MONDAY 3/16

CROSSFIT

A) Overhead Squat 3-3-3-3-3
B) 5 rounds for time of:
15 Overhead Squats, 75/55 lbs
12 Pull-ups
9 Burpees

METCON MANIA

For time:
30 Dumbbell Clean & Jerks
200 Meter Run
* Start & end with a 200m run with dumbbell, will also do a db run after every 10 reps.

CRAFT WEIGHTLIFTING

Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1, 80%x1, 80%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1
Clean Pull – 90% x 2 x 3
Back Squat – 70% x 3 x 3

TUESDAY 3/17

CROSSFIT

SKILL WORK: FQ: Handstand Walk Practice OR Handstand Walk : 10x 50 ft , every 1:30

2 rounds for time of:
800 Runs
10 Strict Handstand Push-ups
20 Alternating Pistols
10 Strict Handstand Push-ups
20 Alternating Pistols
* Substitute a 1000m Row for the run if needed.

METCON MANIA

5 rounds for time of:
5 men Maker
10 Dumbbell Lunges
15 V-ups
20/15 Assault Bike Calories

CRAFT WEIGHTLIFTING

Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
Snatch Pull – 90% x 2 x 3
Front Squat – 70% x 3 x 3

WEDNESDAY 3/18

CROSSFIT

A) Deficit Deadlift 5-5-5-5-5
B) For time:
45/30 Assault Bike Calories
— then —
3 rounds of:
15 Deadlifts, 185/135 lbs
15 Russian Kettlebell Swings, 53/35 lbs
— then —
45/30 Assault Bike Calories.

METCON MANIA

For time:
100 Double Unders
20 Burpee Over Rowers
Row, 750 m. Single Arm Dumbbell Overhead Walking Lunge, 80 ft
Row, 750M
20 Burpee Over Rowers
100 Double Unders

CRAFT WEIGHTLIFTING

Power Snatch – 70% x 2 x 5
Power Clean & Jerk – 70% x 1+1 x 5
Box Jump – 3×3

THURSDAY 3/19

CROSSFIT

A) Every 2 mins for 10 mins: Squat Snatch
* Not touch and go, focus on getting to the right catch position.
B) Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 20/14 lbs
20 Hang Power Snatches, 95/65 lbs
20 Box Jumps, 24/20 in
20 Front Squats, 95/65 lbs

METCON MANIA

6 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls
10 Burpee Tuck Jumps
18 Wall Balls
* 30 min cap

CRAFT WEIGHTLIFTING

Snatch – MAX
Clean & Jerk 1+1 – MAX
Back or Front Squat – HS

FRIDAY 3/20

CROSSFIT

A) Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps, for time of:
Unbroken Double Unders

SCALED OPTION 1:
Double Unders (Unbroken)s : 10-20-30-40-50-40-30-20-10

SCALED OPTION 2:
Single Unders (Unbroken)s 10-20-30-40-50-40-30-20-10

*Each set must be performed unbroken before you can move on to the next. 15MIN TIME CAP.

B) 3 rounds for quality of:
10 Turkish Sit-ups
10 Bulgarian Split Squats
10 Single Arm Dumbbell Rows

METCON MANIA

3 rounds for time of:
Row, 1000 m
14 Dumbbell Clusters, 50/35 lbs
20 Trx Rows
* 30MIN TIME CAP

SATURDAY 3/21

CROSSFIT

A) Baseline
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

B) Complete as many rounds as possible in 10 mins of:
3 Bear Complexes, 135/95 lbs
Run, 100 m
* 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press * Each complex should be done unbroken

SUNDAY 3/22

BARBELL CLUB

TBA

MONDAY 3/9

CROSSFIT

WENDLER RETEST
Back Squat : 1 Rep Max

21-15-9 reps, for time of:
Kettlebell Swing, 55/35 lbs
Wall Ball, 20/14 lbs, 10/9 ft

METCON MANIA

4 rounds for time of:
20 Alternating Dumbbell Hang Squat Snatches
40/30 Bike Calories

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
Floating Snatch Pull – 85%x3, 90%x3, 95%x3
Overhead Squat (weight by feel – no grinds. try to beat last week weights) – 2×2, 3×1

TUESDAY 3/10

CROSSFIT

CHOOSE YOUR OWN ADVENTURE
As many reps as possible in 30 mins of:
Row, 2000 m
100 Push-ups
10 Rope Climbs
100 Power Snatches, 75/55 lbs
200 Walking Lunges
*Reps can be completed in any order, split up however the athlete chooses. If all reps completed under time cap, note time in the comments.

METCON MANIA

TACO 44
For time:
44 Air Squats
44 Kettlebell Complexes. 44 Burpees
*1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster (KB in each hand).

CRAFT WEIGHTLIFTING

Jerk – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
Drop to Split (weight by feel – try to beat last week weights) – 4×3
Back Squat – 80%x3, 85%x3, 90%x3
Back Squat Jump – 20%x3x3

WEDNESDAY 3/11

CROSSFIT

A) Every 2 mins for 10 mins: Squat Clean & Jerk
B) HEAVY GRACE
For time:
30 Clean & Jerks, 185/125lbs

METCON MANIA

4 rounds for time of:
Run, 400 m
25 Kettlebell Swings

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1
Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1
Push Press (weight by feel – no grinds. try to beat last week weights) – 3×4

THURSDAY 3/12

CROSSFIT

A) Ring Muscle-up Practice, 15 mins

B) American Dream(CFNE)
In 20 minutes Complete:
1 Clean (200, 140)
1 Muscle Up
2 Cleans
2 Muscle ups
3 Cleans
3 Muscle Ups…
Continue to add 1 Clean and 1 Muscle up each Round for 20 minutes.

METCON MANIA

For time:
50 Air Squats
10 Burpees
40 AbMat Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
Bear Crawl, 25 ft
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Walking Lunges
10 Burpees
40 AbMat Sit-ups
10 Burpees
50 Air Squats

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 93%x1, 95%x1, HS
Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 93%x1+1, 95%x1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
Box Jump – 3×5

FRIDAY 3/13

CROSSFIT

A) Bench Press : 1 Rep Max
B)For 3 cycles:
AMRAP in 3 mins of:
10 Front Squats, 95/65 lbs
20 Double Unders
10 Front Rack Reverse Lunges, 95/65 lbs
20 Double Unders
*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Scale Double Unders with 30 Single Unders.

METCON MANIA

21-15-9 reps, for time of:
V-up
Jumping Alternating Lunge
Dumbbell Push Press
Assault Bike Cals. Sprint, 1 min
*End each rep portion with a 1:00 bike sprint. (After all movements of 21 are complete, after all movements of 15 are complete, etc)

SATURDAY 3/14

CROSSFIT

TEAM OF 3
For time:
90 Deadlifts, 115/85 lbs
45 Assault Bike Calories
60 Hang Power Cleans, 115/85 lbs
45 Assault Bike Calories
30 Push Jerks, 115/85 lbs
45 Assault Bike Calories
200 Burpees
45 Assault Bike Calories
30 Push Jerks, 115/85 lbs
45 Assault Bike Calories
60 Hang Power Cleans, 115/85 lbs
45 Assault Bike Calories
90 Deadlifts, 115/85 lbs
*One athlete working at a time, split reps as needed. 30:00 time cap.

SUNDAY 3/15

BARBELL

For quality:
Snatch, 30 mins
Overhead Squat, 30 mins
*Skill work and practice for upcoming week and overall improvement.
How heavy you go is up to you.
Technique should be top priority.

MONDAY 3/2

CROSSFIT

A) Front Squat : 3 Rep Max
B) Complete as many rounds as possible in 15 mins of:
21/18 Assault Bike Calories
15 Deadlifts, 135/95 lbs
9 Front Squats, 135/95 lbs

METCON MANIA

Complete as many rounds as possible in 30 mins of:
Row, 500 m
20 Sumo Stance Tempo Goblet Squats, 50/35 lbs
20 Single Arm Dumbbell Rows, 50/35 lbs
Run, 200 m

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS
Floating Snatch Pull – 90%x3, 95%x3, 95%x3
Overhead Squat (weight by feel – no grinds. try to beat last week weights) – 2×2, 3×1

TUESDAY 3/3

CROSSFIT

For time:
60 Double Unders
30 Burpees
60 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
60 Double Unders
30 Deadlifts, 225/155 lbs
60 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
60 Double Unders
30 Burpees
60 Double Unders
* Scale to 90 single unders

METCON MANIA

In 20 mins do:
30 Burpee Box Jumps
then in the remaining time, AMRAP of:
30/20 Assault Bike Calories
50 Double Unders
30 Air Squats
40 Plate Russian Twists, lbs

CRAFT WEIGHTLIFTING

Jerk – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS
Drop to Split (weight by feel – try to beat last week weights) – 4×3
Back Squat – 78%x3, 83%x3, 88%x3, 75%x Max Reps

WEDNESDAY 3/4

CROSSFIT

A) Hang Power Snatch : 3 Rep Max
B) 4 rounds for time of:
25 Chest-to-bar Pull-ups
25 Hang Power Snatches, 115/85 lbs

METCON MANIA

Every 2 mins for 4 sets (32 minutes)

1. 200m Run + 10-15 KB Swings
2. 10/8 Cal Bike + 10-15 Push ups
3. 200m Run + 10-15 Knee Tucks
4. 10/8 Bike Cal + 10-15 Goblet Step Ups

* The incentive of this workout is to complete the run/bike + reps with at least :15-:20 rest before the next movement. Ideally, athlete picks reps between 10-15 to stick with throughout the entire EMOM. If the weight you are using is causing you to lag or rest before completing reps, scale weight. If you are not able to complete the run/bike + reps then scale back the reps and continue to fight throughout the 2 min interval.

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 3
Power Clean + Jerk Dip + Power Jerk – 1+1+1 (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 3
Push Press (weight by feel – no grinds. try to beat last week weights) – 4×4

THURSDAY 3/5

CROSSFIT

A) FOR QUALITY: 3 Power Clean + 3 Push Jerks
B) 3 rounds for time of:
12 Power Cleans, 135/95 lbs
12 Push Jerks, 135/95 lbs
12/12 Toes-to-bars

METCON MANIA

Complete as many rounds as possible in 25 mins of:
50 Dumbbell Goblet Squats
50 Trx Rows
50 Goblet Lunges
50 Trx Tricep Extensions

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 90%x1, 90%x1
Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 90%x1+1, 90%x1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
Squat Box Jump – 3×5

FRIDAY 3/6

CROSSFIT

WENDLER DELOAD
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 65% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×3 at 75% 1RM

3 rounds for time of:
10 Handstand Push-ups
15 Box Jumps, 24/20 in
20 AbMat Sit-ups
*10min time cap, Rx+Strict HSPU

METCON MANIA

30-20-10 reps, for time of:
Dumbbell Hang Squat Clean Thruster, 50/35 lbs
Burpee Over Dumbbell

SATURDAY 3/7

CROSSFIT

A) Thruster : 1 Rep Max
* TAKE THRUSTERS FROM RACK
B) 5 rounds for time of:
20/15 Row Calories
10 Thrusters, 115/85 lbs

SUNDAY 3/8

BARBELL CLUB

TBA

MONDAY 2/24

CROSSFIT

Overhead Squat With 3 Sec Pause 3-3-3-3-3
Complete as many rounds as possible in 12 mins of:
6 Power Snatches, 95/65 lbs
9 Overhead Squats, 95/65 lbs
12 Box Jumps, 24/20 in

METCON MANIA

Complete as many rounds as possible in 25 mins of:
Run, 300 m
50 Double Unders
25 Dumbbell Thrusters
15 AbMat Sit-ups
25 Dumbbell Thrusters
50 Double Unders

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
Floating Snatch Pull (%of snatch) – 90%x3x3
Overhead Squat (weight by feel – no grinds. try to beat week 3 weights) – 5×2

TUESDAYDAY 2/25

CROSSFIT

WENDLER 5-3-1
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 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1xME at 95% 1RM
* Rest as needed between sets.

20-30-40 reps, for time of:
Russian Twist, 35/25 lbs
Double Under

METCON MANIA

Every 1 min for 20 mins, alternating between:
20 Sumo Squats
16 Single Arm Kettlebell Rows
Kettlebell Toe Tap, 45 secs
20 Kettlebell Deadlifts

CRAFT WEIGHTLIFTING

Jerk – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
Drop to Split (weight by feel – try to beat week 3 weights) – 4×3
Back Squat – 65%x8, 70%x6, 75%x4
Back Squat Jump (% of BS) – 20%x3x3

WEDNESDAY 2/26

CROSSFIT

Every 1 min for 10 mins: Hang Squat Snatch

A) Complete as many rounds as possible in 4 mins of:
27/21 Row Calories
27 Burpees
27 Chest-to-bar Pull-ups
Rest 4:00 before Part B
B) Complete as many rounds as possible in 4 mins of:
21/15 Row Calories
21 Burpees
21 Toes-to-bars
Rest 4:00 before Part C
C) Complete as many rounds as possible in 4 mins of:
15/9 Row Calories
15 Burpees
15 Pull-ups

METCON MANIA

12-9-6 reps, for time of:
Dumbbell Deadlift, 50/35 lbs
Dumbbell Hang Power Clean, 50/35 lbs
Dumbbell Push Jerk, 50/35 lbs

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch (% of PS) – 75% x 1+1 x 5
Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 5
Push Press (weight by feel – no grinds. try to beat week 3 weights) – 4×4

THURSDAY 2/27

CROSSFIT

Every 1 min for 10 mins: 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk
Every 4 mins for 20 mins do:
20 AbMat Sit-ups
15 Ball Slams
5 Push Press
* Build in weight on the Push Press. What’s the heaviest set of 5 can you reach?

METCON MANIA

Complete as many rounds as possible in 20 mins of:
10 Dumbbell men Maker 20 Goblet Lateral Lunges
30 Russian Twists
40 Air Squats
Assault Bike Cals. Sprint, 45 secs

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 85%x1, 85%x1, 85%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 4
Box Jump – 3×5

FRIDAY 2/28

FRIDAY NIGHT LIGHTS TONIGHT! NO 5:15 OR 6:15PM CLASSES

CROSSFIT

PART A) 30-20-10 reps, for time of:
Row Calorie
Alternating Single Dumbbell Box Step-up, 50/35 lbs
B) 10-20-30 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Wall Ball, 20/14 lbs, 10/9 ft

FRIDAY NIGHT LIGHTS

POKER NIGHT

*RIG AMRAP
Complete as many rounds as possible in 5 mins of:
20 Air Squats
10 Burpee Pull-ups

*BARBELL AMReps
As many reps as possible in 5 mins of:
4 Hang Squat Cleans, 95/65 lbs
4 Front Rack Lunges, 95/65 lbs
8 Hang Squat Cleans, 95/65 lbs
8 Front Rack Lunges, 95/65 lbs
12 Hang Squat Cleans, 95/65 lbs
12 Front Rack Lunges, 95/65 lbs
…
Continue adding 4 reps each round to each movement until time expires.

*CARDIO AMReps
As many reps as possible in 5 mins of:
Row / Ski Erg / Bike Calorie .

METCON MANIA

"Death By" – Dumbbell Snatches : 1 rep + 1 rep / 1 min
With a continuously running clock perform:
1 Dumbbell Snatch in the first 1 min
2 Dumbbell Snatches in the second 1 min
3 Dumbbell Snatches in the third 1 min
…
Continuing this for as long as you are able.

SATURDAY 2/29

CROSSFIT

Complete as many rounds as possible in 15 mins of:
15 Devil Press, 50/35 lbs
15 Dumbbell Deadlifts, 50/35 lbs
Row, 300 m

SUNDAY 3/1

BARBELL CLUB

TBA

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.

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

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

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

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