‘ORANGE’ you glad we posted the WODs?!

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Monday 10/14
2 Rounds for time with partner
50 Wall Balls (20/14)
50 Pull-Ups
50 KB Swings (50/35)
50 Jumping Lunges (50/35)
50 Toes-to-bar
50 Alt DB Snatch (50/35)
50 Lateral Burpees (over partner)
*split reps as needed, one partner working at a time
*Advanced athletes perform C2B

Barbell Club:
Power Snatch
3-3-3-3-3

Front Squat
5 rep max

Metcon Mania
2 rounds for time of:
25 Medicine Ball Front Squats, 20/14 lbs
25 Pull-ups
25 Kettlebell Swings, 53/35 lbs
25 Reverse Lunges, 53/35 lbs
25 Toes-to-bars
25 Bumper Plate Ground-to-Overheads, 35/25 lbs
25 Lateral Burpees *burpees over the plate

Tuesday 10/15
“ANNIE”
50-40-30-20-10
Double-unders
Sit-ups

Barbell Club:
Hang Squat Clean
5×3 @ 70% 1RM

Push Press
3 rep max

Plank hold
2x max hold

Metcon Mania
“ANNIE”
50-40-30-20-10
Double-unders
Sit-ups

Wednesday 10/16
FOR TIME
1000m Row or Run
3 Rope Climbs
50 Burpees
3 Rope Climbs
50 DB Step Overs @24″/20″ (50/35)
50 Burpees
3 Rope Climbs
1000m Row or Run

Barbell Club:
Hang Squat Snatch
5×3 @ 70%

Clean Deadlift
3×5 @ 75%

Metcon Mania
For time:
Row, 1000 m
10 Pull-ups
50 Burpees
10 Pull-ups
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
10 Pull-ups
50 Burpees
10 Pull-ups
Run, 1000 m

Thursday 10/17
WEEK 2 – Base Numbers
A) Back squat
Build to 5 rep max

B) Shoulder press
Build to 3 rep max

C) Deadlift
Build to 3 rep max

Barbell Club:
3 position clean + jerk
1-1-1-1-1

Front Squat
5×5 @ 70% 1RM

Metcon Mania
Complete as many rounds as possible in 24 mins of:
Max Calories On Rower
*rotate every 3:00
*Complete 2 rounds of “Cindy” during “rest” from the rower

Friday 10/18
CrossFit Open 2

Ask a coach about our in house competition! Orange vs. Green… let’s get it!

*The daily workout will be the CrossFit Open workout
**You can do this at your regular class time or at Friday Night Lights
***FNL officially kicks off at 5:15pm with an Open brief and heats will run 5:30pm through ~7:15pm
****No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday 10/19
Christine
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Sunday 10/20
8:30am CrossFit Open Make-up/Open Gym

8:30am Rowing Club

9:30am Barbell Club

Barbell Club:
1 rep max Misfit Snatch Complex:
1x Squat Snatch +
1x Overhead Squat +
1x Hang Squat Snatch +
1x Overhead Squat

Bench Press
3-3-3-3-3

Insane muscle building, fat burning, heart pounding, exhilarating workouts for Oct. 7-13th

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*We won’t be posting Above and Beyond on the blog or BTWB for a little while.  Going to experiment with something in its place for a little while.  Stay tuned in your next class.

*In order to try and get maximum participation in the CrossFit Open workouts we decided at our Coaches meeting that we would run the CrossFit Open workout in all classes on Fridays.  The “Friday Night Light” event will begin officially at 5:15pm with a brief and workouts will begin at 5:30pm in heats.

*Once the workouts are announced on Thursday night, you’ll see a Google Spreadsheet published on the FB members page to sign up for FNL heats.

Monday

On a 18:00 clock

A) 0:00-7:00

800M run

AMRAP “DT” in remaining time

B) 7:00-13:00

800M RUN

AMRAP “DT” in remaining time

C) 13:00-18:00

800M RUN

AMRAP “DT” in remaining time

*DT =’s

12x deadlift

9x hang power clean

6 push jerk

Barbell Club:

2 clean pull + 1 SQT clean

6×1 @ 65%

Back squat

5×5 @ 65%

4 rounds for quality of:

10 Seated Dumbbell Press

10 Dumbbell Lateral Raises

Metcon Mania

For 5 cycles:

AMRAP in 6 mins of:

Run, 400 m

12 Kettlebell Deadlifts, 53/35 lbs

 9 Kettlebell Swings, 53/35 lbs

 6 Kettlebell Push Press, 53/35 lbs

*Rest 1 min between each cycle.

*For each cycle restart the AMRAP.

Tuesday

FOR TIME W/ PARTNER

50 Cal Row + Plate Bear Hug Hold (45/25)

40 Power Cleans (135/95)

30 Ring Push-ups

40 Cal Row + Plate Bear Hug Hold (45/25)

30 Power Cleans (145/100)

20 Ring Push-ups

30 Cal Row + Plate Bear Hug Hold (45/25)

20 Power Cleans (155/105)

10 Ring Push-ups

*Split reps as needed

*Advance athletes can perform Ring Dips

Barbell Club:

2 snatch pull + 1 snatch

10×1 @ 65%

2 front squat + 1 split jerk

3×1 @ 70%

% based on 1RM Jerk

4 rounds for quality of:

8 Banded Leg Curls

8 Dumbbell Bulgarian Split Squats

Metcon Mania

For time:

50 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

40 Medicine Ball Cleans, 20/14 lbs

30 Ring Push-ups

40 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

 30 Medicine Ball Cleans, 20/14 lbs

20 Ring Push-ups

30 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

20 Medicine Ball Cleans, 20/14 lbs

10 Ring Push-ups

Wednesday

20:00 EMOM (5 ROUNDS FOR REPS)

A. 0:30 Assault Bike

B. 0:30 Rope Climbs

C. 0:30 Double Unders

D. 0:30 Dumbbell Step Ups @24″/20″ (50/35)

Barbell Club:

Power clean

6×2

Clean-grip deadlift

5 rep max

Suitcase carry

6×1

Metcon Mania

5 rounds, 30 secs per station, of:

Assault Bike

Pull-up

Double Under

Dumbbell Box Step Over, 35/20 lbs, 24/20 in

*Perform this like “Fight Gone Bad”

*rotate immediately to the next station every 30 secs

*the clock does not stop or reset between stations.

Thursday

8 week Strength Program

WEEK 1 – “CrossFit Total”

For max total load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

*3-5 attempts at each lift in a 10-minute window.

*30 minutes total

Power snatch

Barbell Club:

6×2

Back squat

5 rep max

Metcon Mania

3 rounds for time of:

Row, 500 m

12 Kettlebell Deadlifts, 70/53 lbs

21 Box Jumps, 24/20 in

Friday

CrossFit Open Event 1

*The daily workout will be the CrossFit Open workout. 

*You can do this at your regular class time or at Friday Night Lights

**FNL officially kicks off at 5:15pm with a Open brief and heats will run 5:30pm through ~7:15pm

**No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday

“Job’s Challenge” Team edition

3 rounds for time of:

20 Burpees

15 Pull-ups

60 Jumping Lunges

25 Push-ups

Row, 1000 m

*one partner performs a 100m Med Ball run, while the other partners complete reps, splitting as needed

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

The Big Clean Complex 1 rep

1 rep= 12 reps of movement:

1 high hang clean +

1 hang clean +

1 full clean +

1 push press +

1 high hang clean +

1 hang clean +

1 full clean +

1 push jerk +

1 high hang clean +

1 hang clean +

1 full clean +

1 split jerk

= 1 Rep

Magical workouts that don’t leave you sore and get you ALL the GAINS! Sept 23-29th

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Monday

A) 10:00 to build to a max

Deadlift + Hang Power Clean + Jerk

*do not drop the bar

B) 5 rounds for time:

50 Double-unders

50 ft. Double DB OH Lunge (50/35)

Above and Beyond

3 rounds:

8 pullups

8 kb snatch

8 concentration curl

Tuesday

Partner Workout

2 rounds for time:

100 Calorie row

50 Handstand push-ups

*split reps as needed

Above and Beyond

3 rounds:

8 banded face pull

8 DB clean and press

8 alternating DB press

Barbell Club:

Bench Press 6-6-6-6

Find your Weighted Pull-up 5 Rep Max.

Weighted Box Step-up 3×10

*10 reps/leg

Wednesday

A) Deadlift

5 x 5

B) For Time:

24-18-12

Alt DB Snatch (50/35)

Box Jump-over (24″/20″)

*12:00 Time Cap

Above and Beyond

3 rounds:

8 pushup to renegade row

8 bench press

8 DB side delt raises

Thursday

2 rounds for quality:

90sec Work, 90sec Rest

– Ski

– Bike

– Step-ups (24″/20″)

– Row

*no scores, focus on consistent effort

Above and Beyond

3 rounds:

8 tricep extension

8 back squats

8 chin ups

Barbell Club:

Hang Power Snatch 5×2 at 70% 1RM

Bulgarian Split Squat 3×8

3 rounds for quality of:

8 Lateral Shoulder Dumbbell Raises

8 Front Shoulder Dumbbell Raises

8 Shoulder Press

*same weight for all reps.

*try not to put weight down until after all reps

Friday

A) 6:00 AMRAP

7 Wall balls (20/14)

7 Pull-ups (C2B)

-3:00 Rest-

B) 6:00 AMRAP

7 Power cleans (155/115)

14 Push-ups

-3:00 Rest-

C) 6:00 AMRAP

100m Farmer’s carry (50/35)

21 Abmat Sit-ups

Above and Beyond

Surprise weekly challenge

Saturday

A) Every 2min for 10min:

3 Thrusters

*pick load

B) For time:

“Fran”

21-15-9

Thruster (95/65)

Pullup

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Clean Grip Deadlift 1 Rep Max lift.

Mood boosting workouts for September 16-22nd

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Monday

For time:

20 Knees to Elbow

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (135/95lbs)

20 Pull-ups

10 Overhead squats (165lbs/110lbs)

20 Knees to Elbow

*24:00 Time Cap

Above and Beyond

3 rounds:

8 bench press

8 overhead tricep extension

8 DB reverse fly

Tuesday

A) For Time:

300 ft DB Farmer’s Carry (50/35)

30/25 Cal Bike

200 ft Farmer’s Carry

20/15 Cal Bike

100 ft. Farmer’s Carry

10/5 Cal Bike

B) 3 Rounds for quality:

3 Turkish Get-ups (L/R)

6 Single Leg KB Deadlifts (L/R)

12 GHD Sit-ups

Above and Beyond

3 rounds:

8 DB power clean

8 wide grip pullup

8 barbell front rack lunges

Barbell Club:

Hang Clean 3×6 at 70% 1RM

Pause Front Squat 4×8

*Use the same weight for each set.

*stay below 75% or a 7/10 scale

Dumbbell Shoulder Press 3×8

Wednesday

A) 10:00 EMOM:

5 Shoulder Press

10 DB Bent-over Rows

B) 16:00 Partner AMRAP:

2-4-6-8-10…

Lateral Burpees

Calorie Row

*One partner working at a time.

*Both partners do 2 reps of each, then 4 reps of each etc.

Above and Beyond

3 rounds:

8 inverted row

8 banded press down

8 alternating DB hammer curl

Thursday

For Time:

30 Calorie Row or Bike

40 Burpees to 6″ target

50 DB Box Step-overs (50/35 lb, 24″/20″ box)

40 Burpees to 6″ target

30 Calorie Row or Bike

*20:00 Time Cap

*Complete the Calories on different machines

Above and Beyond

3 rounds:

8 narrow grip bench press

8 DB curl to overhead press

8 DB complex of 1 fly + 1 DB chest press

Barbell Club:

Power Clean from Blocks Above The Knee 3-3-3-3-3

A single max effort Box Jump for total height.

3 rounds for quality of:

10 Dumbbell Hammer Curls

10 Dips

*or as many dips as possible

Friday

For Time:

10-8-6-4-2

Bar Muscle-ups

Squat Snatch (95/65)

Above and Beyond

Surprise weekly challenge

Saturday

A) For time:

Run 1mile

B) Back SQT:

5×5

*3 sec pause at the bottom

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Power Clean 2 rep max lift.

Record your best Back Squat 2 rep max lift.

Tabata GHD Back Extension

The “2019 Open” is coming again…CFM vs Castro, round 2!

*Starting a strength cycle the following week, expect to test various maxes on Thursday’s

*Friday Night Lights will be October 11th

*Adding extra “Barbell Club” classes the 2nd week in October

Monday

A) POWER CLEANS, Every 90sec

5 X 2

*reps must be unbroken

B) 18:00 AMRAP W/ PARTNER

200M RUN

15 TOES TO BAR

15 POWER CLEANS (115/80)

*Alternate each movement with your partner

Above and Beyond

Banded couch stretch

2min straight per leg

Tuesday

“KELLY”

5 RFT

400M RUN

30 BOX JUMPS (24″/20″)

30 WALL BALLS (20/14 lb.)

Above and Beyond

5min:

Foam roll your calves

*Apply pressure at various spots and rotate foot

Barbell Club:

Establish 1Rep Max:

Clean and Jerk

3 rounds for quality of:

8 Front Raises

8 Dumbbell Reverse Flies

Wednesday

A) 10:00 EMOM

3 POWER SNATCHES

B) 10:00 EMOM

1 STRICT PULL-UP + 2 PUSH-UPS

2 STRICT PULL-UP + 4 PUSH-UPS

3 STRICT PULL-UP + 6 PUSH-UPS…

Above and Beyond

2min each side

Banded Lat distraction

Thursday

FOR TIME

30 GHD SIT-UPS

90 FT. FRONT RACK DB LUNGE (50/35)

30 CALORIE BIKE

Above and Beyond

2min each

Banded ankle distraction / calf stretch

Barbell Club:

Snatch pull:

5×2

Establish 1Rep Max

Front Squat

Friday

For Time (24:00 Cap)

1 Mile run

100 Double-unders

50 Thrusters (95/65)

25 Bar-facing burpees

10 Bar muscle-ups

Above and Beyond

Weekly Challenge

Saturday

“Tabata Something Else”

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats

*perform on 16min running clock

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Establish 1Rep Max:

Clean Grip Deadlift

3 rounds for quality of:

8 Bulgarian Split Squats

8 Dips

*8each leg

*keep weight low enough to have quality reps

Winter is coming…prep with the workouts for September 9-15th

Monday

A) 10:00 AMRAP

10 Power cleans (185/125)

50 ft. Handstand walk

-5:00 Rest-

B) 10:00 AMRAP

10 DB Rows (50/35)

50 ft. DB Lunge*

*DB’s must be on shoulders

Above and Beyond

3 rounds:

8 pullups

8 barbell bent over row

8 banded face pulls

Tuesday

Co-Ed Partner Workout

3 Rounds for time:

50 Calorie row

50 Push press (115/75)

50 Box Jump-overs (24″/20″)

*split reps as needed

Above and Beyond

3 rounds:

8 pushup to renegade row

8 DB press

8 ring dips

Barbell Club:

3 position snatch

1-1-1-1-1-1-1

*Work to a heavy single

*1rep =’s high hang + mid hang + floor

Overhead Squat

3×8 at 65%

*Base % off 3 position snatch

Wednesday

9/11 Tribute WOD

20:01 AMRAP

9 Thrusters (115/75)

11 Bar-Facing Burpees

343m Row/Run

Above and Beyond

3 rounds:

8 DB front raises

8 barbell skull crushers

8 pullups

Thursday

On a 16:00 Clock

A) 10 Rounds for time

5 Burpees

7 Strict Pull-ups

Then,

B) AMRAP in remaining time

5 Lateral Burpees Over DB

7 Alt DB Snatch (50/35)

Above and Beyond

3 rounds:

8 single arm DB row

8 barbell reverse curl

8 DB curl

Barbell Club:

Back Squat

5 rep max

Snatch Grip Deadlift

8-8-8

Friday

A) 10:00 EMOM (Every minute on the minute)

20 Double-unders (:30 cap)

1 Clean & Jerk (70-80% 1RM)

– 7:00 Rest-

B) 10:00 EMOM

1 Pause Back Squat (80% 1RM)*

10 Push-ups

*0:03 Pause

Above and Beyond

Surprise weekly challenge

Saturday

Project Uplift, a local CrossFit comp will be going on all day at Mad Wire, if you have time come by and cheer on all your fellow gym friends J

“Cindy”

20min AMRAP

5 pullups

10 pushups

15 air squats

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Clean and Jerk

2 rep max

Power snatch

2 rep max