WODs for Week of 12/16

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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

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.

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