WODs for Week 11/18

Featured

Monday 11/18
A) every 2:00 for 5 sets
PAUSE FRONT SQUAT
5 X 2
*0:03 pause in bottom
*Build load across 5 sets

b) 15:00 PARTNER AMRAP
4 ROPE CLIMBS
20 FRONT SQUATS (135/95)
40/30 CALORIE AIRDYNE
*split reps as needed

Metcon Mania

Complete as many rounds as possible in 25 mins of: 200 Meter Run, m 15 Dumbbell Hammer Curl-to-Shoulder Press, 35/20 lbs 10 Burpee Pull-ups

Barbell Club

2 Snatch Pulls + Snatch 2-2-2-2-2-2

Pause Front Squat 4×5

Tuesday 11/19
“DT”
5 ROUNDS FOR TIME
12 DEADLIFTS (155/105)
9 HANG POWER CLEANS
6 PUSH JERKS

Metcon Mania

Complete as many rounds as possible in 15 mins of: 20/15 Assault Bike Calories 30 Knee Tucks 20 Dumbbell Renegade Rows 30 Hollow Rocks

Barbell Club

Skill Day Clean / Power Clean 1-1-1-1-1-1-1-1-1-1

Hang Clean 3×6 at 70% 1RM

Wednesday 11/20
8:00 AMRAP
15 CALORIE ROW
15 LATERAL BURPEES

  • 2:00 Rest –
    8:00 AMRAP
    15 CALORIE AIRDYNE
    30 DOUBLE-UNDERS
  • 2:00 Rest –
    10:00 AMRAP
    800M RUN
    AMRAP IN TIME REMAINING
    10 BOX JUMPS (24″”/20″”)
    10 PUSH-UPS

Metcon Mania

5 rounds for time of: 20 Double Dumbbell Single Leg Deadlifts 15 Wall Balls 200 Meter Run

Barbell Club

3 Position Snatch 1-1-1-1-1-1-1

Box Jump : Max Height

Thursday 11/21
WEEK 7 – “CrossFit Total” Retest
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

Metcon Mania

For time: 2 rounds of: 40/30 Assault Bike Calories 15 men Maker — then — 2 rounds of: 100 Double Unders 30 Ring Rows Plank Hold, 1 min — then — 2 rounds of: 100 Mountain Climbers 15 Push-ups Superman Hold, 30 secs

Barbell Club

Skill Day: Snatch / Power Snatch 1-1-1-1-1-1-1-1-1-1

Back Squat : 5 Rep Max

Friday 11/22
12:00 AMRAP
5 SQUAT SNATCH (95/65)
10 WALL BALLS
15 SIT-UPS

Metcon Mania

Complete as many rounds as possible in 30 mins of: Row 1000/800m 60 Strict Press, 45/35 lbs Bike, 2/1.5 mi 40 Burpees

Saturday 11/23
40-30-20-10 REPS FOR TIME (w/ PARTNER)
DB BOX STEP-OVERS (50/35 @ 24″/20″)
C2B PULL-UPS
BURPEE BOX JUMPS (24″/20″)
*one partner working at a time, split reps as needed
Sunday 11/24

Sunday 11/24
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club

Barbell Club

Clean & Jerk : 2 Rep Max

Power Snatch : 2 Rep Max

True Life: The Open is Over… Now What?!

Featured

Monday 11/11

“ARMISTICE”
PART 1:
9MIN. AMRAP
100M SPRINT
11 SIT-UPS
11 AIR SQUATS
100M SPRINT
22 SIT-UPS
22 AIR SQUATS
*ADD 11 TO THE SIT-UPS AND AIR SQUATS FOR EACH ROUND

PART 2:
9 MIN. AMRAP
100M SPRINT
11 PUSH-UPS
11 BOX JUMPS 24/20”
100M SPRINT
22 PUSH-UPS
22 BOX JUMPS 24/20”
*ADD 11 TO THE PUSH-UPS AND BOX JUMPS FOR EACH ROUND

Barbell Club
3 Position Clean (High Hang, Mid Thigh And Floor) 1-1-1-1-1-1-1
3 Position Clean (High Hang, Mid Thigh And Floor) 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Jerk : 3 Rep Max

3 RFQ: Pull-ups and GHD Back Extension Holds
3 rounds for quality of:
5 Pull-ups
GHD Back Extension Hold, 30 secs

Metcon Mania
5 RFT:
5 Thrusters 45/35#
10 KB Swings 53/35#
15 Goblet Squats 53/35#
20 Box Step Ups 24/20”
25 Wall Balls 20/14#

Tuesday 11/12
A) 4 rounds for time of:

Row, 400 m

40 Double Unders

B) Every 90sec for 12 min:

2x squat cleans – you pick the load

*if you’re worried about doing cleans again Wednesday then go lighter and focus on technique 🙂

  • Checkout Above and Beyond for additional conditioning work if you’d like that!

Barbell Club
Power Snatch : 5×2 at 65% 1RM
Power Snatch 5×2 at 65% 1RM
Back Squat (3 sec pause at bottom) : 3×5 at 65% 1RM
Back Squat (3 sec pause at bottom) 3×5 at 65% 1RM
4 RFQ: Dumbbell Shoulder Press and Barbell Curls
4 rounds for quality of:
10 Dumbbell Shoulder Press
10 Barbell Curls

Metcon Mania
20min EMOM
4 Burpees
4 KB DL 70/53#

Wednesday 11/13
FOR TIME (w/ PARTNER)
10 ROUNDS OF “DT”
200 CALORIE AIRDYNE
*Alternate complete rounds of DT with your partner (while one partner is biking the other is doing one round of “DT”). Once the 200 calories are completed, continue to alternate rounds of “DT” until each partner has done 5 rounds each

Barbell Club
Deficit Deadlift : 3 Rep Max
Front Squat: 1 Rep Max
Clean Pull : 3×4 at 75% 1RM
Clean Pull 3×4 at 75% 1RM

Metcon Mania
Cash In: 100 Double Under/200 Singles
4 RFT:
25 DB Power Cleans 35/20#
25 DB Push Press 35/20#
25 Ab Mat Sit Ups
Buy Out: 100 Double Unders/ 200 Singles

Thursday 11/14
WEEK 6
A) BACK SQUAT
5 X 5

B) SHOULDER PRESS
5 X 3

C) DEADLIFT
5 X 3

Barbell Club
Power Snatch : 5×2 at 65% 1RM
Power Snatch 5×2 at 65% 1RM
Overhead Squat : 3 Rep Max
Front Rack Walking Lunge 3×1
Front Rack Walking Lunge 3×1

Metcon Mania
10 Burpees
100m Row
20 Alternating Lunges
200m Row
30 Pull-Ups
300m Row
40 Sit Ups
400m Row
50 Squats
500m Row
50 Squats
400m Row
40 Sit Ups
300m Row
30 Pull-Ups
200m Row
20 Alternating Lunges
100m Row
10 Burpees

Friday 11/15
21:00 AMRAP
15 WALL BALLS
10 TOES TO BAR
*AT 0:00, 7:00, AND 14:00 ON THE CLOCK, RUN 800M

Metcon Mania
3 RFT:
3 miles on Assault Bike
25 Toes to Bar

FRIDAY NIGHT LIGHTS
“Brian’s Ladder”

Saturday 11/16
FOR TIME
25-20-15-10-5
ALT DB SNATCH (50/35)
BURPEES
*perform a 100m run between each round, 4 runs total

Sunday 11/17
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club

Barbell Club
Misfit Clean Complex : 1 Rep Max
Record your best Misfit Clean Complex 1 rep max lift.

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Bent Over Barbell Row : 5-5-5-5-5
Bent Over Barbell Row 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WODs for Week of 11/4

Featured

Monday 11/4

A) POWER SNATCH, EVERY 0:90
5 X 3

B) CROSSFIT OPEN WORKOUT 16.3
7:00 AMRAP
10 POWER SNATCH (75/55)
3 BAR MUSCLE-UPS

METCON MANIA

For Time:
30 ab mat sit-ups
21 box jumps 24/20”
21 push-ups
21 KB swings 53/35#
30 ab mat sit-ups
18 box jumps 24/20”
18 push-ups
18 KB swings 53/35#
30 ab mat sit-ups
15 box jumps 24/20”
15 push-ups
15 KB swings 53/35#
30 ab mat sit-ups
12 box jumps 24/20”
12 push-ups
12 KB swings 53/35#
30 ab mat sit-ups
9 box jumps 24/20”
9 push-ups
9 KB swings 53/35#
30 ab mat sit-ups
6 box jumps 24/20”
6 push-ups
6 KB swings 53/35#

BARBELL CLUB

Skill Day Clean / Power Clean : 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Pause Front Squat (3sec) : 5×5 at 65% 1RM

Rest as needed between sets.
AMReps 2 mins: Bicep Curl
As many reps as possible in 2 mins of:
Bicep Curl, 20/15 lbs

Tuesday 11/5

3 ROUNDS FOR REPS
1:00 ROW (calories)
1:00 RUSSIAN SWINGS (70/50)
1:00 BIKE OR SKI (calories)
1:00 BURPEES
1:00 Rest

METCON MANIA

4 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar
*Rest 2 minutes then complete
2 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar

BARBELL CLUB

Pause Clean + Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Pull-up (negative)s 5×5
Rest as needed between efforts.

AMReps 2 mins: Push-ups
As many reps as possible in 2 mins of:
Push-up

Wednesday 11/6

On a 20:00 Clock
0:00-3:00
Max Distance Handstand Walk
*scale with Seal Walk

Rest
5:00-13:00 100 Front Squats 95/65# 8:00 time cap, perform 3 Lateral Burpees Over Bar every time you break.
Rest
15:00-25:00
AMRAP
50′ HANDSTAND WALK
10 DB RUSSIAN TWIST w/ 1 SEC PAUSE (50/35)
*scale HS Walks with Bear Crawls

METCON MANIA

30 Wall Balls 20/14#
500m Row
30 Push-Ups
500m Row
30 Box Dips
500m Row
30 Jumping Lunges
500m Row
30 Burpees

BARBELL CLUB

Skill Day: Snatch / Power Snatch 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell Overhead Walking Lunge 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

As many reps as possible in 2 mins of:
Dumbbell Shrug, 50/35 lbs

Thursday 11/7

WEEK 5
A) BACK SQUAT
5 X 5

B) SHOULDER PRESS
5 X 3

C) DEADLIFT
5 X 3

METCON MANIA

For Time:
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski
Then
21-15-9
Dumbbell Snatches 35/20#
Dumbbell Bent Over Rows 35/20#
Then
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski

BARBELL CLUB

Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

AMReps 10 mins: Barbell Roll-Outs
As many reps as possible in 10 mins of:
Barbell Roll-Out

Push Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.

Friday 11/8

LAST OPEN WORKOUT OF THE SEASON!!!
CrossFit Open 5
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 11/9
A) 18:00 BUILD TO A HEAVY TRIPLE
BENCH PRESS
*work in pairs, always with a spotter

B) 8:00 AMRAP
8 HANG HIGH PULLS (95/65)
8 LATERAL BURPEES OVER BAR

Sunday 11/10

8:30am Open WOD5 Make-Up Class
8:30am Rowing Club

9:30am Barbell Club

Shankle Complex : 1 Rep Max
Find your Shankle Complex 1 Rep Max.

Back Squat 10×2 at 75% 1RM
Rest as needed between sets.

AMReps 15 mins: Mobilities
As many reps as possible in 15 mins of:
Mobility

Q: What is a ghost’s favorite exercise?

Featured

A: Deadlifts! HAPPY HALLOWEEN!!!

Monday 10/28
“BERT”- HERO WOD
FOR TIME w/ PARTNER
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
*Run together and split reps as needed

Metcon Mania

FOR TIME
25 BURPEES
400M RUN
50 PUSH-UPS
400M RUN
75 WALKING LUNGES
400M RUN
100 AIR SQUATS
400M RUN
75 WALKING LUNGES
400M RUN
50 PUSH-UPS
400M RUN
25 BURPEES

Barbell Club
2 Clean Pulls + 1 Squat Clean 4×2 at 70% 1RM
Rest as needed between sets.
*2 min rest
Front Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
*Goal is to go up 5lbs from last 5RM
*2 min rest

Tuesday 10/29
A) 4 RFT
30 AbMat Sit-ups
20/16 Cal Row

B) 4 ROUNDS FOR QUALITY
8/8 DB BULGARIAN SPLIT SQUATS
0:30 HOLLOW ROCK
8/8 SINGLE LEG DEADLIFTS
12 HIP EXTENSIONS

Metcon Mania

For Time:
4 Rounds of-
30 Ab Mat Sit-Ups
20/16 Cal Row
then 4 Rounds of-
16 Jumping Lunges
30 Ab Mat Sit-Ups
16 Plate Deadlifts 45/35#

Barbell Club
2 Snatch Pulls + Snatch 1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*2 min rest

Overhead Squat 4×5 at 85% 1RM
Rest as needed between sets.
*85% of part 1 for today
*Can be done from the rack
*2 min rest

Lu Raise 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Wednesday 10/30
5 RFT
400M RUN
15 DB THRUSTERS (50/35)

Metcon Mania

5 RFT
600m Row
15 Barbell Thruster (45/35#)

Barbell Club
Record your best Squat Clean Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it. Don’t base off other lifts. Based off ONLY how we feel and do today.
*2 min rest

Clean Deadlift 4×5 at 85% 1RM
Rest as needed between sets.
*2 min rest

Pendlay Row 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
*2 min rest

Thursday 10/31
“WEEK 4
A) BACK SQUAT
5 X 5 (75% of 5RM)

B) SHOULDER PRESS
5 X 3 (65% of 3RM)

C) DEADLIFT
5 X 3 (75% of 3RM)”

Metcon Mania

AMRAP in 12 mins of: 10 Overhead Squats, 45/35 lbs 5 Bar Facing Burpees 10 Dumbbell Snatches, 35/20 lbs 5 Bar Facing Burpees *Rest 4 minutes between each AMRAP and try to match or beat score from first 12 minutes.

Barbell Club
High Hang Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*only increase if reps felt great
*2 min rest
Front Squat 5×5 at 75% 1RM
Rest as needed between sets.
*2 min rest

Friday 11/1
CrossFit Open 4
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 11/2
4 ROUNDS, EVERY 6:00
24/20 CALORIE ROW
12 DEADLIFTS (155/105)
12 HANG POWER CLEANS
12 BURPEE BOX JUMP-OVERS (24″”/20″”)

Sunday 11/3
8:30am Open WOD4 Make-Up Class
8:30am Rowing Club

9:30am Barbell Club
Record your best Hang Snatch + Snatch + Overhead Squat 1 Rep Max lift.
*20 min time cap
*2 min rest
Record your best Bench Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
*10 mins
A single set of Mobilities for max reps.
mobility for the remaining time

Featured

Q: What did the GREEN bean ask the banana?

A: How are you “peeling” after your second Open WOD?!

Monday 10/21

7:00 AMRAP
7 Shoulder to Overhead (155/105)
7 Burpees
7 Chest-to-bar

Metcon Mania

21 Minute AMRAP

21 KB swings (53/35#)

14 Burpees

7 Chest-to-bar

Barbell Club

High Hang Squat Clean : 2 Rep MaxRecord your best High Hang Squat Clean 2 Rep Max lift

Tuesday 10/22

A) POWER CLEAN + PUSH JERK
BUILD TO HEAVY DOUBLE

B) “GRACE”
FOR TIME

30 CLEAN & JERKS (135/95)

Metcon Mania

4 Rounds of:

1min DB Clean and Jerks *one DB in each hand

1min Ski for Calories

1 min Plank Weight Pull Throughs

1 min Goblet Squats w/ DB *only one DB used

1 min Rest

Barbell Club

Power Clean & Jerk : 2 Rep MaxRecord your best

Power Clean & Jerk 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Wednesday 10/23

ON A 24:00 CLOCK
A) 21-15-9 REPS FOR TIME

DEADLIFTS (225/155)
BOX JUMPS (24″/20″)
-Rest until 12:00-
B) 5 ROUNDS FOR TIME
15 WALL BALLS (20/14)
15/12 CALORIE ROW

Metcon Mania

ON A 24:00 CLOCKA) 21-15-9 REPS FOR TIME
KB DEADLIFTS (70/53#)
BOX JUMPS (24”/20″)
PUSH UPS
-Rest until 12:00-
B) 5 ROUNDS FOR TIME
15 WALL BALLS (20/14)
15/12 CALORIE ROW

Barbell Club

Pause Snatch 2-2-2-2Pause Snatch 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Clean Grip Deadlift : 4×4 at 80% 1RMClean Grip Deadlift 4×4 at 80% 1RM Rest as needed between sets.

3 RFQ: Alternating Dumbbell Hammer Curls and Shoulder Press3 rounds for quality of: 10 Alternating Dumbbell Hammer Curls 8 Shoulder Press

Thursday 10/24

WEEK 3
A) BACK SQUAT

5 X 5 (70% of 5RM)

B) SHOULDER PRESS
5 X 3 (60% of 3RM)

C) DEADLIFT
5 X 3 (70% of 3RM)

Metcon Mania

For Time
with a Partner

Partner A: 200m Run Pacer
Partner B: Complete as many reps as possible of:

5 Rounds
25/20 Assault Bike Calories
20 Lateral Stick Jumps
20 DB Power Snatch
20/40 Double Unders/Singe Unders
20 Ab Mat Sit Ups

*partners switch between A & B after the 200m Run

Barbell Club

Power Clean & Jerk : 2-2-2-2-2

Power Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

Back Squat : 5 Rep MaxRecord your best Back Squat 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it.

Dips : 3x Max RepDips 3x Max Rep Rest as needed between sets.

Friday 10/25

CrossFit Open 3

Ask a coach about our in house competition! Orange vs. Green.

*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 10/26

A) 7:00 AMRAP
2-4-6-8-10…
STRICT PULL-UPS
STRICT HSPU

B) 11:00 AMRAP w/ Partner
10 DB STEP-OVERS @24″/20″ (50/35)
50 DOUBLE-UNDERS
*split reps as needed

Sunday 10/27

8:30am Open WOD3 Make-Up Class

9:30am Rowing Club

9:30am Barbell Club

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

Featured

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

Featured

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

‘ORANGE’ you glad we posted the WODs?!

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