Monday 4/23/18

Posted: 04/22/2018 in Uncategorized

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Thursday 4/19/18

Posted: 04/18/2018 in Uncategorized

“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Wednesday 4/18/18

Posted: 04/17/2018 in Uncategorized

“Full Circle”

For Time:
1500 Meter Row
100 Double Unders
5 Shuttles (road and back)
100 Double Unders
1500 Meter Row

Tuesday 4/17/18

Posted: 04/16/2018 in Uncategorized

Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

Monday 4/17/18

Posted: 04/15/2018 in Uncategorized

“Marathon Monday”

2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Sunday 4/15/18

Posted: 04/14/2018 in Uncategorized

“Jump Ship”

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

Thursday 4/12/18

Posted: 04/11/2018 in Uncategorized

“Strongman Style”

Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station):

Athletes will pick 5 movements, you can have 1 or 2 people working at a time.

Farmers Carries
Plate Push
Calorie Bike Ski
Tire Flip
D-Ball Carries
Axle Bar Cleans
Back Rack Barbell Carry
Sled Drag
Sledge hammer strikes

Wednesday 4/10/18

Posted: 04/10/2018 in Uncategorized

Back Squat

Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Monday 4/9/18

Posted: 04/08/2018 in Uncategorized

Power Clean and Jerk

Build to Heavy Single

“Grace”

For Time:
30 Clean and Jerks (135/95)

Friday 4/6/18

Posted: 04/05/2018 in Uncategorized

“Freaky Friday”

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Row
50 Kettlebell Swings (53/35)

Thursday 4/5/18

Posted: 04/04/2018 in Uncategorized

“Meter Maid”

For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

Wednesday 4/4/18

Posted: 04/03/2018 in Uncategorized

Deadlift

Build to a Heavy Set of 5

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Tuesday 4/3/18

Posted: 04/02/2018 in Uncategorized

“Life Alert”

AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)

Monday 4/2/18

Posted: 04/01/2018 in Uncategorized

Power Snatch

Build to Heavy Single

“Isabel”

For Time:
30 Snatches (135/95)

“Front to Back”

3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings

“Mean Machine”

3 Rounds:
3:00 Calorie Row
2:00 shuttle sprints
1:00 Burpees
Rest 2:00

Wednesday 3/28/18

Posted: 03/27/2018 in Uncategorized

“50-50”

Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Tuesday 3/27/18

Posted: 03/26/2018 in Uncategorized

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

Thursday 3/22/18

Posted: 03/21/2018 in Uncategorized

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 3/21/18

Posted: 03/20/2018 in Uncategorized

“High Roller”

AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

Tuesday 3/20/18

Posted: 03/19/2018 in Uncategorized

“Four Score”

4 Rounds, On The 4:00:
14/12 Calorie Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

Monday 3/19/18

Posted: 03/18/2018 in Uncategorized

“Cloud Nine”

AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)

Thursday 3/15/18

Posted: 03/14/2018 in Uncategorized

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 3/14/18

Posted: 03/13/2018 in Uncategorized

“Humble Pi”

Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Schwinn Bike
4th: 10 Chest to Bar Pull-Ups

Tuesday 3/13/18

Posted: 03/12/2018 in Uncategorized

Pause Front Squat

Build to a Heavy Single

“Engine Room”

5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)

Monday 3/12/18

Posted: 03/11/2018 in Uncategorized

“Opposite Day”

AMRAP 14:
40 AbMat Sit-Ups
20/15 Calorie Row
20 Burpees

Thursday 3/8/18

Posted: 03/07/2018 in Uncategorized

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 3/7/18

Posted: 03/06/2018 in Uncategorized

“Four by Four”

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

Tuesday 3/6/18

Posted: 03/05/2018 in Uncategorized

“Under Pressure”

For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

Monday 3/5/18

Posted: 03/04/2018 in Uncategorized

“Plan B”

AMRAP 12:
12/9 Calorie Row
30 Air Squats
12/9 Calorie Row
15 Dumbbell Push Press (40’s/30’s)

Sunday 3/4/18

Posted: 03/04/2018 in Uncategorized
“Peg Leg”

5 rounds for time:

27 Air Squats

400m run

15 Kettlebell Swings (53/35)

Thursday 2/22/18

Posted: 02/21/2018 in Uncategorized

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 2/21/18

Posted: 02/20/2018 in Uncategorized

“Downpour”

3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Tuesday 2/20/18

Posted: 02/19/2018 in Uncategorized

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)

 

Monday 2/19/18

Posted: 02/18/2018 in Uncategorized

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Thursday 2/15/18

Posted: 02/14/2018 in Uncategorized
“Drago”

30-25-20-15-10

Russian Kettle Bell Swings (70/53)

Abmat sit-ups

10 meter shuttle sprints

Wednesday 2/14/18

Posted: 02/13/2018 in Uncategorized

“Hot Sauce”

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 2/13/18

Posted: 02/12/2018 in Uncategorized

“Bar Hopping”

AMRAP 15:

15 hang Power cleans (135/95)

21/15 cal row

15 chest to bar pull-ups

60 double unders

Monday 2/12/18

Posted: 02/11/2018 in Uncategorized

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Friday 2/9/18

Posted: 02/08/2018 in Uncategorized

Clean and Jerk

Build to a Heavy Single

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Thursday 2/8/18

Posted: 02/07/2018 in Uncategorized

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

Thursday 2/7/18

Posted: 02/06/2018 in Uncategorized

AMRAP 18:
18/12 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

 

Tuesday 2/6/18

Posted: 02/05/2018 in Uncategorized

Push Press

5 Sets of 3

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Monday 2/5/18

Posted: 02/04/2018 in Uncategorized
“Elizabeth” 

21-15-9

squat cleans (135/95)

ring dips

Friday 2/2/18

Posted: 02/01/2018 in Uncategorized
“Splash Zone”

For Time:

row 1,500m

150 double unders

10 rounds of “Cindy”

Thursday 2/1/18

Posted: 01/31/2018 in Uncategorized

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories
500 Meter Row

Wednesday 1/31/18

Posted: 01/30/2018 in Uncategorized
Tags:
“Blitzen”

5 rounds:

20/15 cal row

10 thrusters (115/80)

Monday 1/30/18

Posted: 01/29/2018 in Uncategorized
“come clean”

AMRAP 3:
24 Box Jump Overs (24/20)
18/12 Cal Row
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
15/10 Cal Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
12/9 Cal Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
10/7 Cal Row
Max Power Cleans (185/135

Monday 11/29/18

Posted: 01/28/2018 in Uncategorized
Overhead Squat

heavy single

“over and over”

21-15-9

chest to bar pull-ups

burpees

overhead squats (95/65)

Sunday 1/29/18

Posted: 01/28/2018 in Uncategorized
”sit tight”

4 rounds:

100’ bear crawl

30 sit- ups

30 kettle bell swings (53/35)