03.28.17

March 28, 2017

For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row

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03.27.17

March 26, 2017

Redo 17.5

Or

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)
1mile run
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

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03.24.17

March 24, 2017

17.5

10 rounds:
9 Thrusters, 95/65
35 Double Unders

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03.22.17

March 21, 2017

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2

2. Clean Pull
(95%/4)4

3. Front Squat
(80%/4)3

4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

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03.21.17

March 21, 2017

1. For time:
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

2. Stamina Conditioning:
EMOMx6:  
8 DB Thrusters (50s/35s)

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03.20.17

March 20, 2017

RETEST 17.4!

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03.17.17

March 20, 2017

17.4

13 min AMRAP:
55 Deads, 225/155
55 WB, 20/14
55 Cal Row
55 HSPU

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03.15.17

March 15, 2017

1. Front Squat (80%/4)3

2. AMRAP 7
5 Strict Pull Ups
10 HSPU
15 Sit Ups
100 Double Unders
Rest 4 min
AMRAP 7 repeat

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03.14.17

March 14, 2017

5 Rounds,@ 75% effort:
21 Calorie Bike (15 Assault)
15 Wallballs (20/14)
9 Deadlifts (185/135)

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03.13.17

March 14, 2017

17.3 repeat!

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03.10.17

March 10, 2017

17.3

In 8 min:
3 rds:
6 CTB
6 Sq Snatches, 95/65
3 rds:
7 CTB
5 Sq Snatches, 135/95

*if completed, 4 add min:
3 rds:
8 CTB
4 Sq Snatches, 185/135

*if completed, 4 add min:
3 rds:
9 CTB
3 Sq Snatches, 225/185

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03.08.17

March 9, 2017

1. Front Squat (80%/3)3

2. EMOM x20
Min 1: 15 Sumo Deadlift High Pulls, 75/55
Min 2: 15 Wallballs, 20/14
Min 3: 15/12 Cal Row
Min 4: Practice HS walks

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03.07.17

March 7, 2017

“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Handstand Pushups/Push Press/HRPU

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03.06.17

March 6, 2017

1. 3 RFT:
3 Power Snatch, 135/95
5 OHS
7 Ring MU
Rest 3:00
3 RFT:
9 Power Clean, 135/95
12 Front Squat
15 CTB

2. 3 Super Sets
20 Medball GHDSU
20 Snatch grip wtd hip extensions

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03.03.17

March 3, 2017

17.2

12 min AMRAP:
2 rds:
50 ft. Front Rack DB Waking Lunges, 50/35
16 TTB
8 DB Power Cleans, 50/35
2 rds:
50 ft. Front Rack DB Walking Lunges
16 Bar Muscle Ups
8 DB Power Cleans

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03.01.17

March 2, 2017

1. Front Squat
(75%/3)3

2. AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B

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02.28.17

February 28, 2017

1. A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or 1RM"

2. EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

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02.27.17

February 27, 2017

Redo 17.1

OR

5RFT:
15 OHS (95/65)
12 C2B

Rest 5 min

5RFT:
15 Calorie Row
12 Ring Dips (Hand release PU)

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02.24.17

February 23, 2017

17.1
10 DB Snatches, 50/35#
15 Burpee Box Jump Overs
20 DB Sn
15 BBJO
30 DB Sn
15 BBJO
40 DB Sn
15 BBJO
50 DB Sn
15 BBJO

*20 min time cap

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02.22.17

February 22, 2017

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Cal Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B
Minute 4: 15/12 Cal Row

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02.21.17

February 21, 2017

1. 3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees

2. 3 sets of: (4x300m, :20 rest)
Rest

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02.20.17

February 20, 2017

1. Power Snatch
60% x 2
65% x 2
70% x 2

2. AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch (135/85#)

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02.17.17

February 17, 2017

1. Snatch
60% - 1
65% - 1
70% - 1
75% - 1
80% - 1x3

2. AMRAP 14
75 WB
60 Cal Row
45 1-arm DB Snatch, 50/35
30 CTB

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02.14.17

February 14, 2017

1. Row Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets

2. "Diane"
21-15-9
Deadlifts, 225/155
HSPU

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02.13.17

February 13, 2017

1. Back Squat
(65%/3)3

2. Gymnastics Conditioning
4x9 Muscle-ups
Rest 1:00 between sets

3. "Jackie"
1000m Row
50 Thrusters, 45/35#
30 Pull Ups

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02.10.17

February 9, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3

2. AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20")
30 Cal Row
30 T2B

Read More

02.08.17

February 8, 2017

1. C&J
1 @ 85% of heavy single
1 @ 90% of heavy single

2. 30 bench, 135/95
20 bench, 155/105
10 bench, 185/105
Rest 3:00
30 Front Squat, 135/95
20 FS, 155/105
10 FS, 185/105
Rest 3:00
30 Deads, 185/135
20 Deads, 225/155
10 Deads, 275/185

Read More

02.07.17

February 7, 2017

1. EMOM 8
Odd: 4 Snatches, 155/105
Even: 7 OHS

2. 5 RFT
10 Power Cleans, 135/95
10 Bar Facing Burpees

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02.06.17

February 5, 2017

1. 5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

2. 21-15-9
Squat Snatch, 95/65
C2B

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02.03.17

February 3, 2017

1. Ascending Ladder for 8 min:
3 C&J, 155/105#
8 Burpee over bar,
6/6, 9/9...

2. Extra:
5x12 Unbroken Kipping HSPU
Rest as needed

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02.01.17

February 1, 2017

1. C&J
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1

2. Clean Pull
100%/3
(105%/2)3

3. AMRAP 18:
80 WB
60 Cal Row
40 DB Snatch, 70/50
20 OHS, 135/95
10 Ring MU

Read More

01.31.17

January 31, 2017

AMRAP 3:
21 Deads, 155/105
21 Burpee over the erg
Max Cal Row
Rest 3:00
AMRAP 3:
18 Deads, 185/135
18 Burp
Max Cal Row
Rest 3:00
AMRAP 3:
15 Deads, 225/155
15 Burp
Max Cal Row
Rest 3:00
AMRAP 3:
12 Deads, 275/185
12 Burp
Max Cal Row

Read More

01.30.17

January 30, 2017

1. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

2. 21-15-9:
WB (20/14)
C2B/banded Pull Ups
Thrusters (95/65#)
BJ (24/20")
KBS (1.5/1 pood)

EXTRA:
6x6 Muscle-ups
Rest 1:00 between sets

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01.28.17

January 28, 2017

Teams of 3
200 Cal Row
150 Cal Bike
100 Box Jump Overs (24'/20')
75 C&J (135/95#)
15 Rope Climbs

Extra:
EMOM x12
Odd: 20 WB (20/14#)
Even: 10 T2B

Read More

01.27.17

January 27, 2017

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)
(90%/2)

2. C&J
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2

3. FS
60%/2
70%/2
75%/2
80%/2
(85%/2)2

4. 2 Rds:
21 OHS (95/65#)
21 C2B
21 Power Snatch (95/65#)
21 Over Bar Burpees

Read More

01.26.17

January 26, 2017

#RESTDAY

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01.25.17

January 25, 2017

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

2. Clean Pull
95%/3
(100%/3)4

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

Read More

01.24.17

January 24, 2017

1. 3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row

2. 5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")

Read More

01.23.17

January 23, 2017

1. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4

2. "The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups

Read More

01.21.17

January 21, 2017

ARMAP 45:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B
*Full rounds, then change partners

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01.20.17

January 20, 2017

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3

2. C&J
65%/1
70%/1
(75%/1)3

3. Back Squat
(70%/3)3

4. EMOMx15:
Min 1: 50' Ooverhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

Read More

01.19.17

January 19, 2017

REST DAY

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01.18.17

January 17, 2017

1. Clean & Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. "Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds

Read More

01.17.17

January 17, 2017

1. "Marston"
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees

2. Gymnastics Conditioning
For time:
50 Strict HSPU

Read More

01.16.17

January 16, 2017

AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

EXTRA: 50 Strict C2B Pull-ups

Read More

01.13.17

January 13, 2017

1. AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders

2. Burner Conditioning
5RFT:
12 Burpees
35 Double-unders

Read More

12/27/16

December 27, 2016

3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B
EXTRA
Row Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2 min after round 5
This is a pre set WOD on the C2 rower. Choose "select workout" then "custom list" then "v1:40/20 r...9"

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12/30/16

December 30, 2016

1. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
2. BS
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
3. Conditioning
Tricycle
EMOM 18:
Min 1: 25 russian KB swings
min 2: 20/15 Cal bike
min 3: row for max calories

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12/28/16

December 28, 2016

1. FS
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
2. Conditioning
AMRAP 3:
75 DU
15 Deadlifts (185/135#)
15 BF burpees
rest 3:00
AMRAP 3:
75 DU
10 deadlifts (225/155#)
10 BF burpees
rest 3:00
AMRAP 3
75 DU
5 deadlifts (275/185#)
5 BF burpees

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12/19/16

December 19, 2016

FT:
30 Box jumps
30 C2B Pull-ups
30 KB swings
30 Front Squats
30 T2B
30 Push Press
30 Deadlifts
30 Wall Balls
30 Burpees
30 Double-Unders

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12/14/16

December 14, 2016

Row 1500 M
100 Double Unders
50 Cal. Bike
100 DU
Row 1500 M

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11.18.16

November 18, 2016

1. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

2. Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

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11.16.16

November 18, 2016

The Other Total:
1 RM Clean
1 RM Bench
1 RM OHS

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11.15.16

November 15, 2016

AMRAP 4:
"Fran"
Rest 4 min
AMRAP 4:
"Diane"
Rest 4 min
AMRAP 4:
"Grace"

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11.14.16

November 15, 2016

1. Back Squat 5x4 @ 80%

2. "Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle Ups
10 Power Cleans, 135/95

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11.11.16

November 11, 2016

1. Back Squat
60%/3
70%/3
75%/3
(80%3)3

2. AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

Read More

11.09.16

November 9, 2016

1. C&J
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2. FS
(75%/4)5

3. "Big Clean Complex"
6 Sets:
High Hang Sq Clean - Hang Sq Clean - Sq Clean - PP
HH Sq Clean - Hang Sq Clean - Sq Clean - PJ
HH Sq Clean - Hang Sq Clean - Sq Clean - Split Jerk

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11.08.16

November 9, 2016

1. AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2. EMOMx7:
6 C2B Pull-ups
30 Double-unders

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10.28.16

October 28, 2016

1. Conditioning
"Open 13.4"
AMRAP 7:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
...and so on, until time expires.

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10.26.16

October 26, 2016

1. Hang Squat Clean
5x3 at 70% - from mid thigh, drop from the top

2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%


3. Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)

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10.25.16

October 25, 2016

1. AMRAP 4:
21-15-9:
Power Snatch,75/55
Burps
Rest 4:00

AMRAP 4:
15-12-9:
PS
Burps over Bar, 96/65
Rest 4:00

AMRAP 4:
12-9-6:
PS, 115/80
Burp BJ, 24"/20"

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10.24.16

October 24, 2016

"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

Extra
Gymnastics Pull Conditioning
For time:
30 Muscle-ups

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10.19.16

October 18, 2016

1. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

2. Squat Clean & Jerk
Work to a heavy single

3. "Falling Up”
AMRAP 10:
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)

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10.18.16

October 17, 2016

1. Deadlift
Heavy 5-4-3-2-1

2. EMOM 12
Min 1: 10 Romanian Deadlift (50% of today's single)
Min 2: 20 Sit Ups
Min 3: 50 Double Unders

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10.17.16

October 17, 2016

"Glenn"
30 C&J
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

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10.15.16

October 17, 2016

7 rounds, every 3 minutes:
Run 400m
12 TTB

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10.14.16

October 17, 2016

“Nunchucks”
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

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10.12.16

October 12, 2016

“Gun Run”
For time:
800m Run
27 Deadlifts (185/135#)
54 Sit-ups
600m Run
21 Deadlifts (185/135#)
42 Sit-ups
400m Run
15 Deadlifts (185/135#)
30 Sit-ups
200m Run
9 Deadlifts (185/135#)
18 Sit-ups

Read More

10.11.16

October 10, 2016

“Sergeant Savage”
AMRAP 5:
Buy-in: 150 DU
12 Thrusters (65/65#)
12 Chest-to-Bar Pull-ups
Rest 5:00
AMRAP 5:
Buy-in: 100 DU
9 Thrusters (115/80#)
12 Toes-to-Bar
Rest 5:00
AMRAP 5:
Buy-in: 50 D
6 Thrusters (135/95#)
12 Pull ups

Read More

10.10.16

October 10, 2016

3 Rounds:
21/18 Calorie Row
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)

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10.05.16

October 5, 2016

"Full Circle"
For time:
1,500m Row
100 DU
50 Wall ball shots 20/14
100 DU
1,500m Row

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10.04.16

October 5, 2016

5 Min:
600m Run
1 Rd “Cindy”
AMRAP C&J, 135/95
Rest 5:00
5 Min:
400m Run
2 Rds “Cindy”
AMRAP C&J , 155/105
Rest 5:00
5 Min:
200m Run
3 Rds “Cindy”
AMRAP C&J, 185/135

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10.03.16

October 5, 2016

1. 5x3 Back Sq @ 80%

2. Row 42 Cal
21 Sq Snatches, 95/65
Row 30
15 Sq Snatches
Row 18
9 Sq Snatches

Read More

09.30.16

October 2, 2016

1. Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2. Skill Conditioning
300 Double Unders for time

Read More

09.28.16

September 28, 2016

1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)

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09.26.16

September 26, 2016

"Everest"
21 Power Snatches, 21 Pull Ups
15 OHS, 15 C2B
9 Squat Snatches, 9 Bar Muscle Ups
RX- 115/80

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09.23.16

September 22, 2016

1. 7x3 FS at 85%, across

2. "The Axe"
15 Cal Row
12 Burpee Box Jumps, 24"/20"
9 C&J, 135/95

Read More

09.21.16

September 22, 2016

"Double Take"
AMRAP 15:
55 Power Snatches, 95/65#
55 Pull Ups
55 Cal Bike/Row/Run
55 HSPU

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09.20.16

September 20, 2016

"Chase the Rabbit"
750m Row Buy-In
AMRAP 5:
9 HSC, 95/65#
25 DU
*Rest 5:00
500m Row Buy-In
AMRAP 5:
HSC, 135/95#
25 DU
*Rest 5:00
250m Row Buy-In
AMRAP 5:00
3 HSC, 185/135#
25 DU

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09.19.16

September 19, 2016

1. Heavy set of 3 Deadlift

2. "Blue Lagoon"
3 RFT:
15 Deadlifts, 205/145
25 WB, 20/14
15 TTB
25 BJ, 24/20

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09.14.16

September 14, 2016

1. Snatch
5x3 at 75%, Pause for 5 sec

2. AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU

3. EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups

Read More

09.13.16

September 14, 2016

With a running clock...
AMRAP 5:
21 Cal Row
21 DL (115/80)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (115/80)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (115/80)

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09.12.16

September 12, 2016

1. C&J
5x3 C& at 75% - no TnG

2. Back Squat
3RM Box Squat with bands and/or chains

3. Front Squat
5x5 Front Squat at 75% across

4. 5 rounds NOT for time of:
Max Push Press, Bodyweight
Max Strict TTB

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09.09.16

September 8, 2016

1. Front squat w/ pause 5x4

2. Run 400m
50 wall balls
Run 400
50 ring dips
Run 400
50 wall balls

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09.07.16

September 8, 2016

A. Build to a heavy single OHS

B. 21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats, 95/65
Chest-to-bar pull-ups

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09.06.16

September 6, 2016

With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)

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09.05.16

September 6, 2016

"Becky"
Run 800m
30 Snatches, 95/65
Run 400m
30 HPC
Run 200m
30 BS
Run 400m
30 Push Ups
Run 800m
30 Pull Ups

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09.03.16

September 6, 2016

Row 10k for time

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09.02.16

September 6, 2016

1. Squat
Front Squat 3x3 across
Back Squat 3x3 across

2. Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

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09.01.16

September 6, 2016

1. 3 RFT
30 Deads, 185/135
20 FS
10 PC
Rest 2 min

2. "DVB"
Run 1 mile with a 20# wb
8 rds:
10 WB
1 rope climb
Run 800m
4 rds:
10 WB
1 rope climb
Run 600m
2 rds:
10 WB
1 rope climb

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08.30.16

August 30, 2016

"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

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08.29.16

August 29, 2016

1. Snatch
1RM with at 2 sec pause

2. Back Squat 3RM

3. Front Squat 4x6 across

4. 5 RNFT
Max unbroken reps of Power Cleans +
Max unbroken strict HSPU
Rest 3 min b/t rounds

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08.26.16

August 26, 2016

1. Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2. Squat
Front Squat 3x3 across
Back Squat 3x3 across

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08.23.16

August 23, 2016

1. Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

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08.22.16

August 22, 2016

1. Clean 1RM with at 2 sec pause 1" off the floor

2. FS 2RM

3. BS 4x6 across

4. 5 RFT
10 unbroken DB Push Press, 70/50
10 Unbroken DB Reverse Lunges, 70/50 (5/side)
10 Unbroken DB Dead Lifts

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08.19.16

August 19, 2016

1. Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

2. Conditioning
21-15-9
TTB
Row For Calories

3. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

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08.17.16

August 18, 2016

1. For time:
20 BS, 155/105
20 BS, 185/135
20 BS, 225/55
Rest 1 min after each

2. For time:
20 PP, 135/95
20 PP, 155/105
20 PP, 185/135

3. For time:
20 HPC, 155/105
20 HPC, 185/135
20 HPC, 205/155

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08.16.16

August 16, 2016

1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold

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08.15.16

August 15, 2016

1. Work up to a heavy single Halting Squat Snatch

2. Back Squat 3x6, across

3. "Tiger Blood"
3 RFT:
400m Run
10 C&J, 135/95

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08.12.16

August 12, 2016

1. Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80

2. Strength
6x4 Back Squats, across

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08.10.16

August 10, 2016

1. 4x8 unbroken Cleans, climbing

2. 3x10 Bench Press, climbing

3. 5RFT:
5 FS
5 Weighted Pull ups
5 Weighted Ring Dips

4. 2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row

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08.09.16

August 9, 2016

1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains

2. Conditioning
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)

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08.08.16

August 8, 2016

With a running clock...
1. 5 min - heavy single FS
2. 5 min - Muscle Snatch
3. 5 min - OHS
4. 5 min - Snatch Bal
5. 5 min - Sq Snatch
6. 5 min - FS

7. 15 OHS, 135/95
15 C2B
15 Sq Snatches, 135/95
15 C2B
15 FS
15 C2B
15 Sq Cleans
15 C2B

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08.06.16

August 8, 2016

31 HEROES:

Partner WOD - 31 min
Partner 1: Run 400m with 45/25#
Partner 2: 8 Thrusters, 155/105#
6 Rope Climbs
11 Box Jumps, 30/24"

Pick up where your partner left off when returning from the run.

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08.05.16

August 8, 2016

1. 1 RM Back Squat

2. 1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike

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08.03.16

August 3, 2016

1. Snatch
1 rep Max

2. Clean and Jerk
1 rep Max

3. EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict

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08.02.16

August 2, 2016

1. Work up to a heavy double deadlift with band

2. 4 RFT:
500m Row
400m Run
30 GHDSU

3. 4 RFT:
30 Cal Assault Bike
Rest 1 min

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08.01.16

August 1, 2016

1. Work up to a heavy complex of 1 Power Snatch + 1 Sq Snatch

2. 3x6 Back Squat

3. "The Chief"
5 RFT:
AMRAP 3:
3 Power Cleans, 135/95
6 Push Ups
9 Air Squats
Rest 1:00 b/t rounds

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07.30.16

July 30, 2016

1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

2. 5 RFT: 15 C2B pull ups, rest as little as possible between sets

3. 30 TTB
30 Cal Row
15 Sq Snatches (115/80)
60 Cal Row
15 Sq Snaches
30 Cal Row
30 TTB

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07.29.16

July 30, 2016

"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

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07.27.16

July 26, 2016

1. OTM x 6 - 1 Sq Snatch (90%)
Rest 4:00
OTM x 6 - 1 Sq C&J (90%)
Rest 4:00
30 MU for time

2. Alternating Tabata (8 Rds of :20s/:10s):
FS (115/80)
TTB

20 sec FS, 10 sec break
20 sec TTB, 10 sec break
Repeat for 8 sets

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07.26.16

July 26, 2016

1. 21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC, 15 Burps over Bar, 75 DU
9 HPC, 9 Burps over Bar, 50 DU

2. Deadlift - Build Heavy Set of 5

3. On the 3:00 x 3
35/25 Cal Row
On the 2:00 x 3
25/20 Cal Row
On the 1:00 x 3
15/12 Cal Row

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07.25.16

July 25, 2016

1. EMOMx5 - 2 Hang Sq Snatch
Rest 1:00
EMOMx5 - 2 Hang Sq Snatch below knee
Rest 1:00
EMOMx5 - 1 Sq Snatch

2. On the 0:00 - 5 BS (build)
2:00 - 4 BS
4:00 - 3 BS
6:00 - 2 BS
8:00 - 1 BS

3. 1000m Run
40 PU
30 Thrusters
20 Cal Row

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07.22.16

July 21, 2016

1. 3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

2. 3x8 Front Squats

3. 5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull up

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07.20.16

July 20, 2016

1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Sq Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Sq CJ (85%)
Rest 4:00
1 min bike test for max cals

2. 150 DU
50 WB
100 DU
35 WB
50 DU
20 WB

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07.19.16

July 19, 2016

1. Sumo Dead Lift 4x6

2. "Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up

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07.18.16

July 18, 2016

1. Snatch
EMOMx12:
First 4 mins are PS + Hang Sq Snatch + Snatch Bal
Second 4 mins are Hang Sq Snatch
Final 4 mins are Sq Snatch

2. A. 3x8 BS
B. 5x1 Pause OHS for 10 sec

3. "C2B Lynne"
5 RFT
Max Bench, BW
Max unbroken PU
Rest 3 min

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07.15.16

July 15, 2016

1. Strength
3x8 Front Squats
3x8 Bench Press

2. Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards

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07.13.16

July 13, 2016

1.Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 min bike test for max cals

2. 150 DU
50 WB
100 DU
35 WB
50 DU
20 WB

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07.11.16

July 11, 2016

1. 5x2 Sumo Dead Lift

2. "Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees

3. Strength Accessory
A. 3x10 Romanian Dead Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up

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07.10.16

July 11, 2016

1. Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch

2. Squat
3x10 Back Squats

3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups

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07.08.16

July 8, 2016

1. Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

2. Strength
8 x 3 Back Squat

3. EMOMx8:
Odd: 60 Double Unders
Even: 5 Strict L-Sit Pull ups

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07.06.16

July 6, 2016

1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

2. Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85

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07.05.16

July 5, 2016

1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets

2. Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

3. Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round

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07.04.16

July 5, 2016

"Whitten"

Teams of 2 or alone:
5 RFT:
22 KBS, 2 pood
22 BJ, 24"
Run 400m
22 Burpees
22 WB, 20#

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07.01.16

July 1, 2016

1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

2. Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3. Mid Line Conditioning
3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)

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06.29.16

June 29, 2016

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB

2. Strength
A. 2x10 Back Squats
B. 2x10 Push Press

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06.28.16

June 28, 2016

1. 21-15-9
Dead Lifts, 315/205
Box Jumps, 30/24

2. 4x500m Row, 3 min rest

3. 3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings

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06.27.16

June 27, 2016

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

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06.24.16

June 24, 2016

1. AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

2. Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row

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06.22.16

June 22, 2016

1. A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00
EMOMx6: 3 Squat C&J at 65%

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third...

2. 7 RFT:
7 HSC, 135/95
7 Burpees
7 CTB

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06.21.16

June 21, 2016

1. 5 RFT:
21 Wall Balls
15 Cal Row
9 TTB

2. 50-40-30-20-10 Cal Row
Rest 1 min between

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06.20.16

June 21, 2016

1. "Isabel"

2. 5x1 Snatch Pulls

3. 3x2 Back Squat

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06.18.16

June 21, 2016

1. EMOM x5
2 PC + 1 Split Jerk

2. AMRAP 20
"Cindy"

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06.17.16

June 21, 2016

1. 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2. 50-40-30-20-10 Cal Row
:20 rest

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06.15.16

June 20, 2016

running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65

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06.14.16

June 14, 2016

1. Conditioning
3 RFT:
400m Run
12 Deads, 275/185
21 Box Jumps, 24/20

2. Conditioning
42-30-18 reps for time of:
GHDSU
Hip Extensions
Calorie Row

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06.13.16

June 13, 2016

1. EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

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06.10.16

June 10, 2016

1. 3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU

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06.08.16

June 8, 2016

1. With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2. 21-18-15-12-9-6-3 unbroken Thrusters, 95/65

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06.07.16

June 8, 2016

1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU

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06.06.16

June 8, 2016

1. 3×2 Back Squat, across

2. “Schlitz"
4 Rounds:
400 Meter Run
4 MU
40 DU

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06.04.16

June 8, 2016

4. 21 HPC
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
Men - 155, women - 105

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06.03.16

June 8, 2016

1. For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

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06.01.16

June 1, 2016

1. Back Squat 5x6, across

2. RDL 3x6, light weight

3. 4 RFT:
DB Snatch, 10/left arm
DB Snatch, 10/right arm
40 Double Unders

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05.31.16

May 31, 2016

1. 6 RFT:
AMRAP 2: 20/12 Calorie Assault Bike + Max reps of Power Cleans at 185/135
2 minute rest between rounds.

2. 3-4 Giant Sets of:
10 Good Mornings
20 Weighted Sit ups

3. 2 min DU
2 min rest
2 min DU

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05.28.16

May 27, 2016

“Hot Death”
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row

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05.27.16

May 26, 2016

1. 21 DB Thrusters, 45/30, 40 Cal Row
18 DB Thrusters, 40 Cal Row
15 DB Thrusters, 40 Cal Row

2. AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU

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05.25.16

May 25, 2016

1. A. At the 0:00
Complete 12 rds of 1 Power Clean at 75% every 40 sec

B. At the 12:00
Complete 12 rds of 1 Power Snatch at 75% every 40 sec

2. 75 WB
50 TTB
50 WB
25 TTB

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05.24.16

May 24, 2016

1. 3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

2. EMOMx8:
Odd: 20 Deads, 225/155
Even: 50 Double unders

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05.23.16

May 22, 2016

1. Squat
5×2 Back Squats, across

2. "Barbara"
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.

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05.18.16

May 18, 2016

1. With a running clock
A. At 0:00
Complete 12 rds of 1 PC at 70% every 40 sec

B. At 12:00
Complete 12 rds of 1 PS at 70% every 40 sec

2. 21-18-15-12-9-6-3 Unbroken OHS, 95/65

3. AMRAP 5
1-2-3-4-5…
C&J, 155/105
Ring MU

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05.17.16

May 17, 2016

1. 21-15-9 Dead Lifts, 225/155
400m run after each set

2. 3 RFT:
30 Calorie Row
30 GHDSU
30 Hip Extensions

3. 2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

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05.16.16

May 16, 2016

1. EMOMx10: 1 Squat Snatch

2. 5×3 Back Squats, across

3. 3 RFT:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55

Read More

05.13.16

May 12, 2016

1. Conditioning
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135/95
5-4-3-2-1 Ring MU

2. Midline Conditioning
3 Rounds NOT for time of:
30 GHDSU
30 Hip Extensions

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05.11.16

May 11, 2016

With a running clock…
A. At 0:00
Complete 12 r of 1 PC at 65% every 40 sec (8 min)

B. At 12:00
Complete 12 rds of 1 PS at 65% every 40 sec (8 min)

2. 21-18-15-12-9-6-3 Unbroken Thrusters, 95/65

3. AMRAP 9:
9 TTB
7 HSPU
5 PC, 135/95

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05.10.16

May 10, 2016

1. 5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105)

2. Midline/Double under Stamina
5 rounds:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

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05.09.16

May 8, 2016

1. EMOMx10: 1 Sq Snatch

2. 5×4 BS, across

3. 3 Rounds of “Double DT”
24 DL, 155/105
18 HPC, 155/105
12 PJ, 155/105
Rest 2 min b/t rounds

4. 6 sets of:
25 sec complete AMRAP MU's
35 sec rest

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05.06.16

May 6, 2016

1. “Open Test”
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

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05.04.16

May 4, 2016

1A. Complete 12 rds of 1 Power Clean at 60% every 40 sec

B. At 12:00
Complete 12 rds of 1 Power Snatch at 60% every 40 sec

C. At 24:00
Complete 4 rds of:
15 Thrusters, 95/65

2. Row 1k
21-15-9
KBS, 70/53
OHS, 115/80

Read More

05.03.16

May 3, 2016

1. EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

2. For Time:
21 Deadlifts (225/155), 42 Cal Row, 84 DU
15 Deadlifts, 30 Cal Row, 60 DU
9 Deadlifts, 18 Cal Row, 36 DU

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05.02.16

May 2, 2016

1. EMOMx10: 1 Squat Snatch

2. 5×5 Back Squats, across

3. 6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

4. Stamina Builder
3 RFT:
20 Thrusters, 95/65
Rest 1 min b/t rounds

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04.29.16

April 29, 2016

1. Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups

2. Snatch
5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS

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04.27.16

April 27, 2016

1. Split Jerk Strict Press 3x3

2. Jerk Balance 3x3

3. 1RM Split Jerk

4. EMOM 5:
4-8 Bench Press
15/12 Cal Row

5. EMOM 5:
4-8 Close Grip Bench

6.EMOM 5:
4-8 unbroken strict HSPU
Row 75 Cal
EMOM 5:
4-8 strict HSPU

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04.26.16

April 26, 2016

A.
3 RFT
20 Box Jumps
15 TTB
10 power cleans 155/105

B.
25-20-15-10-5
Strict Dumbell press
Sit-ups
Double unders

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04.25.16

April 25, 2016

Conditioning
21 – 15 – 9
Calorie Row
Thrusters 95/65

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04.23.16

April 25, 2016

AMRAP 15:
55 Double Unders
15 CTB Pull Ups
5 Hang Power Cleans, 155/105

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04.22.16

April 22, 2016

1. Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

2. Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

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04.20.16

April 20, 2016

1. "The Other Total"
1RM Clean
1RM Bench
1RM OHS

2. Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU

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04.19.16

April 19, 2016

For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

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04.18.16

April 18, 2016

1. Worl up to a heavy set of 2 Snatches from the hang

2. 2 Rounds:
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20

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04.15.16

April 15, 2016

1. Strength
3×10 Dead Lift

2. Conditioning
21 – 15 – 9:
Deadlifts (225/155)
HSPU
DB Box Step-Overs (45’s/35’s)

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04.13.16

April 13, 2016

1. 1RM Jerk

2. 5 RFT:
60 DU
40 Air Squats
20 Cal Row

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04.12.16

April 12, 2016

1. Conditioning
50 Clean and Jerks, 135/95 for time
Every minute on the minute, including the first minute, complete 5 C2B pull ups

2. Stamina Conditioning
EMOMx12:
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row

Read More

04.11.16

April 11, 2016

1. Snatch
A. Work up to a heavy single from above the knee
B. From below the knee
C. From the ground

2. “Nancy”
5 RFT:
400m Run
15 OHS, 95/65

3. EMOMx10:
Odd: 10 Kipping HSPU
Even: 20 Wall Balls, 20/14

Read More

04.09.16

April 9, 2016

Teams of 3:
100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
20 Cal Row, 20 Clusters, 135/95

Read More

04.08.16

April 8, 2016

1. Conditioning
“Amanda”
9-7-5 for time of:
Ring Muscle ups
Squat Snatches, 135/95

2. Stamina Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 95/65
Even Minutes – 10 TTB

Read More

04.06.16

April 6, 2016

1. Cleans
A. 5RM
B. 3RM
C. 1RM

2. Strength
A. 5×5 Deads
B. 4×6 Back Rack Reverse Lunges (3/side)

3. Row Conditioning
4 RFT:
40 Calorie Row
1 minute rest
20 Calorie Row
3 minute rest

Read More

04.05.16

April 6, 2016

1. Conditioning
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

Read More

04.04.16

April 4, 2016

1. EMOMx9: 2 Snatches at 75%

2. EMOMx9: 2 Cleans at 75%

3. 30 BJ, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 FS, 115/80
30 TTB
30 Push Press, 115/80
30 Deads, 115/80
30 WB, 20/14
30 Burpees
30 DU

Read More

04.01.16

April 1, 2016

1. EMOM x10
1 Snatch @ 75%

2. 10 min AMRAP
9 SDHP, 95/65
12 WB, 30/20

Read More

03.29.16

March 29, 2016

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

Read More

03.28.16

March 28, 2016

4-7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB

OR

Repeat 16.5!

Read More

3.25.16

March 26, 2016

16.5 --
21-18-15-12-9-6-3
Thrusters, 95/65 & Burpee over bars

Read More

03.23.16

March 23, 2016

1. Power Snatch
Build to a Heavy Set of 2

2. EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders

Read More

03.22.16

March 22, 2016

1. 3 RFT:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups

2. Skills
EMOMx10: 3 Muscle upS

Read More

03.21.16

March 21, 2016

16.4 again! :)

*See Friday's post.

Read More

03.19.16

March 21, 2016

1. 3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run

2. 16.4 Primer
do a couple sets of 10-15 calorie row + 2-3 kipping HSPU with the Open Standard.

Read More

03.18.16

March 21, 2016

16.4
13 min AMRAP:
55 Deadlifts, 225/155
55 Wall Balls, 20/14
55 Cal Row
55 HSPU

Read More

03.15.16

March 15, 2016

1. Squat
Work up to a moderate set of 3 moderate Back Squats

2. Conditioning
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

Read More

03.14.16

March 14, 2016

4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit
*can be extra & sub HSPU for DB Push Press, 40/25

OR

16.3
AMRAP 7:
10 Power Snatches, 75/55
3 Bar Muscle ups

Read More

03.11.16

March 11, 2016

16.3 --

7 min AMRAP:
10 Power Snatches, 75/55
3 Bar Muscle Ups

Read More

03.09.16

March 9, 2016

EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65

Read More

03.08.16

March 8, 2016

1. Conditioning
3 Rds:
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)

2. Gymnastics Conditioning
6×6 unbroken Kipping HSPU

Read More

03.07.16

March 7, 2016

16.2 again!! 😁

Read More

03.05.16

March 7, 2016

5 RDS:
:40 max Push Jerk, 135/95
:20 Rest
:40 max Burpee Box Jumps, 24/20
:20 R
:40 max Deadlifts, 225/155
:20 R
:40 max bike for calories
:20 R

Read More

03.04.16

March 4, 2016

16.2
4-min clock, complete AMRAP of:
25 TTB
50 DU
15 Sq Clean, 135/85

If completed before 4 min, + 4 min:
25 TTB
50 DU
13 Sq Clean, 185/115

If completed before 8 min, + 4 min:
25 TTB
50 DU
11 Sq Clean, 225/145
etc...

Stopping at 20 min

Read More

03.02.16

March 2, 2016

1. Back Squat 10-8-6-4-2

2. AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders

Read More

03.01.16

February 29, 2016

EMOMx12:
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Cal Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Cal Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Cal Row

Read More

02.29.16

February 29, 2016

Choose A or B

A. "Perro" - Teams of 2
20 min AMRAP
3 Cal Row
3 HRPU
3 DB Snatches, 50/35
6 Cal Row
3 HRPU
6 DB Snatches
9 Cal Row
3 HRPU
9 DB Snatches, etc..
*Partner 1 completes rd of 3 reps, then Partner 2

OR

B. 16.1

Read More

02.26.16

February 29, 2016

16.1
20 min AMRAP:
25 ft. Walking Overhead Lunge, 95/65
8 Burpees
25 ft. Walking Overhead Lunge
8 C2B

Read More

02.24.16

February 24, 2016

1. Snatch
3 sets of 3-position Snatches at 70% of your 1RM

2. EMOM x10
Odd: 1 Power Clean & Jerk at 70%
Even: 18/15 Cal Row

3. AMRAP 6
2 Alternating DB Snatches, 70/50
2 10m Shuttle Runs
4 Alt-DB Snatches
4 10m Shuttle Runs
etc. by 2's...

Read More

02.23.16

February 23, 2016

1. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

2. EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65

Read More

02.22.16

February 22, 2016

1. Gymnastics
Unbroken C2B
1-2-3-4-5-6-7-8-9-10

2. 3 RFT:
15 DL, 225/155
30 WB, 20/14
60 DU

Read More

02.20.16

February 20, 2016

1. DL 3x3 (across)

2. 21-15-9:
CJ, 115/80
OHS, 115/80
C2B

Extra
1. Snatch
A. 5 min - heavy Muscle
B. 5 mins - heavy Balance
C. 5 min - heavy Hang Sq
D. 5 min - heavy Sq

2. 80/60 Cal Airdyne
21-15-9:
CJ, 135/95
OHS

3. HS Walk 100m

Read More

02.19.16

February 19, 2016

1. 60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups

Extra comp
2. 800 Ski erg
21 Bench Press, bodyweight
600 ski erg
15 Bench Press, bodyweight
400m ski erg
9 Bench Press, Bodyweight

Read More

02.17.16

February 17, 2016

Teams of 3:
AMRAP 7: BS
50@135/95
50@185/135
Max@225/155
3 Min Rest
AMRAP 7: Push Press
50@135/95
50@155/105
Max@185/135
3 Min Rest
AMRAP 7: HPC
50@135/95
50@155/105
Max@185/135

Read More

02.16.16

February 16, 2016

1. For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

Advanced 175/125

Extra for comp
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds

Read More

02.15.16

February 14, 2016

1. "Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Front Squat 4x3 (across)

Read More

02.12.16

February 12, 2016

1. 1RM Clean

2. AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

Read More

02.10.16

February 10, 2016

1. Build to a heavy OHS single

2. Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Read More

02.09.16

February 9, 2016

Conditioning
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65

Read More

02.08.16

February 8, 2016

1. 3x3 - 1 1/4 pause front squats

2. "Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-OR-
"Mary"
AMRAP 20:
5 HSPU
10 Pistols, alternating
15 Pull-Ups

**members choice.

Read More

02.04.16

February 4, 2016

1. 3×2 Snatch, climbing

2. 3x2 Back Squat

3. Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*…C&J, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs/6 Up-Downs + 30' HS Walk/4 Wall Walks

Read More

02.03.16

February 3, 2016

1. AMRAP 3
9 PSnatches, 135/95
15 PCleans, 135/95
21 Jerks, 135/95
In remaining time, AMRAP OHS

2. 10x3 Thrusters

3. Teams of 2:
P1: Row 50 Cal
P2: Max DU
SWITCH
P1: Row 40 Cal
P2: Max DU
SWITCH
Then 30, 20, 10...

Read More

02.02.16

February 2, 2016

1. EMOMx10: 1 Snatch – you choose the weight

2. “The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

3. 5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

Read More

02.01.16

January 31, 2016

1. 21-15-9:
Dead Lift, 275/185
Strict Ring Dips

2. 2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

Read More

01.29.16

January 29, 2016

1. 2 Power Snatches every 30 seconds for 4 minutes

2. Buy-In: 1000m Row
4 RFT:
20 KBS, 70/50
60 Double Unders
Buy-Out: 1000m Row

Read More

01.27.16

January 26, 2016

1. A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS

2. 25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

Read More

01.26.16

January 26, 2016

1. “Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

2. EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65

Read More

01.25.16

January 25, 2016

1. 50 BJ, 24/20
50 Jumping PUs
50 KBS, 35/25
50 Alt Lunges
50 TTB
50 Push Press, 45/35
50 Banded or Barbell Good Mornings
50 WB, 20/14
50 Burpees
50 DUs

2. 5 sets 12 unbroken C2B/PU Progression

Competitors: 5sets of
PSnatch+OHS+HSq Snatch

Read More

01.23.16

January 24, 2016

Teams of three:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs
200 Pull Ups

Read More

01.22.16

January 24, 2016

1. A. Work up to a heavy 5-rep Sotts Press
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Read More

01.20.16

January 19, 2016

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. 5 sets of: 12 Dead Lifts + 9 Hang PC + 6 Push Jerks, climbing

Read More

01.19.16

January 18, 2016

1. A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105

Read More

01.18.16

January 18, 2016

1. Snatch
A. 3x1 @ 90%
B. 2x2 @ 80-85%

2. Amanda
9-7-5 Muscle Ups + Squat Snatch, 135/95

Read More

01.15.16

January 15, 2016

1. 1RM Clean
1RM Front squat

2. Conditioning
For Time:
30 Front Squat, 175/125
15 Muscle up
20 Front Squat, 175/125
10 Muscle up
10 Front Squat, 175/125
5 Muscle up

Read More

01.13.16

January 13, 2016

1. 2 rounds:
15 sec max Power Snatches, 165/155
45 sec rest
25 sec max hang PC
35 sec rest
15 sec max Power Jerks
45 sec rest
25 sec max FS
35 sec rest

2. 5 RFT:
5 Deads, 315/255
15 Kipping HSPU

Read More

01.12.15

January 12, 2016

1. 3 rounds of 3 min on/3 off:
AMRAP 3:
6-9-12-15...
Thruster, 95/65
TTB
*Starts back at 6, 9, 12, etc. after 3 min.

2. EMOM x10
Odd: 20/16 Cal Row
Even: 50 Double Unders

Read More

01.11.16

January 11, 2016

1. 5 min max Burp BJ
5 min rest
4 min max 10m Shuttle Run
4 min rest
3 min max PC, 155/105
3 min rest
2 min max WB
2 min rest
1 min max C2B

2. A. 3x2 BS
B. 2x2 FS
C. 1x2 OHS

3. EMOM x9
3 rds:
Min 1: 15 C2B
Min 2: OHS, 95/65
Min 3: rest

Read More

01.08.16

January 8, 2016

1. EMOM x20
Odd: 20/16 Cal Row
Even: 10 Jerks, 135/95

2. A. 5-rep heavy OHS
B. 3x2 Pausing OHS, pause 10 seconds at the bottom

Read More

01.06.16

January 6, 2016

1. Build to a heavy 3-position clean & split jerk

2. With a running clock:
A. At 0:00
2RFT:
30 Wall Balls, 20/14
15 C2B Pull Ups
B. At 5:00
2RFT:
24 Wall Balls
12 C2B
C. At 10:00
2RFT:
18 Wall Balls
9 C2B

Read More

01.05.15

January 5, 2016

1. AMRAP 12:
10 Burpees
25 DU

2. 10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.
Or 25 wall walks with a controlled 5 second hold at the top.

3. 3x10 GHD Presses
3x10 Ring In/Outs
3x10 Glute Ham Raises

Read More

01.04.16

January 4, 2016

1. For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Extra/Competitors
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

Read More

01.02.16

January 3, 2016

1. EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 185/135
Min 3: :35 seconds for max reps of Muscle ups

Read More

01.01.16

January 3, 2016

CLOSED - Happy New Year!

Read More

12.31.15

January 3, 2016

Open 10 am - 12 pm ONLY

Teams of 2:
Isabel + Karen + Annie

Read More

12.30.15

December 30, 2015

1. A. 4×6 Unbroken Power Cleans for time, 205/145
B. 3×9 Unbroken Hang Power Snatches, 135/95

2. 30 Thrusters, 95/65
90 DU
20 Thrusters
60 DU
10 Thrusters
30 DU

3. 3 RFT:
40 Cal Row
4 min Rest
20 Cal Row
2 min Rest

Read More

12.29.15

December 29, 2015

1. 1 RM Snatch

2. 5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

Read More

12.28.15

December 28, 2015

1. 1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side) scale100 squats
30 Hang Power Cleans, 225/155

3. Gymnastics Conditioning - EXTRA:
50 Strict C2B Pull-ups for time

Read More

12.21.15

December 21, 2015

Read More

12.18.15

December 18, 2015

AMRAP 20
1 Power Clean, 205/145
1 Muscle Up (Scale with CTB or banded CTB)
2 Power Cleans
2 Muscle Ups
3 Power Cleans
3 Muscle Ups, etc...

Read More

12.16.15

December 15, 2015

1. 6 sets of:
High Hang Sq Clean + Hang Sq Clean + Sq Clean + Push Press HH Sq Clean + Hang Sq Clean + Sq Clean + Push Jerk HH Sq Clean + Hang Sq Clean + Sq Clean + Split Jerk

2. 10-9-8-7-6-5-4-3-2-1 unbroken kipping HSPU

Read More

12.15.15

December 15, 2015

1. "Jackie"
1000m Row
50 Thrusters, 45#
30 Pull Ups

2. 18 CTB
Rest :20 sec
18 Thrusters, 95/65
Rest :20 sec
15 CTB
Rest :20 sec
15 Thrusters
Rest :20 sec
12 CTB
Rest :20 sec
12 Thrusters

Read More

12.14.15

December 14, 2015

1. “Power Drill”
5 RFT:
5 HSPU
10 PC, 135/95
15 Burpees
20 KBS, 53/35
25 WB, 20/14
3 min rest

2. 3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 sec L-Sit
20 Wtd Hip Extensions, 45/35
1 min dbl KB front rack hold, 2/1.5
3 min rest

Read More

12.11.15

December 10, 2015

1. “Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Read More

12.09.15

December 9, 2015

1. Build to a heavy set of 3 Front Squats

2. 4 Rounds:
Min 1: 7 Front Squats, 225/155 - no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B

Read More

12.08.15

December 8, 2015

1. 4 RFT:
7 Clean & Jerks, 185/135
14 TTB
21 Box Jumps, 24/20

2. Rowing
10 RFT:
1 min on, 1 min off

Read More

12.07.15

December 7, 2015

21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

Read More

12.05.15

December 5, 2015

Teams of 3:

100 Cal Row
100 Deadlifts, 155/105
80 Cal Row
80 Hang Power Cleans, 155/105
60 Cal Row
60 Front Squats, 155/105
40 Cal Row
40 Push Jerks, 155/105
20 Cal Row
20 Clusters, 155/105

Read More

12.04.15

December 5, 2015

1. 3,2,1,1,1 OHS, climbing

2. AMRAP 10
10 TTB
15 Wall Balls, 20/14

Read More

12.02.15

December 2, 2015

1. A. 2x2 Hang Sq Clean
B. 2x2 Low Hang Clean
C. 2x2 Sq Clean
D. 1 HSC
E. 1 LHSC
F. 1 SC

2. 21-18-15-12-9-6-3
Front Squat, 155/105 - no rack
CTB Pull Up

Advanced: 12-9-6
Squat Clean, 225/155
Muscle Ups

Extra: 10x :15 L-Sits

Read More

12.01.15

December 1, 2015

1. 2x4 Sump Deadlift

2. 3 RFT:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders

3. Competitors
60m Sandbag Carry, 100/80
4 1-arm alternating DB Squat Snatches, 100/70 (2/sd)
2 Tire Flips
4 1-arm alt DB Sq Snatches
60m Sandbag Carry

Read More

11.30.15

November 30, 2015

1. 4 RFT:
21 Box Jumps, 24/20"
18 Wall Balls, 20/14
15 KBS, 1.5/1 pood
12 Burpees

2. A. Work up to a heavy double Bottom-Up FS
B. 2x8 FS
C. 4 sets of:
12 weighted bridges
15 weighted sit-ups

3. Competitors
3 sets 10 TTB+10 CTB+10 Bar MU

Read More

11.28.15

November 28, 2015

With a running clock…
A. In 10 min complete a 1 mile run + max reps of C&J, 135/95
Rest 3 min
B. In 7 min complete a 800m run + max reps of Power Snatches, 115/80
Rest 3 min
C. In 4 min complete a 400m run + max reps of Thrusters, 95/65

Read More

11.27.15

November 28, 2015

Partner DT
10 RFT:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Read More

11.26.15

November 28, 2015

Happy Thanksgiving!! - CLOSED TODAY!

Read More

11.25.15

November 28, 2015

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

2. EMOMx7: 3 Squat Snatches

3. EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

Read More

11.24.15

November 24, 2015

1. "Satan's Whiskers"
3 RFT:
10 CTB
10 Front Squats, 165/115 - no rack
10 Burpees

2. Gymnastics
3x20-30 unbroken CTB, minimal rest

3. 50 Cal Row for time
Rest equal time
30 Cal Row for time
Rest equal time
15 Cal Row for time

Read More

11.23.15

November 23, 2015

1. Squat
3x10

2.12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Read More

11.21.15

November 23, 2015

"Lumberjack 20"
20 Deadlifts, 255/185
Run 400m
20 KBS, 2/1.5 pops
Run 400m
20 OHS, 115/80
Run 400m
20 Burpees
Run 400m
20 CTB
Run 400m
20 Box Jumps, 24'/20'
Run 400m
20 Dumbbell Squat Cleans, 45/30 each
Run 400m

Read More

11.20.15

November 20, 2015

1. 30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 255/155

2. Extra: 4 Sets of 60% max unbroken Muscle Ups, unlimited rest between sets.
Ex: Max MU is 10, do 4 sets of 6 MU

Read More

11.18.15

November 18, 2015

1. A. Work up to a heavy Snatch
B. Work up to a couple moderate Pause OHS

2. Work up to a heavy set of 3 Front Squats

3. 5 RFT:
12 Hang Power Snatch, 95/65
15 C2B

Read More

11.17.15

November 17, 2015

1. 2000m Row
200 Double Unders
200 Walking Lunges

2. 75 GHDSU

Read More

11.16.15

November 16, 2015

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

2. Squat
Back Squat
3×10

Read More

11.14.15

November 15, 2015

1. A. "Jeremy"
AMRAP 4
5 Hang Sq Snatches, 135/95
10 Barbell Burpees

Rest 2 min

B. "Ben"
AMRAP 4
10 Power Cleans, 135/95
20 Pull Ups

Rest 2 min

C. "Beau"
AMRAP 4
15 Box Jump Overs, 24/20
30 Wall Balls, 20/14

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11.13.15

November 13, 2015

1. For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alt DB Snatches, 70/50
100 Double Unders
10 1-arm alt DB Snatches, 70/50
100 Double Unders

2. EMOM x5
2 Front Squats, across

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11.11.15

November 11, 2015

1. Snatch Work
A. OHS, quickly work up to a heavy single
B. Snatch Balance, "
C. Hang Squat Snatch, "

2. For Time:
1000m Row
10 Snatches, 155/105
10 MUs
500m Row
5 Snatches, 155/105
5 MUs

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11.10.15

November 10, 2015

1. Clean & Jerk
EMOM 12
3 Squat C&J, you choose weight

2. 5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

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11.9.15

November 9, 2015

1. "Open Test"
AMRAP 20
50 WB, 20/14
50 DU
40 Box Jumps, 24/20
40 TTB
30 CTB
30 Burpees
20 Power Cleans, 145/100
20 Jerks, "
10 Power Snatches, "
10 MUs

2. Work up to a heavy set of 5 Back Squats

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11.7.15

November 7, 2015

AMRAP 15
15 C2B
15 Wall Balls, 20/14
15 Snatches, 75/55
15 Box Jumps, 24/20

Read More

11.6.15

November 6, 2015

1. 3RFT:
7 Muscle Ups
7 Squat Clean Thrustsers, 165/110

2. Goat Work EMOM x20
Odd:1-5 reps of a movement you need to work on
Even: 1-5 reps of a movement you need to work on

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11.4.15

November 4, 2015

1. Work to a heavy 3 rep Push Press
Work to a heavy 2 rep Push Jerk
Work at a heavy 1 rep Split Jerk

2. 3 rep heavy Front Squat

3. AMRAP 10:
5 TTB
10 Push Ups
15 Air Squats

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11.3.15

November 4, 2015

1. 3 RFT:
5 Ring MU/MU Transition Drills
10 Squat Cleans, 135/95
20 Box Jumps, 24"/20"

2. Gymnastics
21-18-15-12-9-6-3 for time of unbroken C2B Pull-Ups

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11.2.15

November 4, 2015

1. BS 2x10

2. "The Ghost"
6 rounds for max effort
1 min Row for Calories
1 min Burpees
1 min Double Unders
1 min Rest

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10.30.15

October 30, 2015

Read More

10.28.15

October 28, 2015

1. AMRAP 15
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double Unders

2. 3RNFT
15 Strict TTB
15 Ring Push Ups

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10.27.15

October 27, 2015

1. 3 RFT:
400m Row
21 KBS, 53/35
12 Pull Ups

2. 3x10 Back Squat

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10.26.15

October 26, 2015

1. A. 1 heavy snatch, no higher than 90%
B. 2x2 Snatch Push Press @ 100% heavy snatch weight
C. 3x3 Snatch Pull @ 110% heavy snatch Weight

2. For time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pull
20 Jerks
20 OHS
20 FS
*5 Burpees every min

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10.23.15

October 23, 2015

1. EMOM x10 Back Squat

2. AMRAP 20
3 Power Clean, 185/135
3 Front Squat, 185/135
3 Jerks, 185/135

*Capped at 20 rounds.

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10.21.15

October 21, 2015

1. Snatch
Every 2 min x 10 min
1 Power Snatch + 1 Squat Snatch + 1 OHS

2. 25 Power Snatches, 95/65
25 C2B Pull Ups
25 Overhead Squats, 95/65
25 C2B Pull Ups
25 Thrusters, 95/65
25 C2B Pull Ups

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10.20.15

October 20, 2015

1. 1 Power Clean + 1 Hang Squat Clean, Build to a max
then 3x1 @85%

2. 3 RFT:
Row 500m
12 Deadlifts, 225/185
21 Box Jump Overs, 24/20

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10.19.15

October 19, 2015

"Glen"
30 Clean & Jerks, 135/95
1 Mile Run
10 Rope Climbs
1 mile Run
100 Burpees

*40 min time cap!

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10.16.15

October 16, 2015

1. EMOM x10
1 Back Squat

2. 8 rounds :20 on, :10 off
Wall Balls, 20/30
Sumo Deadlift High Pull, 95/65
Double Unders
Row, calories

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10.14.15

October 14, 2015

Teams of 3
A. In 8 min
Strict Press:
50 at 115/80
50 at 135/95
AMRAP at 165/110

rest 3 min

B. 8 min
Back Squat:
50 at 185/135
50 at 225/155
AMRAP at 275/185

rest 3 min

C. 8 min
Power Clean
50 at 155/105
50 at 205/145
50 at 245/165

Read More

10.13.15

October 13, 2015

1. Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

2.Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

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10.12.15

October 12, 2015

1. Snatch
3×1 Squat Snatch at 85%

2. Squat
1×10 Back Squats

3. Conditioning
Row 1K
30 DL(225/155)
50 Pull-Ups

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10.9.15

October 9, 2015

1. EMOM x10
1 Back Squat, across

2. 3 RFT
30 Hang Power Cleans, 95/65
30 Abmat Sit Ups
30 Box Jumps, 24"/20"

Read More

10.7.15

October 7, 2015

Teams of 2, 30 min AMRAP
9 MU
9 Thrusters 165/115
9 Deficit HSPU 6/3"
9 Power Cleans 165/115
9 Bar MU
9 Jerks 165/115
9 Pistols (9/side)
9 KBS 2/1.5
100' HS Walk

*Don't worry, scaled versions are available! Will be written on board in class.

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10.5.15

October 5, 2015

1. 7 RFT
11 Front Squats, 135/95
10 Push Jerks, 135/95

2. 5x15 Unbroken C2B Pull Ups

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10.2.15

October 2, 2015

1. Squat
EMOMx10: 1 Back Squat

2. Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Box Jump Overs, 24/20

Read More

9.30.15

September 30, 2015

1. Work up to a single heavy Back Squat

2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups
(Or hardest pull up/dip combo)

Read More

9.29.15

September 29, 2015

1. Strength
1RM Jerk

2. Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

Read More

9.28.15

September 28, 2015

50 Calorie Row
50 Abmat Sit ups
50 Deadlifts, 135/95
35 Calorie Row
35 Abmat Sit ups
35 Deadlifts, 135/95
20 Calorie Row
20 Abmat Sit ups
20 Deadlifts, 135/9

Read More

9.25.15

September 24, 2015

A. Front squats 4x4
Heavy but perfect.
Same weight across.

B. Teams of 2
10 rounds
Alternate full rounds
Clean and jerk 5reps 155/105
Toes to bar 9 reps
Row Cals 15/12

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9.23.15

September 23, 2015

"The Other Total"
Clean , 1 rep
Bench, 1 rep
OHS, 1 rep

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9.22.15

September 22, 2015

1. Conditioning
200 double-unders
75-calorie row
50 DB Step-Ups, 45/30

2. Strength
Push press x 5 + Split Jerk x 1 (from rack) build to best complex

3. Back Squat
3x5 same weight across.

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9.21.15

September 21, 2015

1. A. 5×1 Pausing OHS, climbing, :10 hold at the bottom
B. 5×1 High Hang Squat Snatch, climbing

2. AMRAP 15:
5 Power Cleans, 155/105
5 Barbell Burpees

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9.18.15

September 18, 2015

1. Strength
Work up to a heavy complex: Sq Clean + Front Squat + Jerk

2. Teams of 2 (1 athlete works at a time)
2000m Row Buy-In
3 RFT:
10 Rope Climbs
10 Bear Complexes* (135/95)

*Bear Complex: Power Clean + FS + Push Jerk + BS + Back Rack PJ

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9.16.15

September 16, 2015

1. Strength
Work up to a heavy 3-rep Back Squat

2. Conditioning
AMRAP 10:
10 Power Snatch, 95/65
15 Calorie Row

Read More

9.15.15

September 15, 2015

1. Clean
5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet.

2. Conditioning
4 Rounds:
15 BJ (40/30)
400 Meter Run

3. Midline Accessory Work
3 rounds NOT for time of:
15 strict toes to bar
20 Hip Extensions

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9.14.15

September 14, 2015

1. Barbell Conditioning
Teams of 3:
3 rounds for time of:
75 Front Squats, avg body weight – taken from the ground.
50 Bench Press, avg body weight

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9.11.15

September 11, 2015

1. Conditioning
AMRAP 10:
10 SDHP, 115/80
10 Lateral BB Burpees

2. Squat
EMOMx10: 1 Back Squat, across

Extra if time permits.
3. Rowing/Skill Work
Not for time:
1,000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders

Read More

9.9.15

September 8, 2015

1. Strength
5×5 unbroken Hang Power Clean

2. Conditioning
ARMAP 10:
6 Power Cleans, 155/105
12 Box Jumps, 24/20

Read More

9.8.15

September 8, 2015

1. EMOM x30
Off: 5 C2B + 10 Push Ups + 15 Squats
Even: 15 Burpees

2. A. Deadlift, 5 rep - heavy
B. Push Press, 5 rep - heavy

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9.4.15

September 4, 2015

1. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

2. Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift

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9.2.15

September 2, 2015

A1.) Bench Press 5x10
A2.) Bench supported single arm dumbell row 5x10/arm

B. “Jerry”
For time:
1 mile Run
2K Row
1 mile Run

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9.1.15

August 31, 2015

1. Barbell Conditioning
30 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

Read More

8.31.15

August 30, 2015

1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

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8.28.15

August 28, 2015

1. 5 Rounds Not For Time:
5 Unbroken Strict Press (heavy as possible)
20/15 Cal Row
25 Ab Mat Sit-up
Rest 1 min

2. A. Heavy 2 rep Front Squat
B. 3x10 Back Squat, across
C. 3x2 Pausing Clean Pulls

Read More

8.26.15

August 26, 2015

1. Conditioning
AMRAP 12:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

2. Strength
5×5 Front Squat
Across

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8.25.15

August 25, 2015

1.Strength
4×10 Back Squat, climbing

2. Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees

Read More

8.24.15

August 24, 2015

1. 15-10-6
Thursters, 165/115
Bar Muscle Ups

2. A. Heavy single Snatch Balance
B. Heavy single Squat Snatch

3. 21-18-15-12-9-6-3
Unbroken TTB for time

Read More

8.22.15

August 22, 2015

1. "DT"
5 RFT:
12 Deads, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#

2. 2000m Row
Rest 6 min
2x1000m Row at same 500m pace as 2k
3 min rest between 1000's
3 min rest
4x500m Row at same 500m pace as 2k 2 min rest between 500's

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8.21.15

August 21, 2015

1. Build to a heavy Snatch

2. 2 rounds of:
20 C2B Pull Ups
Rest :20 seconds
10 C2B Pull Ups
Rest :20 seconds
20 OHS, 115/80

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8.20.15

August 20, 2015

Rest Day - Open Gym

*Strength Class at the gym 5:30 - 7 pm
*CrossFit in the Park 5:30 - 6:30 pm

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8.19.15

August 19, 2015

1. Teams of 3 - AMRAP 20:
200m Run
40 Squat Cleans
*every 40 the weight goes up: 115/80, 135/95, 155/105, 185/135, then max @ 205/145

2. A. 3x3 Deadlift
B. 4x8 Romanian Deads

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8.18.15

August 18, 2015

1. EMOM x10 Clean & Jerk, climbing

2. "Nate"
AMRAP 20
2 Muscle Ups
4 HSPU
8 KBS, 70/53#

3. Extra
EMOM x16
Odd: 18/14 Cal Airdyne
Even: 25' HS Walk

Read More

8.16.15

August 17, 2015

1. A. 1x15 max load OHS
B. 1x10 max load Front Squat
C. 1x5 max load Back Squat

2. 21-15-9
Power Clean, 135/95
Front Rack Lunge, 135/95
Push Jerks, 135/95

Read More

8.15.15

August 15, 2015

1. "Rankel"
AMRAP 20
6 Deads, 225/155
7 Burpee Pull Ups
10 KBS
200m Run

2. Midline Accessory Work
A. EMOM x10:
Odd: :40 sec weighted Prone GHD Hold
Even: :20 weighted Supine GHD Hold
B. 5x10-15 Barbell or Ring Roll Outs.

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8.14.15

August 14, 2015

1. EMOM x10: 1 Sq Snatch from low hang

2. A. 3x2 Snatch Grip Push Press from behind neck
B. 10x1 Pause OHS

3. 5 sets of: 4 strict + 4 kipping HSPU

4. AMRAP 15:
300m Row
30 Wall Balls, 20/14

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8.12.15

August 12, 2015

1. 5×5 Pausing Overhead Thrusters, climbing in weight.

2. Gymnastics Conditioning
EMOMx10: 10 Barbell Facing Burpees for time.

3. 5 RFT:
300m Row
1 min rest

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8.11.15

August 11, 2015

1. 3x3 OHS

2. A. 3x2 Snatch Pull from High Hang
B. 2x2 Snatch Pull from Hang
C. 1x2 Snatch Pull from Ground

3. 1k Row
30 OHS, 135/95#
30 C2B
500m Row
15 OHS
15 C2B

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8.10.15

August 10, 2015

1. Back Squat 3x10

2. 4 sets of 12-15 kipping unbroken HSPUs

3. 3RFT:
400m Run
21 Burpees

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8.7.15

August 7, 2015


1. Pull
A. 3×2 Snatch High Pull at 110% of 1RM Snatch.
B. 3×2 Snatch Grip Dead, work to a heavy double.
C. 3×2 Snatch Grip Pause Deads, work to a heavy double.

2. 3 RFT:
50 DU's
25 TTB
10 C&J, 135/95#

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8.5.15

August 5, 2015

3. Rowing
A. 3 attempts to est highest “Cal/Hr” pace I n 15-20 strokes. Rest as needed b/t.

%'s are based off of Part A best cal/hr pace.

B. 6x:15s on, 1:45 off @ 90% of best effort
C. 4x:30s on, 1:40 off @ 85%
D. 2x:45s on, 1:15 off @ 80%

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8.4.15

August 4, 2015

1. Conditioning
21-15-9:
Deadlifts (225/155)
400m Run

2. Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings

Read More

8.3.15

August 3, 2015

1. Back Squat 3x3

2. 21-15-9
Squat Snatch, 95/65#
CTB Pull Ups

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7.31.15

July 31, 2015

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. Conditioning
1,000-meter run
25 Power Cleans, 135/95
25 Box Jump Overs, 24/20
25 C2B
50 Wall Balls, 20/14
25 C2B
25 Box Jump Overs, 24/20
25 Power Cleans, 135/95

Read More

7.30.15

July 30, 2015

Rest Day - Open Gym

Strength Class 5:30 - 7 pm
CrossFit in the Park 5:30 - 6:30 pm
On-Ramp 7 - 8 pm

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7.29.15

July 29, 2015


1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×5 Bench Press

3. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

Read More

7.28.15

July 28, 2015

1. EMOMx10 3 Squat Cleans

2. 21 Thrusters, 95/65
21 KBS, 2 pood/1.5 pood
400m Run
15 Thrusters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run

Read More

7.27.15

July 27, 2015

1. Front Squat
Heavy single in 10 min

2. Snatch
Heavy single in 10 min

3. Front Squat
Heavy single in 6 min

COMPETITIOR:
50 Strict TTB for time

4. 3RFT:
500m Row
12 Burpees
21 Box Jumps, 24'/20'

Read More

7.25.15

July 25, 2015

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
“Snatch Chief”
5 Rounds of AMRAP 3, 1 rest between rounds.
3 Power Snatch, 135/95
6 Pushups
9 Air Squats
*Only full rounds count towards total

Read More

7.24.15

July 24, 2015

1. Work up to a heavy complex:
Push Press + Push Jerk + Split Jerk

2. "Bad Attitude"
With a 15 min running clock:
Every 3 min complete:
150m Run + AMRAP Sq Clean to overhead, 155/105

COMPETITORS:
Gymnastics: EMOMx10 of 3-4 unbroken Muscle Ups

Read More

7.23.15

July 23, 2015

Rest Day - Open Gym

CrossFit in the Park
Summit Park @ 5:30-6:30

Strength and Fundamentals Class
@ the gym 5:30-7

See you tonight!

**Don't forget to get a new CFBA shirt at the front desk!**

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7.22.15

July 22, 2015

1. 1RM Clean

2. 1RM Bench

3. 1RM OHS

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7.21.15

July 21, 2015

1. 5x2 Push Press

2. 2x2 Strict DB Press

3. 5 RFT:
15 CTB
25 Cal Row
50 DU
Rest 1 min b/t rounds

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7.20.15

July 20, 2015

1. Snatch
3x3 @ 80%
2x2 @ 85%
1x1 @ 90%
2x2 @ 85%
3x3 @ 80%

2. "Hang Squat Snatch Biathalon"
400m Run
21 Hang Sq Snatches, 115/80
400m Run
15 Hang Sq Snatches, 115/80
400m Run
9 Hang Sq Snatches, 115/80

* 200m Run penalty if bar drops

Read More

7.18.15

July 18, 2015

1. 3 RFT:
800m Run
21 KBS
21 Burpees
15 KBS
15 Burpees
9 KBS
9 Burpees

2. 5-4-3-2-1
PC, 205
FS, 205

3. For time:
10 Ring MU
20 Bar MU
30 C2B
40 PU
Rest 1 min b/t movements

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7.17.15

July 17, 2015

1. 3x3 Deads, across

2. A. 3x3 Strict Deficit HSPU
B. 3x6 Kipping Deficit HSPU
C. 3x9 Strict HSPU
D. 3x12 Kipping HSPU

3. 21-15-9
C&J, 135/95
TTB

4. 4 RFT:
8 PC, 185/135
8 FS
8 Jerks
Rest 3 min b/t rounds

Read More

7.16.15

July 16, 2015

Open Gym!

CrossFit in the Park
Summit Park in Blue Ash
5:30 - 6:30 pm

*Free - Bring your friends!*

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7.15.15

July 15, 2015

1. Clean
A. Max reps in :10 at 225/155
B. Max reps in :20 at 205/145
C. Max reps in :30 at 185/135
D. Max reps in :40 at 155/105
Rest 2 min b/t sets

2. 3x3 Back Squats

3. For Time:
1200m Run
100 Squats
80 Sit-Ups
60 Push-Ups
40 Pull-Ups

Read More

7.14.15

July 14, 2015

1. Snatch EMOMx12
Min 1: 30-40# under PR
25-35# under
20-30# under
15-25# under
10-20# under
Rest
Repeat Min 1-5
Min 12: PR Attempt

2. 3 RFT:
21 Cal Row
15 Box Jumps, 24'/20'
9 Power Snatch, 115/80

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7.13.15

July 13, 2015

1. C&J EMOMx15
Climbing 5-10# each lift

2. Back Squat 3x6

3. Reverse "Hulk Hogan"
Every 2 min for 10 rounds (20 min)
7 Burpees
5 Power Cleans, 185/135#
3 Muscle Ups

Read More

7.11.15

July 11, 2015

1. Snatch - Heavy Single
2. Clean - Heavy Double
3. FS - Heavy Triple
4. "Severin"
50 Strict HSPU
100 HRPU
5k Run

Read More

7.10.15

July 10, 2015

1. "OHS-athon"
100 OHS, 95/65
10 T2B every time your bar leaves the overhead position

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7.8.15

July 8, 2015

1. Max Complex:
FS + Push Press + Thruster

2. EMOMx20
5 RFT:
Min 1: 40 DU
Min 2: C&J, 135/95
Min 3: 15/12 Cal Row
Min 4: 10 OHS, 135/95

Read More

7.7.15

July 7, 2015

1. Snatch
Heavy Complex:
Power Snatch + Hang Sq Snatch + Sq Snatch + OHS

2. 5 RFT:
12 PUs
12 Burpees
200m Run

3. Competitors ONLY
EMOMx12
Odd: 6 Heavy Thrusters
Even: 3-6 Bar MU

Read More

7.6.15

July 6, 2015

1. Strength
A. 1RM Clean
B. 1RM Jerk
C. 1RM FS

2. Max Pistols in 1 min
(50+ = Ninja status!)

3. 21-15-9
Deadlifts, 275/185
Box Jumps, 30/24"

Read More

7.4.15

July 4, 2015

*Happy Fourth!*

RED WOD & BLUE!!

HERO WOD TBA @ 11am!

*No OLY class today*

Read More

7.3.15

July 3, 2015

1. Clean
A. 3x3 @ 80%
B. 3x2 @ 85%
C. 3x1 @ 90%
D. Heavy single

2. "JT meets Isabelle"
21-15-9
HSPU/Ring Dips/Push Ups
10 Snatches, 135/95#

3. 21-15-9-15-21
Wall Balls, 20/30
BJ, 30/24
200m Run

Read More

7.1.15

July 1, 2015

1. 1 RM Deadlift

2. EMOMx12
4 rounds of:
Min 1: 8 Romanian Deads - you choose weight
Min 2: 40 sec Plank Holds on elbows
Min 3: 40 Double Unders

3. 4x6 Bulgarian Split Squats (6/leg) - you choose weight

Read More

6.30.15

June 30, 2015

1. Snatch
AMRAP 1 Max Snatch, 115/80
Rest 1 min
AMRAP 1 Max Snatch, 155/105
Rest 1 min
AMRAP 1 Max Snatch, 185/135

2. 4x6 FS

3. "Naught Nancy"
4 RFT
Run 600m
25 OHS, 140/95

Read More

6.29.15

June 29, 2015

1. C&J
EMOMx10: 3 reps

2. Back Squat
Heavy double

3. 50 Strict HSPU

4. "Hulk Hogan"
Every 2 min for 20 minutes:
3 MU
5 Power Cleans, 185/135
7 Burpees
*Score is the time of your slowest round.

Read More

6.27.15

June 29, 2015

1. Snatch
EMOMx20: 1 Snatch, start @ 50% and climb

2. "Fight Gone Bad"
3 RFT:
30 Wall Balls, 20/14
30 SDHP, 75/55
40 Box Jumps, 20"
40 Push Press, 75/55
20/15 Cal Row
Rest 1 min

Read More

6.26.15

June 29, 2015

1. Tabata
Deadlift, 185/135
Pull Ups
Front Squat, 135/95
Double Unders
(4 min of :20 on, :10 off)
No extra rest between stations.

Read More

6.24.15

June 29, 2015

1. Teams of 3:
A. AMRAP 7 Strict Press
50 @ 95/65
50 @ 115/80
AMRAP @ 135/95
*Rest 3 min
B. AMRAP 7 Front Rack Lunge
50 @ 115/75
50 @ 135/95
AMRAP @ 155/105
*Rest 3 min
C. AMRAP 7 Push Press
50 @ 135/95
50 @ 155/105
AMRAP @ 185/135

Read More

6.23.15

June 23, 2015

1. EMOM x10:
2 Back Squats, across

2. 5 RFT:
15 TTB
20 Cal Row
25 WB, 20/14

Read More

6.22.15

June 22, 2015

1. "Grace"
30 Clean & Jerks, 135/95

2. Front Squat 3x5

3. Work up to a 5 rep heavy Deadlift

Read More

6.20.15

June 20, 2015

1.

Read More

6.19.15

June 19, 2015

1. Snatch EMOM 7 at 85%

2. 3x2 Front Squats

3. 5x1 Snatch Grip Push Press
From behind the neck

4. "Harley Love"
6 RFT
13 Thrusters, 115/80#
14 C2B Pull Ups

Read More

6.17.15

June 17, 2015

1. 3x6 OHS

2. Teams of 3:
A. AMRAP 7 Thrusters
50 @ 95/65
50 @ 115/80
AMRAP 135/95

Rest 3 min

B. AMRAP 7 Hang Power Clean
50 @ 135/95
50 @ 155/105
AMRAP 185/135

Rest 3 min

C. AMRAP Deadlift
50 @ 185/135
50 @ 225/155
AMRAP 275/185

Read More

6.16.15

June 16, 2015

1. "Strict Nicole"
AMRAP 20:
400m Run + Max reps unbroken Pull-Ups
Every time you come off the bar, run another 400m

2. 10 Rounds of:
10 Hang Power Cleans, 155/105
10 Cal Assault Bike
Rest 1 min between rounds

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6.15.15

June 15, 2015

1. FS - build to a heavy set of 5
Then 3x5 at that weight

2. 3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row

Read More

6.13.15

June 13, 2015

2. Conditioning:
A. In 10 min:
1 Mile Run + Max C&J, 135/95

Rest 3 min

B. In 7 min:
800m Run + Max Snatch, 115/75

Rest 3 min

C. In 4 min:
400m Run + Max Thrusters, 95/65

Read More

6.12.15

June 12, 2015

1. 10x2 Halting Clean Pull, climbing
*Pause at the knee before finishing the second pull

2. 20 RM Benchmark
20 RM Push Press - not jerk

3. Conditioning
4 RFT:
21 Pull Ups
15m HS Walk
9 Deadlifts, 255/175#

Read More

6.11.15

June 11, 2015

Rest Day - Open Gym

**CrossFit in the Park**
Summit Park in Blue Ash

4335 Glendale-Milford Road
Blue Ash, Ohio 45242

Read More

6.10.15

June 10, 2015

1. Teams of 3
A. AMRAP 7 BS
50 reps, 135/95#
50, 185/135#
AMRAP 225/155#

Rest 3 min

B. AMRAP 7 Bench
50, 135/95#
50, 155/105#
AMRAP 185/135#

Rest 3 min

C. AMRAP 7 Strict PUs

2. 3 sets of:
25 HSPU
20 Strict DB Presses
15 Ring Rows
10 Strict Bent Rows

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6.9.15

June 9, 2015

1. 5x1 Hang Sq Snatch at 75%
4x1 Low Hang Sq Snatch at 80%
3x1 Sq Snatch at 85%

2. 5 RFT:
25 Cal Row
3 Rope Climbs 15'
12 DB Snatch, 70/50# (6/side)

3. 3x8 Front Squat

*Competitors do in order, members do FS first*

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6.8.10

June 8, 2015

Read More

6.5.15

June 5, 2015

1. Snatch
7 sets of:
Pocket High Pull + Hang High Pull + Hang Sq Snatch

2. Work to a heavy set of 5 OHS

3. Gymnastics
5x15 unbroken C2B

4. Conditioning
1000m Row
21-15-9
KBS, 2 pood/1.5 pood
OHS, 115/80#

Read More

6.4.15

June 4, 2015

Rest Day - Open Gym

Free CrossFit in the Park
Summit Park in Blue Ash
5:30 - 6:30 pm

4335 Glendale-Milford Road
Blue Ash, Ohio 45242

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6.3.15

June 2, 2015

1. Teams of 3:
A. AMRAP 7 Push Press
50 reps, 135/95
50 reps, 155/105
AMRAP 185/135

Rest 3 min

B. AMRAP 7 FS
50 reps, 135/95
50 rep, 155/105
AMRAP 185/135

Rest 3 min

C. AMRAP 7 PC
50 reps, 135/95
50 reps, 155/105
AMRAP 185/135

Read More

6.2.15

June 2, 2015

1. Conditioning
"Christine"
3 RFT:
Row 500m
12 Deadlift, bodyweight
21 Box Jumps, 20"

2. Strength
A. 5x1 Jerk, across
B. 3x3 Overhead Squat
C. 3x10 Back Squat

Read More

6.1.15

June 1, 2015

1. Clean & Jerk 7x3
Climbing - rest 2 min b/t sets

2. Front Squat 2x10

3. Conditioning
50 Wall Balls, 20/14
Run 200m
15 C&J, 135/95#
Run 400m
15 C&J, 135/95#
Run 200m
50 Wall Balls, 20/14

Read More

5.28.15

May 28, 2015

Rest Day - Open Gym

**CrossFit in the Park**
Summit Park 5:30 - 6:30 pm

Bring your friends!

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5.27.15

May 27, 2015

Teams of 3:
A. In 7 min:
50 BS, 135/95#
50 BS, 185/135#
AMRAP 225/155#

REST 3 MIN

B. In 7 min:
50 Strict Shoulder Press, 95,65#
50 SSP, 115/80#
AMRAP 135/95#

REST 3 MIN

C. In 7 min:
50 Deads, 185/135#
50 Deads, 225/155#
AMRAP 275/185

Read More

5.26.15

May 26, 2015

2. AMRAP 3:
6 FS, 155/105#
6 Burpee Over Bar
REST 1 min
AMRAP 3: Double Unders
REST 1 min
AMRAP 3:
6 FS, 155/105#
6 Burpee Over Bar

3. Competitors
1-2-3-4-5-6-7-8-9-10 C2B for time
If you break a set, you must redo that set before moving on.

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5.25.15

May 25, 2015

*Heats at 11:15 and noon!

"Murph"

For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*Break-up pull-ups, push-ups, & squats however you like.

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5.24.15

May 24, 2015

Rest Day - Open Gym

Read More

5.23.15

May 23, 2015

1. Strength
10 RM TnG Squat Clean

2. Conditioning
Teams of 3, with a 25 min clock:
3K Row Buy-In
In the remaining time complete AMRAP of:
50 Hang Power Snatch, 75/55#
50 Thrusters, 75/55#
50 Sumo DL High Pulls, 75/55#

One athlete working at a time.

Read More

5.22.15

May 22, 2015

1. Strength
5x10 Back Squat, climbing

2. Conditioning
"Filthy 50"
50 BJ, 24/20"
50 KBS, 1 pood
50 Jumping PU's
50 Lunge
50 T2B
50 Push Press, 45/35#
50 Hip Ext
50 Burpee
50 WB, 20/14#
50 DU's

Read More

5.20.15

May 20, 2015

2. Strength
Work up to a heavy Pause Front Squat
Hold 3 sec at the bottom

3. Conditioning
A. AMRAP 2:
20 V-Ups
20 Supermans
Max FS @ 155/105# in remaining time

Rest 1 min

B. AMRAP 2:
Repeat A

Rest 1 min

C. AMRAP 2:
Repeat A

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5.19.15

May 19, 2015

1. Clean
A. 2x2 Squat Clean @ 85%
B. 2x1 Halting Dead Clean @ 85%, pause 2 seconds above the knee

2. "Helen"
3RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull-Ups

3. Strength
3x3 Front Squats


**Free CrossFit**
Summit Park in Blue Ash
5:30 - 6:30 pm

Read More

5.18.15

May 18, 2015

1. Snatch
2x3 @ 75%
3x2 @ 80%
1x1 @ 85%

2. Strength
3x3 Back Squat

3. Conditioning
"Bode"
5 RFT
11 Power Snatches, 95/65#
12 HSPU

Read More

5.16.15

May 16, 2015

Barbell Conditioning:
Teams of 4 same-sex athletes complete the following, in order, for time:
200 Deads
150 Back Squats
125 Bench Press - use a rack
100 Cleans

Men use 185#
Women use 125#

Read More

5.15.15

May 22, 2015

1. Clean
5x3 Squat Cleans

2. Strength
3x3 Back Squat

3. Conditioning
4 RFT:
25 Cal Row
16 C2B
9 Strict HSPU

Read More

5.14.15

May 14, 2015

Rest Day - Open Gym

**Free CrossFit in the Park**
Summit Park in Blue Ash
5:30-6:30 pm

4335 Glendale Milford Rd, Blue Ash, Ohio 45242

Read More

5.13.15

May 13, 2015

1. Back Squat
2x3, across
3x2, across

2. "Fight Gone Bad"
3 RFT:
Wall-balls, 20#, 10 ft target
Sumo DL High Pull, 75#
Box Jump, 20"
Push Press, 75#
Row

1 minute at each station, then rest 1 minute after 1 full round
1 pt = 1 rep/1 cal on rower

Read More

5.12.15

May 12, 2015

1. Clean
Work up to a heavy Power Clean + Squat Clean

2. 2x10 Front Squats

3. 5 RFT:
5 Burpee Box Jumps, 20"
15 OHS, 75/55
200m Run

**FREE CrossFit
Summit Park in Blue Ash 5:30-6:30 pm
4335 Glendale Milford Rd.
Blue Ash, Ohio 45242

Read More

5.11.15

May 11, 2015

1. Snatch
EMOM x15
1 Power Snatch + Squat Snatch + OHS

2. Conditioning
"Diane"
21-15-9
Dead Lift 225/155
HSPU

Read More

5.9.15

May 9, 2015

1. 5 RFT:
50-40-30-20-10 KBS (1.5 pood/1 pood)
50-40-30-20-10 BJ (24/20")
1000-8000-600-400-200M Run

2. Power Cleans EMOM x7
Min 1: 7 PC
Min 2: 6 PC
Min 3: 5 PC
Min 4: 4 PC
Min 5: 3 PC
Min 6: 2 PC
Min 7: 1 PC
Increase weight each minute

Read More

5.8.15

May 8, 2015

1. Snatch
A. 5x2 Power Snatch
B. 5x2 Low Hang Snatch Pull
C. 5x2 Snatch Grip Push Press - behind the neck

2. For time:
5 Rounds of Cindy (5 PU+10 Push Up+5 Squats)
20 Squat Snatches (115/80)
5 Rounds of Cindy

3. Competitors
3 sets: 5 TTB+4 C2B+3 Bar MU

Read More

5.7.15

May 7, 2015

Rest Day - Open Gym

Blue Ash Summit Park Class
5:30-6:30 PM
Free to the public!

This is an opportunity to market our gym to others!
Invite your friends!

4335 Glendale Milford Rd, Blue Ash, Ohio 45242

Read More

5.6.15

May 6, 2015

30 min: Teams of 3 complete 5 mins of:
A. Max reps of 15′ Rope Climbs
B. Prowler Push for total meters, average bodyweight of team members
C. Tire Flip
D. Airdyne for max cals
E. HS Walk for total meters
F. 10m run for max meters

Read More

5.5.15

May 5, 2015

1. Clean
3 quick singles at 70%
3 at 75%
3 at 80%
2 at 75%
2 at 80%
2 at 85%
1 at 80%
1 at 85%
1 at 90%
Rest as needed between all sets

2. "Annie"
50-40-30-20-10
Double-Unders
Abmat Sit-Ups

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5.4.15

May 4, 2015

1. 1 RM Snatch

2. 2RFT:
1000m Row
50 Thrusters (65/45)
30 C2B Pull-ups

Read More

5.3.15

May 3, 2015

Rest Day - Open Gym
11 am - 1 pm

Read More

5.2.15

May 2, 2015

Conditioning
21-15-9
Deadlifts (255/155)
Box jumps (24/20)
Handstand push-ups

Read More

5.1.15

May 1, 2015

1. 1 RM Snatch

2. AMRAP 5:
5 Muscle-ups
10 Cleans (155/105)

Read More

4.30.15

April 30, 2015

Rest Day - Open Gym

Read More

4.29.15

April 29, 2015

1. Strength
1 Rep Max Clean

2. Strength
1 Rep Max Weighted Pull-Up

3. Conditioning
500m Row

Read More

4.28.15

April 28, 2015

1. Conditioning
3 RFT:
30 Cal Row
20 PC (95/65)
10 OHS
5 Strict HSPU

2. Strength
Clean Complex
A. EMOM x5: 3 PC + 3 FS + 3 Jerks
Rest 5 min
B. EMOM x5: 2 PC + 2 FS + 2 Jerks
Rest 5 min
C. EMOM x5: 1 PC + 1 FS + 1 Jerk

Read More

4.27.15

April 26, 2015

2 RFT:
400m Run
26 Hand release push-ups
400m Run
26 KBS (53/35)
400m Run
26 Sit-ups
400m Run
26 Goblet squats
400m Run
26 Double unders
400m Run
26 Box jumps (24/20)

Read More

4.25.15

April 25, 2015

1. Strength
Jerk from rack - Build to a tough single

2. Conditioning
5 RFT:
10 HSPU
10 Ring dips
10 Push ups
300m Run

3. Midline
3x30 seconds L-Sit
3x12 Reverse hypers

Read More

4.24.15

April 24, 2015

1. "Isabel"
30 snatches for time 135/95

2. Strength
2x10 OHS

3. Midline Accessory Work
3x20 weighted abmat sit-ups, feet anchored
3x20 weighted hip extensions

Competitors
4. Gymnastic Skills
10 sets of 2 unbroken muscle ups

Read More

4.23.15

April 23, 2015

Rest Day - Open Gym

Free muscle-up clinic tonight, 5-7 pm!
All skill levels welcome!

Read More

4.22.15

April 22, 2015

1. Snatch
A. 1-rep heavy Hang Power Snatch
B. 1-rep heavy Power Snatch from blocks below the knee
C. 1-rep heavy Power Snatch

2. Conditioning
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

Read More

4.21.15

April 21, 2015

1. Clean
EMOMx12
1 Squat Clean
Start @65% of 1RM
Add 5% every minute until you reach 90-95% and finish EMOM at that weight. If you miss back down 5% and finish remaining minutes at that weight.

2. Gymnastics Skills
..................

Read More

4.20.15

April 20, 2015

1. Strength
5×5 Front Squat

2. Conditioning
1 mile Run
21 KBS
21 Goblet Squats
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
men use 2 pood
women use 1.5 pood

Read More

4.17.15

April 17, 2015

A. Pause back squat
75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1 reps.

B.
"Randy"

75/55 pound Power snatch, 75 reps for time.

Read More

4.15.15

April 15, 2015

For Time:

Row 1600m
50 Burpees
50 Box Jumps (jump up step down)
Run 1 Mile

Read More

4.14.15

April 14, 2015

A. Snatch Balance Build to a heavy single
B. Hang squat snatch Build to a heavy single

Conditioning
21 OHS,95/65 (adv. 135/95)
3 Rope Climbs
15 OHS,
2 Rope Climbs
9 OHS,
1 Rope Climb

Read More

4.13.15

April 13, 2015

4 rounds
10 med ball clean
8 ball slams
6 wall ball shots


“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push .............

Read More

4.10.15

April 10, 2015

A. Every 2 minutes for 10 minutes complete:
1 Snatch Pull+1 Snatch

Pick a weight that challenges you but with no misses.

B. Back squat 70%x3, 75%x3,80%x3, 85%x3, 90%x3
...............

Read More

4.8.15

April 8, 2015


Strength
5 -7 sets
A. Push Press x 2+ Split Jerk
Rest 60 seconds
(base weight on a hard set of 2 push press.)

Conditioning
30-25-20-15-10 rep rounds of:
Burpees
......

Read More

4.3.15

April 3, 2015

1.
Warm up
Foam roll thoracic
overhead banded stretch
25 pass throughs
Yoga flow type warm up
Outlaw barbell warm up


2.
Strength
A. Jerk balance build to a moderate triple
................

Read More

4.1.15

March 31, 2015

5,000 burps for time, 10k row and why not a 26k run #aprilfools

Read More

3.31.15

March 31, 2015

Tuesday
1. Warm up
3 x down and back bear crawl
Down and back Arch to hollow rolls
Down ostrich walk
Back Sampson lunge
Down and back x 3 High knees

2. 3 sets box handstand hold
30 seconds on 15 seconds rest
.............

Read More

3.30.15

March 30, 2015

Mobility
Foam roll thoracic spine
Mobility banded overhead stretch

Warm up coaches choice

5 sets
A1. Db Bench press 6-8 reps rest 30sec
A2. Strict or weighted pull up x 5 reps
Rest 2 min
......................

Read More

3.27.15 The Open

March 27, 2015

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Read More

3.25.15

March 25, 2015

1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

2.
2. Conditioning
AMRAP 12
...............

Read More

3.24.15

March 23, 2015

1. Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then...

50-21-50-15-50-9:
Double unders
KBS 70/53

if time allows

2. 4x6 Back Squat across

Read More

3.23.15

March 23, 2015

1.
4 sets
6-10 strict pull ups
Lsit 30 seconds
Rest 60-90 seconds
2.
Push Press x 3 + Front squat x 3

3. AMRAP 18 minutes
Teams of 2 alternating full rounds.........

Read More

3.20.15 The Open

March 20, 2015

Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., follow

Read More

3.18.15

March 18, 2015

1. Strength
Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

2. Conditioning
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max Snatches, 75/55
Min 3 – :30s Max rep HSPU or hand release push-ups

Read More

3.16.15

March 16, 2015

1. Clean
Hang Squat Clean + Squat Clean + Front Squat
work up to a heavy single

2. Conditioning
Teams of 2 complete AMRAP 15:
4 1-arm DB Snatches at 100/70 + 15/12 Calorie Row
One teammate completes a full round before switching

Read More

3.13.15 The Open

March 13, 2015

Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Read More

3.11.15

March 10, 2015

1. Strength
5×3 Thrusters, climbing

2. Conditioning
EMOMx12
Odd: 7 Push Press + 7 Thrusters,
Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand .......

Read More

3.10.15

March 10, 2015

1. Snatch
3 position snatch
5x1 rest 60-90 seconds
Between sets

2. Conditioning
AMRAP 9:
2 PC (135/95)
2 Box Jump Overs
4/4, 6/6, 8/8, 10/10, 12 /12

Competitors
3. Run 1 mile

Read More

3.9.15

March 9, 2015

1. Jerk
Work up to a heavy complex of: 2 Push Presses + 1 Jerk

2. Front Squat
2×10


3.
Conditioning:
A. AMRAP 3:
4 Burpees Box Jump Overs, 24/20
4 DB Thrusters 50/35
(Adv. use KB) 53/35


Rest 3:00

...........

Read More

3.6.15 The Open

March 6, 2015

1. "OPEN 15.2"
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups.........

Read More

3.4.15

March 4, 2015

1. EMOMx14
Odd: 7 PC at 135/95 + 30 Double unders
Even: 7 C2B + 7 WB, 30/20

2. EMOMx12
Odd: 5 Overhead Squats at 135/95 + 30 Double unders
Even: 5 Box Jumps, 40/30" + 7 WB, 30/20

3. EMOMx10
......

Read More

3.3.15

March 4, 2015

1. Deadlift 5x10


2. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

Read More

3.2.15

March 2, 2015

1. Snatch
EMOMx12:
3 rounds of:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%.....

Read More

2.27.15 The Open

February 27, 2015

Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled

Complete as many rounds and
reps as possible in 9 minutes of:
15 hanging knee raises......

Read More

2.25.15

February 25, 2015

EMOMx7: Power Snatches, climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

2. Clean
EMOMx7: Power Cleans. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps.......

Read More

2.24.15

February 24, 2015

1. Gymnastics Skills
"Death by Muscle up"
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on...

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14

......

Read More

2.23.15

February 23, 2015

1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (70/53)
7 Jerks (185/135)

2. Strength Conditioning
EMOMx8:
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105

Read More

2.20.15

February 20, 2015

“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees



Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+............

Read More

2.16.15

February 15, 2015

1. Conditioning
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/
40 Jerks
20 Snatch
20 MU

2. Squats
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat......

Read More

2.11.15

February 10, 2015

1. Clean
7×1 Squat Clean at 90%

2. Squat
5RM Back Squat

3. EMOMx15
5 Rounds of:
Min 1: 7 Back Squat from a rack (70% of 5RM)
Min 2:15TTB (comp ghdsu)
Min 3: Shuttle Sprint for time (2x: 50ft) down and back

Read More

2.9.15

February 9, 2015

1. Snatch
3×3 at 60%
3×2 at 70%
2×1 at 75%
2×1 at 80%
3×1 at 85%
2×1 at 90%

2. Clean and Jerk
Work up to a heavy single

3. Conditioning
4 RFT:
10 OHS, 135/95
50 Double Unders
10 Deads, 225/155
50 Double unders

Read More

2.6.15

February 9, 2015

1. Conditioning
2 RFT:
25 Box Jumps, 24/20"
20 C2B
15 HSPU
10 Squat Snatch, 135/95

2. Skills
EMOMx10
odd: 10 OHSwith 2-second pause at the bottom - you choose the weight.
Even: 50 Double unders

Read More

2.4.15

February 4, 2015

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

2. Conditioning
Teams of 3
AMRAP 20:
Station 1: Row for Calories......

Read More

2.3.15

February 3, 2015

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB.....

Read More

2.2.15

February 2, 2015

1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”......

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1.30.15

January 29, 2015

1. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14

2. Skills
5xMax unbroken Stict HSPU - 1 minute rest between sets

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CFK 1.28.15

January 29, 2015

WARM UP:
Teams of 3 - split reps as needed 1 working at a time
100 squats
30 burps
30 push up
12 K2E
3 Pistols
SKILL:
Back Squat
SKILL WORK:
3X10 BS
:30 Bike between sets
WOD:
3 RFT
30 Box Jump
30 Wall Balls
GAME:
Soccer with a med ball

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1.28.15

January 28, 2015

1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
......

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CFK 1.26.15

January 27, 2015

WARM UP:
50 Jumping Jax
40 Squats
30 Push Up
20 Thrusters
10 K2E
500 Meter Row
10 Push Up
SKILL:
Handstands
SKILL WORK:
:30 sec handstand hold
:30 sec rest X4
WOD:
GAME:
Musical Med Ball

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1.27.15

January 27, 2015

1. Conditioning
3 RFT:
5 Muscle ups
10 Power Cleans, 155/105

2. Conditioning
3 RFT:
20 C2B
20 Bench Press, 135/95

3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

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1.26.15

January 26, 2015

1. Conditioning
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

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CFK 1.21.15

January 22, 2015

WARM UP:
Row row row your boats....
SKILL:
Dips
SKILL WORK:
5X3 Dips then 3 Sit Ups
WOD:
Toss med ball then chase
10 sit up
Toss med ball then chase
10 DB push press
GAME:
Make up a wod!

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1.23.15

January 22, 2015

1. Squat
5×2 Back Squat

2. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95.......

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1.21.15

January 21, 2015

1. Team Conditioning
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) .......

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1.20.15

January 20, 2015


1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. - you choose the weight and deficit.

2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″).......

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1.19.15

January 19, 2015


1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)......

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1.16.15

January 17, 2015

1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95
1 min of Rest

2. Skills
AMRAP 6:
accumulate :10 in a freestanding HS Hold
accumulat

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CFK 1.14.15

January 14, 2015

WARM UP:
4 Rounds
10 mtn climbers
10 bow & bend
10 k2e
10 split jump
SKILL:
wall planks
SKILL WORK:
tabata style!
WOD:
50 lunges
30 mtn climbers
10 t2b
40 meter row
20 push up
GAME:
dodge ball

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1.14.15

January 14, 2015

1. Strength
work up to a heavy double dead lift with bands and/or chains

2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders

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CFK 1.12.15

January 13, 2015

WARM UP:
10! Squats
1! Jumping Jax
SKILL:
Push Press
SKILL WORK:
5X3 Push Press
B/T sets 2 skips around Gym
WOD:
CrossFit Baseball
GAME:
Lumber Jack/Tree Farmers

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1.13.15

January 13, 2015

1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row


2. 20-Rep Benchmark
20 Muscle ups for time

Scale with 3 sets Max strict pulls ups .....

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1.12.15

January 12, 2015

1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95.....

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1.10.15 Members

January 10, 2015

1. Conditioning
20-16-12-8 of:
Power Snatch, 95/65
Burpee
Thruster, 95/65
TTB

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1.9.15

January 9, 2015

1. Conditioning
3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 50/35

2. Strength
5×5 Overhead Squats...........

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CFK 1.7.15

January 8, 2015

WARM UP:
Coach led - Up and down the matt
SKILL:
Deadlift and pistol
SKILL WORK:
3X4 DL - 30 sec pistol 30 sec rest b/t sets
WOD:
......

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1.7.15

January 7, 2015

3x1,000m Row, rest 2-3 minutes - goal is maintain your 2k pace from last week across all three sets.

2. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
........

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CFK 1.5.15

January 6, 2015

WARM UP:
4 Rounds
10 Bunny Hops
10 Split Jump
10 Push Up
10 Lunges
SKILL: FS/Ring Row
SKILL WORK:
10.8.6.4.2 FS
2.4.6.8.10 RR
WOD:
3 Rounds
10 Burbs
10 Ring Row
10 Box Jump
10 FS
GAME:
Word Game

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CFK 1.2.15

January 6, 2015

NO CLASS

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1.5.15

January 5, 2015

“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups - bar should be about 6" above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20"

2. Snatch
5x1 Snatch From low hang......

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12.30.14

December 30, 2014

1. Conditioning
3 RFT:
25 Thrusters, 95/65
25 TTB

2. Skills
5×3 Pressing Snatch Balance + OHS.......

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CFK 12.29.14

December 28, 2014

WARM UP:
Run around gym 4X
WOD:
250m row
23 squats
21 jumping jax
19 sit up
17 lunges
15 split jump
13 push up
11 t2b
9 kbdl
7 push press
5 k2e
3 front squat
1 man maker
GAME: tug o war

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12.29.14

December 28, 2014

Conditioning
2,000m Row for time

2. Snatch
EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%.....

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12.23.14

December 23, 2014

1. Clean and Jerk
A. work up to a single at 95%
B. 2×2 at 85%

2. Teams of 3
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55) .......

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12.22.14

December 22, 2014

1. Snatch
A. Work up to a single rep at 95%
B. 1×2 at 85%



2. Conditioning
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

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12.20.14 Members

December 19, 2014

Friendly Battle of the Boxes. Thanks for making the trek up here CrossFit The Tracks

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CFK 12.19.14

December 19, 2014

WARM UP:
5 Min
10 Jumping Jax
2 Wall Walks
3 Cartwheels
3 Broad Jump
3 Squats
SKILL:
Thruster
SKILL WORK:
EMOM x 5
2 Thrusters
:20 Sec Plank
WOD:
AMRAP X 8
4 K2E
6 Thrusters
8 Box Jump
GAME:
Plank Ball

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12.19.14

December 18, 2014

1. 21-15-9
Dead Lifts, 275/185
Box Jumps, 30/24

2. Skills
6x2 Pausing "Rock Bottom" Front Squats, 95/65 - hold each rep for :30 seconds......

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CFK 12.17.14

December 17, 2014

WARM UP:
Hula Fun for 3 min
SKILL:
Push Press
SKILL WORK:
3X4 Push Press
10 Ring Push Up between sets
WOD:
Hula Hoop One 5 Air Squats
Duck Walk
Hula Hoop Two 10 Jumping Jax
Bunny Hop
Hula Hoop Three 5 Inch Worm ......

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12.17.14

December 17, 2014

1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

2. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance

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CFK 12.15.14

December 16, 2014

WARM UP:
Row 500M
SKILL:
Ring Push Up & Toes to rings
SKILL WORK:
EMOM X 4
3 Ring Push Up 2 Pull Up
WOD:
9 Box Jump
6 Sit Up
3 Ground to OH
5 RFT
GAME:
Lumber Jack Tree Farmer

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12.16.14

December 16, 2014

1. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)

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12.15.14

December 14, 2014

1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Snatch
EMOMx7: 1 Rep at 90%

3. Squat
3×5 Back Squat

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CFK 12.12.14

December 14, 2014

WARM UP:
Up and Down the Mat
SKILL:
Front Squat Push Press
SKILL WORK:
10.8.6.4.2 FS
2.4.6.8.10 PP
WOD:
3 x AMRAP
3 Push Up
3 Squats
3 DB Press
Rest 1 Min
3 X AMRAP
3 Sit up
3 SHPDL
3 Split Jump
GAME:
Musical Med Ball

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12.13.14 Members

December 14, 2014

Team WOD
10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 HSPU
10 Deads, 225/155
10 Thrusters, 95/65
10 TTB

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12.12.14

December 12, 2014

1. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

2. Skills
EMOMx6:
3-position Snatch at 65-70-75-75-70-65%

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CFK 12.8.14

December 10, 2014

WARM UP:
4 Min Jumping Jax
3 Min Sit Up
2 Min Air Squats
1 Min Push Up
SKILL:
Deadlift
SKILL WORK:
EMOM x 5
3 DL
2 Push Up
WOD:
50 Cal Row
40 Split Jump
30 Sec Plank
20 Lunges
10 Pull Up
GAME:
Free Play on Bands and Rings

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12.10.14

December 10, 2014

1. Conditioning
21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

2. Weight Lifting Wednesday
A. Front Squat – Heavy Single
B. OHS – Heavy Single
C. Snatch Balance – Heavy Single
D. Snatch – Heavy Single

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12.9.14

December 9, 2014

1. Teams of 2 (1 athlete works at a time)
3 rounds:
50 Wall Balls (20/14)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds

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12.8.14

December 8, 2014

Climbing Ladder for 7 Minutes
3.6.9.12…
Clean and Jerks, 135/95
Toes to Bar

2. Clean and Jerk
Work up to a heavy Hang Squat Clean and Jerk single

3. Front Squat
3×2, across

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12.6.14 Members

December 6, 2014

1. AMRAP 6 of:
1 Clean and Jerk, 245/165
2 Snatch, 185/135
3 Front Squat, 245/165
4 Muscle ups

2. With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65

Rest 5 minutes

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CFK 12.5.14

December 5, 2014

WARM UP:
3 Rounds
10 Split Jump
10 Big Arms
10 Lunges
10 Push Up
SKILL:
Plank
SKILL WORK:
3 Rounds
15 Sec Plank
15 Sec Superman
15 Sec Banana
WOD:
Row 250m AFAP
15-12-9
Thrusters
Box Jumps
Row 250m AFAP
GAME:
Tug o War

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12.5.14

December 5, 2014

1. 21-15-9
Dead Lift 245/165
Box Jump, 24/20
Wall Ball, 20/14

2. Skills
EMOMx10:
Odd: 50 Double Unders
Even: 10 alternating Pistols (5/side)

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CFK 12.1.14

December 2, 2014

KIDS
WARM UP:
3x or 5:00
Bear crawl => 2 cartwheels => 2 strict pull-ups => 2 broad jumps => speed ladder => => sprint one side gym and back => 30 seconds in the bottom of the squat
SKILL:
Push Press and Toes-to-bar; focus on gymnastics hollow a

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12.2.14

December 2, 2014

1. “Team DT”
Teams of two. One athlete complete a full round before switching.
AMRAP 12 of:
12 Deads, 155/105
9 HPC, 155/105
6 Jerks, 155/105

2. Skills
AMRAP 5:
50 unbroken Double unders

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11.29.14

November 28, 2014

1. Row
3x1000m, rest 3 minutes

2. Barbell
A. Snatch, max unbroken TnG reps at 225, 185, 155 - rest as needed between sets
B. Clean, max unbroken TnG reps at 245, 205, 185 - rest as needed between sets

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11.28.14

November 28, 2014

1. Dead Lift
10-8-6-4-2, climbing - goal is to increase the load on one set from the last time we did this.

2. 100 Rep Benchmark
100 Pull ups for time

3. EMOMx12
Odd: 16/14 Calorie Row
Even: 8 1-arm DB Snatches, 100/70 (alternating, 4/side)

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11.26.14

November 26, 2014

1. Snatch Complex
Power Snatch + Squat Snatch – work up to a heavy set

2. For Time:
30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups

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