IRON MOUNTAIN FITNESS

12/31/16

McGHEE Partner WOD

​

30 Min AMRAP:

5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

- Partners alternate rounds - 

​

12/30/16

Strength: 1 RM Power Clean/Squat Clean

​

For Time:
1000 M Row
:60 Max Pullups
50 GHD Hip Extensions (25/15 plate)
500 M Row
:60 Max Pullups
25 GHD Hip Extensions (25/15 plate)

​

12/29/16

Strength: 1 RM Front Squat

​

For Time:
10 Squat Cleans (135/95)
50 GHD Situps
8 SC
40 GHD Situps
6 SC
30 GHD Situps
4 SC
20 GHD Situps
2 SC
10 GHD Situps

​

12/28/16

Strength: 1 RM Bench Press

​

1 Rep Max DL

​

12/27/16

Strength: 1 RM Press

​

10 Minute AMRAP:
25 Double Unders
12 Wall Ball (20/14)

​

12/26/16

Strength: 1 RM Back Squat

​

8 Minute AMRAP:
21 Hand-Release Push ups
15 KB Swings (72/53)
9 Toes-to-Bar

​

12/24/16

MATT 16

​

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

12/23/16

Strength: 3 RM Power Clean/Squat Clean

​

27-21-15:
Thrusters (95/65)
Pullups

​

12/22/16

Strength: 20 Rep Front Squat/Press 

​

10 Minute AMRAP:
15 Power Clean (95/75)
25 Double Unders
10 Push ups

​

12/21/16

Strength: 20 Rep Bench Press

​

5 Rounds
0:30 Lunges, 0:30 off
0:30 Rope Climb, 30 off
0:30 Ring Dips, 30 off

​

12/20/16

Strength: 5 RM Barbell Row

For Time:
7500m Row

​

12/19/16

Strength: 20 Rep Back Squat

​

"Fight Gone Bad"

​

12/17/16

Christmas Team WOD

​

12 Days of Christmas:

1 300m Row/Run

2 Snatch (155/105)

3 Thrusters (155/105)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest to Bar Pullups

8 KB Swings (70/53)

9 Box Jumps (24/20)

10 HSPU

11 Ground to Overhead (155/105)

12 Man Makers (45/35 DB)

​

12/16/16

Strength: 3RM Power Clean/Squat Clean

​

4 Rounds:
200-ft Farmer's Carry (65/45 DB)
20 Alternating DB Snatch (65/45)
1:00 Plank Hold

​

12/15/16

Strength: 20 Rep Front Squat/Bench Press 

​

7 Minute AMRAP:
10 SDLHP (135/95)
10 Toes to bar

- 3 Minute Rest - 

7 Min AMRAP:
Burpees

​

12/14/16

0 Minute AMRAP:
500m Row
Max Reps Double Unders

Partner WOD-alternate- controlled by Rower. Max distance rowed and total Double Unders 

​

12/13/16

Strength: 5 RM Barbell Row

​

"Grace"
For Time
30 C&J (135/95)

​

12/12/16

Strength: 20 Rep Back Squat/Press

​

5 RFT:

10 Deadlift @60% of 1 RM

10 Box Jumps (24/20)

10 DB Bench (65/45)

​

12/10/16

Strength: Make-up Day

​

TOM

25 Min AMRAP:

7 Muscle-ups

11 Thrusters (155/115)

14 Toes to Bar

​

12/9/16

Strength: 5RM Barbell Row

​

20 Minute AMRAP:

50 Double Unders
100-ft Walking Lunge
100-ft Bear Crawl

​

12/8/16

Strength: 20 Rep Front Squat/Bench Press

​

50-40-30-20-10:
GHD Situps
KB Swings (72/53)

​

12/7/16

Strength: Skill Work/Mobility

​

7 Minute AMRAP:
1 Snatch (205/155)
3 Clean and Jerk (205/155)

​

12/6/16

Strength: 3RM Power Clean/Squat Clean

​

"Chelsea"

30 Minute EMOM:

5 Pullups
10 Pushups
15 Squats

​

12/5/16

Strength: 20 Rep Back Squat/Press

​

For Time:

400 m row/1 min rest
800m row/2 min rest
1200/3 min rest
1600m row

12/3/16

Strength: Make-up Day

​

4 RFT:

400m Row

10 KB Swings (70/55)

50' OH Walking Lunge (115/75)

10 Burpees

50' OH Walking Lunge

​

12/2/16

Strength: 3RM Power Clean/Squat Clean

​

40-30-20-10:
Toes to Bar
Wall Ball (20/14)
- Rest 5 minutes - 
40-30-20-10:
Hip Extensions (25/15 plate)
Wall Ball (20/14)

​

12/1/16

Strength: 20 Rep Front Squat/Bench Press

​

21-15-9:
Deadlift (275/185)
Burpees over barbell

11/30/16

Strength: Mobility/Skill Work

​

10 Minute AMRAP:
50 Double Unders
12 Russian KB Swings (72/53)

- Rest 5 minutes - 

5 Minutes of Rowing
5 Minutes of Push Press (115/80)
No rest between these 2 exercises - 

​

11/29/16

Strength: 5 RM Barbell Row

​

Every 2 Minutes for 10 Minutes (5 Sets):

1 High Hang Snatch (Power or Squat)

1 Hang Snatch

1 Snatch 

10 minute EMOM:

3 Power Snatch (135/95)

​

11/28/16

Strength: 20 Rep Back Squat/Press

​

For Time:
100 Chest to Bar
100 HSPU
100 GHD Situps
100 Pistols, alternating

​

11/26/16

HANSEN

5 RFT:
30 KB Swings (2 pood)
30 Burpees
30 GHD Sit-ups

​

11/25/16

Deck of Doom

​

11/23/16

Strength: 20 Rep Bench Press

​

Tabata Row
Rest 1 Minute
Tabata Squats
Rest 1 Minute
Tabata Row
Rest 1 Minute
Tabata Squat

11/22/16

Strength: 3 Power Clean/Squat Clean

​

Battle of the Barbells
WOD 2:

Elite/RX – 8 min time cap, RX – 11 min time cap
160’ KB farmers carry 
21 KB thrusters (53/35)
21 T2B
160’ KB farmers carry
15 KB thrusters
15 T2B
160’ KB farmers carry
9 KB thrusters
9 T2B

Scaled – 8 min time cap (We can give 12)
160’ KB farmers carry 
21 KB swings (53/35)
21 Knees to Chest
160’ KB farmers carry
15 KB swings
15 Knees to Chest
160’ KB farmers carry
9 KB swings
9 Knees to Chest

​

11/21/16

Strength: 20 Rep Back Squat/Press

​

Battle of the Barbell WOD 5

For Time:
100 Double Unders
30 Pullups(20pullups)
15 OHS (135/95)(95/65)

- 5 minute rest - 

Deadlift:
10-5-3-1-1-1-3-5-10

​

11/19/16

Strength: Make-Up Day

​

4 Min AMRAP:

1 Rope Climb

10 Alt DB Snatch (65/45)

- 2 Min Rest - 

4 Min AMRAP:

10 GHD Hip Extension (25/15)

10 GHD Sit-ups (20/14)

- 2 Min Rest - 

4 Min AMRAP:

5 Front Squat (135/95)

10 Box Jumps (24/20)

​

11/18/16

Strength: 20 Rep Front Squat and 20 Rep Press

​

From Melee Competition

For Time:
100 Wall Ball (20/14)(14/10)
80 Deficit HR Pushups (HR Pushups) 
60 Box Jump Overs (24/20)
40 Lateral Burpees over BB
20 Thrusters (135/85) (95/55)

​

11/17/16

Strength: Mobility/Skill Work

​

Bench Press
50 Reps@ 80% of 1RM in as few sets as possible 
(Max of 12, if more than 12 add weight)

50 Reps of strict pull-ups as few sets as possible

Alternate between Bench Press and Pullups

​

11/16/16

Strength: 3 Power Clean/Squat Clean

​

15 Minute AMRAP:
Row 500m
12 Goblet Squats (53/35)
15 Toes-to-Bar

​

11/15/16

Strength: 5 RM Barbell Row

​

For time:
21 Snatches (155/115) 
- Rest 3 minutes - 
15 Snatches (155/115)
- Rest 3 minutes - 
9 Snatches (155/115)

​

11/14/16

Strength: 20 Rep Back Squat

​

From CF Melee Competition

Partners
8 Minute AMRAP
3-6-9-12-15-18, etc…
DL (185/135)(135/95)
Static Handstand Hold (Static Pushup Hold)

- 5 Minute Break - 

7 minute G2O 1 RM (Partners alternate attempts)

​

11/12/16

Strength: Makeup

​

25 Min AMRAP:
25 Steps, Single arm DB OH Lunges (35/25)
25 Calorie Row
25 Weighted Abmat Situps (25/15 DB)

​

11/11/16

Strength: 1 RM Hang Power Clean/Hang Squat Clean

​

TK
20 Minute AMRAP:
8 Strict Pullups
8 Box Jumps (36/30)
12 KB Swings (72/53)

​

11/10/16

Strength: Mobility/Skill Work

​

7 RFT:
3 Power Cleans (135/95)
6 Push Ups
9 GHD Situps
12 Air Squats

​

11/9/16

Strength: 1 RM Press/Push Press/Push Jerk

​

Back Squats 
50 Reps @80% of 1RM
in as few sets as possible
Rest 2 minutes between sets
Max of 12 reps/set
Add weight if more than 12 reps

​

11/8/16

Strength: 1 RM Hang Power Snatch/Hang Squat Snatch

​

21-15-9:
Deadlift (225/155)
Bar Facing Burpees
 

11/7/16

Strength: 1 RM Front Squat/5x5 Split Squat

​

5 RFT:
100 Double Unders (200 Singles) 
100-ft Walking Lunge (33 steps)

​

11/5/16

Strength: Make-up Day

 

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

​

11/4/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

​

Death by Press 
- at 50% of 1RM - 

​

11/3/16

Battle of the Barbells Event 1

For Time:
40 Calorie Row
40 Deadlifts (185/115)
40 Box Jump Overs (24/20)
40 Wall Ball (20/14)
20 Bar Muscle Ups 
40 Wall Ball (20/14)
40 Box Jump Overs (24/20)
40 Deadlifts (185/115)
40 Calorie Row

​

11/2/16

Strength: 3RM Front Squat/5x5 Split Squats

​

3 RFT:
400 M Run
21 Burpees
21 KB Swings (53/35)

​

11/1/16

Strength: 3RM Hang Power Snatch/Hang Squat Snatch

​

5 RFT:
10 Squat Cleans (95/65)
60 Plank Hold
10 Squat Cleans (95/65)
60 Second Hang from pull up bar

10/31/16

Strength: 3RM Press/Push Press/Push Jerk

 

ARTIE
20 Minute AMRAP:

5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Thrusters (95/65)

​

10/29/16

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

​

10/28/16

Strength: 5 RM Front Squat/5x5 Split Squats

Each for time

250 M Row
500 M Row
1000 M Row
500 M Row
250 M Row
- Rest 1 minute between each - 

​

10/27/16

Strength: 3RM Thruster (For LMG Challenge)

​

LMG Baseline WOD:
Max Bent-Arm Hang

- 2 minute rest - 

For Time:
400 M Run
60 Double Unders/Singles
50 Abmat Situps
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Hand Release Pushups
10 Wall Ball (20/14)

​

10/26/16

Strength: Mobility/Skill Work

​

3 RFT:

10 Knees to Elbows
10 Power Snatch (155/115)
10 Knees to Elbows
10 Burpees

​

10/25/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

​

4 RFT:
50 M Weighted Lunge (45/35 DB)
150 M Farmer's Carry (45/35 DB)

​

10/24/16

Strength- 5RM Press/Push Press/Push Jerk

​

16 Minute EMOM (8 sets of each)
- Alternate on the Minute - 
3 Front Squat @ 80% of 1 RM
3 Box Jumps (as high as possible)

​

10/22/16

Wheeler WOD

​

21 4-count Flutter Kicks (21 Gun Salute)
2100m Run
Followed by:
4 Rounds (4 sons)
10 Pull-ups (Month - October)
22 Sit-ups (Day - 22nd)
15 Push-ups (Year - 2015)
11 Burpees (Bronze Stars - 11)
20 Air Squats (Years of Service - 20)

​

10/21/16

Strength: 1RM Hang Power Clean/Hang Squat Clean

​

"Amanda"
9-7-5:
Muscle-Ups
Snatch (135/95)

​

10/20/16

Strength: Mobility/Skill work

​

For Time:
100 Double Unders
25 Toes to Bars
25 DL (225/155)
50 Box Jump overs (24/20)

​

10/19/16

Strength- 1RM Hang Power Snatch/Hang Squat Snatch

​

Bench Press

5 Minute EMOM:
75% x 2 Reps (2 sec pause at bottom)
- Rest 2 Minutes - 
10 Min EMOM:
80% x 1 rep (add weight as able)

​

10/18/16

Strength- 1RM Front Squat/5x5 Split Squat

1 Round of each for 3 min (12 total minutes):

Run 400 M (each round)

-then max reps:
KB Swings (53/35)
Push Press (115/75)
Back Squat (115/75)
KB Swings (53/35)

​

10/17/16

Strength: 1RM Press/Push Press/Push Jerk

​

20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
20 Pulls on Rower

(Score is Calories Rowed)

​

10/15/16

For Time:

800 M Run

100 Pushups

100 Meter Bear Crawl

800 M Run

50 HSPU

50 M Handstand Walk

800 M run

​

10/14/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

​

1 Min Max Reps Burpees

- 3 Minute Rest - 
1 Mile Run Time Trial

​

10/13/16

Strength: Mobility/Skill Work

​

Turkey ThrowDown Event 3 (Partner WOD)

6 Min AMRAP:
P1- 10 KB OHS Each Arm (35/25) (25/15) 
P2- 75 Double Unders/125 Singles
Reverse roles. Both partners must be finished with movement before switching

-Then - 

4 RFT (each partner completes entire round, then alternate):
20 Pullups (Jumping Pullups)
200m Farmer's Carry w/DBs (45/30)(30/20)

​

10/12/16

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

​

15 Minute EMOM:

Back Squat

5 Minutes:

1 Rep of 10 Second Hold @ 120% 
then 
10 Minutes:

2 Reps @ 80% of 1 RM
- Hold for 2-3 Seconds in the bottom - 

​

10/11/16

Strength: 3 RM Press/Push Press/Push Jerk

​

Partner WOD from Turkey ThrowDown

8 Minute AMRAP:
P1- Max Reps Squat Clean (135/85)(95/55)
P2-Hold Willow OH (100/60)(60/40) 
-then-
2 Minute AMRAP:
Max Reps Wall Balls (20/14)(14/8)

​

10/10/16

Strength: 3 RM Front Squat/5x5 Split Squat

​

21-18-15-12-9-6-3:
Double Unders
GHD Situps
Deadlifts (185/135)

​

10/8/16

Strength: Make-up Day

 

THE SEVENS (with Partner/Partner runs 400 m while the other is working)

Seven rounds for time of:

7 HSPU
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/185)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

​

10/7/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

​

5 RFT:
15 Chest to Bar Pullups
30 Alternating Pistols

​

10/6/16

Strength: Mobility/Skill Work

​

12-9-6 Reps:
Squat Snatches (165/125)
Bench Presses (225/155)

​

10/5/16

Strength: 5RM Front Squat/Split Squat

​

3 RFT:
400 M Run 
20 Box Jumps (30/24)
10 Ring Dips

​

10/4/16

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

​

10 RFT:
5 Power Cleans (155/105)
10 Walking Lunges

​

10/3/16

Strength: 5 RM Press/Push Press/Push Jerk

​

Every 90 seconds for 8 total rounds:

4 Rounds of

3 Front Rack Hold at 120% of 1RM (Hold for 3 deep breaths or about 10-15 seconds)
then 4 Rounds of

2 Front Squat from Dead stop at 90% of 1 RM

​

10/1/16

Strength: Make Up Day

​

CRAIN

​

2 RFT:
34 push-ups
50-yard sprint
34 deadlifts (135/95)
50-yard sprint
34 box jumps (24/20)
50-yard sprint
34 clean and jerks (95/65)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots (20/14)
50-yard sprint
34 pull-ups
50-yard sprint

9/30/16

Strength: 1 RM Front Squat

​

For Time:
1 Round of 
100 double-unders
50 squats
25 Push Press (95/65)

Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press

Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press

​

9/29/16

Strength: 1 RM Hang Power Snatch

​

"Freestyle Fran"
45 Reps of each for time:
Thrusters (95/65)
Pullups

​

9/28/16

Strength: 1 RM Bench Press

​

3 Minute AMRAP:
10 KB Swings (53/35)
10 Abmat Situps
10 Pushups

- 1 Minute Rest - 

4 Minute AMRAP:
8 of Each

- 1 Minute Rest - 

5 Minute AMRAP:
6 of Each

​

9/27/16

30 Minute EMOM:
- Alternate on the minute - 
15 Cal Row
15 Burpees

​

9/26/16

CrossFit Total

​

9/24/16

Strength: Make-up Day

 

BOWEN

3 RFT:
800 M Run
7 Deadlift (275/185)
10 Burpee Pullups
14 Single Arm Kettlebell Thrusters (7 each arm)
20 Box Jumps (24/20)

​

9/23/16

Strength: 20 Rep FS/Bench Press 

​

20 Minute AMRAP:
400 M Run
20 GHD Situps
10 OHS (95/65)

​

9/22/16

Strength: Mobility/Skill Work

​

Granite Games Event 5
with a partner

20 SC&J (185/125)
15 SC&J (205/135)
10 SC&J (225/145)

​

9/21/16

Strength: 1 RM Weighted Pullups/5x5 Neg. PUs

​

10 Min AMRAP:
10 Power Snatch (95/65)
10 Burpees

​

9/20/16

Strength: 20 Rep Back Squat/Press

​

5 Sets of 10 BP with 
Earthquake Bar
- 1 minute rest between each - 

and/or 20 Reps with either Push Sled, Pull Sled, Yoke or Tire Flip

​

9/19/16

LMG Testing Day

​

Strength: 3RM Thruster 

​

LMG Baseline WOD:

Max Bent-Arm Hang

- 2 minute rest - 

For Time:
400 M Row
60 Double Unders/Singles
50 Abmat Situps
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Hand Release Pushups
10 Wall Ball (20/14)

​

9/17/16

Strength: Make-Up Day

​

For Time:

3 Rounds:

200M Run

21 GHD/AbMat

12 Slosh Walking Lunges

-Rest 5 Min - 

3 Rounds:

14 Alt. DB Snatch (45/35)

7 Ring Dips

- Rest 5 Min - 

9-15-21:

Bar-facing Burpees

Toes 2 Bar

SDLHP (75/55)

​

9/16/16

Strength: 20 Rep FS/Bench Press 

​

10 Minute AMRAP:
8 KB Swings (53/35)
8 Push Press (95/65)
25 Double Unders (50 Singles)

​

9/15/16

Strength: Mobility/Skill Work

​

GG Event 12
For Time:
Calorie Row (50/40)
25 Box Jump Overs (30/24)
15 OHS (185/125)

​

9/14/16

Strength- 3 RM Weighted Pullups/5x5 Neg, PUs

​

PK
5 RFT:
10 Back Squats (225/155)
10 DL (275/185)
400 M Sprint
- Rest 2 Minutes between Rounds - 

​

9/13/16

No strength

Granite Games Event 1
With Partner, Row 10K

​

9/12/16

Strength: 20 Rep Back Squat/Press

​

From 0:00 to 3:00, Perform 3 Rounds:
3 pullups
6 pushups
9 Squats

 - From 3:00 to 6:00, Perform 3 Round:
4 Pullups
8 Pushups
12 Squats

​

- Continue as long as possible until you 
cannot complete 3 rounds within 3 min.
- Every 3 minutes add 1 Pull, 2 Push, 3 Squats

​

9/10/16

Strength: Make-up Day

 

Granite Games Event 9

12-9-6-3:
Hang Clean (155/105)
Shoulder to Overhead (155/105)
Ring Muscle Ups

​

9/9/16

Strength: Mobility/Skill Work

 

Granite Games Event 3

For Time:
200 Double Unders
100 Alternating DB Squat Snatch (70/45)
200 Double Unders

​

9/8/16

Strength: 5 RM Weighted Pullups/5x5 Neg. PUs

 

Granite Games Event 4
5 RFT:
2 Legless Rope Climbs
4 Deadlift (405/265) 
8 Burpees over bar

9/7/16

Strength: 20 Rep Back Squat/Press 

​

15 Minute EMOM:
1 Snatch Pull w/pause
1 Snatch Pull
1 Snatch

​

9/6/16

Strength: 5 RM Barbell Row

​

For Time: 

1000 M Row
30 OHS (135/95)
30 Chest to Bar Pullups
500 M Row
15 OHS
15 Chest to Bar Pullups

​

9/5/16

Team WOD

9/3/16

"RJ"

​

5 RFT:

800 M Run

5 Rope Climbs

50 Push-ups

​

9/2/16

Strength: 20 Rep Back Squat/Press

​

"Karen"
150 Wall Ball

- 3 minute Rest - 

then
"Annie" 
50-40-30-20-10
Double Unders
Abmat Situps

​

9/1/16

Strength: Mobility/Skill Work

​

For Time:
50 Box Jumps (24/20)
25 HSPU
40 Box Jumps
20 HSPU
30 Box Jumps
15 HSPU
20 Box Jumps
10 HSPU
10 Box Jumps
5 HSPU

8/31/16

"EVA"

5 RFT:
800 M Run
30 KB Swings
30 Pullups

​

8/30/16

Strength: 1RM Weighted Pullups/5x5 Neg. PUs

​

15 Minute EMOM:
1 Clean pull w/pause 
1 Clean Pull
1 Clean

​

8/29/16

Strength: 20 Rep Front Squat/Bench Press 

 

5 RFT:
10 Hang Power Snatch (75/55)
20 Pushups
30 Double Unders

​

8/27/16

Foundational Movements Class

8/26/16

Strength: 3 RM Barbell Row

​

1000 M Row
then 5 Rounds:
20 Hip Extensions/GM
:20 Max Hollow Hold
20 Box Jumps (24/20)
:20 Max Plank Hold from Hands

​

8/25/16

Strength: 20 Rep Back Squat/Press 

​

5 Rounds, Each for Time:
Run 800 M
- rest 3 minutes - 

8/24/16

Strength: 3 RM Skill Work/Mobility

​

"Back and Forth"
- 2 Rounds of each pair before moving on - 

20 Thrusters (115/85)(95/65 Masters)(75/55 Scaled) 
12 Bar Muscle Ups (20 pull-ups or 30 Ring Rows

20 Toe to Bar (30 Weighted Situps)
20 Overhead Squats (115/85)(95/65 Masters) (75/55 Scaled)

10 Squat Snatch (135/95) (95/65 Masters/Scaled)
20 Bar Facing Burpees

20 Bar Facing Burpees 
10 Squat Clean (185/125) (135/85 Masters/Scaled)

​

8/23/16

Strength: 3 RM Weighted Pullups/5x5 Neg. PUs

​

"Bear Down" from BCB

4 Rounds in 9 minutes for total weight

1 Squat Clean 
1 Shoulder to Overhead
1 Back Squat 
1 Shoulder to Overhead
1 Overhead Squat

​

8/22/16

Strength- 20 Rep FS/Bench Press

​

"All In" from Beer City Beatdown

Teams of 4 (2 athletes work at a time)
- Teams may divide each couplet in any fashion. However, the team may not progress to the next couplet until all reps in the previous couplet have been completed.

​

For Time: 

100 Cal Row
75 KB Snatch (alt) (53/35 Rx/Masters)(35/26)

100 Box Jumps (30/24)(24/20 Masters/Scaled)
50 S2O (155/95)(135/75 masters)(95/55)

100 Wall Balls (20/14)
50 DL (275/175) (225/145 Masters/Scaled)

​

8/20/16

Strength: Make-up Day

HAPPY 70th TRUDY!

For Time:

70 Thrusters (75/55)

70 Cal Row

70 Pull Ups

70 Double Unders

70 You pick!

​

8/19/16

Strength: 20 Reps of Back Squat/Bench Press

​

3 Rounds:
- 1 Minute of Max reps of each -

KB Swings (53/35)
GHD/Abmat Situps
Row for Calories 
Slam Balls
Walking Lunge Steps

- 1 Minute Rest between rounds - 

​

8/18/16

Strength- Skill work/Mobility

​

Endurance WOD:

Run or Row
2 Mile Time Trial

​

8/17/16

Strength- 5RM Barbell Row

​

From the 2015 Beer City Beatdown

As a team of 4, 2 partners start from each end

For time:

100 Wall Ball (20/14)(14/10) 
100 Toes to Bar (hanging knee raises) 
400 Double Unders (600 singles) 
100 Shoulder-to-over (135/95)(95/55) 
100 Box Jump over (30/24)(30/24)

​

8/16/16

Strength: 5 RM Weighted Pullups/5x5 Neg. PUs

​

7 Minutes for 1 Rep Max of:
Snatch +

Hang Snatch +
Overhead Squat
- 2 minute rest - 
"Isabel" 

30 Power Snatch (135/95)

​

8/15/16

Strength: 20 Reps Front Squat/Press

21-15-9:
Hang Power Cleans (115/85)
Chest to Bar Pullups

​

8/13/16

JOSHIE:

3RFT:

21 DB Snatch (right arm) (40/30#)
21 L Pull-ups
21 DB Snatch (left arm) (40/30#)
21 L Pull-ups

​

8/12/16

SMALL
3 RFT:
1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run

​

8/11/16

Strength: 1 RM Hang Power Snatch

​

Endurance WOD:

10 200 M Sprints
- Rest as needed between sprints - 

​

8/10/16

Strength: 1 RM Front Squat/OHS

Partner WOD For Time:
10 DL each partner (225/125, 185/95) 
25 Burpees (total)
Lift and toss (60/6ft wall)(40/4ft wall)
8 DL

40 Burpees (100/6, 60/4)
6 DL

50 Burpees
Lift and toss (150/6, 100/4)

​

8/9/16

Strength: 1 RM Power Clean

​

Strength WOD:
1 RM Back Squat 
1 RM Press
1 RM Bench Press

​

8/8/16

Strength: 1 RM Push Press/Push Jerk

​

3 RFT: 

70 KB Swings (53/35) (35/26)

Run 200 yards holding rope

70 Goblet Squats

Run 200 yards holding rope

- rest 5 minutes - 

1 RM Hang Clean (4 min cap for each partner)

Max Double Unders/Singles (2 min for each partner)

​

8/6/16

Strength: Make-Up Day

​

For Time:

75  Pullups

500 M Row

75 Pushups

500 M Row

50 Pullups

500 M Row

50 Pushups

500 M Row

25 Pullups

500 M Row

25 Pushups

500 M Row

​

8/5/16

Strength: 3 RM Hang Power Snatch

​

CF Games Event 7

"Double DT"
10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

​

8/4/16

Strength: 3 RM Power Clean

​

CF Games Event 4
500 M Swim (Rowing)

- 5 Minute Rest

Event 12  "Suicide Sprint"
840 M Shuttle Sprint

​

8/3/16

Strength: 3 RM Front Squat/OHS

​

CF Games Event 8 
"Climbing Snail"

3 RFT:
500 M Run
2 rope ascents
40 ft tire flip
2 rope ascents

​

8/2/16

Strength- Mobility/Skill Work

​

CF Games Event 6

10 Squat Cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

​

8/1/16

Strength- 3 RM Push Press/Push Jerk

​

CF Games Event 3

For Time:
50 Wall Ball (30/20)
25 Med Ball GHD Situps
200 M Hill Sprint with Med Ball

- 3 Minute Rest - 

Event 10
For Time:
40 Box Jumps
20 Med Ball Cleans

7/30/16

Strength: Make Up Day

 

MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)

​

7/29/16

Strength: 3 RM Power Clean

​

Masters Event 4 & 5

For Time:

22 Toes to Bar
22 Clean and Jerks (95/65)
160 m Shuttle Sprint

- 1 minute rest - 

1 Rep Max Squat Clean

​

7/28/16

Strength: Mobility/Skill Work

​

Endurance WOD:

7K Trail Run
(4.3 Miles)

​

7/27/16

Strength: 3 RM Hang Power Snatch

​

Masters Event 1

For Time:

8 DL
40 GHD Siutps
80 Double Unders
4 Rope Climbs
80 Wall Ball (20/14)
4 Rope Climb 
80 Double Unders
40 GHD Situps
8 DL (365/255)

​

7/26/16

Strength: 5 RM Push Press/Push Jerk

​

EMOM for 12 Minutes:

0-3:00 3 Reps of High Hang Power Clean
3-6:00 3 Reps of Hang Power Clean
6-9:00 2 Reps of High Hang PC + Front Squat 
9-12:00 2 Reps of Hang PC + Front Squat

​

7/25/16

Strength: 5 RM Front Squat/OHS

​

Masters Event 3
4 RFT:
600 M Run
20 Burpee Box Jumps (24/20)

​

7/23/16

Strength: Make up Day

​

"Kelly"
5 RFT:
400 M Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

​

7/22/16

Strength: 1 RM Power Clean

​

5 Rounds for Max Reps:

1 1/2 Body Weight DL
Dips

​

7/21/16

Strength: Mobility/Skill Work

​

5 Rounds of:
1000 M Run/Row
- Rest 3 Minutes - 

​

7/20/16

Strength: 1 RM Front Squat/OHS

​

20 Minute AMRAP:

400 M Run
25 KB Swings (53/35)
25 GHD Situps

​

7/19/16

Strength: 1 RM Hang Power Snatch

​

12 Minute EMOM:
3 position Clean at 65% of 1 RM

​

7/18/16

For Time:
100 C2B Pullups
125 Push Press (95/65)
150 Back Squats (95/65)

- Alternate work/rest on each minute - 

​

7/16/16

Strength: Make Up Day

​

BULGER
10 RFT:
150 M Run
7 Chest to Bar Pullups
7 Front Squat (135/95)
7 HSPU

​

7/15/16

Strength: 3 RM Push Press/Push Jerk

​

For Time:
50 Steps Single Arm DB Overhead Lunge (50/40)
100 GHD Situps
100 GHD Hip Extensions
50 Steps Single Arm DB Overhead Lunge (50/40)

​

7/14/16

Strength:3 RM Hang Power Snatch

​

Endurance WOD

Run/Row:

400 M (Rest 1:1)
800 M (Rest 1:1)
1600 M (Rest 1:1)

​

7/13/16

Strength: Mobility/Skill Work

​

5 RFT:
50 Double Unders
15 DB Squat Cleans (45/35)
15 Burpees
50 Double Unders
- Rest 2 minutes - 

​

7/12/16

Strength: 3 RM Power Clean

​

Strength WOD

5 sets of 10 Bench Press with earthquake bar (Increase weight each set)

- then -

10 Minute EMOM:

1 Rope Climb

​

7/11/16

Strength: 3 RM Front Squat/OHS

​

"Helen"
3 RFT:
400 Meter Run
21 KB Swings (53/35)
12 Pullups

​

7/9/16

Strength: Make Up Day

​

LUKE

​

For time:
400 M Run
15 Clean & Jerk (155/115)
400 M Run 
30 Toes-to-bar
400 M Run 
45 Wallball (20/14)
400 M Run
45 KB Swings (54/35)
400 M Run
30 ring dips
400 M Run
15 Walking Lunge Steps (155/115)
400 M Run

​

7/8/16

Strength: 3 RM Power Clean

​

2 Rounds:

AMRAP 1: 
Jumping Slam Ball
Double Unders
Hollow Rock Hold

AMRAP 2:
Bear Crawl 
DB Thrusters (45/35)
Plank Hold from Hands

- 1 minute of each move
- 1 minute rest between each
- Max reps for each

​

7/7/16

Strength: 3 RM Hang Power Snatch

​

Endurance WOD:

6-10 200 M Sprint
- Recover 90 seconds between each - 

​

7/6/16

Strength: 5 RM Push Press/Push Jerk

​

10 Minute AMRAP:
10 Hang Muscle Snatch (75/55)
10 Box Jumps (24/20)
10 Burpees

​

7/5/16

Strength: 5 RM Front Squat/OHS

​

For Time:

42 MBC (20/14)
21 BW Bench Press
30 MBC
15 BW Bench Press
20 MBC
9 BW Bench Press

​

7/4/16

In teams of 3 or 4: 

1 RM DL

- then

20 Minute AMRAP

50 Rep of each:
Pushups
Abmat Situps
Pullups
Squats

​

- Upon completion of 50 reps of each, the entire teams runs 400 m, when everyone returns, start a new cycle of 50 of each move.

7/2/16

Strength: Make Up for any 1 RM

​

"DIRTY 30"
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/26)
Lunges
Knees to Elbows
Push Press (45/35)
Hip Extensions
Wall Balls (20/14)
Burpees
Double Unders

​

7/1/16

Strength: 1 RM Bench Press

 

Granite Games Qualifier Event 5

14 Min AMRAP:

40 Double Unders

7 Muscle Ups

7 Snatches (155/105)

​

6/30/16

Strength: 1 RM Front Squat

​

Endurance WOD

20 Min AMRAP:
60 on/60 off Run
60 on/45 off
60 on/30 off
60 on/15 off

​

6/29/16

Strength: 1 Weighted Pullups/5x5 Negative Pullups

​

21-15-9:
Deadlifts (225/155)
Overhead WL steps (50/35 DB/KB)
Burpees over BB

​

6/28/16

Strength: 1 RM Hang Power Clean

​

Strength WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

​

6/27/16

Strength: 1 RM Back Squat

​

Granite Games Qualifier Event 4

5-10-15-20-15-10-5:

Overhead Squat (115/75)

Toes to Bar

​

6/25/16

Strength: Make-up Day

​

Granite Games Qualifier Event 4

5-10-15-20-15-10-5:

Overhead Squat (115/75)

Toes to Bar

​

6/24/16

Strength: 1 RM Hang Power Clean

​

Granite Games Qualifier Event 3

12 Min AMRAP:

12 C2B Pullups

8 Deadlifts (245/165)

12 HSPU

8 Deadlifts (245/165)

​

6/23/16

Strength: 20 Rep Press and 20 Rep Back Squat 

​

Endurance WOD:

Time Trial - 2000m Row or 1600m Run

​

6/22/16

Strength: 10-15 Minutes of Mobility or Skill Work

​

10 Minute AMRAP:
12 DB Single Leg DL (6 each leg)
9 DB Hang Squat Cleans
6 DB Push Jerks

​

6/21/16

Strength: 1 RM Weighted Pullups/5x5 Neg. Pullups

​

Strength WOD:

5x5 DB Split Squats

(Rest 60 seconds between sets)
Then 
4 Rounds of:
DB Bench Press x8 reps
(Rest 60 seconds between sets)

​

6/20/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat

​

"Tabata This!"

Tabata Row
- Rest 1 minute
Tabata Squat
- Rest 1 minute
Tabata Pull-up
- Rest 1 minute
Tabata Push-up
- Rest 1 minute
Tabata Sit-up

​

6/18/16

Strength: Make up Day

​

"Jackie"

For Time:
1000 M Row
50 Thrusters (45/35)
30 Pullups

​

6/17/16

Granite Games Week 2 Qualifier Event

 

17 Min AMRAP:

50 Cal Row

50 Wall Balls (20/14)

50 Shoulder to Overhead (115/85)

50 Box Jumps (24/20)
 

6/16/16

Strength: 20 Rep Press and 20 Rep Back Squat 

​

"Griff"
For Time:
Run 800 M
400 M Backwards
800 M

400 M Backwards

​

6/15/16

Strength: Mobility/Skill Work

​

"Chip, Chip, Chip Away" CFK Event 3

Partner WOD

40 Partner Wallballs (20)
60 Deadlifts (185/135)
80 Toes to Rings
100 DUs
50 HSPUs 

​

6/14/16

Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups

​

Alternate Every 90 Seconds:

2 Sled Pull or Push
2 Rope Climbs
- 6 Sets of each - 

​

6/13/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat

​

"Not the Nancy You Know"  (CFK Event 1)

Partner WOD
5 RFT:
400m Run
30 OHS (135/75)

​

6/11/16

Strength: Make Up Day

​

For Time:

Tabata pushups
Run 2 Miles
Bottom to bottom Tabata Squats

​

6/10/16

Granite Games Week 1

​

15 Min AMRAP:

10 Squat Clean and Jerks (135/85)

15 Burpees over Bar

8 Squat Clean and Jerks (185/115)

15 Burpees over Bar

6 Squat Clean and Jerks (225/145)

15 Burpees over Bar

4 Squat Clean and Jerks (275/175)

15 Burpees over Bar

2 Squat Clean and Jerks (305/200)

15 Burpees over Bar

MAX Squat Clean and Jerks (315/205)

​

6/9/16

Strength: 3 RM Hang Power Clean

​

Endurance WOD

For time:
Run 1,600 meters
- Rest 3 minutes
Run 1,200 meters
- Rest 2 minutes
Run 800 meters
- Rest 1 minute
Run 400 meters

​

6/8/16

Strength: 5 RM Weighted Pullups/5x5 Neg. Pullups

​

7 Min AMRAP - Ascending by 2:
2 Cleans (185/135)
2 Box Jump Overs (30/24)

​

3 Minutes:
Max Reps Burpees

​

6/7/16

Strength: Mobility/Skill Work

​

Strength WOD

3-3-3-3-3-3-3

SDLHP

​

6/6/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

​

"Fran"
21-15-9
Thrusters (95/65)
Pullups

​

6/4/16

Strength: Make-up day

​

For Reps:

1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar
2 Minutes of Hang Squat Cleans (45/35)
2 Minutes Burpees
2 Minutes Toes to Bar
1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar

​

6/3/16

Strength: 1RM Hang Power Clean

​

"Diane"
21-15-9:
Deadlift 225#
Handstand Push-ups

​

6/2/16

Strength- 1 RM Weighted Pullups/5x5 Neg. Pullups

​

Endurance WOD

3 RFT:
1000 M Row
800 M Run

​

6/1/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

​

3 RFT:
250 M Row
21 Hip Extensions
21 Abmat Situps
400 M Run

​

​

5/31/16

Strength: Mobility/Skill Work

​

Strength WOD

12 Minute EMOM:

3 Position Snatch/Power Snatch

​

5/30/16

Memorial Day "Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

​

5/28/16

Strength: Make Up

​

10 Min AMRAP:
100 M OH Walking Lunge (45/35) 
30 GHD Situps

​

5/27/16

Strength: Mobility/Skill Work

​

15 Min AMRAP:
5 Box Jumps 30/24
:30 Max Hang Power Snatches 165/115
400m Run

​

5/26/16

Strength- 20 Rep Press and 20 Rep Back Squat

​

Endurance WOD

​

For time:
Run 400 meters
- Rest 1 minute
Run 800 meters
- Rest 2 minutes
Run 1,200 meters
- Rest 3 minutes
Run 1,600 meters

​

5/25/16

Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups

​

10 RFT:
6 Burpees
6 V Situps
6 4-Count Bicycle Kicks

​

5/24/16

Strength: 3RM Hang Power Clean

​

Strength WOD

2 Sled Pull or Push
Every 2 minutes for 24 Minutes
(12 Sets)

​

5/23/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

​

2016 Regional Event 3

For Time:
104 Wall Ball Shots (20/14)
52 Pullups

​

5/21/16

Strength: Make-up Day

 

Regional Nate

10 RFT:
4 Strict Muscle-Ups
7 Strict HSPU
12 KB Snatches (70/53)

​

5/20/16

Strength: 5RM Weighted Pullups/Negative Pullups

​

4 4 Minute Rounds:

15 Box Jumps (24/20)
30 KB Swings (53/35)
Row for Max Calories

- Rest 3 minutes between rounds - 

​

5/19/16

Strength: 20 RM Press and 20 RM Back Squat

​

Endurance WOD

4 Miles

- at 80% of your 5K Time Trial pace - 

​

5/18/16

Strength: Skill work/Mobility

 

Regional Event 5

3 RFT:

400m Run

40 GHD Sit-ups

7 Deadlift (405/275)

 

5/17/16

Strength: 3RM Hang Power Clean

 

Strength WOD:

5-5-3-3-3-1-1-1-1

Thruster

 

5/16/16

Strength: 20 RM Bench Press and Front Squat

 

9-12-15:

OTB Burpees

Power Cleans (135/95)

Pullups

 

5/14/16

Strength: Make up

 

"EVA"

5RFT:

800 M Run

30 KB Swings

30 Pullups

 

5/13/16

Strength- 5 RM Lunge/Split Squat

 

10 Minute AMRAP:

50 Double Unders

10 Back Squats (135/95)

 

5/12/16

Strength: 1 RM Deadlift/Clean

 

Endurance WOD

Run/Row:

10 x 100m Sprints

- Rest 90 seconds - 

 

5/11/16

12 Minute EMOM:

3 Position Clean

- 5 Minutes Rest -

4RFT:

28 Pistols

15 Power Cleans (115/85)

5/10/16

Strength: 3RM Hang Power Snatch

 

Every 2 Minutes for 20 minutes (10 Rounds):

2 Tire Flips

 

5/9/16

Strength: 1 RM Push Press/Push Jerk

 

5 Rounds for reps of:

:30 Max Abmat Situps

:30 Max Box Jumps (30/24)

:30 Max Hollow Rock

- Rest 60 seconds between rounds - 

 

5/7/16

Strength: Make-up Day

 

4 RFT:

400M Run/Row

15 Push-ups

15 AbMat/GHD Sit-ups

15 Wall Ball

 

5/6/16

Friday Night Lights

 

Team WOD

Teams of 3 - Controlled by Runner

12 Minute AMRAP:

400 M Run

Wall Sit (passing plate with other teams)

Push Press (45/35)

- 10 Burpee penalty for dropping plate while in wall sit

 

5/5/16

Strength: 3 RM Hang Power Snatch

 

Endurance WOD

Row/Run/Cycle/Swim

4 x 1200M

- 3:00 Rest - 

 

5/4/16

Strength: 5 RM Lunge/Split Squat

 

5 RFT:

250 M Row

25 Thrusters (45/35)

15 Toes to Bar

 

5/3/16

Strength: 3 RM DL/Clean

 

Strength WOD

Back Squat

1-10-1-20-1-30 reps

- Post total load - 

 

5/2/16

Strength: 3 RM Push Press/Push Jerk

 

JENNIFER

26 Minute AMRAP:

10 Pullups

15 KB Swings (53/35)

20 Box Jumps (24/20)

​

4/30/16

“The Kettlebell Chipper"

 

For Time :

10 Turkish Get Ups (53/35)

20 Kettlebell Snatches

30 Kettlebell Swings

40 Goblet Squats

50 Figure 8/Hold

40 Goblet Squats

30 Kettlebell Swings

20 Kettlebell Snatches

10 Turkish Get Ups

 

4/29/16

Strength: 5 RM Barbell Row

 

LMG Baseline WOD (Retest)

3 Rounds for Reps, 1 Min Each Exercise:

OHS w/PVC to Ball

Hand Release Pushups

GHD/Abmat Situps

Push Press (75% of Press 1RM)

- 1 minute rest between rounds - 

 

4/28/16

Strength: 3RM Hang Power Snatch

 

Endurance WOD/LMG Retest:

1 Mile or 5k Time Trial

 

4/27/16

Strength: 5 RM Push Press/Push Jerk

 

"Linda"

10/9/8/7/6/5/4/3/2/1

DL (1 1/2 BW)

Bench (BW)

Clean (3/4 BW)

 

4/26/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

5 x 5 Single Leg DL (KB/DB)
(5 on each leg) 

 

4/25/16

Strength: 3 RM DL/Clean

 

For Time:

21 DB Thrusters

400 M Run

18 DB Thrusters

400 M Run

15 DB Thrusters

400 M Run

 

4/23/16

For Time:

 

15 Squat Cleans (155/115)

30 Toes to Bar

30 Box Jumps (24/20)

15 Muscle Ups

30 Shoulders to Overhead (40/30 DB)

30 Double Unders

15 Thrusters (135/95)

30 Pullups

30 Burpees

300 ft walking lunge with (45/35) plate OH

 

4/22/16

Strength: 1 RM Push Press/Push Jerk

 

4 RFT:

20 OHS (115/85)

20 Box Jumps (30/24)

 

4/21/16

Strength- 3 RM Barbell Row

 

Endurance WOD

Run/Row:
6 x 2:00 on
1:45 off

 

4/20/16

Strength: 1 RM Hang Power Snatch

 

20 Minute AMRAP:

2 Rope Climbs

10 Ring Dips

20 GHD Situps

 

4/19/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

Push Press

1-10-1-20-1-30 Reps

- Post total load - 

 

4/18/16

Strength: 3 RM Deadlift/Clean

 

Tabata Squat

Tabata KBS (53/35)

Tabata Squat

Tabata KBS (53/35)

 

4/16/16

COFFEY

 

800 M Run

50 Back Squat (135/95)

50 Bench Press (135/95)

800 M Run

35 Back Squat

35 Bench Press

800 M Run

20 Back Squat

20 Bench Press

800 M Run

1 Muscle Up

 

4/15/16

Strength: 3 RM DL/Clean

 

15-12-9:

Front Squats (135/95)

Pullups

- 400 M Run after each round - 

 

4/14/16

Strength: 3 RM Barbell Row

 

Endurance WOD

Run/Row:

4 x 800m

- Rest 3:00 - 

 

4/13/16

Strength: 3 RM Power Snatch

 

Partner workout

100 reps total of each movement:

- Air squats

- KB Swings (53/35)

- DB Snatch (45/35)

75 reps total of each movement:

- Abmat Situps

- Ball Slams (30/20)

- DB Push Press (45/35)

 

50 reps of each movement:

- Push-ups

- Single leg DL (53/35)

- KB Goblet Squat (53/35)

 

25 100 ft Farmers Carry (1.5/1)

 

4/12/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

5 Sets of 10:

Bench Press w/Earthquake Bar

- Rest as needed- 

 

4/11/16

Strength: 3 RM Push Press/Push Jerk

 

Clock set for 12 Minutes:

1:00 Box Jumps (30/24)

1:00 SDLHP (115/85)

2:00 Box Jumps

2:00 SDLHP

3:00 Box Jumps

3:00 SDLHP

 

4/9/16

Strength: Make Up Day

 

Every 2 minutes for 20 Minutes (10 Rounds):

3 Position Clean + 1 Jerk

 

4/8/16

Strength: 3 RM Deadlift/Clean

 

For Time:

150 Squats

75 GHD Hip Extensions

120 Squats

60 GHD Hip Extensions

90 Squats

45 GHD Hip Extensions

 

4/7/16

Strength: 5 RM Barbell Row

 

Endurance WOD

Run or Row 8x:

1:30 on

1:30 off

 

4/6/16

Strength: 3 RM Hang Power Snatch

 

For Time:

21 Press (115/85)

800 M Run

21 Push Press (115/85)

600 M Run

21 Push Jerk (115/85)

400 M Run

 

4/5/16

Strength: 5 RM Push Press/Push Jerk

 

8 Min EMOM:

Back Squat

3 @70% of 1 RM

 

4/4/16

Strength: 5 RM Lunge/Split Squats

 

For TIme:

9-15-21

Row (Calories)

Power Snatch (115/85)

 

4/2/16

5 RFT:

800 M Run

10 Bench Press (205/135)

10 Weighted Pullups (45/35)

 

4/1/16

Strength: 1 RM Front Squat

 

Each for time:

"Annie"

50-40-30-20-10:

Double Unders

Abmat Situps

- 2 Minute Rest -

Baseline

500 M Row

40 Squats

30 Abmat Situps

20 Pushups

10 Pullups

- 2 Minute Rest -

"Jerkless Grace"

30 Power Cleans (135/95)

3/31/16

Strength: 1 RM Hang Clean

 

30 Minute AMRAP (Teams of 4):

400 M Run

Box Jump Overs (24/20)

Alternating KB Snatch (45/35)

Wall Climbs

 

3/30/16

Strength: 1 RM Hang Clean

 

30 Minute AMRAP:

400 M Run

Box Jump Overs (24/20)

Alternating KB Snatch (45/35)

Wall Climbs

 

3/29/16

CrossFit Total:

Back Squat

Press

Deadlift

 

3/28/16

Strength: 1 RM Bench Press

 

CF Open WOD 16.5

21-18-15-12-9-6-3:

Thrusters (95/65)

Bar Facing Burpees

 

3/26/16

Strength: Make Up

 

KLEPTO

4 RFT:

27 Box Jumps

20 Burpees

11 Squat Cleans (145/105)

 

3/25/16

Strength: 3RM Power Snatch

 

Every 3 Minutes for 4 sets:

8 Split Squats (each leg)

1 Minute weighted plank hold (25/15)

 

3/24/16

Strength: 20 RM Front Squat & 20 RM Press

 

Endurance WOD:

4 Rounds Running

3:00 On

3:00 Off

 

3/23/16

Strength: 3 RM Hang Clean

 

"Nicole"

20 Minute AMRAP:

400 M Run

Max Reps Pullups

 

3/22/16

Strength: 3 RM Weighted pull-ups/5x5 Neg. Pullups

 

LMG Baseline WOD

3 Rounds for Reps, 1 Minute each Exercise:

OHS w/PVC to Ball

Hand Release Pushups

GHD/Abmat Situps

Push Press (75% of Press 1RM)

- 1 Minute rest between rounds

 

3/21/16

Strength: 20 RM Back Squat & 20 RM Bench Press

 

CF OPEN WOD 16.4

13 Minute AMRAP:

55 deadlifts (225/155)

55 wall-ball shots (20/14)

55-calorie row

55 handstand push-ups

 

3/19/16

St. Anne's 5K Creeper Trail Run

 

3/18/16

Strength: 20 RM Front Squat & 20 RM Press 

 

3 RFT:

1000 M Row

42 KB Swings (53/35)

24 Pullups

 

3/17/16

Strength: 3 RM Power Snatch

 

Endurance WOD and LEAN MEAN GREEN CHALLENGE WOD:

1 Mile or 5 K Time Trial

 

3/16/16

Strength: 3 RM Hang Clean

 

"Nancy"

5 RFT:

400 M Run

15 OHS (95/65)

 

3/15/16

Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups

 

8 Rounds, each for time:

9 Calorie Row

3 Deadlifts (185/135)

- 0:60 Rest - 

 

3/14/16

Strength: 20 RM Back Squat & 20 RM Bench Press 

 

Open WOD 16.3

7 Minute AMRAP:

10 Power Snatch

3 Bar Muscle Ups

 

3/12/16

RJ

 

5 RFT:

800M Run

5 Rope Climbs

50 Pushups

 

3/11/16

Strength: 20 RM Front Squat & 20 RM Press 

 

10 Minute AMRAP:

10 Box Jumps (30/24)

20 GHD Situps

 

3/10/16

Strength: 3 RM Power Snatch

 

Endurance WOD:

10 x 100 M Sprints

- Rest 90 seconds between each - 

 

3/9/16

Strength: 3 RM Hang Clean

 

BELL

3 RFT:

21 DL (185/135)

15 Pullups

9 Front Squats (185/135)

 

3/8/16

Strength: 5 RM Weighted Pullups/5x5 Neg. Pullups

 

3 Position Snatch

- Every 90 seconds for 15 minutes (10 sets)

 

3/7/16

Strength: 20 RM Back Squat & 20 RM Bench Press.

 

OPEN WOD 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans

 

- Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes, extend time to 8 minutes. Add weight to bar and reduce squat clean reps by 2. If another round is completed in under 8 minutes, extend time to 12 minutes, add weight, reduce reps, etc., adding 4 minutes per round until 20 min. 

 

3/5/16

MICHAEL

3 RFT:

800 M Run

50 Back Extensions

50 Sit-ups

 

3/4/16

Strength: 1 RM Hang Clean

 

For Time:

21 Thrusters (95/65)

21 KB Swings (70/53)

500 M Row

15 Thrusters

15 KB Swings

500 M Row

9 Thrusters

9 KB Swings

500 M Row

 

3/3/16

Strength: 20 RM Front Squat & 20 RM Press

 

Endurance WOD:

6 x 400 M Run
- Rest 1:1 - 

 

3/2/16

Strength: 1 RM Weighted Pullups/5x5 Neg. Pullups

 

5 Rounds for Reps of:

Deadlifts (185/135)

Pushups

Strict knees to elbows

(1:00 each)

 

3/1/16

Strength: 1 RM Power Snatch

 

10 Minute EMOM:

1 Hang Power Clean

1 Power Clean

- at 85% of 1 RM HPC- 

2/29/16

Strength: 20 RM Back Squat & 20 RM Bench Press

 

OPEN WOD 16.1

20 Min AMRAP:

25ft OH WL (95/65)

8 Bar-Facing Burpees

25ft OH WL (95/65)

8 C2B Pullups

 

2/27/16

Strength: Make up

 

WITTMAN

7 RFT:

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

 

2/26/16

Strength: 3 RM Hang Clean

 

For Time:

15 Jerks

45 Pullups

12 Jerks

36 Pullups

9 Jerks

27 Pullups

- Jerk Weight is 50% of 1 RM from DL from highest achieved on Strength WOD

 

2/25/16

Strength: 20 RM Front Squat & 20 RM Press

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/24/16

Strength: 3 RM Weighted Pullups (5x5 Negative Pullups)

 

5 RFT:

5 Pistols Right Leg

20 GHD Situps

5 Pistols Left Leg

20 DB Snatches (45/35)

 

2/23/16

Strength: 3 RM Power Snatch

 

Strength WOD:

Deadlift 1-10-1-20-1-30 Reps

 

2/22/16

Strength: 20 RM Back Squat & 20 RM Bench Press.

 

"The Ghost"

6 Rounds/1 Min each:

Rowing

Burpees

Double Unders

- Rest 1 minute - 

 

2/20/16

 

FILTHY FIFTY

 

For time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (53/35)

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press (45/35)

50 Hip Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

 

2/19/16

 

Strength: 20 RM Front Squat & 20 RM Press @ 60% of 1 RM

 

4 RFT:

10 Box Jumps (24/20)

15 KB Swings (70/53)

400 M Run

 

2/18/16

 

Strength- 3 RM Hang Clean

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/17/16

 

Strength: 5 RM Weighted Pullups/Neg. Pullups

 

Death By Burpees

 

2/16/16

 

Strength: 3 RM Power Snatch

 

Strength WOD:

Deadlift 5 x 2 @ 90% of 3 RM

 

2/15/16

 

Strength: 20 RM Back Squat & 20 RM Bench Press @ 60% of 1 RM

 

3 5-minute rounds for max reps at each station:

From 0:00-2:00, Row 400 then double-unders

From 2:00-3:00 DB push jerks (35/25)

From 3:00-4:00, Pull-ups

From 4:00-5:00, DB hang squat cleans (35/25)

- Rest 5 minutes between rounds - 

 

2/13/16

 

Strength: Makeup

 

"Blake"

4 RFT:

100ft Walking lunge w/ 45/35# plate OH

30 Box jumps (24/20)

20 Wallballs (20/14)

10 Handstand push-ups

 

2/12/16

 

Strength: 1 RM Barbell Row

 

7 Minute AMRAP:

3 Power Cleans (185/135)

9 Plyo-Pushups off 25# plate

 

2/11/16

 

Strength: 5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/10/16

 

Strength: 1 RM Push Press/Push Jerk

 

"Christine"

3 RFT:

500 M Row

12 DL (BW)

21 Box Jumps

 

2/9/16

 

Strength: 1 RM Power Clean

 

Strength WOD

10 Minute EMOM:

2 Hang Power Cleanat 75% of 1 RM of Power Clean

 

2/8/16

 

Strength: 1 RM Front Squat/OHS

 

Partner WOD
12 Minute AMRAP:
(Alternate Moves)

 

7 Power Snatch (115/85)
7 KB Swings
7 BB ROW (115/85)

 

2/6/16

 

Team WOD

 

 

 

2/5/16

 

Strength: 3 RM Barbell Row

 

"Cindy"

20 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

 

2/4/16

 

Strength: 3 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/3/16

 

Strength: 3 RM Front Squat/OHS

 

3 RFT:

500 M Row

25 GHD Situps

25 Hip Extensions

 

2/2/16

 

Strength: 3 RM Power Cleans

 

Strength WOD:

5 Rounds of

:10 Max Deadlifts @ 50% of 1 RM

- Rest 2:00 - 

 

2/1/16

 

Strength: 3 RM Push Press/Push Jerk

 

12 Minute AMRAP:

 

0:00 to 4:00

400 M Run

Max Thrusters (95/65)

4:00 to 8:00

400 M Run

Max SDLHP (95/65)

8:00 to 12:00

400 M Run

​

1/30/16

Strength: Make up

 

20 Min AMRAP:

400 M Run

10 Front Squats (185/125)

20 GHD Situps

 

1/29/16

Strength: 5 RM Split Squats

 

12-9-6:

Squat Cleans (225/155)

Muscle Ups

 

1/28/16

Strength: 5 RM Barbell Row

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/27/16

Strength: 5 RM Front Squat/OHS

 

For Time:

100 Double Unders

50 Calorie Row

25 Step ups (24/20) (45#/35# DBs)

 

1/26/16

Strength: 3 RM Power Cleans

 

10 Minute EMOM:

1 High Hang Power Snatch

1 Hang Power Snatch

 

1/25/16

Strength: 5 RM Push Press/Push Jerk

 

"The Seven"

7 RFT:

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlift (245/175)

7 Burpees

7 KB Swings (72/53)

7 Pullups

 

1/23/16

Strength: Make Up

 

For Time:
15 Jerks
45 Pullups
12 Jerks
36 Pullups
9 Jerks
27 Pullups
- 50% of 1 RM from DL (previous Saturday) - 

 

1/22/16

Strength: 1 RM Power Cleans

 

Max reps for 1 minute per movement:

Ball slams/Pushups/Abmat

Battle Rope/KBS/Double Unders

Therapy Squats/K2E/Aerodyne

Box Jumps/Wall Ball/Rope Climb

- 1 minute rest between 4 stations - 

 

1/21/16

Strength: 5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/20/16

Strength: 1 RM Push Press/ Push Jerk

 

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

 

1/19/16

Strength: 1 RM Front Squat/OHS

 

Strength WOD:

Thrusters 3-3-3-3-3-3-3

 

1/18/16

Strength: 1 RM Barbell Row

 

10 Minute AMRAP:

- Ascending by 2 each round -

2 Hand Release Pushups

2 Push Press (50% of 1 RM)

2 Box Jumps (24/20)

 

1/16/16

Strength: Make up

 

1 RM DL

- then with 50% of 1 RM DL:

15 Cleans for Time

12 Cleans for Time

9 cleans for time

- Rest as needed between each set - 

 

1/15/16

Strength: 3 RM Barbell

 

RowIn 8 Minutes:

800 M Row

40 Alternating Barbell Lunges (115/75)

Max Pullups

- Record time to Pullups and total pull-ups -

 

1/14/16

3 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/13/16

Strength: 3 RM Push Press/Push Jerk

 

50 Thrusters (95/65)

 

1/12/16

Strength: 3 RM Power Clean

 

Strength WOD:

Hang Squat Clean5-5-3-3-3-1-1-1-1

 

1/11/16

Strength: 3 RM Front Squat/OHS

 

Tabata Push Press (75/55)

Tabata Situp

Tabata SDLHP (75/55)

Tabata Push Up
 

1/9/16

Strength: Make up

 

5 RFT:

50 Feet OH Walking Lunges (45/35)

21 Burpees

 

1/8/16

5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/7/16

Strength: 3 RM Power Clean

 

3 RFT:

200 M Run

:60 Max Bench Press (135/95)

200 M Run

:60 Max Barbell Row (135/95)

 

1/6/16

Strength: 5 RM Push Press/Push Jerk

 

3 RFT:

10 DL (225/185)

15 Wall Balls (20/14)

30 Double Unders

 

1/5/16

Strength: 5 RM Barbell Row

 

Strength WOD:

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

 

1/4/16

Strength: 5 RM Front Squat/OHS

 

"Barbara"

20 Pullups

30 Pushups

40 Situps

50 Squats

- 5 Rnds/3 min Rest

 

1/2/16

10 Minute AMRAP:

10 Box Jumps (30/24)

20 GHD (Abmat) Situpa

- 2 minute rest -

10 Minute EMOM:

3 DL @ 70% of 1 RM

21 Double Unders

 

1/1/16

New Year's Day Partner WOD:

 

"Deck of Doom"