Fitness
8 calorie row
30sec plank shoulder taps
10 banded good mornings
30 ft. waiters walk
Partner WOD
60 calorie row
60 burpees over rower
60 calorie row
60 alt. db snatches (50/35)
60 calorie row
Competitor
8 calorie row
30sec plank shoulder taps
10 banded good mornings
30 ft. waiters walk
Partner WOD
60 calorie row
60 burpees over rower
60 calorie row
60 alt. db snatches (50/35)
60 calorie row
Fitness
2 rounds:
200m run
10 power cleans (45/35)
10 ring rows
Hotshots 19
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
40 minute time cap
Competitor
2 rounds:
200m run
10 power cleans (45/35)
10 ring rows
Hotshots 19
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
40 minute time cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds:
10 back squats (45/35)
20sec runners lunge each side
10 ring rows
10 push-ups
EMOM 7
3 back squats @ 70-75%
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Competitor
2 rounds:
10 back squats (45/35)
20sec runners lunge each side
10 ring rows
10 push-ups
EMOM 7
3 back squats @ 70-75%
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Fitness
400m run
then:
3 rounds:
20sec handstand hold
5 strict ttb/knee raises
10 air squats
AMRAP 5
Burpees to target
2min rest
AMRAP 4
air squat
2min rest
AMRAP 3
burpees to target
2min rest
AMRAP 2
toes to bar
2min rest
AMRAP 1
burpees to target
Competitor
400m run
then:
3 rounds:
20sec handstand hold
5 strict ttb/knee raises
10 air squats
AMRAP 5
Burpees to target
2min rest
AMRAP 4
air squat
2min rest
AMRAP 3
burpees to target
2min rest
AMRAP 2
toes to bar
2min rest
AMRAP 1
burpees to target
Fitness
2 rounds:
5 clean deadlift
5 power cleans
5 strict press
5 push jerks
EMOM 8
2 power cleans + 1 jerk
12-9-6-3 reps for time of:
Clean and jerks
Burpee pull-ups
? 95 lb. ? 135 lb.
Competitor
2 rounds:
5 clean deadlift
5 power cleans
5 strict press
5 push jerks
EMOM 8
2 power cleans + 1 jerk
12-9-6-3 reps for time of:
Clean and jerks
Bar muscle-ups
? 125 lb. ? 185 lb.
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Plank Hold
20 Second Hollow Hold
20 Second Superman Hold
30 Second Bottom of Squat Hold
5 Burpees
WOD:
7 Rounds:
In 5 Minutes:
Run 400m
10 Burpees
30’ Bear Crawl
10 Air Squats
Max Cal Row in Time Remaining
*One Minute Rest Between Rounds
(Score is total calories rowed)
Fitness
Open Gym
Competitor
Open Gym
Fitness
1 Rounds
200m Run
30sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
Run 400 m
15 Ring Rows
Run 400 m
15 push-ups
Competitor
1 Rounds
200m Run
30sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups
Fitness
2 rounds:
30ft. death march
8 push-ups
8 box jumps w/ step down
Gymnastics practice:
Rope climb
AMRAP 20
20 alt. dumbbell snatch (35/25)
20 burpees over dumbbell
20 box jumps (24/20)
Competitor
2 rounds:
30ft. death march
8 push-ups
8 box jumps w/ step down
Gymnastics practice:
Rope climb
AMRAP 20
20 alt. dumbbell snatch (50/35)
20 burpees over dumbbell
20 box jumps (30/24)
Home Workouts
Warm Up:
2 Rounds:
2 Minutes Row or Bike
30 Second Plank Hold
10 Air Squats w/ Pause
20 Mountain Climbers
WOD: Vekter Bootcamp! (w/ Partner)
(3 x 10 Minute AMRAPs w/ 2 Minutes Rest)
In 10 Minutes:
Partner 1: 40/30 Cal Row or Bike
Partner 2: 40/30 Cal Row or Bike
-then-
20 Syncro Dumbbell Thrusters (35/25#)
-then-
Partner 1: 40/30 Cal Row or Bike
Partner 2: 40/30 Cal Row or Bike
(Partners switch equipment)
-then-
20 Syncro Dumbbell Thrusters (35/25#)
-then-
Max Reps GHD Situps (One Partner working at a time)
AMRAP In 10 Minutes:
20 Pull-ups (One Partner working at a time)
30 Hand-Release Push-ups (One Partner working at a time)
15 Syncro KB Swings (35/25#)
15 Syncro KB Goblet Squats (35/25#)
AMRAP In 10 Minutes:
20 Dumbbell Bent over Row (35/25#) (One Partner working at a time)
20 Curtis P’s (35/25#) (One Partner working at a time)
20 Syncro Burpee Box Jump Overs (24/20”)
*Athletes can choose to do stations in any order
Fitness
2 rounds:
60 ft. duck walk
30sec runners lunge each side
Back Squat
10-8-6-4-2
then...
5 rounds of each
8 dual dumbbell bench press
8 hanging leg/knee raises
8 barbell strict press
8 stiff leg RDL
8 banded triceps extentions
*All with 3 second negative
Competitor
2 rounds:
60 ft. duck walk
30sec runners lunge each side
Back Squat
10-8-6-4-2
then...
5 rounds of each
8 dual dumbbell bench press
8 hanging leg/knee raises
8 barbell strict press
8 stiff leg RDL
8 banded triceps extentions
*All with 3 second negative
Fitness
3 rounds:
20 single unders
5 single arm db high pull each arm
10 banded good mornings
30sec plank shoulder taps
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
? 55 lb. ? 75 lb.
Competitor
3 rounds:
20 single unders
5 single arm db high pull each arm
10 banded good mornings
30sec plank shoulder taps
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
? 55 lb. ? 75 lb.
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Bar Kips
10 Air Squats w/ Pause
30 Second Plank Hold
WOD:
1 Mile Run
50 Air Squats
50 Abmat Situps
50 Pull-ups
50 Abmat Situps
50 Air Squats
1 Mile Run
Fitness
3 rounds:
60ft. waiters walk each arm
8 single db crossbody RDL each side
8 air squats w/ 3sec negative
8 hang power cleans (45/35)
For time:
60/48 cal row
50 wall balls (20'/14') (10'/9')
40 deadlifts (95/65)
30 hang power cleans (95/65)
20 shoulder to overhead (95/65)
10 push-ups
Competitor
3 rounds:
60ft. waiters walk each arm
8 single db crossbody RDL each side
8 air squats w/ 3sec negative
8 hang power cleans (45/35)
For time:
60/48 cal row
50 wall balls (20/14) (11'/10')
40 deadlifts (135/95)
30 hang power cleans (135/95)
20 shoulder to overhead (135/95)
10 strict handstand push-ups
Fitness
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
2 snatch
3 Rounds for time:
8 front squats (135/95)
8 strict pull-ups
200m run
Competitor
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
2 snatch
3 Rounds for time:
8 overhead squats (135/95)
5 strict muscle-ups
200m run
Home Workouts
Monday, 11/18/19
Warm Up:
2 Rounds:
250m Row
10 Bar Kips
10 PVC Pass Throughs
10 Air Squats with Pause
5 Inch Worms
WOD:
6 Rounds:
30 Seconds On, 30 Seconds Off
Assault Bike Calories
Push-ups
Air Squats
Dumbbell Push Press (35/25#)
Ab-mat Sit-ups
*Score is total Reps
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
30 ft duck walk
30 ft crab walk
30 ft bear crawl
30 second plank
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps(20/14)
12 Kettlebell Swings (55/35)
Parters cycle through full rounds, one at a time.
Competitor
2 rounds
30 ft duck walk
30 ft crab walk
30 ft bear crawl
30 second plank
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps(20/14)
12 Kettlebell Swings (55/35)
Parters cycle through full rounds, one at a time.
Fitness
2 rounds:
5 single arm db press each arm
20sec hanging knee raise/L-sit
30sec bottom squat hold
10 jump squats
PUSH511 Total - 9 Year Anniversary
Total of the Best of Each Lift
Power Clean
Overhead Squat
Bench Press
Competitor
2 rounds:
5 single arm db press each arm
20sec hanging knee raise/L-sit
30sec bottom squat hold
10 jump squats
PUSH511 Total - 9 Year Anniversary
Total of the Best of Each Lift
Power Clean
Overhead Squat
Bench Press
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Bar Kips
10 PVC Pass Throughs
10 Air Squats with Pause
5 Inch Worms
WOD:
40 Minute AMRAP:
400m Run
3 Rope Climbs
400m Run
15 Hand-Release Push-ups
*Sub 4 Pull-ups for every Rope Climb (12 per Round)
Fitness
2 rounds
10 single arm dumbbell press each arm
30 sec bottom squat hold
Gymnastics conditioning:
3 rounds
6-10 handstand push-ups
6-10 dips
30 double unders
2min rest
5 rounds for time:
10 alt. dumbbell snatch (50#/35#)
10 box jump overs (24/20)
200m run
2min rest
Competitor
2 rounds
10 single arm dumbbell press each arm
30 sec bottom squat hold
Gymnastics conditioning:
3 rounds
6-10 handstand push-ups
6-10 dips
30 double unders
2min rest
5 rounds for time:
10 alt. dumbbell snatch (70#/50#)
10 box jump overs (30/24)
200m run
2min rest
Fitness
2 rounds
200m row
30sec plank
10 slow tempo air squats
AMRAP 9
10/8 calorie row
10 burpees
10 air squats
Post WOD Strength
5 rounds of each not for time:
8 ring rows
8 barbell good mornings
8 barbell curls
8 dumbbell box step-ups
*All with 3 second negative
Competitor
2 rounds
200m row
30sec plank
10 slow tempo air squats
AMRAP 9
10/8 calorie row
10 burpees
10 air squats
Post WOD Strength
5 rounds of each not for time:
8 ring rows
8 barbell good mornings
8 barbell curls
8 dumbbell box step-ups
*All with 3 second negative
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
10 Mountain Climbers
5 Burpees
WOD:
4 Stations (8 Minute AMRAPS)
Station 1:
800m Run
15 Burpees
Max Reps Wall Balls (20/14#)
Station 2:
30 Abmat Situps
20 Push-ups
10 Pull-ups
Station 3:
1k Row
15 Jump Squats
Max Reps Burpees over Rower
Station 4:
30 Double Unders
20 Dummbell Front Squats (35/25#)
15 Dumbbell Push Press (35/25#)
10 Dumbbell Thrusters (35/25#)
*Athletes can start at any Station
Fitness
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + 2 Squat Clean
Establish a heavy for the day across 3-4 working sets.
5 rounds for time of:
5 squat cleans (115/75)
15 pull-ups
Competitor
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + 2 Squat Clean
Establish a heavy for the day across 3-4 working sets.
5 rounds for time of:
5 squat cleans (155/105)
15 chest to bar pull-ups
Fitness
3 Rounds
10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
Armistice Partner WOD
AMRAP 22
11 burpees
11 walking lunges
19 sit-ups
18 air squats
Competitor
3 Rounds
10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
Armistice Partner WOD
AMRAP 22
11 power cleans (135/95)
11 burpees over bar
19 toes to bar
18 wallballs (20/14)
Home Workouts
Warm Up:
2 Rounds:
2 Minutes on Row or Bike
10 Box Jumps w/ Step Up
10 Russian KB Swings
5 Burpee Broad Jumps
WOD:
32 Minute EMOM (4 Rounds):
Minute 1: 12 Box Jumps
Minute 2: 10 Burpees
Minute 3: 20 Abmat Sit-ups
Minute 4: Max Calorie Row
Minute 5: 15 Kettlebell Swings (35/25#)
Minute 6: 40 Second Weighted Wall Sit (25/15#)
Minute 7: 40 Second Plank Hold
Minute 8: Max Calorie Row
*Score is Total Calories Rowed
Fitness
Open Gym
Competitor
Open Gym
Fitness
Funnel Tag
and/or
PVC Pipe Game
2 Rounds
10 Alternating runners lunge
10 Calf raises
For Time
800m Run
30 Wall Balls (20/14)
30 Burpees
800m Run
30 Burpees
30 Wall Balls
800m Run
Competitor
Funnel Tag
and/or
PVC Pipe Game
2 Rounds
10 Alternating runners lunge
10 Calf raises
For Time
800m Run
30 Wall Balls (20/14)
30 Burpees
800m Run
30 Burpees
30 Wall Balls
800m Run
Fitness
CrossFit Open 20.5
Competitor
CrossFit Open 20.5
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Med Ball Squat Cleans
10 Bar Kips
30 Second Plank Hold
WOD: (20.5 Boot Camp Version)
4 Rounds:
15 Pull-ups
30/21 Calorie Row
40 Wall Balls (20/14#)
400m Run
*40 Minute Time Cap
Fitness
EMOM 10
1st - 8 Toes to Bar
2nd - 30sec Handstand Hold
EMOM 15
1st - 45sec Row
2nd - 45sec Bike
3rd - 100m Run
Competitor
EMOM 10
1st - 8 Toes to Bar
2nd - 30sec Handstand Hold
EMOM 15
1st - 45sec Row
2nd - 45sec Bike
3rd - 100m Run
Fitness
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
1 Power Snatch + 1 Hang Squat Snatch
3 Rounds for time:
5 Snatch (95,115,135/65,75,95)
7 Burpee Pull-ups
50 Double Unders
*Increase snatch weight each round.
Competitor
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
1 Power Snatch + 1 Hang Squat Snatch
3 Rounds for time:
5 Snatch (135,155,185/95,105,125)
7 Muscle-ups
50 Double Unders
*Increase snatch weight each round.
Home Workouts
Warm Up:
2 Rounds:
2 Minutes on Row
10 Runners Lunges (5 Each Side)
5 Inch Worms
10 Leg Swings (Forward)
10 Leg Swings (Side to Side)
WOD: w/ Partner
24 Rounds:
200m Run
250m Row
*Partner 2 holds plank while partner 1 Rows
**Partner 1 completes Run and Row, then partner 2 goes
(12 Rounds per partner)
Fitness
3 Rounds
30ft. death march
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
Denver M.O.M. WOD
AMRAP 20
20 deadlifts (95/65)
20 air squats
20 Kettlebell Swings (55/35)
30/24 cal row
Competitor
3 Rounds
30ft. death march
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
Denver M.O.M. WOD
AMRAP 20
20 deadlifts (135/95)
20 air squats
20 Kettlebell Swings (55/35)
20/14 cal bike
Fitness
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean + Front Squat
Establish a heavy for the day across 3-4 working sets.
3 rounds for time of:
15 front squats (105#/70#)
15 push-ups
Competitor
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean + Front Squat
Establish a heavy for the day across 3-4 working sets.
3 rounds for time of:
15 front squats (135#/95#)
15 ring dips
Home Workouts
Warm Up:
2 Rounds:
2 Minutes on Row or Bike
10 Med Ball Squat Cleans
10 Russian KB Swings
5 Burpee Broad Jumps
10 Bar Kips
WOD:
35 Minute AMRAP:
10 Wall Balls (20/14#)
10 Kettlebell Swings (35/25#)
10 Hand Release Push-ups
10 Lunges
10 Pull-ups
10 GHD/Abmat Sit-ups
10 Air Squats
10 Burpees
250m Row
Fitness
Open Gym
Competitor
Open Gym
Fitness
NO CLASSES
Competitor
NO CLASSES
Fitness
CrossFit Open 20.4
Competitor
CrossFit Open 20.4
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Box Jumps w/ Step Down
10 DB Push Press
10 Air Squats
30 Second Plank Hold
WOD: (20.4 Boot Camp Version) w/ Partner
40 Minute AMRAP:
30 Box Jumps (24/20”)
20 DB Hang Power Clean (35/25#)
30 Box Jumps (24/20”)
20 DB Push Press (35/25#)
30 Lunges
20 DB Hang Power Cleans
30 Lunges
20 DB Push Press
200m Partner Run
*One Partner Working at a time