IRON MOUNTAIN FITNESS

Workout of the Day - 2019 Archive

5/31/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 14 Min E2MOM - 5 DL at 75+% of 1RM

​

12 Min AMRAP:

20 Box Jumps (24/20)

15 AbMat Situps

20 Russian Twists (20/14)

​

5/30/19

Shoulder Health: DB High Pull + Dip

​

3 RFT:

15 Cleans (135/95)

15 Thrusters (135/95)

400m Run

​

5/29/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Push Press

​

5 RFT:

100 DU

200m Farmer's Carry (50/35)

20 Alt DB Snatch (50/35)

​

5/28/19

Shoulder Health: Supinated Row + OH Carry

Strength: 6 Sets of 3 Reps Power Snatch/Snatch

​

12 Min E2MOM:

6 DL @70+% of 1RM

- or -

MURPH

​

5/27/19

​

MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- Wearing a weighted vest (20/14) -

​

5/25/19

5 RFT:

10 T2B

100m OH Walk (95/65 BB)

20 KB Swings (53/35)

​

5/24/19

Shoulder Health: 1-arm DB Press + C2B Pullups

​

20 Min E2MOM:

3 DL @85% 0f 1RM

​

5/23/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6 sets of 3 Reps Push Press

​

3 RFT:

200m Run

15 Box Jumps (24/20)

200m Run

10 Power Cleans (135/95)

​

​

5/22/19

Shoulder Stamina

​

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)

​

5/21/19

Shoulder Health: Supinated Row + OH Carry

Strength: Front Squat (6 sets of 3 Reps)

Deadlift

16 Minute E2MOM

4 @ 80% of 1RM

​

5/20/19

Shoulder Health: DB High Pull + Dips​

Strength: Power Snatch/Snatch (6 sets of 3 reps)

12 Minute Partner AMRAP:

7 Wall Ball (20/14)

7 DB Push Press (50/35)

7 Burpees

- Partners Alternate moves - 

​

5/18/19

Gymnastics Skill Work

​

5/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Push Press

​

3 RFT:

200m Run

100 DU

100m Farmer's Carry (50/35)

​

5/16/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Push Press

​

E2MOM for 14 Min:

5 DL at 75% of 1RM

​

5/15/19

Shoulder Health: Shoulder Stamina

Strength: 6 sets of 3 Power Snatch/Snatch

​

4 RFT:

12 Back Squat at 75%

20 GHD Situps

​

5/14/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 12 Min E2MOM 6 Deadlift at 70%

​

15 Min AMRAP:

7 DB Row Right Arm (50/35)

7 DB Row Left Arm

21 DB Bench Press

500m Row

​

5/13/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 12 Min E2MOM 6 Deadlift at 70%

​

15 Min EMOM:

15 Box Jump Overs (24/20)

20 Russian Twists (20/14)

20 KB Swings (53/35)

​

5/11/19

Falcon 5K

5/10/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6 sets of 3 Power Clean

​

5 RFT:

9 DL (135/95)

5 Squat Clean (135/95)

3 Thruster (135/95)

​

5/9/19

Shoulder Health: DB High Pull + Dips

Strength: 5 sets of 12 DB Bench Press

​

3 RFT:

400m Run

100 DU

50 AbMat Situps

​

5/8/19

Shoulder Health: Shoulder Stamina

Strength: 5 sets of 12/leg SLDL

​

Push Press

5 @ Bar

5 @ 50-55%

5 @ 60-65%

5 @ 70-75%

Then, 10 Min E2MOM:

5 @ 85%

5/7/19

BERT

For Time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

​

5/6/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Back Squat

​

14 Min 3-Person AMRAP:

Partner 1 - 25om Row

Partner 2 - Plank Hold

Partner 3 - Alt DB Snatch (50/35)

​

5/4/19

WILMOT

6 RFT:

50 Squats

25 Ring Dips

Last time - 1/10/15

​

5/3/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 x 10/leg SLDL

​

"Double Helen"

3 RFT:

800m Run

42 KB Swings (53/35)

24 Pullups

​

5/2/19

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Power Clean

​

Front Squat

5 @ Bar

5 @ 50-55%

5 @ 60-65%

5 @ 70-75%

Then E2MOM for 10 Min:

5 @ 85%

​

​

5/1/19

Shoulder Health: Shoulder Stamina

Strength: DB Bench Press (5 set of 10 reps)

​

10 Min AMRAP:

- Ascending by 3 Reps - 

3 Box Jumps

3 Toes to Bar

4/30/19

Strength: 3 RM Back Squat

Shoulder Health: DB High Pull + Dips

Trial WOD

​

4/29/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Deadlift E2MOM for 18 Min:

3 Rounds of 5 Reps at 85%

3 Rounds of 3 Reps at 90%

3 Rounds of 1 Rep at 95%+

​

4/27/19

5 RFT:

400m Med Ball Run

30 Wall Ball (20/14)

20 KB Swings (70/53)

​

4/26/19

Shoulder Health: DB Windmill + Farmer's Carry

​

6 RFT:

2 Rope Climbs

5 Strict HSPU

10 OHS @ 65% of 1RM

​

4/25/19

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

Single Leg DL (5 sets of 8 Reps)

​

7 Minute AMRAP:

5 Power Snatch (75/55)

35 Double Unders

rest 5 Minutes

then 5 Minute AMRAP with increased weight on Snatch

​

4/24/19

Shoulder Stamina

5 RM Back Squat

DB Bench (5 sets of 8)

1 set of 16 Alt DB Row after each set of DB Bench Press

4/23/19

Shoulder Health: 1-arm DB High Pull + Dips

2 - 10 Minute EMOMs:

(Complete 2 rounds, then rest 4 minutes, complete 2 more rounds with increased reps if possible)

10 DL @ 75% of 1RM

8-10 3 Position BB Bicep Curls (65/45)

:50 Carioca + Bounding

12 DB Push Press (50/35)

20 Russian Twists w/med ball (20/14)

​

4/22/19

Shoulder Health: Supinated Row + OH Carry

​

CAPOOT

100 Pushups

800 M RUN

75 PU

1200 M RUN

50 PU

1600 M RUN

25 PU

2000 M RUN

​

4/20/19

IRON MOUNTAIN MELTDOWN

 

4/19/19

Shoulder Health: DB Windmill + Farmer's Carry

3 RFT:

100ft FR Walking Lunge Steps (50/35)

30 Alt DB Snatch (50/35)

150 Double Unders

​

4/18/19

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

Strength: 1 RM Back Squat

​

4/17/19

Shoulder Stamina

​

3 RFT:

12 Power Clean (75/55)

12 Wall Balls (20/14)

250 m Row

​

4/16/19

Shoulder Health: 1-arm DB High Pull + Dips

Single-leg Deadlift (4 sets of 12)

​

4 RFT:

200m Run

10 DB Push Press (50/35)

10 Burpees to Plate

​

4/15/19

Shoulder Health: Supinated Row + OH Carry

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

​

9 Min AMRAP:

- Ascending By 2 each round -

2 Box Jump Overs

2 Deadlift (135/95)(95/65)

​

4/13/19

5 Rounds of:

2 Minutes of Rope Climb

2 Minutes of Push-ups

2 Minutes of Sit-ups

3 Minute to run 400m

- Rest reminder of the 3 minutes -

​

4/12/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: DB Bench Press (4 sets of 10 reps)

​

5 RFT:

12 Front Squats (135/95)

12 Toes to Bar

4/11/19

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

​

Partner WOD- partners can switch anytime

30 Minute AMRAP:

Row For Distance

4/10/19

Shoulder Stamina

SLDL (4 sets of 10)

Power Cleans

E2MOM for 20 Minutes

3 Reps @ 80-85%

​

4/9/19

Shoulder Health- 1-arm DB High Pull + Dips

"Eva"

5 RFT:

800m Run

30 KB Swings (70/53)

30 Pullups

​

4/8/19

Shoulder Health- Supinated Row + OH Carry

Strength- 3 RM Back Squat

​

8 Min AMRAP

10 BW Bench Press

50 Double Unders

4 Minute Break

8 Min AMRAP

50ft Walking Lunge

12 Box Jumps (24/20)

​

4/6/19

Meltdown Practice

4/5/19

Shoulder Health- DB Windmill + Farmer's Carry

3RM Power Clean/Clean

w/constant motion & slowly
21 Single arm DB rows (50/35)
9 Ring Dips
15 single arm DB Rows (50/35)
12 Ring Dips
9 Single-arm DB Rows (50/35)
15 Ring Dips

​

4/4/19

Shoulder Health- Supinated Row + Overhead Carry

DB Bench Press (4 sets of 8 reps)

Barefoot Annie
50-40-30-20-10
Double Unders
Abmat Sit-ups

​

4/3/19

Shoulder Stamina

Strength- Thruster (7 sets of 3 Reps) Skill/technique work

200 M Run
21 Thrusters (95/65)
400m Run
15 Thrusters (95/65)
200 M Run
21 Thrusters (95/65)

​

4/2/19

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

25 Minute EMOM
12 GHD Sit-ups/Abmat Sit-ups
:50 Plank
12 DB Box Step Overs (50/35)
:50 Active shoulder hang
12 Burpees to Plate

​

4/1/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 5 RM Back Squat

Single-Leg DL (4 sets of 8 reps)

3/30/19

ADAM BROWN

2 RFT:

24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wall Ball (20/14)
24 Bench Press (195/135)
24 Box jumps (24/20)
24 Wall Ball (20/14)
24 Clean (145/105)

​

3/29/19

Shoulder Health- 1-arm DB High Pull + Dips

​

For 20 Minutes perform
5 Strict Pull-ups
10 Push-ups
15 Squats
If you can finish 8 rounds by 5:00 switch to
10-20-30 Reps
If you can finish 4 rounds by 10:00
20-40-60
If you can finish 2 rounds by 15:00
40-80-120

​

3/28/19

Shoulder Health- Supinated Row + OH Carry

​

8 RFT:
200m Run
50m Farmer's Carry (50/35)

​

3/27/19

Shoulder Stamina

5 Power Clean @ 60-65% E2MOM for 20 Minutes (10 sets)

​

3/26/19

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

Deadlift
5-5-3-3-3-1-1-1-1

or 
5k Row for Time

​

3/25/19

Shoulder Health- DB Windmill + Farmer's Carry

1 RM Back Squat

5 RFT
2 Legless Rope Climbs
20 Alt DB Snatch (65/45)

or 
5k Row for Time

​

3/23/19

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

3/22/19

Open 19.5

33-27-21-15-9:

Thrusters

CC2B Pullups

3/21/19

Shoulder Health- DB Windmill + Farmer's Carry

Strength- 1 RM Overhead Squat

​

3 RFT:
50 Double Unders
2 Min HS Hold
35 Abmat Sit-ups

​

3/20/19

Shoulder Stamina

1 RM Weighted Pull-ups

Clean & Jerk
5-5-3-3-3-1-1-1-1

​

3/19/19

Shoulder Health- Supinated Row + OH Carry

Strength: DB Step-ups (5 sets of 12 reps)

For Time (Partner WOD):
100ft Walking Lunge (1 OH/1 FR)(50/35) (35/20)
20 Snatch (115/75) (75/55)
100ft Walking Lunge (1 OH/1 FR) (50/35) (35/20)
10 Muscle Ups

​

3/18/19

Shoulder Health- 1-arm DB High Pull + Dips

6 Minute AMRAP

15 Goblet Squats (53/35)
20 KB Swings (53/35)

Rest 4 Minutes

6 Minute AMRAP
500m Row
20 Box Jumps (24/20)

Rest 4 Minutes

6 Minute AMRAP
15 Toes to Bar
Max Pushups

​

3/16/19

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

3/15/19

3 Rounds: ​

10 Snatch (95/65)

12 Bar-facing Burpees

- 3 Min Rest - 

3 Rounds:

10 Bar MU

12 Bar-facing Burpees

​

3/14/19

Shoulder Health- Supinated Row + Overhead Carry

Strength- 3 RM Overhead Squat

Deadlift
E2MOM for 14 Minutes
3 DL @ 85% of 1 RM

​

3/13/19

Shoulder Stamina

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

​

3/12/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Step-ups (5 sets of 10 reps)

​

3 RFT:
15 BW Bench Press
20 DB Rows, left arm (40/25)
20 DB Rows, right arm (40/25)
500 M Row

​

3/11/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 3 RM Press

​

12 Minute AMRAP:
12 Alt DB Snatch (50/35)
12 Wall Ball (20/14)
120 Double Unders

​

3/9/19

DANIEL

For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

​

3/8/19

Shoulder Health: C2B Pullups + 1-arm DB PRess

Open 19.3

​

200-ft 1-DB OH WL (50/35)

50 1-DB Step-ups (50/35) (24/20)

50 Strict HSPU

200-ft HW Walk

​

3/7/19

Shoulder Health- Supinated Row + OH Carry

DB Step-ups (5 sets of 8 reps)

3 RFT
1000m Row
12 Ring Dips
21 GHD Sit-ups

​

3/6/19

Shoulder Stamina

5 RM Strict Press

Power Clean E2MOM for 12 Minutes
5 Power Cleans (135/95)(95/65)

​

3/5/19

Shoulder Health- DB Windmill + Farmer's Carry

5 RM OHS

20 Min EMOM
:50 HS Hold
12 Single Leg DL (45/35 DB)
:50 Active Shoulder Hang
6 Hip-back Extensions (slow & controlled)

​

3/4/19

Shoulder Health- 1-arm DB High Pull + Dips

"Barbara"

​

3/2/19

BREHM

For Time:
10 Rope Climbs
20 Back Squat (225/155)
30 HSPU
40 Cal Row

​

3/1/19

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

Open 19.2

​

2/28/19

Shoulder Health- DB Windmill + Farmer's Carry

"Lynne"
BW Bench Press
Pull-ups
5 Rounds for max reps
No time component

​

2/27/19

Shoulder Stamina

Strength- 1 RM Overhead Squat

​

5 Power Snatch
E2MOM for 12 Minutes (6 sets)

​

2/26/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 1 RM Weighted Pull-ups

​

Partner WOD
12 RFT
8 Shoulder to Overhead (50/35)(35/20)
8 Burpees
8 DB Box Step overs (24/20" Box)(50/35)(20/20" Box)(35/20)

​

2/25/19

Shoulder Health- Supinated Row + OH Carry

Strength- 1 RM Press

​

20 Minute EMOM:
12 Deadlift (225/155)
12 Goblet Squats (53/35)
15/12 Cal Row
12 HSPU

​

2/23/19

"FOO"
13 Bench Press (170/105)
then, 20 Min AMRAP:
7 Chest to Bar
77 Double Unders
2 Squat Clean Thrusters (170/105)
28 Situps

​

2/22/19

Shoulder Health: C2B Pullups + DB Press

​

Open 19.1

15 Min AMRAP:

19 Wall Ball (20/14)

19 Cal Row

​

2/21/19

Shoulder Health- Supinated Row + OH Carry

Strength- 3 RM Press

​

4 RFT:
1 Min HS Hold
15 Toes to Bar
15 Ring Dips

​

2/20/19

Shoulder Stamina

​

20 Min E2MOM:
21 Front Squats (115/85)
1 Legless rope Climb

​

2/19/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Step Overs (4 sets of 10)

​

For Time:

5K Row

​

2/18/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 3 RM Weighted Pull-ups

​

20 Minute AMRAP:
12 Burpees
12 DB Cleans (50/35)
120 Double Unders
12 DB Shoulder to OH (50/35)
12 Wall Ball (20/14)

​

2/16/19

"DG"
10 Minute AMRAP
8 Toes to bar
8 DB Thruster (35/25)
12 DB walking lunge steps (35/25)

​

2/15/19

Shoulder Health- 1-arm DB High Pull + Dips

5 RM OHS

​

Clean & Jerk EMOM
1 Clean & Jerk EMOM for 10 Minutes

​

2/14/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Box Step Overs (4 sets of 8)

​

3 Rounds:
7 DB Bench Press
5 Strict L pul-ups
then, 1000m Row

​

2/13/19

Shoulder Stamina

5 RM Press

​

12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 MBC (20/14)
2 Hand Release Push-ups

​

2/12/19

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

Deadlift (6 Sets of 3 Reps)

​

4 RFT:
20 Alt DB Snatch (50/35)
20 Box Jumps (30/24)

​

2/11/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5 RM Weighted Pull-ups

​

20 Minute EMOM:
12 Ball Slams
15/12 Cal Assault Bike
100ft Bear Crawl
2 Rope Climbs
:50 Active Shoulder Hang

​

2/9/19

"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)

​

2/8/19

Shoulder Health- DB Windmill + Farmer's Carry

1 RM Bench Press

2/7/19

Shoulder Health- 1-arm DB High Pull + Dips

CrossFit Total

1 RM Back Squat
1RM Press
1 RM Deadlift

​

2/6/19

Shoulder Stamina

​

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

​

2/5/19

Shoulder Health: DB Windmill and Farmer's Carry

​

5 RFT:
400 m Run (100 DU)
10 DB S2O (50/35)(35/20)
15 GHD Sit-ups or 25 Abmat

​

2/4/19

Shoulder Health: Supinated Row + OH Carry

Bench Press 5 reps @ 75++%
E2MOM for 14 Minutes(7 sets)

​

2/2/19

MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)

​

2/1/19

Shoulder Health- 1-arm DB High Pull + Dips

Bench Press 
E2MOM for 12 Minutes) (6 Sets)
6 Reps at 70%++)

Grace
30 Clean & Jerks (135/95)

1/31/19

Shoulder Health- DB Windmill + Farmer's Carry

Cindy (Strict as possible)
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

​

1/30/19

Shoulder Stamina

Strength- Back Squats (6 sets of 3 reps)

3 RFT:
15 Deadlift (225/155)
30 OH Walking Lunge steps (50/35))(1 DB Overhead, the other on the shoulder)
3 Rope Climbs

​

1/29/19

Shoulder Health- Supinated Row + Overhead Carry

Bench Press 3 @ 85+%
E2MOM for 20 Minutes (10 sets)

​

1/28/19

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

Strength- OH Walking Lunge Steps (5 sets of 10 Reps/leg)

MORRISON
50-40-30-20-10
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (53/35)

​

1/26/19

21-15-9:
DB C & J (35/25)
Strict Pull-ups
GHD Sit-ups

​

1/25/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Power Snatch (6 sets of 3 Reps)

​

3 RFT:
15 Inverted Burpees
1000 m Row
15 Burpees over rower

​

1/24/19

Shoulder Health- Supinated Row + Overhead Carry

Bench Press
E2MOM for 16 Minutes (8 Sets)
4 Reps @ 80+%

​

1/23/19

Shoulder Stamina

Strength: OH Walking Lunge Steps (5 Sets of 8 reps)

​

EMOM for 20 Minutes:
10 Box Jumps (24/20)
50 Double Unders
1:00 Plank
15/12 Cal Assault Bike

​

1/22/19

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

Strength-5RM Back Squat

Diane
For Time
21-15-9
Deadlift (225/155)
HSPU

​

1/21/19

Shoulder Health- DB Windmill + Farmer's Carry

Bench Press
5 Reps @ 75+%
E2MOM for 14 Minutes (7 Sets)

For Time
9 Thrusters (65/45)
1000 M Row
15 Thrusters (65/45)
1000 M Row
21 Thrusters (65/45)

​

7/19/19

IMM Testing

1/18/19

Shoulder Health- DB Windmill + Farmer's Carry

E2MOM for 12 Minutes Bench Press (6 @ 70+%)(6 sets)

12 Minute AMRAP
1 strict Pull-up, 2 Push-ups, 3 squats
2-4-6, 3-6-9 etc…

​

1/17/19

Shoulder Health- DB Windmill + Farmer's Carry

E2MOM for 12 Minutes Bench Press (6 @ 70+%) (6 sets)

​

12 Minute AMRAP:
1 strict Pull-up, 2 Push-ups, 3 squats
2-4-6, 3-6-9 etc…

​

1/16/19

Shoulder Health- Supinated Row + OH Carry

Back Squat 1RM

​

"Christine"

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

​

1/15/19

Shoulder Health- 1-arm DB High Pull + Dips

10 Rounds on Rower
Pull a Sub 1:25/500m Pace
for as long as possible
Scale pace as needed
so that the first interval can be approx 1 minute
Rest 3 Minutes

​

1/14/19

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

Bench Press E2MOM for 20 Minutes (10 Sets)
3 Reps @ 85% of 1RM

- Then -
"Annie"

50-40-30-20-10:

Double Unders

Situps

​

1/12/19

Tabata HSPU
Tabata Pistols
Tabata Pushups
Tabata Jumping Lunges
- Rest 1 Minute between each -

1/11/19

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

Strength- OH WL Steps (4 sets of 10 Reps)

​

12 Minute AMRAP:
3 Rope Climbs
20 Box Jumps (30/24)

​

1/10/19

Shoulder Health- Supinated Row + Overhead Carry

Strength- Bench Press E2MOM for 16 Minutes (8 sets)
4 Reps @80% of 1RM

5 Minutes to achieve
1 RM Thruster from ground
then 30 Power Cleans

​

1/9/19

Shoulder Stamina

Strength- Mobility/skill work or Make Up of Back Squat if necessary.

Partner WOD - 11 Minute AMRAP
33 DL (225/155)
33 Wall Ball (20/14)(14/10)
33 HSPU (Hand Release Push-ups)
33 Cal Row
(Partners can switch anytime they like)

​

1/8/19

Shoulder Health: 1-arm DB High Pull + Dips

Strength: Back Squat 3 RM

​

Partner WOD - Partners alternate rounds (4 rounds each)
8 RFT:
6 Alt DB Snatch (50/35) (35/20)
6 Burpees
6 DB Box step overs (50/35) (35/20)

​

1/7/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Bench Press E2MOM for 14 Min. (7 sets)
5 Reps @ 75% of 1 RM

​

3 RFT:
400m Run
10 OHS (135/95)

​

1/5/19

"Filthy Fifty"

For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (53/35)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press  (45/35)
50 Hip Extensions
50 Wall Ball 2(0/14)
50 Burpees
50 Double Unders

​

1/4/19

Shoulder Health: Supinated Row + OH Carry

Strength: OH WL Steps (4 sets of 8 reps/leg)

​

"Jackie"
For Time
1000 M Row
50 Thrusters (45/35)
30 Pull-ups

​

1/3/19

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

​

3 Reps of Split Jerk
E2MOM for 14 Minutes

​

1/2/19

Shoulder Stamina

Strength: 6 reps @70% of 1RM of Bench Press E2MOM for 12 Minutes (6 sets)

​

"Angie"

For Time:

100 Pullups
100 Pushups
100 Sit-ups
100 Squats

​

1/1/19

New Year's 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 Power Clean (95/65) (Switch Roles)

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

- 3 Min Rest -

“How Fast Can You Get There?” (One partner working at a time)

300 Reps Total:

1:00 Wall Ball

1:00 Sit-ups

1:00 Burpees

1:00 OH walking lunge (45/25)

8/31/19

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

​

8/30/19

Shoulder Health: DB Windmill + Farmer's Carry

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

​

3-Person Team 12 Min AMRAP:

P1 - 200m Run

P2 - Max Reps Pushups

P3 - OH Plate Hold (45/35)

- Controlled by runner

- Score is pushups

​

8/29/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x12 Split Squats

​

"Linda"

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

Deadlift (1 1/2 BW)

Bench Press (BW)

Power Clean (3/4 BW)

​

_OR - 

Flex WODs

8/28/19

Shoulder Health: Shoulder Stamina

​

"Linda"

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

Deadlift (1 1/2 BW)

Bench Press (BW)

Power Clean (3/4 BW)

​

8/27/19

Shoulder Health: DB High Pull + Dips

​

21-15-9:

Back Squat (BW)

Calories on Rower

​

8/26/19

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 DB Bench Press

​

For Time:

30 DB Push Press (50/35)

50 DU

20 DB PP

100 DU

10 DB PP

200 DU

8/24/19

HOLLYWOOD

For Time:

2K Run

22 Wall Ball (30/20)

22 Muscle Ups

22 Wall Ball

22 Power Clean (185/135)

22 Wall Ball

2 K Run

​

8/23/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Snatch/Snatch

​

"Helen"

5 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR-

Flex WODs

​

8/22/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 20 Rep Front Squat @55% of 1 RM

​

"Helen"

5 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR-

Flex WODs

​

8/21/19

Shoulder Health: Shoulder Stamina

Strength: 4x10 Split Squats

​

16 Min E2MOM:

DL/Clean/Shoulder to Overhead

​

RX: 115-135-155-185-225-255-275-315

Scaled: 75-95-115/135/155/175/195/205

​

8/20/19

Shoulder Health: Supinated Row + OH Carry

​

25 Min EMOM:

Min 1: 15 GHD Situps

Min 2: 60 Heavy Rope

Min 3: :50 Plank

Min 4: 12 HSPU

Min 5: 15/12 Cal Assault Bike

​

8/19/19

Shoulder Health: DB High Pull + Dips

Strength: 5x8 DB Bench Press

​

14 Min Team AMRAP:

P1 - 400m Row

P2 - Max Reps Wall Ball (20/14)

P3 - Farmer's Carry Static Hold (50/35)

​

8/17/19

ARTIE

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

5 Pullups

10 Thrusters (95/65)

​

8/16/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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

​

12 Min Partner AMRAP:

8 DL (225/155)(135/95)

8 Box Jump Overs (24/20)

16 Alt DB Snatch (50/35)(35/20)

- Partners alternate moves - 

​

- OR - 

Flex WODs

8/15/19

Shoulder Health: DB High Pull + Dips

Strength: 4x8 Split Squats

​

12 Min Partner AMRAP:

8 DL (225/155)(135/95)

8 Box Jump Overs (24/20)

16 Alt DB Snatch (50/35)(35/20)

- Partners alternate moves - 

​

- OR - 

Flex WODs

8/14/19

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Snatch/Snatch

​

21-15-9:

Power Snatch (95/65)

Toes to Bar

​

​

8/13/19

Shoulder Health: Supinated Row + OH Carry

​

JENNIFER

26 Min AMRAP:

10 Pullups

15 KB Swings (53/35)

20 Box Jumps (24/20)

​

8/12/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Bench Press

​

1 RM Front Squat

​

8/10/19

DEL

For Time:
25 Burpees
400m Run w/ med ball (20/14)
25 weighted pull-ups (20/10 DB)
400m Run w/ med ball (20/14)
25 HSPU
400m Run w/ med ball (20/14)
25 C2B Pullups
400m Run w/ med ball (20/14)
25 Burpees

​

8/9/19

Shoulder Health: DB High Pull + Dips

​

For Time:

200m Run

30 Alt DB Snatch (50/35)

400m Run

30 Alt DB Snatch (50/35)

800m Run

30 Alt DB Snatch (50/35)

400m Run

30 Alt DB Snatch (50/35)

200m Run

​

8/8/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 RM Back Squat E2MOM at 75+%

​

10 Min AMRAP (Partner):

Max Rep Burpees

- At the start of each minute, 1 partner does 5 thrusters (95/65). Partners alternate thrusters, each partner doing 5 sets tota. Partners can split burpees as desired, but only one athlete may work at a time.

​

8/7/19

Shoulder Health: Shoulder Stamina

​

"Christine"

3 RFT:

500m Row

12 Deadlift (BW)

21 Box Jumps (24/20)

​

- OR - 

Flex WODs

8/6/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press E2MOM @75+%

​

"Christine"

3 RFT:

500m Row

12 Deadlift (BW)

21 Box Jumps (24/20)

​

8/5/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 E2MOM @75+%

​

25 Min EMOM:

15/12 Cal Assault Bike

2 Rope Climbs

:50 Max Walking Lunge Steps

6 Back Extensions

:50 Active Shoulder Hang

​

8/3/19

BULL

​

2 RFT:

200 DU

50 OHS (135/95)

50 Pullups

1 Mile Run

​

8/2/19

Shoulder Health: DB Windmill + Farmer's Carry

​

3 RFT:

400m Run

15 Thrusters (135/95)

21 Inverted Burpees

​

8/1/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press E2MOM @75+%

​

"The Ghost"

- OR -

Flex WODs

7/31/19

Shoulder Health: Shoulder Stamina

​

"The Ghost"

6 Rounds/1 Min Each Move:

Row

Burpees

Double Unders

Rest

- Separate scores for each -

​

7/30/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat E2MOM @75+%

​

5 RFT:

30 KB Swings (53/35)

200m Farmer's Carry

​

7/29/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Press E2MOM @75+%

​

3RFT:

400m Run

15 Power Clean (155/105)

40 Strict Pushups

​

7/27/19

BLAKE

4RFT:

100ft OH Walking Lunge with Plate (45/35)

30 Box Jumps (24/20)

20 Wall Ball (20/14)

10 HSPU

​

7/26/19

Shoulder Health: Supinated Row + OH Carry

​

4 RFT:

15 SDLHP (75/55)

15 DB Push Press

400m Run

​

​

7/25/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Press E2MOM @75+% of 1RM

​

12 Min Partner AMRAP (alternate moves):

12 DB Bench Press (50/35)

12 Wall Ball (20/14)

50 DU

​

7/24/19

Shoulder Health: Shoulder Stamina

Strength: 1DL + PC + FS + HC + Jerk

​

"Elizabeth"

21-15-9:

Power Clean (135/95)

Ring Dips

​

7/23/19

SHoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5 RM Back Squat E2MOM @75+%

​

12 Min EMOM:

Min 1 - 20/16 Cal Row

Min 2 - 12 Burpee Box Jump Overs

Min 3 - 20 T2B

​

7/22/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press E2MOM @75+%

​

10 Min AMRAP:

500m Row

30 Alt DB Snatch (50/35)(35/20)

10/7 Bar MU

60-ft OH DB Walking Lunge (50/35)(35/30)

10/7 Bar MU

​

7/20/19

NUTTS

For Time:

10 HSPU

15 DL (250/175)

25 Box Jumps (30/24)

50 Pullups

100 Wall Ball (20/14)

200 DU

400m Run with Plate (45/35)

​

7/19/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press E2MOM @75+% of 1RM

Immediately following, Max Rep Test Single-arm DB press @40% of 1RM Press

-Then:

5x5 Front Squat or OHS

​

7/18/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press E2MOM @75+% of 1 RM

​

15 Min EMOM:

Min 1 - 20 KB Swings (53/35)

Min 2 - 20 GHD Situps

Min 3 - 2 Rope Climbs

​

7/17/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat E2MOM at 75+%

​

3 RFT (3-Person Teams):

P1 - 400m Run

P2 - 21 Power Cleans (155/105)

P3 - Plank Hold

​

7/16/19

Shoulder Health: DB High Pull + Dips

​

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

- OR - 

Flex WODs

​

7/15/19

Shoulder Health: DB Windmill + Farmer's Carry

​

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

​

7/13/19

SMALL

3 RFT:

1000m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

​

7/12/19

Shoulder Health: DB High pull + Dips

Strength: Press + PP + PJ Technique Work

​

For Time:

10 C2B L-Pullups

10 Press (105/70)

15 L-Pullups

20 Push Press (105/70)

20 Strict Pullups

30  Push Jerk (105/70)

25 Kipping Pullups

​

7/11/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Back Squat E2MOM @75% of 1RM

​

Flex WODs

​

- OR - 

​

6 RFT:

200 Run

30 KB Swings (53/35)

7/10/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press E2MOM @75+% of 1RM

​

3 RFT:

500m Row

50 Wall Ball (20/14)

100ft HS Walk

100 DU

​

- OR - 

​

6 RFT:

200 Run

30 KB Swings (53/35)

​

7/9/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 3RM HPC/HSC

​

3 RFT:

500m Row

50 Wall Ball (20/14)

100ft HS Walk

100 DU

​

- OR - 

​

6 RFT:

200 Run

30 KB Swings (53/35)

​

7/8/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press E2MOM @75+%

​

Tabata Thruster (65/45)

- Alternate holding at the bottom of squat and OH each rest - 

​

7/6/19

SHAM

​

7 RFT:

11 BW Deadlift

100m Sprint

​

7/5/19

Shoulder Health: DB Windmill + Farmer's Carry

​

5 Min AMRAP:

8 Power Cleans (95/65)

25 DU

- 4 Min Rest -

5 Min AMRAP:

8 DB Push Press

25 DU

​

7/4/19

"1776"

3 RFT (Partner):

74 Wall Ball

74 Pushups

74 Squats

74 KB Swings

74 Situps

74 Pullups

74 Walking Lunges

74 Burpees

​

7/3/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat E2MOM @75% of 1RM 

​

5x5 Bench Press E2MOM @ 75@ of 1RM

- or -

Flex WODs

​

7/2/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat E2MOM @75% of 1RM 

​

5x5 Bench Press E2MOM @ 75@ of 1RM

- or -

Flex WODs

​

7/1/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Press (E2MOM @75% of 1RM)

​

14 Min AMRAP:

3 Person Teams

P1 - 400m Run

P2 - Static Hold (50/35 DBs)

P3 - Max Reps Box Jump (24/20)

6/29/19

PAUL

5RFT:

50 DU

35 T2B

OH Walk (185/135)

​

6/28/19

Shoulder Health: Supinated Row + OH Carry

​

30-20-10:

Power Cleans (75/55)

KB Swings (53/35)

Pushups

​

6/27/19

Shoulder Health: DB High Pull + Dips

​

CrossFit Total

- or - 

Flex WODs

6/26/19

Shoulder Health: Shoulder Stamina

​

CrossFit Total

1 RM Back Squat

1 RM Press

1 RM Deadlift

6/25/19

Shoulder Health: 1-arm DB Press + C2B Pullups

​

25 Min EMOM:

Cal Assault Bike (15/12)

Left-side Plank

50 Heavy Rope

Right-side Plank

16 Alt DB Snatch (50/35)

6/24/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1 RM Push Press

​

For Time (Partners):

99 Wall Ball (20/14)

99 DU (both)

99 T2B

99Cal Row

99 Box Jump-overs (24/20)

​

6/22/19

YETI

25 Pullups

10 Muscle Ups

1.5 Mile Run

10 Muscle Ups

25 Pullups

​

6/21/19

Shoulder Health: 1-arm DB Press + C2B Pullups

​

16 E2MOM:

4 Deadlift @80++% of 1RM

- OR - 

Flex WODs

​

6/20/19

Shoulder Health: DB High Pull + Dips

​

"Fight Gone Bad"

- or - 

16 Min E2MOM:

4 DL @ 80++% of 1 RM

6/19/19

Shoulder Health: Shoulder Stamina

​

"Fight Gone Bad!"

​

6/18/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 14 Min E2MOM - 5 DL @75++% of 1 RM

​

3-Person 15-Min AMRAP:

P1 - 400m Run

P2 - Max Cal Row

P3 - Active Shoulder Hang

​

6/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Front Squat

​

5 Min AMRAP:

5 Power Snatch (95/65)

25 DU

- 4 Min Rest - 

5 Min AMRAP:

5 Man Makers

25 DU

​

6/15/19

5 RFT:

3 Rope Climbs

400m Run

20 Alt DB Snatch

20 GHD Situps

​

6/14/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 3 RM Front Squat

​

12 Min E2MOM:

6 DL @ 70++% of 1 RM

- or - 

Flex WODs

6/13/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 3 RM Push Press

​

12 Min E2MOM:

6 DL @ 70++% of 1 RM

​

- OR - 

10K Partner Row For Time

(switch as needed)

6/12/19

Shoulder Health: Shoulder Stamina

​

Partner WOD For Time:

10K Row

- OR - 

20 Minute EMOM:

10 Bench Press (135/95)

Rest

200m Run

Rest

6/11/19

Shoulder Health: Supinated Row + OH Carry

​

20 Minute EMOM:

10 Bench Press (135/95)

Rest

200m Run

Rest

​

6/10/19

Shoulder Health: DB High Pull + Dip

​

THE DON


For Time:
    

66 DL (110/80)
    

66 Box Jumps (24/20)
    

66 KB Swings (53/35)
    

66 Knees to Elbows
    

66 Situps
    

66 Pullups
    

66 Thrusters (55/45)
    

66 Wall Ball (20/14)
  

66 Burpees 
    

66 Double Unders

​

6/8/19

JASON

For Time:

100 Squats/5 MU

75 Squats/10 MU

50 Squats/15 MU

25 Squats/20 MU

​

6/7/19

Shoulder Health: 1-arm DB Press + C2B Pullups

​

20 Minute E2MOM:

3 Deadlift at 85+% of 1 RM

​

6/6/19

Shoulder Health: Supinated BB Row + OH Carry

Strength: 5 RM Push Press

​

12 Min 3-Person AMRAP:

Athlete 1 - 400m Run

Athlete 2 - Max Rep Burpees

Athlete 3 - Max Rep AbMat Situps 

- Score is total burpees - 

​

6/5/19

Shoulder Health: Shoulder Stamina

​

"Fran"

21-15-9:

Thrusters (95/65)

Pullups

6/4/19

Shoulder Health: DB Windmill + Farmer's Carry

​

16 Min E2MOM:

4 Deadlift @80% of 1RM

​

6/3/19

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Front Squat

​

20 Min EMOM:

15 Wall Ball (20/14)

50 Heavy Jump Rope

15 Strict Press (75/55)

15 BB Row (75/55)

​

6/1/19

"Dirty Thirty"

For Time:

• 30 Box Jumps (24/20)

• 30 Jumping Pull-Ups

• 30 KB Swings (35/26)

• 30 Lunges

• 30 Knees-to-Elbows

• 30 Push Press (45/35)

• 30 Back Extensions

• 30 Wall Balls (20/14)

• 30 Burpees

• 30 Double-Unders

12/31/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg Split Squats

​

6x3 Deadlift

- Build up each set to a heavy 3 - 

​

12/30/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Front Squat @75% of 1RM

​

20 Min AMRAP:

5 C2B Pullups

10 Ring Pushups

20 Box Step-ups (30/24)

​

12/28/19

FORREST

3RFT:

20 L-Pullups

30 T2B

40 Burpees

800m Run

​

12/27/19

Shoulder Health: DB High Pull + Dip

​

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

-OR-

21-15-9:

Bench Press (185/125)

Squat Clean (125/95)

-OR-

Flex Endurance WOD

​

12/26/19

Shoulder Health: DB Windmill + Farmer's Carry

​

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

​

12/24/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Bench Press

​

13.2

10 Min AMRAP:

5 S2O (115/75)(75/55)

10 DL (115/75)(75/55)

15 Box Jumps (24/20)

 _OR - 

Flex Endurance WOD

12/23/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Bench Press

​

13.2

10 Min AMRAP:

5 S2O (115/75)(75/55)

10 DL (115/75)(75/55)

15 Box Jumps (24/20)

​

12/21/19

JOHNSON

​

20 Min AMRAP:

9 DL (245/165)

8 MU

9 Squat Clean (155/105)

​

12/20/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x12/leg SLDL

​

3 RFT:

30 KB Swings (53/35)

20 T2B

10 Alternating SL Squats

​

12/19/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power/Squat Snatch

​

"Fight Gone Bad"

5 Rounds:

- 1:00 Each Move - 

Wall Ball (20/14)(14/10)

SDLHP (75/55)(55/35)

Box Jumps (24/20)(20/20 step-ups)

Push Press (75/55)(55/35)

Cal Row

- OR- 

Flex WODs

12/18/19

Shoulder Health: Shoulder Health

​

"Fight Gone Bad"

5 Rounds:

- 1:00 Each Move - 

Wall Ball (20/14)(14/10)

SDLHP (75/55)(55/35)

Box Jumps (24/20)(20/20 step-ups)

Push Press (75/55)(55/35)

Cal Row

​

12/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Push Press

​

200m Run/250m Row/400m Bike

8 HPS (95/65)(65/45)

16 DB Row (8 each arm) (50/35)

​

12/16/19

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Bench Press @75++%

​

E2MOM for 12 Min:

10 Back Squat @60%

​

12/14/19

BULGER

​

10 RFT:

150m Run

7 C2B Pullups

7 Front Squat (95/65)

7 HSPU

​

12/13/19

"The 12 Days of Christmas"

1 Man Maker (50/35)

2 Power Clean (95/65)

3 Push Press (95/65)

4 GHD Situps

5 Gold Ring Dips

6 Boxes Jumping

7 Squats-a-thrusting (95/65)

8 KB Swinging

9 Walking Lunges (45# OH)

10 Bar-facing Burpees

11 Toes to Bar

12 Calories Rowing

​

12/12/19

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Power/Squat Snatch

​

For Time:

"Karen"

150 Wall Ball

"Annie"

50-40-30-20-10:

DU

Situps

- OR -

Flex WODs

​

12/11/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Bench Press @ 75++%

​

For Time:

"Karen"

150 Wall Ball

"Annie"

50-40-30-20-10:

DU

Situps

​

12/10/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 10 Back Squat @70% of 1 RM

​

4 RFT (Partner):

12 Alt DB Snatch (50/35)(35/20)

12 DB FRWL (same)

12 BJO (24/20) (24/20 step-ups)

​

12/9/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 DB Push Press

​

4 Rounds:

2:00 Max Cal Bike

- Rest 1:00 - 

2:00 Max Cal Row

- Rest 1:00 - 

​

​

12/7/19

DANNY

20 Min AMRAP:

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pullups

​

12/6/19

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Power Clean/Squat Clean

​

21-15-9:

Deadlift (275/185)

Inverted Burpees

​

12/5/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @ 75++% of 1RM

​

3 RFT:

400m Run/500m Row/800m Bike

12 Power Cleans (135/95)

21 GHD Situps (AbMat)

​

12/4/19

Shoulder Health: Shoulder Stamina

Strength: 5x8/Leg SLDL

​

Front Squat: 5x5 @75++% of 1 RM

Weighted Pullups: 5x5

Increase weight if possible

- Rest 1 Min b/w sets - 

​

12/3/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 DB Push Press

​

50-40-30-20-10:

DU

KB Swings (53/35)

Pushups

​

- OR - 

​

Flex WODs

​

12/2/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 10 Rep Back Squat @65% of 1 RM

​

50-40-30-20-10:

DU

KB Swings (53/35)

Pushups

11/30/19

OMAR

​

11/29/19

"Thanksgiving with the Girls"

11/27/19

Shoulder Health: Shoulder Health

Strength: 5x5 Bench Press @75+%

​

14 Min Team AMRAP:

P1: 20/15 Cal Assault Bike

P2: Max Reps Alt DB Snatch (50/35)

P3: Max Reps Alt DB Curl (35/20)

11/26/19

Shoulder Health: DB High Pull + Dips

Strength: 4x12 SLDL

​

15 Min E3MOM:

10 T2B

10 HPC (135/95)

- Rest remainder of 3 Min -

11/25/19

Shoulder Health: Supinated Row + OH Carry

Strength: 20 Rep Back Squat @60%

​

7 Min AMRAP:

10 KB Swings (53/35)

10 DB Push Press (50/35)

- Rest 3 Min - 

7 Min AMRAP:

250m Row

12 HRPU

- 3 Min Rest - 

7 Min ARMAP:

50 Cal Bike

Max Rep BJO (24/20)

​

11/23/19

OMAR

​

​

11/22/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 DB Push Press

​

20 Min EMOM:

Min 1: 10 Ring Dips/Dips

Min 2: 10/lef SLDL

Min 3: 16 Slosh Pipe WL Steps

Min 4: 2 Rope Climbs

​

11/21/19

Shoulder Health: DB High Pull + Dips

Strength: 6x3 Power/Squat Snatch

​

"Filthy Fifty"

- OR -

Flex WODs

​

​

11/20/19

Shoulder Health: Shoulder Stamina

​

"Filthy Fifty"

​

11/19/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press @75+%

​

3 RFT:

15 Squat Snatch

20 Decline Pushups (20")

​

11/18/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 20 Rep Back Squat @55% of 1 RM

​

30 Min Partner WOD:

Max Cal Assault Bike

​

11/16/19

NICKMAN

​

11/15/19

Shoulder Health: DB High Pull + Dips

Strength: Make-up or Flex WODs

​

5 RFT:

15 Power Cleans (95/65)

15 BJO (24/20)

​

11/14/19

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Power/Squat Snatch

​

4 RFT:

10 HSPU

20 GHD Situps

30 HRPU

40 KB Swings (53/35)

- or -

Flex WODs

​

11/13/19

Shoulder Health: Shoulder Health

Strength: Make-up or Flex WODs

​

4 RFT:

10 HSPU

20 GHD Situps

30 HRPU

40 KB Swings (53/35)

​

11/12/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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

​

4x8: DB Push Press

4x8 SLDL

11/11/19

Shoulder Health: DB Windmill + FC

Strength: 5x5 Bench Press

​

14 Min AMRAP:

20 Walking Lunge Steps

200 DU

1:00 Plank Hold

​

11/9/19

RJ

​

11/8/19

Open 20.5

​

11/7/19

Shoulder Health: DB Windmill + FC

Strength: 5x5 @75++% of 1RM

​

3 Person Team 12-Min AMRAP:

P1- 250m Row

P2- Max Rep KB Swings (53/35)

P3- DL Hold (95/65)

​

11/6/19

Shoulder Health: Shoulder Stamina

Strength: 6x3 DL and/or 6x3 Clean

​

10 x 10 DB Bench Press

- Rest at least 1 min B/W sets - 

​

​

11/5/19

Shoulder Health: 1-arm DB Press + C2B Pullups

​

Tabata - 

Burpees

Assault Bike

Plank Hold

Rower

Heavy Rope

- Rest 3 min between each - 

​

11/4/19

Shoulder Health: Supinated Row + OH Carry

​

Open 20.4

​

11/2/19

RAHOI

​

11/1/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Clean/Squat Clean

​

3RFT:

400m Run

8 HPC (95/65)

16 T2B

10/31/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat/OHS

​

5 RFT:

50 DU

20 SDLHP (75/55)

20 GHD/AbMat

20 Cal Row

​

10/30/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Press

​

LMG Testing

1000m Row Time Trial

+ Flex WODs and/or FRWL/OHWL

​

10/29/19

Shoulder Health: DB Windmill + FC

Strength: 5x10 FRWL or OHWL

​

LMG Re-Test

3 Rounds for Max Reps

Min 1: HRPU

Min 2: Box Jumps (24/20)

Min 3: AbMat/GHD Situps

Min 4: KB Swings (53/35)

​

10/28/19

Shoulder Health: 1-arm DB High Pull + Dip

​

Open 20.3

21-15-9:

DL (225/155) (135/95)

Then, 21-15-9: (HRPU)

DL (315/205) (185/135)

50-ft HS Walk (Bear Crawl)

​

10/26/19

CHOE

AMRAP in 35 minutes

• Buy-In:

• 9 Man Makers (2x35/20 lb dumbbells)

• 11 Burpees

• In remaining time, AMRAP of:

• 300 meter Run

• 27 Air Squats

• 9 Handstand Push-Ups

10/25/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8 FRWL/OHWL

​

5RFT:

30 KB Swings (53/35)

20 Box Jumps (24/20)

10 Wall Ball (20/14)

​

10/24/19

Shoulder Health: Sup Row + OH Carry

Strength: 5x5 Press @75++%

​

5 Rounds Not Fot Time:

5 Bench Press @85%

8/arm DB Row (50/35)

10/arm Alt. DB Curl (50/35)

​

10/23/19

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Clean/Squat Clean

​

3 RFT:

10 Power Snatch (95/65)

200m Run

20 GHD/AbMat Situps

200m Run

​

10/22/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat or OHS

​

"Diane"

​

10/21/19

Shoulder Health: DB Windmill + FC

​

Open 20:2

20 Min AMRAP:

4 DB Thrusters (50/35)(35/30)

6 T2B (Hanging Knee Raises)

24 DU (Singles)

​

10/19/19

8 Minutes:
1-mile run
Max Reps DL (315/255)
Then, 10 Minutes:
1-mile run
Max Reps Power CLean (225/155)
Then, 12 Minutes:
1-mile run
Max Reps OHS (135/95)

- Do not rest between -

​

10/18/19

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Power Clean

​

"Barbara"

​

- OR -

​

Flex WODS

​

10/17/19

Shoulder Health: DB Windmill + Farmer's Carry

​

"Barbara"

​

10/16/19

Shoulder Health: Shoulder Stamina

Strength: 4x12 FRWL or OHWL

​

3 RFT:

12 DL (225/155)

21 Box Jumps (24/20)

​

10/15/19

Strength: 5x5 Press

​

45 Min Partner Row for Max Calories

- Partners may switch at any time - 

​

10/14/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Back Squat or OHS

​

Open 20.1

10 RFT:

8 Ground to Overhead (95/65)

10 Bar-facing Burpees

​

10/12/19

THOMPSON

10 RFT:
1 Rope Climb, from seated
29 Back Squat (95/65)
10m Barbells Farmer's Carry (135/95)

​

10/11/19

Shoulder Health: OH Carry + Supinated Row

Strength: 6x3 Power Clean/Clean

​

3 RFT:

400m Run

12 T2B

20 Alt DB Snatch (50/35)

​

10/10/19

Shoulder Health: Shoulder Stamina

E2MOM for 24 Min:

1 - Sled Pull/Push

2 - Tire Flips

3 - 5 DL at 75-80% of 1RM

-OR - 

Flex WODs

​

10/9/19

Shoulder Health: Shoulder Stamina

​

Flex WODs

- or - 

E2MOM for 8 Min (4 sets):

4x10/Leg FRWL or OHWL

​

10/8/19

Shoulder Health: DB High Pull + Dips

Strength 5x5 Back Squat or OHS

​

25 Min EMOM:

Min 1 - 21 HR Pushups

Min 2 - 75 Heavy Jump Rope

Min 3 - :50 Active Shoulder Hang

Min 4 - 21 GHD/AbMat Situps

Min 5 - 21 KB Swings (53/35)

​

10/7/19

Shoulder Health: DB Windmill + FC

Strength 5x5 Press

​

12 Min Team AMRAP:

P1 - 200m Row

P2 - Max Reps MBC

P3 - OH Plate Hold (45/35)

- Rest 5 Min -

8 Min AMRAP (same)

​

10/5/19

COLLIN

6 RFT:
400m Sandbag carry
12 Push Press (115/75)
12 Box jumps (24/20)
12 SDLHP (95/65)

​

10/4/19

Shoulder Health: DB Windmill + Farmer's Carry

​

"Tabata This!"

- OR -

Flex WODs

10/3/19

Shoulder Health: Supinated Row + OH Carry

​

"Tabata This!"

​

10/2/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press

​

20 Min EMOM:

1- 2 Rope Climbs

2 - :50 Left-side Plank

3 - 10 3-position Bicep Curls

4 - :50 Right-side Plank

5- 10 Power Clean (95/65)

10/1/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Deadlift

​

Every 2 Min for * Min (4 sets)

8/leg FR Walking Lunges or OHWL

9/30/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat or OHS

​

10 RFT:

15 KB Swings

50 DU or 100 singles

​

9/28/19

BELL

​

​

9/27/19

Shoulder Health: DB High Pull + Dips

Strength: Make-up

​

Turkey Throwdown

"Upside Down"

9 Min AMRAP (partner):

25 Synchro Hang KB Snatch (53/35) (KB Swings)

75 ft HSW (Wheel Barrow Carry)

150 DU (150 Singles)

​

9/26/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Bench Press or Make-up

​

3 RFT:

10 Power Clean (95/65)

200m Run

20 Wall Ball (20/14)

200m Run

30 AbMat Situps

​

9/25/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Bench Press

​

CrossFit Total

- OR - 

4-6 Rounds:

500m Row

- 3 Min Rest - 

9/24/19

Shoulder Health: DB Windmill + Farmer's Carry

​

"Cindy"

- OR - 

CrossFit Total

- OR - 

4-6 Rounds:

500m Row

- 3 Min Rest- 

​

9/23/19

Shoulder Health: Supinated Row + OH Carry

​

"Cindy"

​

9/21/19

WITTMAN

​​

​

9/20/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12 DB Bench Press

​

12 Min Team AMRAP:

1- 100m Farmer's Carry (50/35)

2- Wall Sit

3- Max Reps Russian Twists (20/14)

​

​

9/19/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Split Squats

​

10 RFT:

:30 Burpees

:30 Rest

:30 DB Thrusters (50/35)

:30 Rest

​

9/18/19

Shoulder Health: Shoulder Stamina

Strength: 10 Rep FS @75% of 1RM

​

3 RFT:

400m Run

10 Power Snatch (95/65)

9/17/19

Shoulder Health: DB High Pull + Dips

LMG Testing (2)

Strength: 1 RM Press

1000m Row For Time

​

9/16/19

Shoulder Health: DB Windmill + FC

LMG Testing

4 Rounds for Max Reps (1 Min each):

HRPU

BJ (24/20)

GHD/AbMat Situps

KB Swings (53/35)

Rest

9/14/19

WHITE

​

9/13/19

Shoulder Health: Supinated Row + OH Carry

​

"Sunny Side Up" Turkey Throwdown 

16 Min Partner AMRAP:

Partner A - 400m Run with obstacles

Partner B - 7 DL (275/175)(185/125)

9/12/19

Shoulder Health: DB High Pull + Dip

Strength: 5x10 Split Squats

​

"The Big Chipper" (Turkey Throwdown Partner)

For Time:

100 Box Jump Overs (24/20)

100/70 Cal Row

100 Hang Power Clean (115/75)(95/65)

100 Wall Ball (20/14)(14/10)

​

9/11/19

Shoulder Health: Shoulder Stamina

​

25 Min EMOM:

Min 1 - 2 Legless Rope Climbs

Min 2 - 20 Alt DB Snatch (50/35)

Min 3- :50 FLR or Plank

Min 4 - 15 GHD or 20 AbMat

Min 5 - 15/12 Cal Assault Bike

​

9/10/19

Shoulder Health: DB Windmill + FC

Strength: 5x10 DB Bench Press

​

DORK

​

-OR -

Flex WODs

​

9/9/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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

​

DORK

-OR -

Flex WODs

​

9/7/19

ALEXANDER

9/6/19

Shoulder Health: DB High Pull + Dips

​

20 Min EMOM:

Min 1 - 20 Lunges with Slosh Pipe

Min 2 - :50 Farmer's Static Hold (50/35)

Min 3 - 2 Tire Flips

Min 4 - :50 Active Shoulder Hang

Min 5 - :50 Sled Pull/Push

​

9/5/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 Split Squats

​

4 RFT:

400m Run

12 SDLHP (75/55)

10 Pullups

​

9/4/19

Shoulder Health: Shoulder Stamina

Strength: 10 Rep Front Squat @65% of 1 RM

​

3x5 Press

3x5 Push Press

3x5 Push Jerk

​

9/3/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8 DB Bench Press

​

Partner WOD (Alternate Moves)

7 Min AMRAP:

7 BJO (24/20)

7 T2B

7 KB Swings (53/35)

- 3 Min Rest - 

5 Min AMRAP:

10 Reps each

​

9/2/19

LABOR DAY WOD

​

"Saved By the Barbell"