IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK 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"