Q: What is a ghost’s favorite exercise?

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

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

Magical workouts that don’t leave you sore and get you ALL the GAINS! Sept 23-29th

Monday

A) 10:00 to build to a max

Deadlift + Hang Power Clean + Jerk

*do not drop the bar

B) 5 rounds for time:

50 Double-unders

50 ft. Double DB OH Lunge (50/35)

Above and Beyond

3 rounds:

8 pullups

8 kb snatch

8 concentration curl

Tuesday

Partner Workout

2 rounds for time:

100 Calorie row

50 Handstand push-ups

*split reps as needed

Above and Beyond

3 rounds:

8 banded face pull

8 DB clean and press

8 alternating DB press

Barbell Club:

Bench Press 6-6-6-6

Find your Weighted Pull-up 5 Rep Max.

Weighted Box Step-up 3×10

*10 reps/leg

Wednesday

A) Deadlift

5 x 5

B) For Time:

24-18-12

Alt DB Snatch (50/35)

Box Jump-over (24″/20″)

*12:00 Time Cap

Above and Beyond

3 rounds:

8 pushup to renegade row

8 bench press

8 DB side delt raises

Thursday

2 rounds for quality:

90sec Work, 90sec Rest

– Ski

– Bike

– Step-ups (24″/20″)

– Row

*no scores, focus on consistent effort

Above and Beyond

3 rounds:

8 tricep extension

8 back squats

8 chin ups

Barbell Club:

Hang Power Snatch 5×2 at 70% 1RM

Bulgarian Split Squat 3×8

3 rounds for quality of:

8 Lateral Shoulder Dumbbell Raises

8 Front Shoulder Dumbbell Raises

8 Shoulder Press

*same weight for all reps.

*try not to put weight down until after all reps

Friday

A) 6:00 AMRAP

7 Wall balls (20/14)

7 Pull-ups (C2B)

-3:00 Rest-

B) 6:00 AMRAP

7 Power cleans (155/115)

14 Push-ups

-3:00 Rest-

C) 6:00 AMRAP

100m Farmer’s carry (50/35)

21 Abmat Sit-ups

Above and Beyond

Surprise weekly challenge

Saturday

A) Every 2min for 10min:

3 Thrusters

*pick load

B) For time:

“Fran”

21-15-9

Thruster (95/65)

Pullup

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Clean Grip Deadlift 1 Rep Max lift.