 14)
10 Front Rack Lunge alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)

Tuesday 11/13/18
comp
snatch pull + 3 hang snatch pull @ 120%
pendlay rows 3×12
bike 30 minutes 80-85%

class
5 Rounds for max reps.  NFT
Strict Press @ 40-50% body weight
Strict Pull Ups

Wednesday 11/14/18
comp
single leg rdl 3×15 each leg
skater squats 3×15 each leg
build to heavy 2rep hang snatch
deadlift.   5-5 heavy
class
1) Build to heavy
2 hang power clean + 1 jerk

2) For Time
25-20-15-10-5
cals bike
50-40-30-20-10
abmat sit ups

Thursday 11/15/18
comp
rest
class
EMOM 20
minute 1 – :50 Row, cals
minute 2 – :40 double unders
minute 3 – :30 kettlebell swings  53, 35
minute 4 – :20 L sit hold

Friday 11/16/18
comp
EMOM 20
minute 1 – :50 Row, cals
minute 2 – :40 double unders
minute 3 – :30 kettlebell swings  53, 35
minute 4 – :20 L sit hold

class
1) Back Squat
3×4 + 0-10# from last Friday

2) Deadlift
3-3-2-2

Saturday 11/17/18
comp
build to max:
snatch + hang snatch + tng snatch
clean + fs + jerk

class
For Time with a partner (cap 20)
100 Pull Ups
50 Burpee wall ball throw over box
150 Deadlifts 135, 95
50 Burpee medball throw over box
100 Hang Power Cleans 135, 95
50 Burpee medball throw over box

Monday 11/19/18
comp
30 back extensions
row 3x1k. rest 1:1
build to max
behind neck jerk. then drop set 75% 5×2

class
1) Front Squat 3×[email protected]%

2) 3 Rounds for time
100 Double Unders
16 kettlebell squat clean thrusters 53, 35
20 Toes to Bar

Tuesday 11/20/18
comp
Hang Snatch 2-2-2
strict ring dips 40 reps
db row 5×10

class
1) Hang Power Clean
2-2-2-2

2) 2 Rounds for time (cap 6)
25/20 calories bike
18 Kettlebell Swings 70, 53
12 Pull Ups

Wednesday 11/22/18
comp
easy bike ride 30 min
extra mobility
class
Deadlift  5-5-3-3-1

Thursday 11/22/18
Thanksgiving – one class at 8am
comp; class
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Friday 11/23/18
9am & 5:15pm class only
row 2k easy pace
targeted mobility 20 minutes

class
4 Rounds for Time
20 burpees
18 DB GTO 50, 35
16 Knee to Elbow

Saturday 11/24/18
comp
make up friday wod if did not do.

class
AMRAP 20
1 Power clean 225, 155
6 Handstand Push Ups
1 Rope Climb

Monday 11/26/18
comp
build to max snatch balance
Bench press 3×[email protected]%

class
Back Squat 3×5 + 0-10# from last time
Skater Squat 3×12 each leg
Single leg RDL with KBs  3×10 each leg

Tuesday 11/27/18
comp
parallette L sit hold 10×10-20 seconds.
snatch deadlift 5×[email protected]%
5x250m row.  each for time. rest 1 minute between sets.

class
1) NFT: 75 Ring Push Ups

2) AMRAP 6
10/8 cals Bike
3 Bar Muscle Ups  –Sub 6 chest to bar pull ups

Wednesday 11/28/18
comp
easy bike, mobility, body work

class
In 6 minutes:
800m Run
Buid to max Power Clean + 4 Push Press
In 6 minutes:
800m Run
Build to max Clean + 3 Jerks
In 4 minutes:
400m Run
Build to max Clean & Jerk

Thursday 11/29/18
comp
rest
cass
4 Rounds for Time
75 Double Unders
25 Kettlebell Swings 53, 35
30 Sit Ups

Friday 11/30/18
comp
4 Rounds for Time
75 Double Unders
25 Kettlebell Swings 53, 35
30 Sit Ups

class
1) Back Squat  3×4 +0-10# from last set at this rep scheme
2) Deadlift 3-3-3

Saturday 12/1/18
comp
EMOM 10
2-4 ring mu
2) 4x1k row.  rest 2 min between
class
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
M: 155  W: 105

Monday 12/3/18
comp
build to max
snatch + 3 ohs
2k row x 2.  rest 1:1

class
3 Rounds for Time
400m Run
15 Thrusters 95, 65
40 Double unders

Tuesday 12/4/18
comp
1) EMOM to failure (min 10 rounds)
5 burpees & 5 TTB  -adjust numbers if needed at start.
2) 30 strict ring dips

class
1) Bench Press 3×[email protected]%
2) Bench Press 2 sets working to reach failure at 8 to 12 reps
3) Front Squat 3×[email protected]%

Wednesday 12/5/18
comp
30 min moderate bike
extra mobility, roll out, band work

class
AMRAP 10.  increasing by 2 reps each round.
2 DB Box step overs 50, 35
2 DB GTO 50, 35
~then~
In 6 minutes build to max clean and jerk

Thursday 12/6/18
comp
rest
class
OTM 24 minutes.  alt each minute.
150-200m Row
4-8 Toes to bar
-focus on speed, efficiency and consistency through the workout.

Friday 12/7/18
comp
Push Press 5×2 @ 80%
hang power snatch 3×2 @75% 2×[email protected]% (base on ps max)
sntach deadlift 5×[email protected]%

class
1) Back Squat 3×4 + 0-10# from last set at this rep scheme
2) 2 sets: 50 cals bike for time. Rest 5 min between sets

Saturday 12/8/18
comp
build to max hang clean and jerk
30 strict ring dips
40 ring rows.  pause at top and bottom

class
AMRAP 18
With a partner.  Alternate full rounds.
8 Burpees
7 Shoulder to overhead 115, 80
6 Pull ups

Monday 12/10/18
comp
1) handstand walk practice.
2) up ladder 10 minutes
2 ohs @ 135, 95 -inc by 2 each round
1 ring mu.  -inc by 1 each round

class
1) Front Squat.   build to 1 rep max for day
2) Bulgarian Split squats 4×10 each leg.  Use DB or KB each hand

Tuesday 12/11/18
comp
emom 10
Deadlift + Power Clean + Front Squat + Push Jerk + Split Jerk
– use something ranging 60 to 75% of CJ. same weight entire set. 

class
1) 12 minutes to build to max of:
Power clean + push press

2) 3 Rounds for Time
400m Run
15 Pull Ups

Wednesday 12/12/18
comp
4 rounds for time
400m row
40 double unders

class
2 Rounds for time
30 DB STO 50, 35
40 Deadlifts 135, 95
50 Push Ups
60 Air Squats

Thursday 12/13/18
comp
rest
class
1) Overhead Squat 5-5-2-2
2) For Time
Bike 100 calories  (cap 10)

Friday 12/14/18
comp
1) DB row. 7×5 each arm AHAP
2) DB side raise 4×10
3) bike 100 cals for time

class
1) Build to 1RM Snatch
2) Build to 1RM Clean and Jerk

Saturday 12/15/18
comp
partition as needed
75 ghd sit ups
75 ring dips
75 strict pull ups

class
5 Rounds for time
400m Run
3 sets: 2 power cleans + 2 front squats + 2 shoulder to overhead 155, 105
12 lateral bar burpees

Monday 12/17/18
comp
AMRAP 10
5 hang snatch 105, 75
7 ttb

class
1) Back Squat  4×3 @80%, 2×[email protected]%
2) 2k row for time

Tuesday 12/18/18
comp
moderate bike 30 min
personal mobility, accessory work

class
In 15 minutes:
40 Burpees
Then AMRAP with remaining time
40 Double Unders
8 Chest to Bar Pull Ups
10 Kettlebell Swings 70, 53

Wednesday 12/19/18
comp
work gymnastic goats. structure emom or dedicated skill transfer work.

class
Back Squat.  build to 1 rep max for day.

Thursday 12/20/18
comp
rest
class
5 Rounds
Bike 25, 20 cals for time
Bench Press amrap @ bodyweight
*Score each round as bike time and bench press reps.  move from bike straight to bench. rest between rounds.

Friday 12/21/18
comp
5 Rounds
Bike 25, 20 cals for time
Bench Press amrap @ bodyweight
*Score each round as bike time and bench press reps.  move from bike straight to bench. rest between rounds.

class
1) Power Snatch  3-3-3-3

2) CF Open WOD 16.3
AMRAP 7
10 Power Snatch 75, 55
3 Bar muscle Ups

Saturday

Monday 12/24/18 christmas eve
Schedule:
Today rolling open class wow 8am to 11am only.
25th and 26th closed
Dec 31st 5:30am/noon/5:15pm classes only
Jan 1st closed

Class
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
7 Kettlebell Swings (53, 35)
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer

WOD will be performed like the song – After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull Up + 2 Turkish Get Up + 1 HSPU….etc

Tuesday and Wednesday 12/25 & 26/18
closed

thursday 12/27/18
comp
Spend time working gymnastic weakenesses
class
10 Rounds for Time
10 Pull Ups
15 Wall Balls 20/14

Friday 12/28/18
comp
snatch pull 5×5 @ 110-120%
seated (floor) kb alternating presses
side plank 3×1 minute each side
amrap 15 cals on bike

class
EMOM 10
2 Power Cleans + 3 Shoulder to Overhead + 4 Burpees

Back Squat 3×[email protected] 70%

Saturday 12/29/18
comp
partition as needed
100 ring dips
120 db rows (50 each side) AHAP

class
For Time
21-15-9-6-3
400 Run
Deadlifts 225, 155
Toes to Bar

Monday 12/31/18
comp
no extra
class
Push Press 8-8-8

AMRAP 12
5 Power Cleans 135, 95
1 Legless Rope Climb
12 Push Ups

Tuesday 1/1/19
closed

Wednesday 1/2/19
comp
75 hip ext
hang snatch 3×[email protected][email protected]
front squat 3×[email protected]
mile run

class
AMRAP 20
30 Double Unders
2 Rounds
5 Pull ups
10 Sit Ups
15 Squats

Thursday 1/3/19
comp
10x250m row.  rest 2 minutes between sets

class
1) Push Jerk 10-10-10

2) EMOM 10
4-8 Strict Ring Dips

Friday 1/4/19
comp
50 Back ext
10×6 each arm DB row
30 strict hanging leg raises

class
1) 100/80 calories Bike
2) Back Squat 3×4 @ 80%
3) 50/40 calories Bike

Saturday 1/5/19
comp
clean and jerk build to heavy triple

class
AMRAP 20
25 Handstand Push Ups
60 Burpees
25 Knees to Elbow
60 Wall Balls 20, 14
25 Chin Ups
60 Kettlebell Swings 53, 35

Monday 1/7/19
comp
1) Pendlay row 3×12

2) every 90 seconds x 10
12/9 cals bike
25 Double unders
3 Bar Muscle ups
*same minute

class
1) For Time
21-15-9
Power Snatch 95, 65
Lateral Bar Burpees

2) Back Squat 3×[email protected]%+ 0-10

Tuesday 1/8/19
comp
30 min bike moderate pace

class
1) Push Jerk 5-5-5-5

2) 5 Alternating sets
15-30 second Parallette L sit hold
4 Turkish Get Ups. AHAP. alternating arms, 2 each side

Wednesday 1/9/19
comp
1) build to heavy set for day of
clean + front sq + 2 jerks
2) snatch deadlift 5-5-5-5

class
AMRAP 18
20 Box (24, 20) Step overs with kb 53, 35. (any hold acceptable) 
20 Kettlebell Swings 53, 35
20 Push Ups
20 Sit Ups

Thursday 1/10/19
comp
rest
class
1) Build to heavy Clean and Jerk 3rm for the day
2) DB Rows 6×8 each arm

Friday 1/11/19
comp
landmine oblique twist 3×10 each side
Back Squat
3×4 @ 80% + 0-5#

class
For Time
15-12-9-6
Thrusters 95, 65
Toes to Bar

Deadlift 5-5-5

Saturday 1/12/19
comp
2 mile run

class
For time
1,000m Row
50 Wall balls 20, 14
1 mile run
15 Ground to Overhead 155, 105

Monday 1/14/19
weekly bonus wod
with a partner:
4,000m row for time switch every 400m.

comp
20-30 minutes of quality time spent on weaknesses.
class
Nutrition challenge baseline:
1) 5 rep max TnG power clean
2) In 10 minutes:
50/40 calories bike
-then in remaining time up ladder of-
2 DB GTO 50, 35
1 Burpee to plate
*increasing DB by 2 reps each round alt arms each rep, burpees increase by 1. score total reps

Tuesday 1/15/19
Comp
bird dogs 3×15 each side
strict pull ups 3×12 (add weight if can)
build to max power clean + 5 push press
build to max snatch pull + Tng snatch

class
Bench Press 4×3 @ 85%
Back Squat 3×6 +0-10# from last week

Wednesday 1/16/19
comp
weighted dips 2×10
DB lateral flys 3×8
4 RFT
5 (full) snatch 135, 95
30 double unders

class
AMRAP 18
10 Push Press 95, 65
8 Strict Pull ups
200m Run

Thursday 1/17/19
comp
rest
class
1) Build to max set of
Snatch deadlift + hang below knee snatch

2) 4 Rounds for time (cap 7)
5 Snatches 135, 95
30 Double Unders

Friday 1/18/19
comp
1) build to heavy 3 rep snatch balance for tday
2) bench press 5×[email protected]%
3) For time
2 mile run
12 rope climbs (no jumping)

class
1) EMOM 10
1 Bear Complex for load
1 Power Clean + 1 Front Squat + 1 STO + 1 Back Squat + 1 STO

2) Back Squat 3×4 @ 80% + 0-10#

Saturday 1/19/19
comp
20-30 min work on weaknesses.  or make sure to get in run wod from friday.

class
AMRAP 20
10 Deadlifts 225, 155
40 Squats
10 Deadlifts
40 Toes to Bar
10 Deadlifts
40 Sit Ups
10 Deadlifts
40 Push Ups

Monday 1/21/19
bonus wod for week 2:
Assault Bike 30 minutes MAX calories.

comp
landmine oblique twists 4×10 each side
glute ham raise 4×8
30 min AB max cals.

floor
EMOM 10
4 lateral bar burpees
3 ground to overhead, AHAP

Back Squat
3×6 + 0-10# from last week

Tuesday 1/22/19
comp
1) DB row 5×8 each arm

2)
1000m row for time
rest 3 min
750m row for time
rest 2 min
500m row for time
rest 1 min
250m row for time

class
For Time
35-25-15
Wall Balls 20, 14
Kettlebell Swings 70, 53
Pull Ups

Wednesday 1/23/19
comp
bird dogs 4×12 each side
db side raise 3×12
power clean + 4 strict press.  build to max
clean from blocks at knee 3×[email protected]% of max clean

class
For Time
21-15-9
Assault Bike cals
Push Press 115, 105
21-15-9
Burpees
Front Squats 115, 105

Thursday 1/24/19
class
1) Half kneeling single arm kb/db press 4×12 each arm
2) Bench Press 4×[email protected] 85%
3) Close grip bench press 2×10

Friday 1/25/19
comp
1) Half kneeling single arm kb/db press 4×12 each arm
2) Bench Press 4×[email protected] 85%
3) Close grip bench press 2×10
4) mile run

class
1) DB Row 5×8 each arm

2) NFT.
70 abmat situps
30 V sit ups
70 abmat situps

3) Back Squat 3×4+0-10# from last friday

Saturday 1/26/19
comp
goat movements

class
partner wod
AMRAP 20
400m Run together
10 Pull ups
10 Deadlift + Power clean & jerk  155, 105

Monday 1/28/19
bonus wod
weightlifting total.
Build to 1 rep max snatch
Build to 1 rep max clean and jerk

comp
1) Build to max. snatch deadlift + hang below knee snatch
2) 2 rounds for time
50 Pull ups
40 burpees

class
For Time
60 Overhead DB walking lunges (change arms every 10 steps) 50, 35
75 Overhead Squats 45, 35
1 mile run

Tuesday 1/29/19
comp
emom 30
1st min: hspu – strict
2nd min: ttb – strict
3rd min: double unders
*pick numbers that work with your skill set and are challenging but manageable through the emom

class
Deadlift  5×[email protected]%
100 Strict Pull Ups

Wednesday 1/30/19
comp
bp shoulders
bird dogs 4×12 each side
back ext 30 reps
snatch 3×[email protected]%
clean and jerk 3×[email protected]%

class
1) Build to 3 rep hang power clean max
2) AMRAP 10   115, 80
6 Hang Power Clean
8 Deadlift
10 Push Ups
Thursday 1/31/19
comp
rest
class
6k row with partner

Friday 2/1/19
comp
1) if did not do row wod thursday
row 10x300m rest 1 min between
2) extra mobility and body work

class
1) Seated (floor) double KB alternating arm strict press 3×12 (6 each side)
2) Strict press 3×5 @65-70%
3) Back Squat 4×3 @ 85%

Saturday 2/2/19
comp
build to 5 rep max thruster
1-2 mile run. can use tredmill.

class
AMRAP 5
Bike cals
AMRAP 7
Burpees
AMRAP 5
Power cleans 135, 95

Monday 2/4/19
bonus wod week 4
50 man makers for time

comp
snatch pull 4×[email protected]%
50 hip ext
4x400m run rest 2 min between sets

class
1) 12 minutes build to max:
Power Clean + Push Press

2) Front Squat build to 1rm

Tuesday 2/5/19
comp
snatch balance 3×[email protected] 70-80% of 1rm snatch
split jerk 3×[email protected]%
3 rounds for time
25 cals bike
10 power snatch 105, 73

class
5 Rounds for Time
400m Run
15 Wall Balls 20, 14
12 Chest to Bar Pull Ups

Wednesday 2/6/19
comp
moderate 1-2 mile run
work extra mobility and stability work

class
AMRAP 12
30 Double Unders
14 Kettlebell Swings 53, 35
12 Push Ups
In 6 minutes
build to max clean and jerk

Thursday 2/7/19
comp
class only. work any extra individual weaknesses or needs.

class
EMOM 30
Min 1: Box Jumps 30, 24
Min 2: Overhead Squats
Min 3: Toes to Bar
Work for 30 seconds each minute. rest 30 seconds.

Friday 2/8/19
comp
emom 12
even 10 strict pull ups
odd 10 strict ring dips

bench press 3 amrap sets @ bw

class
Deadlift 5-5-3-3-3-3

Saturday 2/9/19
comp
2 mile jog

class
AMRAP 20.  with a partner
10 Should to Overhead 155, 105
20 Bar Facing Burpees
30 Air Squats

Monday 2/11/19
comp
5k row

class
Nutrition challenge baseline re test:
1) 5 rep max TnG power clean
2) In 10 minutes:
50/40 calories bike
-then in remaining time up ladder of-
2 DB GTO 50, 35
1 Burpee to plate
*increasing DB by 2 reps each round alt arms each rep, burpees increase by 1. score total reps

Tuesday 2/12/19
comp
build to max set of
snatch + 2 hang below knee snatch + tng snatch
*partition as needed
60 ghd sit ups
60 chest to bar pull ups

class
Bench Press 2×[email protected] 85% 3×[email protected] 90%
Back Squat 3×[email protected]%

Wednesday 2/13/19
comp
moderate 25 min bike
20 min mobility, band work etc

class
Push Jerk
5-5-5
AMRAP 12
6 Handstand Push Ups
25 Double Unders

Thursday 2/14/19
comp
no extra
class
EMOM 20
odd minute goat 1
even minute goat 2

Friday 2/15/19
comp
15 rounds
30 seconds bike max cals. 30 seconds rest

class
EMOM 10
2 Power snatch + OHS + hang snatch
EMOM 10
2 Hang clean + 2 jerks + 2 front squats

Saturday 2/16/19
comp
no extra
class
AMRAP 18
20 Lateral Bar Burpees
20 Toes to Bar
50 Lunges
20 Push Press
20 Pull Ups

Monday 2/18/19
comp
1) 4×400 run rest 2 min between sets

2) for time
60 cal row
50 wall balls 20, 14
40 pull ups
30 db snatches (alt) 70, 50

class
Build to max in 12 minutes
Power Clean + 7 rep shoulder to over head
Build to max
Back Squat 10 reps

Tuesday 2/19/19
comp
emom 10
5-8 c2b work on linking sets
bike 15 min 85% pace

class
Strict Cindy
AMRAP 20
5 Strict Pull Ups
10 Hand Release Push Ups
15 Squats

Wednesday 2/20/19
comp
30-60 minutes dedicated mobility, activation and stability work, easy bike, run or row
class
1) EMOM 10
Snatch Deadlift + Power Snatch + Hang Power Snatch
2) EMOM 10
3 Deadlifts + Power Clean + 2 Push Jerks
*work speed and positions. nothing overly heavy today.

Thursday 2/21/19
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2

Friday 2/22/19
CF Open WOD 19.1
AMRAP 15
19 Wall Balls 20, 14
19 Cal Row

Saturday 2/23/19
comp
no extra
class
4 Rounds for time
800m Run
20 Chest to Bar Pull Ups

Monday 2/25/19
comp
50 ghd sit ups
50 hip ext
snatch 5×[email protected] 80% 3×[email protected]%
front squat 3×[email protected]%

class
Open WOD 19.1
OR
Up Ladder 15 minutes
Power Clean 135, 95
Push Press 135, 95
Box Jumps  24, 20

Tuesday 2/26/19
comp
bp shoulders
banded back flys 3×20
snatch press 5×5 – behind head press from snatch bottom. hold lockout solid 2 seconds.
pendlay row 5×5

class
7 Rounds for Time (cap 12)
10 Power Snatch 75, 55
4 Bar Muscle Ups

Wednesday 2/27/19
comp
30-60 minutes dedicated mobility, activation and stability work, easy bike, run or row
class
1) EMOM 10
Snatch + 3 OHS

2) EMOM 10
Hang Clean above knee + Hang Clean Below knee + 2 Jerks
*work speed and positions. nothing overly heavy today.

Thursday 2/28/19
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2

Friday 3/1/19
comp
open wod
class
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

Saturday 3/2/19
comp
class
Partner WOD
AMRAP 20
30 Kettlebell Should to Overhead 53, 35
30 Kettlebell Swings 53, 35
30 Burpees

Monday 3/4/19
comp
amrap 15 bike max cals
60 hip ext

class
Open WOD 16.2
OR
Bench Press 5-5-3-3
Back Squat 4×[email protected]%

Tuesday 3/5/19
comp
mile run (treadmill)
bp shoulders
100 banded back flys

class
For Time
21-15-9
Deadlifts 225, 155
Lateral Bar Burpees
9-7-5
Ring Muscle Ups

build to heavy jerk
emom 10 3 jerks @ 70% of that weight

“Amanda”
9-7-5
Snatch 135, 95
Muscle Ups

 

Fran
21-15-9
Thrusters
Pull Ups

partner
10 minutes
15 wall balls + max burpees in remainder of minute

For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups

The Chief
5 Rounds; AMRAP 3, Rest 1
3 Power Cleans 135, 95
6 Push Ups
9 Air Squats

emom to failure increasing by 1 each round
1 deadlift 225, 155
1 burpee

For Time
30-20-10
Calorie Row
Kettlebell Swings 70, 53
Burpees

10 hang snatch 95, 63
8 hang snatch 115, 83
20 burpees
6 hang snatch 135, 93
4 hang snatch 155, 108
10 burpees
2 hang snatch 175, 123

AMRAP 7
20 Air Squats
40 Double Unders

15 minutes.  Up ladder with partner
1 Chest to Bar Pull ups
1 Squat cleans 135, 95
relay format.  complete full round to tag partner

For Time
50 Thrusters, 95/65
50 Pull-ups
50 Box jump-overs

“Roy”
5 rounds for time:
15 Deadlifts, 225, 155
20 Box jumps 24, 20
25 Pull ups
&lt;div class=”content”&gt;
&lt;div class=”content_w1″&gt;
&lt;div class=”pr23″&gt;
&lt;div class=”brief”&gt;

Partner Workout:
For time:
150 Wall balls
150 KB lunge
Both partners work simultaneously, partition reps however you’d like

&lt;/div&gt;
&lt;/div&gt;
&lt;/div&gt;
&lt;/div&gt;
“Badger”
3 Rounds For Time
30 Squat Cleans (95, 65)
30 Pullups
800M Run

AMRAP 7
5 Deadlifts 250, 175
5 Muscle Ups
12 Handstand Push Ups
40 Double Unders

3rft
row 500
10 full snatch 115/80

For Time
20 Toes to Bar
20 Clean and Jerks 95, 65
200m Run

At 5 minutes
establish max clean and jerk

&amp;nbsp;

“Daniel” 50 Pull Ups 400m Run 21 Thrusters 95, 65 800m Run 21 Thrusters 95, 65 400m Run 50 Pull Ups

4 Rounds for time
800m Row
800m Run

AMRAP 8
M: 155 W: 105
1 Power Clean
2 Hang Power Clean
3 Jerk
Sets must be done unbroken to count. If you fail at any point you must restart at power clean.
~Rest 3~
2 Rounds for Time
15 Deadlift (155, 105)
20 Burpees

&amp;nbsp;

AMRAP 7
9 Pull Ups
12 Push Ups
15 Sit Ups

EMOM 10
2 Hang Power Snatch

4 Rounds
Dumbbell Rows
Ring Push Ups

AMRAP 5
5 Hang Power Clean &amp;amp; Jerk 155. 105
5 Bar Facing Burpees

For Time
40 Overhead Squat (75, 55)
20 Handstand Push Ups
30 Overhead Squat (75, 55)
15 Handstand Push Ups
20 Overhead Squat (75, 55)
10 Handstand Push Ups

400m Run
8 Deadlift
10 Burpee Bar Muscle Up

For Time
25 Thrusters (115, 80)
50 Toes to Bar
25 Thrusters
EMOM complete 20 Double Unders

WOD
100 Push Ups for Time.
Preform 8 Kettlebell Swings at the top of each minute.

7 Rounds for Time (20 min cap)
200m Run
9 Air Squats
6 Deadlifts
3 Front Squats
M: 185 W: 128

30 Burpees
60 Front Squat (115, 80)
30 Push Press (115, 80)
60 Pull Up

AMRAP 5
10 Wall Balls
10 Toes to Bar

21-15-9
DB/KB Thruster
Burpee

3 Burpee at top of each minute
70 Deadlift
60 Front Squat
50 Push Press
M: 105 W: 75

150 pushups for time
EMOM 25 double unders or 10 kb swing or 100m run

5 Rounds for Time
1 Press @ 80% 1RM
1 Strict Pullup
1 Press
3 Strict Pullup
1 Press
5 Strict Pullup

7 Rounds – Rest 3 Minutes between rounds
Max Handstand Push Ups
15 Hollow Rocks

20 Seconds Hang Power Clean (115, 75)
Rest 10 Seconds
20 Seconds Push Press (115, 75)
Rest 10 Seconds