Workout of the Day - Archive 2018

6/30/18

FALKEL

25 Min AMRAP:

8 HSPU

8 Box Jumps (30/24)

1 Rope Climb

6/29/18

Shoulder Health- C2B Pull-ups + 1 arm DB Press

Mobility/skill work

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

6/28/18

Shoulder Health- Dip + 1-arm DB High Pull

Strength- 1 RM Back Squat

7 2-minute rounds of:
20 Cal Row
Max Reps GHD Sit-ups

6/27/18

Shoulder Stamina

Strength- 1RM Deadlift

GG Event 4
8 Minute Time Cap
3-6-9-12-9-6-3
Hang Squat Clean (135/95)
Bar Facing Burpees

6/26/18

Shoulder Health- Supinated BB Row + 2 arm OH Carry

Strength- 1RM Front Squat

Granite Games Event 3
3 RFT:
12 C2B Pull-ups
12 Alt DB Snatch (50/35)
then 3 RFT:
12 Bar Muscle ups
12 Alt DB Snatch (50/35)

6/25/18

Shoulder Health: DB Windmill + Farmers Carry

Strength- 1 RM Shoulder Press

Granite Games Event 2
20-18-16-14-12-10-8-6-4-2
Wall Ball (20/14)
10-9-8-7-6-5-4-3-2-1
Toes to Bar

6/23/18

BRADLEY
10 RFT:
100 M Sprint
10 Pull-ups
100 M Sprint
10 Burpees
- Rest 30 Seconds -

6/22/18

Shoulder Health- 1-arm DB Windmill + Farmer's Carry

Front Squat
3-3-3 Reps
Push Press
3-3-3 Reps
Thruster
3-3-3 Reps

6/21/18

Shoulder Health- 1 arm DB Press + Chest to Bar Pull-ups

20 Minute EMOM

2 Tire Flip
1:00 Plank
100ft Sled Push
1:00 Active Shoulder Hang
15/12 Cal Assault Bike

6/20/18

Shoulder Stamina

Strength- Back Squat (10 reps @ 75% of 1RM)

10 Rounds, each for time
200m Row
Rest 90 Seconds

6/19/18

Shoulder Health- 2-arm OH Carry + Sup. Barbell Row

Mobility/Skill Work

Fight Gone Bad (Make-up)

or

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

6/18/18

Shoulder Health- 1 arm DB High Pull + Dip

Strength- Press (4reps @ 85% of 1RM)

Granite Games Events 1 & 2

14 Minute Time Cap
15 Burpees over Rower
40/30 Cal Row
15 Burpees over Rower
40/30 Cal Row
15 Burpees over Rower

in the remaining time
Establish 1 RM Snatch

6/16/18

Fight Gone Bad

6/15/18

Shoulder Health- 2-arm Overhead Carry + Supinated BB Row

Strength- Front Squat (10 Reps @70% of 1RM)

Regional Event 3
3 RFT:
9 Muscle Ups
36ft HS Walk
36-45-54 Single Leg Squats
36ft HS Walk (except last round)

6/14/18

Shoulder Health- 1-arm DB High Pull + Dip

Strength-Skill Work/mobility

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

6/13/18

Shoulder Stamina

Strength- Press (6 reps @80% of 1RM)

Back Squat 
5-5-5-5-5

6/12/18

Shoulder Health- 1-arm DB Press + C2B Pull-ups

No Strength

Triple 3
For Time
3000m Row
300 Double Unders
3 Mile Run

6/11/18

Shoulder Health- 1-arm DB Windmill + Farmer's Carry

Strength- 6 Sets of 3 Reps

Regionals Event 6
4 Rope Climbs 
16 Thrusters (155/105)
3 Rope Climbs 
12 Thrusters (155/105)
2 Rope Climbs
8 Thrusters (155/105)

6/9/18

TIFF
On a 25 Minute Clock
Run 1.5 miles
Then AMRAP
11 Chest to Bar Pullups
7 Hang Squat Cleans (155/115)
7 Push Press (155/115)

6/8/18

Shoulder Health- 2-arm Overhead Carry + Supinated Barbell Row

Strength- Front Squat (10 @65% of 1RM)

Regionals Event 5
For Time:
50 HSPU
50 Toes to Bar
50 Cal Bike
50 DB Box Step Overs (24/20)
50ft Right Arm DB OL (70/50)
50ft Left Arm DB OL (70/50)

6/7/18

Shoulder Health- 1-arm DB High Pull + Dips

Regionals Event 4
For Time:
2 Rounds of: 
10 Snatch (175/125)
12 Burpees
then, 2 Rounds of
10 Snatach (115/75) 

6/6/18

Shoulder Stamina

Strength- Back Squat (10 Reps @65% of 1RM)

4 RFT
60 Second HS Hold
60 Second Static Hang 
15 DB Press (50/35)
15 Weighted Pullups (1 DB)

6/5/18

Shoulder Health- 1-arm DB Windmill + Farmer's Carry

Strength- Press (8 Reps @75% of 1RM)

10 Minute AMRAP
10 Deadlifts (275/185)
20 GHD Sit-ups

6/4/18

Shoulder Health- 1-arm DB Press + Chest to bar pull-ups

3 RFT
50 MBC (20/14)
800 M Run

6/2/18

OTIS
15 Minute AMRAP
1 Back Squat, 1 Shoulder Press, 1 DL
2 Back Squats, 2 Press, 2 DL
etc…
1 1/2 BW for Squats and DL.
3/4 BW for Presses

6/1/18

Shoulder Health- 1 Arm DB High Pull + Pullups

Strength- Back Squat (20 Reps @ 60% of 1RM)

CFK 2018 COMP
WOD 1
For time (12 min cap)
2000m - Bike 
200 Double Unders
800m - Run (each partner runs 400m carrying a slam ball)
RX=20#, Scaled=10#
*Partners can divide reps up as desired, but each partner must work in each movement.

5/31/18

Shoulder Health- Overhead Carry + Supinated Barbell Row

Strength- Press (18 Reps @70% of 1RM)

5 Rounds for reps
2 minutes of Burpee Box Jumps (36/30)
Rest 1 minute

5/30/18

Shoulder Stamina

Strength- Deadlift (6 Sets of 3)

Murph Make-up

or

For Time, Fast and Heavy
21 DB Thrusters 
400 M Run
18 DB Thrusters
400 M Run
15 DB Thrusters
400 M Run

5/29/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry.

Murph Make-up

or

Front Squat 
1-1-1-1-1-1-1-1-1-1

5/26/18

MURPH
For Time:
1 Mile Run

100 Pullups

200 Pushups
300 Squats
1 Mile Run

- With weighted vest (20/14) - 

5/25/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

Strength- Front Squat (20 Reps @ 55% of 1RM)

CFK 2018 Comp
WOD 3
AMRAP - 9 mins
8 - Power Snatch (Rx=135/95, Scaled 95/65)
10 - Toes 2 Bar (Scaled=knee ups)
12 - DB Clean & Jerk (RX=50/35, Scaled=35/20)
*Partner 1 completes a round, then Partner 2 completes a round.

5/24/18

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

Strength- 3 RM Deadlift

Overhead Squat

5 Reps Every 2 Minutes for 10 minutes (5 sets)
Increase weight each set if possible

5/23/18

Shoulder Stamina

Mobility/Skill Work

CFK 2018 COMP
WOD 2
(10 min cap)
40 Deadlifts
20 Bar over Burpees
40 Front Squats
20 Bar over Burpees
40 Shoulder to Overhead
20 Bar over Burpees
RX=135/95, Scaled=95/65 (step over bar allowed)
*Partner 1 must complete 10 reps before Partner 2 can start, Partners must tag in.

5/22/18

Shoulder Health- 1 Arm Overhead Carry + Supinated Barbell Row

Strength- Press (18 Reps @65% of 1RM)

5 RFT:
1 Sub :45 250m Row
50 Unbroken DU

5/21/18

Shoulder Health- 1 arm DB High Pull + Dip

Strength- Back Squat (20 reps @ 55% of 1RM)

For time, using a single dumbbell:
10 weighted pull-ups (50/35) 
40 overhead lunges (50/35) 
10 weighted pull-ups
30 Alt DB Snatch (50/35)
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

5/19/18

JACK
20 AMRAPL
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box jumps (24/20)

5/18/18

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

Make-up Strength or Mobility

AGOQ 4
5 Minute AMRAP:
9 HSPU
6 Burpees
3 Snatches (165/115)

5/17/18

Shoulder Health- Farmer's Carry + DB Windmill

Strength- 20 Rep Front Squat @50% of 1RM

21-18-15-12-9-6-3:
Triple Unders
Bike (calories)

OR

10 Rounds, each for time
5-10-15 Yard shuttle sprint
Rest as needed between sprints

5/16/18

Shoulder Stamina

Strength- 18 Rep Press @ 60% of 1RM

AGOQ 3
20 Minute AMRAP:
50 Wall Ball (20/14)
100 Double Unders
50ft HS Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft HS Walk
100 Double Unders

5/15/18

Shoulder Health- 1 Arm DB High Pull + Dips

Strength- 3RM Deadlift

AGOQ 2
4 RFT:
25 C2B Pull-ups
5 Cleans (245/170)

5/14/18

Shoulder Health- 1 Arm DB High Pull + Dips

Strength- 3RM Deadlift

AGOQ 2
4 RFT
25 C2B Pull-ups
5 Cleans (245/170)

5/12/18

NICK
12 RFT:

10 DB Hang Squat Cleans (50/35)
6 HSPU on DBs

5/11/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

45 Minute AMRAP
400 M Run
3 Rope Climbs
400 M Run
15 Clapping Push-ups

5/10/18

Shoulder Health- 1 arm DB Press + Chest to Bar Pull-ups

Strength- Split Squats (5 Sets of 12 Reps/leg- rest 1 minute between sets)

Deadlift 
3-3-3-3-3

5/9/18

Shoulder Stamina

Skill work/Mobility

4 RFT:
16 Alt DB Snatch (50/35)
16 Box Jumps Over (24/20)
16 Jumping Squats

5/8/18

Shoulder Health: 1 Arm DB High Pull + Dip

Strength: 1RM Front Squat

50-40-30-20-10:
Wall Ball (20/14)
Row (calories)
GHD Sit-ups

5/7/18

Shoulder Health- 2 Arm overhead carry + Supinated Barbell Row

Strength: 1RM Bench Press

15 Minute AMRAP:
50ft Handstand Walk
100ft Walking Lunge

5/5/18

Cinco de Mayo WOD

 

MARATHON

2 RFT:
400m Run

26 HRPU

400m Run
26 KB Swings (53/35)
400m Run

26 Situps
400m run

26 DL (75/55)
400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20)

5/4/18

Shoulder Health: 1 Arm DB Windmill + Farmer's Carry

Strength: Split Squats (5 sets of 10 reps/leg)

30-20-10:
DB Thrusters (35/25)
Toes To Bars

5/3/18

Shoulder Health: 1 Arm DB High Pull + Dips

"Lynne"
BW Bench Press
(body weight bar)
Pull-ups

5 Rounds for max reps
No time component

5/2/18

Snatch Clinic

5/1/18

Shoulder Health: Supinated BB Row + OH Carry

PAUL PENA
7 Rounds, each for time of:
100 m Sprint
19 KB Swings (72/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes

4/30/18

Shoulder Health: 1 arm DB Press + Chest to Bar Pull-ups

Strength: 3RM Bench Press

800m Run TIME TRIAL

Thruster
3-3-3-3-3-3-3

4/28/18

Strength: Make-up Day

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

4/27/18

Strength: 5 RM Bench Press

Shoulder Health- 1 Arm DB High Pull & Dip

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

4/26/18

Shoulder Health- 2 Arm Overhead Carry + Supinated BB Row

2 Rounds for Max Reps:
2:00 Press (135/95)
2:00 Front Squat (225/145)
2:00 Deadlifts (315/215)
- Rest 1 Minute between each -

4/25/18

Shoulder Stamina

Every 2 Minutes for 10 Minutes (5 Sets):

3 Power Snatch

4/24/18

Strength- Hang Power Clean or Hang Clean (6 Sets of 3 Reps)

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

HANSEN
5 RFT:

30 KB Swings (72/53)
30 Burpees
30 GHD Sit-ups

4/23/18

Strength- Split Squats (5 Sets of 8 Reps)

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

10 Minute AMRAP:
10 Toes to Bars
10 SDLHP (95/65)

4/21/18

IRON MOUNTAIN MELTDOWN
 

4/20/18

Make-up Strength

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

4/19/18

Mobility/Skill Work

20 Minute EMOM:
15/12 Calories Assault Bike
12 Slosh Pipe WL Steps
12 SDLHP (95/75)
12 Ball Slams (50/30)
50ft Bear Crawl

4/18/18

"Double Helen"


3 RFT:
800 M Run
42 KB Swings (53/35)
24 Pull-ups

4/17/18

Strength: Bench Press 1RM

21-15-9:
Front Squat (135/95)
HSPU

4/16/18

Strength: Split Squats (4 sets of 12 Reps/leg) Increase weight on each set if possible

"Seven Deadly Sins"
10 C2B Pullups
20 T2B
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

4/14/18

HERO WOD TAMA

For Time
800 M Single-arm Farmers Carry (45/35)
31 Toes to Bar
31 Push-ups
31 Front Squats (95/65)
400m Single-arm Farmers Carry (95/65)
31 Toes to Bar
31 Push-ups
31 Hang Power Cleans (135/95)
200m Single-arm Farmers Carry (135/95)

4/13/18

Strength: Front Squat (6 sets of 3 Reps) (~90% of 1RM)

Every 2 Minutes for 10 Minutes:
3 Hang Power Snatch

4/12/18

Double Under Clinic

5 RFT:
20 Double Unders
50ft Weighted FR WL (53/35)

4/11/18

Strength- Bench Press (6sets of 3 Reps) (Should be approx 90% of 1RM)

4x400m Run:
- Rest 90 seconds between each - 

4/10/18

"Barbara"

5 Rounds/Rest 3 minutes between rounds:

20 Pullups
30 Pushups
40 Situps
50 Squats

4/9/18

Split Squats (4 sets of 10/leg)

15-12-9-6-3:
DB Hang Clean & Jerks (50/35)
Knees to Elbows

4/7/18

Tabata (rest 1 minute between each):
C2B Pull-ups
Sit-ups
Seated Shoulder Presses (75/55)
Hip Extensions
Jumping Back Squats (75/55)

4/6/18

Strength: Hang Power Clean/Hang Clean (6 sets of 3 reps)

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

4/5/18

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

7 Minute AMRAP:
15 Calorie Row
15 Push-ups

4/4/18

Accessory Work: Shoulder Stamina

Strength: Bench Press 5x5

Clean & Jerk
3-3-3-3-3

4/3/18

Strength: Mobility/Skill Work

5 RFT:
400 M Run
15 Thrusters (95/65)

4/2/18

Strength: Front Squat (5x5)

20 Min EMOM:
15/12 Cal Assault Bike
15 DB Bench (50/40)
:50 Plank Hold
3 Rope Climbs
15 Supinated BB Row (75/55)

3/31/18

Strength: Make-up Day

3 RFT:

50 GHD Situps

25 Strict HSPU

3/30/18

Strength: 1 RM Make-up

For Time:
2000 M Row
100 Wall Ball (20/14)
20 Toes To Bar

3/29/18

Make up or Skill Work/Mobility

10 Minute AMRAP:
50ft Walking Lunge Steps (53/35 KB)
10 DB Power Cleans (50/35)
10 Hand Release Pushups

3/31/18

Strength: Make-up Day

3 RFT:

50 GHD Situps

25 Strict HSPU

3/30/18

Strength: 1 RM Make-up

For Time:
2000 M Row
100 Wall Ball (20/14)
20 Toes To Bar

3/29/18

Make up or Skill Work/Mobility

10 Minute AMRAP:
50ft Walking Lunge Steps (53/35 KB)
10 DB Power Cleans (50/35)
10 Hand Release Pushups

3/28/18

Strength: 1 RM Front Squat

4 RFT:

400m Run

100m Farmer's Carry (60/40)

20 KB Swings (53/35)

3/27/18

Any move from CF Total + Max Reps for DB Press w/40% of 1RM achieved for Press

5 RFT:
12 Alternating DB Snatch (50/35)
8 Burpee Box Jumps (24/20)

3/26/18

18.5

or CrossFit Total

3/24/18

Strength: Make-Up Day

HAVANA

25 Min AMRAP:

150 Double Unders

50 Pushups

15 Power Cleans (185/125)

3/23/18

18.5

7 Min AMRAP:

3-6-9-12-15-18-21,...etc.

Thrusters (100/65)

C2B Pullups

3/22/18

Skill Work/Mobility

10 RFT:
1 Power Snatch (185/125)
3 OHS (185/125)

3/21/18

Strength: Back Squat (4 Reps @ 85% of 1RM)

7 Minute AMRAP:
10 SDLHP (135/95)
10 Push Press (135/95)

3/20/18

Skill work/Mobility

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

3/19/18

Strength: Press (4 Reps @ 85% of 1RM)

18.4

or

8 RFT:
400m Run
- Rest 90 Seconds -

3/17/18

3 RFT:

800m Run

25 Toes to Bar

25 Wall Ball (20/14)

3/16/18

18.4

21-15-9:

Deadlift (225/155)

HSPU

- Then -

21-15-19:

Deadlift (315/205)

50-ft HS Walk after each set 

- 9 Min Cap -

3/15/18

Strength: Press (6 Reps @80% of 1RM)

4 RFT:

30 GHD Situps

30 GHD Hip Extensions
100-ft Handstand Walk

3/14/18

Mobility/Skill Work

Five 3 Minute Rounds:
10 Front Squats (185/125)
10 Box Jumps (36/30)
Row for Max Calories
- Rest 3 minutes between rounds - 

3/13/18

Strength: Back Squat (6 Reps @80% of 1RM)

27-24-21-18-15-12-9-6-3:
KB Swings (53/35)
Pushups
Abmat Situps

3/12/18

18.3

or

For Time:
250 M Row
500 M Row
1000 M Row
500 M Row
250 M Row
- 1 Minute rest between efforts - 

3/10/18

Strength: Make-up Day

5-4-3-2-1:
Rope Climbs
Clean & Jerk
Men=145-165-185-205-225
Women=115-125-135-145-155

3/9/18

Open 18.3

2 RFT:

100 Double Unders

20 OHS (115/80) 

100 DUs

12 Ring MUs

100 DUs

20 Alt. DB Snatch (50/35)

100 DUs

12 Bar MUs

3/8/18

Strength: Back Squat (8 Reps @75% of 1RM)

5 Minute AMRAP:
3 Deadlift (275/185)
7 Push Press (115/75)

3/7/18

10 EMOM:
Even: 5 Hang Snatch (95/65)

Odd: Calorie Row Sprint (10/7)

3/6/18

Strength: Press (8 Reps at 75% of 1RM)

12 Min AMRAP:

20 GHD Situps
10 Left Arm OHWL (60/40)
10 Right Arm OHWL (60/40)

3/5/18

Mobility/Skill Work

18.2

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

DB Squats (50/35) (35/20)

Bar-facing Burpees

18.2a

1RM Clean

12 Min Time Cap

- Or -

5K Row (Time Trial)

3/3/18

"T"

5 RFT:

100m Sprint

10 Squat Clean Thrusters (115/75)

15 KB Swings (72/53)

100m Sprint

3/2/18

18.2

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

DB Squats (50/35) (35/20)

Bar-facing Burpees

18.2a

1RM Clean

12 Min Time Cap

3/1/18

Shoulder Press 
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
Increase Load on each Rep

2/28/18

Skill Work/Mobility

20 Minute AMRAP:
25 Burpees
15 Back Squats (BW)

2/27/18

Strength: 3 RM DL

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

2/26/18

Skill Work/Mobility: Focus on Front rack mobility for the Front Squat WOD

Open WOD 18.1

or

Front Squat
10-10-10-10-10

2/24/18

Strength: Make-Up Day

For Time:

30 OHWL (45/35)

30 K2E

30 Situps

30 Cal Row

30 Situps

30 K2E

30 OHWL (45/35)

2/23/18

Open 18.1

20 Min AMRAP:

8 T2B (Hanging Knee Raise)

10 DB C&J (50/35) (35/20)

14/12 Cal Row

2/22/18

Skill work/Mobility or Weighted Pullups (3x6)/Negative pull-ups (5x5)

7 RFT:
14 DB Deadlifts (50/35)
14 Alt DB Shoulder Press

2/21/18

Skill work/Mobility

"ANNIE"
Reps for time
50-40-30-20-10
Double Unders
Abmat Situps

5 minute rest, then

Jerkless Grace
30 Power Cleans (135/95)

2/20/18

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

20 Minute AMRAP:
10 C2B pull-ups
15 Pushups
20 Alternating Pistols
- After every 3 Rounds, run 400 meters - 

2/19/18

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

21-15-9:
Snatches (115/75)
Box Jumps (24/20)

2/17/18

Strength: Make-up Day

2 RFT:

1 Mile Run

100 Situps

2/16/18

Strength: Press (18 Reps at 60% of 1RM)

12-9-6:
Hang Squat Cleans (165/115)
Burpee Bar Muscle Ups

2/15/18

Strength: Weighted Pull-ups (5x5) or Negative Pull-ups (5x5)

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

2/14/18

Deficit Deadlift
3-3-3-3-3
Stand on extra plates to increase range of motion

2/13/18

Mobility/Skill Work

10 Minute AMRAP:
25 ft Walking Lunge Steps (53/35)
10 Wall Ball (20/14)

2/12/18

Strength: Back Squat (18 reps at 60% of1RM)

"18.Zero"
21-15-9:
DB Snatches (50/35)
Burpees, jumping over DB

2/10/18

Strength: Make-up Day

3 RFT:
21 Calorie Row
12 HSPU
3 Rope Climbs

2/9/18

Strength: Make up/Mobility/Skill Work

21-15-9:
Push Press (135/95)
Power Cleans (135/95)

2/8/18

"Eva"
5 RFT:
800 M Run
30 KB Swings (53/35)
30 Pullups

2/7/18

Strength: DB Shoulder Press (5 sets of 12 reps/arm)

Overhead Squat 
3-3-3-3-3

2/6/18

"Linda"
DL 1 1/210/9/8/7/6/5/4/3/2/1

BW
Bench BW
Clean 3/4 BW

2/5/18

Strength: Split Squats (5 sets of 12 reps/leg)

For Time:
10 Muscle Ups
25 Thrusters (75/55)
1000 M Row
25 Thrusters (75/55)
10 Muscle Ups

2/2/18

Strength: Make up/Mobility/Skill Work

20 Minute AMRAP:
20 MBC (20/14)
60 Double Unders

2/1/18

Strength: Split Squats (5 Sets of 10 Reps/leg)

10 Minute AMRAP:
5 Power Snatch (95/75)(75/55)
10 Overhead Walking Lunge (95/75)(75/55)
1 Rope Climb

1/31/18

8 Minute Ascending AMRAP (Partner):
  3 Hand Release Push-ups
  3 Wall Ball (20/14)(14/10)

- 5 Minute Rest -

21-15-9 (Individual):
  Deadlift (315/205)
  Box Jumps (30/24)

1/30/18

Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

1/29/18

Strength: DB Shoulder Press (5 sets of 10 Reps/arm)

On a 25-minute clock, 5 rounds of: 
Row for 50 seconds, rest 10 seconds 
Row for 40 seconds, rest 20 seconds 
Row for 30 seconds, rest 30 seconds 
Row for 20 seconds, rest 40 seconds 
Row for 10 seconds, rest 50 seconds

1/27/18

"Dallas 5"


5 Minutes of Burpees
then
5 minutes of:
7 Deadlifts (155/115)
7 Box Jumps (24/20)
then, 5 minutes of:
Turkish Get-ups (40/30 DB)
then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
then, 5 minutes o:
Rowing (calories)
Rest 1 minute between stations

1/26/18

Strength: Makeup or Mobility

5 RFT:
400 M Run
7 L Pull-ups
4 Clean & Jerks (185/125)

1/25/18

Strength: Mobility or Skill Work

For time:
10 Alternating Pistols
10-yard handstand walk
20 Alternating Pistols
20-yard handstand walk
30 Alternating Pistols
30-yard handstand walk
40 Alternating Pistols
40-yard handstand walk

1/24/18

Strength: DB Shoulder Press (5 sets of 8 reps/arm)

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

1/23/18

Weighted C2B 
1-1-1-1-1
Weighted Dip
1-1-1-1-1
1 Mile Row (Time Trial)

1/22/18

Strength: Split Squats (5 sets of 8 each/leg)

12 Minute AMRAP:
1 Squat Snatch (155/115)
3 Clean & Jerk (155/115)
30 Double Unders

1/20/18

Strength: Make Up Day

3 RFT:
60 Squats
30 Knees to Elbows
30 Ring Pushups

1/19/18

"The Lyon"
5 Rounds, Each for Time:
7 Squat Cleans (165/125)
7 Shoulder to Overhead (165/125)
7 Burpee C2B Pull-ups

- Rest 2 Min Between Rounds - 

1/18/18

Strength: 3RM Power Snatch/Snatch

- On a 12 Minute Clock - 
4 Rounds of:
1:00 KB/DB Snatch (53/35)
1:00 Sit-ups (GHD or Abmat)
1:00 Step back Lunges

1/17/18

Strength: Mobility work

"Isabel"

30 Reps for Time
Snatch (135/95)

1/16/18

Strength: Split Squats (4 sets of 12 reps/leg)

50-40-30-20-10:
Double Unders
Box Jump Overs

1/15/18

Strength: DB Shoulder Press (4 sets of 12 reps/arm)

4 RFT:
400 M Run
50 Squats

1/13/18

Strength: Make-up Day

3 RFT:

250m Row

21 DB Thrusters (30/20)

12 C2B Pullups

1/12/18

Strength: Power Snatch/Snatch (6 Sets of 3)

20 Minute AMRAP:
10 Box Jumps (36/30)
15 Single Arm OHS (50/35 DB)
20 GHD Sit-ups

1/11/18

Strength: DB Shoulder Press (4 sets of 10)

"Grace"
C&J 135/95
30 Reps for Time

1/10/18

3 RFT:
800 M Run
15 Deadlift (275/185)
15 Strict HSPU

1/9/18

Strength: Power Clean or Clean (6 sets of 3)

For Time:
21 Body Weight Back Squats
7 Rope Climb
15 BW Back Squats
5 Rope Climb
9 BW Back Squats
3 Rope Climbs

1/8/18

Strength: Split Squats (4 sets of 10)

"Hard Cindy"
20 Minute AMRAP
5 Weighted pull-ups (35/25)
10 Push-ups with feet on (30/24)
15 Squats holding a 45/35 pound plate

1/6/18

12 Minute Clock:
1:00 Squat Clean
1:00 Push Jerk
2:00 Squat Clean
2:00 Push Jerk
3 Squat Clean
3 Push Jerk
(135/95)

1/5/18

Strength: DB Shoulder Press (4 sets of 8)

For Time:

12 Muscle Ups
800 M Run
9 Muscle Ups
400 M Run
6 Muscle Ups
200 M Run

1/4/18

Strength: MOBILITY

Front Squat
1x10

1/3/18

Strength: 3RM Power Snatch or Snatch

4RFT:
500 M Row
10 OHS (155/115)

1/2/18

Strength: Split Squats (4 sets of 8/leg) Rest 1:00 between sets

10 Minute AMRAP:
20 Wall Ball to 11ft (30/20)
10 Strict pull-ups

12/31/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- 5RM Back Squat

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

12/29/18

3 RFT:
30 DB Snatch (50/35)
30 Toes to Bar

12/28/18

Shoulder Health- Supinated Row + Overhead Carry

2000m Row
50 Wall Ball (20/14)
1000m Row
35 Wall Ball (20/14)
500m Row
20 Wall Ball (20/14)

12/27/18

Shoulder Health- DB Windmill + Farmer's Carry

Achieve a 1 Rep Max DL, then 
21 Minute E3MOM
1 Deadlift@ new 1RM

12/26/18

Shoulder Stamina

1RM Bench Press (Priority to set up next 6 weeks strength cycle)
1RM Back Squat

any other 1-rep if time permits.

12/24/18

Shoulder Health- 1-arm DB High-pull + Dip

 

Christmas Eve Partner WOD:

100 Burpees
100 Pullups
100 KB Swings (53/35)
100 GHD Situps

- One partner works while other partner holds wall sit. Partners must go in order, but may switch as they want.

12/22/18

SEAN
10 RFT:
11 Chest to Bar Pull-ups
22 Front Squat (75/55)

12/21/18

Shoulder Health- Supinated Row + OHCarry

18-15-12-9-6-3:
Thrusters (75/55)
Power Snatches (75/55)
Toes to Bar

12/20/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

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

For time:
800m Run
then, 10 rounds of 
10 HSPU
10 Single Leg Squats
Then, run 800m

12/19/18

Shoulder Stamina

Strength: Split Squats (5 sets of 12 reps/leg)
"Fight Gone Bad"

or

10 Minute EMOM:

1 Rep Front Squat

12/18/18

Shoulder Health: DB Windmill + Farmer's Carry

"Fight Gone Bad!"

3 Rounds:
Wall Ball (20/14) (Reps)
SDLHP (75/55) (Reps)
Box Jump (20) (Reps)
Push Press (75/55) (Reps)
Row (Calories)

12/17/18

Shoulder Health- 1-arm DB High Pull + Dips

"Linda"
10/9/8/7/6/5/4/3/2/1:
DL 1 1/2 BW
Bench BW
Clean 3/4 BW

12/16/18

Shoulder Health- 1-arm DB High Pull + Dips

"Linda"
10/9/8/7/6/5/4/3/2/1:
DL (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)

12/15/18

12 Days of Christmas

12/14/18

Shoulder Health- Chest to Bar Pull-ups + 1 arm DB Press

Strength- Deadlift (6 sets of 3 Reps)

5 Rounds, each for time:
800m Run/Row
Rest 3 minutes

12/13/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Power Clean/Clean (6 sets of 3 Reps)

15 Minute AMRAP:
20 Push-ups
50 Squats

12/12/18

Strength- Front Squat (10 Reps @ 70% of 1RM)

3 RFT:
30 Box Jumps (24/20)
20 Sit-ups (abmat/GHD)
10 Hang Cleans (135/95)

12/11/18

Shoulder Health- Supinated Row + OH Carry

Strength- Split Squats (5 sets of 10/Reps/leg)

15 Minute AMRAP:
5 Strict Muscle Ups
4 Squat Snatch (185/125)

12/10/18

Shoulder Health- 1-arm DB High-pull + Dip 

Strength- Press (10 @ 70% of 1RM)

Death By Burpees

12/8/18

5 2-Minute Rounds:
15 Cal Row
Max Strict weighted T2B
- Rest 2 Minutes -
(8/4 ball for T2B)

12/7/18

Shoulder Health- Supinated Row + OH Carry

Strength- Power Clean/Clean (6 sets of 3 reps)

12 Minute E2MOM:
5 Thrusters

12/6/18

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Split Squats (5 sets of 8/leg)

21-15-9:
KB Snatch (left) 53/35
KB Snatch (right) 53/35

12/5/18

Shoulder Stamina

5 RFT:
15 Hang Power Cleans (115/85)
30 Push-ups

12/4/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Press (10@65% of 1RM)

"When Karen Met Annie"
50-40-30-20-10:
Double Unders
Wall Balls (20/14)
Abmat Situps

12/3/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Strength- Front Squat (10@65% of 1RM)

15 Minute AMRAP
400 M Run
12 DL (225/155)
3 Rope Climbs

12/1/18

WADE
For Time, 20# vest:
Run 1200
then, 4 Rounds
12 Strict Pull-ups
9 strict dips
6 strict HSPU
then, run 1200m

11/30/18

Shoulder Health- 1-arm DB High-pull + Dips

Strength- Deadlift (6 sets of 3 Reps)

21-15-9:
OHS (135/95)
Box Jumps (30/24)

11/29/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Split Squats 4 sets of 12 Reps/leg

10 Rounds for Max Cal
Row 45 Seconds, rest 15
Row 30, rest 30
Row 15, Rest 45
No Rest between rounds

11/28/18

Shoulder Stamina

Strength- Press 20@ 60% of 1RM

4 RFT:
100ft Walking Lunge
30 GHD Situps
30 Pull-ups

11/27/18

Shoulder Health- C2B Pull-ups + 1 arm DB Press

Skill work/Mobility

3 RFT:
400m Run
21 SDLHP (75/55)
12 Burpees, over BB

11/26/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Front Squat 20@60% of 1RM

7 Minute AMRAP:
20 DB Push Presses (50/35)
40 Double Unders

11/24/18

Shoulder Health- DB High Pull+ Dip

BRIAN

Three rounds for time of:
15 foot Rope climb, 5 ascents
25 Back squat (185/135)

11/23/18

Deck of Doom

11/20/18

Shoulder Stamina

No strength

Tabata Push Press (95/65)
Tabata C2B
Tabata Push-up
Tabata Hang Power Snatch (95/65)
Rest 3 minutes between each

11/20/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Split Squats (4 sets of 10 reps/leg)

12 Minute AMRAP
7 Box Jumps (36/30)
14 KB Swings (70/53)

11/19/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Deadlift (6 sets of 3 Reps)

Death by Thruster (45/35)

11/17/18

ROCKET
30 Minute AMRAP:
200 M Run
10 Pushups
15 Squats

11/16/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Strength- Split Squats (4 sets of 8 reps/leg)

20 Minute AMRAP:
25 Cal Row
25 GHD Hip Extensions
25 GHD Sit-ups

11/15/18

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Front Squat (20 Reps @50% of 1RM)

20 Minute EMOM: 

12/10 Cal Bike

20 KB Swings (53/35)

:50 Plank or FLR

30 Walking Lunge steps

2 rope climbs

11/14/18

Shoulder Stamina

Strength- Power Clean/Clean (6 sets of 3 reps)

For Time:
3 minute HS Hold
100 Squats
50m HS Wak
100 Squats
30 HSPU

11/13/18

Shoulder Health- DB Windmill + Farmer's Carry

Deadlift (6 Sets of 3 Reps)

Hang Snatch
1x10
10 Minute EMOM

11/12/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Press (20 Reps @ 50% of 1RM)

3 RFT
800m Row
50 SDLHP (75//55)
25 Pull-ups

11/10/18

DANNY

AMRAP 20 Minutes:
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pullups

11/9/18

Shoulder Health- DB Windmill + Farmer's Carry

No strength

OHS
E2M for 18 minutes (9 sets)

5 reps for the first 3 sets
3 reps for the next 3 sets
1 rep for the last 3 sets

11/8/18

Shoulder Health- Chest to bar Pullups + 1 arm DB Press

Strength- DB Push Press (5 sets of 12 Reps)

DORK
6 RFT:
60 Double Unders
30 KB Swings (53/35)
15 Burpees

11/7/18

Shoulder Stamina

Mobility/Skill Work

Deadlift
10-10-5-5-3-3

11/6/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Bench Press (10 reps @ 75% of 1RM)

For Time:
21 Back Squat (225/155)
42 GHD Situps
15 Back Squats (225/155)
30 GHD Situps
9 Back Squats (225/155)
18 GHD Situps

11/5/18

Shoulder Health- DB High Pull + Dip

Strength- Single Leg DL (5 sets of 12 reps)

1 Rep max of each:
Shoulder Press
Push Press
Push Jerk

11/3/18

SCOTTY
11 Minute AMRAP
5 Deadlift (315/225)
18 Wall Ball (20/14)
17 Burpees over bar

11/2/18

Shoulder Health: DB HP + Dip

FATAL 40

For Time/40 of each:

Wall Balls (20/14)
Hang Cleans (95/65)
Pull-ups
Deadlifts (95/65)
Push-ups
Box Jumps (24/20)
KB Swings (53/35)
Toes to Bar
Squats
Hang Snatches (95/65)
Double Unders
Abmat Sit-ups

11/1/18

Shoulder Health- DB Windmill + Farmers Carry

Strength- Single Leg Deadlift (5 Sets of 10 reps/leg)

3 Rounds for max Reps,
Power Clean (155/105)
30 seconds on/rest 30
25 on/rest 35
20 on/rest 40
15 on/rest 45
10 on/rest 50

10/31/18

Shoulder Stamina

Strength- DB Push Press (5 Sets of 10 Reps)

4 RFT: 
400 M Run
200 M Overhead DB Carry (50/35)

10/30/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Bench Press (10 reps @ 70% of 1RM)

Partner Max Calorie Row
20 Minutes
Parnters can alternate 
whenever they like

OR

LMG Test WODs

10/29/18

LMG Final Test WODs

800 M Run

- Rest -

1 RM Back Squat

- Rest -

6 Minute AMRAP:
6 Burpee Box Jump Overs
6 DB Push Press

10/27/18

SANTIAGO
7 RFT
18 DB Hang Squat Clean (35/25)
18 Pullups
10 Power Clean (135/95)
10 Handstand Pushups

10/26/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength-
Back Squat
E2 for 16 Minutes
4 Reps @ 80%+ 10-20#

4 minute rest, then

6 Minute AMRAP
20 Abmat Sit-ups
20 Double Unders (Barefoot)

10/25/18

Shoulder Health- 1-arm DB Press + Chest to bar pull-ups

Team Series Event 7

1 Rep of the complex
DL/Hang Clean/Hang Clean & Jerk

10/24/18

Shoulder Stamina

Strength- Bench Press (10 reps @ 65% of 1RM)

For Time:
30 Toes to Bars
40 Single Arm DB Snatch(50/35)
50 DB Box Step Overs (50/35)
40 Single Arm DB Snatch(50/35)
30 Toes to Bars

10/23/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- DB Push Press (5 sets of 8 reps)

Back Squat
E2 for 14 Minutes
5 Reps @ 75% + 10-20#

10/22/18

Shoulder Health- DB High-pull + Dip

Strength- Single Leg Deadlift (5 sets of 8 reps)

4 RFT:
400 M Run
200 M Farmers Carry (50/35)

10/20/18

BIG SEXY


5 RFT:
6 Deadlifts (315/255)
6 Burpees
5 Cleans (225/185)
5 Chest to bar pullups
4 Thrusters (155/95)
4 Muscle Ups

10/19/18

Shoulder Health- DB Windmill + Farmers Carry

Strength- Single Leg DL (4 sets of 12/reps per leg)

TeamSeries Event 6
2 RFT:
100 Cal Row
50 HSPU

10/18/18

Shoulder Health- Chest to Bar pull-ups + DB Press

Strength-
Back Squat
E2 for 12 Minutes
6 Reps @ 70% + 10-20#

5 minute rest, then

10 Minute AMRAP
200 M Run
25 KB Swings (53/35)

10/17/18

Shoulder Stamina

Strength- Bench Press (20 reps @ 60% of 1RM)

Team Series Event 2
7 Minute AMRAP:
20 Squat Cleans (135/95)
20 Squat Cleans (185/125)
20 Squat Cleans (225/155)

10/16/18

Shoulder Health- DB High-pull + Dip

Strength- DB Push Press (4 sets of 12 reps)

Team Series Event 3
21-15-9:
Pull-ups
Deadlift (225/155)

10/15/18

Shoulder Health- Supinated Row + OH Carry

Back Squat
E2 for 20 Minutes
3 Reps @ 85% + 5-10#

10/13/18

MR. JOSHUA
5 RFT:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlift (250/175)

10/12/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Strength- Back Squat E2MOM for 16 Minutes
4 Reps @ 80%+ 5-10#

10/11/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- DB Push Press (4 Sets of 10 Reps)

Team Series Event 4
5 RFT:
50 Double Unders
50ft Single arm Overhead Lunge (50/35)

10/10/18

Shoulder Stamina

Bench Press (20 reps @ 55% of 1RM)

4 x 800m Run
- Rest 2 minutes between rounds -

10/9/18

Shoulder Health- 1-arm DB High Pull + Dip

Strength- Back Squat E2MOM for 14 Minutes


5 Reps @ 75% +5-10#

Team Series 
7 Minute AMRAP
Bar Facing Burpees

10/8/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Single Leg DL (4 sets of 10/leg)

5 3-minute Rounds of:
20 Push Press (135/95)
Max-rep Weighted Pull-ups
(50-40-30-20-10)
(25-20-15-10-5)
- Rest 2 minutes between rounds -

10/6/18

For Time:
100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climb

10/5/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Deficit Deadlift 5x5

800m Time Trial

10/4/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Back Squat E2MOM for 12 Minutes 
6 reps @ 70%+ 5-10#

Beer City Beatdown (Partner or team WOD)
9 Min AMRAP
60 Pull-ups 
50 Box Overs (24/20)
40 KB Swings (53/44)

10/3/18

Shoulder Stamina

Bench Press (20 reps @ 50% of 1RM)

4 RFT:
25 Cal Row
25 Burpees

10/2/18

Shoulder Health- 1-arm DB High Pull + Dip

Strength- Single Leg DL (4 sets of 8/leg)

3 RFT:
400 M Run
10 Power Snatch (75/55)

10/1/18

Shoulder Health- C2B Pull-ups + DB Press

Strength- DB Push Press (4 sets of 8 reps)

Back Squat
Every 2 Minutes for 20
3 Reps @85%

9/29/18

3 RFT:
800 M Run
50 Box Jumps (24/20)

9/28/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Back Squat
Every 2 Minutes for 16
4 Reps @80%

9 Minute EMOM
Plank + 2 Side Plank

9/27/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Mobility or Skill work

4 RFT:
200m Run
10 Deadlift (225/155)
25 Abmat Sit-ups

9/26/18

Shoulder Stamina

Strength- Mobility or Skill work

3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Weighted Step-ups (24/20)
50 Double Unders

9/25/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat - Every 2 Min. for 14 Min. (7 sets) 5 Reps @ 75%

7 minute AMRAP:
Ascending By 2
2 KB Swings (53/35)
2 DB Power Cleans (50/35)

9/24/18

Shoulder Health: Supinated Row + OHCarry

Strength: Mobility or Skill work

For Time:
42 Alt DB Snatch (50/35)
42 Push-ups
30 Alt DB Snatch (50/35)
30 Push-ups
18 Alt DB Snatch (50/35)
18 Push-ups

9/22/18

NATE
20 Minute AMRAP:
2 Muscle Ups
4 HSPU
8 KB Swings (72/53)

9/21/18

1-arm DB High Pull + Dip

3 Rounds for Max reps:
- 1 minute of each -
Burpees
Wall Ball (20/14)
Deadlift (115/75)
Med-ball Sit-ups (20/14)
Power Cleans (115/75)
- Rest 1 minute -

9/20/18

DB Windmill + Farmer's Carry

Back Squat 
E2 for 12 Minutes
6 Reps @70%

9/19/18

Shoulder Stamina

Strength- 1RM Press + Max Reps single arm DB Press at 40% of the 1RM that was just achieved.

"Annie w/GHD"
50-40-30-20-10
Double Unders
GHD Sit-ups

9/18/18

LMG Test WODs

or

Strength- 1RM Bench Press

3200m Row- Time Trial

9/17/18

Lean Mean Green Test WODs:

800m Run

1RM Back Squat (15minute cap).

6 Minute AMRAP
6 Burpee Box Jump Overs (24/20)
6 DB Push Press

9/15/18

RANKEL
20 MINUTE AMRAP:


6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Run 200 meters

9/14/18

DB Windmill + Farmer's Carry

Strength- Barbell Walking Lunge (4 Sets of 10 Reps)

10 Minute EMOM:
(5 Sets)
5 Hang Power Clean

9/13/18

Chest to Bar Pull-ups + 1 arm DB Press

Mobility/Skill Work

5 2-minute Rounds:
10 Thrusters (95/65)
200m Row
Max Rep Thrusters (95/65)
- Rest 3 minutes between rounds - 

9/12/18

Shoulder Stamina

Back Squat (3RM)

For Time::
21 Deadlifts (225/155)
400 M Run
18 DL (225/155)
400 M Run
12 DL (225/155)
400 M Run

or

50 Bar Muscle Ups

9/11/18

Shoulder Health: Supinated Row + OH Carry

Strength: Push Jerk (3RM)

For Time:
21 Deadlifts (225/155)
400 M Run
18 DL (225/155)
400 M Run
12 DL (225/155)
400 M Run

9/10/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Weighted Pull-ups (3RM)

5 2-minute rounds of:
10 Burpees
200m Sprint
Max Rep Burpees
Rest 3 Minutes between rounds

9/8/18

JBo
28 Minute AMRAP:
9 Overhead Squat (115/75)
1 Legless Rope Climb from seated
12 Bench Press (115/75)

9/7/18

Shoulder Health- Supinated Row + OHCarry

Strength- Back Squat (5RM)

3 RFT
400m Run
10 Shoulder to Overhead(185/125)

9/6/18

Shoulder Health- DB High Pull + Dip

Strength- Weighted Pull-ups (5RM)

CF Beartown 2018 Competition Event 3

4 RFT:
10 T2B
50 Double Unders
10 KB Swings (70/53)
ascending by 2 each round
for T2B & KB (10-12-14-16) 
9 Minute Time Cap

or

Karen 
For Time:
150 Wall Ball (20/14)

9/5/18

Shoulder Stamina

Strength- BB Walking Lunge Step(4 sets of 8/leg)

CF Beartown 2018 Competition Event 3

4 RFT:
10 T2B
50 Double Unders
10 KB Swings (70/53)
ascending by 2 each round
for T2B & KB (10-12-14-16) 

9/4/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Push Jerk 5RM

Every 2 minutes for 10 minutes (5 sets):

3 Sumo Deadlift
 

9/3/18

7 minute AMRAP:
3-6-9-12-15…
Burpees
10-20-30-40-50…
Double Unders

- 5 minute break -

7 Minute AMRAP:
10 Calorie Row
10 GHD Sit-ups

- 5 minute break -

7 minute AMRAP:
10 Step-ups
8 Hand Release Pushups
6 Deadlifts (165/125)

9/1/18

HELTON
3 RFT:
800 M Run
30 DB Squat Cleans (50/35)
30 Burpees

8/31/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength- Make Up/Skill work or Mobility

For Time:
100m Walking Lunge
100 Push-ups
100 MBC (20/14)
100 GHD Situps
100m Walking Lunge

8/30/18

Chest to Bar Pull-ups + 1-arm DB Press

"Doubles and Oly"
For Time
50 DU
5 Squat Snatches (185/135)
50 DU
4 Squat Snatches (205/145)
50 DU
3 Squat Snatches (225/155)
50 DU
2 Squat Snatches (245/165)

8/29/18

Shoulder Stamina

Strength: 1RM Back Squat

10 Minute AMRAP:
5 Power Cleans (205/135)
10 Toes to bar

8/28/18

Shoulder Health: Supinated BB Row + OH Carry

Strength: 1 RM Push Press

Every 2 Minutes for 14 Minutes (7 Sets):
3 Overhead Squats

8/27/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1RM Weighted Dips

"Nicole"
20 Minute AMRAP:
400 M Run
Max Reps Pull-ups

8/25/18

GATOR
8 RFT:
5 Front Squats (185/135)
26 Ring Pushups

8/24/18

Supinated Row + Overhead Carry

Strength- Power Snatch (6 sets of 3 Reps)

15 Minute AMRAP:
21 GHD Sit-ups
14 Alt DB Push Jerks

8/23/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength options:
DB FR Walking Lunge (4 sets of 10/leg)
Push Press (3RM)
Weighted Dips (3RM)

1 Mile Time Trial

or

Chelsea

8/22/18

Shoulder Stamina

Skill work/mobility

"Chelsea"
30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats

8/21/18

Chest to Bar Pull-ups + DB Press

Mobility/skill work

Based on CF Beartown Comp Event 1:

Squat Cleans
20 Minute EMOM
2 Reps Every 2 Minutes
(10 sets of 2 reps)

8/20/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (3RM)

CF Beartown Competition Event 2

12-9-6 Reps of:
Deadlifts (225/155) (155/105)
Box Jump Overs (24/20)
Immediately into: 
9-6-3 Reps of
Deadlifts (275-185)(185/135)
Burpee Box Jump Overs (24/20)

8/18/18

MAUPIN

4 RFT:
800 M Run
49 Pushups
49 Situps
49 Squats

8/17/18

Shoulder Health: Supinated Row + Overhead Carry

Strength: 5RM Weighted Dip

5 RFT:
5 DB Hang Squat Snatches, left (70/45)
5 DB Hang Squat Snatches, right (70/45)
5 DB Thrusters (70/45)
200m Run

8/16/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength- DB FR Walking Lunge (4 Sets of 8 Reps/leg)

14 Minute EMOM (7 Sets):

3 Split Jerk

8/15/18

Shoulder Stamina

Strength- 5RM Push Press

15-12-9:
SDLHP (135/95)
C2B Pull-ups

8/14/18

Chest to Bar Pull-ups + DB Press

Strength- 5RM Back Squat

20 Minute EMOM (4 Rounds):

2 Rope Climb
15/12 Cal Assault Bike
:50 Ring Plank (FLR)
12 Jumping Slam Ball 
8 HSPU

8/13/18

Shoulder Health: 1-arm DB High Pull + Dip

"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 GHD Hip Extensions
50 Wall Ball (20/14)
50 Burpees
50 Double Unders

8/11/18

"Hotshots 19"

6 RFT:
30 Squats
19 Power cleans  (135/95)
7 Strict Pull-ups

400m Run

8/10/18

SH- DB Windmill + Farmer's Carry

For Time:
2000 M Row
1 Mile Run
2000m Row
1 Mile Run
2000m Row

or

30 Muscle Ups for time

8/9/18

SH- Chest to Bar Pull-ups + DB Press

CrossFit Total

or

For Time:
2000 M Row
1 Mile Run
2000m Row
1 Mile Run
2000m Row

8/8/18

Shoulder Stamina

CrossFit Total

1RM Back Squat
1 RM Press
1 RM Deadlift

8/7/18

H- Supinated Row + Overhead Carry

Strength- Bench Press (1RM)

3 RFT
200m Farmer's Carry (50/35)
20 Alt DB Sntach (50/35)
20 GHD Sit-ups
20 Box Jumps
20 Push-ups

8/6/18

SH- 1-arm DB High Pull + Dip

Strength- DB Step-ups (4 Sets of 12/leg)

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

8/4/18

Team WOD:

Marathon Row

8/3/18

Shoulder Health- Supinated Barbell Row + Overhead Carry

5 RFT:
5 Deadlifts (275/185)
10 Burpees

8/2/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Every 2 Minutes for 14 Minutes:
3 Front Squats

8/1/18

Shoulder Stamina

Strength- DB Steps Ups (4 Sets of 10 Reps/leg)

25 Minute EMOM:
- Max Reps of each -
Double Unders
Supinated Barbell Row (75/55)
HR Push-ups
KB Swings (53/35)
- 1 Minute Rest -

7/31/18

 

Shoulder Health- DB High Pull + Dips

Strength- DB Shoulder Press (4 sets of 10 Reps/arm)

12 Minute AMRAP:
400m Run
50ft Overhead Walking Lunge (135/95)
25 GHD Sit-ups

7/30/18

Shoulder Health- DB Windmill + Farmer's Carry

3 RFT:
10 DB Power Snatch (Left)(50/35)
10 Single Arm OHS (Left)(50/35)
10 L-Pull-ups
10 DB Power Snatch (Right)(50/35)
10 Single Arm OHS (Right)(50/35)
10 L-Pull-ups

7/28/18

MATT 16
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)
800 M Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)
800 M Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)

7/27/18

Shoulder Health- DB High Pull + Dip

Strength- Front Squat 5RM

5 Rounds for Time:
500 m Row
Rest 2:30 Minutes

7/26/18

Shoulder Health- C2BPull-ups + DB Press

Strength- Deadlift 3RM

7 Min AMRAP:
50 Double Unders
10 OHS (135/95)

7/25/18

Shoulder Stamina

Strength- DB Step-ups (4 Sets of 8 reps/leg)

Weighted Dip
3-2-2-1-1-1-1
Bench Press
3-2-2-1-1-1-1
Turkish Get-ups
3-2-2-1-1-1-1

7/24/18

Shoulder Health- DB Windmill + Farmer's Carry

For Time:
2000m Row
1 Mile Run
2000m Row

7/23/18

Shoulder Health- Supinated BB Row + OH Carry

Strength- DB Shoulder Press (4 Sets of 8 Reps)

"Mary "
20 Minute AMRAP:
5 Handstand Push- ups
10 Pistols
15 Pull-ups

Or

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

7/21/18

T.J.
10 Bench Press (185/135)
10 Strict Pullups
Max Set Thrusters (135/95)
Repeat the triplet until you
have completed 100 thrusters

7/20/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Split Squats (4 Sets of 12 Reps)

3 RFT:
20 Alt DB Sntach (50/35)
15 Box Jumps (24/20)
400 M Run

7/19/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Strength- Make up or mobility/skill work

Every 2 minutes for 20 Minutes

2 Back Squats

7/18/18

Shoulder Stamina

JOSIE

For Time:
1 Mile Run
then, 3 Rounds:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats (155/105)
then
1 Mile Run

7/17/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- 3RM Deadlift

7 Minute AMRAP:
200 M Row
50 Double Unders

7/16/18

Shoulder Health-1 arm DB High Pull + Dip

Strength- DB Bench Press (4 Sets of 12 Reps)

24 Minute EMOM:
15/12 Cal Assault Bike
1:00 Right Side Plank
100ft Sled Pull or Sled Push
1:00 Plank
100 M Farmer's Carry (50/35)
1:00 Left Side Plank

7/14/18

GUNNY

For Time:
1 Mile Weighted Run
50 Push-ups
50 Sit-ups
1 Mile Weighted Run
50 Push-ups
50 Sit-ups
1 Mile Weighted Run

7/13/18

Shoulder Health- Supinated BB Row + OH Carry

Strength- Power Clean or Squat Clean (6 Sets of 3 Reps)

21-15-9:
Pull-ups
OHS (115/75)
Run 400 M after each round

7/12/18

Shoulder Health- DB High Pull + Dips

Tabata:
DB Shoulder Press (35/25)
Weighted Jumping Lunges (35/25)
Ring Dips
Weighted Walking Lunges (35/25)
DB Push Press (35/25)

7/11/18

Shoulder Stamina

Strength- Deadlift (6 Sets of 3 Reps)

5 Front Squats
Every 2 Minutes for 10 Minutes
5 Sets

or 5000 m Row

7/10/18

Shoulder Health- C2B Pull-ups + DB Press

Strength- DB Bench Press (4 Sets of 10 Reps)

5000m Row

or

5 RFT:
20 GHD Sit-ups
3 Legless Rope Climbs

7/9/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength- Split Squats (4 sets of 10 Reps)

For Time:

5000m Row

- or -

5 RFT:
20 GHD Sit-ups
3 Legless Rope Climbs

7/7/18

T.U.P
15-12-9-6-3:
Power Cleans (135/95)
Pullups
Front Squats (135/95)
Pullups

7/6/18

Shoulder Health- C2BPull-ups + 1-arm DB Press

Granite Games Event 6
20 Minute Time Cap
150 Double Unders
75ft FR DB Walking Lunge (50/35)
50 DB Thrusters (50/35)
75ft FR DB Walking Lunge (50/35)
150 Double Unders

7/5/18

Shoulder Health- 1-arm DB Windmill + Farmer's Carry

Strength- Split Squats (4 Sets of 8 reps)

Grace 
For Time:
30 Clean & Jerks (135/95)

or 
Isabel 
For Time: 
30 Snatch (135/95)

7/4/18

Independence Day WOD

242 Double Unders

 7 Rounds of:

4 Squat Cleans (165/125)

17 Reps of gymnastics movement (or substitute)

76 Wall Ball (20/14)

Gymnastics movements:

Rounds 1-2 HSPU

Rounds 3-4 Push-ups

Rounds 5-7 Pull-ups

7/3/18

Shoulder Health- 1-arm DB High Pull + Dip

Strength- DB Bench Press (4 sets of 8 reps)

12 Minute AMRAP:
5 Toes to Bar
10 SDLHP (75/55)
15 KB Swings (53/35)

7/2/18

Shoulder Health: Supinated BB Row + OH Carry

Granite Games Event 5
18 Minute Time Cap
2 Rounds
6 Ring Muscle Ups
12 Deadlifts (225/155)
18 Box Jump Overs (24/20)

2 Rounds
4 Ring Muscle Ups
8 Deadlifts (314/205)
12 Box Jump Overs (24/20)

2 Rounds
2 Ring Muscle Ups
4 Deadlifts (365/235)
8 Box Jump Overs (24/20)