Monday Sept 25 - Saturday Sept 30, 2023

Monday September 25

Part A

Back Squat                                           
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%   

Part B

3 Sets NFT                                                        
5 Front squats 3,3,1,1                                                              
10 BB Glute thrusts

Part C

AMRAP 15:
25 Overhead Squats 75/55
20 Alt DB Hang Clean and Jerks 50/35
15 Pull ups

Tuesday September 26

Part A

Strict OH Press 90% of 1RM                                                        
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%   

Part B

3 rounds NFT                                               
6 Push Press 3,2, x,2                                
30 sec OH BB Hold on last set of push press  
   
Part C

E2MOM x 5
8 T2B
6 Front Squats 95/65                                      
4 Push Press 95/65
Max cal row in remainder of time                     
Rest 1min

Wednesday September 27

Part A

10min Rope climb tech

Part B

4 rounds NFT
2 Rope Climbs
Max Dead hang  

Part C

For time                                                        
60 DU's
30 Burpee Box Jump Overs (24″/20″)
60 Pistol squats
30 Burpee Box Jump Overs                    
60 DU's

Thursday September 28

50-40-30-20-10                                   
WBS 20/14
After each round:
10 HSPU                                                                                                                 
10 Burpee pull ups                             
Then Rest 2min                                                     
Max abmat sit ups in 2min

Friday September 29

Part A

Deadlift 90% of 1RM                                                        
5 @ 80%                                                         
3 @ 85%                                                        
1+ @ 90%    

Part B

3 rounds NFT                                                  
8 Duo DB Split stance RDL per leg                                                         
50ft Farmer carry

Part C

AMRAP 18min
18 Hang Power Snatches 95/65
3 Rounds of “Cindy”
400m Run

Saturday September 30

Part A

15 min mobility class choice

Part B

6 Rounds:

45 DU’s
30 OH Walking lunge 45/25 plate
15/12 Calorie Row

Monday Sept 18 - Saturday Sept 23, 2023

Monday September 18

Part A

Strict OH Press 90% of 1RM                                                        
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80% 

Part B

3 Sets NFT                                                        
10 1/2 kneel bottoms up KB OH Press                                              
on last set of OHP complete 10 OH walking lunges 
Do right side al together and then left

Part C

AMRAP 5
18 Power Cleans 135/95
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters                                                      
Rest 3min and repeat                           
** have a second bar if you need a lighter weight for Snatch and Thruster 
    
Tuesday September 19

Part A

Deadlift 90% of 1RM                                                        
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%     

Part B

3 rounds NFT                                                
10 BB RDL 2,1,1,1                                     
AMAP Wide grip pull ups- use a band to help go to failure

Part C

800m run
60 Single DB Step-ups 50/35
40 DB Snatch RA
20 Tire flips
40 DB Snatch LA
60 Single DB Step-ups
800m run

Wednesday September 20

Part A

10min rMU Technique

Part B

4 rounds NFT                                               
10 Burpees + 1 rMU                                    
rest as needed       

Part C

3 Rounds
30 Air Squats                                                
25 Push ups
20 Pull ups                                                                    
15 Box Jumps 24/20
10 Dips                                                                
5 HSPU

Thursday September 21

AMRAP 10min:
Max Calories on Rower
EMOM starting at 0:00
10 Wallballs (20/14)                          
Rest 3min                                         
AMRAP 10min:
Max Distance Farmers carry 1.5/1p
EMOM starting at 0:00
10 KB swings                                 
Rest 3min                                         
AMRAP 10min:
Step ups 24/20
EMOM starting at 0:00
5 Burpees    

Friday September 22

Part A

Bench Press 90% of 1RM                                   
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%  

Part B

3 rounds NFT                                             
12 DB pull overs                                  
AMAP Narrow Push ups 2,2,1,1  
 
Part C

AMRAP 5:
500/400m Row                      
Into Max Rounds:
30 DU’s                                     
5 Power Cleans (135/95)
Rest 2min
AMRAP 5:
500/400m
Into Max Rounds:
30 DU’s                                      
10 OH Squats (95/65)
Rest 2:00
AMRAP 5:
500/400m Row
Into Max Rounds
30 DU’s                             
15 Thrusters (75/55)  
   
Saturday September 23

Part A

15 min Shoulder mobility

Part B

On the 4:00 x 7 Rounds:
5 T2B
10 Push ups
15 Kettlebell Swings (53/35)
400 Meter Run

Monday Sept 11 - Saturday Sept 16, 2023

Monday September 11

Part A

Deadlift 90% of 1RM                                                        
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%      
 
Part B

3 sets NFT                                              
10 BB RDL's                                                      
100ft SA Farmer carry - 50ft per arm  

Part C

4 Rounds
9 Dou DB Push Jerks 50/35
12 Duo DB Hang Power Cleans
15 Dou DB Deadlifts
45 DU’s
Rest 1 Minute Between Rounds

Tuesday September 12

Part A

Bench Press                                                     
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%     
     
Part B

3 Rounds                                                       
10 Duo DB Skull crushers                   
5 Push ups 2,2,1,1

Part C

For time                                                  
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)

Wednesday September 13

Part A

10min TGU technique

Part B

4 rounds NFT                                               
1 TGU per arm- building load                                                                               
30 Sec sled push

Part C

21-15-9:
Row Calories
12-9-6                                                           
HSPU
Then
200m DB Farmers Carry 50/35
Then
21-15-9:
Row Calories
12-9-6                                                           
Pull ups
Then
200m DB Farmers Carry  

Thursday September 14

30 Rounds for Time:
5 Med Ball squat cleans
3 Push-ups
1 Strict Pull up                                           
Rest 3min                                                        
4 rounds                                                 
25 DU's                                                          
1min Lateral hold 5/2.5lb                  
1min tall plank

Friday September 15

Part A

Back Squat                                           
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%         

Part B

4 Sets for for time                         
8/leg Crossbody SA DB Step ups                                                                   
30sec Sled backwards drag

Part C

3 Rounds for Time:
9 Snatches 115/75
15 T2B
21 Bar facing burpees  

Saturday September 16

5 Rounds for Time:
400 Meter Run
30 DU’s
 Rest 1 Minute
500/400 Meter Row
30 DU’s
Rest 1 Minute

Monday Sept 4 - Saturday Sept 9, 2023

Monday September 4

No classes today.  Please come and catch up on a missed word during open gym.

Tuesday September 5

Part A

15 Min hip mobility

Part B

3 rounds NFT                                                                           
10/leg single leg touch down squats 
https://www.facebook.com/watch/?v=1229244417175629                                                                   
20 sec banded 1/4 squat and pulse   

Part C

5-4-3-2-1                                       
Front Squat @ 85% of 1RM                                                      
Strict HSPU                                     
Box jump 36'/30'                   
Rope climb   

Wednesday September 6

Part A

15min Shoulder mobility

Part B

3 rounds NFT                                                                           
50FT OH KB carry                                     
5/arm -arm bars 

Part C

6 rounds                                                                    
30sec work: 30sec rest                                
DB Hang Power clean & Jerk 50/35                                                   
Farmers Carry
Front rack DB Walking Lunges                                               
Tire flips

Thursday September 7

5min EMOM                           
10 WBs 20/14 + 5 burpees                                                     
Rest 2min                                       
5min EMOM                                             
15/12 cal row 1.5/1.25                                                   
Rest 2min                                   
5min EMOM                                                            
10 push ups + 2 strict pull ups                                                               
Rest 2min                                           
5min EMOM                                                   
30sec wall sit + 15 Feet elevated leg extension                                  
5min EMOM                                                   
30sec HSH + 12 Jump lunges    
2 min rest                                      
5min EMOM                                                   
10 KB swings + 20 plyo alt gorilla rows 1.5/1p

Friday September 8

Part A

15min Hip mobility

Part B

3 rounds NFT                                                 
8/leg int-ext hip rotations                    
8/side Banded side plank clam shells  
 
Part C

2 Rounds                                                    
3min AMRAP                                     
8 Back squats 135/95                                                                           
8 box jumps 24/20                   
rest 2min                                           
3 min AMRAP                                      
8 Front squats                                
50FT Duo KB Front rack carry 2 x 1.5/1p                                                  
Rest 2min and repeat- try to maintain reps
             
Saturday September 9

Part A

15 min Shoulder mobility/stability

Part B

30min AMRAP                                             
25ft OH walking Lunge RA 45/25                                                 
8 Burpees                                          
25ft OH walking Lunge LA            
8 Dips                                                    
25ft Crab walk- backwards                    
8 Pull ups                                                    
25ft Crab walk forwards                                          
1min wall sit    

Monday Aug 28 - Saturday Sept 2, 2023

Monday August 28

Part A

3 x 5 Chest to ring row- false grip

Part B

9min every 90 sec
1-2 r MU OR 2 strict C2R pull up ad 2 ring dips- no bands

C-3 min AMRAP                                          
10 OH Press 75/55                                               
10 Air squats                           
rest 2 min                        
3min AMRAP                                                           
10 Push Press 95/65                    
10 Air squats                                                          
rest 2 min                                             
3min AMRAP                                                        
10 Push Jerk 115/75                               
10 Air squats

Tuesday August 29

Part A

5 sets                                                   
1 power snatch                             
1 hang power snatch

Part B

3 rounds                                         
2 BMU                                            
5 power cleans 115/75                                                                                                   
10 Box jumps 24/20                                             
rest 2 min                                                            
3 rounds                                                               
5 C2B                                                               
5 Power snatch 115/75                                                                                     
10 Box Jumps   
   
Wednesday August 30

Part A

Thruster 3,3,0,0 focus on tempo and TUT                                           
WBS- 2sec pause at bottom- focus on timing and technique                                           
Thruster 5 x 40% 1RM + 10 WBS                                              
Rest 1 min                                                         
Thruster 4 x 50% + 10 WBS                                    
Rest 1min                                                      
Thruster 3 x 60% + 10 WBS                                 
Rest 1min                                                     
Thruster 2 x 65% + 10 WBS                                      
Rest 1min                                                   
Thruster 1 x 70% + 10 WBS

Part B

1min to complete 150ft shuttle run (6 x 25ft) and as many power cleans in remainder of minute                                       
Rest 2 min and load bar with new weight                                                                                                                    
1-95/65                                   
2-105/75                                                
3-115/85                                      
4-135/95                                        
5-155/105                                       
6-175/115   

Thursday August 31

50-40-30-20-10                             
DB Goblet Lunges 50/35                                                       
Ab Mat sit ups                               
Directly into 5 rounds                 
250m row                                            
40 DU's                             
Directly into                                    
50-40-30-20-10                                          
Step ups                                                                
15 GHD after each round

Friday September 1

Part A

8min AMRAP                                                    
6 Back Squats @ 60% of 1RM                                                          
10 Ring Rows- feet elevated

Rest 5min
Part B

14min AMRAP                                            
12 HSPU                                            
3 Back Squats 225/135                            
2 rope climbs                                                        
12 pistols  
         
Saturday September 2                           

Partner workout - Open gyms today only.  No scheduled classes for the long weekend.
                            
9 Rounds                                                 
5 Synchronized Thrusters 95/65                                                               
18 HP Cleans - split as needed                                                
8 Sychro Burpees                                        
2 min max cal row split as needed                                             
Labor Day was first celebrated on 9/5/1882…this is where the rep scheme comes from

Monday Aug 21 - Saturday Aug 26, 2023

Monday August 21

Part A

Snatch Balance                       
5 x 3- after the 3rd rep on each set do 3 OHS                                      
try to add load each round

Part B

3 x 20sec OHS hold at highest load of above weight

Part C

Run 800m                                                  
Then 8 rounds                                                   
2 strict pull ups                                  
4 HSPU- 2"defecit                          
8 KB swings 1.75/1.25                 
then run 800m

Tuesday August 22

Part A

4 x 3 sets (9 reps) per arm DB Strict Press                                              
1 strict + 1 Push Press + 1 P jerk = 1 set

Part B

Warm up Deadlift

Part C

3min AMRAP x 5                                          
3 Deadlifts 225/155                                            
6 Push ups                                     
9 Air squats                                   
Rest 1min

Wednesday August 23

Part A

Clean and jerk tech

Part B

10 sets
1 power clean
1 hang power clean
1 split jerk

Part C

AMRAP 4min                                                        
8 Front squats 155/105            
8 Pull ups                                                
Rest 3min                                           
AMRAP 4min                                      
8 FR lunges                                           
8 T2B     
   
Thursday August 24

Part A

Whitten                                                               
5 rounds                                                   
22 KBS 2p/1.5                                                       
22 Box Jumps 24/20             
400m Run                                           
22 Burpees                                 
22 Wallballs 20/14

Friday August 25

Part A

3 rounds                                                 
2-4 strict pull ups and without letting go of the bar directly into 2-4 kipping pull ups

Part B

3 x AMAP ring dips- no bands                                              
Video https://www.crossfit.com/essentials/common-flaw-in-the-ring-dip

Part C

15min AMRAP                                      
3 rMU's                                                      
6 Power Snatch 115/75                                                                            
9 Box Jumps 24/20                            
12 GHD    
   
Saturday August 26

Part A

15min Hip mobility

Part B

10 rounds                                                                        
1 Rope climbs                                                                               
2 Back squats 185/135                                                              
4 TTB                                                                    
8 Pull ups                                          
24 DU's     

Monday Aug 14 - Saturday Aug 19, 2023

Monday Aug 14

Part A

Every 90 sec for 12min 1 clean + 2 front squats-adding load as you go

Part B

6min EMOM                                 
3 push press- 80% of 1 RM

Part C

Megan                                          
21-15-9                                        
Burpees                                             
KB swings 1.5/1p                    
DU’s

Tuesday Aug 15

Part A

EMOM x 10                                  
3 Deadlifts @60%

Part B

4 rounds                                                            
18 FR Lunges 125/85                                                    
18 GHD                                    
36 DU's

Wednesday Aug 16

Part A

EMOM x 6                                            
4 Thrusters - start at 60% of 1rm -adding load as you go

Part B

1 round AMAP unbroken thrusters 65/45

Part C

12min AMRAP
12 Alt Step-ups 24/20
6 Box Jumps 24/20
1 round of DT 155/105               
12 Deadlift                                          
9 HP cleans                                         
6 Sh2Oh 

Thursday Aug 17

0-5min                              
1000m row                                             
10 Pull ups                                      
5-10min                                       
75 wallballs 20/14                                          
10 HSPU                                                   
10-15min                                                           
50 Alt DB Snatch 50/35                                                
10 Dips                                                      
15-20min                                                       
25 Box Jump 24/20                              
10 Pistols                                                              
20-25min                                                    
50 Gr2OH with plate 45/25                                                   
10 dips                                                                  
25-30min                                                  
75 OH walking Lunges 45/25                                                           
10 HSPU                                                              
30-35min                                                                  
800m run                                                
10 pull ups   
                                      
Friday Aug 18

Part A

Snatch                               
5 at 70%                                     
4 at 75%                                
3 at 80%                               
2 at 85%                              
1 at 90% x 3 singles    
90 sec rest in between

Part B

1min AMRAP power snatch at 70% of 1RM 

Part C

18min AMRAP                                                       
6 SDLHP 135/95                       
12 HSPU                                                                       
6 OH squat 135/95                                              
12 T2B        
             
Saturday Aug 19

Partner WOD                            
800m Run + 50 Goblet squats 1.5/1p
                                               
10 rope climbs- alt -you go, I go                                                                         
50 SDLHP 115/75                  
10 rope climbs- alt -you go, I go
                                   
800m Run + 50 Goblet squats 
                                               
One partner runs 800m
while the other completes 50 Goblet Squats- then switch                                                 
Partners alternate 10 rope climbs then
complete 50 SDLHP in a you go I go fashion