Workout of the Day - 2017 Archive

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6/30/17

Strength: 1 RM Front Squat

21-15-9:
Hang Power Snatch (135/95)
HSPU

​

6/29/17

Granite Games Event 5

For Time:
60 Calorie Row
80 Wall Ball (20/14)
100 Double Unders
40 Calorie Row
60 Wall ball (20/14)
80 Double Unders
20 Calorie Row
40 Wall Ball (20/14)
60 Double Unders

​

6/28/17

Strength: Single Leg Deadlift (4 sets of 8/leg)

​

Granite Games Event 4
10 Minute AMRAP:
6 Ring Muscle Ups
12 S2O (155/105)
15 Burpee Box Jump Overs (24/20)

​

6/27/17

Strength: 1 RM Bench Press

CrossFit Total

or

3 Sets of (4x200 Sprints)
w/75 Seconds rest between reps
and 4 minutes rest between sets

​

6/26/17

CrossFit Total

1 RM Back Squat

1 RM Press

1 RM Deadlift

- Score is total for all 3 moves - 

​

6/24/17

PAT
6 RFT:
25 Pull-ups
50 ft FR Lunge (75/55)
25 Push-ups
50 ft FR Lunge (75/55)

- Wearing a 20/14# Vest - 

​

6/23/17

Strength: Front Squat/Bench Press 10 reps @ 80% of 1RM

​

In front of a clock set for 12 minutes:
1:00 Double Unders
1:00 DB Snatches (50/35)
2:00 Double Unders
2:00 DB Snatches (50/35)
3:00 Double Unders
3:00 DB Snatches (50/35)

​

6/22/17

Strength: Single Leg Deadlift (3-4 sets of 8/leg)

​

4 Rounds, each for Time:
800 M run
- Rest as needed - 

​

6/21/17

Granite Games Event 2 and 3

6 Minute AMRAP:
6 Deadlifts(225/155) (165/115)
6 Bar Facing Burpees

- 5 Minute Rest - 

4 Minute Segments up to 16 Minutes
2 Rounds
12 OHS(95/65)(75/55)
12 Toes to Bar

If 2 rounds are completed within the 4 minute cap move on to:
Round 2= 10/12(135/95)
Round 3 = 8/12(165/115)
Round 4= 6/12(185/125)

​

6/20/17

Strength: 10 rep Back Squat/Press at 80% of 1RM


40-30-20-10:
Calorie Row
Ring Rows
Air Squats

​

6/19/17

"Fight Gone Bad!"

3 or 5 rounds of:
1 Min Wallball (20/14)
1 Min Sumo deadlift high-pull (75/55)
1 Min Box Jump (20)
1 Min Push Press (75/55)
1 Min Cal Row
- 1 Min Rest - 

​

6/17/17

Strength: Make-up Day

​

"Nicole"

20 Min AMRAP:

400m Run

Max Reps Pullups

- Record # of pullups for each round - 

​

6/16/17

Strength: Make Up/Mobility or skill work

​

5 Min EMOM:
6 Power Snatch
- Rest 2 Minutes - 
10 Minute EMOM:
1 Hang Power Snatch + 1 Snatch (or 1 HPS + 1 Overhead Squat)

​

6/15/17

Strength: 10 Rep Front Squat/Press @75% of 1RM

​

12 Minute AMRAP:
3 Rope Climbs
12 Push Press (135/95)
50 Double Unders

​

6/14/17

21-15-9:
Deadlift (225/155)
Wall Ball (20/14)

- then -

21-15-9:
Cal Row
Burpees

- then - 
21-15-9:
Box Jump (24/20)
Hand Release Push-ups

​

- Athlete completes all reps of each couplet before moving to next couplet - 

​

6/13/17

Strength: Single Leg Deadlift (3-4 Sets of 8)

​

3 RFT:
400 M Run
20 DB Step Ups (45/30)
200 M Farmer's Carry (45/30 DB)

​

6/12/17

Strength: 10 Rep Back Squat & Bench Press @ 75% of 1RM

​

Granite Games Event 1
12 Minute AMRAP:
10 Hang Squat Cleans (135/95)
10 Alt. FR Reverse Lunges (135/95)
20 C2B Pull-ups

​

6/10/17

Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)

​

6/9/17

Strength: 10 Rep Front Squat/Press @70% of 1RM

​

For Time:
200m row
4 pull-ups 
4 Toes to Bar
4 HSPU
400m row
8 Pull-ups
8 T2B
8 HSPU
600m row
12 Pull-ups
12 T2B
12 HSPU
800m row

​

6/8/17

Strength: 3-4 Sets of 8 Single Leg Deadlift

​

For Time:
42 GHD Sit-ups
21 Squat Clean Thrusters (115/85)
30 GHD Sit-ups 
15 Squat Clean Thrusters (115/85)
18 GHD Sit-ups
9 Squat Clean Thrusters (115/85)

​

6/7/17

For Time:
10 80 Yard Shuttle Sprints
- Rest as needed between efforts

- For each sprint, run 10 yards out/back, 20 out/back, 10 out/back

​

6/6/17

Gymnastics Drills
 

6/5/17

Strength: 10 Reps Back Squat/Bench Press @70% of 1RM

​

20 Minute EMOM:
A. 15/12 Calorie Assault Bike
B. 12 Sumo Deadlift High Pull (75/55)
C. 12 Alt Pistols
D. 12 KB Swings (53/35)
E. 12 Push Press (75/55)

​

6/3/17

Strength: Make-up Day

​

For Time:
50 Wall Ball (20/14)
50 Deadlifts (185/125)
50 HSPU

​

6/2/17

Strength: 20 Rep Front Squat/Bench Press @65% of 1RM

​

CF Kingsport Event 2
7 Minute AMRAP w/partner (alternate rounds):
5 KB Swings (70/53)(44/26)
5 Pullups (ring rows)
5 Box Jump Overs (Box Jump step overs)
5 Burpees

​

CF Kingsport Event 3
with partner, split reps as needed
"Annie"
50-40-30-20-10:
Double Unders (singles)
Sit-ups

​

6/1/17

Strength: Mobility/Skill work

​

Sumo Deadlift High Pull 
5-5-5-3-3-3
(60%-70%-75%-85%-85%-85%+)

​

CF Kingsport Competition Event 1
Max Clean & Jerk
8 Minute Time Cap

5/31/17

Strength: Single Leg Deadlift 3-4 Sets of 8/leg

​

Open WOD 15.5

27-21-15-9:
Row (Calories)
Thrusters (95/65)

​

5/30/17

Strength: 20 Rep Back Squat/Press @ 65% of 1RM

​

Max Effort:
3200 M Row

​

5/29/17

Memorial Day MURPH

​

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- With a weighted vest (20/14) - 

​

5/27/17

Strength: Make-up Day

​

PAUL

5 RFT:

50 DUs

35 Knees to Elbows

20-yd Overhead Walk (185/135)

​

5/26/17

Strength: 20 Rep Front Squat/Bench Press at 60% of 1RM

​

30-20-10 Reps for time:
DB Thrusters (35/25)
GHD Sit-ups

​

5/25/17

Strength: Mobility/Skill Work

​

Regional Event 1 

For Time:
1200 M Run
12 Rounds of:
4 Strict HSPU
8 Chest to Bar pull-ups
12 Squats
(wear vest 20/14)

​

5/24/17

Strength: Single Leg Deadlift (3-4 Sets of 8)

​

"Isabel"

30 Reps for Time:
Snatch (135/95)

​

5/23/17

Strength: 3 RM Hang Power Snatch/Hang Snatch

​

4 RFT:
15 Box Jumps (36/30)
400 M Run

​

5/22/17

Strength: 20 Rep Back Squat/Press @60% of 1RM

​

Regional Event 3
For time:
100-ft. DB OHWL (80/55)
100 double-unders
50 Wall Ball (30/20)
10 rope climbs
50 Wall Ball
100 double-unders
100-ft. DB OHWL

​

5/20/17

Strength: Make-up Day

​

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

​

5/19/17

Strength: 20 Rep Front Squat and Press @ 50% of 1RM

​

2017 REGIONAL EVENTS - Event 2
21-15-9:
DB Snatches (80/55)
Ring Dips

​

5/18/17

Strength: 3-4 Sets of 8 Single Leg DL

​

"Jerkless Grace"

30 Power Cleans (135/95)

​

5/17/17

Strength: 3 RM Hang Power Snatch/Hang Snatch

​

"Cindy"
20 Minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Squats

​

5/16/17

Strength: 20 Rep Back Squat and Bench Press @50% of 1RM

​

For Time:
400 M Run/1:00 Rest
800 M Run/2:00 Rest
1200 M Run/3:00 Rest
1600 M Run

​

5/15/17

For Time:

100-Yard Sled Push

100-Yard Sled Pull

100-Yard DB Farmer's Carry

100-Yard Slosh Pipe Walking Lunge

100-Yard OH Carry

3 Rope Climbs

1:00 Battle Rope

3 Tire Flips

15/12 Calories Assault Bike

1:00 Bent Arm Hang

​

5/13/17

Strength: Make-up Day

​

10 RFT:

10 Alt DB Snatch (50/35)

10 KB Swings (70/53)

20 DUs

​

5/12/17

Strength: 1 RM Push Press

​

5 Three Minute Rounds of:
10 Front Squat (185/135)
10 Box Jumps (36/30)
Row for Max Calories
- Rest 3 minutes between rounds - 

​

5/11/17

OPEN WOD 16.1
20 Min AMRAP:
25ft OHWL (95/65) (45/35)
8 Burpees
25ft OHWL
8 C2B Pullups

​

5/10/17

Shoulder Health Program: DB High Pull/Dips

Strength: 1 RM Hang Power Clean

​

Ian 17.1 Prediction

10 Minute AMRAP:
10 DB Power Cleans (50/35)
8 Toes to Bar
6 Deadlift (235/155)

​

5/9/17

Shoulder Health Program: Windmill/Farmer's Carry

​

Strength: 4 Sets of 8 Split Squats

​

"GRACE"
30 Reps for Time
Clean & Jerk (135/95)

​

5/8/17

Strength: 1 RM Overhead Squats

​

3 RFT:
400 M Run
then 2 rounds of
10 Pushups
25 Squats
15 GHD Situps

​

5/6/17

CHRIS KYLE

3 RFT:

40 KB Swings (53/35)

40 Box Jumps (24/20)

40 Thrusters (65/45)

40 Elevated Pushups (24/20)

​

5/5/17

Partner WOD 

5 RFT:

Partners Both Complete: 80 Double Unders

Divide as Needed:

80 DB Step-Ups (30/15)

83 Calorie Row

Partners Both Complete: 17 Bicep Curls (30/15)

​

5/4/17

Strength: Mobility/Skill Work

​

ONLINE QUALIFIER
For Time (20 Minute Time Cap):
100 DB Snatches (50/35)
80 Calorie Row
60 Burpees
40 Muscle Ups

​

5/3/17

5 RFT:
800 M Run
25 OHS (75/55)
25 SDLHP (75/55)

​

5/2/17

Running Time Trial Make-up Day:

1600 
or
400
or 
800

21-15-9
Shoulder to Overhead (135/95)
Chest to Bar Pullups

​

5/1/17

Strength: Split Squats 4x8

​

10 Minute AMRAP:
3 Power Cleans (135/95)
6 Hand Release Push-ups
9 KB Swings (53/35)

4/29/17

"Holleyman"

30 RFT:
5 Wall Ball (20/14)
3 HSPU
1 Power Clean (225/155)

​

4/28/17

Strength: 5RM Push Press/Split Jerk

​

12 Minute AMRAP:
10 HSPU
15 Front Rack WL Steps (95/65)

​

4/27/17

Strength: Mobility/Skill Work

​

"Kelly"

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

​

4/26/17

Time Trial:
800 M Run

Find 1 RM Strict Press
then

Single arm DB Press
Max Reps for each arm using
40% of Press 1 Rep Max that was just determined

​

4/25/17

Strength: 3 RM Hang Power Clean

​

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

​

4/24/17

Strength: 3 or 4 sets of 8 Split Squats

​

10 Minute AMRAP:
5 Hang Power Cleans (95/65)
10 Toes to Bar
20 Double Unders

​

4/22/17

5 Min AMRAP:

7 Thrusters (95/65)

7 Pullups

5 Min AMRAP:

5 Deadlift (225/155)

5 HSPU

5 Min AMRAP:

5 Power Cleans (115/75)

25 DUs

5 Min AMRAP:

10 Cal Row

5 Burpee over Rower

5 Min AMRAP:

7 Box Jumps (24/20)

7 Toes to Bar

* 5 Min Rest between AMRAPs

​

4/21/17

Friday Night Lights


Team WOD (3 person)

12 Minute AMRAP:
400 M Run
Max Rep Burpees
Hold Plank

​

4/20/17

Strength: 3RM Hang Power Clean

​

Max Effort:
400 M Run 
then 15 minutes to achieve 
1RM OHS

​

4/19/17

OPEN WOD 13.2
10 Minute AMRAP:
5 S2O (115/75)
10 DL 
15 Box Jumps (24/20)

​

4/18/17

Strength: 3 or 4 sets of 8 Split Squats

​

5-4-3-2-1:
Hang Snatch (Power or squat)
after each round of snatch
complete 200m Farmer Carry

​

4/17/17

Strength: 1RM Push Press/Split Jerk

​

TRUDY 17.2 Prediction
For Time (20 minute cap):
2 DB Step Ups w/DB (50/35)
2 Strict Pullups
- Increase by 2 until 20 reps or time cap

​

4/15/17

LIAM

For Time:
800 meter run w/ plate (45/35)
100 toes-to-bars
50 front squats (155/105)
10 rope climbs
800 meter run w/ plate (45/35)

- Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

​

4/14/17

Strength: 3x8 Split Squats

​

ANNA 17.1 Prediction
10 Minute AMRAP:
12 Single Arm OH Walking Lunge w/DB (50/35)
12 Box Jumps (24/20)

​

4/13/17

Strength: Mobility/Skill Work

​

4 RFT:
15 Ring Dips
30 GHD Situps 
400 M Run

​

4/12/17

Strength: 3RM Hang Power Clean

​

27-21-15:
Back Squats (165/125)
HSPU 

​

4/11/17

Strength: 3RM Push Press/Split Jerk

​

4 sets of 8 Single Leg DL 45 sec rest between sets

 3 Minute Rest - 

Baseline (For Time):
500 M Row
40 Squats
30 Abmat Situps
20 Pushups
10 Pullups

​

4/10/17

Strength: 3RM Overhead Squat

​

Max Effort:

1 Mile

​

4/8/17

Strength: Make-up Day

​

3-6-9-12-9-6-3:

Toes to Bar

DB Snatch, each arm (50/35)

Box Jumps (24/20)

Burpees

​

4/7/17

"Tabata Barbell"

Deadlift (185/135)
Hang Power Clean (135/95)
Front Squat (85/55)
Push Press (65/45)

- Rest 1 minute between exercises - 

​

4/6/17

Strength: 5RM Overhead Squat

​

For Time:

500 M Row
30 BW Bench Press
1000 M Row
20 BW Bench Press
2000 M Row
10 BW Bench Press

4/5/17

Strength: 5x5 Split Squats

​

7 RFT:
8 KB Swings (72/53)
50 Double Unders

​

4/4/17

Strength: 5RM Push Press or Split Jerk

E2M 20 Minutes (10 Rounds)
25ft OH Walking Lunge (95/65)

​

4/3/17

"Barbara"

5 Rnds/3 min Rest between each round
20 Pullups
30 Pushups
40 Situps
50 Squats

​

4/1/17

Strength: Make-up Day

 

For Time:
20 Steps Weighted Lunges (185/135)
20 Muscle Ups
20 Hang Power Cleans (185/135)
20 Box Jumps (36/30)
20 HSPU 
20 Front Squats (185/135)

3/31/17

Strength: Mobility or Skill Work

​

27-21-15-9:
Hang Power Cleans (135/95)
Wall Balls (20/14)

​

3/30/17

Strength: 1 RM Press

​

5 RFT:
400 M Run
21 Deadlift (185/135)

​

3/29/17

Strength: 1 RM Back Squat

​

12 Minute AMRAP:
250M Row
12 Burpees
6 Pull ups with mixed grip

​

3/28/17

Strength: 1 RM Bench Press

​

3 Rounds (not for time):
100m DB Farmers Carry (Weight that is challenging to the athlete)
20 Step Ups w/DB (24/20) (Weight that is challenging to the athlete)
30 GHD Situps

​

3/27/17

 

OPEN 17.5
10 RFT:
9 Thrusters (95/65) (65/45)
35 Double Unders (Singles)

​

3/25/17

WHITE
5 RFT:
3 Rope Climb 
10 T2B
21 WL Steps w/45/35# plate OH
Run 400 M

​

3/24/17

Strength: 1RM Weighted Pullups/5x5 Negative Pullups

​

"Pushup Nicole"
20 Minute AMRAP:
400 M Run
Max Reps Pushups

​

3/23/17

Strength: 10 Rep Front Squat & Press @80% of 1RM

​

7 Rounds for Reps:
- 1 Minute of each - 
Muscle Snatch (75/55)
Overhead Squat (75/55)
Box Jumps (24/20)
- Rest 1 minute - 

​

3/22/17

Strength: Mobility/Skill Work

​

7 Minute AMRAP:
8 Thrusters (95/65)
10 Ring Dips

​

3/21/17

Strength: Barbell Row 5x5

​

12 Minute EMOM:
1 Clean Pull +
1 Hang Power Clean + 
1 Hang Squat Clean

​

3/20/17

Strength: 10 Rep Back Squat & Bench Press @80% of 1 RM

​

OPEN 17.4

13 Min AMRAP:

55 Deadlift (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push-ups

​

3/18/17

Strength: Make-up Day

​

ALEXANDER:

5 RFT:

31 back squats (135/95)

12 power cleans (185/125)

​

3/17/17

Strength: 3 RM Weighted Pullups/5x5 Negative Pullups

​

10 RFT:
10 Air Squats
15 Abmat Sit ups
20 Double Unders

​

3/16/17

Strength: 10 Rep Front Squat & Press @75% of 1RM

​

Deadlift
3-3-2-2-2-1-1-1-1-1

​

3/15/17

Strength: Mobility/Skill Work

​

16 Minute EMOM (alternate between 4 moves on the minute):

A. (15/12 Calories) Assault Bike
B. 2 Rope Climbs 
C. 8 Wall Ball (20/14)
D. 8 SDLHP (75/55)

​

​

3/14/17

Strength: 5x5 Barbell Row

​

8 Minute AMRAP:
21 KB Swings (53/35)
15 Hand Release Pushups
9 Toes-to-Bar

​

3/13/17

Strength: 10 Rep Back Squat and Bench Press @75% of 1RM

OPEN WOD 17.3

 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

​

3/11/17

OMAR

​

For time:
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters (95/65)
25 Bar-facing burpees
30 Thrusters (95/65)
35 Bar-facing burpees

​

3/10/17

5 Rounds of:
5 Minutes of rowing
5 Minutes of Rest
- Distance rowed for each interval - 

​

3/9/17

Strength: 10 Rep Press & Back Squat @70% of 1RM

​

"Diane"
21-15-9:
Deadlift (225/155)
Handstand Push-ups

​

3/8/17

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

​

5-3-3-2-1-1-1-1:

Overhead Squat

​

3/7/17

Strength: 5x5 Barbell Row 

​

4 RFT:
20 Power Snatch (95/65)
50 Double Unders

​

3/6/17

Strength:  10 Rep Back Squat & Bench Press @70% of 1RM

 

Open 17.2

12 Min AMRAP:

2 Rounds:
50-ft. DB Walking Lunge (50/35)
16 Toes-to-Bar
8 Power Cleans (50/35)
2 Rounds:
50-ft. DB Walking Lunge (50/35)
16 Bar MUs
8 Power Cleans (50/35)

​

3/4/17

MORRISON

50-40-30-20-10:
Wall balls (20/14)
Box jumps (24/20)
Kettlebell swings (50/35)

​

3/3/17

Strength: 1 RM Weighted Pullups/5x5 Negative Pullups

 

Snatch Balance: 3-3-2-2-2-1-1-1-1-1

​

3/2/17

Strength: 20 Rep Back Squat & 20 Rep Bench Press @ 65% of 1RM

​

Rodney Jackson 17.1
17 Minute AMRAP:
21 DB Thrusters (55/35)
15 Chest to Bar pullups
9 Deadlift (375/275)

​

3/1/17

Strength: Mobility/Skill Work

​

"Elizabeth"
21-15-9:
Clean (135/95)
Ring Dips

2/28/17

Strength: 5x5 Barbell Row

​

16 Minute EMOM:
1. 15/12 Cal Row
2. 7 Wall Ball (20/14) + 7 HR Pushups
3. 15/12 Cal Row
4. 7 KB Swings (70/53) + 7 Abmat Situps

​

2/27/17

Strength: 20 Reps Back Squat and Bench Press at 65% of 1 RM

 

Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

​

2/25/17

For Time:

8K Partner Row

Meanwhile, Accumulate as Partners:

200 Push Press

200 Air Squats

200 Double Unders

200 AbMat Situps

​

2/24/17

Strength: 3 RM Wghtd Pullup/5x5 Neg. Pullup

​

5 RFT:
10 GHD Situps
10 Push Press (115/85)
200m Run

​

2/23/17

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

​

12 Minute EMOM:
Power Snatch +
High Hang Squat Snatch

OR

Power Snatch + 
High Hang Power Snatch +

Overhead Squat

​

2/22/17

Strength: Mobility/Skill Work

​

12 Minute AMRAP:
15 Double Unders
12 Hand Release Pushups
9 Hang Power Cleans (135/95)

​

2/21/17

Strength: 5x5 Barbell Row

​

"Seven Deadly Sins"

10 C2B Pullups
20 Toes to Bar
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

​

2/20/17

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

​

3RFT:
400 M Run
15 SDLHP (75/55)
30 KB Swings (53/35)

​

2/18/17

500 Double Unders For Time

 - Start a clock, and at the beginning of each minute, perform 3 body-weight front squats.

​

2/17/17

Strength: 5RM Weighted Pullups/5x5 Negative Pullups

​

For Time:
15 Burpees over barbell
5 Clean & Jerks (225/155)
12 Burpees over barbell
4 Clean & Jerks (225/155)
9 Burpees over Barbell
3 Clean & Jerks (225/155)

​

2/16/17

Strength: 20 Rep Back Squat/Press (60% of 1RM)

​

8 Minute AMRAP:
6 Deadlift (185/135)
12 Knees to Elbows

​

2/15/17

Strength: Mobility/Skill Work

​

Every 2 minutes for 14 Minutes:
(7 Rounds)
Snatch Pull from ground+high hang snatch+hang snatch+snatch+OHS

​

2/14/17

Strength: 5x5 Barbell Row


"Hard Cindy"
20 Minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups w/ feet on 30" box
15 Squats holding a 45# plate

​

2/13/17

Strength: 20 Rep Front Squat and Bench Press
(Start at 60% of 1RM)


12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 Box Jumps (24/20)

​

2/11/17

Strength: Make Up Day

​

WESTON

5 RFT:
1000 M Row
200 M Farmer's Carry (45/35 DB)
50 M DB Waiter Walk Right Arm (45/35)
50 M DB Waiter Walk Left Arm (45/35)

​

2/10/17

Strength: 1 RM Hang Power Snatch/Hang Snatch

​

8 Minute AMRAP:
3 HSPUs
6 Walking Lunge Steps
9 Abmat Situps

- 2 Minute Break - 

8 Minute AMRAP:
4 Ring Dips
6 Pull ups
8 Burpees

​

2/9/17

Strength: Mobility/Skill Work

​

15-12-9:
Toes to Bar
Wall Ball (20/14)
Thrusters (75/55)

​

2/8/17

Strength: 5x5 DB Bench Press

​

"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (20)

​

2/7/17

Strength: 1 RM Push Press/Push Jerk

​

15 Minute EMOM:

Clean pull + Power Clean + 1 Hang Squat Clean (65-70% of 1RM)

​

2/6/17

Strength: 5x5 Split Squats

​

20 Minute AMRAP:
25 GHD Situps
21 DB Push Press (45/35)
Run 400m

​

2/4/17

BLAKE

 

4RFT:

100 foot OH Walking Lunge with 45lb plate

30 Box jump (24/20)

20 Wallball (20/14)

10 Handstand pushups

​

2/3/17

Strength: 3 RM Hang Power Snatch/3RM Hang Snatch

​

For Time:
1000 m Row
20 Back Squats @75% of 1RM
750m Row
15 Back Squats @75% of 1RM
500m Row
10 Back Squats @75% of 1RM

​

2/2/17

Strength: Mobility/Skill Work

​

4 RFT:
10 Strict Pullups
15 Bench Press (135/95)

​

2/1/17

Strength: 3 RM Push Press/Push Jerk

​

5 RFT:
12 Left-arm KB Snatches (53/35)
12 Right-arm KB Snatches (53/35)
3 Rope Climbs
250 M Row
- Rest 3 Minutes between rounds - 

1/31/17

Strength: 5x5 DB Bench Press

​

14 Minute AMRAP:
50 Double Unders
8 Box Jumps (24/20)
12 Push Press (75/55)

​

1/30/17

Strength: 5x5 Split Squats

​

10 Rounds of:
30 seconds of Burpees
Rest 30 Seconds
30 Seconds of DB Thrusters (45/35)
Rest 30 Seconds

​

1/28/17

Strength: Make up Day

​

JOHNSON
20 Minute AMRAP:
9 DL (245/165)
8 Muscle Ups
9 Squat Clean (155/95)

​

1/27/17

Strength: 3 RM Hang Power Snatch/3RM Hang Snatch

​

12 Minute AMRAP w/partner:
7 Push Press (115/75)
9 Toes-to-Bar
12 Unbroken KB Swings (72/53)
*5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.

​

1/26/17

Strength: Mobility/Skill work

​

10 RFT:
3 Power Cleans (135/95)
6 Push ups
9 Box Jumps (24/20)

​

1/25/17

Strength: 5x5 Split Squats

​

12 Minute AMRAP:
20 GHD Situps
10 left arm overhead walking lunges (60/40)
10 right arm overhead walking lunges (60/40)

​

1/24/17

Strength: 5RM Push Press/5RM Push Jerk

​

5 RFT:
5 C2B Pull ups
5 Power Snatch (95/65)
20 Double Unders

​

1/23/17

Strength: 5x5 DB Bench Press

​

15 Minute EMOM:

Front Squats - 
1 Pause + 1 Squat (definitive pause in the bottom) at 75% of 1 RM

​

1/21/17

DANIEL

​

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

​

1/20/17

Strength: 1RM Push Press/Push Jerk

​

8 Minute AMRAP:
12 KB Swings (72/53)
9 Wall Ball (20/14)

- 5 minute rest - 

8 Minute AMRAP:
2 Rope Climbs 15'
10 Overhead Squats (95/65)

​

1/19/17

Strength: Mobility/Skill Work

​

3 RFT:
50 Calorie Row
150 Double Unders
50 Walking Lunges

​

1/18/17

Strength: 5x5 DB Bench Press

​

15 Minute EMOM:

Press + Push Press + Push Jerk
- Use 80% of Press Max 
- Add weight if possible

​

1/17/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

​

5 RFT:
20 L Pull-ups
16 Ring Dips

​

1/16/17

Strength: 5x5 Split Squats

​

For Time:
21 DB Thrusters (50/35)
400 M Run
18 DB Thrusters 
400 M Run
15 DB Thrusters
400 M Run

​

1/14/17

Beast 12 or Dirty Dozen

For Time:

25 Walking Lunges
20 Pullups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (53/35)
30 Abmat Situps
20 DB Hang Squat Cleans (35/25)
25 GHD Hip Extensions 
30 Wall Balls (20/14)
3 Rope Climbs

​

1/13/17

Strength: 5x5 Split Squats

​

10 RFT:

7 SDLHP (95/65)
7 Front Squats (95/65)
7 Push Jerks (95/65)

​

1/12/17

Strength: Mobility/Skill Work

​

Bench Press 
Max Reps
5 Sets of 85%
- Rest 1 Minute between sets - 

Max Reps
5 Sets of Close grip bench @ 65%
- Rest 1 Minute between sets - 

​

1/11/17

Strength: 3RM Push Press/Push Jerk

​

5 RFT:
10 DB Snatch Left arm (55/35)
25 Double Unders
10 DB Snatch Right arm (55/35)
30 Second bent arm hang

​

1/10/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

​

"Sissy Test"

For Time:

20 Burpees 
1 KB Swings (53/35)
19 Burpees 
2 KB Swings

- Continue until - 

1 Burpee 
20 KB Swings

​

1/9/17

Strength: 5x5 DB Bench Press

​

8 Minute AMRAP:
8 Back Squats (225/150)
8 Toes to Bar

- 5 Minute Rest - 

2000 M Row

​

1/7/17

"How Fast Can You Get There…" 

- To 300 total reps -  

1:00 Wall Ball (20/16)

:30 Rest

1:00 Burpees

:30 Rest

1:00 Push Press (95/65)

:30 Rest

1:00 GHD Sit ups

:30 Rest

1:00 OH Walking lunge (45/25)

:30 Rest

​

1/6/17

Strength: 5 RM Push Press/Push Jerk

​

"Nasty Girls"
3 RFT:
50 Squats
7 Muscle Ups
10 Power Cleans (135/95)

​

1/5/17

Strength: Mobility/Skill Work

​

12 Minute AMRAP:
10 Deadlift (Bodyweight)
10 HR Pushups
30 Double Unders

​

1/4/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

​

 - Back Squat - 
5 minute EMOM:
90% of 1 RM x 1

Then, 5 Minute EMOM:
80% x 1+1 (1 Pause for 2 seconds + Squat)

​

1/3/17

Strength: 5x5 DB Bench Press

​

9 Minute AMRAP:
10 Handstand Push ups
12 Box Jumps (24/20)
250 M Row

​

1/2/17

Strength: 5 RM Split Squats

​

Partner WOD

4 Rounds 
Each athlete completes both moves before moving to next round

Round 1:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps OHS (95/65)
(Switch Roles)

Round 2:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Push Press (95/65)
(Switch Roles)

Round 3:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Sumo DL Highpull (95/65)
(Switch Roles)

Round 4:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Front Squats (95/65)
(Switch Roles)

12/30/17

Perform 10 Rounds of each, completing as many reps as possible:

30 Seconds T2B
- Rest 30 seconds
30 seconds of dips
- Rest 30 seconds
30 Seconds of BW DL
- Rest 30 seconds
30 Seconds of HSPU
- Rest 30 seconds

​

12/29/17

Strength: 1RM Front Squat

​

4 RFT:
400 M Run
30 Push Press ( 65/45)
20 Jumping C2B Pull-ups

​

12/28/17

15 Minute AMRAP:


50ft Handstand Walk
15 Burpees 
30 Alternating Pistols

​

12/27/17

CrossFit Total


1RM Back Squat 
1RM Press 
1RM Deadlift

​

12/26/17

Strength: 1RM Bench Press

​

12 Minute AMRAP:

20 Pull-ups
30 Calorie Row
60 OHS (45/35)
30 Box Jumps (24/20)
20 GHD Sit-ups

​

12/23/17

Strength: Make-up Day

​

3 RFT:
400 M Run
12 Power Snatch (115/85)
6 Bar Muscle-ups

​

12/22/17

Strength: Back Squat (10 Reps @80% of 1RM)

​

3 RFT:
30 T2B
21 G2O (95/65)
 

12/21/17

Strength: Bench Press (10 Reps @80% of 1RM)

​

3 RFT:
100ft Walking Lunge
50 Squats
50 GHD Hip Extensions (Good mornings)

​

​

12/20/17

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

​

12/19/17

"Fight Gone Bad!"

​

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

- 1 Min Rest - 

​

12/18/17

Strength: Front Squat (10 reps @80% of 1RM)

​

3 RFT:
30 HR Pushups
21 OHS (95/65)(65/45)

​

12/16/17

IMCF Christmas Party WOD - The 12 Days of Christmas

1 Man Maker (45.35) 

2 Power Cleans (75/55) 

3 Push Press (75/55) 

4 GHD Situps 

5 Golden Ring Dips 

6 Boxes Jumping (24/20)  

7 Squats a Thrusting (75/55)

8 Kettlebells Swinging (53/35)

9 Lunges Walking (45/35# plate)

10 Bar Facing Burpees

11 Toes to Bar

12 Calories Rowing

​

12/15/17

Strength: Back Squat (10 Reps @75% of 1RM)

​

50-40-30-20-10:
KB Swings (53/35)
(Ab-mat) Sit-ups

​

12/14/17

Strength: Press (10 Reps @75% of 1RM)

​

For Time:
20 Deadlifts (225/155)
20 Toes to Bar
200 Double Unders
30 Alternating Pistols
30 Goblet Squats (53/35)
60 Calorie Row

​

12/13/17

Strength: Bench Press (10 Reps @75% of 1RM)

​

Partner WOD (Athletes can break up moves however they want)
42-30-18:
Box Jumps (24/20)
Thruster (95/65)(65/45)

​

12/12/17

Strength: Single Leg DL (4 Sets of 8 Reps)

​

GARRETT
3 RFT:
25 Ring HSPU
25 L-Pullups

​

12/11/17

Partner WOD:
2:00 Max Distance Row (Both athletes must row)
8:00 to establish 2 Clean and 1 Jerk Max

​

12/9/17

Strength: Make-up Day

 

15 Minute AMRAP:
250 M Row
10 Push Press (155/115)
20 GHD Sit-ups

​

12/8/17

Strength: Bench Press 10 Reps @ 70% of 1 RM

​

"DB Fran"
21-15-9:
DB Thrusters
Pullups

​

12/7/17

Strength: Front Squat 10 Reps @70% of 1 RM

​

20 Minute AMRAP:
25ft OHWL (95/65) (45/35)
8 Burpees
25ft OHWL
8 Toes to Bar

​

12/6/17

Strength: Press 10 Reps @70% of 1 RM

​

8 Minute AMRAP:
Ascending by 3 reps each round
3 Deadlift (225/115)
3 Box Jumps (24/20)

​

12/5/17

COFFLAND
Hang from pull-up bar for 6 minutes
Each time you drop, 
800 m Run
30 Pushups

​

12/4/17

Strength: Back Squat 10 reps @70% of 1RM

​

42-30-18:
Wall Ball (20/14)
GHD Sit-ups

​

12/2/17

VIOLA
20 Minute AMRAP:
400 M Run
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

​

12/1/17

Tabata Back Squat (95/65)
- Rest 1 Minute
Tabata L-Sit
- Rest 1 Minute
Tabata Ring Rows
- Rest 1 Minute
Tabata Handstand Hold
- Rest 1 Minute
Tabata Row

11/30/17

Strength: Single Leg DL (4 sets of 8)

​

GRIFF
For Time:
Run 800 M
400 M Backwards
800 M
400 M Backwards

​

11/29/17

Strength: Front Squat (20 Reps at 65% of 1RM)

​

3 RFT:
10 Squat Snatches (155/115)
20 Burpees

​

11/28/17

5 RFT:
15 DB Thursters (50/35)
50 Double Unders
3 Rope Climbs

​

11/27/17

Strength: Bench Press (20 Reps @65% of 1RM)

​

"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (24/20)

​

11/25/17

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

​

20 Minute AMRAP:
100 Double Unders
15 Dips
10 Turkish Get-ups (50/35 DB)

​

11/24/17

"Thanksgiving Sampler Platter" Partner WOD


For Time:

Run 800 M
then 5 Rounds of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Run 600 M then, 4 Rounds of:
- 8 HSPU
- 20 KB Swings (53/35)

Run 400 M, then 3 Rounds of:
- 15 Box Jumps (24/20)
- 15 Knees to Elbows

Run 200 m, then 2 Rounds of:
- 20 Wall Balls (20/14)
- 30 GHD Sit-ups

Run 100 M, then 1 Round of:
- 50 Burpees

 - Both Partners do the runs and then can split the reps however they'd like - 

​

11/22/17

Thruster/Push Press/Push Jerk/Split Jerk

1-1-1-1-1-1-1

 Without dropping the bar is one rep - 

​

11/21/17

Strength: 20 Rep Back Squat @ 60% of 1RM

​

5 RFT:
30 Calorie Row
30 GHD Sit-ups

​

11/20/17

Strength: 20 Rep Bench Press @ 60% of 1 RM

​

3 5 Minute Rounds for Max Reps
From 0:00-2:00 400 M Run/Double Unders
2-3:00 DB S2O (35/25)
3-4:00 Pull-ups
4-5:00 DB Hang Squat Cleans
Rest 5 Minutes Between Rounds

​

11/18/17

Strength: Make-up Day

 

RAHOI
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing Burpees

​

11/17/17

Strength- 4 Sets of 8 Single Leg Deadlift

​

For Time:
60 Push-ups
50 Dips
40 GHD Sit-ups
30 Pull-Ups
20 Front Squats (155/115)
10 Jerk (155/115)

​

11/16/17

Strength: 20 Rep Front Squat and Bench Press @ 55%

​

For Time:
400 M Run
100 M Farmers carry (70/50)
800 M Run
100 M Farmers carry (70/50)
400 M Run

​

11/15/17

Power Clean
10-5-3-1-1-1-3-5-10

​

11/14/17

Strength: Mobility/Skill work or the 20's

​

5 RFT:
30 Yard weighted Lunge (50/35 DBx2)
60 Yard Shuttle Sprint (5-10-15)

​

11/13/17

Strength: 20 Rep Back Squat and Press (55%)

​

16 Minute EMOM:
3 Rope Climbs
12 Supinated BB Row (75/55)
12 Alt DB Snatch (50/35)
:50 Plank Hold
 

11/11/17

Split Jerk Clinic

​

11/10/17

Strength: 1 RM OHS/FS

​

20 Minute AMRAP:
15 Burpees
30 Calorie Row

​

11/9/17

No strength- Warmup/technique for Deadlift/Power Clean/Front Squat

​

For Time:
60 Alternating Pistols
50 Wall Ball (20/14)
40 Box Jumps (24/20)
30 Deadlifts (185/135)
20 Power Cleans (185/135)
10 Front Squats (185/135)

​

11/8/17

Strength: Overhead Walking Lunge Steps (5 Sets of 12)

​

For Time:
100 Double Unders
then
21-15-9 
Squats
Hand Release Pushups
then, (No rest)
50 Double Unders
then
21-15-9
Pull-ups
Abmat Sit-ups

​

11/7/17

1 RM Press 
then rest 3-5 Minutes
Single arm DB Press
Max reps for each arm using 40% of 1RM max Press
3 RM Deadlift

​

11/6/17

5 RFT:
25 KB Swings (72/53)
25 GHD Sit-ups
25 Hip Extensions
25 Knees to Elbows

​

11/4/17

Strength: Make-up Day

 

5 RFT:

20 Wall Ball (20/14)

20 SDLHP (75/55) 2

0 Box Jumps (20)

20 Push Press (75/55)

20 Calorie Row

- Rest 1 Minute - 

​

11/3/17

Mobility or Skill Work or Strength Make-up

​

20 Minute EMOM:
10 Jumping Slam Balls
10 Calories Assault Bike
15 Pushups
10 Alternating Pistols

​

11/2/17

For Time:
400 M Run
Rest 1 Minute
800 M Run
Rest 2 Minutes
1200 M Run
Rest 3 Minutes
1600 M Run

​

11/1/17

Strength: Overhead Walking Lunge Steps (4 sets of 12 steps/leg)

​

"Elizabeth"

21-15-9:
Clean 135#
Ring Dips

10/31/17

Strength: 3x6 OHS/Front Squat

​

10 Minute AMRAP:
3 Burpee Box Jump overs (24/20)
3 Deadlifts (225/155)
6 Burpee Box Jump over
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
etc.

​

10/30/17

Strength: 3x6 Weighted Pull-ups/Negative Pull-ups

​

OPEN WOD 15.5
27-21-15-9:
Row (Calories)
Thrusters (95/65) (65/45)

​

10/28/17

Strength: Make-up Day

21-15-9:
Single-arm DB Snatches (50/35)
Bar Muscle Up

​

10/27/17

Strength: 5 sets of 10 Overhead Walking Lunge Steps

​

"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)

10/26/17

HERO WOD ANDY
For time, wearing 20# vest:
25 Thrusters (115/85)
50 Box Jumps (24/20)
75 Deadlifts (115/85)
1.5 Mile Run
75 Deadlifts (115/85)
50 Box Jumps (24/20)
25 Thrusters (115/85)

​

10/25/17

Strength: 5x5 Overhead Squat/Front Squat

​

Event 4 “Quick and Powerful” (Partner)

150ft Sled Pull (90/70)
30 synchronized burpees over object
150ft Sled Pull (90/70)
30 synchronized burpees over object

​

10/24/17

Extra Mobility

​

For Time:
50 Calorie Row
50 Toes To Bar

​

10/23/17

Strength: 5x5 Weighted Pull-ups/Neg. Pull-ups

​

Turkey Throwdown Event 3 (Partner):

- Split each move as needed - 

120 Double Unders
80ft Lunges DB OH (50/30) – (Split as needed in increments of 10 feet)
37 HSPU
80ft Lunges DB OH (50/30) – (Split as need increments of 10 feet)
120 DU

​

10/21/17

Strength: Make-up Day

​

9-15-21:

Thrusters (95/65)

Bar-facing Burpees

​

10/20/17

Shoulder Health

3200 M Row 

​

10/19/17

LMG Test WOD

or

1 RM Back Squat/Press (For LMG)

​

10/18/17

Fall '17 LMG Test WOD:

​

"Rep it Up!"

10 Min AMRAP - 1 Min each move for Max Reps:

Pullups

Pushups

Squats

Toes to Bar

KB Swings

Single-arm OH KB Squats

AbMat Situps

Alt DB Snatch

Box Jumps

Burpees

​

10/17/17

Turkey Throwdown
Event 2 (Partner WOD - split reps as needed)
3 RFT: 
50 Wall Ball (20/14)
12 Rope Climbs
75 Wall Ball (20/14)
9 Rope Climbs
100 Wall Ball (20/14)
6 Rope Climbs 
then
6 Minutes to build to 1RM Snatch

​

10/16/17

Overhead Squat 5-5-5 Reps
Snatch Balance 3-3-3- Reps
Hang Squat Snatch 1-1-1 Reps

​

10/14/17

Double-Under Clinic

2 RFT:

100 DUs

25 Burpees
600m Run

​

10/13/17

30-20-10:
GHD Sit-ups
Wall Ball (20/14)

​

10/12/17

Strength: 3 RM Deadlift

​

3 RFT:
20 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20)
50ft DB FR WL

​

10/11/17

3RM Front Squat/OHS

​

Turkey ThrowDown Event #1

18 Min Partner AMRAP:​

Partner #1:

5 T2B

10 KB Swings (53/35)

15 Goblet Squats (53/35)

Partner #2:

600m Run

​

- Partner 1 completes as many reps until partner 2 returns. Switch. Complete as many rounds/reps as possible in 18 minutes.
 

10/10/17

7 2-Minute Rounds of:
25 Calorie Row
Max Reps Jerk (205/155)

​

10/9/17

Strength: Overhead Walking Lunge (5 sets of 8 steps/leg)

​

21-15-9:
DB Squat Clean Thrusters (50/35)
Pull-ups

​

10/7/17

HERO WOD KEV
With a partner
26 Minute AMRAP
6 Deadlifts (315/225)-each
9 Bar Facing Burpees, synchronized
9 Bar Muscle Ups- each
55ft Partner bb Carry (315/225)

​

10/6/17

Back Squat:
10-5-3-1-1-1-3-5-10

​

10/5/17

Strength: Deadlift (6 Sets of 3)

​

5 RFT:
Swim 100 yards (400m Run)
30 Push-ups

10/4/17

Strength: Split Jerk (6 Sets of 3 Reps)

​

For Time:
30 Snatches (155/115)

​

10/3/17

Strength: Overhead Walking Lunge Steps (4 sets of 8 alternating steps)

​

3 RFT:
15 C2B Pull-ups
20 Burpees
15 SDLHP (95/75)

​

10/2/17

For Time:
5 Rope Climbs
75 Thrusters (75/55)
50 Dips
5 Rope Climbs
50 Overhead Squats (75/55)
75 Abmat Sit-ups
5 Rope Climbs

9/30/17

5 RFT:

3 Cleans (225/155)
200m Sprint
20 KB Snatches (53/35)
- Rest 2 minutes between rounds - 

​

9/29/17

DUNN
19 Minute AMRAP:
3 Muscle Ups
1 Shuttle sprint (5-10-15)
6 Burpee Box Jump overs (20)

​

9/28/17

Overhead Squat 
5-5-5-5-5

​

9/27/17

5 RFT:
500 M Row
15 Bench Press (135/95)

​

9/26/17

Strength: 1RM Push Press

​

21-15-9:
Front Squats (185/135)
GHD Sit-ups w/med ball (14/10)

​

9/25/17

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 Ball (20/14)
50 Burpees
50 Double Unders

​

9/23/17

Moving Day!

"Tabata That!"

Row

Pushups

Squats

Situps

KB Swings

​

9/22/17

1 Mile Time Trial

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1 (10 sets of 1)

​

9/21/17

Strength: 1 RM Weighted Pull-ups/5x5 Negative pull-ups

​

40-30-20-10:
Box Jumps (30/24)
GHD Situps

​

9/20/17

Strength: Back Squat 8 Reps @ 85% of 1RM

​

5 RFT:
400 M Run
15 Left arm KB Snatch (35/26)
15 Right arm KB Snatch (35/26)

​

9/19/17

Strength: Split Squats 5 sets of 12

​

Deadlift (moderate load for all 7 sets)
7-7-7-7-7-7-7

​

9/18/17

"Angie"

For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Squats

​

9/16/17

Strength: Make-up or Mobility

​

8 RFT:

200m Run

12 GHD Sit-ups

12 Single-arm DB OH Walking Lunges (50/35)

12 Push-ups

​

9/15/17

Strength: 3 RM Push Press

​

From CF Open 17.5
10 RFT:
9 Thrusters (95/65)
35 Double Unders

​

9/14/17

Strength: Mobility or Skill Work

​

3 RFT:
400 M Run
21 Wall Ball (20/14)
12 Power Cleans (135/95)

​

9/13/17

LMG Make-up

or

OPEN WOD 13.2
10 Minute AMRAP:
5 S2O (115/75)(95/55)
10 DL 
15 Box Jumps (24/20)

​

9/12/17

LMG Testing Make-Up from Monday

or

3200 M Row

​

9/11/17

LMG Testing

1 Minute Max Reps per move
1) Pullups 
2) Pushups 
3) Squats 
4) KB Swings (53/35) 
5) Single-arm OH KB Squats 
6) Toes to bar 
7) AbMat Situps 
8) Alt DB snatch (50/35)
9) Box Jumps (24/20)
10) Burpees

or

1 RM Back Squat
1 RM Press

​

9/9/17

Fall '17 LMG Test WOD:

​

"Rep it Up!"

10 Min AMRAP - 1 Min each move for Max Reps:

Pullups

Pushups

Squats

Toes to Bar

KB Swings

Single-arm OH KB Squats

AbMat Situps

Alt DB Snatch

Box Jumps

Burpees

​

9/8/17

Strength: Make up or mobility

​

7 RFT:
21 Press (75/55)
21 Back Extensions

​

9/7/17

Strength: Weighted Dips (5x5)

​

IAN 17.2 Prediction
12 Minute AMRAP:
50 Double Unders
10 Snatch (135/95)
8 OHS (135/95)
6 HSPU

​

9/6/17

3 Rounds:
1 Minute Back Squat (135/95)
Rest 1 Minute
1 Minute Cal Rower
Rest 1 Minute
1 Minute of Power Cleans (135/95)
Rest 1 Minute

​

9/5/17

Split Squats (5 sets of 10)

​

"Lynne"
BW Bench Press
Pull-ups

5 Rounds for max reps
- No time component - 

​

9/4/17

Labor Day Partner WOD

​

45 Minute AMRAP:

P1: 800 M Run
P2:

10 Deadlift (315/225)
50 Situps
Max Rep Box Jumps (24/20) until runner returns

​

9/2/17

Strength: Make-up Day

 

20 Min AMRAP:

10 Alt. Pistols

25 ft HS Walk

10 KB Swings (53/35)

​

9/1/17

CF Games "Run Swim Run"
1.5 Mile Run
500m Swim (1500m Row)

8/31/17

Strength: Weighted Dips (1 RM)/Dips 5x5)

​

Snatch
1-1-1-1-1-1-1

​

8/30/17

Strength: Back Squats (18 Reps @70%)

​

21-15-9:
Toes to Bar
Box Jumps (24/20)
SDLHP (75/55)

​

8/29/17

Strength: Split Squats 4x10

​

4 RFT:
500 M Row
15 Handstand Pushups
1 Rope Climb "double up"

​

8/28/17

Strength: 1 RM Push Press

​

Front Squat 
Every 2 Minutes (E2M) for 10 Minutes
5 Reps

​

8/26/17

Strength: Make-up Day

 

4 RFT:
500 M Row
15 Handstand Pushups
1 Rope Climb "Double Up"

​

8/25/17

3 RM Power Snatch

​

16 Minute EMOM:
A. 12 KB FR Lunges (53/35)
B. 15/12 Cal Assault Bike
C. 12 DB Step-ups (45/30) (24"/20")
D. :50 Plank Hold

​

8/24/17

3 RFT:
1200 m Run
20 L-Pullups
30 GHD Hip Ext w/plate (25/15)

​

8/23/17

5 RFT:
200 M Farmers carry
20 Deficit pushups, hands on DB
10 DB Push Jerks (60/45) 

​

8/22/17

Strength: Split Squats (5 Sets of 8 Reps)

​

12 Min AMRAP:
1 Weighted Muscle Up
5 MBC
2 Weighted Muscle Up
10 MBC
add 1 MU and 5 MBC each Round

​

8/21/17

Strength: Back Squat (18 reps @65% of 1RM)

800 m Time Trial

- 5 Minute Rest - 

"Barefoot Annie"

50-40-30-20-10:

Double Unders

AbMat Situps

​

8/19/17

Strength: Make-up Day

​

4 RFT:
25 GHD Situps
3 Rope Climbs
400 M Run

​

8/18/17

Strength: Weighted Dip 5x5

​

Hang Power Clean
1-1-1-1-1
Hang Power Snatch 
1-1-1-1-1
Push Jerk
1-1-1-1-1

​

8/17/17

Strength: Power Snatch 3RM

​

For Time:
50 Jumping alt Lunges, 50 Steps
50 Pull-ups
50 Push Press (95/65)
50 GHD Hip Extensions
50 Burpees

​

8/16/17

Strength: Split Squats (4 Sets of 8 reps/leg)

​

8 Rounds of: 400 m Run
- rest 90 seconds between each - 

​

8/15/17

Strength: 5RM Push Press

​

27-21-15-9:
Squat Cleans (95/65)
Ring Dips

​

8/14/17

Strength: Back Squat 18 Reps @60% of 1RM

​

For Time:
50 Box Jumps (30/24)
50 KB Swings (72/53)
50 Knees to Elbows
50 Wall Ball (30/20)
50 Burpees

​

8/12/17

6 Minute AMRAP:
10 Pullups
15 Push Press (115/85)
20 KB Swings (53/35)

- Rest 4 Minutes - 

6 Minute AMRAP:
1000 M Row
Max Burpees over Rower

- Rest 4 Minutes - 

6 Minute AMRAP:
800 M Run 
20 Toes to Bar (20 GHD Situps)
Max Pushups

​

8/11/17

Strength: 5 Sets of 12 DB Press

​

Competition Training or 
1 RM Front Squat and 1 RM Deadlift

​

8/10/17

Strength: 5 Sets of 12 DB Bench Press

​

Competition Training

​

8/9/17

Strength: 5 Sets of 12 DB Bench Press

​

4 RFT:
Lunge 100 M
Run 300 M
- Wear 20lb vest - 

8/8/17

Strength: 1 RM Front Squat and 1 RM Deadlift

or

"Chelsea"

​

8/7/17

"Chelsea"
30 Minute EMOM:
5 Pullups
10 Pushups
15 Squats

​

8/5/17

"Eva"
5 RFT:
800 M Run
30 KB Swings
30 Pullups

​

8/4/17

12 Minute AMRAP:
5 Push Press (115/85)
10 Toes to Bar

​

8/3/17

Strength: 3RM Deadlift

​

Tabata Pushups
- Rest 3 Minutes - 
then 3 Rounds of:
15 Box Jump Overs
200 M Farmers Carry (60/45 DB)

​

8/2/17

4 Sets of 3 Reps of
Bulgarian Split Squat + 
Single Leg Romanian DL
then, One set for Max Reps of
Bulgarian Split Squats
Rest 2 Minutes between legs

​

8/1/17

Strength: DB Bench Press (4 sets of 12 reps)

​

20 Minute AMRAP:
400 M Run
20 GHD Sit-ups
10 OHS (95/65)

7/29/17

Strength: Make-up Day

"When Karen Met Annie"
50-40-30-20-10:

DUs

Wall Balls

Sit-ups

​

7/28/17

Strength: 3RM Power Clean

15 Minute AMRAP:
30 Squats
20 Handstand Pushups
10 Deadlifts (225/155)

​

7/27/17

3x2000 M (Run/Row)
(Rest 5 minutes between sets)

400 fast/400 easy
300 fast/300 easy
200fast/ 200 easy
100fast/ 100easy

​

7/26/17

Strength: 5RM Front Squat

400m or 1 mile Makeup

1 REP Press

Max Reps of DB Press for each arm using
40% of 1 Rep Max that was just determined

​

7/25/17

"Fran"
21-15-9:
Thrusters
Pullups

​

7/24/17

Strength: 5 sets of 10 DB Bench Press

​

20 Minute EMOM:
A. 12 Jumping Slam Balls
B. 2 Ascents Rope Climb
C. :50 Plank Hold
D. 12 Steps Slosh Pipe Lunge
E. 15/12 Cal Assault Bike

​

7/22/17

4 RFT:
30 Pushups
20 Front Squats (115/85)
20 Push Press (115/85)
30 GHD Situps

​

7/21/17

NICKMAN
10 RFT:
200 M Farmers Carry (55/35)
10 Weighted Pullups (35/25)
20 Alt DB Power Snatches (55/35)

​

7/20/17

1 Mile Time Trial or 400 M Time Trial Makeup

​

12 Minute AMRAP:
3 Thrusters  (135/95)
6 Toes to Bar
9 KB Swings
12 DL (135/95)

​

7/19/17

Strength: 1RM Front Squat

​

50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)

​

7/18/17

400 M Time Trial

then

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat

Build over the course of the 5 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 90-95%

​

7/17/17

Strength: 4 Sets of 10 DB Bench Press

​

"The Ghost"
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
- Rest - 
Separate scores for each

​

7/15/17

HOLLYWOOD


For Time:
2 K Run
22 Wall Ball (30/24)
22 Muscle Ups
22 Wall Ball (30/24)
22 Power Cleans (185/135)
22 Wall Ball (30/24)
2 K Run

​

7/14/17

Strength: 3RM Power Clean

​

4 RFT:
12 Alt Pistols (45/35 DB)
30 GHD Sit-ups

​

7/13/17

Strength: 5 sets of 10 DB Bench Press

​

3 RFT:
250 m Row
12 Squat Snatch (65/55)
21 Pushups

​

7/12/17

Strength: 3 RM Deadlift

​

"Helen"

3 RFT:
400 Meter Run
21 KB Swings (53/35)
12 Pull-ups

​

7/11/17

1 Mile Run- Time Trial (compare to previous 1 mile TT)

Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

​

7/10/17

Strength: 3RM Front Squat

​

For Time:
15 Thrusters (135/95)
21 SDLHP (135/95)
12 Thrusters (135/95)
15 SDLHP (135/95)
9 Thrusters (135/95)
9 SDLHP (135/95)

​

7/8/17

Strength: Make-up Day

​

LOREDO

6 RFT:

24 Squats

24 Push-ups

24 Walking Lunges

400m Run

​

7/7/17

Strength: 3x6 Deadlift
3 RFT:
30 KB Swings (53/35)
20 Triple Unders
400 M Run

​

7/6/17

Strength: DB Bench (4 Sets of 8)

​

15 Minute AMRAP:

21 GHD Situps
14 Single Arm DB Push Jerks
Use a single, heavy DB & alternate arms each rep

​

7/5/17

Strength: Skill Work/Mobility

​

OPEN WOD 14.4

For Time: 
60 Calorie Row
50 T2B
40 Wall Ball (20/14)
30 Cleans (135/95)(115/65)
20 Muscle Ups

​

7/4/17

Team WOD

​

7/3/17

Strength: 5RM Front Squat

​

20 Minute EMOM:
A. 12 DB Step Ups (24/20 Box) (45/30 DB)
B. 12 Alt DB Snatch (45/30)
C. 12 Pushups on DB
D. 12 DB Clean (45/30)
E. 15/12 Cal Assault Bike

​

7/1/17

Strength: Make-up Day

ROY

5 RFT:

15 Deadlift (225/155)

20 Box Jumps (24/20)

25 Pullups