WODS for the week of 2/10

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MONDAY 2/10

CROSSFIT

Tempo Deadlift : 1 Rep Max
For time:
25/18 Assault Bike Calories
25 AbMat Sit-ups
2 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
4 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
6 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
8 Deadlifts, 225/155 lbs
25/18 Assault Bike Calories
25 AbMat Sit-ups
10 Deadlifts, 225/155 lbs

METCON MANIA

For 6 cycles:
AMRAP in 3 mins of:
25 Double Unders
10 Kettlebell Push Press
12 Kettlebell Front Squats
15 Russian Kettlebell Swings

Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

CRAFT WEIGHTLIFTING CLUB

Hang Snatch (Knee) – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
Overhead Squat (weight by feel – try to beat last week’s weights) – 5×3
A1 – Press in Snatch – 3×10
A2 – GHD sit-ups – 3×12

TUESDAY 2/11

CROSSFIT

Shoulder Press : 1 Rep Max
As many reps as possible in 10 mins of:
3 Shoulder Press, 75/55 lbs
6 Shoulder Press, 75/55 lbs
9 Shoulder Press, 75/55 lbs

Complete a 100m run between each round. Continue adding 3 reps each round to each movement until time expires

METCON MANIA

For time:
Run, 400 m
30 Box Jumps
20 Dumbbell Hang Squat Cleans
10 Inch Worms
30 Box Jumps
20 Dumbbell Hang Squat Cleans
Run, 400 m

CRAFT WEIGHTLIFTING

Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
Drop to Split (weight by feel – try to beat last week’s weights) – 4×3
Back Squat – 65%x10, 70%x8, 75%x6
Back Squat Jump (% of BS) – 20%x3x3
A1 – Max pull ups x3
A2 – Weighted plank – 3×30 sec

WEDNESDAY 2/12

CROSSFIT

WENDLER
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 65% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1xME at 85% 1RM

Rest as needed between sets.

3 rounds for time of:
10 Ring Dips
10 Sumo Deadlift High Pulls, 95/65 lbs
30 DU

METCON MANIA

Complete as many rounds as possible in 20 mins of:
15 Slam Balls
15 Slam Ball Over Shoulders
15 Slam Ball Thrusters
15/12 Assault Bike Calories
Rest, 30 secs

CRAFT WEIGHTLIFTING

Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1
Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1
Push Press (weight by feel – try to beat last week’s weights) – 4×5
A1 – DB row – 3×10 each arm
A2 – GHD situps – 3×12

THURSDAY 2/13

CROSSFIT

Push Press + 2 Push Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Push Jerk, 135/95 lbs
Lateral Burpees Over Bar

METCON MANIA

For time:
Wall Ball Run, 20/14 lbs, 400 m
— then —
3 rounds of:
20 Medball Squat Cleans
15 Medicine Ball Sit-ups
10 Burpee Over Med Balls
— then —
Wall Ball Run, 20/14 lbs, 400 m

CRAFT WEIGHTLIFTING

Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM
Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM
Parallel Front Squat + Front Squat – 65% x 3+2, 69% x 3+2, 72% x 3+2, 75% x 3+2
Box Jump – 3×5

FRIDAY 2/14

CROSSFIT

Every 1 min for 15 mins: Squat Clean
1 Squat Clean, pick load
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
40/30 Assault Bike Calories
30 Toes-to-bars
20 Alternating Dumbbell Snatches, 50/35 lbs

METCON MANIA

4 rounds, 1 min per station, of:
Kettlebell Sumo Deadlift High-pull
Kettlebell Goblet Box Step-up
Single Arm Kettlebell Suitcase Deadlift
Kettlebell Tater
Rest

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

SATURDAY 2/15

CROSSFIT

For time:
Plate Carry, 35 lbs, 800 m
80 Row Calories
80 Box Step-ups, 20 in
80 Overhead Squats, 95/65 lbs
80 Hang Power Snatches, 95/65 lbs
80 Overhead Squats, 95/65 lbs
80 Box Step-ups, 20 in
80 Row Calories
Plate Carry, 35 lbs, 800 m

SUNDAY 2/16

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)

ROWING CLUB

Each for distance:
Row, 8x 3 mins
Rest 1 min between efforts.

True Life: The Open is Over… Now What?!

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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?

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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

‘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