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

WODs Week of 12/9

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!

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!!!

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

WODs for Week 11/18

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