IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
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)