WODs 1/27

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

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

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

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!!!

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!

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

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