Featured

WODs: 20/06/07 – 20/06/13

20/06/08

For time:
15 Clusters, 135/95

directly into

3 rounds of:
Assault Bike Calories, 21/15
15 Chest-to-bar Pull-ups

directly into

15 Clusters, 135/95

20/06/09

CrossFit Linchpin Test #9
5 rounds for time of:
Handstand Walk, 50 ft.
5 Squat Cleans, 225/155 lbs

20/06/10

Conditioning
3 rounds for time of:
Row, 500m
12 Burpees
21 Box Jumps, 24/20”

Strength
Bench Press
5-5-3-3-3-1-1-1
rest as needed between sets

*Use the heaviest “safe” load you can for each set

20/06/11

Every 5 mins for 25 mins do:
7 Deadlifts, 185/135 lbs
20 Jumping Alternating Lunges
7 Deadlifts, 185/135 lbs
Run, 400m

FRIDAY NIGHT LIGHTS IS BACK!!!

Station 1
30 min Erg Challenge
Row 30 minutes for distance

Station 2
AMRAP 30 mins: Front Squat, Shoulder-to-Overhead, Back Squat
Complete as many rounds as possible in 30 mins of:
5 Front Squats, 135/95 lbs
10 Shoulder-to-Overheads, 135/95 lbs
5 Back Squats, 135/95 lbs

Station 3
AMReps 30 mins: Ring Muscle-ups
As many reps in 30 mins as you can of:
Ring Muscle-up

*Scale with 3 Ring Rows + 3 Hand Release Push-ups = 1 MU

20/06/13

CrossFit Linchpin Test #12
For time:
Run, 400m
15 Clean & Jerks, 135/95 lbs
3 Rope Climbs, 15 ft
Run, 400m
12 Clean & Jerks, 135/95 lbs
2 Rope Climbs, 15 ft
Run, 400m
9 Clean & Jerks, 135/95 lbs
1 Rope Climb, 15 ft

Featured

WODs: 2020/06/01 – 2020/06/07

Monday 2020/06/01

Bradshaw

5 Rounds for time:
3 Handstand Push-ups
6 Deadlifts, 155/105
12 Pull-ups
25 Double Unders

*25 minute time cap

Tuesday 2020/06/02

Outdoor option
20-16-12-8-4 reps for time:
Thruster, 90/65
Alternating Kettlebell Snatch, 53/35
Box Jump 24/20”
Kettlebell Swing, 53/35

*Use rubber tiles under the boxes outside
*Only recycled bumper plates are allowed outside. No colored plates please!

Indoor option
20-16-12-8-4 reps for time:
Wall Ball, 20/14
Alternating Kettlebell Snatch, 53/35
Box Jump, 24/20”
Kettlebell Swing, 53/35

Wednesday 2020/06/03

Every 3 mins for 18 mins:
24 Abmat Sit-ups
16/12 Calorie Assault Bike
6 Strict Press

*Build in weight on the strict press. Note heaviest load in comments.

Thursday 2020/06/04

For time:
Row, 1500/1200m
30 Burpees
15 Ring Muscle-ups
30 Burpees
Row, 1500, 1200m

*Rx+ = 30 Ring Muscle-ups

Friday 2020/06/05

1 Hang Squat Snatch + 2 Overhead Squats
Build to a max complex

*Record you heaviest complex

Saturday 2020/06/06

Jenkins

Teams of 2
Complete as many rounds as possible in 40 mins:
50 Burpees
Run, 400m
50 Kettlebell Swings, 53/35
Run, 400m
50 Pull-ups
Run, 400m
50 Push-ups
Run, 400m

*Run together and divide the reps as needed with one partner working and one resting.

**In memory of member and athlete Lt. Garrett Jenkins of Colwyn Bay, Conway, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Let. Jenkins, who was in his mid-20s, died during the so-called ”30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.*

WODs for week of 3/16

Featured

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

WODs for week of 3/9

Featured

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.

WODs for Week of 3/2

Featured

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

WODS 2/24

Featured

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

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.