Wednesday Class Cancellations:

Wednesday 5:30am class: Cancelled

*Open Gym: 7am-11am* 

We will make another post if any other classes are cancelled. If you do not see another post, assume classes are on.

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

MLK Day

Classes @ 11:30 AM & 4:00 PM (open gym 12:30-3:30)

Find a 1RM Power Snatch + Overhead Squat

-then-

3 Rounds:

10 Evil Wheels

15 Power Snatches @ 105/70#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round

TUESDAY

Pullup Cycle: Week 2 Day 1

-then-

Front Squat Party

EMOM until failure:

1 Front Squat

*Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep. Miss a rep and you’re done.

*Starting Loads:

Rx+:185/95#

Rx: 95/35#

Scaled: 95#/35# and use 5# increments throughout workout.

*Scored by heaviest load lifted.

WEDNESDAY

Pullup Cycle: Week 2 Day 2

-then-

Find a 1RM Deadlift

-then-

EMOM 10

1st 30 seconds: 3 Deadlifts @ 70% of 1RM from Today

2nd 30 seconds: Hold a Plank Position on the Floor

 

THURSDAY

Skill Work on Pistols

-then-

E1.5MOM for 12 Rounds

2-10 Pistols (Alternating R/L)

*Scale difficulty up/down as needed.

FRIDAY

Pullup Cycle:  Week 2 Day 3

Whole Life Challenge WOD (All classes)

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees

-then-

With the remainder of class find a 3RM in the complex Hang Power Clean + Push Press.

SATURDAY

Find a 1RM Bear Complex

-then-

5-4-3-2-1

Unbroken Bear Complexes @ 165/110#

(Flight Simulator Rules)

*Time Cap: 12 mins

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 1 Day 1

“The Lyon”

5 Rounds:

7 Cleans @ 165/110#

7 Shoulder to Overhead, any way @ 165/110#

7 Burpee Chest to Bar Pullups

Rest 2 minutes

*Use a pullup bar taller than your max reach.

TUESDAY

Find a max in the complex: 3-sec Pause Back Squat + Back Squat + Back Squat

(Partner counts the pause, not the squatter)

-then-

CrossFit Football Kettlebell Test

EMOM 10

Odd: 30 Russian Kettlebell Swings @ 70/53#

Even: Rest

*For each work interval you are unable to achieve 30 Russian Kettlebell Swings, perform a 1000 m penalty row after the test is over.

WEDNESDAY

Pullup Cycle: Week 1 Day 2

Partner WOD

Isabel + Karen + Grace

With only one partner working at a time perform

30 Power Snatches @ 135/95#

200 m Fireman’s Carry

150 Partner Wall Ball Shots @ 20/14#

200 m Fireman’s Carry

30 Power Clean and Push Jerks @ 135/95#

200 m Fireman’s Carry

*All reps, including the Fireman’s carry, are divided equally between the two partners.

THURSDAY

Skill Work on Rope Climbs

-then-

E2MOM 24

1-2 Rope Climbs, you choose the difficulty

*Challenge: Who can sustain 2 Legless Rope Climbs for every round?

FRIDAY

Pullup Cycle: Week 1 Day 3

-then-

“McGhee”

AMRAP 30

5 Deadlifts: 275/185#

13 Pushups

9 Box Jumps @ 24/20”

SATURDAY

“Viking Snatch”

Partner WOD

AMRAP 28

In teams of 2: Row for max meters and Snatch for max load.

Rules:

One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the interval.

Score is total meters + heaviest Snatch from each athlete during each rest interval.

*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start.

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

One class @ 11:30 AM

Find a 1RM Power Clean + Push Jerk

-then-

“Mind Eraser”

AMRAP 20

7 Power Cleans @ 135/95#

7 Burpees

150m Run

TUESDAY

Test Your Max Effort Set of Strict Pullups (We start the strict pullup cycle next week and you’ll need this number, so write it down).

-then-

Find a 1RM Front Squat

-then

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

*Time Cap: 15 min

WEDNESDAY

Find a 3 RM Deadlift

-then-

“Smooth Criminal”

AMRAP 15

60 Double Unders

30 Wall Ball Shots

15 Deadlifts @ 245/165#

THURSDAY

Skill Work on Handstand Pushups

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups, you choose the difficulty

FRIDAY

Work up to a moderate-heavy load in the complex: Power Clean + Front Rack Lunge (R) + Front Rack Lunge (L)

-then-

Partner WOD:

25 Front Rack Lunges (13R/12L) @ 75/55#

25 GHD Situps

20 Front Rack Lunges @ 75/55#

20 GHD Situps

15 Front Rack Lunges

15 GHD Situps

10 Front Rack Lunges

10 GHD Situps

5 Front Rack Lunges

5 GHD Situps

*Time Cap: 20 min

SATURDAY

Find a 1RM Overhead Squat from the Ground (no rack)

-then-

“Big Nancy”

5 Rounds

300m Hill Run

8 Overhead Squats @ 135/85#

*Time Cap: 20 Minutes

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Closed for Christmas

TUESDAY

2-4 PM Open Gym, 4 PM Class

Timed Handstand Pushup Skill Work

-then-

EMOM 8

1 Deadlift

Start at 135/85# and add some weight every round. Work up as heavy as you can, but you are not expected to be able to reach a 1 RM or new PR in 8 minutes.

-then-

Partner WOD

AMRAP 20

3 Deadlifts @ 275/185#

4 Handstand Pushups

5 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

*Must achieve 395/255# during EMOM to use Rx Deadlift load.

WEDNESDAY

Find a 5RM Back Squat

-then-

Partner WOD

For Time:

20 Cal Row

10 Sandbag Curtis P’s @ light

18 Cal Row

9 Sandbag Curtis P’s @ light

16 Cal Row

8 Sandbag Curtis P’s @ light

14 Cal Row

7 Sandbag Curtis P’s @ light

12 Cal Row

6 Sandbag Curtis P’s @ light

10 Cal Row

5 Sandbag Curtis P’s @ light

*Alternate partners on the Rower and Sandbag until both partners have done every round of Rowing and every round of Curtis P’s.

*Time Cap: 20 min

THURSDAY

EMOM 10

Odd: 30-sec Max Effort Strict Pullups

Even: 5-15 Double Unders

-then-

“Flight Simulator”

Double-Unders

10-20-30-40-50-40-30-20-10

*If you break your set before the specified number of reps, then you must re-start that set.

*Time cap: 15 minutes

FRIDAY

Find a Max in the Complex:

Power Snatch + 5 Snatch Grip Push Press (Behind Neck)

-then-

“Power Drill 2.0”

5 Rounds:

5 Chest to Bar Pullups

10 Power Snatch @ 95/65#

15 Front Squats @ 95/65#

20 Russian Kettlebell Swings @ 70/53#

Rest 2 minutes

*Time Cap: 30 min

*Load Guidance: Select loads that you can do fast and unbroken for the first 1 or 2 rounds.

SATURDAY

CrossFit Total 2

Find 1RM

Clean

Bench Press

Overhead Squat

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Skill work on today’s movements

-then-

8 min of “Mary”

5 Handstand Pushups

10 Pistols

15 Pullups

-rest 2 min-

8 min of “Cindy”

5 Pullups

10 Pushups

15 Squats

TUESDAY

Find a 1RM Front Squat

-then-

Skill work on Dumbbell Kroc Rows, Push Presses, Stiff-Leg Deadlifts, and Hang Cleans

-then-

For completion:

“Four Corners”

With a 50/35 lb dumbbell in each hand:

10 Kroc Rows Left

10 Kroc Rows Right

-Carry to next corner

10 Push Presses

-Carry to next corner

10 Stiff Legged Deadlifts

-Carry to next corner

10 Hang Cleans

-Carry to starting corner

*Every time you put down the dumbbells you owe 25 burpees after Four Corners is over.

WEDNESDAY

Find a 1 RM Power Clean

-then-

“Power Up”

For time:

10 Power Cleans @ 205/125#

5 Rope Climbs

Under the Bar

Over the Wall

8 Power Cleans

4 Rope Climbs

Under the Bar

Over the Wall

6 Power Cleans

3 Rope Climbs

Under the Bar

Over the Wall

4 Power Cleans

2 Rope Climbs

Under the Bar

Over the Wall

2 Power Cleans

1 Rope Climb

Under the Bar

Over the Wall

*Must achieve 235/140# on strength complex to attempt Power Up Rx.

THURSDAY

Snatch Party 4.0

EMOM Until Failure

1 Snatch

Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

FRIDAY

“A Very Tabata Christmas”

Tabata Burpees

Rest 1 minute

Tabata Kettlebell Swings @ 53/35#

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Goblet Squats @ 53/35#

SATURDAY

12 Days of Christmas WOD:

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.  

For completion… not time.

1 25’ Log Carry

2 Stone to Shoulder

3 Cleans @115/75#

4 TTB

5 Bar or Ring Dips

6 CTB Pullups

7 Push-Ups

8 Russian Kettlebell Swings @ 70/53#

9 Wall Ball Shots @ 20/14#

10 Thrusters@115/75#

11 Burpees

12 Snatches @115/75#

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Find a 1RM Snatch

-then-

“Amanda”

9-7-5

Snatch @135/95

Muscle-ups

TUESDAY

Find a 1RM Deadlift from 4” Blocks

-then-

“Sham”

7 Round for Time:

11 Deadlifts @ Bodyweight

100m Sprint

*Time cap: 12 min

WEDNESDAY

Find a 1RM in the Complex

Power Clean + 2 Front Squats + 2 Push Presses

AMRAP 12

1 Front Squat

1 Push Press

1 Bar Muscle Up

——

2 Front Squat

2 Push Press

2 Bar Muscle Ups

——

3 Front Squat

3 Push Press

3 Bar Muscle Ups…

*Barbell @ 185/125#

*Must achieve 225/145# during strength complex to attempt conditioning Rx.

THURSDAY

EMOM 28

1st Min: 12 GHD Situps

2nd Min: 12 Single Arm KB Swings, alternating hands with kettlebell in air

3rd Min: 30 sec ME Handstand Walk

4th Min: 50’ Human Wheelbarrow with a Partner

FRIDAY

“Barbara”

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

*Time cap: 45 min.

SATURDAY

Find a 1RM Power Snatch + Overhead Squat

In 4 Minutes:

Run 400m

15 Lateral Bar Over Burpees

AMRAP

Power Snatch @ 95/65# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

10 Lateral Bar Over Burpees

AMRAP Power Snatch @ 115/75# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

5 Lateral Bar Over Burpees

AMRAP Power Snatch @ 135/85# in remaining time

*Scored by total Power Snatches. Change your weights during the rest intervals. One barbell only.

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Back Squat Week 8

Find a 1RM Back Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Back Squat

-then-

E3.5MOM for 3 Rounds

1 Back Squat

-then-

*5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.

TUESDAY

Find a 1RM Hang Power Clean + Push Jerk

-then-

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell @ 155/105#

Compare to September 15th and June 7th, 2017.

*You must achieve at least 185/120# in the strength complex to attempt DT Rx.

WEDNESDAY

Skill Work on Handstand Walks and Inversions

-then-

“Balls Out”

AMRAP 20

20 Wall Ball Shots @ 20/14#

5 Med Ball Inch Worms

100’ Overhead Med Ball Lunges

20 Russian Kettlebell Swings @ 70/53#

THURSDAY

“Gail the Snail”

Partner AMRAP 40

Partner 1: Row for max meters in 2 minutes.

Partner 2: 5 L-Pullups, then rest the remainder of the 2 minutes while Partner 1 Rows.

Swap Partners every 2 minutes.

FRIDAY

Find a 3RM Thruster, no rack

-then-

AMRAP 12

18-15-12-9-6-3

Thrusters

Burpees

If you complete the ladder within 12 minutes, you are done. Your score is your time. If you do not complete it, your score is your # of reps.

*Thrusters increase in weight each round:

18: 95/65#

15: 115/75#

12: 135/85#

9: 165/110#

6: 185/120#

3: 205/135#

*Compare to Aug. 29th 2017

SATURDAY

“Scooter”

With a partner

AMRAP 30

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

*Each partner must complete a full round before tagging the next partner.

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Back Squat Week 7

Warmup

E1.5MOM for 5 Rounds

2 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

Intensity

E3MOM for 5 Rounds

2 Back Squats

*Continue building load for 5 more rounds to find your 2RM.

Volume

E3MOM for 2 Rounds

2 Back Squats @ 91% of 2RM

*Reduce the load just a bit from your 2RM and complete 2 more sets.

*For the Volume sets, round your calculated load to the nearest 5 lbs. If you feel good, round up. If you are struggling, round down. No need to use fractional plates for volume sets.

TUESDAY

Find a 3RM Bench Press

-then-

“Gravedigger”

AMRAP 10

3 Ring Pushups

3 Deadlifts @ 225/155#

6 Ring Pushups

6 Deadlifts

9 Ring Pushups

9 Deadlifts…

WEDNESDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

THURSDAY

“Everybody Wants to Be Strong…”

EMOM 28:

1st min: 200’ Kettlebell Carry

2nd min: Keg Power Clean and Jerk, AMRAP 30 sec

3rd min:1 Legless Rope Climb

4th min: 12 GHD Situps

FRIDAY

“Rich”

For time:

13 Snatches @ 155/105#

-then-

10 Rounds

10 Pullups

100m Sprint

-then-

13 Cleans @ 155/105#

*Time cap: 25 min

SATURDAY

“Humpty Dumpty”

3 Rounds:

10 Power Snatches @ 115/75#

20 Box Jump Overs @ 24/20”

30 Wallballs @ 20/14#

*Time cap: 20 min

Self Defense Clinic @ 10 AM