Thursday, April 16 2020

Strength: Deadlift 

6 Sets of 6 reps (3131 Tempo) 

WOD: 3RFT

16 Single Arm Devil Press 

20 180 Jump Squats 

24 V-Ups 

DB/KB Strength: Toe Elevated Deadlift 

5 Sets of 10 reps 4141 Tempo

DB/KB WOD: 3RFT

16 Single Arm Devil Press 

20 Goblet Lunges 

20 DB/KB Deadlifts 

Body Weight Strength: Tabata 20 seconds on, 10 seconds off x 4 rounds each

Sit-ups 

Russian Twist 

Alt. V-Ups 

Body Weight Workout: 10 Rounds For Time 

5 Burpees

3 Clapping Push-ups

1 Wall Walk

Wednesday, April 15 2020

Strength: Power Snatch + Hang Power Snatch 

6 Sets of 2+2 reps climbing 

DB/KB Strength: Single Arm Snatch + Single Arm Overhead Squat

5 Sets of 6 DB Snatches +3 Single Arm Overhead Squats per side

WOD: “Jacked Up Randy”

3RFT

25 Power Snatches 95/65

50 Double-Unders or Plate Hops

DB/KB WOD: 4RFT

200m Suitcase Carry 

20 Suitcase Deadlifts (10 per side) 

16 Single Arm DB/KB Hang Power Cleans 

20 Single Arm Push Press

Body Weight Workout: For Time

150 Leg Jammers

Leg Jammer: 1 Jump Squat + 2 Jumping Lunges = 1 rep 

Tuesday, April 14 2020

Strength: Strict Press 

5 Sets of 5 reps

Superset with Bent Over Rows x 10 reps 

DB/KB Strength: Arnold Press 

4 Sets of 12-15 reps

Superset with 12-15 lateral Raises 

WOD: 5 Rounds For Time 

1) 200m Run 

2) 10 Lateral Bar Over Burpees 

3) 15 Front Squats 75/55 (Adv. 95/65) 

4) 15 Push Press (same weight as FS) 

DB/KB WOD: 5 Rounds For Time 

200m Run 

10 DB/KB Facing Burpees

15 DB/KB Thrusters 

Body Weight WOD: AMRAP 30 

200m Run 

10 Burpees with Lateral Hop 

15 Air Squats 

20 Mountain Climbers 

25 Hollow Rocks 

30 Walking Lunges 

Monday, April 13 2020

Skill: EMOM 12

1. 0:45 second Hollow Rock Hold

2. 0:30 Handstand Hold

3. 0:45 Plank 

Strength: 5 Sets

3 Power Cleans + 2 Hang Squats Cleans + 1 Front Squat

DB/KB Strength: 4 Sets

20 Close Stance Goblet Squats 

20 Wind Mills (10 per side) 

20 Weighted Sit-ups

Body Weight Skill: EMOM 12

1. 0:45 second Hollow Rock Hold

2. 0:30 Handstand Hold

3. 0:45 Plank 

WOD: Home JT

For Time

21-15-9

Handstand Push-ups

Bench/Chair Dips

Push-ups

DB/KB WOD: For Time

10.9.8.7.6.5.4.3.2.1

Single DB Push Press

Push-ups 

30 Double-unders after each set

Saturday, April 11 2020

SWEAT: For Time 

200m Run 

100 Air Squats

200m Run 

100 Sit-ups (Toes to Bar if you can) 

200m Run 

100 Walking Lunges 

200m Run 

100 Russian Twist grab whatever you can 

200m Run 

100 KB Swings (grab what you got)

Friday, April 10 2020 

Strength: Bench Press

5 Sets of 5 reps climbing 

Superset with… 1 minute plank

CrossFit WOD: Every 60 seconds complete 1 Round of: 

6 Push-ups 

6 Up-Downs

6 Jumping Lunges 

Complete for 10 minutes for beginner

Complete for 15 minutes for intermediate 

Complete for 20 minutes for advanced 

Complete for 30 minutes if you like a challenge 

Start with 6 reps and then ideally I would like you to figure out how hard you can make this. After a few minutes increase to 8’s… and then 10’s… Pick a number that takes 35-40 seconds a round. 

Courtesy of CrossFit Chalk 

DB Strength: DB Push Press 

10 Sets of 5 reps per side 

Superset with 10 DB Rows (5 per side) 

DB WOD: 0:00-10:00

5 Rounds 

12 DB Hang Clean + Jerks 

12 Russian Twist (R/L = 1 rep) 

10:00-24:00

4 Rounds 

10 DB Rows per side 

20 DB Deadlifts or Single Leg Deadlifts (if you only have 1 DB, 10 perside) 

30 Tuck Jumps 

Body Weight Workout: AMRAP 16 

10 V-Ups

200m Run 

30 Bicycles 

40m Bear Crawl

Thursday, April 9 2020

Strength: 6 Sets of

20 Lunges (use Heavy DB/KB if you have them) 

10 Heel elevated Back Squats 

10 Toe elevated Romain Deadlifts 

CrossFit WOD: EMOM 15 

1) 15/12 Cals 

2) 9 Power Snatches 

3) 6 Overhead Squats (scale to Front Squats) 

DB WOD: EMOM 20 

1) 25 Double-unders 

2) 10 Alt. DB Snatches Right Arm

3) 25 Double-unders

4) 10 Single Arm DB Snatches Left Arm 

5) 15 Gobelt Squats 

Body Weight Workout: EMOM 30 

1) 25 Jumping Jacks or Plate Jumps 

2) 10 Snatches Right Arm grab whatever you have 

3) 25 Jumping Jacks or Plate Jumps 

4) 0:45 Handstand Hold 

5) Max Sit-ups

6) Rest 

*Score is the number of Sit-ups 

Wednesday, April 8 2020

CrossFit WOD: AMRAP 35 

400m Run 

10 Burpees 

20 Push-ups 

30 KB Swings

40 Goblet Lunges 

50 Weighted Sit-ups 25/15 

DB WOD: AMRAP 20

20 DB Rows

30 DB Walking Lunges 

40 DB Front Squats 

50 DB Sit-ups 

Body Weight Workout: AMRAP 18

10 Double Burpees 

20 Pike Push-ups 

30 Side Bridges (15 per side) 

40 Mountain Climbers

Tuesday, April 7 2020 

Strength: Jerk (from the floor) 

5 Sets of 3 reps (climbing) 

Superset with a 45 second Wall-sit 

DB/KB Strength: 5 Sets of 

12 DB Front Squats 

8 DB Push jerks 

6 DB Hang Cleans 

3 DB Thrusters 

*Try to go unbroken for as many sets as possible. 

CrossFit WOD: “DT” 

5RFT

12 Deadlifts 155/105

9 Hang Power Cleans 

6 Push Jerks 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

L3: 135/95

L2: 115/75

L1: 95/65

DB WOD: For Time 

5RFT

5 Devil Press 

10 Floor Press 

25 Double-Unders 

Body Weight Workout: Grab a broom stick or Swiffer For Time 

25 Broomstick Back Squats 

25 Broomstick Front Squats 

25 Broomstick Thrusters 

25 Burpees

400m Run 

25 Burpees 

25 Broomstick Thrusters 

25 Broomstick Front Squats 

25 Broomstick Back Squats 

Monday, April 6 2020

Strength: Back Squat

6 Sets of 6 reps @ 75%

Superset… with 10 Romanian Deadlifts 

DB/KB Complex: 5 Sets of 

20 Goblet Lateral Lunges 

20 Single leg Split Squats (10 per leg) 

10 Dead Bugs  

Body Weight Core: 5 Sets 

20 Toe Touches 

20 Side Bridge (10 per side) 

20 Reverse Sit-ups 

WOD: EMOM 20

1)10 Front Squats 

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski 

4)5 Thrusters

DB/KB WOD: EMOM 20

1)15 Goblet Squats

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski (200m Sprint) 

4)10 Single Arm DB/KB Push Press (5 per side) 

Body Weight WOD: EMOM 20

1)20 Jump Squats

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski (200m Sprint) 

4)10 Jumping Lunges

Saturday, April 4 2020

SWEAT: For Time 

1 Mile Run 

Then…

10-9-8-7-6-5-4-3-2-1

Thrusters 

Bent Over Rows 

Lateral Bar Over Burpees 

Then…

1 Mile Run 

DB WOD: SWEAT: For Time 

1 Mile Run 

Then…

10-9-8-7-6-5-4-3-2-1

Thrusters 

DB Renegade Rows. (10,9,8,7,6...etc per side) 

Lateral Burpees over the DB

Then…

1 Mile Run

Body Weight Workout: For Time

1 Mile Run

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

Jump Squats 

Tuck ups

Burpees to a target 

Friday, April 3 2020

Strength : “Flex Friday” 

4 Sets of

12 Curls (3 seconds up, 3 seconds down) 

12 Dips of a bench or chair 

Rest 1 minute 

WOD: 2 Rounds For Time 

50 Hip Thrusts 135/95

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders 

DB/KB WOD:2 Rounds For Time 

50 DB/KB Hip Thrusts 

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders 

Body Weight WOD: 2 Rounds For Time 

100 BW Hip Thrusts 

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders

Thursday, April 2 2020 

Strength: Deadlift

5 Sets of 2 reps climbing 

WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 Push Press 

10 Deadlifts (same weight as Push Press) 

DB/KB WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 DB/KB Push Press 

10 DB/KB Deadlifts (same weight as Push Press) 

Body Weight WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 Pike Press of a Bench or step)  

10 Alt. V-ups

Wednesday, April 1 2020

WOD: For Time “Bert” 

50 Burpees 

400m Run 

100 Push-ups 

400m Run 

150 Walking Lunges 

400m Run 

200 Air Squats 

400m Run 

150 Walking Lunges

400m Run

 100 Push-ups 

400m Run 

50 Burpees 

Tuesday, March 31 2020

Don’t forget to put your score in Sugar WOD. 

Strength: Hang Power Clean Complex

5 Sets of 3 Hang Power Cleans + 2 Front Squats + 1 Push Jerks (climbing) 

• If you don’t have a barbell. 

Strength: 5 Sets 

10 DB Row per side

Superset with 12 Skull Crushers 

WOD: AMRAP 3

3 Hang Power Cleans 135/95

6 Deadlifts

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

Don’t have a barbell? No problem!

DB/KB WOD: AMRAP 3

3 DB Hang Power Cleans 

6 DB Deadlifts 

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

Don’t have DB’s or KB? No problem!

Body Weight WOD: 

AMRAP 3

3 Mountain Climbers (R/L=1) 

6 Russian Twist (R/L=1)

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

Monday, March 30 2020

You can substitute any movement if you don’t have the right equipment. If anyone has questions on what to substitute with, form, and/or technique, please do not hesitate to ask. You can even send me a video of your lift or movement and we can work together! .

Core: TAbata 20 seconds on, 10 seconds off for 8 rounds of each movement

Sit-ups

Leg Raises

Toe Touches

Strength: Back Squat 

5 Sets of 10 reps with a 4 second decent 

Don’t have a bar or squat rack

Goblet Squat or grab an odd object 

5 Sets 20 reps with a 3 second decent 

WOD: AMRAP 20

5 HSPU or Pike Press

10 Pistols (scale to lunges)

15 Goblet or Air Squats 

Saturday, March 28 2020

SWEAT: 2 Rounds For Time

800m Run

25 Air Squats

800m Run

25 Walking Lunges 

800m Run

25 Walking Lunges 

800m Run

25 Air Squats 

Friday, March 27 2020

Core: 3 sets of 

40 Russian Twists (20 per side) 

20 Alt V-ups 

10 Tuck-ups

WOD: AMRAP 20

12 Front Squats 115/75

8 Hang Power Cleans

600m Run

Thursday, March 26 2020

Strength: Floor Press

10 Sets of 10 reps

WOD: For Time

10-9-8-7-6-5-4-3-2-1–1-2-3-4-5-6-7-8-9-10

Alt DB/KB Snatches 

Burpees 

Wednesday, March 25 2020

Strength: 18 minutes to complete 4-5 Sets 

5 Deadlift (climbing)

Immediately into...

75 Double-unders 

Rest 90 seconds after each set

WOD: For Time 

50-40-30-20-10

DB/KB Lunges 

25-20-15-10-5 

Push Press 95/65

No Equipment… NO Problem!

Body Weight Workout 

WOD: For Time 

50-40-30-20-10

Walking Lunges 

25-20-15-10-5 

Pike Press (feet elevated)