Tuesday 9/1/20

 STRENGTH

DEADLIFT
1x2 @ 80% (Moderate) 

1x2 @ 85-90% (Mod-Heavy)

1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

WOD

5 ROUNDS FOR TIME
12 Back Rack Lunges (115/75)|(75/55)
9 Thrusters (Front or Back) 

6 Burpees Over Bar

Monday 8/31/20

SKILL 

EMOM x 10 MINUTES

Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

WOD

AMRAP x 16 MINUTES 

300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25) 

20 Wall Balls (20/14)

Friday 8/28/20

WOD

8 ROUNDS FOR TIME
8 Push Press (115/75)|(75/55) 

10 Toes to Bar
12 Wall Balls (20/14)|(14/10)

-Hard Cap 18:00-

FINISHER

3-4 SETS
1 Set of "21s"*
10/10 Single Leg Glute Bridge**

*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)

**Empty Barbell Resting on Hips 

Thursday 8/27/20

 WOD

5 SETS FOR REPS
1:00 Max DB Up Down + Power Clean (50/35)|(35/25)
1:00 Max DB Front Rack Hold 

1:00 Max Box Jumps (24/20) 

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

COOL DOWN

FOR RECOVERY
400m Walk Nasal Breathing Only 

Wednesday 8/26/20

STRENGTH

STRICT PRESS
1x4 @ 70-75% (Moderate) 

1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

WOD

AMRAP x 10 MINUTES* 

2-4-6-8-10...etc
Hang Power Snatch (95/65)|(65/45)

*After every set perform 10 Slam Balls (20/10) 

Tuesday 8/25/20

 Skill

EMOM x 10 MINUTES
Min 1 - 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups
Min 2 - :45 EZ Bike/row (Nasal Breathing Only)

WOD

2 SETS
ON A 10:00 RUNNING CLOCK… 

5:00 of "CINDY"*
5:00 Max Cal Bike

-Rest 2:00 b/t Sets-

*"CINDY" is... AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats. 

Monday 8/24/20

 BACK SQUAT

1x4 @ 70-75% (Moderate) 

1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.

BENCHMARK WORKOUT 

"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Friday 8/21/20

 WOD

FOR TIME

 800m Run

Immediately into...

4 ROUNDS
15 KB Swings (70/53)|(53/35) 

50 Double Unders

OPTIONAL FINISHER

3 SETS
1:00 Plank Hold 

MAX Push-Ups

Thursday 8/20/20

STRENGTH

DEADLIFT
1x4 @ 70-75% (Moderate) 

 1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

WOD

3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105) 

12 Handstand Push-Ups 

Wednesday 8/19/20

 WOD

FOR TIME*
150 Wall Balls (20/14)|(14/10)

*Every 2:00 including at 3,2,1 go...complete 16/14 Cal Row. (Score is Time)

Finisher

5 min Coach led stretching and roll out 

Tuesday 8/18/20

STRENGTH 

STRICT PRESS

1x6 @ 65-70% (Light-Moderate) 

1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure.....no more than 6-8.


WOD

AMRAP x 15 MINUTES
15 Hand Release Push-Ups 

30 Supermans

60 Double Unders
100m Run 

Monday 8/17/20

“Beirut” Tribute WOD

For Time

Buy-In: 135 Air Squats

Then, 4 Rounds of:

8 Bar Muscle-Ups

20 Power Cleans (52/38 kg)

20 Front Squats (52/38 kg)

Buy-Out: 102 Sit-Ups

Background: This tribute workout is dedicated to all the innocent souls who died, the thousands of people injured, and those who lost their homes and properties in the explosion that rocked the city of Beirut on August 4, 2020.

The blast was linked to a large supply of explosive material, stored in a warehouse at the city's port.

The workout was designed by Head Coach Ramzi Kamareddine @ramzikamareddine of 9616 CrossFit @9616crossfit (Tripoli, Lebanon), encouraging people to do the tribute WOD and use the hashtags #crossfitathletesunitedforbeirut and #beiruttributewod and to donate through Lebanese Red Cross @lebaneseredcross.

Friday 8/14/20

 WOD

"Manion"

7 Rounds for Time

Run 400m

29 back squats (135/95)

Thursday 8/13/20

WOD

FOR WEIGHT 12-10-8-6
Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight)

FINISHER

5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World 

Wednesday 8/12/20

STRENGTH

DEADLIFT
1x6 @  (Light-Moderate) 
1x6 @  (Mod)
1x 6+ @ (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

WORKOUT

FOR TIME
20 Deadlifts (AHAP)

50/40 Cal Bike
20 Bar Muscle-Ups

10 Deadlifts
25/20 Cal Bike
10 Bar Muscle-Ups

Tuesday 8/11/20

WOD 

3 SETS FOR MAX REPS

1:00 - Up Down Devil’s Press (35/20)|(20/15)
1:00 - V-Ups or Tuck-Ups 

1:00 - DB Renegade Row 

1:00 - Cal Row

-Rest 1:00 b/t Sets-

FINISHER

EMOM x 8 MINUTES
Min 1 - 8 Seated DB Arnold Press 

Min 2 - Max Diamond Push-Ups (1111)

Monday 8/10/20

WOD 

“KELLY”

5 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)|(14/10) 

Stamina 

400m Farmer Carry

Friday 8/7/20

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Heavy 5-Rep Deadlift

WOD

FOR QUALITY
21-15-12-9-6
Strict Pull-Ups or Ring Rows

 3-6-9-12-15
"Library" Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor 

Thursday 8/6/20

WOD

5 SETS
50 Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets- 

Wednesday 8/5/20

WOD

AMRAP x 20 MINUTES

 4-6-8-10 and so on…

 Toes to Bar
Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set 

Tuesday 8/4/20

Strength

5-5-5-5-5-5-5 Front Squat*

*Start Light and Build to Heavy Set of 5

WOD

E2MOM x 12 MINUTES

200m Run
Max Squat Cleans (185/135)|(135/95)

Monday 8/3/20

SKILL

EMOM x 10 MINUTES
MIN 1 - 10/8 Cal Row for Quality 

MIN 2 - 2-3 Wall Walks or 3-5 HSPU Negatives

WOD

3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Slam Balls (30/20)|(20/10) 

15 Handstand Push-Ups

 25/20 Cal Row