Tuesday 12/31/19

WOD

31 DB Push press (50/35)(35/20)

31 Pull ups (ring rows)

31 cleans (135/95)(95/65)

31 sit-ups

31 TTB (hanging leg raises)

31 Push-ups

31 Box jumps (24/20)

31 Back squats (135/95)(95/65)

31 Unbroken DU (62 singles)

31 DB Thrusters (50/35)(35/20)

31 ALT. Lunges (body weight)

31 burpees

365m row

Monday 12/30/19

Strength
On a 25:00 Running Clock...
Build to 1RM Snatch

WOD
On a 5:00 Running Clock...
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)

Saturday 12/28/19

TEAM WOD
IN TEAMS OF 2...
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*Partner 1 works while Partner 2 rests.
Workout must be completed in order. Split reps b/t partners any way.

Friday 12/27/19

WOD
“BARBARA"
5 SETS*
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-Rest 3:00 b/t Sets-

Cool Down
FOR RECOVERY
3:00 Slow Pedal on Bike
3:00 Foam Rolling Quads

Thursday 12/26/19

TEAM WOD

"Slot Machine"

7 min AMRAP

50 back squats (135/95)

50 back squats (185/135)

AMRAP back squats (225/155)

3 min Rest

7min AMRAP

50 bench press (115/80)

50 bench press (135/95)

AMRAP bench press (155/105)

3 min Rest

7 min AMRAP

50 Deadlift (185/135)

50 Deadlift (225/155)

AMRAP Deadlift (275/185)

Tuesday 12/24/19

TEAM WOD

"Nightmare Before Christmas"

Teams of 3

70/62 cal row, 70 bar facing burpees, 70 p. snatches (75/55)

60/52 cal row, 60 bar facing burpees, 60 p. snatches (95/65)

50/42 cal row, 50 bar facing burpees, 50 p. snatches (115/80)

40/32 cal row, 40 bar facing burpees, 40 p. snatches (135/95)

30/22 cal row, 30 bar facing burpees, max p. snatch (155/105)

Monday 12/23/19

WOD

"12 Days of Christmas"

Day 1- 10 DU

Day 2 - Power Clean (185/125)|(135/95) 

Day 3 - Up Downs

Day 4 - DB Push Press (50/35)|(35/20)
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH (45/35)|(35/25)
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts (185/125)|(135/95) 
Day 10 - Walking Lunges
Day 11 - DB Thruster

Day 12 - Bar Muscle-Ups

Saturday 12/21/19

TEAM WOD
Partner "Grinch"
6 Rounds for Time
20 hang power cleans (95/65)
20 front squats
20 push press
1 person lifting, 1 person in static hold (team choice)

Friday 12/20/19

Strength
6 sets
10 DB Russian twists w/5 press

WOD
"Polar Express"
10 strict pull ups, 100m Row
10 strict pull ups, 100m Row
10 strict pull ups, 100m Row
20 push ups, 100m Row
20 push ups, 100m Row
20 push ups, 100m Row
30 air squats, 100m Row
30 air squats, 100m Row
30 air squats, 100m Row

Thursday 12/19/19

Strength
EMOM x 10 mins
Min 1: Max DB box step overs
Min 2: Max DU

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 Box jumps (24/20)
30/20 cal Row
30 TTB

Wednesday 12/18/19

Strength
On a 20:00 Running Clock...
Build to 1RM Front Squat

WOD
"SPEED DEMON"
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

Tuesday 12/17/19

Strength
EMOM x 10 mins
Min 1: 5-8 DB Renegade Rows
Min 2: 20 sec hollow hold/20 sec hollow bar hang

WOD
"ELF"
5 Rounds for Time
15 Russian KB swings (70/55)
15 sit ups
Rest 2 mins
4 Rounds for Time
15 Burpees
15 wallballs (20/14)

Monday 12/16/19

Strength
On a 15:00 Running Clock...
Build to 1RM Push Press

WOD
"PUSH. PULL."
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(135/95)
 *15 Cal Row After Every Set

Friday 12/13/19

Strength
5-3-1 Front Squat
Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

WOD
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups

Thursday 12/12/19

Strength
5x5 Deadlift
Increasing weight

WOD
EMOM x 16 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 Burpees Over Bar + 5 Deadlift (275/185)|(185/135)

Cool Down
ROMWOD

Wednesday 12/11/19

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

Stamina
3 Sets
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/Medball)

Tuesday 12/10/19

Strength
5-3-1 Push Press
Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

WOD
"TRIPLE AMRAP"
AMRAP x 4 MINUTES
2 DB Devil's Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00
- Repeat!
*Pick up where you left off in the AMRAP. Score at the end of the workout is one number for total rounds & reps.

Monday 12/9/19

Strength
EMOM x 10 mins
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Static Hold of Choice!* ,
*Wall-Sit, Plank, Active Squat, Bar Hang, HS Hold, Hollow, Superman, Plate OH Hold KB Front Rack

WOD
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank

Saturday 12/7/19

TEAM WOD
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the
Cleans & TTB any way. For 200m sprint, each partner runs 100m while other partner rests.

Friday 12/6/19

Strength
3-3-3*
Front Squat
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD
"POINT BREAK"
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

Thursday 12/5/19

WOD
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)

Wednesday 12/4/19

STRENGTH
3-3-3*
Push Press
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD
1 ROUND 4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
5 Up-Downs + 10 KB Swing

STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups

STATION 3
EMOM
:45 Plank Hold

STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank

Tuesday 12/3/19

Strength
3 Sets
7 Wide Grip Pull-ups
10/10 Single arm DB shoulder raises
20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets

WOD
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)

Monday 12/2/19

Strength

EMOM x 8 MINUTES
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

WOD

"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round

Friday 11/29/19

Black Friday WOD

For time with partner

Buy in or cash out- 2000m Row- switch every 500m

200 DB step ups

150 push ups

100 ground to over head (95/65)

75 lateral bar hop up downs

50 pull ups (ring rows)

Thursday 11/28/19

WOD
Thanksgiving Sampler with partner
10 rounds- (5 each person)
5 pull ups , 10 sit ups, 15 air squats
8 rounds - (4 each)
10 DB press, 10 KBS
6 rounds - (3 each)
10 box jump overs
10 TTB
4 Rounds - (2 each)
20 wallballs, 30 supermans
1 Round
50 burpees

Wednesday 11/27/19

Strength
3x5*
Front Squat
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

WOD
3 SETS
14/12 Cal Bike
 14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-

Tuesday 11/26/19

Strength
ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box.

WOD
E2MOM x 20 MINUTES
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)

Cash out
ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank

Monday 11/25/19

Strength
3x5*
Push Press *
Set 1 - 65% x 5; Set 2 - 75% x 5; Set 3 - 85% x 5+

WOD
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set

Friday 11/22/19

Strength
ON A 10:00 RUNNING CLOCK...
Build Load & Refine Technique for Workout

WOD
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

COOL DOWN FOR RECOVERY 
3:00 Slow Bike
3:00 Foam Rolling

Thursday 11/21/19

WOD
FOR TIME
21-15-12-9-9-12-15-21
KB SDLHP
Cal Bike

Skill/Stamina
On a 12:00 Running Clock...
Practice Handstands or Handstand Walk

Wednesday 11/20/19

Strength
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat

WOD
EMOM x 9 MINUTES
MIN 1 - Max Front Squats (155/105)|(115/75)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Knee 2 Elbow*

Tuesday 11/19/19

Strength
On a 15:00 Running Clock...
Build to 1RM Push Press

WOD
Every 2:00 FOR 2 Sets
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00- 
Every 2:00 FOR 2 Sets
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00- 
Every 2:00 FOR 2 Sets
35 Double Unders
9 Push Press (165/115)|(115/75)

Monday 11/18/19

WOD
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

Saturday 11/16/19

TEAM WOD
IN TEAMS OF 2
FOR TIME
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Friday 11/15/19

WOD
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups

Stamina 
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets

Thursday 11/14/19

WOD
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups
40 Sit-ups
20 Box Jumps (30/24)

Wednesday 11/13/19

STRENGTH 
3 x 5
Thruster

WOD
"JACKIE"
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups

Tuesday 11/12/19

STRENGTH
14 DB Turkish Get-Ups
*Alternate arms each rep.

WOD
3 SETS
35/25 Cal Row
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets

Monday 11/11/19

STRENGTH
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5
Deadlift

WOD
"DONNY"
FOR TIME
21-15-9-9-15-21
Deadlift (225/155)|(155/105)
Burpees

Stamina
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets

Thursday 11/7/19

RECOVERY WORKOUT

EMOM x 24 MINUTES

MIN 1 - Row for Cals

MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS

(45/35)|(35/15)

MIN 3 - Hollow, Superman, or Plank Hold

MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)

MIN 5 - Plate G2OH

MIN 6 - Walking Rest*

*During the walking rest...walk, breath, and recover

Wednesday 11/6/19

Strength
ON A 8:00 RUNNING CLOCK...
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box

WOD
PARTNER WORKOUT IN TEAMS OF 4...
AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Every time you break 3 Burpees
Rest 1:00
AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Every time you break - 2 Burpees
Rest 1:00
AMRAP x 4 MINUTES
Double Unders
*Every time you break (or miss!) 1 Burpee
Rest 1:00
AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.

Tuesday 11/5/19

Strength
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy
10-Rep Back Squat

WOD
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

Monday, 11/4/19

WOD
For Time:
22-20-18-16-14
DB Push Press 
DB Suitcase Reverse Lunge
*200m Run after every full round.

Thursday 10/31/19

Skill
E2MOM x 12 mins
Min 1 & 2: 3/3 Turkish Get-up*
Min 3 & 4: Muscle up Practice/attempts or double under practice/attempts

*Light and controlled

RECOVERY WOD
AMRAP x 16 mins
400m Run
30 squats
30 sit ups
400m Run
30 KBS
30 Plate hops
400m Run
30 Up Downs
30 Lunges


Announcement: There will be no Throw down this Thursday night.

Wednesday 10/30/19

WOD
12-9-6-3-6-9-12
Squat Snatch (95/65) (65/45)
Strict pull ups

Partner Finisher
in Teams of 2
125 cal Bike*
*P1 works while P2 rests. Partners can alternate as needed

Tuesday 10/29/19

Strength
On a 12:00 Running clock
Build to a "moderate-heavy" complex:
1 push press
2 push jerks
1 split jerk

WOD
AMRAP x 4 mins
4 Jerks (155/105) (115/75)
4 lateral burpees over bar

Rest 2 mins

AMRAP x 3 mins
3 Jerks (135/95) (95/65)
3 lateral burpees over bar

Cool Down
3:00 Foam Rolling t-spine
3:00 Foam rolling mid-low back

Monday 10/28/19

Skill
EMOM x 10 mins
Min 1: Double under or Triple under practice
Min 2: Row 200/150m

WOD
1000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders

Thursday 10/17/19

Partner WOD
15 min AMRAP
Partner 1: Row for cals
Partner 2: 5 DB bent over rows + 10 up downs + 15 KBS
Rest 2 mins
15 min AMRAP
Partner 1: Bike for cals
Partner 2: 5 push ups + 10 step ups + 15 air squats

Wednesday 10/16/19

Strength
3x5 power Snatch

WOD
"Power + Amanda"
11-9-7-5
Power Snatch (135/95) (95/65)
Bar MU

Tuesday 10/15/19

WOD
24 min EMOM
Min 1: (2-3 front squats (heavy))
Min 2: 12/10 cal Bike
Min 3: 2 rope climbs
Min 4: 45 sec static hold (athletes choice)

Monday 10/14/19

Strength
5x3 power cleans

WOD
"Eliza-Plus"
27-21-15-9
Power clean (135/95) (95/65)
ring dip or HR push ups

Stamina
3 sets
15 barbell bent over rows
15 DB strict press

Friday 10/11/19

WOD
Open 20.1
To Be Announced....

Thursday 10/10/19

Strength
Every 90 secs for 6 sets
2 TnG power snatch

WOD
16 min AMRAP
3 power snatch
6 TTB
6 strict pull ups
6 TTB

Wednesday 10/9/19

Strength
8 min EMOM
Min 1: 3-5 tall box jumps
Min 2: 2-3 wall walks

WOD
3 sets (4:00 on/2:00 off)
200m Run
20 box jump overs
20 wallballs
Max deadlifts

Tuesday 10/8/19

WOD
14 min AMRAP
500m Row
21 air squats
15 S2OH
Rest 3 mins
3 min AMRAP
Max target touch burpees

Stamina - NFT
2-4-6-8-10-8-6-4-2
DBL DB bicep curls
DBL DB bent over rows

Monday 10/7/19

WOD
4 sets
1 min Russian KBS
1 min box jumps
1 min OH plate lunges
1 min alt V-ups
Rest 1:30

Saturday 10/5/19

TEAM WOD
"Mighty Ducks"
Teams of 3 (cal 35min)
60 clean and jerks
400m team Run
10 rope climbs
400m team Run
100 bar facing burpees
400m team Run
10 rope climbs
400m team Run
60 clean and jerks

Friday 10/4/19

WOD
"Open 18.3"
2 Rounds for time (14 min cap)
100 DU (100 singles)
20 OHS
100 DU
12 Ring MU (pull ups)
100 DU
20 DB Snatch
100 DU
12 Bar MU

Thursday 10/3/19

Strength
EMOM x 8 mins
2 TNG power cleans

WOD
For Time
22-16-10
up downs
power cleans (135/95)

Stamina
10 mins to work
Hs walk/wall walk/HS hold

Wednesday 10/2/19

Strength
12 min clock
1 mile run then in remaining time max meters on the rower

WOD
AMRAP x 12 mins
6 strict pull ups
12 HR push ups
18 sit ups

Tuesday 10/1/19

WOD
EMOM x 21 mins
Min 1 - 12 alt DB snatch
Min 2 - 12/10 cal bike
Min 3 - max unbroken wallballs

Cool Down
8 min roll out session

Monday 9/30/19

Strength
Split Jerk
5-3-1-1-1

WOD
10 min AMRAP
200m Run
8 S2OH (60% of push press)

Saturday 9/28/19

TEAM WOD
"Mighty Ducks"
Teams of 3 (cal 35min)
60 clean and jerks
400m team Run
10 rope climbs
400m team Run
100 bar facing burpees
400m team Run
10 rope climbs
400m team Run
60 clean and jerks

Friday 9/27/19

WOD
"Open 11.6"
7 min AMRAP (with Judge)
3 Thrusters (100/65)
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
etc..... adding 3 reps to each movement until time is up

Stamina
Partner 3K switching every 500m

Thursday 9/26/19

WOD
5 rounds for quality
300m Run
10 burpees
12/10 cal bike
10/10 single leg KB deadlift
75 DU's
10 KBS

Wednesday 9/25/19

WOD
20 min AMRAP
20 DB power cleans (50/35)
20 DB lunges
20 sit ups

Stamina
Pump sesh
3 sets max reps
DB hammer curls
DB floor press

Tuesday 9/24/19

WOD
2 sets
70/55 cal Row
3 min Rest
then 3 rounds of
15 strict press
15 TTB
Rest 3 min b/w sets

Monday 9/23/19

Strength
1 rep max
Clean

WOD
15 min AMRAP
9 Deadlifts (155/105)
12 hand release push ups
15 box jumps

Friday 9/20/19

Strength
1000m Row for Time

WOD
"Kelen Helly"
1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"

For your reference:
"Kelly" -
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Helen" -
Run 400 meters
21 KB swings (55/35)
12 Pull-ups

Thursday 9/19/19

Strength
EMOM x 6 mins
Min 1 - Shoot thrus
Min 2 - :20 sec L-sit hang

WOD
5 sets (NFT)
5 barbell bent over rows
5 weighted chin ups
10 DB bench press

Stamina
GOAT work

Wednesday 9/18/19

Strength
20 mins
1 rep max Front Squat

WOD
"Coco Loco"
7 min AMRAP
14 alt DB Snatch
9 HSPU

Tuesday 9/17/19

Strength
3 sets
2:00 min max TTB

WOD
"Schlitz"
4 rounds for time
400m Run
4 ring MU
40 DU

Monday 9/16/19

Strength
EMOM x 12 mins
2 snatch pulls + 1 snatch

WOD
"Floor It"
on the 4:00 for 4 rounds
100ft walking lunges
15 deadlifts
15/10 cal row

Saturday 9/14/19

TEAM WOD
Split with Partner
20 Rounds
100m Sprint
5 wallballs
5 SDLHP
5 medball sit ups

Friday 9/13/19

Strength
3 Rounds (NFT)
300m Run + max unbroken HSPU

WOD
"30 Rock"
20 min AMRAP
30 KBS
30 push press
30/21 cal Row
30 TTB

Thursday 9/12/19

Strength
Back Squat
5x2 @ 85%

WOD
EMOM x 12 mins
Min 1 - 5/5 renegade row
Min 2 - 5/5 DB split squats
Min 3 - :30 sec hollow rocks

Stamina
Stretch/ROMWOD

Wednesday 9/11/19

WOD
"9/11 Tribute"

2001m Run

11 box jumps (30/24)

11 thrusters (125/85)

11 C2B (ring rows)

11 power cleans (175/115)

11 HSPU (Box HSPU/seated press)

11 KBS (70/55)

11 TTB (hanging leg raises)

11 deadlifts (175/115)

11 Push jerks (110/75)

2001m row

Tuesday 9/10/19

Strength
1 rep max Deadlift

WOD
"Death by Deadlift/Burpee"
Min 1 - 4 deadlifts +1 bar facing burpee
Min 2 - 4 deadlifts + 2 bar facing burpees
Min 3 - 4 deadlifts + 3 bar facing burpees
etc...

Monday 9/9/19

Strength
On the 2:30 for 4 sets
50 ft OH DB walking lunges

WOD
"Chips Ahoy"
30 C2B
400m Run
15 OHS (50%)
800m Run
15 OHS
400m Run
30 C2B

Saturday 9/7/19

TEAM WOD
With Partner
Buy in: 100m tire flip
10 Rounds of: (split reps or rounds)
10 TTB
10 push ups
10 box jumps
Cash out: 200m sled pull

Friday 9/6/19

Strength
EMOM x 14 mins
Even: 5 OHS
Odd: 5 TNG Power Snatch

WOD
"Dirty Water"
For Time
100 DU (200 singles)
800m Run
60/45 cal Row

Thursday 9/5/19

Strength
1 RM Bench Press
3 sets max strict pull ups

Stamina
Choose 1
accumulate 3:00 in an L-sit
or
3x20 barbell glute bridges

Wednesday 9/4/19

Strength
Deadlift
3 reps @ 70%, 1 @ 75%, 3 @ 70%, 1 @ 80%, 3 @ 70%, 1 @ 85%

WOD
"Hangnail"
16 min AMRAP
30 DB hang clean and jerks
25/18 cal Row
20 bar facing burpees
15 deadlifts

Tuesday 9/3/19

MAX DAY
1 RM Back Squat
1 RM Strict Press
3 RM Push press

*Be sure to record all your new maxes in whatever App you use!*

Saturday 8/31/19

TEAM WOD
24min AMRAP with partner
8 burpees
8 TTB
8 push press

Friday 8/30/19

WOD
"Whiskey Tango Foxtrot"
For Time
Run 2 miles
60 back squats (body weight)
60 KB swings (55/35)
60 hand release push ups
*Break up the work anyway you want*

Thursday 8/29/19

Strength
5 Rounds
10 wide grip pull ups
25 barbell curls (fast)
10 DB floor press (tough)

WOD
3 sets
5 Front Squats (70)
10 Alt DB front rack lunges (tough)
Rest 2 mins

Stamina
AHAP
100ft. KB farmer carry
100ft front rack KB carry

Wednesday 8/28/19

Strength
10min EMOM
Min 1 - 3 to 5 reps of gymnastics GOAT (HSPU, pull ups, TTB, muscle up, dips)
Min 2 - 30 sec bar hang

WOD
"Oreo"
Every 3:00 for 5 rounds
Run 200m
20 mtn climbers
15 HSPU or 15 DB push press (30/20)

Tuesday 8/27/19

Strength
Deadlift 7x2 @ 85%
Rest 2 mins b/w sets

WOD
10min EMOM
Min 1 - 10 sumo stance good mornings
Min 2 - 5/5 single leg KB RDL

Stamina
Tabata
Hollow Hold
Russian twists

Monday 8/26/19

Strength
(For Time)
10 squat cleans @ 45%
8 squat cleans @ 55%
6 squat cleans @ 65%
4 squat cleans @ 75%
2 squat cleans @ 85%

WOD
"IHOP"
15 min AMRAP
60 DU (120 singles)
30/24 cal Row
5 power cleans
5 hang squat cleans
5 squat cleans (135/95)

Saturday 8/24/19

TEAM WOD
(35 min cap)
1500m Row (switch every 250m)
60 burpees over bar
40 power cleans
40 burpees over bar
20 power cleans
1500m Row (switch every 250m)

Friday 8/23/19

WOD
"31 Heroes"
Teams of 2
31min AMRAP
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
400m medball Run (20/14)

Thursday 8/22/19

Strength
Bench
2-2-4-2-2
Rest 2:00 b/w sets

WOD
"Day 18"
3 sets
max effort strict pull ups
Rest 1 min
10 bent over DB rows
Rest 1 min

Stamina
3 sets
1:00 weighted plank
Rest 1:30 b/w sets

Wednesday 8/21/19

Strength
Back Squat
6x6 (1111) @ 80%

WOD
"Day 17"
E2MOM x 12mins
5 push press increasing each set w/10 supermans after each set

Stamina
3 sets
5/5 rear foot elevated split squats w/DB at sides

Tuesday 8/20/19

Strength
10-1 HSPU
1-10 TTB

WOD
"Hit and Run"
3 Rounds for Time
400m Run (500m Row)
12 DB Snatch (70/50)
21 single DB squats

Monday 8/19/19

Strength
EMOM x 15mins
Min 1 - 8 ring rows
Min 2 - 8 push ups
Min 3 - 8 OH DB tricep ext.

WOD
"Day 16"
4 rounds
10 DB reverse lunges
:45sec wall sit

Stamina
3 sets
30 Russian twist
30 mtn climbers
:20 sec hang L-sit or knee raise
Rest 1:30

Saturday 8/17/19

TEAM WOD
"High Five"
Buy in: 400m sled pull
5 Rounds
8 power cleans - each
8 S2OH - each
10 partner push ups
Cash out - 1000m Row

Friday 8/16/19

Strength
5-4-3-2-1
Manmakers and 200m Run

WOD
"Dragon Breath"
22min AMRAP
21 cal Row
15 power Snatch (95/65)
9 burpee box jump overs
6 MU's

Thursday 8/15/19

WOD
"Day 15"
3 sets
100ft sled push
10 Russian leans

Stamina
2 sets
8/8 single leg barbell RDL
10/10 single leg banded hamstring curls

Wednesday 8/14/19

Strength
Tabata
wall sits and superman

WOD
"Trail Blazer"
3 rounds for time
800m Run
80 DU (160 singles)
21 hang cleans (95/65)

Stamina
ROMWOD

Tuesday 8/13/19

Strength
10min EMOM
5 behind the head strict press (2111)

WOD
"Day 14"
8min EMOM
Min 1 - :20sec single arm top of ring row hold R/L (both arms in the same min)
Min 2-  50ft double KB front rack carry

Stamina
2 sets
1 min Hollow hold
1 min Rest

Monday 8/12/19

Strength
3 x 12 dual KB front squats (3111) tempo

WOD
"Day 13"
:30 sec ring/DB/parallette/Plank hold
12 KB alt. floor press while in glute bridge

Stamina
6min EMOM
Min 1 - 6 split squats right (2111)
Min 2 - 6 split squats left (2111)

Friday 8/9/19

Strength
10 min barbell cycling practice
4x10 Hang power cleans (95/65)

WOD
"Extra 30"
21-18-15-12-9
Power cleans (135/95)
HSPU
200m Run

Thursday 8/8/19

Strength
15min EMOM
min 1 - 5 strict rope pull ups
min 2 - 10 diamond push ups
min 3 - :30 sec max banded lat pull downs

WOD
"Day 12"
9 min EMOM
min 1 - 5 front squats @60%
min 2 - 30 air squats
min 3 - -rest

Stamina
40-30-20-10
weighted sit ups
Rest 1:00 after each set

Wednesday 8/7/19

Strength
Deadlift
7x3 @ 80%

WOD
"Day 11"
5 sets
50ft KB/DB farmer carry
:20 sec L-sit hold (parallettes/boxes)
50ft barbell back rack carry (heavy)

Tuesday 8/6/19

WOD
"Heartburn"
1 mile Run
into
10 rounds of
7 Thrusters (75/55)
7 TTB
7 Burpees

Stamina
ROMWOD

Monday 8/5/19

Strength
Narrow grip bench press
8-6-6-4-4-2-2 increasing in weight

WOD
"Day 10"
3 sets
5-10 chin ups
rest 30 sec
10 Australian pull ups
rest 30 secs
20 alt. seated DB curls
Rest 1:00

Stamina
6 min EMOM
Min 1 - :30 sec star plank (L)
Min 2 - :30 sec star plank (R)
Min 3 - :30 sec hollow rocks

Friday 8/2/19

WOD
"Up and Running"
Buy in - 200m farmer carry
then
2 TGU
20 DU
800m Run
4 TGU
40 DU
600m Run
6 TGU
60 DU
400m Run
8 TGU
80 DU
200m Run

Thursday 8/1/19

Strength
Back Squat
5x5 (2111), Rest 1:30

WOD
"Day 9"
E3MOM x 12 mins
10 clapping push ups
10 seated DB strict press
15 DB peck flys on bench

Stamina
3 sets
10 alt. DB box step ups
(DBS at sides)

Wednesday 7/31/19

Strength
5x3 Muscle snatches
then 5min EMOM
5 TNG squat snatches

WOD
"Chicklets"
16min AMRAP
2 C2B pull ups
2 power snatch
200m Run
4 C2B
4 power snatch
200m Run
6 C2B
6 power snatch
200m Run
continue to add 2 reps to the C2B and power snatch

Tuesday 7/30/19

WOD
"Day 8"
For Time
15-12-9
ring dips
feet elevated ring rows
behind the head strict press
rest 2:00 then repeat

Strength
3 sets
15 Front Squats (50-60%)
Rest 1:30

Stamina
4min EMOM
Min 1 - 50ft partner carry
Min 2 - 6 reverse goblet lunges

Monday 7/29/19

Strength
Deadlift 8x4 @ 75%
Rest 1:30

WOD
"Day 7"
3 sets
50m sled push (heavy)
50m reverse sled pull (heavy)

Friday 7/26/19

Stamina
800m Run

WOD
"Brad Harper"
5 Rounds for Time
18 KBS (70/55)
13 burpees
23 wallballs (20/14)

Bradley C. Harper, 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona.  He was injured at the scene of a fire and died of those injuries on May 18, 2013.  "Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend.  He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers." - from the National Fallen Firefighters Foundation

Thursday 7/25/19

Strength
Bench press
2-4-6-8-10

WOD
"Day 6"
4 sets
5-10 pendlay rows
50ft hand over hand sled pull
5 wide grip pull ups

Stamina
2 sets
30 sec left plank
30 sec right plank
1 min Rest
30 sec hollow hold
1 min Rest

Wednesday 7/24/19

Strength
Back Squat
4 sets of 8 reps (3111) tempo
2 min rest

WOD
"Day 5"
3 sets
10 ring push ups
15 DB OH tricep ext.
30 sec banded tricep ext.
Rest 1:30

Stamina
E2MOM for 4 sets
50ft KB front rack lunges

Tuesday 7/23/19

Strength
EMOM x 10 mins
Even: 12/10 cal Row
Odd: 1 rope climb

WOD
"Hangin Around"
On the 4:00 for 5 Rounds
400m Run
10 hang cleans (115/80)
10 TTB

Monday 7/22/19

Strength
3x10 KB bottom up press (AHAP)
w/200m Run between sets

WOD
"Day 4"
28-22-16-10
Deficit push ups
DB hammer curls
DB strict press

Stamina
3 sets AHAP
1:00 Front Rack KB hold into a 100 foot farmer carry

Friday 7/19/19

Strength
10 mins to work up to a heavy TNG 3 rep power snatch

WOD
"Busted"
800m Run
20 burpees
20 p. snatch (95/65)
500m Row
10 burpees
10 p. snatch
500m Row
20 burpees
20 p. snatch
800m Run

Thursday 7/18/19

Strength
16 min E2MOM
6 Deadlifts @ 60-70% of 1RM

WOD
"Day 3"
3 sets
15 hip extensions (Russian leans)
30 banded tricep pull downs

Stamina
10 min EMOM
4 Front rack walking lunges + 4 front squats @ 40-50% of 1RM

Wednesday 7/17/19

Strength
Bench Press 10-8-6-4-2

WOD
"Day 2"
12 min EMOM
min 1 - 10 ring rows
min 2 - 5/5 single arm DB bent over rows
min 3 - 8 wide grip pull ups

Stamina
3 sets
1:00 plank
30 sec rest
1:00 hollow
30 sec rest

Tuesday 7/16/19

Strength
12 mins to build to a heavy complex
2 hang power cleans + 1 power clean

WOD
"Full Moon"
18 min AMRAP
10 TTB
20 KBS
300m Run

Monday 7/15/19

Strength
Back Squat
E2MOM 3x10

WOD
"Day 1"
3 sets
12 weighted push ups
12 dips
12 seated DB strict press

Stamina
3x6 each leg DB reverse lunges

Friday 7/12/19

Strength
10-1 HSPU
100m Run after each round

WOD
"Chips"
60 alt DB snatch (50/35)
50 cal Row
40 V-ups
30 deadlifts (225/155)
20 MU

Thursday 7/11/19

WOD
10min EMOM
Min 1 - AMRAP 4 air squats + 4 weighted sit ups
Min 2 - Row or Bike
Rest 3 min
10 min EMOM
Min 1 - AMRAP 4 Russian KBS + 4 alt lunges
Min 2 - Row or Bike

Stamina 
ROMWOD

Wednesday 7/10/19

Strength
E2MOM for 7 sets - Push Press
Set 1-3 = 5 reps
Set 4-6 = 4 reps
Set 7 = 3 reps
increasing in weight

WOD
"Press your Luck"
15min AMRAP
3,6,9,12, etc
Push Press (95/65)
TTB
100m Run

Tuesday 7/9/19

WOD
"Rough Day"
4 Rounds for Max Reps
Min 1 - Bike cals
Min 2 - SDLHP (75/55)
Min 3 - box jumps
Min 4 - DB hang power clean (50/35's)
Rest 1 minute between rounds

Stamina
3 sets
20 hollow rocks
20 heel tap (over KB or DB)
20 plank shoulder taps

Monday 7/8/19

WOD
"Dallas Five Memorial WOD"
500m Run
then
7 Rounds of
5 Burpees
9 pull ups
14 wallballs (20/14)
50m farmer carry (55/35)

(30 min cap)
7/7/16 - A sniper ambushed a group of Dallas police officers resulting in five officer deaths and another nine injured.

Friday 7/5/19

WOD
"White"
5 Rounds for Time
3 rope climbs
10 TTB
21 OH walking lunges (45/35# plate) 15kg for ladies
400m Run (500m Row)

Wednesday 7/3/19

Team 1776 WOD

Tuesday 7/2/19

Strength
Deadlift - Building to a heavy single
7-5-3-1-3-5-7

WOD
"ERNIE"
50-40-30-20-10
DU's
5-10-15-20-25
burpees

Monday 7/1/19

WOD
"Maple Leaf"
8 min AMRAP
200m Run
10 DB Thrusters (35/20)
8 box jump overs (24/20)
Rest 1 min
6 min AMRAP
100m Run
8 DB Thrusters
6 box jump overs
Rest 1 min
4 min AMRAP
50m Run
6 DB Thrusters
4 box jump overs

Stamina
"Coach Scott Time"
3 sets
Reps must be unbroken (rest as needed between sets)
13 DB supinated curls
13 DB bent over rows
13 DB hammer curls

Friday 6/28/19

WOD
"Tripp"
37 burpees
2 Rounds
10 S2OH (135/95)
24 medball sit ups (20/14)
80 DU
37 burpees
2 Rounds
3 wall walks
15 bar MU
12 thrusters (135/95)
37 burpees

Thursday 6/27/19

WOD
"CrossFit Uno"
Cal Row
lateral raises
box jumps
barbell rows
mtn climbers

Stamina
ROMWOD

Wednesday 6/26/19

Strength
12 mins
Part 1 - 6min EMOM increasing in weight
1 clean pull + 1 hang squat clean + 1 Jerk
Part 2 - 6min EMOM @55% of 1 rep max
Min 1 - 6 hang squat clean + 1 push jerk
Min 2 - 5 hang squat clean + 2 push jerk
Min 3 - 4 hang squat clean + 3 push jerk
Min 4 - 3 hang squat clean + 4 push jerk
Min 5 - 2 hang squat clean + 5 push jerk
Min 6 - 1 hang squat clean + 6 push jerk

WOD
"Dipstick"
on the 3:00 for 4 sets
200m Run
12 wallballs
6 dips

Tuesday 6/25/19

WOD
"Helen"
3 Rounds for Time
400m Run
21 KBS
12 pull ups

Stamina
3 sets
20 strict hanging knee raises
40 hollow flutter kicks

Monday 6/24/19

Strength
7x1 tempo back squats (5 sec down, 3 sec pause)
then 2 sets of 30-60 second back squat hold

WOD
"Legos"
20min EMOM
Min 1 - 6 bench press (AHAP)
Min 2 - 12/8 cal Bike
Min 3 - 1 seated sled pull
Min 4 - 10 DB curls

Friday 6/21/19

WOD
"Faulkel"
25min AMRAP
8 HSPU
8 box jumps
1 Rope climb

Stamina
1000m Run

Thursday 6/20/19

Strength
EMOM x 12 mins
Even: 3 snatch pulls @ 85%
Odd: 1 power snatch

WOD
"Bob the Builder"
3 sets (NFT)
16 KB front rack reverse lunges
12 V-ups
16 barbell good mornings
12 V-ups
Rest 2 mins

Wednesday 6/19/19

WOD
"Me Three"
Teams of 3 (30 min cap)
100 pull ups
100 OHS (75/55)
80 burpees
80 Thrusters (95/65)
60 TTB
60 Front Squats (115/80)
40 burpee box jump overs
40 clusters (135/95)

Stamina
ROMWOD

Tuesday 6/18/19

Strength
10 min EMOM
3 deadlifts @ 50% building in weight

WOD
"Sprints"
3 rounds
30/20 cal Row
20/12 cal Bike
10-50m sprints
Rest 2 mins

Monday 6/17/19

Strength
EMOM x 12 mins
Even: 10 pistols
Odd: 6 DB push jerks (50/35)

WOD
"Rear End"
18min AMRAP
60 DU
45 air squats
20 hang DB snatch (50/35)
10 push jerks (155/105)

Saturday 6/15/19

TEAM WOD
25 min AMRAP
Teams of 3
75/45 cal Bike
60 alt DB snatch
300 mtn climbers
15 rope climbs

Friday 6/14/19

Strength
10 mins to build to a heavy 8 rep Deadlift

WOD
"Napalm"
2 Rounds for Time
10 bar MU
20 barbell facing burpees
30 deadlifts (225/155)
40 wallballs (30/20)

Thursday 6/13/19

Strength
10 min EMOM
Even: 2 TGU (AHAP)
Odd: 1 wall walk

WOD
"Construction"
3 sets (NFT)
Max reps DB bench press (50/35)
12 DB rows
12 lateral box steps (6 each)
Rest 2 mins

Wednesday 6/12/19

Strength
Back Squat waves
3 sets of 4 reps @ 65% + 5 lbs and 2 reps at 85% +5lbs

WOD
"Jacked Squat"
21 front squats, 21 KBS, 400m Run
15 front squats, 15 KBS, 400m Run
9 front squats, 9 KBS, 400m Run
(115/80), (75/55)

Tuesday 6/11/19

WOD
"Lead Foot"
Part 1 - 4 min AMRAP
21 cal Row, 21 burpees, 21 C2B pull ups
Rest 4 mins
Part 2 - 4 min AMRAP
18 cal Row, 18 burpees, 18 TTB
Rest 4 mins
Part 3 - 4 min AMRAP
15 cal Row, 15 burpees, 15 pull ups

Stamina
10 min EMOM
Even: 40 sec weighted sit ups
Odd: 30 second flutter kicks

Monday 6/10/19

Strength
2 sets of 14 reverse barbell lunges (115/80)
200m Run after each set

WOD
"Double Point"
50 DU, 10 squat snatch (135/95)
50 DU, 8 squat snatch
50 DU, 6 squat snatch
50 DU, 4 squat snatch
50 DU, 2 squat snatch

Saturday 6/8/19

TEAM WOD
with Partner split reps except for the run
5 Rounds for Time
20 pull ups (split)
40 push ups (split)
60 KBS (split)
200m Run (together)

Friday 6/7/19

Strength
Max OHS

WOD
"Sleep Walk"
Teams of 3
7 min clock
80/55 cal Bike
then max OHS (95/65)
rest 3 mins
6 min clock
60/40 cal Bike
then max hang squat cleans (115/85)
rest 3 mins
5 min clock
40/20 cal Bike
then max thrusters (135/95)

Thursday 6/6/19

Strength
Mile Run

WOD
"Tabata Core"
sit ups
supermans
russian twists

Stamina
ROMWOD

Wednesday 6/5/19

WOD
"Water Logged"
1000m Row
then
30 DB snatches (50/35) and 15 burpee box jump overs (24/20)
20 DB snatches and 10 burpee box jump overs
10 DB snatches and 5 burpee box jump overs

Stamina
2 parts
Part 1 - 2 rounds of 200m sled walk
Part 2 - sets of 6 strict pull ups and 12 barbell good mornings

Tuesday 6/4/19

Strength
Every 1:30 for 7 rounds
15/12 cal Row then max HSPU in remaining time

WOD
"Front Runner"
200m Run, 2 power clean and jerks (155/105)
200m Run, 4 power clean and jerks
200m Run, 6 power clean and jerks
200m Run, 8 power clean and jerks
200m Run, 10 power clean and jerks

Monday 6/3/19

Strength
Back squat (wave)
4 reps then 2 reps for 3 rounds
4 reps @ 65%
2 reps @ 85%

WOD
"Payment"
3 sets not for time
Max ring dips
12 bent over barbell rows
18 weighted glute bridges
14 weighted sit ups
200m double DB carry (every 50m switch arm positions)
Rest 2 mins

Saturday 6/1/19

Partner WOD
With a Partner
1 mile Run (switch every 400m)
100 medball cleans
100 burpees

Friday 5/31/19

Skill
10 min rope climb practice

WOD
"Sky High"
400m Run
40 push ups
20 TTB
400m Run
5 rope climbs
400m Run
20 TTB
40 push ups
400m Run

Thursday 5/30/19

Strength
15 mins to build to a heavy hang squat clean

WOD
"Can't Walk"
12 min EMOM
Min 1 - 24 air squats
Min 2 - 16 wallballs
Min 3 - 8 hang squat cleans (75/55)

Wednesday 5/29/19

Skill
10 min Handstand practice

WOD
"Four Square"
3 sets not for time
50 DU
20 DB push press (35/25)
50 DU
:30sec HS hold (wall)
Rest 1 min
then 3 sets not for time
10/8 cal Bike
20 ring rows
10/8 cal Bike
10 BMU
Rest 1 min

Tuesday 5/28/19

WOD
"Back to Normal"
15 min AMRAP
20 Russian KB swings (70/55)
20/15 cal Row
20 barbell front rack lunges (95/65)

Stamina
:20 sec hollow hold
:20 sec hollow flutter kicks
:20 sec tuck ups
Rest 1 min

Saturday 5/25/19

Memorial Day WOD
"MURPH" - For time
Partition the pull-ups, push-ups, and squats as needed.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior...

Friday 5/24/19

WOD
5 Rounds for Time
10 right arm hang DB snatch (50/35)
30 DU's (60 singles)
10 left arm hang DB snatch
30 DU's (60 singles)

Stamina
ROMWOD

Thursday 5/23/19

Strength
5x5 Front or OH squats

WOD
14 min EMOM
7 Front or OH squats + 7 C2B

Wednesday 5/22/19

Strength
Grip Killer - 5 mins

WOD
6 sets
2 mins on/2 mins off
6 power snatch (165/105)
max cal Row

Tuesday 5/21/19

WOD
"Stop Bug-ing me"
30 min AMRAP
10/8 cal Bike
10 single arm DB deadlift (each side)
10 single arm DB push press (each side)
20 deadbugs
1 min bar hang

Stamina
800m Run

Monday 5/20/19

WOD
10 Rounds for Time
14 Russian KBS (70/55)
8 burpee box jump overs
2 rope climbs

Stamina
10 min EMOM
Even: 45 sec plank on elbows
Odd: 15 v-ups or tuck ups

Saturday 5/18/19

TEAM WOD
25 min AMRAP
With a Partner
1 mile Run (800m each)
50 Thrusters
50 TTB
50 medball cleans
800m Run (400m each)
40 Thrusters
40 TTB
40 medball cleans
600m Run (300m each)
30 Thrusters
30 TTB
30 medball cleans
400m Run (200m each)
20 Thrusters
20 TTB
20 medball cleans

Friday 5/17/19

WOD
"Loredo"
6 Rounds for Time
24 squats
24 push ups
24 walking lunges
400m Run

Thursday 5/16/19

WOD
30-20-10
Deadlift (225/155)
60-40-20
weighted sit ups (20/14)

Stamina
ROMWOD

Wednesday 5/15/19

Strength
5 sets of 2 push press + 1 split jerk

WOD
"Keep Up"
12 min AMRAP
50 DU
12 Burpees

Tuesday 5/14/19

Strength
1 rep max Bench Press

WOD
"Farmers Market"
15 min AMRAP
1200m Bike
30 air squats
100m KB farmer carry (70/55)

Monday 5/13/19

WOD
"Motown Filly"
24-20-16-12
Cal Row
DB strict press (35/25)
Filly lunges
400m Run after each round

Stamina
Tabata Holds
L Sit, dead hang, chin over bar, plank

Saturday 5/11/19

TEAM WOD
Partner 1 Run 400m, Partner 2 max wallballs
Partner 1 200m Sled drag, Partner 2 max sit ups
Partner 1 500m Row, Partner 2 max KBS

Friday 5/10/19

WOD
"Because I said So"
5 min AMRAP
21-15-9
power snatch (75/55)
pull ups
Rest 5 mins
5 min AMRAP
21-15-9
OH Squats (75/55)
TTB
Rest 5 mins
5 min AMRAP
21-15-9
Thrusters (75/55)
Burpees

Thursday 5/9/19

WOD
"Not FGB"
5 Rounds
1 min at each station
Cal Bike
box jumps
HR push ups
Rest 1 min

Stamina
3 sets
20 plank rotations
20 heel touches over DB
20 alt single leg V-ups

Wednesday 5/8/19

WOD
"Double Dribble"
3 sets
2 Rounds for Time
20/15 cal Row
20 DB push press (50/35)
50 DU
Rest 2:00 b/w sets

Stamina
3 sets
8 DB bent over row
max ring rows
Rest 1:30

Tuesday 5/7/19

Strength
6 sets of 3
Deadlift

WOD
"Tilt-a-Whirl"
12 min AMRAP
2-4-6-8 etc
Deadlift (255/165)
lateral bar hop burpees

Monday 5/6/19

Strength
4 sets of 5 tempo Front Squats (3-1-1)

WOD
"Bow Side"
2 Rounds for Time
1000m Row
25 KBS (70/55)
25 Front Squats (95/65)

Stamina
100 abmat sit ups

Announcement: Memorial Day shirts - Only a few days left, online orders only, no extras will be purchased:
https://foreverfierce.com/products/crossfit-plainfield-memorial-day-2019

Saturday 5/4/19

TEAM WOD
Team WOD is....
Come in and find out!  CrossFit "preparing you for not only for the unknown but for the unknowable as well."

Friday 5/3/19

WOD
"Sandwich"
60 Thrusters (45/35)
40 pull ups
20 box jumps (30/24)
200m KB front rack carry (55/35)
20 box jumps
40 pull ups
60 Thrusters

Thursday 5/2/19

WOD
"Upside Down Hustle"
8 sets
2 mins each
20/15 cal Row
then max HSPU
Rest 2:00 b/w sets

Stamina
3 sets of: 15 push ups, 15 ring rows, 1 min plank

Wednesday 5/1/19

WOD
"Endless EMOM"
12 mins
Even: 2 rope climbs
Odd: 8 power cleans (135/95)
Rest 4:00
12 mins
Even: 12/10 cal Bike
Odd: 12 burpees over the bar

Tuesday 4/30/19

Strength
18 mins to build to a heavy 5 rep Back Squat

WOD
"Come Again?"
14 min AMRAP
200 DU (300 singles)
100 wallballs (20/14)
50 TTB

Monday 4/29/19

WOD
"Oh No"
21-15-9
Deadlift and shoulder to OH (115/75)
Rest 3:00
15-12-9
Deadlift and shoulder to OH (135/95)
Rest 3:00
12-9-6
Deadlift and shoulder to OH (155/105)

Saturday 4/27/19

TEAM WOD
"Voorhees"
Teams of 3
25 min AMRAP
129/90 cal Row
75 Thrusters (95/65)
10 rope climbs
120/90 cal Row
75 power snatches (115/80)
10 rope climbs
120/90 cal Row
75 clean and jerks (135/95)

Friday 4/26/19

WOD
"Zach Dyer"
23 min AMRAP
2 power cleans (205/155)
14 HSPU
9 Front Squats
2 Ring MU

Thursday 4/25/19

Strength
10-8-6-4-2
Candlesticks with 1 wallwalk between rounds

WOD
"Lean and Mean"
15 min AMRAP
1 tire flip
2 stone 2 shoulder
20 Russian KBS (55/35)
300m Run

Wednesday 4/24/19

Stamina
ROMWOD

WOD
"Lower Hall"
3 sets (not for time)
10 good mornings (75/55)
20 box step ups (24/20)
200m sled drag (90/45)
30 supermans

Tuesday 4/23/19

Strength
EMOM x 11 mins
1 Snatch or Clean starting at 50% and adding 5lbs every minute

WOD
"Shutdown"
6 rounds on the 3:00
12 DB Snatch (50/35)
12 burpees over DB
12/10 cal Row

Monday 4/22/19

Strength
EMOM x 12 mins
Even: 2 TGU
Odd: 10 KB bottoms up press (5 each arm)

WOD
3 Rounds for time
"Hammies R Us"
400m Run
25 TTB (hanging leg raises)
25 Deadlifts (225/155)

Saturday 4/20/19

TEAM WOD
"Freedom Forces"
For Time
2 rounds of
200m buddy carry and 20 plank partner burpees
then
10 Rounds of
8 pull ups and 12 push ups (synchronized)

Reminder: The gym will be closed on Easter Sunday.  Have a Happy Easter!

Friday 4/19/19

WOD
"Bunny Hop"
With partner
Buy in 400m egg Run (medball)
then
200 DU's (100 each)
150 egg toss - wallballs (switch every 15)
100 sit ups (switch every 10)
80 grasshoppers (switch every 10)
50 HSPU (switch every 5)
Finish - 200m sprint relay

Thursday 4/18/19

WOD
"Grab Bag"
20 mins EMOM
Min 1 -5 pause squats (115/80) (can choose front squat/back squat/or OH squat)
Min 2 - 12/10 cal Row
Min 3 - 5 TTB + 10 alt DB Snatch
Min 4 - Bear crawl down and back or HS walk 40 ft
Min 5- 10/8 cal Bike

Stamina
ROMWOD

Wednesday 4/17/19

Strength
10-1 Bench press (unbroken each set)
10 supermans between sets

WOD
"Double D"
21-15-9
Deadlift (275/185)
Dips

Tuesday 4/16/19

Strength
3 Rounds using 40% of max snatch
1 min Bike or Row
3 hang cleans + 3 front squats + 3 jerks
1 min Bike or Row
3 hang snatch + 3 back squats + 3 power snatch

WOD
"Mountain Man"
30 power Snatch (75/55)
800m Run
60 Thrusters
800m Run
30 Power Snatch

Option B - Clean and Front Squats

Monday 4/15/19

Stamina 
3 sets
15 V-ups
30 sec left plank
30 sec right plank
30 Russian twist
30 sec hollow hold

WOD
"NC FIT"
6 Rounds
3 min AMRAP
4 burpee box jump overs
4 C2B pull ups
Rest 1 min b/w rounds

Friday 4/12/19

WOD
"GI Jane"
100 burpee pull ups

Stamina
ROMWOD

Thursday 4/11/19

Strength
1000m Row + 1500m Bike

WOD
3 sets (not for time)
30 Russian twists
10 DB bench press
20 hip extension or glute bridges

Wednesday 4/10/19

Strength
10 min running clock
5 RM Deadlift
Rest 5 mins
10 min Running clock
3 RM Thruster

WOD
"Partner Finisher"
2 rounds each alt rounds
200m Run
30 air squats
20 up downs

Tuesday 4/9/19

Strength
EMOM x 12 mins
Even: 10 ring rows
Odd: 5 box pass throughs

WOD
"Jump Start"
60 DU, 30 DB Snatch (50/35)
60 DU, 20/21 cal Row
60 DU, 30 TTB
60 DU, 30/21 cal Row
60 DU, 30 DB Snatch

Monday 4/8/19

Strength
EMOM x 11 mins
Power Cleans
Min 1 - 3 power cleans @ 65%
Min 2 - 2 power cleans @ 70%
Min 3 - 1 power clean @ 75%
Min 4 - REST
Min 5 - 3 power cleans @ 70%
Min 6 - 2 power cleans @ 75%
Min 7 - 1 power clean @ 80%
Min 8 - REST
Min 9, 10, 11 - 1 power clean build in weight

WOD
"Acronym"
14 min AMRAP
400m Run
12 SDLHP (95/65)
8 HSPU

Saturday 4/6/19

TEAM WOD
"Dorie"
20 min AMRAP
150m Partner Carry
then
15 KBS
10 Burpees
5 G2OH

Friday 4/5/19

WOD
"Hammer"
5 Rounds
5 power cleans (135/95)
10 front squats
5 jerks
20 pull ups
90 sec Rest

Thursday 4/4/19

Strength
4 sets
10 shoulder raises
15 tricep pull downs
20 banded pull aparts

WOD
"Make Me"
20 min EMOM
Min 1 - 2 TGU
Min 2 - 10/8 cal Bike
Min 3 - 2 manmakers
Min 4 - 12/10 cal Row

Wednesday 4/3/19

Strength
Back Squat every 3 mins
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%

WOD
"Power Puff"
30 TTB
400m Run
15 Deadlifts (225/155)
800m Run
15 Deadlifts
400m Run
30 TTB

Tuesday 4/2/19

WOD
"Double Bubble"
15 min AMRAP
25 DU (50 singles)
5 power Snatch (135/95)
25 DU
5 bar MU

Stamina
3 rounds on the 4:00
15 weighted sit ups
15/12 cal Row
15 HSPU

Monday 4/1/19

WOD
5 min AMRAP of
19 wallballs and 19 cal Row
Rest 2 mins
10 min AMRAP of
25 TTB
50 DU
15 squat cleans (135/95)
Rest 3 min
10 min AMRAP
200' DB OH lunges (50/35)
50 box step ups
50 strict HSPU
200' handstand walk
Rest 3 min
5 min AMRAP
10 Snatches (95/65)
12 bar facing burpees
10 bar muscle ups
12 bar facing burpees
Rest 2 mins
10 min AMRAP
33 Thrusters (95/65)
33 C2B

Saturday 3/30/19

TEAM WOD
"Team Poker"
Hearts - KBS
Spades - Supermans
Clubs - Push press (45/35)
Diamonds - Medball cleans

Friday 3/29/19

WOD
"Matt B"
5 rounds for time
5 Burpees
10 C2B
20 wallballs
30 push ups
400m Run

Stamina
ROMWOD

Thursday 3/28/19

Strength
2 Rounds
30 sec single arm Right OH DB hold
10 hollow rocks
30 sec single arm Left OH DB hold
10 hollow rocks
30 sec double DB OH hold
10 hollow rocks

WOD
5 sets
15/12 cal bike
50' walking lunges
15/12 cal Row
1 min Rest

Wednesday 3/27/19

Strength
800m Run, 2 min rest
600m Run, 1:30 min rest
400m Run, 1 min rest
200m Run

WOD
"After Party"
1-2-3-4-5-6-7-8-9-10
DB front squats (50/35s)
30 DU after each round

Tuesday 3/26/19

Strength
4 sets of 10 bench press (AHAP) + 25 weighted sit ups

WOD
12 min AMRAP
20 alt KB cleans (55/35)
10 TTB (hanging leg raises)
5 deadlifts (275/185)

Monday 3/25/19

Strength
E2MOM x 14 mins
Option 1: 1 power snatch + 1 hang squat snatch + 1 snatch balance
Option 2: 1 power snatch + 1 hang power snatch + 1 OHS

WOD
"Top Down"
14 min
50 bar facing burpees
40/30 cal row
30 squat snatch (75/55)
then
build to a 1 rep max hang snatch

Saturday 3/23/19

TEAM WOD
With Partner
400m Run
60 deadlifts
400m Run
80 hang cleans
400m Run
100 push press
400m Run

Friday 3/22/19

WOD
"Open 19.5"
33-27-21-15-9
Thrusters (95/65)
Chest to bar pull ups

No surprises with these two movements!  Last Friday Night Lights, come out and enjoy food and a beverage!

Thursday 3/21/19

WOD
"7 UP"
4 rounds on the 7
400m Run
30 mtn climbers
20 cal Bike
10 bench press (135/95)

Stamina
ROMWOD

Wednesday 3/20/19

Strength
Mixed Tabata holds, 5 rounds
wall sit, plank, superman

WOD
"Wet Floor"
20 min AMRAP
75 wallballs (20/14)
60/45 cal Row
45 TTB
30 burpee box jump overs
15 muscle ups

Tuesday 3/19/19

Strength
EMOM  x 14 mins
Even: 12 single leg KB Deadlifts (6 each side)
Odd: Max Hollow hold

WOD
"Up and Running"
3 rounds
5 min AMRAP
200m Run
15 tuck ups
10 deadlifts (225/155)
Rest 2 mins

Monday 3/18/19

Strength
12min E2MOM
3 OH squats - increasing each set

WOD
"Over Easy"
Buy in - 60/40 cal Row
then
3 rounds of
21 C2B
15 OHS (115/80)
9 Clean and Jerk

Saturday 3/16/19

TEAM WOD
20 min AMRAP
1 partners rows 400m while other partner does 20 wallballs and 20 sit ups

Thursday 3/14/19

WOD
3 Rounds (NFT)
15 V-ups
20 supermans
25 banded good mornings
30 cal Row

Stamina
ROMWOD

Wednesday 3/13/19

Strength
15 mins to build to a heavy complex
1 high hang power clean + 1 hang power clean + 1 power clean

WOD
"Tabata #6"
push ups
shuttle runs
KBS (55/35)
Bike Cal

Tuesday 3/12/19

Strength
EMOM x 10 mins
Even: 15 hollow rocks
Odd: 15 superman

WOD
"Lay Up"
25-20-15-10-5
box jump overs and TTB
then
5-10-15-20-25
hang power snatch (75/55) and pull ups

Monday 3/11/19

Strength
Tempo Back Squats
5 sets of 2 reps @ 50%
7 seconds down with a 3 sec pause at bottom

WOD
"Go Fish"
1000m Row
then
3 Rounds of
21 deadlifts (135/95)
15 barfacing burpees
9 push jerks

Saturday 3/9/19

TEAM WOD
2 Teams
Round 1
Team 1-100 cal Bike while Team 2 does max SDLHP
switch
Round 2
Team 1 -100 cal Bike while Team 2 does max Thrusters
switch
Round 3
Team 1 -100 cal Bike while Team 2 does max hang cleans
switch

Thursday 3/7/19

Stamina
ROMWOD

WOD
5 Rounds - Not for Time
2 Rope climbs
8 box step ups (50/35)
12 HSPU

Wednesday 3/6/19

Strength
4 rounds of 50 DU's + max TTB
rest 1 min b/w rounds

WOD
"Chain Reaction"
3 Rounds of
21/15 cal Row
7 C2B
7 dips
then 3 Rounds of
9 power cleans (155/105)
9 push jerks

Tuesday 3/5/19

Strength
10 min EMOM
OH Squats - 4 reps @ 50%

WOD
"Cleaned and Pressed"
3 Rounds
5 min AMRAP
20 mtn climbers
15 medball cleans (20/14)
10 DB bench press (50/35)
Rest 2 mins

Monday 3/4/19

Strength
4 Rounds (10 mins)
10 KBS (55/35)
20' HS walk or 25' bear crawl

WOD
"Water Proof"
21-15-9
Cal Row and Front Squats (95/65)
then 15-12-9
TTB and Hang Snatch (95/65)
then 12-9-6
barfacing burpees and Thrusters (95/65)

Saturday 3/2/19

TEAM WOD
Teams of 3
30 min cap
120 power snatch (75/55)
120 sit ups
12 rope climbs
90 power snatch
90 sit ups
9 rope climbs
60 power snatch
60 sit ups
6 rope climbs
30 power snatch
30 sit ups
3 rope climbs

Thursday 2/28/19

Announcements
Tonight - 19.2 will be announced!  What are your predictions on movements? Be sure to share on our Athlete's page.

WOD
Rowing Intervals and ROMWOD

Wednesday 2/27/19

Strength
5 sets of 3 reps
Push Press every 90 secs
70, 75, 80% then increase on own last 2 rounds

WOD
"Regulator"
Buy in 200 DU
then 4 rounds
9 HSPU
15 dips
21 box jump overs