IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - 2016 Archive
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"