Weekly Programming: 0820 – 0826

Monday, August 20, 2018

L200 – Strength

Back Squat
3 Sets of 5 (same weight across)

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L200 – Conditioning

“Thin Air”
4 Rounds For Time:
– 40 Air Squats
– 30 AbMat Sit-Ups
– 24/16 Row Calories

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L100 – Strength

Back Squat
3 Sets of 5

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

L100 – Conditioning

“Thin Air”
4 Rounds For Time:
– 25 Air Squats
– 15 Leg Raises
– Run 200m

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

 


Tuesday, August 21, 2018

L200 – Conditioning

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

L100 – Conditioning

“Lead Foot”
AMRAP 6:
– 18/14 Calorie Row
– 18 Burpees
– 18 Hanging Knee Raises

rest 4 minutes

AMRAP 6:
– 
12/8 Calorie Row
– 12 Burpees
– 12 Ring Rows

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the 6 minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

 


Wednesday, August 22, 2018

L200 – Conditioning

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. Ample rest needs to be taken because breathing is not going to be easy here. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

L100 – Strength

Hang Power Clean 5×3

L100 – Conditioning

5 rounds for time:
– 10 Hang Power Cleans
– 10 DB Box Step Ups

 


Thursday, August 23, 2018

L200 – Conditioning

“Paul Bunyan”
AMRAP 15:
– 60 Double Unders
– 30/21 Row Calories
– 15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation.

We follow this with some accessory DB work in the floor press.

L200 – Strength

3 x 10 DB Floor Press @ 3111 tempo

L100 – Conditioning

AMRAP 20:
– 60 Single Unders
– 20/15 Row Calories
– 10 Deadlifts

In this triplet workout, looking to find a weight on the barbell that athletes could complete 10 reps of safely and a jump rope variation that could be completed in 1-2 sets when fresh (consider 30 double under attempts).

 


Friday, August 24, 2018

L200 – Conditioning

“Free Fall”
AMRAP 20:
– 200 Meter Run
– 20/14 Calorie Row
– 20 Kettlebell Swings (53/35)
– 20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

L100 – Conditioning

AMRAP 20:
– 200 Meter Run
– 20 Kettlebell Swings
– 20 DB Thrusters

In this chipper style workout, athletes will work through one cardio movements and two weighted movements. The weighted movements, the kettlebell swings and thrusters, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

 


Saturday, August 25, 2018

CFSA Combine

Come join us 8am at the soccer fields at Longbridge park for a fun morning of football-inspired workouts and events!

All Levels – Conditioning

NO 9:30am CLASS TODAY. 10:30am class only!

“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.

Teams will use one bar, changing weights after every 50 reps. If athletes are not using the same weights, it is ok to have multiple barbells per team. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. There are speed bumps to completing these clean and jerks. On the 0:00, 5:00, 10:00, 15:00, and 20:00 marks, teams will complete 45/30 calorie row and 30 toes to bar, breaking those reps up however they see fit.

Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.

 


Sunday, August 26, 2018

All Levels – Conditioning

“Run Train”
5 Rounds:
– 100 Meter Weighted Run (45/25 plate)
– 200 Meter Run
– 15 Thrusters 115/75

The workout begins with athletes carrying a plate for 100 meters. Athletes will ditch the plate for a 200 meter run before completing 15 medium weight thrusters. The weight on the plate should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the plate and complete one of the following for the run:

15/10 Calorie Assault Bike
18/12 Calorie Row

 


Weekly Programming: 0806 – 0812

Monday, August 06, 2018

L200

“Foul Ball”
3 Rounds for Time:
– 600 Meter Run
– 30 Wallballs (20/14)
– 30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets.

L100

3 Rounds for Time:
– 400 Meter Run
– 30 Wallballs
– 30 Alternating Dumbbell Snatches

 


Tuesday, August 07, 2018

L200 – Strength

Power Snatch:
– Work Up to a Heavy Double

L200 – Conditioning

“Pumped Up Game Changer”
21-15-9:
– Deadlifts (275/185)
– Box Jump (30/24)

Following the strength session, athletes will complete a simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, athletes should try and stretch a bit heavier and a bit higher than they are accustomed to.

L100 – Strength

Power Snatch: 5 x 2

L100 – Conditioning

For Time:
21-15-9
– Deadlifts
– Box Jumps

 


Wednesday, August 08, 2018

L200

“Fire Alarm”
For Time:
3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

Today in Fire Alarm, we’ll be completing 9 rounds total of the Bergeron Beep Test (7 thrusters, 7 pull ups, 7 burpees). Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today.

L100

For Time:
3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

 


Thursday, August 09, 2018

L200 – Strength

1 Power Clean + 1 Front Squat + 1 Push Jerk:
– Build to a Heavy Complex

L200 – Conditioning

“Wise Men”
AMRAP 3:
– Macho Man (115/75)

Rest 3 Minutes

AMRAP 3:
– Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
– Macho Man (155/115)

1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

L100 – Strength

Power Clean: 6 x 2

L100 – Conditioning

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

1 Dumbbell Macho Man Complex = 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks

 


Friday, August 10, 2018

L200

“Water Power”
AMRAP 15:
– 60 Double Unders
– 30/21 Calorie Row
– 10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

L100

AMRAP 15:
– 40 Double Unders
– 30/21 Calorie Row
– 20 Alt. DB Lunges

 


Saturday, August 11, 2018

All Levels

“Barbed Wire”
3 Rounds for Time:
– 400 Meter Run
– 20 Pull-ups
– 30 Push-ups
– 40 AbMat Sit-Ups
– 50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds.

 


Sunday, August 12, 2018

All Levels – Conditioning

“Recess”
AMRAP 10:
– 3 Calorie Row, 3 Kettlebell Swings (53/35)
– 6 Calorie Row, 6 Kettlebell Swings (53/35)
– 9 Calorie Row, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken when fresh. Following the conditioning piece, athletes will have 15 minutes to work up the heaviest forward sled drag possible for 1 full length of the gym, down and back.

All Levels – Strength

Forward Sled Drag:
– Build to a Heavy Weight for 1 Full Lap of the Gym, Down and Back

 


Weekly Programming: 0730 – 0805

Monday, July 30, 2018

L200 – Strength

Back Squat: 5 x 3

L200 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L200

“Sore Subject”
Alternating Tabata x 8 Minutes:
– Back Squat (45/35)
– Double Unders

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping.

L100 – Strength

Back Squat: 5 x 3

L100 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L100

Alternating Tabata x 8 Minutes:
– Back Squat (Empty Barbell)
– Double Unders

 


Tuesday, July 31, 2018

L200 – Strength

Push Jerk:
– Work Up to a Heavy Set of 5

L200

“Liquid Cocaine”
5 Rounds for Time:
– 5 Power Clean and Jerks (155/105)
– 10 Chest to Bar Pull-ups

Two part workout today. Athletes will begin on the barbell, working up to a heavy set of 5 push jerks. For the metcon, athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.

L100 Strength

Push Jerk: 3 x 5

L100

5 Rounds for Time:
– 5 Power Clean and Jerks
– 10 Pull-ups

 


Wednesday, August 01, 2018

L200

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 15/12 Calorie Row
– Odd Minutes – 15 Burpees

Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 Calorie Row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. It is best to pick a modification from the beginning and stick to it than to modify in the middle of the workout.

L100

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 12/10 Calorie Row
– Odd Minutes – 10 Burpees

 


Thursday, August 02, 2018

L200

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
– 21 AbMat Sit-Ups
– 21 Medicine Ball Squat Jumps (20/14)
– 7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

L100

On the 3:00 x 6 Rounds (18 Minutes):
– 21 AbMat Sit-Ups
– 14 Medicine Ball Squat Jumps
– 6-5-4-3-2-1 Deadlifts

 


Friday, August 03, 2018

L200

“Cement Mixer”
On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Toes to Bar

“Cement Mixer” is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of 5 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this.

L200 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

L100

On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Knees to Elbows

L100 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

 


Saturday, August 04, 2018

All Levels

CFSA HUNGER GAINZ – no classes today.

To make up for it, we’ll have both a 9:30am and a 10:30am class tomorrow Sunday 8/6/2018.

Still looking to work out? Try this outside:

“The Burpee Mile”
Run 1 mile for time
Every minute on the minute perform 5 burpees. If at some point, 5 burpees are taking longer than :30s to complete, cut it down to 3 reps.

 


Sunday, August 05, 2018

All Levels

TWO CLASSES TODAY: 9:30am + 10:30am

“Catch Fire”
3 Rounds For Time:
– 1,000 Meter Row
– 200 Meter Farmers Carry (50/35)
– Walking Lunge (1 Full Length of CFSA Down & Back)

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The walking lunges are performed unloaded.

 


Weekly Programming: 0723 – 0729

Monday, July 23, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of 2

L100 – Conditioning

“Eikcaj”
For Time:
– 30 Pull-ups
– 50 Thrusters (45/35)
– 1,000 Meter Row

Starting today off by building to a heavy double front squat. “Heavy” means that athletes should challenge themselves, while still prioritizing sound movement. Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.

L100 – Strength

Front Squat: 3 x 5

L100 – Conditioning

For Time:
– 30 Pull-ups
– 50 Thrusters
– 1,000 Meter Row

 


Tuesday, July 24, 2018

L200

“Impressed”
AMRAP 15:
– 1 Rope Climb
– 12 Double Dumbbell Push Press (50/35)
– 1 Rope Climb
– 200m Burden Run (45/25)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The weight for the burden run should allow athletes to run for the full 200m.

L100

AMRAP 15:
– 2 Seated Rope Pulls
– 12 Double Dumbbell Push Press
– 2 Seated Rope Pulls
– 200m Burden Run

 


Wednesday, July 25, 2018

L200

“Lost Count”
For Time:
– 200 Double Unders
– 1,500 Meter Row
– 100 Wallballs (20/14)

Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh.

L100

For Time:
– 150 Double Unders
– 1,200 Meter Row
– 75 Wallballs

 


Thursday, July 26, 2018

L200

“Helen”
3 Rounds for Time:
– 400m run
– 21 Kettlebell Swings (53/35)
– 12 Pull-ups

Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.

L100

“Helen”
3 Round for Time:
– 400m run
– 21 Kettlebell Swings
– 12 Pull-ups

 


Friday, July 27, 2018

L200

“Doce”
AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (135/95)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (115/80)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (95/65)
– 15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

L100

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

 


Saturday, July 28, 2018

All Levels

“Turtle Club”
For Time:
– 21 Overhead Squats (95/65)
– 200 Meter Run
– 21 Thrusters (95/65)
– 200 Meter Run
– 15 Overhead Squats (95/65)
– 200 Meter Run
– 15 Thrusters (95/65)
– 200 Meter Run
– 9 Overhead Squats (95/65)
– 200 Meter Run
– 9 Thrusters (95/65)
– 200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters.

 


Sunday, July 29, 2018

All Levels

“Crunch Time”
4 Rounds For Time:
– 30 Russian Kettlebell Swings (70/53)
– 30 AbMat Sit-ups
– 30/21 Calorie Row

The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.

 


Weekly Programming: 0716 – 0722

Monday, July 16, 2018

L200 – Strength

Push Press:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

L200 – Conditioning

“Pushed Around”
Every 3:00 x 4 Rounds
– 15/12 Calorie Row
– 10 Lateral Burpees over the bar
– Max Push Press (115/80)
No rest between rounds.

Beginning today’s session the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed.

L100 – Strength

Push Press: 3 x 5

L100 – Conditioning

Every 3:00 x 4 Rounds
– 40 Double Unders
– 10 Burpees
– Max Push Press
No rest between rounds.

 


Tuesday, July 17, 2018

L200

“Three Cheers”
AMRAP 18:
– 3 American Kettlebells Swings (53/35)
– 3 Box Jump Overs (24/20)
– 200m Run
– 6 American Kettlebells Swings (53/35)
– 6 Box Jump Overs (24/20)
– 200m Run
– 9 American Kettlebells Swings (53/35)
– 9 Box Jump Overs (24/20)
– 200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

L200

AMRAP 18:
– 3 Russian Kettlebells Swings
– 3 Box Jumps
– 200m Run
– 6 Russian Kettlebells Swings
– 6 Box Jumps
– 200m Run
– 9 Russian Kettlebells Swings
– 9 Box Jumps
– 200m Run

Climbing by 3’s until cap.

 


Wednesday, July 18, 2018

L200

“TNT”
For Time:
– 30 Snatches (95/65)
– 30 Clean and Jerks (95/65)
– 30 Thrusters (95/65)

Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

L200

For Time:
– 40 Alt. DB Snatches
– 40 Alt. DB Clean and Jerks
– 30 DB Thrusters

 


Thursday, July 19, 2018

L200

“Liquid Laugh”
5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down.

L200

5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

 


Friday, July 20, 2018

L200 – Strength

Overhead Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Dilly Dilly”
AMRAP 12:
– 2 Power Snatches (135/95)
– 4 Overhead Squats (135/95)
– 16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor.

L100 – Strength

Overhead Squat: 4 x 4

L200 – Conditioning

AMRAP 12:
– 2 Power Snatches
– 4 Overhead Squats
– 16/12 Calorie Row

 


Saturday, July 21, 2018

All Levels

“Daniel”
For time:
– 50 Pull-ups
– 400 meter run
– 21 Thrusters (95/65)
– 800 meter run
– 21 Thrusters (95/65)
– 400 meter run
– 50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up.

 


Sunday, July 22, 2018

All Levels

3 Rounds:
– 3 Minute Calorie Row
– 2 Minute Burpee Box Jump Overs (24/20)
– 1 Minute Wall Balls (20/14)
Rest 2 minutes between rounds.

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice.

 


Weekly Programming: 0709 – 0715

Monday, July 09, 2018

L200 – Strength

Deadlift:
– Build to a Heavy Single

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Strict Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

Today starts off with athletes building to a heavy single deadlift. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow athletes to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

AMRAP 12:
– 2 Wall Walks
– 9 Deadlifts
– 30 Double Unders

 


Tuesday, July 10, 2018

L200

“Jack Squat”
21-15-9:
– Front Squat (135/95)
– Kettlebell Swings (70/53)
– 400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

L100

“Jack Squat”
21-15-9:
– Front Squat
– Russian Kettlebell Swings
– 400 Meter Run

 


Wednesday, July 11, 2018

L200

“Power Hour”
For Time:
– 50 Clean and Jerks (135/95)

EMOTM = 5 Toes to Bar

Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load athletes could complete10-15+ repetitions unbroken when fresh.

L100

For Time:
– 50 DB Thrusters

EMOTM = 5 Knees to Elbows

 


Thursday, July 12, 2018

L200

For Time:
– 1200 Meter Row
– 100 Double Unders
– 50 Mountain Climbers (left + right = 1 rep)
– 100 Double Unders
– 1200 Meter Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of work at all stations.

L100

For Time:
– 1000 Meter Row
– 75 Double Unders
– 10 Alt. Lunge Double Butt-Kick Jumps
– 75 Double Unders
– 1000 Meter Row

 


Friday, July 13, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Over and Out”
For Time:
– 20 Power Snatches (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Overhead Squats (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping ove

L100 – Strength

Hang Power Snatch: 3 x 5

L200 – Conditioning

For Time:
– 20 Alt. DB Snatches
– 20 Lateral Barbell Burpees
– 20 Goblet Squat
– 20 Lateral Barbell Burpees
– 20 Alt. DB Snatches

 


Saturday, July 14, 2018

All Levels

“Kelly”
5 Round for Time:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Balls (20/14)

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wallball should be a load that athletes could complete unbroken when fresh, but in no more than three sets within each round.

 


Sunday, July 15, 2018

All Levels

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.

 


Weekly Programming: 0702 – 0708

Monday, July 02, 2018

L200

“Captain Crunch”
AMRAP 4:
3 Rounds:
– 12 Deadlifts (95/65)
– 9 Hang Power Cleans (95/65)
– 6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 12 Deadlifts (135/95)
– 9 Hang Power Cleans (135/95)
– 6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

L100

AMRAP 4:
3 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

 


Tuesday, July 03, 2018

L200

“Team Tosh Sprints”
Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

L100

Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

 


Wednesday, July 04, 2018

All Levels

4th of July WOD! Only one class today 9:30-11am.

“The Seven”
Seven rounds of:
– 7 Handstand Push-Ups
– 7 Thruster (135/95)
– 7 Knees to Elbows
– 7 Deadlift (245/165)
– 7 Burpees
– 7 Kettlebell Swings (70/53)
– 7 Pull-Ups

The above is the Rx version, it should take anywhere from 35 to 55 minutes. Only attempt this if you have been CrossFitting regularly (4-5x per week) for over 2 years.

Below are some additional scaling options:

7 Rounds For Time:
– 7 Handstand Push-Ups (Push-Ups / Snaking Push-Ups)
– 7 Thrusters (135/95) (115/75) (95/65) (75/55)
– 7 Knees to Elbows (Knees to 90 degrees / straight leg raises on the floor)
– 7 Deadlifts (245/175) (225/155) (205/135) (185/115)
– 7 Burpees
– 7 Kettlebell Swings (70/53) (53/35) (44/26) (35/18)
– 7 Pull-ups (banded pull-ups / difficult ring rows)

Check out this workout’s story here: https://www.crossfit.com/workout/2010/05/30#/comments

 


Thursday, July 05, 2018

L200

“Heartbreak Kid”
3 Rounds:
– 10 Front Squats (185/135)
– 20 Chest to Bar Pull-Ups
– 50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

L200

3 Rounds:
– 10 Front Squats
– 20 Pull-Ups
– 50 Double Unders

 


Friday, July 06, 2018

L200 – Strength

Back Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Instep Inferno”
4 Rounds:
– 400 Meter Run
– 50 Air Squats

L100 – Strength

Back Squat: 4 x 5

L100 – Conditioning

4 Rounds:
– 200 Meter Run
– 50 Air Squats

 


Saturday, July 07, 2018

All Levels

“Fight Gone Bad”
3 Rounds of 1 Minute at Each Station:
– Wallballs (20/14)
– Russian KBS (53/35)
– Box Jumps (20″)
– Push Press (75/55)
– Calorie Row
– Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. With the room ideally flowing from movement to movement as the workout is written, stagger by two minutes if short on equipment.

 


Sunday, July 08, 2018

All Levels – Strength

One Power Clean + One Squat Clean:
– Build to a Moderate Complex

All Levels – Conditioning

“Mr. Clean”
On the 3:00 x 6 Rounds:
– 400 Meter Run
– 3 Power Cleans (115/80)
– 3 Squat Cleans (115/80)

*Score is slowest round.

In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Footwork and technique take priority over what weight is on the bar. Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized. Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.

 


Weekly Programming: 0625 – 0701

Monday, June 25, 2018

L200 – Strength

Push Press:
– Build to a Heavy Triple

L200 – Conditioning

“Nose Bleed”
AMRAP 15:
– 27/21 Calorie Row
– 15 Burpees
– 9 Push Press (135/95)

L100 – Strength

Push Press: 4 x 3

L100 – Conditioning

AMRAP 15:
– 200m Run
– 15 Burpees
– 9 Push Press

 


Tuesday, June 26, 2018

L200

“Kelen Helly”
For Time:
– 1 Round of “Kelly”
– 1 Rounds of “Helen”
– 1 Round of “Kelly”

*Time cap: 20 mins

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

L100

For Time:
– 400m Run
– 20 Box Jumps
– 20 Wall Balls

Then:

– 400m Run
– 21 Kettlebell Swings
– 12 Pull-ups

Then:

– 400m Run
– 20 Box Jumps
– 20 Wall Balls

*Time cap: 20 mins

 


Wednesday, June 27, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Double Dribble”
3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Power Snatches (115/80)

*Time Cap = 15 mins

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Alt. Dumbbell Snatches

*Time Cap = 15 mins

 


Thursday, June 28, 2018

L200

“Mighty Mouse”
AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30/21 Calorie Row
– 30 Toes to Bar

L100

AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30 Abmat Sit Ups

 


Friday, June 29, 2018

L200

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls (20/14)
– Dumbbell Snatch (50/35)
– Russian Twist (45/25)
*Rest 1 min. between rounds.

L100

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls
– Calorie Row
– Russian Twist
*Rest 1 min. between rounds.

 


Saturday, June 30, 2018

All Levels

“Half and Half”
Teams of 2
8 Rounds For Time:
– 400 Meter Row
– 200 Meter Run w/ Plate (45/25)
*Partners will alternate rounds.

 


Sunday, July 01, 2018

All Levels – Strength

Overhead Squat
– Build to a Heavy Single

All Levels – Conditioning

“Over and Over”
9-15-21:
– Chest to Bar Pull-ups
– Burpees
– Overhead Squats (95/65)

*Time Cap = 14 mins

 


Weekly Programming: 0618 – 0624

Monday, June 18, 2018

L200 – Strength

Squat Clean Thruster:
– Build to a Heavy Single

L200 – Conditioning

“Chalant”
For Time:
– 21 Lateral Barbell Burpees
– 21 Power Cleans (135/95)
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans (135/95)
– 9 Lateral Barbell Burpees
– 9 Thrusters (135/95)

Time Cap: 15 Mins

L100 – Strength

Thruster: 3 x 5
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 21 Lateral Barbell Burpees
– 21 Hang Power Cleans
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans
– 9 Lateral Barbell Burpees
– 9 Thrusters

 


Tuesday, June 19, 2018

L200

“Figawi”
AMRAP 18:
– 200 Meter Run
– 16/12 Calorie Row
– 12 Chest to Bar Pull-Ups
– 8 Alternating Dumbbell Snatches (50/35)

L100

AMRAP 18:
– 200 Meter Run
– 12 Pull-Ups
– 8 Alternating Dumbbell Snatches

 


Wednesday, June 20, 2018

L200

“Floor It”
Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts (185/135)
– 15/10 Calorie Row

L100

Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts
– 15/10 Calorie Row

 


Thursday, June 21, 2018

L200

“Schlitz”
4 Rounds For Time:
– 400 Meter Run
– 4 Ring Muscle-ups
– 40 Double Unders

Time Cap: 17 mins

L100

4 Rounds For Time:
– 400 Meter Run
– 8 Burpee Pull Ups
– 40 Double Unders

Time Cap: 17 mins

 


Friday, June 22, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Crow’s Nest”
AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (135/95)
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (115/80)
– Calorie Row

L100 – Strength

Front Squat: 3 x 3
#1: 3 reps
#2: 3 reps
#3: 3 reps

L100 – Conditioning

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat (Lighter than First AMRAP)
– Calorie Row

 


Saturday, June 23, 2018

All Levels

“Cowboy Up”
Alternating On the Minute for 20 Minutes:
– Minute 1: 3 Deadlifts*
– Minute 2: 10 Abmat Sit-Ups + 20 Double Unders
*Start at estimated 50% of 1 RM and add weight as necessary.

 


Sunday, June 24, 2018

All Levels

“Any Minute”
Teams of 3:
On the Minute for 20 Minutes (5 Rounds):
– Station 1 – 1 Round of “Cindy”
– Station 2 – 10 Hang Power Snatches (95/65)
– Station 3 – Max Calorie Row
– Station 4 – Rest
*All athletes will start on Station 1, and advance waterfall style.

 


Weekly Programming: 0611 – 0617

Monday, June 11, 2018

L200 – Strength

Power Snatch
– Build to Heavy Single

L200 – Conditioning

“Isabel”
30 reps for time of:
– Snatch (135/95)

L100 – Strength

Hang Power Snatch for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 60 Alt. DB Snatches

 


Tuesday, June 12, 2018

L200

“Life Alert”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)

L100

AMRAP 4:
15 Burpees
21 Hanging Knee Raises
15 Goblet Squats

rest 4 minutes

AMRAP 4:
12 Burpees
18 Hanging Knee Raises
12 Goblet Squats

rest 4 minutes

AMRAP 4:
9 Burpees
15 Hanging Knee Raises
9 Goblet Squats

 


Wednesday, June 13, 2018

L200 – Strength

Deadlift
– Build to a Heavy Set of 5

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

L100 – Strength

Deadlift for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

AMRAP 12:
– 6 DB Strict Press
– 9 Deadlifts
– 30 Double Unders

 


Thursday, June 14, 2018

L200

“Meter Maid”
For Time:
– 200 Meter Run
– 27 Wallballs (20/14)
– 27 Box Jumps (24/20)
– 200 Meter Run
– 21 Wallballs (20/14)
– 21 Box Jumps (24/20)
– 200 Meter Run
– 15 Wallballs (20/14)
– 15 Box Jumps (24/20)
– 200 Meter Run
– 9 Wallballs (20/14)
– 9 Box Jumps (24/20)
– 200 Meter Run

Time Cap: 20 mins

L100

“Meter Maid”
For Time:
– 200 Meter Run
– 21 Wallballs
– 21 Box Jumps
– 200 Meter Run
– 15 Wallballs
– 15 Box Jumps
– 200 Meter Run
– 9 Wallballs
– 9 Box Jumps
– 200 Meter Run
– 3 Wallballs
– 3 Box Jumps

 


Friday, June 15, 2018

All Levels

“Freaky Friday”
Teams of 2
AMRAP 20:
– 50/35 Calorie Row
– 50 Burpees
– 50/35 Calorie Row
– 50 Kettlebell Swings (53/35)

 


Saturday, June 16, 2018

All Levels

“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squat (95/65)

 


Sunday, June 17, 2018

All Levels

“Water Pump”
AMRAP 20:
– 5 Strict Pull-ups
– 10 Push-ups
– 15 Calorie Row