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

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

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

‘ORANGE’ you glad we posted the WODs?!

Monday 10/14
2 Rounds for time with partner
50 Wall Balls (20/14)
50 Pull-Ups
50 KB Swings (50/35)
50 Jumping Lunges (50/35)
50 Toes-to-bar
50 Alt DB Snatch (50/35)
50 Lateral Burpees (over partner)
*split reps as needed, one partner working at a time
*Advanced athletes perform C2B

Barbell Club:
Power Snatch
3-3-3-3-3

Front Squat
5 rep max

Metcon Mania
2 rounds for time of:
25 Medicine Ball Front Squats, 20/14 lbs
25 Pull-ups
25 Kettlebell Swings, 53/35 lbs
25 Reverse Lunges, 53/35 lbs
25 Toes-to-bars
25 Bumper Plate Ground-to-Overheads, 35/25 lbs
25 Lateral Burpees *burpees over the plate

Tuesday 10/15
“ANNIE”
50-40-30-20-10
Double-unders
Sit-ups

Barbell Club:
Hang Squat Clean
5×3 @ 70% 1RM

Push Press
3 rep max

Plank hold
2x max hold

Metcon Mania
“ANNIE”
50-40-30-20-10
Double-unders
Sit-ups

Wednesday 10/16
FOR TIME
1000m Row or Run
3 Rope Climbs
50 Burpees
3 Rope Climbs
50 DB Step Overs @24″/20″ (50/35)
50 Burpees
3 Rope Climbs
1000m Row or Run

Barbell Club:
Hang Squat Snatch
5×3 @ 70%

Clean Deadlift
3×5 @ 75%

Metcon Mania
For time:
Row, 1000 m
10 Pull-ups
50 Burpees
10 Pull-ups
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
10 Pull-ups
50 Burpees
10 Pull-ups
Run, 1000 m

Thursday 10/17
WEEK 2 – Base Numbers
A) Back squat
Build to 5 rep max

B) Shoulder press
Build to 3 rep max

C) Deadlift
Build to 3 rep max

Barbell Club:
3 position clean + jerk
1-1-1-1-1

Front Squat
5×5 @ 70% 1RM

Metcon Mania
Complete as many rounds as possible in 24 mins of:
Max Calories On Rower
*rotate every 3:00
*Complete 2 rounds of “Cindy” during “rest” from the rower

Friday 10/18
CrossFit Open 2

Ask a coach about our in house competition! Orange vs. Green… let’s get it!

*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 10/19
Christine
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Sunday 10/20
8:30am CrossFit Open Make-up/Open Gym

8:30am Rowing Club

9:30am Barbell Club

Barbell Club:
1 rep max Misfit Snatch Complex:
1x Squat Snatch +
1x Overhead Squat +
1x Hang Squat Snatch +
1x Overhead Squat

Bench Press
3-3-3-3-3

Insane muscle building, fat burning, heart pounding, exhilarating workouts for Oct. 7-13th

*We won’t be posting Above and Beyond on the blog or BTWB for a little while.  Going to experiment with something in its place for a little while.  Stay tuned in your next class.

*In order to try and get maximum participation in the CrossFit Open workouts we decided at our Coaches meeting that we would run the CrossFit Open workout in all classes on Fridays.  The “Friday Night Light” event will begin officially at 5:15pm with a brief and workouts will begin at 5:30pm in heats.

*Once the workouts are announced on Thursday night, you’ll see a Google Spreadsheet published on the FB members page to sign up for FNL heats.

Monday

On a 18:00 clock

A) 0:00-7:00

800M run

AMRAP “DT” in remaining time

B) 7:00-13:00

800M RUN

AMRAP “DT” in remaining time

C) 13:00-18:00

800M RUN

AMRAP “DT” in remaining time

*DT =’s

12x deadlift

9x hang power clean

6 push jerk

Barbell Club:

2 clean pull + 1 SQT clean

6×1 @ 65%

Back squat

5×5 @ 65%

4 rounds for quality of:

10 Seated Dumbbell Press

10 Dumbbell Lateral Raises

Metcon Mania

For 5 cycles:

AMRAP in 6 mins of:

Run, 400 m

12 Kettlebell Deadlifts, 53/35 lbs

 9 Kettlebell Swings, 53/35 lbs

 6 Kettlebell Push Press, 53/35 lbs

*Rest 1 min between each cycle.

*For each cycle restart the AMRAP.

Tuesday

FOR TIME W/ PARTNER

50 Cal Row + Plate Bear Hug Hold (45/25)

40 Power Cleans (135/95)

30 Ring Push-ups

40 Cal Row + Plate Bear Hug Hold (45/25)

30 Power Cleans (145/100)

20 Ring Push-ups

30 Cal Row + Plate Bear Hug Hold (45/25)

20 Power Cleans (155/105)

10 Ring Push-ups

*Split reps as needed

*Advance athletes can perform Ring Dips

Barbell Club:

2 snatch pull + 1 snatch

10×1 @ 65%

2 front squat + 1 split jerk

3×1 @ 70%

% based on 1RM Jerk

4 rounds for quality of:

8 Banded Leg Curls

8 Dumbbell Bulgarian Split Squats

Metcon Mania

For time:

50 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

40 Medicine Ball Cleans, 20/14 lbs

30 Ring Push-ups

40 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

 30 Medicine Ball Cleans, 20/14 lbs

20 Ring Push-ups

30 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

20 Medicine Ball Cleans, 20/14 lbs

10 Ring Push-ups

Wednesday

20:00 EMOM (5 ROUNDS FOR REPS)

A. 0:30 Assault Bike

B. 0:30 Rope Climbs

C. 0:30 Double Unders

D. 0:30 Dumbbell Step Ups @24″/20″ (50/35)

Barbell Club:

Power clean

6×2

Clean-grip deadlift

5 rep max

Suitcase carry

6×1

Metcon Mania

5 rounds, 30 secs per station, of:

Assault Bike

Pull-up

Double Under

Dumbbell Box Step Over, 35/20 lbs, 24/20 in

*Perform this like “Fight Gone Bad”

*rotate immediately to the next station every 30 secs

*the clock does not stop or reset between stations.

Thursday

8 week Strength Program

WEEK 1 – “CrossFit Total”

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

Power snatch

Barbell Club:

6×2

Back squat

5 rep max

Metcon Mania

3 rounds for time of:

Row, 500 m

12 Kettlebell Deadlifts, 70/53 lbs

21 Box Jumps, 24/20 in

Friday

CrossFit Open Event 1

*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 a 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

“Job’s Challenge” Team edition

3 rounds for time of:

20 Burpees

15 Pull-ups

60 Jumping Lunges

25 Push-ups

Row, 1000 m

*one partner performs a 100m Med Ball run, while the other partners complete reps, splitting as needed

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

The Big Clean Complex 1 rep

1 rep= 12 reps of movement:

1 high hang clean +

1 hang clean +

1 full clean +

1 push press +

1 high hang clean +

1 hang clean +

1 full clean +

1 push jerk +

1 high hang clean +

1 hang clean +

1 full clean +

1 split jerk

= 1 Rep

The “2019 Open” is coming again…CFM vs Castro, round 2!

*Starting a strength cycle the following week, expect to test various maxes on Thursday’s

*Friday Night Lights will be October 11th

*Adding extra “Barbell Club” classes the 2nd week in October

Monday

A) POWER CLEANS, Every 90sec

5 X 2

*reps must be unbroken

B) 18:00 AMRAP W/ PARTNER

200M RUN

15 TOES TO BAR

15 POWER CLEANS (115/80)

*Alternate each movement with your partner

Above and Beyond

Banded couch stretch

2min straight per leg

Tuesday

“KELLY”

5 RFT

400M RUN

30 BOX JUMPS (24″/20″)

30 WALL BALLS (20/14 lb.)

Above and Beyond

5min:

Foam roll your calves

*Apply pressure at various spots and rotate foot

Barbell Club:

Establish 1Rep Max:

Clean and Jerk

3 rounds for quality of:

8 Front Raises

8 Dumbbell Reverse Flies

Wednesday

A) 10:00 EMOM

3 POWER SNATCHES

B) 10:00 EMOM

1 STRICT PULL-UP + 2 PUSH-UPS

2 STRICT PULL-UP + 4 PUSH-UPS

3 STRICT PULL-UP + 6 PUSH-UPS…

Above and Beyond

2min each side

Banded Lat distraction

Thursday

FOR TIME

30 GHD SIT-UPS

90 FT. FRONT RACK DB LUNGE (50/35)

30 CALORIE BIKE

Above and Beyond

2min each

Banded ankle distraction / calf stretch

Barbell Club:

Snatch pull:

5×2

Establish 1Rep Max

Front Squat

Friday

For Time (24:00 Cap)

1 Mile run

100 Double-unders

50 Thrusters (95/65)

25 Bar-facing burpees

10 Bar muscle-ups

Above and Beyond

Weekly Challenge

Saturday

“Tabata Something Else”

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats

*perform on 16min running clock

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Establish 1Rep Max:

Clean Grip Deadlift

3 rounds for quality of:

8 Bulgarian Split Squats

8 Dips

*8each leg

*keep weight low enough to have quality reps