WODs for the week of 2/17

Featured

MONDAY 2/17

CROSSFIT

Every 2 mins for 10 mins: 1 Squat Clean + 2 Front Squat

PART A)
In 5 mins do:
Row, 700 m
then in the remaining time, AMRAP of:
7 Squat Cleans, 95/65 lbs
25 Double Unders
Rest 5:00 before Part B
PART B)
In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
5 Squat Cleans, 115/85 lbs
25 Double Unders
Rest 5:00 before Part C
PART C)
In 5 mins do:
Row, 300 m
then in the remaining time, AMRAP of:
3 Squat Cleans, 135/95 lbs
25 Double Unders

METCON MANIA

Tabata Air Squat
Tabata Push-up
Tabata Burpee
Tabata Trx Row
Tabata AbMat Sit-up

CRAFT WEIGTLIFTING

Hang Snatch (Knee) – 70%x4X2
Snatch Pull – 85%x3x3
Overhead Squat – 70%x4X2 Snatch Push Press – 70%x3X5

TUESDAY 2/18

CROSSFIT

WEDNLER 3’s
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1xME at 90% 1RM
Rest as needed between sets.

4 rounds for time of:
12 Knees-to-elbows
18 Up Downs

METCON MANIA

For 5 cycles:
AMRAP in 3 mins of:
10/8 Assault Bike Calories
10 Dumbbell Z Press
20 Dumbbell Russian Twists
15 Dumbbell Front Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

CRAFT WEIGHTLIFTING

Clean 5×2 at 70% 1RM
Jerk 5×2 at 70% 1RM
Front Squat 3×3 at 70% 1RM
Box Jump, pick height : 3×3

WEDNESDAY 2/19

CROSSFIT

Every 2 mins for 10 mins: Cluster
Complete as many rounds as possible in 20 mins of:
60 Row Calories
50 Pull-ups
40 Clusters, 95/65 lbs
* Cluster = Clean + Thruster

METCON MANIA

4 rounds for time of:
Row, 500/450 m
20 Single Leg Glute Bridges
15 Weighted AbMat Sit-ups
10 Burpee Over Dumbbells

CRAFT WEIGHTLIFTING

Power Snatch 5×2 at 70% 1RM
2 Power Clean + 1 Push Jerk 5×1 at 70% 1RM
Push Press 3×5 at 70% 1RM

THURSDAY 2/20

WODS WILL BE HELD ON BASKETBALL COURTS 2/20 & 2/21 AND THERE WILL BE NO METCON MANIA CLASS DUE TO CONSTRUCTION ON THE FLOOR

CROSSFIT

PARTNER WOD
Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jumps, 24/20 in
10 AbMat Sit-ups
15 Air Squats
* Alternate rounds with you partner.

CRAFT WEIGHTLIFTING

Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM

Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM
Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM
Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM

Back Squat 3×3 at 70% 1RM

Box Jump, pick height : 3×3

FRIDAY 2/21

CROSSFIT

DEATH BY DOUBLE UNDERS
With a continuously running clock perform: 10 Double Unders in the first 1 min
20 Double Unders in the second 1 min
30 Double Unders in the third 1 min

Continuing this for as long as you are able.
* 10:00MIN TIME CAP
SCALE TO 15 SINGLE UNDERS TO START & INCREASE BY 15 EACH MINUTE

SATURDAY 2/22

CROSSFIT

For time:
75/55 Assault Bike Calories
Walking Lunge, 150 ft
75 AbMat Sit-ups
Walking Lunge, 150 ft
75/55 Assault Bike Calories

SUNDAY 2/23

BARBELL CLUB

Pause Clean 3-3-3-3-3
* Use the heaviest weight you can for each set. Bulgarian Split Squat 3×10
* Use the same weight for each set.
Waiters Walk 50 ft
* This is an all out effort for time.

WODS for the week of 2/10

Featured

MONDAY 2/10

CROSSFIT

Tempo Deadlift : 1 Rep Max
For time:
25/18 Assault Bike Calories
25 AbMat Sit-ups
2 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
4 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
6 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
8 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
10 Deadlifts, 225/155 lbs

METCON MANIA

For 6 cycles:
AMRAP in 3 mins of:
25 Double Unders
10 Kettlebell Push Press
12 Kettlebell Front Squats
15 Russian Kettlebell Swings

Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

CRAFT WEIGHTLIFTING CLUB

Hang Snatch (Knee) – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
Overhead Squat (weight by feel – try to beat last week’s weights) – 5×3
A1 – Press in Snatch – 3×10
A2 – GHD sit-ups – 3×12

TUESDAY 2/11

CROSSFIT

Shoulder Press : 1 Rep Max
As many reps as possible in 10 mins of:
3 Shoulder Press, 75/55 lbs
6 Shoulder Press, 75/55 lbs
9 Shoulder Press, 75/55 lbs

Complete a 100m run between each round. Continue adding 3 reps each round to each movement until time expires

METCON MANIA

For time:
Run, 400 m
30 Box Jumps
20 Dumbbell Hang Squat Cleans
10 Inch Worms
30 Box Jumps
20 Dumbbell Hang Squat Cleans
Run, 400 m

CRAFT WEIGHTLIFTING

Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Drop to Split (weight by feel – try to beat last week’s weights) – 4×3
Back Squat – 65%x10, 70%x8, 75%x6
Back Squat Jump (% of BS) – 20%x3x3
A1 – Max pull ups x3
A2 – Weighted plank – 3×30 sec

WEDNESDAY 2/12

CROSSFIT

WENDLER
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1xME at 85% 1RM

Rest as needed between sets.

3 rounds for time of:
10 Ring Dips
10 Sumo Deadlift High Pulls, 95/65 lbs
30 DU

METCON MANIA

Complete as many rounds as possible in 20 mins of:
15 Slam Balls
15 Slam Ball Over Shoulders
15 Slam Ball Thrusters
15/12 Assault Bike Calories
Rest, 30 secs

CRAFT WEIGHTLIFTING

Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1
Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1
Push Press (weight by feel – try to beat last week’s weights) – 4×5
A1 – DB row – 3×10 each arm
A2 – GHD situps – 3×12

THURSDAY 2/13

CROSSFIT

Push Press + 2 Push Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Push Jerk, 135/95 lbs
Lateral Burpees Over Bar

METCON MANIA

For time:
Wall Ball Run, 20/14 lbs, 400 m
— then —
3 rounds of:
20 Medball Squat Cleans
15 Medicine Ball Sit-ups
10 Burpee Over Med Balls
— then —
Wall Ball Run, 20/14 lbs, 400 m

CRAFT WEIGHTLIFTING

Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM
Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM
Parallel Front Squat + Front Squat – 65% x 3+2, 69% x 3+2, 72% x 3+2, 75% x 3+2
Box Jump – 3×5

FRIDAY 2/14

CROSSFIT

Every 1 min for 15 mins: Squat Clean
1 Squat Clean, pick load
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
40/30 Assault Bike Calories
30 Toes-to-bars
20 Alternating Dumbbell Snatches, 50/35 lbs

METCON MANIA

4 rounds, 1 min per station, of:
Kettlebell Sumo Deadlift High-pull
Kettlebell Goblet Box Step-up
Single Arm Kettlebell Suitcase Deadlift
Kettlebell Tater
Rest

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

SATURDAY 2/15

CROSSFIT

For time:
Plate Carry, 35 lbs, 800 m
80 Row Calories
80 Box Step-ups, 20 in
80 Overhead Squats, 95/65 lbs
80 Hang Power Snatches, 95/65 lbs
80 Overhead Squats, 95/65 lbs
80 Box Step-ups, 20 in
80 Row Calories
Plate Carry, 35 lbs, 800 m

SUNDAY 2/16

BARBELL CLUB

Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) : 1 Rep Max
Every 1 min for 15 mins: Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat)

ROWING CLUB

Each for distance:
Row, 8x 3 mins
Rest 1 min between efforts.

WODS FOR THE WEEK OF 2/3

Featured

MONDAY 2/3

CROSSFIT

A) 1 Squat Snatch, 60% 1RM Every 1 min for 10 mins
B) PARTNER WOD
PART 1- AMReps 20 mins: Assault Bike Calories
**One partner on the bike while the completes a round of Part 2, then switch.
PART 2- Complete as many rounds as possible in 20 mins of:
30 AbMat Sit-ups
Farmer Carry, 50/35 lbs, 200 ft

METCON MANIA

For time:
Jump Rope, 1:30
40 Lunges
40 Push-ups
40 AbMat Sit-ups
Jump Rope, 1:30
30 Lunges
30 Push-ups
30 AbMat Sit-ups
Jump Rope, 1:30
20 Lunges
20 Push-ups
20 AbMat Sit-ups
Jump Rope, 1:30
10 Lunges
10 Push-ups
10 AbMat Sit-ups

CRAFT WEIGHTLIFTING CLUB

Hang Snatch (Knee)
73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS

Snatch Deadlift on Riser
90%x5x1, 95%x5x2

Overhead Squat
(weight by feel – try to beat last week’s weights) – 5×3

A1 – Press in Snatch – 3×10
A2 – GHD sit-ups – 3×10

TUESDAY 2/4

CROSSFIT

Back Squat : 1 Rep Max
*We will be using this score as your for the next 5 weeks.

"FGB" STYLE
3 rounds, 1 min per station, of:
Wall Ball
Alternating Dumbbell Snatch, 50/35 lbs
Box Jump, 24/20 in
Alternating Dumbbell Clean & Jerk, 50/35 lbs
Rest
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

METCON MANIA

4 rounds for time of:
25 AbMat Sit-ups
15 V-ups
30 Bicycle Crunches
Plank Hold, 45 secs
— then —
Run, 800 m

CRAFT WEIGHTLIFTING CLUB

Jerk
73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS

Drop to Split
(weight by feel – try to beat last week’s weights) – 4×3

Back Squat
63%x10, 68%x8, 73%x6

Back Squat Jump (% of BS)
20%x3x3

A1 – Max pull ups x3
A2 – Weighted plank – 3×30 sec

WEDNESDAY 2/5

CROSSFIT

For time:
Run, 400 m
21 Hang Power Snatches, 95/65 lbs
21 Burpees
Run, 300 m
15 Hang Power Snatches, 95/65 lbs
15 Burpees
Run, 200 m
9 Hang Power Snatches, 95/65 lbs
9 Burpees

METCON MANIA

Every 1 min for 25 mins, alternating between:
Trx Row, 55 secs
Trx Tricep Extension, 55 secs
Jump Squat, 55 secs
Tuck Crunch, 55 secs
Wall Sit, 30 secs

CRAFT WEIGHTLIFTING CLUB

Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS)
70% x 1+1+1 x 2, 75% x 1+1+1 x 3

Power Clean + Jerk Dip + Power Jerk (% of PC)
70% x 1+2+1 x 2, 75% x 1+2+1 x 3

Push Press (weight by feel – try to beat last week’s weights) – 4×5

A1 – DB row – 3×10 each arm
A2 – GHD situps – 3×15

THURSDAY 2/6

CROSSFIT

A) Handstand Walk Practice, 10 mins
B) Complete as many rounds as possible in 12 mins of:
35 Double Unders
25 Air Squats
15 Kettlebell Swings, 55/35 lbs

METCON MANIA

21-15-9-3 reps, for time of:
Overhead Walking Lunge, 35/20 lbs
Burpee
Double Dumbbell Deadlift

CRAFT WEIGHTLIFTING CLUB

Snatch Pull + Snatch
70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM

Clean & Jerk
2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM

Back Squat
73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure)

Box Jump – 3×5

FRIDAY 2/7

CROSSFIT

3 Position Snatch : 1 Rep Max
For 3 cycles:
AMRAP in 3 mins of:
9/6 Assault Bike Calories
12 Power Snatches, 95/65 lbs
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

METCON MANIA

Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min

Continuing this for as long as you are able

SATURDAY 2/8

CROSSFIT

3 rounds for time of:
Run, 400 m
10 Power Cleans, 155/105 lbs
Row, 500/400 m
10 Push Jerks, 155/105 lbs

SUNDAY 2/9

BARBELL CLUB

TBA


	

WODs 1/27

Featured

Monday 1/27

CROSSFIT

For 2 Cycles
AMRAP IN 4 MINUTES OF: 15 Sumodeadlift High-Pulls, 95/65#
15 KB Swings, 55/35#
15 Thrusters, 95/65#
* Rest 4 mins between each cycle
For each cycle restart the AMRAP

METCON MANIA

For time:
Run, 400 m
21 Dumbbell Thrusters
21 Dumbbell Facing Burpees
15 Dumbbell Thrusters
15 Dumbbell Facing Burpees
9 Dumbbell Thrusters
9 Dumbbell Facing Burpees
Run, 400 m

CRAFT WEIGHTLIFTING CLUB

Will be written on the white board at the gym everyday. Programming will be synced up with the blog next week!

Tuesday 1/28

CROSSFIT

MAMBA
Not all of us are sports fans but as Crossfitters we can all appreciate the crazy competitor that Kobe Bryant was. In honor of all the dedication he showed to his craft and lessons we can learn from his pursuit of excellence we’ll be doing the tribute WOD “Mamba” on Tuesday.

If you have a basketball jersey, rock it

18 MIN AMRAP
5 RING MUSCLE UPS
8 POWER CLEANS 185/125#
24 BOX JUMPS 30/24IN

METCON MANIA

For 6 cycles: AMRAP in 3 mins of:
20 Box Step-ups
10 Dumbbell Push Press
15 Box Jumps
5 Burpees
Rest 1 min between each cycle.
For each cycle continue the AMRAP.

WEDNESDAY 1/29

CROSSFIT

1/2 "CINDY"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Bench Press 3-3-3-3-3
* Use the heaviest weight you can for each set. Rest as needed between sets.

METCON MANIA

3 rounds for time of:
Row, 500 m
25 Dumbbell Floor Press
Run, 200 m
15 Dumbbell Glute Bridges

THURSDAY 1/30

CROSSFIT

Every 1:30 for 6 mins:
4 Pause Front Squat (3sec), pick load
Complete as many rounds as possible in 12 mins of:
3 Macho men Complex, 135/95 lbs
15 Toes-to-bars

METCON MANIA

"ANNIE ON THE RUN"
For time:
50 Sit-ups 50 Double Unders Run, 400 m
40 Sit-ups 40 Double Unders Run, 400 m
30 Sit-ups 30 Double Unders Run, 400 m
20 Sit-ups 20 Double Unders Run, 400 m
10 Sit-ups 10 Double Unders

FRIDAY 1/31

CROSSFIT

Every 1 min for 10 mins: 3 Hang Squat Snatches
Complete as many rounds as possible in 16 mins of:
15 Overhead Squats, 95/65 lbs
30 Double Unders
15 Deadlifts, 95/65 lbs
30 Double Unders

METCON MANIA

3 rounds for time of:
Row, 800 m
12 Burpees
20 Kettlebell Front Rack Walking Lunges
20 Kettlebell Swings

SATURDAY 2/1

CROSSFIT

"CHAD"
For time: 1000 Weighted Box Step-ups, 45 lbs, 20 in

"A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory." -Dave Castro

SUNDAY 2/3

BARBELL CLUB


	

WODs 1/20–1/26

Featured

MONDAY 1/20

CrossFit

Split Jerk:
1 Rep Max

CrossFit Games Open 11.3
As many reps as possible in 5 mins of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs

You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Craft Weightlifting Club

Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
Clean Pull – 90% x 2, 95% x 2 x 2
Back Squat – 70% x 3, 75% x 2, 80% x 2, 85% x 2 x 2
GHD sit-ups – 3 x 10-15

Metcon Mania

"Full Send Barb"
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

*Crossfit benchmark workout barbara but with no 3 min rest between rounds.
Sub 20 Reverse DB Flys if using bball court

TUESDAY 1/21

CrossFit

”KELLY”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Craft Weightlifting Club

Snatch – 70% x 2, 75% x 2, 80% x 1 x 3
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
Snatch Pull – 90% x 2 x 3
Front Squat – 75% x 2, 80% x 1, 85% x 1
Weighted Plank – 3 x 20-30 sec (light)

Metcon Mania

4 rounds for time of:
Run, 400 m
15 Burpee Toes-to-bars
30 Single Arm Dumbbell Hang Clean & Jerks, 40/25 lbs
*Burpee t2b = Set up with a bar thats about 6" out of standing reach. Perform a full burpee then jump up into a toe to bar.
Sub Burpee t2b with Burpee air squats if on bball court

WEDNESDAY 1/22

CrossFit

For time:
10 Double Unders
5 Knees-to-elbows
1 Rope Climb
20 Double Unders
10 Knees-to-elbows
2 Rope Climbs
30 Double Unders
15 Knees-to-elbows
3 Rope Climbs
40 Double Unders
20 Knees-to-elbows
50 Double Unders
4 Rope Climbs
25 Knees-to-elbows
5 Rope Climbs

Craft Weightlifting Club

Deadlift (Pause At Knee) 5×6 at 1% 1RM
5 rounds for quality of:
8 Shoulder Press
8 Upright Barbell Rows
12 Front Rack Lunges

Metcon Mania

For 5 cycles:
AMRAP in 3 mins of:
12/10 Assault Bike Calories
20 Goblet Squats, 53/35 lbs
Max Rep Burpee
Rest 1 min

THURSDAY 1/23

CrossFit

1 Pause Back Squat + 1 Back Squat 3-3-3-3-3
3 rounds for time of:
20 Medicine Ball Cleans, 20/14 lbs
Row, 200 m

Craft Weightlifting Club

Snatch – MAX
Clean & Jerk – MAX

Metcon Mania

In 27 mins do:
15/12 Assault Bike Calories
15 Dumbbell Sumo Squats
10 Plank Pass Throughs
then in the remaining time, AMRAP of:
8 Strict Press
25 Double Unders
5 Strict Pull-ups
20 Russian Twists

FRIDAY 1/24

CrossFit

Every 1 min for 10 mins: 3 Tall Cleans

Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans, 135/95 lbs
12 Push-ups
15 Deadlifts, 135/95 lbs

Metcon Mania

Tabata Jump Squat
Tabata Sit-up & Press
Tabata Burpee
Tabata Bumper Plate Ground-to-Overhead
Tabata Ski Erg

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

SATURDAY 1/25

CrossFit

12 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Lateral Burpee Over Dumbbells
12 Runs, 25 ft

SUNDAY 1/26

Craft Weightlifting Club

TBA

Rowing Club

Each for distance: Row, 5x 5 mins Rest 3 mins between efforts

WODs 1/13

Featured

Monday 1/13
”ELIZABETH”
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

BARBELL CLUB
Back Squat: 6×5 at 1% 1RM
Bench Press: 6×5 at 1% 1RM
Plank: Max Hold

METCON MANIA
10 rounds for time of:
30 Double Unders
15 Assault Bike Calories
15 Double Kettlebell Deadlifts

Tuesday 1/14
Back Squat
3-3-3-3-3

3 rounds or time of:
20/15 Assualt Bike Calories
15 Bumper Plate Ground-to-Overheads, 45/25 lbs
10 Push-ups

BARBELL CLUB
3 Position Clean: 6×2 at XX% 1RM

5 rounds for quality of:
8 Dips
6 Pull-ups
Back Extensions 3×12

METCON MANIA
21-15-9 reps for time:
Burpee
Kettlebell Swing
Goblet Squat
Machine Calorie

Wednesday 1/15
For time:
50 Double Unders
10 Thrusters, 45/35 lbs
25 Pull-ups
20 Thrusters, 45/35 lbs
25 Pull-ups
30 Thrusters, 45/35 lbs
50 Double Unders
40 Thrusters, 45/35 lbs

BARBELL CLUB
Deadlift: 6×5 at XX% 1RM
Shoulder Press: 5×5 at XX% 1RM
Banded Lat Pull Downs: 3×10

METCON MANIA
4 rounds, 1 min per station, of:
Dumbbell Thruster
Pull-up
Box Jump Over
Double Under
Push-up

Thursday 1/16
IN TEAMS OF 3
As many rounds as possible in 25 min. of:
7 Burpees
7 Deadlifts, 205/145 lbs
Row, 100m
*First person begin with burpees and deadlifts, *once they start the row, person two begins burpees and deadlift *once person two starts rowing, person three starts burpees and deadlifts *continue in this fashion, when one person finishes a round =’s 1 round

BARBELL CLUB
3 Position Snatch: 6×5 at XX% 1RM

5 rounds for quality of:
10 Bicep Curls
10 Lu Raises
10 Bent Over Barbell Rows

METCON MANIA
30-20-10 reps for time:
Dumbbell Hang Clean & Jerk
Weighted Sit-up
Row Calorie

Friday 1/17
Snatch
1 Rep Max

For Time:
100 Overhead Squats, 95/65 lbs

METCON MANIA
Complete as many rounds as possible in 20 mins of:
Kettlebell Sumo Deadlift, 30 secs
Kettlebell Toe Tap, 30 secs
Kettlebell Swing, 30 secs
Kettlebell Goblet Lunge, 30 secs
AbMat Sit-up, 30 secs
Kettlebell Halo, 30 secs

Saturday 1/18
4 rounds for time:
75 Double Unders
Farmer Carry, 50/35 lbs, 200m

Sunday 1/19
BARBELL CLUB
TBA

Kids Program Starts this Week! 1/6

Featured

MONDAY 1/6

FIRST OFFICIAL KIDS CLASS STARTS TODAY! Contact Sami for more information: SRitthaler@genesishealthclubs.com

21-18-15-12-9-6-3 reps, for time of: 
Toes-to-bar 
Burpees
BARBELL CLUB
Front Squat 6x5 at 1% 1RM
Power Clean : 1 Rep Max
Hanging Leg Raises : 3x8
METCON MANIA
Every 1 min for 28 mins, alternating between: 
15 Dumbbell Front Squats 
12 Box Jumps 
Max Cal Row 
Rest

TUESDAY 1/7

Run 1 mile *This is an all out effort for time
Row 2000m *This is an all out effort for time
BARBELL CLUB
Tall Snatch : 3x4 at 1% 1RM
Power Snatch : 1 Rep Max
Tempo Snatch Grip Deadlift : 3x6 at 70% 1RM
METCON MANIA
Complete as many rounds as possible in 30 mins of: 
Max Cal Assault Bike, 2 mins 
20 Bent Over Rows 
10 Dumbbell Sumo Squats

WEDNESDAY 1/8

Shoulder Press : 3 Rep Max
5 rounds for time of: 
10 Shoulder Press, 75/55 lbs 
20 Kettlebell Swings, 55/35 lbs
BARBELL CLUB
Deadlift (Pause At Knee) 5x6 at 1% 1RM
5 rounds for quality of: 
8 Shoulder Press 
8 Upright Barbell Rows 
12 Front Rack Lunges
METCON MANIA
5 rounds for time of: 
Ski Erg, 500 m 
50 Double Unders 
20 Burpees

THURSDAY 1/9

A) Complete as many rounds as possible in 5 mins of: 
Row, 1000m 
max rep Wall Balls, 20/14 lbs, 10/9 ft

B)Complete as many rounds as possible in 5 mins of: 
50 Wall Balls, 20/14 lbs, 10/9 ft 
max rep Rows
BABRBELL CLUB
Front Squat : 4x8 at 1% 1RM
Barbell Rdl : 5x6 at 1% 1RM
Box Jump, 30/24 in : 4x12
METCON MANIA
A)Tabata Strict Pull-up 
Tabata Push Press
Tabata Jumping Alternating Lunge 
Tabata AbMat Sit-up
B) 12min EMOM: complete 3 burpees and then return to max cal row

FRIDAY 1/10

Overhead Squat 5-5-3-3-1-1-1
Complete as many rounds as possible in 12 mins of: 
12 Power Snatches, 95/65 lbs 
12 Pull-ups 
12 Push-ups
METCON MANIA
For 4 cycles AMRAP in 4 mins of: 
18 Dumbbell Snatches 
12 Toes-to-bars 
6 Burpees Max Cal Ski Erg 
Rest 1 min between each cycle. 
For each cycle continue the AMRAP

SATURDAY 1/11

"FGB" Style
5 rounds, 1 min per station, of: 
Double Under 
AbMat Sit-up 
Assault Bike Calorie 
Rest 1 min

SUNDAY 1/12

BABRBELL CLUB
*TBA*

HAPPY NEW YEAR!!!

Featured

Monday 12/30

21-15-9-15-21
Cal Row
HSPU
Lateral burped of the Rower
BARBELL CLUB
Back Squat : 6x5 at 1% 1RM
Bench Press : 6x5 at 1% 1RM
Plank : Max Hold
METCON MANIA
For time: 
50 Kettlebell Swings 
50 Box Step-ups 
500 Runs 
40 Kettlebell Swings 
40 Box Step-ups 
400 Runs 
30 Kettlebell Swings 
30 Box Step-ups 
300 Runs 
20 Kettlebell Swings 
20 Box Step-ups 
200 Runs 
10 Kettlebell Swings 
10 Box Step-ups 
100 Runs

Tuesday 12/31

*MODIFIED CLASS SCHEDULE: 5AM, 6AM, 7AM, 8AM, 9:15AM & 12PM GYM CLOSES AT 3PM

2 RFT
 10 Deadlifts (225/155)
 10 Ring Muscle-ups
 30 Front Squats (135/95)
BARBELL CLUB
3 Position Clean : 6x2 at 1% 1RM
5 rounds for quality of: 8 Dips 6 Pull-ups
Back Extensions 3x12
METCON MANIA
For time: 
Ski Erg, 600 m 
40 Double Dumbbell Snatches 
40 Sit-ups 
20 Double Dumbbell Snatches 
20 Sit-ups 
Ski Erg, 800 m

Wednesday 1/1

*MODIFIED CLASS SCHEDULE: REGULARLY SCHEDULED CLASSES BEGIN AT 8AM (MASTERS) – HAPPY NEW YEAR!

20min AMRAP w/ Partner
 75' DB Front Rack Lunge (50/35)
 75' DB Farmer Carry (50/35)
 25 DB Box Step Overs (20")
 *while Partner A works on Lunge/Carry Partner B performs a 300m Wall Ball Run (20/14) then picks up where Partner A is at
BARBELL CLUB
Deadlift 6x5 at 1% 1RM
Shoulder Press : 1 Rep Max
Banded Lat Pull Downs : 3x10
METCON MANIA
5 rounds for time of: 
Run, 400 m 
21 Weighted Sit-ups 
15 Dumbbell Deadlifts

Thursday 1/2

"Tabata Something Else"
 Tabata Pull-Ups
 Tabata Push-Ups
 Tabata Sit-Ups
 Tabata Air Squats
 *perform on 16min running clock
BARBELL CLUB
3 Position Snatch 6x5 at 1% 1RM
5 rounds for quality of: 
10 Bicep Curls 
10 Lu Raises 
10 Bent Over Barbell Rows
METCON MANIA
Complete as many rounds as possible in 20 mins of: 
Row, 1000 m 
20 Burpee Step Ups 
30 Assault Bike Calories 
40 Single Leg V-ups 
50 Box Jump

Friday 1/3

A) EVERY 2:00 FOR 10 SETS
 Squat Clean
 *Build each set
 
 B) "Death By"
 Power Cleans @ 60% of today's heaviest lift
 *10:00 cap
METCON MANIA
3 rounds for time of: 
10 Dumbbell Renegade Rows 
Run, 200 m 
20 Ring Rows 
Run, 200 m

Saturday 1/4

3 RFT
 450/400m Row
 21 Front Squats (95/65)
 15 Push Press (95/65)
 9 Toes 2 Bar

Sunday 1/5

BARBELL CLUB
As many reps as possible in 30 mins of: Skill Day: Snatch / Power Snatch, pick load
As many reps as possible in 30 mins of: Clean & Jerk Skill, pick load

Modified Schedule for Christmas!

Featured

ATTENTION: There will be a modified schedule this week! NO BARBELL CLUB OR METCON MANIA

Monday 12/23

4 rounds for time of: 
Bear Crawl, 30 ft 
20 Toes-to-bars 
10 Devil Press, 50/35 lbs

Tuesday 12/24

GYM CLOSES AT 3PM

Every 1 min for 10 mins: Push Jerk
7 rounds for time of: 
10 Plate Push Press, 45/25 lbs 
10 Bumper Plate Ground-to-Overheads, 45/25 lbs

**Rowing Event at 11:30am**

Wednesday 12/25

GYM CLOSED

Thursday 12/26

Complete as many rounds as possible in 12 mins of: 
50 Double Unders
10 Power Snatches, 75/55 lbs
10 Box Jump Overs, 24/20 in

Friday 12/27

Back Squat 3-3-3-3-3
For time:
100 Wall Balls, 20/14 lbs, 10/9 ft
100 Row Calories

Saturday 12/28

CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups

Sunday 12/29

BARBELL CLUB
AMReps 15 mins: Snatch Skill Work Complex
Snatch Complexe: 1 Psn + 1 Hang Psn + 1 High Hang Psn + 1 Squat Sn : 1 Rep Max
3 rounds for quality of: 8 Lateral Shoulder Dumbbell Raises 8 Front Shoulder 
Dumbbell Raises 8 Bent Over Reverse Dumbbell Flies

WODs for Week of 12/16

Featured

Monday 12/16

For time: 
Run, 800 m
-- then --
5 rounds of:
15 AbMat Sit-ups
15 Sumo Deadlift High-pulls, 95/65 lbs

Barbell Club
Snatch Grip Deadlift 5-5-5-5-5
Snatch Pull To Shrug 5×3 at 90% 1RM
Lu Raise 8-8-8

Metcon Mania
5 rounds for time of:
Row, 500 m
50 Double Unders
20 Burpees
15 Jump Squats
Rest 30 secs

Tuesday 12/17

Front Squat 5-5-5-5-5
3 rounds for time of:
10 Kettlebell Swings, 70/50 lbs
20 Air Squats
Run Or Row, 300 m

Barbell Club
Every 2 mins for 20 mins: Power Snatch
Every 2 mins for 20 mins: Hang Snatch

Metcon Mania
In 20 mins do:
25 No Push-up Burpees
–then–
in the remaining time, AMRAP of:
10 Push-ups
15 Slam Ball Over Shoulders
20 Squat Clean Thruster Ball Slams

Wednesday 12/18

CROSSFIT KIDS FREE TRIAL
5:15-5:45PM 3-6 YEAR OLDS
5:45-6:30PM 7-11 YEAR OLDS
*Focus on functional movement and character building

For time: 
30 Chest-to-bar Pull-ups
30 Deadlifts, 225/155 lbs

Barbell Club
Clean Lift Off 5-5-5-5-5
Clean Pull To Hold 5×3 at 90% 1RM
AMReps 5 mins: Strict Pull-ups

Metcon Mania
For time:
3 rounds of:
9 Dumbbell Power Cleans, 40/25 lbs
7 Dumbbell Front Squats 5 Dumbbell Shoulder-to-Overheads
— then —
Dumbbell Hold, 1 min
— then —
20 Dumbbell Box Step Overs, 24/20 in
— then —
30 Dumbbell Front Rack Reverse Lunges
— then —
20 Devil Press

Thursday 12/19

3 rounds for time of: 
3 Clean & Jerks, 225/155 lbs
Handstand Walk, 50 ft

Barbell Club
Every 2 mins for 20 mins: Power Clean
Every 2 mins for 20 mins: Hang Clean

Metcon Mania
For time:
3 rounds of:
30/20 Assault Bike Calories
20 Wall Balls
5 Burpee/Mountain Climber Duets
— then —
3 rounds of:
30/20 Ski Erg Calories
30 Box Jumps
20 Kettlebell Sumo Deadlift High-pulls
— then —
3 rounds of:
50 Double Unders Wall Sit, 1 min
20 Alternating Single Leg V-ups

Friday 12/20

21-15-9 reps, for time of: 
Front Squat, 185/125 lbs
Toes-to-bar

Metcon Mania
Complete as many rounds as possible in 30 mins of:
Row, 1000 m
90 Single Arm Dumbbell Push Press
200 Single Unders
Row, 700 m
60 Single Arm Dumbbell Clean & Jerks
50 Knee Tucks
Row, 400 m
30 Single Arm Devil Press
60 Single Unders
Max Rep Ab Mat Situp

Saturday 12/21

With a Partner, For time: 
50 Assault Bike Calories
50 Push-ups
40 Assault Bike Calories
40 Handstand Push-ups
30 Assault Bike Calories
30 Ring Dips
20 Assault Bike Calories
20 Bench Press, 185/125 lbs

Sunday 12/22

Barbell Club
Hang Power Snatch : 3 Rep Max
Hang Power Clean : 1 Rep Max
3 rounds for quality of:
10 Barbell Bicep Curls
8 Barbell Tricep Extensions
6 Barbell Roll-Outs

WODs Week of 12/9

Featured

Monday 12/9

Back Squat (3 sec pause at bottom) 3-3-3-3-3

For time:
3 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
6 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
9 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
12 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
Metcon Mania
6 rounds for time of:
20 Dumbbell Bulgarian Split Squats, 50/35 lbs
24 Single Leg Hip Thrusts, 50/35 lbs
20 Jumping Dumbbell Squats, 50/35 lbs
15/12 Assault Bike Calories
Barbell Club
Clean & Jerk Skill
Back Squat (3 sec pause at bottom) 3-3-3-3-3

Tuesday 12/10

Separate For Time Distance Rows:
2000m, rest 3min
1500m, rest 2min
1000m, rest 1min
500m
*all out effort for each
Metcon Mania
Complete as many rounds as possible in 30 mins of:
12 Alternating Kettlebell Gorilla Rows
12 Kettlebell Hang Power Snatches
20/15 Assault Bike Calories
12 Kettlebell Push Press
Barbell Club
Every 2 mins for 20 mins: Hang Power Clean
3 Hang Power Cleans, 70% 1RM
Clean Lift Off 3-3-3-3-3-3

Wednesday 12/11

2 rounds for time of: 
15 Medicine Ball Cleans, 20/14 lbs
30 Push-ups
15 Medicine Ball Cleans, 20/14 lbs
30 Walking Lunges
15 Medicine Ball Cleans, 20/14 lbs
Metcon Mania
Complete as many rounds as possible in 28 mins of:
20 Burpees
20 Single Arm Dumbbell Snatches
20 Leg Lifts
20 Tuck Crunches
Barbell Club
Drop Snatch : 1 Rep Max
Pause Overhead Squat 6x4 at 60% 1RM
Mobility

Thursday 12/12

Part A) Every 2 mins for 20 mins: Clean & Jerk1 Clean & Jerk, pick load
Part B) Every 1:30 for 9 mins do:
Run, 100m
2 Clean & Jerks @ 70% of "Part A"
Metcon Mania
In 30 mins do:
Row, 1000m then in the remaining time
AMRAP of:
60/120 Double Unders
4 Wall Walks
30 Hollow Rocks
Barbell Club 
Snatch Grip Deadlift : 5 Rep Max
Every 1:30 for 16 mins: Tall Snatch
3 Tall Snatches, pick load
Barbell Bicep Curl 8-8-8

Friday 12/13

For time: 
15 Power Snatches, 95/65 lbs
30 Double Unders
12 Power Snatches, 95/65 lbs
30 Double Unders
9 Power Snatches, 95/65 lbs
Metcon Mania
30-20-10 reps, for time of:
Double Dumbbell
Hang Clean & Jerk, 45/30 lbs
Pull-up
Dumbbell Goblet Squat
AbMat Sit-up

Saturday 12/14

12 Days of Christmas
For time:
1 Rope Climb
2 Shoulder Press, 155/105 lbs
3 Hang Power Cleans, 155/105 lbs 4 Deadlifts, 155/105 lbs
5 Box Jumps, 30/24 in
6 Pull-ups
7 Handstand Push-ups
8 Ring Dips
9 Burpees
10 Kettlebell Swings, 70/55 lbs
11 Row Calories
12 Dumbbell men Maker, 50/35 lbs

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

Sunday 12/15

Barbell Club
Overhead Squat : 1 Rep Max
Back Squat : 5 Rep Max
3 rounds for quality of: 8 Single Arm Dumbbell Rows 8 Dumbbell Floor Press 8 Dumbbell Reverse Flies 8 Dumbbell Chest Flies

First week of December… LET’S GET IT!

Featured

Monday 12/2

Every 2 mins for 20 mins: 1 snatch, pick load
4RFT:
16 Deadlifts 95/65#
8 Overhead Squats 95/65#

Metcon Mania

Complete as many rounds as possible in 25 mins of: 
Bike, 2 mi
20 Russian Kettlebell Swings, 55/35 lbs
40 Air Squats
30 Horizontal Ring Rows
Barbell Club
*Same as regular CrossFit WOD

Tuesday 12/3

For quality: Handstand Push Up Progression
For time: 
20 Handstand Push-ups
30 AbMat Sit-ups
40 Push-ups
50/40 Row Calories
40 Push-ups

Metcon Mania

Every 1 min for 36 mins, alternating between: 
Bike, 40 secs
Single Leg Rdl (Kb/Db), 40 secs
Burpee, 40 secs
Mountain Climber, 40 secs
Barbell Club
Front Squat : 1 Rep Max Clean Lift Off 3-3-3-3-3-3

Wednesday 12/4

PART A) For time: 
21 Front Squats, 115/75 lbs
12 Lateral Burpee Over Bars
15 Front Squats, 135/95 lbs
12 Lateral Burpee Over Bars
9 Front Squats, 155/105 lbs

Part B) AMReps 2 mins: Assault Bike Calories

Metcon Mania

Every 1 min for 49 mins, alternating between: 
12 Alternating Pistols
Plank Hold, 40 secs
15 Dumbbell Z Press
20 AbMat Sit-ups
Barbell Club
Drop Snatch 1RM
Pause Overhead Squat 6x4 at 60% 1RM
Mobility

Thursday 12/5

Part A) 1 round for time: 
120 Double Unders
60 Air Squats
30 Kipping Pull-ups

Part B) 2 rounds for time of:
60 Double Unders
30 Air Squats
15 Kipping Pull-ups

Part C) 3 rounds for time of:
40 Double Unders
20 Air Squats
10 Kipping Pull-ups

Metcon Mania

5 rounds for time of: 
12 Single Arm Dumbbell Split Jerks, 50/35 lbs
6 Dumbbell Box Step Overs
Run, 200m
12 Single Arm Dumbbell Split Jerks, lbs
Barbell Club
Clean Grip Deadlift 5RM
Every 1:30 for 16 mins: Tall Clean
"Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs

Friday 12/6

"Jack" 
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Metcon Mania

For time: 4 rounds of: 12 Jumping Alternating Lunges, 20/14 lbs 10 Surrender Lunges 20 Med Ball Cleans Rest 3 mins

Saturday 12/7

As many reps as possible in 12 mins of: 
3 Deadlifts, 135/95 lbs
3 Hang Power Cleans, 135/95 lbs
6 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
9 Deadlifts, 135/95 lbs

Sunday 12/8

Barbell Club 
Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) : 1 Rep Max Every 1 min for 15 mins: Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat)
Front Plank : 3x 60 secs

PREPARE FOR TURKEY TIME!!!

Featured

Monday 11/25
“NICK”
12 RFT
10 DB Hang Squat Cleans (45/25)
6 Handstand Push-Ups (on DB’s)

Metcon Mania

For time: 10 Pull-ups 20 Burpees 30 Kettlebell Taters Row/Run, 400 m 60 Box Jumps

Barbell Club

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

Bulgarian Split Squat 3×8

3 rounds for quality of: 8 Lateral Shoulder Dumbbell Raises 8 Front Shoulder Dumbbell Raises 8 Shoulder Press

Tuesday 11/26
A) 9:00 AMRAP
1-2-3-4-5… STRICT PULL-UPS
15/12 CAL AIRDYNE

  • 2:00 REST –
    B) 9:00 AMRAP
    2-4-6-8-10… PUSH-UPS
    12/10 CAL ROW

Metcon Mania

4 rounds for time of: 20 Dumbbell Front Rack Lunges, 45/25 lbs 20 AbMat Sit-ups 50 Squat Jumps 15 Dumbbell Suitcase Deadlifts, 45/20 lbs 40 Single Leg V-ups

Barbell Club

Bench Press 6-6-6-6

Weighted Pull-up : 5 Rep Max

Weighted Box Step-up 3×10

Wednesday 11/27
A) FRONT SQUAT
5 X 3

B) FOR TIME
27-21-15-9
POWER CLEANS (95/65)
BOX JUMPS (24″/20″)
PUSH PRESS (95/65)

Metcon Mania

Complete as many rounds as possible in 3 mins of: Row, 750/500 m max rep Max Rep Wall Balls Rest 2 mins 40 Alternating Dumbbell Snatches, 45/25 lbs

Barbell Club

Snatch Pull 5×2

Every 1 min for 10 mins: Back Squat5 Back Squats, 70% 1RM

Dumbbell Shoulder Press 3×8

Thursday 11/28

ATTN: There will ONLY be 7am Barbell Club, 8am Masters Class and 9:15am CrossFit classes on Thanksgiving.

“THANKSGIVING WITH THE GIRLS”
ANNIE + HELEN + KAREN
FOR TIME
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
50 DOUBLE-UNDERS
50 SIT-UPS
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
40 DOUBLE-UNDERS
40 SIT-UPS
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
30 DOUBLE-UNDERS
30 SIT-UPS
50 WALL BALLS (20/14)
20 DOUBLE-UNDERS
20 SIT-UPS
50 WALL BALLS
10 DOUBLE-UNDERS
10 SIT-UPS
50 WALL BALLS
*Can be done solo or with a partner. If partner, run together but split the rest of the reps between athletes however you’d like

Barbell Club

Hang Clean 3×6 at 70% 1RM

Snatch Grip Deadlift 8-8-8

Power Snatch + Snatch Balance + Overhead Squat : 1 Rep Max

Lu Raise 3×8

Friday 11/29
1RM BENCH PRESS

FIGHT GONE BAD
3 ROUNDS, 1 min PER STATION:
WALL BALLS 20/14 lbs, 10/9 ft
SUMO DEADLIFT HIGH PULL 75/55 lbs
BOX JUMPS 24/20 in
PUSH PRESS 75/55 lbs
ROW FOR CALORIES
Saturday 11/30
12:00 AMRAP
75 KB SWINGS (53/35)
THEN, AMRAP IN REMAINING TIME:
1-2-3-4-5…
DB HANG CLEANS (50/35)
HSPU

Metcon Mania

For time: Run, 800 m — then — 3 rounds of: Double Squat Wall Ball, 20/14 lbs 20 Single Leg V-ups

Sunday 12/1
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club

Barbell Club

Pause Clean 3-3-3-3-3

Bulgarian Split Squat 3×10

Waiters Walk 50 ft

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