Saturday, January 18 2020

SWEAT: EMOM 25 

1) Max KB Swings 53/35

2) Max Goblet Lunges 

3) Max Double-unders 

4) Max Sit-ups

5) Rest

Friday, January 17 2020

Strength: Front Squat

60% x 5 reps

70% 5 reps

80% x 5 reps

WOD: AMRAP 3

3 DB Power Cleans 50/35

6 DB Front Squats

9 Push-ups on DB

Rest 1 minute, repeat for 3 rounds

Thursday, January 16 2020

Strength: Bench Press

5 Sets of 6 reps

WOD: 15 minutes to get as far as possible….

10/7 Cal Bike 

5 Box Jump-Overs 24/20 

10 HSPU

Round 2: 9 HSPU 

Round 3: 8 HSPU 

Round 4: 7 HSPU 

Round 5: 6 HSPU 

All the way to 1

Wednesday, January 15 2020 

WOD: 2 Rounds 

EMOM 4:3 Front Squats 

immediately into…

EMOM 4: 12/9 Cal Row 

immediately into…

EMOM 4: 3 Squat Cleans 

immediately into…

EMOM 4: 10 Toes to Bar 

32 minutes straight. Choose something challenging but do not fail. Remember to stay at each station for 4 minutes before switching. You score is the total weight of your Front Squat and Squat Cleans.

Tuesday, January 14 2020 

Strength: Jerk 

60% x 3 reps 

70% x 3 reps 

80% x 3 reps 

WOD: AMRAP 18 

6 Push Jerks 135/95 

7 Burpees over the bar

10 American KB Swings 70/53 

200m Row/Ski or 0.5 Bike for distance

Monday, January 13 2020

Strength: Back Squat

5 Sets of 4 reps @ 70% 

Superset with… 

10 DB Deadlifts or Glute Ham Raises 

WOD: AMRAP 10

10 DB Lunges 50/35 (70/53 ADV) 

15 Wall Balls 20/14

30 Double Double-unders 

Saturday, January 11 2020 

SWEAT: 2 Rounds 

2 Minutes: Plank on your hands

Rest 1 minute 

2 Minutes: Max Cals on the Rower 

Rest 1 minute

2 minutes: Max DB Deadlifts 

Rest 1 minute

2 Minutes: Max Cal Bike 

Rest 1 minute 

2 Minutes: Max Sit-ups 

Rest 1 minute 

2 Minutes:  Max Double-unders

At the end of each round rest for 3 minutes.

Friday, January 10 2019 

Strength: Every 2 minutes for 20 minutes (10 rounds) 

10/7 Cal Bike 

Power Cleans x 5 reps climbing 

Rounds: 1-3x 5 reps 

Rounds: 3-6 x 3 reps 

Rounds: 7-10 x 1 rep 

WOD: AMRAP 10 

21 Sit-ups 

15 Toes to Bar 

9 Hang Power Snatches 95/65

Thursday, January 9 2020 

Strength: Jerk 

50% x 5 reps

60% x 5 reps

70% x 5reps

Superset with

12-15 Lateral Raises per side 

WOD: 5RFT

20 Cal Row or 15 Cal Bike/Ski

15 Wall Balls 20/14

10 Burpees

Wednesday, January 8 2019 

Strength: Back Squat

5 Sets of 5 reps @60%

WOD: For Time 

20-18-16-14-12-10-8-6-4-2

DB Lunge 50/35 (two DB’s) 

35 Double-unders after each set 

Accessory Work: 

100 Russian Twists

Tuesday, January 7 2020

Team WOD Tuesday: 

For Time 

2 Rounds 

50/35 Cal Bike 

40 Power Clean + Jerk 95/65

30 Pull-ups 

30-20-10

Thrusters 95/65

Pull-ups 

150 KB Swings 53/35

30-20-10

Thrusters 

Pull-ups 

2 Rounds 

50/35 Cal Bike 

40 Power Clean + Jerk 95/65

30 Pull-ups 

*35 minute CAP 

Pyramid scheme chipper. No rest between sections. After the KB swings it’s the same workout in reverse order. Their also isn’t as many pull-ups in the workout as it seems. 

L2: 75/55

L1: 65/45

Monday, January 6 2020

WOD: Every 3 minutes for 30 minutes 

15 Cal Row/Bike/Ski

10 Toes to Bar 

3 Deadlifts (climbing)

*If you don’t want to increase weight keep the weight moderate but increase it to 5 reps. 

Saturday, January 4 2020 

Hey everyone, tomorrow is the big day. Make sure to arrive at 9:00am. Our first heat will kick off at 9:30am sharp!

Workout 1: Heat 1: 

Ally + Laura

Beth + Steve

Anton + Alex

Lizzie + Maura 

Sam + Tobe 

Nicole + Ronja

Felipe + Rodrigo 

Heat 2: 

Kate Maloof + Sara 

Ben Radz + John 

Amanda + Maria 

Christine + Briana 

Kim + Theresa

Jill + Jeannie 

Will + Natalie 

Heat 3: 

Zach + Luciano 

Chris + Kieran 

Kate L + Stefany 

Jessica + Natalie D

Danny + Bryan

Cam + Summertime Tyler 

WOD 1: In teams of 2, both partners can work at the same time.

0:00-3:00

AMRAP 3

Max Burpees to a target

3:00-15:00 (12 minutes to establish a 1RM Clean+ Jerk) 

*Both partners can work at the same time on the burpees. For the C+J you will be allowed one bar per team. 

WOD 2: AMRAP 10

40 Wall Balls 20/14

30 KB Swings 53/35

20 HR Push-ups

10 Box-Jump Overs 24/20 

*Only one athlete can work at a time. Split the work evenly. Step-Overs are allowed.

Friday, January 3 2020 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one.  There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night. 

Strength: 4 Sets of

5-7 Strict or Weighted Pull-ups 

Into..

10 DB Bench Press 

WOD: 3RFT

20 Deficit Push-ups 

20 Goblet Lunges 

20 Pull-ups

Thursday, January 2 2020 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one.  There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night. 

WOD: EMOM 10 

Min 1: 30 Double-unders 

Min 2: 10 Thrusters 75/55

Rest 2 minutes 

EMOM 10

Min 1: 30 Double-unders 

Min 2: Max KB Swings 53/35 

Rest 2 minutes 

EMOM 10 

Min 1: 30 Double-unders 

Min 2: Max Toes to Bar

Tuesday, December 31 2019 

**Morning classes only**

5:30am CrossFit 

6:30am CrossFit

7:30am Open Gym 

8:30am CrossFit 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. You are allowed to choose your partner! There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! Let’s get creative with your cooking. There is a sheet on the board, please write down what you are bringing.

WOD: 5 Rounds 

10 Push Press 

Immediately into…

1 minute max calorie Ski or Row (goal is 20+ calories) 

Rest 3 minutes between efforts 

Part 2: 4 Sets of 

21’s Right Arm 

21’s Left Arm 

100Ft “Gun Walk”

Into Max KB Shrugs til Failure 

Monday, December 30 2019 

Strength: 5 Sets of (25 min cap) 

30 Cal Bike/Ski or 40 Cal Row 

3 Front Squats 70%-80%

WOD: 10 Rounds For Time 

5 Clean + Jerks 135/95

15 Wall Balls 20/14

L3: 115/75

L2: 95/65

L1: 75/55

Saturday, December 28 2019 

SWEAT: 3 Rounds 

1 Min: Bike 

1 Min: Push-ups 

1 Min: Toes to Bar 

1 Min: Rowing

1 Min: Russian KB Swings 

1 Min: Burpees

1 Min: Air Squats 

Rest 3 minutes after each round

Friday, December 27 2019 

Normal Class hours tomorrow 

Strength: 4-5 Sets (18 minutes) 

Back Rack Lunge x 10 reps 

Immediately into 

30 Russian Twists 

Immediately into 

10 Front Raises  + 10 Lateral Raises 

WOD: For Time 

100 Wall Balls 

80 Sit-ups 

60 Russian KB Swings 

40 Jumping Lunges 

20 Toes to Bar

Thursday, December 26 2019 

Open Gym: 9:00am-11:00am