IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - 2017 Archive
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