Fitness
Back Squat
3 x 10
10 Rounds for time
250m Row
30sec Rest
Competitor
Back Squat
3 x 10
10 Rounds for time
250m Row
30sec Rest
Fitness
Burgner warm-up
Snatch
5 x 3
Establish heave triple for the day
"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
14 min Time Cap
Competitor
Burgner warm-up
Snatch
5 x 3
Establish heave triple for the day
"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
14 min Time Cap
Home Workouts
Warm Up:
2 Rounds:
250m Row
20 Double Unders
10 Russian KB Swings
5 Burpees
WOD:
EMOM (4 Rounds):
Minute 1: 30 Second Plank Hold
Minute 2: Max Effort Double Unders
Minute 3: 30 Second Hollow Hold
Minute 4: Max Effort Burpees
Minute 5: 30 Second Superman Hold
Minute 6: Max Effort KB Swings (55/35#)
Minute 7: 30 Second Wall Sit
Minute 8: Max Calorie Row
Minute 9: 30 Second Side Plank (switch sides every round)
Minute 10: Max Abmat Situps
*Score is total reps during Max Effort Rounds (Dubs, Burpees, KB Swings, Row, Situps)
Fitness
3 Rounds
30sec Plank
8 Push-ups
8 Ring Row
Bench Press
10-8-6-4-2
Assault Bike Sprint Time Trial
30/20 Cals
Competitor
3 Rounds
30sec Plank
8 Push-ups
8 Ring Row
Bench Press
10-8-6-4-2
Assault Bike Sprint Time Trial
30/20 Cals
Fitness
Med Ball Tic-Tac-Toe
3 rounds for time of:
30 dumbbell snatches (35#/25#)
20 toes-to-bars
16 minute Time Cap
Competitor
Med Ball Tic-Tac-Toe
3 rounds for time of:
30 dumbbell snatches (50#/35#)
30 toes-to-bars
16 minute Time Cap
Home Workouts
Warm Up:
5 Minutes Rower
-Then-
2 Rounds of ‘Cindy’
5 Pull ups (or Ring Rows)
10 Push-ups
15 Air Squats
WOD: Partner WOD
4 Rounds:
1,000m Row
10 Pull-ups
20 Push-ups
30 Air Squats
40 OH Walking Plate Lunges (45/25#)
50 Abmat Situps
*Time Cap 40 Minutes
**One Partner Working at a Time
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
8 Russian Kettlebell Swings
30sec Plank
10 Air Squats
Teams of 3 - For Time:
10k Bike
Also - 10 Rounds of
10 Burpees
20 Kettlebell Swings (55/35)
30 Wall Balls (20/14)
*One person on bike while other pair works one person at a time on triplet.
Competitor
3 Rounds
8 Russian Kettlebell Swings
30sec Plank
10 Air Squats
Teams of 3
10k Bike
Also - 10 Rounds of
10 Burpees
20 Kettlebell Swings (55/35)
30 Wall Balls (20/14)
*One person on bike while other pair works one person at a time on triplet.
Fitness
3 Rounds
10 Kettlebell Swings
30sec Plank
15 Air Squats
Workout 18.1 - 20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks (50#/35#)
14/12-cal. row
Competitor
3 Rounds
10 Kettlebell Swings
30sec Plank
15 Air Squats
Workout 18.1 - 20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks (50#/35#)
14/12-cal. row
Fitness
7 min Flow
10 Russian KBS
30 ft. Waiters walk each arm
30sec Plank
20 Double/Single Unders
AMRAP 12
200m Run
10 Power Snatch (75/55)
50 Double Unders
Competitor
7 min Flow
10 Russian KBS
30 ft. Waiters walk each arm
30sec Plank
20 Double/Single Unders
AMRAP 12
200m Run
10 Power Snatch (75/55)
50 Double Unders
Fitness
Max Height Box Jump Test
EMOM 8
2 Front Squats
AMRAP 8
5 Front Squats (135/85)
3 Wall Walks
Competitor
Max Height Box Jump Test
EMOM 8
2 Front Squats
AMRAP 8
5 Front Squats (185/125)
8 Handstand Push-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Burpee Broad Jumps
10 Air Squats w/ Pause
10 Lunge w/ Trunk Twist
WOD: Hero WOD “Helton”
3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans, 50/35 lbs
30 Burpees
*Time Cap 40 Minutes
Fitness
2 Rounds
10 RIng Rows
30sec Plank
10 Air Squats
EMOM 10
1st - 4-8 Strict Pull-ups
2nd - 4 Single Arm DB Press each arm @ 31X1 Tempo
Row - 3 Rounds for time:
500m
60sec Rest
400m
45sec Rest
300m
2min Rest
Competitor
2 Rounds
10 RIng Rows
30sec Plank
10 Air Squats
EMOM 10
1st - 4-8 Strict Pull-ups
2nd - 4 Single Arm DB Press each arm @ 31X1 Tempo
Bike - 3 Rounds for time:
1,000m
60sec Rest
800m
45sec Rest
600m
2min Rest
Fitness
3 Rounds
8 PVC Pass-throughs
8 PVC Overhead Squats
8 PVC Snatch Balance
Snatch balance
1-1-1-1-1-1-1 reps
MLK - Normal Class Hours
12 Minute AMRAP
20 Ab Mat Sit-ups
5 strict pull-ups
5 push-ups
Competitor
3 Rounds
8 PVC Pass-throughs
8 PVC Overhead Squats
8 PVC Snatch Balance
Snatch balance
1-1-1-1-1-1-1 reps
MLK - Normal Class Hours
12 Minute AMRAP
20 GHD sit-ups
5 strict muscle-ups
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
10 Russian KB Swings
10 Box Jumps w/ step down
10 Burpees
10 Med Ball Cleans
WOD: Hero WOD “Whitten”
5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs
*Time Cap 40 Minutes
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
20 Single/DU
10 Ring Rows
200m Row
Partner WOD
2,000m Row
Then
3 Rounds of:
30 Alt. Dumbbell Snatch (50/35)
30 Pull-ups
200 Double Unders
Then
2,000m Row
*One person working at a time
Competitor
3 Rounds
20 Single/DU
10 Ring Rows
200m Row
Partner WOD
2,000m Row
Then
3 Rounds of:
30 Alt. Dumbbell Snatch (50/35)
30 Pull-ups
200 Double Unders
Then
2,000m Row
*One person working at a time
Fitness
3 Rounds
5 Bear Complex (45/35)
5 Jump Squats
30sec Plank
Squat Clean + Front Squat + Jerk
*Establish heavy for the day. Build off of last week.
CrossFit Open 13.4
7 minute AMRAP
135/95# Clean and jerk, 3 reps
3 Toes-to-bar
135/95# Clean and jerk, 6 reps
6 Toes-to-bar
135/95# Clean and jerk, 9 reps
9 Toes-to-bar
135/95# Clean and jerk, 12 reps
12 Toes-to-bar
135/95# Clean and jerk, 15 reps
15 Toes-to-bar
135/95# Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Competitor
3 Rounds
5 Bear Complex (45/35)
5 Jump Squats
30sec Plank
Squat Clean + Front Squat + Jerk
*Establish heavy for the day. Build off of last week.
CrossFit Open 13.4
7 minute AMRAP
135/95# Clean and jerk, 3 reps
3 Toes-to-bar
135/95# Clean and jerk, 6 reps
6 Toes-to-bar
135/95# Clean and jerk, 9 reps
9 Toes-to-bar
135/95# Clean and jerk, 12 reps
12 Toes-to-bar
135/95# Clean and jerk, 15 reps
15 Toes-to-bar
135/95# Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Fitness
Burgner Warm-up
EMOM 8
3 Power Snatch
2 Rounds for time
400m Run
15 Russian Kettlebell Swings (55/35)
400m Run
10 Handstand Push-ups
Competitor
Burgner Warm-up
EMOM 8
3 Power Snatch
2 Rounds for time
400m Run
15 Russian Kettlebell Swings (70/55)
400m Run
15 Handstand Push-ups
Fitness
2 Rounds
250m Row
10 Ring Rows
10 Barbell Good Mornings
Deadlift
5 x 10
Competitor
2 Rounds
250m Row
10 Ring Rows
10 Barbell Good Mornings
Deadlift
5 x 10
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk Twist
30 Second Plank Hold
20 Second Hollow Hold
WOD: (With Partner)
2000m Row
50 Abmat Situps
50 Wall Balls (20/14#)
50 Burpees
1500m Row
40 Box Jumps (24/20”)
40 Pull-ups
40 Air Squats
1000m Row
30 Push-ups
30 Med Ball Cleans (20/14#)
30 Lunges
500m Row
20 Handstand Push-ups
20 Toes-to-Bar
20 Burpee Box Jump Overs (24/20”)
*One partner working at a time
Fitness
Shoulder to Overhead
5 x 3
Establish heavy triple for the day across 5 sets
5 Rounds for time
15 Burpees
20 Ab Mat Sit-ups
5 Bar Muscle-ups
15 min Time Cap
Competitor
Shoulder to Overhead
5 x 3
Establish heavy triple for the day across 5 sets
5 Rounds for time
15 Burpees
15 GHD Sit-ups
5 Ring Muscle-ups
15 min Time Cap
Fitness
2 Rounds
20 Double/Single Unders
10 Air Squats
30ft. Duck Walk
50-40-30-20-10 reps for time of:
Medicine-ball cleans (20#/14#)
Box jumps (24"/20")
25 min Time Cap
Competitor
2 Rounds
20 Double/Single Unders
10 Air Squats
30ft. Duck Walk
50-40-30-20-10 reps for time of:
Medicine-ball cleans (20#/14#)
Box jumps (24"/20")
25 min Time Cap
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
10 Pause Squats
5 Burpee Broad Jumps
10 PVC Kang Squats
WOD:
12 Rounds:
In 2 Minutes:
10 Burpees
Max Cal Row
1 Min Rest
*Score is total calories rowed
Fitness
Mobility at 9 am
Open Gym from 10 am to 12 pm
Competitor
Mobility at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
200m Run
10 Russian KBS
30sec Plank
For Time:
1 Mile Run
Then 3 Rounds of...
15 Toes To Bar
20 Alt. Dumbbell Snatch (35/25)
15 Dumbbell Goblet Squats (25/35)
Then...
1 Mile Run
30 minute Time Cap
Competitor
2 Rounds
200m Run
10 Russian KBS
30sec Plank
For Time:
1 Mile Run
Then 3 Rounds of...
15 Toes To Bar
20 Alt. Dumbbell Snatch (50/35)
15 Dumbbell Goblet Squats (50/35)
Then...
1 Mile Run
30 minute Time Cap
Fitness
Burgner warm-up
EMOM 8
2 Snatch
CrossFit Open 13.1
17 minute AMRAP
40 Burpees
75/45# Snatch, 30 reps
30 Burpees
135/75# Snatch, 30 reps
20 Burpees
165/100# Snatch, 30 reps
10 burpees
210/120# Snatch, as many reps as possible
Competitor
Burgner warm-up
EMOM 8
2 Snatch
CrossFit Open 13.1
17 minute AMRAP
40 Burpees
75/45# Snatch, 30 reps
30 Burpees
135/75# Snatch, 30 reps
20 Burpees
165/100# Snatch, 30 reps
10 burpees
210/120# Snatch, as many reps as possible
Fitness
3 Rounds
8 Jump Squats
30sec Plank
8 Ring Rows
AMRAP 10
10 Thrusters (95/65)
10 Strict Pull-ups
100 Double Unders
POST WOD Strength Sesh: 3-4 Rounds
6-8 Single KB Front Rack Split Squats each leg
6-8 DB Cross Body RDL each side
30 sec Hollow
Competitor
3 Rounds
8 Jump Squats
30sec Plank
8 Ring Rows
AMRAP 10
10 Thrusters (95/65)
10 Strict Pull-ups
100 Double Unders
POST WOD Strength Sesh: 3-4 Rounds
6-8 Single KB Front Rack Split Squats each leg
6-8 DB Cross Body RDL each side
30 sec Hollow
Fitness
3 Rounds
10 Banded Passthroughs
10 Banded Pull aparts
10 Band around knee squats
Overhead Squat
5 x 5
5 Rounds for time
15/12 Cal Row
20 Ab Mat Sit-ups
5 Bar Muscle-ups
15 min Time Cap
Competitor
3 Rounds
10 Banded Passthroughs
10 Banded Pull aparts
10 Band around knee squats
Overhead Squat
5 x 5
5 Rounds for time
15/12 Cal Row
15 GHD Sit-ups
5 Ring Muscle-ups
15 min Time Cap
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
2 Rounds:
10 PVC Pass Thrus
10 PVC Kang Squats
5 DB Squat Cleans
5 DB Press
WOD:
21-15-9:
Dumbbell Thrusters (35/25#)
Push-ups
21-15-9:
Dumbbell Hang Squat Cleans (35/25#)
Box Jumps
21-15-9:
Dumbbell Push Press (35/25#)
Burpees
21-15-9:
Dumbbell Front Squat (35/25#)
Pull-ups
Fitness
3 Rounds
30sec Plank
10 Empty Bar Good Mornings
20 Double Unders
For time:
20 Deadlifts (185/125)
40 Box Jumps (24/20)
80 Double Unders
100 Wall Balls (20/14)
80 Double Unders
40 Box Jumps (24/20)
20 Deadlifts (185/125)
15 minute time cap
Competitor
3 Rounds
30sec Plank
10 Empty Bar Good Mornings
20 Double Unders
For time:
20 Deadlifts (225/155)
40 Box Jumps (24/20)
80 Double Unders
100 Wall Balls (20/14)
80 Double Unders
40 Box Jumps (24/20)
20 Deadlifts (225/155)
15 minute time cap
Fitness
3 Rounds
30 ft. Duck Walk
10 Front Squat w/ empty bar
10 Push Press
Squat Clean + 2 Front Squat + Jerk
Establish a heavy for the day
Jackie
For time:
1,000-meter row
50 thrusters (45#/35#)
30 pull-ups
Competitor
3 Rounds
30 ft. Duck Walk
10 Front Squat w/ empty bar
10 Push Press
Squat Clean + 2 Front Squat + Jerk
Establish a heavy for the day
Jackie
For time:
1,000-meter row
50 thrusters (45#/35#)
30 pull-ups
Home Workouts
Warm Up
2 Rounds:
250m Run
5 Burpees
10 Inch Worms
10 Air Squats
10 PVC Pass Throughs
WOD (With Partner)
35 Minute AMRAP:
500m Row (Both Partners Row 500m at same time, individually)
50 Abmat Situps
40 Box Jumps (24/20”)
30 DB Thrusters (35/25#)
20 Burpees
10 Man Makers (35/25#)
*One partner working at a time after row, partners cannot work on reps until both are done the row
Fitness
Open Gym from 10 am to 12 pm
Competitor
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
100m Run
10 push-ups
10 Air squats
For time:
800M Run
Then - 10 rounds of the couplet:
6 Handstand Push-ups
10 Assistend Pistols
Then - Run 800M
Competitor
2 Rounds
100m Run
10 push-ups
10 Air squats
For time:
800M Run
Then - 10 rounds of the couplet:
10 handstand push-ups
10 Pistols
Then - Run 800M
Fitness
Burgner Warm-up
Power Snatch
5-4-3-3-2
Crossfit Open 16.3 - Scale
7 minute AMRAP
10 power snatches (45#/35#)
5 jumping chest-to-bar pull-ups
Competitor
Burgner Warm-up
Power Snatch
5-4-3-3-2
Crossfit Open 16.3 - RX
7 minute AMRAP
10 power snatches (75#/55#)
3 bar muscle-ups
Fitness
3 Rounds
10 High Pulls
10 Front Squats
10 Jump Squats
*all with empty bar
Squat Clean
3-3-3-3
2 Rounds
25 Toes To Bar
25 Front Squats (75/55)
25 Box Jumps (24/20)
25/20 Calorie Row
16 min Time Cap
Competitor
3 Rounds
10 High Pulls
10 Front Squats
10 Jump Squats
*all with empty bar
Squat Clean
3-3-3-3
2 Rounds
25 Toes To Bar
25 Front Squats (95/65)
25 Box Jumps (30/24)
25/20 Calorie Row
16 min Time Cap
Fitness
EMOM 10
1st - 30sec Row
2nd - 20 Mountain Climbers
Plate Jump Challenge - Max reps in 30sec
Gabe's M.O.M. WOD
10 Rounds for time
3 Deadlift (255/175)
30 Double Unders
Competitor
EMOM 10
1st - 30sec Row
2nd - 20 Mountain Climbers
Plate Jump Challenge - Max reps in 30sec
Gabe's M.O.M. WOD
10 Rounds for time
3 Deadlift (315/255)
50 Double Unders
Home Workouts
Warm Up:
400m Run
-Then-
10 Med Ball Cleans
10 Burpees
10 Box Jumps with Step Down
10 Russian KB Swings
WOD:
25 Wall Balls (20/14#)
400m Run
25 Box Jumps (24/20”)
400m Run
25 Burpees
400m Run
25 KB Swings (35/25#)
400m Run
25 Wall Balls (20/14#)
400m Run
25 Box Jumps (24/20”)
400m Run
25 Burpees
400m Run
25 KB Swings (35/25#)
400m Run
Fitness
Happy New Years!
Open Gym from 10 am to 12 pm
Competitor
Happy New Years!
Open Gym from 10 am to 12 pm