Saturday 3/26/22

 Saturday, March 26, 2022

TEAM WOD

IN TEAMS OF 2...
2 SETS FOR TIME*
20 Alt. DB Up-Down Devil's Clean (50/35)|(35/20)
100/80 Cal Row
20 Alt. Up-Down DB Devil's Clean
100 Push-Ups
20 Alt. Up-Down DB Devil's Clean
100 Sit-Ups
20 Alt. Up-Down DB Devil's Clean
-Rest 1:00 b/t Sets-

*P1 works while P2 rests. Split work as needed.

Friday 3/25/22

 Friday, March 25, 2022

WOD

ON A 6:00 RUNNING CLOCK...
1 ROUND FOR TIME
600m Run
30 Front Squats (115/75)|(75/55)
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
2 ROUNDS FOR TIME
300m Run
15 Front Squats
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
4 ROUNDS FOR TIME
100m Run
7 Front Squats

Thursday 3/24/22

 Thursday, March 24, 2022

Skill

4 SETS*
8-10 Strict Hanging Toes to Something
Into...
:15-:30 Tuck Hold or L-Sit*
-Rest As Needed b/t Sets-

WOD

AMRAP x 15 MINUTES
20 Burpees
10 Toes to Bar
16 Box Jump Overs (24/20)
8 Toes to Bar
12 Alt. DB Suitcase Lunges (50/35)|(35/20)
6 Toes to Bar

Wednesday 3/23/22

 Wednesday, March 23, 2022

Strength

6-6-6*
Tempo Deadlift (1031)
*Start Light and build to Moderate weight.

WOD

6 ROUNDS FOR TIME
8 Deadlifts (205/145)|(145/100)
16 KB Swing (53/35)|(35/26)
25/20 Cal Bike

Tuesday 3/22/22

 Strength

4 SETS*
1 Push Press + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

FOR TIME
50 DB Shoulder to Overhead (50/35)|(35/20)
800m Run
50 DB Shoulder to Overhead

Finisher

2-3 SETS
20 DB Slides
40 DB Flutter Kicks
:30/:30 Single Arm/ Single Leg Plank Hold
-Rest As Needed b/t Sets-

Monday 3/21/22

 Monday, March 21, 2022

Strength

4 SETS*
1 Hang Power Clean + 2 Hang Squat Cleans
*Start Moderate and work to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

EVERY 4:00 x 4 SETS
35 Double Unders
10 Pull-Ups
8 Hang Squat Cleans (135/95)|(95/65)
10 Pull-Ups*
35 Double Unders
-Rest with Remaining Time-

*Option to complete 10 Ring Rows or 10 DB Bent Over Rows, Heavy for second set only

Friday 3/11/22

 Friday, March 11, 2022

WOD

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
F- 65 lb, then 75 lb, then 85 lb
M- 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

Saturday 3/19/22

 Saturday, March 19, 2022

TEAM WOD

PARTNER WORKOUT...
AMRAP x 25 MINUTES***
20 Deadlifts*
20 Up-Downs Over Bar
30 Partner Sit-Ups

*Rounds 1+2: (155/105)|(115/75)
Rounds 3+4: (185/135)|(135/95)
Rounds 5+6: (225/155)|(155/105)
Rounds 6+Beyond: (275/185)|(185/135)

***Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total. Partners interlock heels and toss Slam Ball back and forth.

Friday 3/18/22

 Friday, March 18, 2022

WOD

FOR TIME
100-80-60-40-20
Double Unders

30-30-30-30-30
Air Squats

15-15-15-15-15
Chest to Bar Pull-Ups

Skill

Post WOD Skill
ON A 10:00 RUNNING CLOCK…
Practice/Play with HS Walk + HS Hold

Suggested Drills...
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold

Thursday 3/17/22

 Thursday, March 17, 2022

WOD

"POT O' GOLD"
FOR TIME
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees

Wednesday 3/16/22

 Wednesday, March 16, 2022

WOD

5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining...

-Rest 1:00 b/t Sets-
(Score is Lowest Cals)

Finisher

3 SETS FOR QUALITY
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

Tuesday 3/15/22

 Tuesday, March 15, 2022

Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

WOD

"ELIZA-PLUS"
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

Monday 3/14/22

 Monday, March 14, 2022

Strength

8-8-8
Tempo Back Squat (32X1)
*Weight starts Light, building to Moderate. Perfect mechanics.

WOD

4 SETS FOR TIME*
40 Double Unders
40 'Unbroken' Wall Balls (20/14)|(14/10)
-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.

Thursday 3/10/22

 Thursday, March 10, 2022

WOD

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

Mobility

ON A 10:00 RUNNING CLOCK...
Foam Rolling or Flow Stretching

Wednesday 3/9/22

 Wednesday, March 9, 2022

WOD

EMOM x 20 MINUTES*
MIN 1 - 50 Double Unders
MIN 2 - 15 Toes to Bar
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

Strength

Post WOD Strength
3 SETS FOR QUALITY
12-15 Incline DB Bench Press (Athlete Choice, Heavy)
Immediately Into...
1:30 Push-Up Plank

Tuesday 3/8/22

 Tuesday, March 8, 2022

Strength

5x2
Push Jerk*

*All Sets should be Heavy. Bar comes from the rack.

WOD

ON A 15:00 RUNNING CLOCK...
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining...
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

Monday 3/7/22

 Monday, March 7, 2022

Strength

4 SETS*
2 Reps of the Complex...
1 Clean Pull + 1 Power Clean

-Quick Rest b/t Reps & Rest as Needed b/t Sets-
*All working sets should be Mod-Heavy...about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

WOD

3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)|(65/45)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)

Friday 2/25/22

 Friday, February 25, 2022

WOD

Open Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
 F- 35-lb dumbbell, 20-in box
 M-50-lb dumbbell, 24-in box
Review the workout standards at games.CrossFit.com before attempting. #crossfit #crossfitgames

Thursday 3/3/22

 Thursday, March 3, 2022

WOD

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*
MIN 2 -- Row or Bike, Moderate Effort

*L+R = 1 Rep

Mobility

FLOW STRETCHING...
2:00 Olympic Wall Squat
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Wednesday 3/2/22

 Wednesday, March 2, 2022

Strength

1.) 3-3-3
Clean Deadlifts*
*All working sets should be Mod-Heavy...70-75% of 1RM Clean for DL and 1RM Jerk for PP.
Option to build if perfect mechanics are maintained.

2.) 3-3-3 Push Press**
**Bar comes from the floor

WOD

2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run (1200/1000m bike)

Tuesday 3/1/22

 Tuesday, March 1, 2022

WOD

"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

STRENGTH

10-10-10
BENCH Press

Monday 2/28/22

 Monday, February 28, 2022

Strength

3 SETS
3 Snatch Deadlift + 1 Snatch Pull

*All working sets should be Mod-Heavy...about 70-75% of 1RM Snatch.

Option to build if perfect mechanics are maintained.

WOD

AMRAP x 10 MINUTES
10 Power Snatches (95/65)(65/45)
2 Rope Climbs

Saturday 2/26/22

 Saturday, February 26, 2022

TEAM WOD

IN TEAMS OF 2...
1.) AMRAP x 25 MINUTES
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Immediately Into Part 2...
2.) ON A 10:00 RUNNING CLOCK…
Both Partners build to a Heavy 1-Rep Deadlift
*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.

Thursday 2/24/22

 Thursday, February 24, 2022

WOD

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Slam Balls (30/20)|(20/10) + 4 Alt. V-Ups
MIN 2 - :50 Cardio of Choice 1 (Moderate)

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Russian KB Swing (Athlete Choice) + 4 Alt. Lunges
MIN 2 - :50 Cardio of Choice 2 (Moderate)

Mobility

FOR RECOVERY
8:00 of Yoga Flow
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

Tuesday 2/22/22

 Tuesday, February 22, 2022

WOD

AMRAP x 5 MINUTES
10 Deadlifts (225/155)|(155/105)
35 'Unbroken' Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Power Cleans (185/135)|(135/95)
35 'Unbroken' Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Deadlifts (135/95)|(95/65)
5 Power Cleans
35 'Unbroken' Double Unders

Mobility

FOR RECOVERY
5:00 Foam Roll Legs
2:00 Calf Smash (Each Leg)

Monday 2/21/22

 Monday, February 21, 2022

Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Overhead Squat

WOD

3 ROUNDS FOR TIME
20/15 Cal Bike
20 Burpees
20 Overhead Squats (75/55)|(65/45)

Wednesday 2/23/22

 Wednesday, February 23, 2022

Skill

EXTENDED WARM-UP
EMOM x 10 MINUTES*
MIN 1 - Gymnastics GOAT (HS Focus)**
MIN 2 - Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options...
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk

WOD

NCFIT BENCHMARK WORKOUT
"STRAIGHT 100"
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row

Saturday 2/19/22

 Saturday, February 19, 2022

TEAM WOD

IN TEAMS OF 2...
FOR TIME
75 Pull-ups
400m Team Run
42 Thrusters (95/65)|(65/45) 800m Team Run
42 Thrusters
400m Team Run
75 Pull-ups

*P1 Works while P2 Rests. Split work as needed, perform Runs together.

Friday 2/18/22

 Friday, February 18, 2022

Strength

3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

WOD

FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into...
4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**

Immediately Into...
40 KB Goblet Walking Lunges*
*Each step is 1-Rep.
**Target 6 inches above standing reach

Thursday 2/17/22

 Thursday, February 17, 2022

WOD

"SKULL ISLAND"
10 ROUNDS FOR TIME
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups

RMU Option 1: Jumping RMU
RMU Option 2: Burpee Chest to Bar Pull-Up

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Mobility

FOR RECOVERY
5:00 Foam Roll Glutes + Hamstrings

Wednesday 2/16/22

 Wednesday, February 16, 2022

WOD

4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.

Finisher

FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups/ Tuck-Ups
Hollow Rocks

Tuesday 2/15/22

 Tuesday, February 15, 2022

Strength

4x3
Overhead Squat

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%.
Focus on perfect movement.
This is our Deload week.

WOD

6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar

*After EVEN NUMBER rounds (2,4,6) complete a 200m Run.
Workout ends with 200m run.

Finisher

3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans
-Rest 1:00 b/t Sets-

Monday 2/14/22

 Monday, February 14, 2022

Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…

1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean

WOD

"CUPID SHUFFLE"
EMOM x 14 MINUTES*
MIN 1 - 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 - 2 Burpees Over Bar + Max Power Cleans
MIN 3 - 3 Burpees Over Bar + Max Power Cleans
MIN 4 - 4 Burpees Over Bar + Max Power Cleans
...and so on until Round 14
MIN 14 - 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

Saturday 2/12/22

 Saturday, February 12, 2022

TEAM WOD

IN TEAMS OF 2...
AMRAP x 25 MINUTES
12 DB Up-Down Devil's Clean (50/35)|(35/20)
500m Row
12 DB Up-Down Devil's Clean
30 Pull-Ups

*Partner 1 Works while P2 Rests. Split work as needed to complete the movements.

Friday 2/11/22

 Friday, February 11, 2022

Strength

ON A 25:00 RUNNING CLOCK...
1.) Build to a Heavy 5-Rep Bench Press
-Rest Quickly Before Part 2-

2.) Max Bench Press (@ 75% of Part A)*
*Must be unbroken. Once the barbell is not moving, the set is complete.

WOD

FOR TIME
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
*L+R = 1-Rep

Mobility

2:00 Twisted Cross Pec Stretch (R)
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose

Thursday 2/10/22

 Thursday, February 10, 2022

Skill

3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*

*Increasing efforts each round. Start EZ, increase to Hard.

WOD

"OPEN 17.4"
AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups

Wednesday 2/9/22

 Wednesday, February 9, 2022

WOD

EMOM x 20 MINUTES
MIN 1 - 15 Burpee Over Bar
MIN 2 - Max Hang Power Cleans (135/95)|(95/65)
MIN 3 - 1:00 Front Rack Hold*
MIN 4 - Rest
*Accumulate as much time as possible in the Front Rack.

Strength

3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

Tuesday 2/8/22

 Tuesday, February 8, 2022

Strength

Overhead Squat
2x3
1x3


*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

WOD

2 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)

Monday 2/7/22

 Monday, February 7, 2022

Skill

ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions

WOD

NCFIT BENCHMARK WORKOUT
"ANNIE-UP"
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups

Saturday 2/5/22

 Saturday, February 5, 2022

TEAM WOD

IN TEAMS OF 2...
AMRAP x 25 MINUTES*
Max DB Hang Curtis P's**

*P1 works while P2 performs a 250m Row.
Alternate when the Rowing partner finishes.

**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press

Friday 2/4/22

 Friday, February 4, 2022

Strength

ON A 10:00 RUNNING CLOCK...
Build to 3-Rep Deadlift
Heavier than Workout Weight

WOD

3 SETS*
ON A 6:00 RUNNING CLOCK...
40 Sit-Ups
40 Push-Ups
20 Deadlifts (225/155)|(155/105)

-No Additional Rest b/t Sets-
*Goal is to have at least :30 rest b/t sets

Thursday 2/3/22

 Thursday, February 3, 2022

Strength

3x6
Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

WOD

ON A 15:00 RUNNING CLOCK…
3 Unbroken Hang Squat Snatch*
75 Double Unders

Wednesday 2/2/22

 Wednesday, February 2, 2022

Strength

4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*
*Goal to maintain perfect hollow body position
-Rest as needed b/t Sets-

WOD

FOR TIME
1000/800m Row

Immediately Into…
21-15-9
Up-Downs to Target*
Pull-Ups**

Immediately Into…
1000/800m Row

*Target 6' above standing reach. **Chest to Bar Optional.

Tuesday 2/1/22

 Tuesday, February 1, 2022

WOD

NCFIT BENCHMARK WORKOUT
"PUNCH OUT"
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

Finisher

EMOM x 10 MINUTES
MIN 1 - 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 - :50 Weighted Sit-Ups