Tuesday 10/15/2019
Oct
15
5:00 AM05:00

Tuesday 10/15/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

300 m row

300 m run

Two rounds of:

10 KB snatches

10 push ups

10 KB push presses

Workout Warmup:

Bench Press

5x3 starting @75% working up to a max triple for the day.

Alternate warmup:

4 rounds of

5 Devils presses

2 wall walks

30 sec max effort on ski erg

10-15 GHD sit ups.

Workout:

Grace, last done 7/24/18

30 Clean and Jerks 115/80 RX+135/95

Extra credit, 9 min of Endurance

Endurance:

18 min AMRAP

18 Row Calories

15 Box Jumps

12 Goblet squats 24/26kg

9 Ring rows

Lift:

5x3 Thrusters working up to a max triple for the day

Skill:

Max reps of Ring MU’s in 5 min.

Max reps of C2B pullups in 5 min.

View Event →
Wednesday 10/16/2019
Oct
16
5:00 AM05:00

Wednesday 10/16/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 KB Thrusters

30 sec. handstand hold

10 pushups

Workout Warmup:

5x3 Thrusters working up to a heavy triple.

Workout:

Complete as many rounds and reps as possible in 12 minutes of:

6 Thrusters, 95/65, RX+115/75, RX++ 135/95

9 SDHP, same weight as thrusters

12 pullups, RX+C2B

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Skill:

Accumulate 30 Ring dips

View Event →

Monday 10/14/2019
Oct
14
5:00 AM05:00

Monday 10/14/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS

10 SDHP

10 Goblet squats

20’ duck walk

Workout Warmup:

Back Squats

10@50%-7@60%-5@75%-3@85%-2@90%

Workout:

15-12-9-12-15:

Toes to Bar

Deadlifts 185/125, RX+215/135, RX++225/155

2x Double Unders

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 92.5% of your 4-RM Back Squat Weight

E.
Two sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Skill:

Pick two goats to work on for 20 Min.

View Event →
Sunday Funday 10/13/2019
Oct
13
8:30 AM08:30

Sunday Funday 10/13/2019

Warmup:

30 seconds on 30 seconds off for three rounds of:

Empty barbell shoulder press

Empty barbell squats

Empty barbell curls

Empty Barbell Tricep extensions.

Workout:

For time:

1200 Meter Run or 1500 m row

40 Burpees to Target (touch a pull-up bar you cant reach)

40 Ring Rows

800 Meter Run or 1000 m row

20 Burpees to Target

20 Ring rows

400 Meter Run or 500 m row

10 Burpees to Target

10 Ring rows


View Event →
Saturday 10/12/2019
Oct
12
7:00 AM07:00

Saturday 10/12/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

8 min alternating EMOM. Go immediately into wod after EMOM

Set up stations 1st then:

1 hang clean+1 power clean

150 m row sprint

Workout:

With a partner, partition reps as necessary

Four 5 min AMRAP’s resting 2:00 between:

27/21 Calorie Row

21 Power Cleans

15 Box Jump 24/20

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65 



View Event →
Friday 10/11/2019
Oct
11
5:00 AM05:00

Friday 10/11/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

5x5 power snatch touch and go. work up to workout weight.

Workout:

Crossfit Open workout 20.1

WORKOUT 20.1

WORKOUT VARIATIONS

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

Rx’d (Rx’d Ages 16-54)

♀ 65 lb.

♂ 95 lb.

Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees

♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb.

♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb.

♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

NOTES

Lift and Skill:

Work on your Goats.

View Event →
Thursday 10/10/2019
Oct
10
5:30 AM05:30

Thursday 10/10/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

30 sec of work 30 sec of rest, cycle for three rounds between:

Empty barbell curls

Burpees

Handstand hold, or plank with elevated feet.

Workout and Endurance:

Complete as many rounds as possible in 18 mins of:

18 Reverse lunges

15 V-ups

12 Box Jump Overs 24/20

9 push ups, elevated feet, men, two 45lb bumpers, Women one 45lb bumper.

Lift and Skill:

Work on two goats

View Event →
Wednesday 10/9/2019
Oct
9
5:00 AM05:00

Wednesday 10/9/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 Wallball, workout weight

10 ground to overhead with a bumper, 45/25

10 WB push ups, hands on WB.

Workout Warmup:

Bench Press:

Warmup to 70% and do five sets of 3 working up to a max triple for the day.

Alternative Warmup:

4 rounds of;

Weighted Sled push, up and back on turf

10-15 GHD back extensions

30 second max effort on Ski Erg.

Workout:

Crossfit Games Open Workout 19.1

Complete as many rounds and reps as possible in 15 minutes of:

19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

19 Calorie Row

Scaled Option:

men 14lb to 10’ target

Women 10lb to 9’ target

Masters 55+

Men 20lb to 9’target

Women 10lb to 9’ target

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 5 second lowering phase x 4 reps @ 60-65%

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

10 min of Handstand walking practice.

View Event →
Tuesday 10/8/2019
Oct
8
5:00 AM05:00

Tuesday 10/8/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty barbell do our barbell warmup, then do:

With medium weight do 3x3 hang clean and jerks.

Workout Warmup:

Strict press

5@65%, 3 @75%, 2@80%, 1@90%, 1@100%

Workout:

DT, last done 2/26/19

5 Rounds For Time

12 Deadlifts (135/95) Hero (155/105 lb)

9 Hang Power Cleans (135/95) Hero(155/105 lb)

6 Push Jerks (135/95) Hero(155/105 lb)

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Endurance:

20 min AMRAP

20 Ball slams 30/20

20 lunges with slam ball

20 Cal Row

5 evil Wheels

Lift:

Push Press, 6x3 starting at 60%. Work up to a heavy triple.

Skill:

Work on two goats for 20 min.

View Event →
Monday 10/7/2019
Oct
7
5:00 AM05:00

Monday 10/7/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS

10 SDHP

10 Goblet squats

20’ duck walk

Workout Warmup:

Front Squats: 5x5 starting @60%, work your way up to a heavy set of 5. Try and get heavier than 9/25 when we did this last.

Workout:

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

10 power snatches 95/65 RX+115/75, RX++135/95, RX+++155/105

10 Toes to Bar

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%

D.
In 15 minutes, establish a 4-RM Back Squat

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Skill:

5 rounds of

30 sec handstand hold

30 sec ring hold

View Event →
Sunday Funday 10/6/2019
Oct
6
8:30 AM08:30

Sunday Funday 10/6/2019

Warmup:

30 seconds of work, 30 seconds of rest, cycle between:

Assault bike sprint

Row sprint

150 m sprint

Ski Erg

Tire flips

Two rounds

Workout:

Take 10 min to set up for workout and warmup each movement.

Hal

Background: "Hal" is a Memorial workout in honor of CrossFit athlete Henry "Hal" Culp V of Gadsden Alabama, who died unexpectedly at the age of 31 on May 12, 2019.

"Hal" was created as a collaboration between Jonah Harris, owner and head coach of Brute Fitness CrossFit @brutefitnesscrossfit (Gadsden, AL, USA), and Brett Hawkins, Hal's best friend.

We became aware of "Hal" when the workout was submitted to us by the creators. In describing the rep scheme and movements they said:

"Hal loves anything that had a buy-in or cash out to a workout and loved long grinding workouts. If a workout had 10 rounds he would immediately fall in love with that workout. The movements are all his favorite movements and he definitely would not have let go of the bar between the deadlifts, hang cleans, thrusters and back squats."

For Time

Buy-In: 50 Burpees

10 Rounds of:

5 Deadlifts (135/95 lb)

5 Hang Power Cleans (135/95 lb)

5 Thrusters (135/95 lb)

5 Back Squats (135/95 lb)

Cash-Out: 50 Wall Balls (30/20 lb)

View Event →
Saturday 10/5/2019
Oct
5
7:00 AM07:00

Saturday 10/5/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min EMOM

0ne power clean+1squat clean working up in weight.

Workout:

Four minutes to complete:

15-12-9

Front Squats (95/65)

Lateral Burpees

On the 4:00

12-9-6

Front Squats (115/80)

Burpee Box Jumps (24/20)

On the 8:00

9-6-3

Front Squats (135/95)

Burpee Box Jump Overs (24/20)

*If you do not finish a cycle, do not move up in weight.


View Event →
Friday 10/4/2019
Oct
4
5:00 AM05:00

Friday 10/4/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

then two rounds of:

150 m run

10 KB SDHP heavy

10 KB swings heavy

150 m row

Workout Warmup:

Dead Lift:

Warmup to 50%, then do sets of:

5@65%-3@75%-2@85%-1@90%1@100%

Workout:

4 rounds for time

400-m run or 500 m row

15 body-weight deadlifts

10 Barbell Pushups

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

5 rounds of

1 rope climb

5-10 strict dips on fixed bars.

View Event →
Thursday 10/3/2019
Oct
3
5:30 AM05:30

Thursday 10/3/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min EMOM

Max effort “L” hang on rig

10 ring dips

Workout and Endurance:

30-20-10:

Dumbell Snatch, alternating (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Box step ups with single DB 50/35

Calorie Row

Lift and skill:

Make up a lift and skill you missed this week

View Event →
Wednesday 10/2/2019
Oct
2
5:00 AM05:00

Wednesday 10/2/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

30 single unders

10 push ups

5-10 shoulder kips on rig

10 KB thrusters

Workout Warmup:

Bench Press:

5x3, warmup to 70% then begin sets at 75% working up to a heavy triple.

Workout:

5 rounds for time of:

30 Double Unders, 2x singles

9 Thrusters (95/65), RX+115/75

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps

*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

5 min max effort Ring MU’s

View Event →
Tuesday 10/1/2019
Oct
1
5:00 AM05:00

Tuesday 10/1/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

10 KB clean and jerk

10 KB push ups

150 m run

Warmup:

Take 7 minutes to warmup your MU’s, HSPU’s and KB swings.

Workout:

Nate, last done 6/19/2018, I think?

AMRAP in 20 minutes

  • 2 Muscle-Up, mod to 4 strict Pull ups or 5 Ring Rows. no kipping pull ups today.

  • 4 Handstand Push-Ups

  • 8 KB Swings, 32/24kg

    Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

    It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

    Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

Endurance:

18 min AMRAP

18 Row Calories

15 V-ups

12 Box Jump Overs (24/20)

9 Goblet Squats 24/16kg

Lift:

Dead Lift

0n the 2 min starting at 50%, 10@%50-5@65%-3@75%-3@85%-3@85%+

Skill:

10 min of handstand walking practice.

View Event →
Monday 9/30/2019
Sep
30
5:00 AM05:00

Monday 9/30/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats, heavy KB

10 SDHP, heavy KB

10 KB Swings, American

Workout Warmup:

Back Squats:

On the two min.

5x5 starting at 65%, work your way up to a max set of 5 for the day.

Workout:

2 rounds of:

8 Dead lifts 185/125 (men put 25lb bumpers on outside of collars, Women use 15lb then just slide off for C&J).

5 rounds of Cindy, (5 pullups, 10 pushups, 15 air squats)

8 C&J 135/95

Don’t go up in weight today, just go fast and do perfect reps.


Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

Take 10 min to work on Kipping Ring Dips

View Event →
Sunday Funday 9/29/2019
Sep
29
8:30 AM08:30

Sunday Funday 9/29/2019

Warmup:

Take 10 min to warmup each movement then get after it.

Workout: Andrew Harper

Background: This Hero WOD is dedicated to PC Andrew Harper who paid the ultimate price in the line of duty on August 15, 2019. Harper, a rapid response police officer with the Thames Valley roads and traffic command (UK) was killed after he was struck by a car while trying to stop burglary suspects near Reading just four weeks after his wedding.

His wife, Lissie, released a tribute to him on Monday night, August 19, 2019, calling him “the kindest, loveliest, most selfless person”.

We first found this workout posted by CrossFit Fallow @crossfitfallow (Lincoln, UK) 3 days after his passing. The WOD was designed by Ellie Drakes and Martin James (a CrossFit Fallow member and fellow police officer) to honor Andrew.

For Time

  • Buy-In: 1,000 meter Run, 800 m run pattern +150…close enough.

    Then:

  • 4 Rounds of:

  • 28 Burpees

  • 28 Pull-Ups

  • 28 Kettlebell Swings (24/16 kg)

  • 28 AbMat Sit-Ups

  • 28 Air Squats

  • 28 Push-Ups

  • 28 Alternating Jumping Lunges

  • 28 Double-Unders

  • Cash-Out: 1,000 meter Run

    Modify movements where necessary

View Event →
Saturday 9/28/2019
Sep
28
7:00 AM07:00

Saturday 9/28/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

coaches choice

Workout Warmup:

9 min EMOM

8 Devil Presses, you pick weight

10 DB Curls, you pick weight

150 m run

Workout:

18 min AMRAP

18 Dumbbell Snatches 50/35lb. (alternating)

9 T2B

18 OH lunges w/Dumbbell 50/35lb

150 m run or Row

View Event →
Friday 9/27/2019
Sep
27
5:00 AM05:00

Friday 9/27/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB push ups

10 goblet squats

10 burpees

Workout Warmup:

Bench Press:

Warm up to 70% then on the 2 min do:

5@75%, 3@80%, 3@85%, 2@90%, max set @70%

Workout:

AMRAP in 12 minutes

2 Barbell Complexes (135/95 lb)*(bar does not rest on the ground between complexes)

8 Pull ups, Chest-to-Bar Pull-Ups, if you can.

150 m run

*1 barbell complex comprises of:

1 Dead Lift

1 Power Clean(from ground, touch and go)

1 Jerk

1 Front squat

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

5 rounds of

1 rope climb

5-10 strict dips on fixed bars.

View Event →
Thursday 9/26/2019
Sep
26
5:30 AM05:30

Thursday 9/26/2019

Where did Tabata come from?

Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.

To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).

The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically (that is, in muscle strengthening). The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories—and it only takes four minutes of pushing yourself to the absolute limit four or five days a week. Hence, we have the popularity of the Tabata 20-10 workout (20 seconds of exercise, 10 of rest—and repeat).

How is tabata used?

Tabata has evolved since the 1990s, not in execution, but in the exercises that are incorporated in training. They are now more intense than pedaling a stationary bike at full speed, which was the main exercise in Dr. Tabata's research. Nowadays, a combination of advanced exercises—such as burpees, medicine ball slams, lunges, and kettlebell swings—are performed at maximum effort, making the 4-minute session of self-inflicted torture that much more intense.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min EMOM

Barbell curls, you pick weight

Tricep extensions with single dumbell , you pick weight

Workout and Endurance:

Tabata:

Ball Slams, 30/20lb

Sit-ups, palms on the ground

Strict press, empty bar 45/35lb, mod to 15lb bar if necessary.

Back Squats with empty bar 45/35lb

20 seconds of work, 10 sec of rest for eight rounds. One minute of rest between each exercise.

Your score is the sum of the lowest rep count for each movement.

Lift and Skill:

Make up a lift and skill you missed this week.

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Wednesday 9/25/2019
Sep
25
5:00 AM05:00

Wednesday 9/25/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

barbell warmup, snatch warmup

Workout Warmup:

10 min EMOM

Complex of 1 hang power+1 power from ground+1 snatch (squat). Start light and build as you go.

Workout:

For Time

10-8-6-4-2 reps of:

Snatches 95/65, RX+115/75, RX++135/95 lb

25 Double-Unders

Immediately after, 2-4-6-8-10 reps of:

Thrusters 95/65, RX+115/75, RX++135/95 lb

25 Double Unders

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, drop the bar, then perform a clean)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

Accumulate 12 rope climbs, do Sled push up and back on turf, 90/50lb after each 3 rope climbs.

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Tuesday 9/24/2019
Sep
24
5:00 AM05:00

Tuesday 9/24/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

150 m run

80’ waiters walk, length of rig and back

10 KB snatches

10 KB situps, extended arm

150 m row

Workout Warmup:

8 min EMOM

Power clean + Squat clean on the minute

Workout:

Furious Five

5 Rounds for Time

5 Deadlifts 135/95, RX+155/115, RX++185/135 lb

5 Power Cleans 135/95, RX+155/115, RX++185/135 lb

5 Bent-Over Rows 135/95, RX+155/115, RX++185/135 lb

5 Barbell Push-Ups, (hands on barbell) don’t let it roll!

5 Bar-Over Burpees (lateral)

25 cal row

Endurance:

6 rounds for time

100m Farmers carry, 32/24kg kb,(20/16kg kb)

20 Russian Twist (Total) w/bumper,25/15lb

10 Burpees to Plate (45lb)

25 squats w/bumper 25/15lb


Lift:

10 min EMOM

2 Snatches on the minute(squat) one from hang 2nd from ground.

Skill:

Accumulate 25 C2B pullups. No singles.

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Monday 9/23/2019
Sep
23
5:00 AM05:00

Monday 9/23/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats, heavy KB

10 SDHP, heavy KB

10 KB Swings, American

Workout Warmup:

Front Squats: 5x5 starting @60%, work your way up to a heavy set of 5.

Workout:

400 m run or 500 m row buy in

21-15-9

KB Snatches, 24/16 kg

Wall Balls

50 m waiters walk after each round, 24/16 (to the far corner of the turf and back).

400 m run or 500 m row cash out. Do what you didn’t do for buy in.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 90% of your 7-RM weight

*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

50’ hand stand walking

or 10 min of practice

View Event →
Sunday Funday
Sep
22
8:30 AM08:30

Sunday Funday

Warmup:

Row: 250M

7 Burpee Plate Jump

7 Ball Slam: 7 (30/20)

Every 2:00 for 6 Intervals

Workout;

For time

100 cal row

80 wall ball, 20 / 14 lb.

60 GHD Sit ups or V-ups

40 box jump over, 24" / 20"

50 Overhead walking lunge double KB 20/12kg


View Event →
Saturday 9/21/2019
Sep
21
7:00 AM07:00

Saturday 9/21/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

8 min EMOM

2 clean and jerks on the minute working up to workout weight +

Workout:

Three 3-minute AMRAPs

  • From 0:00-3:00

  • 10 Wall Ball Shots (30/20 lb)

  • 10 calorie Row

  • Rest 2 minutes

  • From 5:01-8:00, perform:

  • 5 Clean and Jerks (135/95 lb)

  • 10 calorie Row

  • Rest 2 minutes

  • From 10:01-13:00,

  • 5 Thrusters (95/65lb)

  • 10 calorie Row

Start each AMRAP from beginning

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Friday 9/20/2019
Sep
20
5:00 AM05:00

Friday 9/20/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 KB snatches

10 KB push ups, one hand on KB

10 KB sit ups, KB extended above chest.

Workout Warmup:

Bench Press:

On the 2 min

5@75%, 4@77%, 3@80%, 2@85%, 1@90%, 1@ max effort

Alternate workout warmup:

4 rounds of:

15 back extensions on GHD

30 sec max effort on Ski Erg

5 devil presses

Workout:

10 Rounds for time

3 Power Snatch 95/65, RX+115/75, RX++135/95

5 HSPU, RX+Strict HSPU

7 Box Jumps (24/20)

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.

View Event →
Thursday 9/19/2019
Sep
19
5:30 AM05:30

Thursday 9/19/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

9 min EMOM

150 m row sprint

10 strict Pull ups, use rings or light band if necessary

10 AKBS 24/16kg (American)

Workout Endurance:

Complete as many rounds as possible in 20 mins of:

10 Burpees

20 Slam Balls

30 AbMat Sit-ups

40 Double Unders

50 Walking Lunges, or in place.

Lift and Skill:

Make up a lift and skill you missed this week

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Wednesday 9/18/2019
Sep
18
5:00 AM05:00

Wednesday 9/18/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds

25 DU’s

10 SDHP/kb

10 kb C&J

10 ring rows

Workout Warmup:

10 min EMOM

1 hang power clean + 1 Powerclean clean from ground, warmup to 50%, increase weight each round as you are able.

Workout:

12 min AMRAP

40 Double Unders

20 dead lifts 135/95, RX+155/105

10 Power Cleans 135/95, RX+155/105

400 m run

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

1000 m on Ski Erg

View Event →
Tuesday 9/17/2019
Sep
17
5:00 AM05:00

Tuesday 9/17/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 air squats

10 push ups

10 V-ups

5+strict pullups

Workout Warmup:

Set up stations and warmup the movements

Workout and Endurance: Coaches please start the WOD 20 min into class.

Zeus

Two rounds, Hero 3 Rounds for time of:

30 Wall-Ball Shots, 20/14

30 Sumo-Deadlift High Pulls, 75/55

30 Box Jumps, 20" for everyone

30 Push Press, 75/55

30 Calorie Row

30 Push-ups

10 Bodyweight Back Squats, racks OK

35 min time cap.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The "Zeus" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

Lift:

5x5 Overhead squats, start at 55% and work up to a heavy set of 5.

Skill:

4 rounds of

10 strict Pullups

15 GHD Back extensions

10 dips

30 sec max effort on Ski Erg.

View Event →
Monday 9/16/2019
Sep
16
5:00 AM05:00

Monday 9/16/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 goblet squats, heavy

Weighted Sled push, up and back on turf.

Workout Warmup:

Back Squat 4-2-4-2-4-2

4s at about 75-80%

All the 2s from 80-90% gradually building

*Goal is to build steadily on our 2-Rep, where the sets of 4 stay constant:

Workout:

As many reps as possible in 12 minutes of:

2 DB snatch, 50lb 35lb

2 Toes to bar

4 DB snatch,

4 Toes to bar

*Continue adding 2 each round until 12 minutes.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4-5 reps @ your 7-RM Back Squat Weight

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

Work on two goats for 20 min.

View Event →
Sunday Funday 9/15/2019
Sep
15
8:30 AM08:30

Sunday Funday 9/15/2019

Warmup:

30 sec of work, 30 sec of rest for 5 rounds rotating between:

Tire Sledge hammers

Assault bike

Ski Erg or bent over row

Sled push

Double unders

Rope rows or 2 rope climbs

Workout:

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

10 V-ups or GHD situps

12 Bench press, 1/2 body weight


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