SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Mock Weightlifting Meet at 5:15 PM!

Fall Sprint Week 2

Run 12 minutes

-then-

9 x 60 yd Sprint

TUESDAY

Find a 5RM Bench Press

-then-

Tag Team WOD

“Nasty Boys”

AMRAP 20

5 Bench Presses @ 205/115#

8 Sandbag Hang Cleans @ 95/65#

Partner 1 completes a full round, then Partner 2 completes a full round. Alternate in this fashion for 20 minutes. Scored by rounds and reps completed.

*Once you choose a bench press load and the workout begins, you will not decrease the load during the workout. You will rest until you can move the load again. During Nasty Boys, do not use more than 90% of your 5RM Bench Press from today’s strength work.

WEDNESDAY

EMOM 28

1st min: 1 Legless Rope Climb

2nd min: 3 Tire Flips

3rd min: 5 Hang Power Clean and Jerks

4th min: 7 Back Squats

THURSDAY

“Equalizer”

AMRAP 15:

50 Power Snatches @ 95/65#

50 Pullups

50 Front Squats @ 95/65#

50 Handstand Pushups

Scored by total reps.

FRIDAY

Friends and Family Day – all classes

Partner Workout

“Sandbaggin”

AMRAP 12

Sandbag Curtis P’s @ light sandbag

You do a Curtis P. Then your partner does a Curtis P. Repeat for 12 minutes. Score is total reps completed by the team.

*At the 3:00, 6:00, and 9:00 marks, run 200m.

SATURDAY

Teams of 3

Goal: Accrue 100 Power Cleans as a Team as Quickly as Possible

Station 1: Power Cleans @ 155/105#

Station 2: Row 250/200 meters

Station 3: Goblet Squat Hold @ 35/26#

Rotate stations every time rower completes his row. Athlete must be in the Goblet Squat Hold for rowing and Power Cleans to proceed.

Time Cap: 25 minutes

SUNDAY

Sunday Fun Day

3 pm Coach’s Choice WOD

MONDAY

Fall Sprint Week 1

Run 12 minutes

-then-

9 x 40 meter Hill Sprints

TUESDAY

“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: 40 min.

WEDNESDAY

Find a 6RM Double Kettlebell or Double Dumbbell Front Squat

-then-

Tag Team WOD

“Bushwhacker”

AMRAP 15

P1 completes:

12 Double Kettlebell Front Squats

10 Partner Plank Burpees

P2 completes:

12 Double Kettlebell Front Squats

10 Partner Plank Burpees

*Rx load: 53/35# kettlebell each hand or 55/40# dumbbell each hand.

THURSDAY

Find a 1RM Power Clean

-then-

“Sham”

7 RFT

11 Deadlifts @ Bodyweight

100 meter Sprint

*Time cap: 15 min

FRIDAY

“Pump House”

15-12-9-6-3

Strict Ring Dips

Strict Pullups

200 meter run after each round

SATURDAY

“Hard Labor”

Teams of 3

AMRAP 30

100/70 Cal Row

100 Power Cleans @ 135/95#

100/70 Cal Row

80 Push Jerks @ 135/95#

100/70 Cal Row

60 Front Squats @ 135/95#

100/70 Cal Row

40 Squat Clean Thrusters @ 135/95#

SUNDAY

Sunday Fun Day!

3pm Coach’s Choice WOD

MONDAY

Deadlift Week 6

Find a new 1RM Deadlift

*Homework:

After class and off the clock, perform 5 40-yard hill sprints. First sprint is at a warmup pace. Increase intensity until last sprint is the only 100% sprint.

TUESDAY

Every 40 seconds for 15 Rounds:

1 Handstand Pushup

*Add difficulty to your HSPU or scaled variant each round if possible. Do not try to “save your HSPUs” for the conditioning. That doesn’t “save” anything and it keeps you from getting better at HSPUs.

-then-

Tag Team WOD

“Legion of Doom”

AMRAP 20

4 Handstand Pushups

6 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

WEDNESDAY

“Snake Bite”

21-15-9

Snatch @ 95/65#

Chest to Bar Pullups

THURSDAY

“The Mountain”

4 rounds, not for time:

6 Zercher Stone Squats

2 x 50’ Farmer’s Carry (50’ R/ 50’L)

2 x 50’ Husafel Stone Carry

*All loads as heavy as possible with great technique.

*Scored by heaviest load achieved for each movement

FRIDAY

“DT”

5 RFT

12 Deadlift @ 155/105#

9 Hang Power Clean @ 155/105#

6 Push Jerk @ 155/105#

SATURDAY

Back Squat Party 3.0

EMOM until failure:

1 Back Squat

Men: Add 10# every minute for the first 9 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Women: Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Starting Loads:

Rx+:225/125#

Rx: 135/75#

SUNDAY

Sunday Funday!

3 PM Coach’s Choice WOD

MONDAY

9 AM – Obstacle Course

10 AM – Dedicated Mobility

10:30 AM – Gymnastic Clinic

TUESDAY

Deadlift Week 5

Work Sets:

1 set x 1 rep @ 97.5%

Speed Sets:

E2MOM for 2 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

WEDNESDAY

Find a 1RM weighted Pushup

-then-

2 Rounds for Time:

10 Hand Release Push-ups

15 Toes to Bar

20 Kettlebell Swings @ 53/35#

25 Burpees to a 45# plate

20 Kettlebell Swings

15 Toes to Bar

10 Pullups

Homework: After the workout and off the clock: Zercher carry a heavy sandbag 200 m.

THURSDAY

Find a 1RM Hang Clean and Jerk

-then-

3 Rounds for Time:

10 Hang Cleans @ 135/85#

2 Rope Climbs

-then-

3 Rounds for Time:

10 Jerks @ 135/85#

20 Box Jumps @ 20”/18”

*Cutoff: 20 min

FRIDAY

“Scooter”

With a partner, complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

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

*CrossFit Mainsite: Oct. 15, 2015

SATURDAY

CrossFit Total 2

Find 1 RM Clean

Bench Press

Overhead Squat

 

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 4

Work Sets:

1 set x 2 reps @ 95%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

TUESDAY

“Nate”

AMRAP 20

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings @ 2 pd/ 1.5 pd

WEDNESDAY

Find a 3 RM Thruster from the Ground

-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#

THURSDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

Time cap: 30 min

FRIDAY

E2MOM 10 Rounds

2 Back Squats

-then-

“Angry Weekend”

For time:

100 Front Rack Lunges (50R / 50L) @ 95/65#

Every time you drop the bar or otherwise stop lunging for 5 seconds or more, perform 10 Chest to Bar Pullups.

Time Cap: 20 min

SATURDAY

Find a 3 RM in the Complex Hang Power Clean + Push Press

-then-

AMRAP 10

8 Hang Power Clean + Push Press @ 75/55#

12 Box Jumps @ 20/18”

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 3

Work Sets:

1 set x 2 reps @ 90%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 75%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

TUESDAY

Skill Work on Handstand Pushups

-then-

4 Rounds for Time:

400m Run

20 Handstand Pushups

Cutoff: 25 min

WEDNESDAY

EMOM 18

1st Min:4 Pistols + 12 DUs

2nd Min: 6 CTB Pullups + 8 Wall Ball Shots

3rd Min: 12 GHD Situps

THURSDAY

“Arnie”

21 Turkish Getups, Right

50 Swings

21 Overhead Squats, Left

50 Swings

21 Overhead Squats, Right

50 Swings

21 Turkish Getups, Left

Men: 65-75# Kettlebell or Dumbbell

Women: 50-55# Kettlebell or Dumbbell

Cutoff: 40 min

FRIDAY

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.

*Compare to May 4th 2017

SATURDAY

Indian Creek Greenway Fun Run

Distances from 2k-10k available.

*Coach will leave the gym at 9:00 am and drive to Indian Creek Greenway (Creekwood Park Entrance). You may meet at the gym before 9:00 am and follow the coach, or you may meet at the greenway at 9:10 am.

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 2

Work Sets:

2 set x 2 reps @ 85%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

*Add load to your assistance exercises over last week.

TUESDAY

8 min of “Mary”:

5 Handstand Pushups

10 Pistols

15 Pullups

-rest 4 min-

8 min of “Cindy”

5 Pullups

10 Pushups

15 Squats

Compare to May 25, 2016

WEDNESDAY

Find a 1 RM Pause Overhead Squat (5-seconds)

-then-

For time:

50 Overhead Squats @ 115/75#

*Every time you drop the bar, run 150 m.

Cutoff: 15 minutes

THURSDAY

Partner WOD

AMRAP 28

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

Rules:

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

Score is total meters + heaviest Clean 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. You will be rushed. You will have to think under fatigue. It won’t be perfect. Make it work and get it done.

FRIDAY

AMRAP 5

6 Box Jump Overs @ 24/20”

3/2 Muscle ups

rest 3 min

AMRAP 5

6 Box Jump Overs

1 Legless Rope Climb

rest 3 min

AMRAP 5

6 Box Jump Overs

10 V-Ups

Scored by total reps–just one number.

SATURDAY

Every 90 seconds for 8 rounds

1st 90 seconds:

1 Back Squat @ heaviest sustainable load

2nd 90 seconds:

Odd Object Zercher Carry @ heaviest sustainable load

3rd 90 seconds:

15/12 calorie row

*Zercher Carry: Rotate between these 3 implements every round: Sandbag, Yoke, and Atlas Stone

 

 

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 1

Work Sets:

3 sets x 3 reps @ 80%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 65%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

TUESDAY

15 mins to find a 2 RM

Front Squat

-then-

AMRAP 20

10 Hang Power Clean + Push Press @ 95/65#

15 Front Squats @ 95/65#

150m Run + Over the 4’ Wall

WEDNESDAY

“Zipper Chipper 2.0”

For time:

30 Hang Power Snatch @ 105#/70#

40 Burpees

50 Wall Ball Shots @ 20/14#

Cutoff: 20 min

THURSDAY

EMOM 24

1st Min: 1 Legless Rope Climb

2nd Min: 10 GHD Situps

3rd Min: 1 Back Squat

FRIDAY

Find a 2RM Power Snatch

-then-

“Isabel”

For time:

30 Power Snatches at 135/95#

*Cutoff: 12 min

**Challenge: AMRAP 1

Sotts Press @ empty bar

SATURDAY

EMOM 10

8 Strict Pullups

-then-

Conditioning:

10 RFT:

5 Russian Kettlebell Swings @ heaviest possible

15 Double Unders

*Cutoff: 15 min

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Find a 1RM Snatch

TUESDAY

Find a 3RM Back Squat

-then-

“Annie’s Bastard Cousin with Big Quads”

50-40-30-20-10 of:

Double Unders

Wall Ball Shots @ 20/14#

*Compare to July 10th 2015

WEDNESDAY

Find a 3RM touch-and-go Power Clean

-then-

“Big, Chesty Elizabeth”

21-15-9

Power Cleans @ 155/105#

Chest to Bar Pullups

THURSDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/185

13 Pushups

9 Box Jumps @ 24”/20”

FRIDAY

Every 90 seconds for 30 min (7 Rounds)

1st 90sec:

1-5 Unbroken Muscle-ups

2nd 90sec:

20-Sec L-Sit Hold

3rd 90sec:

2 Windmills Left + 2 WIndmills Right

4th 90sec:

15/12 Cal Row

SATURDAY

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 95/65#

Max Calories on Rower in Remaining Time

-Rest 4 Minutes-

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 115/75#

Max Calories on Rower in Remaining Time

-Rest 4 Minutes-

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 135/95#

Max Calories on Rower in Remaining Time

*Scored by total calories on rower.