Strength
Rowing Intervals (max calories)
1 min on/1 min off for 10 mins
WOD
15 min AMRAP
15 TTB
12 DB reverse lunges (50/35)
9 DB Clean and Jerks
Tuesday, October 31, 2017
Monday, October 30, 2017
Tuesday 10/31/17
Strength
"Spooky Sprint"
Teams of 2
60 cal Row
50 pull ups
40 burpees
WOD
"Pumpkins and Broomsticks"
15 min AMRAP
400m team medball run then
15 medball cleans (20/14)
12 jumping medball front squats
9 medball front squats
AND
15 hang power snatch (95/65)
12 hang power cleans
9 push press
Sunday, October 29, 2017
Monday 10/30/17
Warm up
350m Row then
2 Rounds
10 squats
5 push ups
10 good mornings
10 Cossack squats
5 burpees
WOD
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
350m Row then
2 Rounds
10 squats
5 push ups
10 good mornings
10 Cossack squats
5 burpees
WOD
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
Friday, October 27, 2017
Saturday 10/28//17
"Frannie"
50 DU's (100 singles)
50 abmat sit ups
21 Thrusters (95/65)
21 Pull ups
40 DU's (80 singles)
40 abmat sit ups
15 Thrusters
15 Pull ups
30 DU's (60 singles)
30 abmat sit ups
9 Thrusters
9 Pull ups
Thursday, October 26, 2017
Friday 10/27/17
Warm up
Game - you don't want to be late today!
WOD
10 Rounds
2 Stone to Shoulder
2 length of the rig Farmer Carry (55/35)
2 length of the rig waiter carry
200m Row
Cool Down
Foam roll/foot smash
Game - you don't want to be late today!
WOD
10 Rounds
2 Stone to Shoulder
2 length of the rig Farmer Carry (55/35)
2 length of the rig waiter carry
200m Row
Cool Down
Foam roll/foot smash
Wednesday, October 25, 2017
Thursday 10/26/17
Strength
High hang squat snatch
5x3 @ 60% increasing weight
WOD
15 min AMRAP
200m Run
20 mtn climbers
2 Rope Climbs (1 rope climb, 3 sit to stands)
High hang squat snatch
5x3 @ 60% increasing weight
WOD
15 min AMRAP
200m Run
20 mtn climbers
2 Rope Climbs (1 rope climb, 3 sit to stands)
Tuesday, October 24, 2017
Wednesday 10/25/17
Strength
Death by Muscle up/C2B/pull up/ring row
WOD
4 Rounds for Time
21 Deadlifts (135/95)
15 Box jump overs (24/20)
9 Push jerk (135/95)
Death by Muscle up/C2B/pull up/ring row
WOD
4 Rounds for Time
21 Deadlifts (135/95)
15 Box jump overs (24/20)
9 Push jerk (135/95)
Monday, October 23, 2017
Tuesday 10/24/17
Strength
EMOM x 10 mins
Even: 2 wallwalks
Odd: 10-15 Hollow rocks
WOD
12 min AMRAP
3 wallballs (20/14)
3 KBS (55/35)
3 cal Row
6 wallballs
6 KBS
6 cal Row
increasing 3 reps each round
EMOM x 10 mins
Even: 2 wallwalks
Odd: 10-15 Hollow rocks
WOD
12 min AMRAP
3 wallballs (20/14)
3 KBS (55/35)
3 cal Row
6 wallballs
6 KBS
6 cal Row
increasing 3 reps each round
Sunday, October 22, 2017
Monday 10/23/17
Strength
Front Squats
5x5 with a 2 min rest between sets
WOD
15 min AMRAP
200m Run
2 Rope Climbs
Front Squats
5x5 with a 2 min rest between sets
WOD
15 min AMRAP
200m Run
2 Rope Climbs
Friday, October 20, 2017
Saturday 10/21/17
TEAM WOD
Teams of 3-4
2000 Reps
Singles, sit ups, lunges, dips, supermans, mountain climbers, wallballs, cal rowing, KBS, goblet squats, DB press,
Max of 100 reps per person per exercise
Teams of 3-4
2000 Reps
Singles, sit ups, lunges, dips, supermans, mountain climbers, wallballs, cal rowing, KBS, goblet squats, DB press,
Max of 100 reps per person per exercise
Thursday, October 19, 2017
Friday 10/20/17
HERO WOD
"Bowen"
3 Rounds for Time:
800m Run
7 Deadlifts (275/185)
10 Burpee Pullups
14 single arm KB Thrusters (55/35)
20 Box Jumps
"Bowen"
3 Rounds for Time:
800m Run
7 Deadlifts (275/185)
10 Burpee Pullups
14 single arm KB Thrusters (55/35)
20 Box Jumps
Wednesday, October 18, 2017
Thursday 10/19/17
Strength
1 to 10 V-ups
5 to 1 Rope Climbs
WOD
Power Snatch
3x3 same weight
2x3 same weight
3x1 same weight
Rest 2 mins between sets
3x60 sec plank holds
1 to 10 V-ups
5 to 1 Rope Climbs
WOD
Power Snatch
3x3 same weight
2x3 same weight
3x1 same weight
Rest 2 mins between sets
3x60 sec plank holds
Tuesday, October 17, 2017
Wednesday 10/18/17
Strength
3 Rounds
"Mixed Tabata"
Dead Hang
Bent Arm
Ring Support
Wall Sit
Hollow
WOD
"War Path"
800m Run
6 rounds of "The Chief"
3 Power Cleans (135/95)
6 Push ups
9 Squats
400m Run
4 Rounds of "The Chief"
200m Run
2 Rounds of "The Chief"
3 Rounds
"Mixed Tabata"
Dead Hang
Bent Arm
Ring Support
Wall Sit
Hollow
WOD
"War Path"
800m Run
6 rounds of "The Chief"
3 Power Cleans (135/95)
6 Push ups
9 Squats
400m Run
4 Rounds of "The Chief"
200m Run
2 Rounds of "The Chief"
Monday, October 16, 2017
Tuesday 10/17/17
Strength
Max Effort
0-2 min HSPU
2-4 min Rest
4-6 min DU's
6-8 min Rest
8-10 min TTB
WOD
10 min AMRAP
3 MU's
6 Push Press (115/75)
9 SDLHP
Max Effort
0-2 min HSPU
2-4 min Rest
4-6 min DU's
6-8 min Rest
8-10 min TTB
WOD
10 min AMRAP
3 MU's
6 Push Press (115/75)
9 SDLHP
Sunday, October 15, 2017
Monday 10/16/17
Strength
Within 5 sets, build to a
heavy 3 OHS
WOD
3 min AMRAP
21 OHS (75/55)
21 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
18 OHS (95/65)
18 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
15 OHS (115/80)
15 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
12 OHS (135/95)
12 Bar hop burpees
Max cal Row
Within 5 sets, build to a
heavy 3 OHS
WOD
3 min AMRAP
21 OHS (75/55)
21 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
18 OHS (95/65)
18 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
15 OHS (115/80)
15 Bar hop burpees
Max cal Row
Rest 3 mins
3 min AMRAP
12 OHS (135/95)
12 Bar hop burpees
Max cal Row
Friday, October 13, 2017
Saturday 10/14/17
TEAM WOD
20 min AMRAP
5 TTB
10 jumping lunges
15 KBS
*Partner must complete full round before switching
*Plank hold while partner completes round
20 min AMRAP
5 TTB
10 jumping lunges
15 KBS
*Partner must complete full round before switching
*Plank hold while partner completes round
Thursday, October 12, 2017
Friday 10/13/17
"BAD MEDICINE"
3 rounds for Time
400m Run with medball (20/14)
25 wallballs
25 medball cleans (touch and go)
25 OHS with medball
3 rounds for Time
400m Run with medball (20/14)
25 wallballs
25 medball cleans (touch and go)
25 OHS with medball
Wednesday, October 11, 2017
Thursday 10/12/17
Skill
EMOM x 10 min
2 TGU (Turkish Getup)
WOD
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees
EMOM x 10 min
2 TGU (Turkish Getup)
WOD
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees
50 mountain climbers
20 box jumps
50 mountain climbers
20 burpees
Tuesday, October 10, 2017
Wednesday 10/11/17
Strength
E2MOM
5 sets of 1 power clean & 1 push jerk
WOD
1000m Row
50 Thrusters
30 C2B
E2MOM
5 sets of 1 power clean & 1 push jerk
WOD
1000m Row
50 Thrusters
30 C2B
Monday, October 9, 2017
Tuesday 10/10/17
Skill
EMOM x 15 mins
Min 1 - Rope Climb
Min 2 - 5 strict ring rows
Min 3 - 5 candlesticks
WOD
10 min AMRAP
Bear crawl down and back
10 single leg deadlifts (55/35)
15 KBS
EMOM x 15 mins
Min 1 - Rope Climb
Min 2 - 5 strict ring rows
Min 3 - 5 candlesticks
WOD
10 min AMRAP
Bear crawl down and back
10 single leg deadlifts (55/35)
15 KBS
Sunday, October 8, 2017
Monday 10/9/17
Strength
EMOM
1 Snatch until failure
1000m Run at failure
Stamina
3 sets
Unbroken max push ups
Rest 2 mins between sets
EMOM
1 Snatch until failure
1000m Run at failure
Stamina
3 sets
Unbroken max push ups
Rest 2 mins between sets
Friday, October 6, 2017
Saturday 10/7/17
TEAM WOD
20 min AMRAP with partner
400m Run while partner does AMRAP KBS then switch
400m Run while partner does AMRAP Sit ups then switch
400m Run while partner does AMRAP push ups then switch
AMRAP push press (95/65) with remaining time only 1 person working at time
(Both partners do all the movements)
20 min AMRAP with partner
400m Run while partner does AMRAP KBS then switch
400m Run while partner does AMRAP Sit ups then switch
400m Run while partner does AMRAP push ups then switch
AMRAP push press (95/65) with remaining time only 1 person working at time
(Both partners do all the movements)
Thursday, October 5, 2017
Friday 10/6/17
Warm up
Game
Banded good mornings
calf stretches
1 arm KB deadlifts
WOD
10 min AMRAP
3 synchronized burpee box jump overs (24/20)
3 synchronized deadlifts (225/155)
6 sychhronized burpee box jump overs
6 deadlifts
etc.
Game
Banded good mornings
calf stretches
1 arm KB deadlifts
WOD
10 min AMRAP
3 synchronized burpee box jump overs (24/20)
3 synchronized deadlifts (225/155)
6 sychhronized burpee box jump overs
6 deadlifts
etc.
Wednesday, October 4, 2017
Tuesday, October 3, 2017
Wednesday 10/4/17
Warm up
Partner Row then game
WOD
50 synchronized wallballs (20/14) (14/10)
30 cleans (135/95) (95/65)
50 synchronized wallballs
20 cleans (185/135) (135/95)
50 synchronized wallballs
10 cleans (225/155) (155/105)
Partner Row then game
WOD
50 synchronized wallballs (20/14) (14/10)
30 cleans (135/95) (95/65)
50 synchronized wallballs
20 cleans (185/135) (135/95)
50 synchronized wallballs
10 cleans (225/155) (155/105)
Monday, October 2, 2017
Tuesday 10/3/17
Warm up
Hot Lava
WOD
120 DU's each (120 singles)
120 C2B each
120 hang snatch each (95/65) (65/45)
120 DU's each
Hot Lava
WOD
120 DU's each (120 singles)
120 C2B each
120 hang snatch each (95/65) (65/45)
120 DU's each
Sunday, October 1, 2017
Monday 10/2/17
Homecoming Week!
Warm up
Partner 400m Run
Wheelbarrow walks
Partner wallballs
Partner stretches
WOD
9-15-21 (95/65) (65/45)
Synchronized thrusters
Synchronized bar hop burpees
Announcement
Homecoming Week! We will be doing partner workouts this week. Do not worry if you don't have a partner, we will pair you up at the gym. This is going to be a great week.
Warm up
Partner 400m Run
Wheelbarrow walks
Partner wallballs
Partner stretches
WOD
9-15-21 (95/65) (65/45)
Synchronized thrusters
Synchronized bar hop burpees
Announcement
Homecoming Week! We will be doing partner workouts this week. Do not worry if you don't have a partner, we will pair you up at the gym. This is going to be a great week.
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