Weekly Programming: 1015 – 1021

Monday, October 15, 2018

L200 – Conditioning
“Inside Out”
For Time:
– 800 Meter Run
– 21 Power Cleans (155/105)
– 400 Run
– 21 Burpee Box Jump Overs (24/20)

One time through these for movements for time today. Athletes will open up with half a mile of running before completing 21 power cleans at a weight they are capable of cycling 10+ repetitions unbroken when fresh. Following the cleans, athletes will complete a 400 meter run. Finally, 21 burpee box jump overs to finish things out. Athletes will square up with the box on each rep, with no need to stand to full extension at the top.

L100 – Conditioning
For Time:
– 800 Meter Run
– 21 Wallball Squat Cleans
– 400 Run
– 21 Burpee Box Jump Overs (24/20)

 


Tuesday, October 16, 2018

L200 – Strength (1)
Overhead Squat:
– Build to a Heavy Single

The overhead squat and snatch balances will serve as primers today for athletes as they work towards establishing a heavy single snatch. The goal of the overhead squat is to work on a strong, controlled receiving position that will carry over into the snatch. The snatch balance is also designed to work on the receiving position, adding the elements of speed, timing, and accuracy that we’ll see in the snatch. The overhead squats and snatch balances will come from the racks and the snatch will come from the floor.

L200 – Strength (2)
Snatch Balance:
– Build to a Heavy Single

L200 – Strength (3)
Snatch:
– Build to a Heavy Single

L100 – Strength
Overhead Squat: 5 x 5

L100 – Conditioning
For Time
8 Rounds:
– 20 Seconds Overhead Squats (45/35)
– 10 Seconds Rest
– 20 Seconds AbMat Sit-ups
– 10 Seconds Rest

*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds.

 


Wednesday, October 17, 2018

L200 – Conditioning
“Long Gone”
5 Rounds:
– 1 Minute Wallballs (20/14)
– 1 Minute Dumbbell Snatches (50/35)
– 1 Minute Calorie Row
– 1 Minute Rest

*Score is lowest rep total across the five rounds.

In this “Fight Gone Bad-ish” style workout, athletes will work for three minutes straight before resting for one. Score today will be the lowest number of reps across the five rounds. For example, if athletes total reps across each round went 80-78-76-77-80, their score for the day would be 76 reps. The weights on both the wallballs and dumbbell snatches should be something that athletes could complete 25+ repetitions unbroken when fresh.

L100 – Conditioning
5 Rounds:
– 1 Minute Box Jumps
– 1 Minute Dumbbell Snatches
– 1 Minute Calorie Row
– 1 Minute Rest

*Score is lowest rep total across the five rounds.

 


Thursday, October 18, 2018

L200 – Strength
“Better Half”
On the 1:30 x 7:
– 7 Dumbbell Strict Presses
– 7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

One part weightlifting, one part cardio. In this two part workout, athletes will first complete a 7 round couplet of dumbbell strict presses and deadlifts within 90 second windows. The weight will stay the same across on the dumbbell strict presses, while the weight on the deadlift will increase with each set, building to a heavy single for the day. Dumbbell weight should be a challenging, but an unbroken set each time. The score for this section is the heavy single deadlift. In part two, athletes will test their mile time.

L200 – Conditioning
For Time:
– Run 1600m

L100 – Strength
On the 1:30 x 7:
– 7 Dumbbell Strict Presses
– 7-6-5-4-3-2-1 Goblet Squats

*Same weight across on dumbbell strict presses. Build to heavy single goblet squat.

L100 – Conditioning
For Time:
– Run 1600m

 


Friday, October 19, 2018

L200 – Conditioning
“Tread Water”
For Time:
– 2k Row
– 150 Double Unders
– 10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Three stations today in this chipper workout. To avoid getting stuck in the middle, athletes can choose a variation and/or rep number on the rope that they could complete in around 3-4 sets when fresh. One round of “Cindy” is 5 pull-ups, 10 push-ups and 15 air squats. Adjust the reps and/or bodyweight being used on the pull-ups and push-ups as needed. Within the workout, looking for one break maximum on both of these movements.

L100 – Conditioning
For Time:
– 1,200m Row
– 200 Single Unders
– 8 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

 


Saturday, October 20, 2018

All Levels – Conditioning
“Stop, Drop, & Roll”
Teams of 3
For Time (25 Minute Cap):
– 800 Meter Plate Carry (25/15)
– 140/100 Calorie Row
– 100 Hang Power Cleans (115/80)
– 80 Thrusters (115/80)
– 60 Squat Cleans (115/80)

Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station before moving onto the next. Athletes will grab one plate and go for a 800 meter run TOGETHER, sharing the weight as they see fit. This should be a weight that allows for a fast run. The limiting factor of the three barbell movements will likely be the thrusters. The weight on the barbell should be something that athletes could complete 12-15 thrusters unbroken when fresh. Teams with athletes using different weights can have multiple barbells on the floor.

 


Sunday, October 21, 2018

All Levels – Conditioning
“Ground Control”
On the Minute x 16 (4 Rounds):
– Minute 1: 15 Burpees
– Minute 2: 15 Kettlebell Swings (53/35)
– Minute 3: Max Wall Ball (20/14)
– Minute 4: Rest

*Score is total wall ball across the 4 rounds.

In this EMOM style workout, athletes will have a full minute each to complete 15 burpees and 15 kettlebell swings. Athletes should choose a rep number on burpees that they can complete in 40-45 seconds on the first round. Adjust reps as needed to get the work done within the minute. The weight on the kettlebell should be something that athletes can swing for 30+ repetitions unbroken when fresh.

The third minute of every round will be spent trying to accumulate as many wall balls as possible, which is the scored portion of today’s workout. Score is total wall balls accumulated across the 4 rounds. Athletes will rest for a minute following each effort on the wall ball.

All Levels – Strength
Bent Over Dumbbell Row: 4 x 12

*6L/6R. Add weight each round.

 


Weekly Programming: 1008 – 1014

Monday, October 08, 2018

L200 – Strength

Front Squat: 3 x 5

L200 – Conditioning

“Wasabi”
For Time:
– 800m Run
– 40 Pull-ups
– 30 Front Squats (135/95)
– 20 Barbell Facing Burpees

Athletes will work through 3 sets of 5 front squats, all at the same moderate to heavy weight, in part one of this two part workout. These sets are intended to be challenging, but something that athletes can move very well with. The priority is movement over load. In part two, athletes will work through the four movements in order, choosing a front squat weight that they could complete at least 20+ unbroken repetitions when fresh.

L100 – Strength

Front Squat: 3 x 5

L100 – Conditioning

For Time:
– 800m Run
– 40 Ring Rows
– 30 Goblet Squats
– 20 Burpees

 


Tuesday, October 09, 2018

L200 – Conditioning

“Flip Flop”
30-20-10:
– Kettlebell Swings (53/35)
– Calorie Row

Directly into…

10-20-30:
– Deadlifts (135/95)
– Calorie Row

Today’s workout involves two couplets paired together for time. The weights on both the barbell and kettlebell should be something that athletes could complete 30+ repetitions unbroken when fresh.

L100 – Conditioning

30-20-10:
– Kettlebell Swings
– Calorie Row

Directly into…

10-20-30:
– Kettlebell Deadlifts
– Calorie Row

 


Wednesday, October 10, 2018

L200 – Strength

Push Press:
– Build to Heavy Set of 10

L200 – Conditioning

“Clothesline”
AMRAP 12:
– 2 Push Presses (115/80)
– 2 Toes to Bar
– 2 Box Jump Overs (24/20)
– 4 Push Presses (115/80)
– 4 Toes to Bar
– 4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In “Clothesline”, the reps will continue to increase by 2 reps until the 12 minutes is up. There is no need to stand to full extension on the box jump overs.

L100 – Strength

Push Press: 5 x 3

L100 – Conditioning

AMRAP 12:
– 2 Dumbbell Push Presses
– 2 Knees to Elbows
– 2 Box Jumps
– 4 Dumbbell Push Presses
– 4 Knees to Elbows
– 4 Box Jumps
….
Up by (2) reps until the finish.

 


Thursday, October 11, 2018

L200 – Conditioning

“Amphibious”
3 Rounds:
– 200 Meter Farmers Carry (53’s/35’s)
– 400 Meter Run
– 800 Meter Row

In this no-barbell triplet workout, athletes will choose a weight on the kettlebell farmers carry that they could carry the full 200 meters unbroken when fresh.

L100 – Conditioning

3 Rounds:
– 200 Meter Farmers Carry
– 400 Meter Run
– 600 Meter Row

 


Friday, October 12, 2018

L200 – Conditioning

“Twist and Shout”
AMRAP 14:
– 1 Power Snatch (135/95)
– 2 Overhead Squats (135/95)
– 3 Power Clean and Jerks (135/95)
– 40 Double Unders

A little weightlifting and a little cardio in this diverse AMRAP. Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up the power snatch completely before beginning their first overhead squat.

L100 – Conditioning

AMRAP 14:
– 10 Alt. Dumbbell Power Snatches
– 10 Air Squats
– 10 Alt. Hang Dumbbell Clean and Jerks
– 40 Double Unders

 


Saturday, October 13, 2018

All Levels – Conditioning

“Heartburn”
For Time:
– 1 Mile Run
– 10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

Today’s workout begins with a 1 mile run. Although that is the prescribed distance, it should be something that athletes can complete in 10 minutes or less in order to hit the intended stimulus. Following the run, athletes will complete 10 rounds of the “Bergeron Beep Test”. The weight on the thrusters should be something they could complete 25-30 repetitions unbroken when fresh. The pull-ups should be a number that athletes can complete ideally unbroken, with 1 break maximum per round. Burpees today are standard burpees, requiring a small jump and clap overhead.

 


Sunday, October 14, 2018

All Levels – Conditioning

“Downsize”
3 Rounds:
– 45 AbMat Sit-ups
– 30/21 Calorie Row
– 15 Hang Power Cleans (115/80)

Athletes should choose a weight on the barbell that they could complete 25+ unbroken repetitions when fresh. Following the conditioning , athletes will have 10 minutes to work up to a heavy set of 10 barbell overhead walking lunges (5L/5R).

 


Weekly Programming: 1001 – 1007

Monday, October 01, 2018

L200 – Conditioning

“Last Legs”
Teams of 3:
– 0:00 – 5:00 – Max Front Squats
– 5:00 – 10:00 – Max Calorie Row
– 10:00 – 13:00 – Rest
– 13:00 – 18:00 – Max Back Squats
– 18:00 – 23:00 – Max Calorie Row

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)

Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)

Athletes will group up into teams of three for this leg-heavy workout. There are 5 separate time windows today. Teams will spend the first five minutes accumulating as many front squat as possible before immediately transitioning to the rower for as many calories as possible. Following three minutes of rest, athletes will work through the same format with back squat and rower. The score today is total reps accumulated across the four stations. Teams will increase the barbell weight every 30 repetitions. These should be loads that athletes could complete at least 25, 20, and 15 repetitions unbroken respectively when fresh.

L100 – Conditioning

Teams of 3:
– 0:00 – 5:00 – Max Goblet Squats
– 5:00 – 10:00 – Max Calorie Row
– 10:00 – 13:00 – Rest
– 13:00 – 18:00 – Max DB Thrusters
– 18:00 – 23:00 – Max Calorie Row

 


Tuesday, October 02, 2018

L200 – Conditioning

“Under Fire”
For Time:
– 400 Meter Run
– 50 Double Unders
– 15 Toes to Bar
– 15 Pull-ups
– 400 Meter Run
– 50 Double Unders
– 12 Toes to Bar
– 12 Pull-ups
– 400 Meter Run
– 50 Double Unders
– 9 Toes to Bar
– 9 Pull-ups

In this all bodyweight workout, the run distance and jump rope reps will remain the same while the gymnastics movements decrease. On the jump rope and gymnastics movements, these should be rep schemes that athletes could definitely complete unbroken with a good rhythm when fresh.

L100 – Conditioning

For Time:
– 400 Meter Run
– 50 Double Unders
– 20 Toes to Bar
– 400 Meter Run
– 50 Double Unders
– 15 Toes to Bar
– 400 Meter Run
– 50 Double Unders
– 10 Toes to Bar

 


Wednesday, October 03, 2018

L200 – Strength

Split Jerk:
– Build Up to a Heavy Double

L200 – Conditioning

“Gwen”
– Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

After working up to a heavy double split jerk out of the cage, athletes will complete “Gwen”. “Gwen” is a great example of blurring the line between weightlifting and cardio. Athletes will complete 15 unbroken clean and jerks, 12 unbroken clean and jerks, and 9 unbroken clean and jerks, resting as needed between. There is no time component to today’s workout. The only score is the load used, which will be the same across the board for all three sets. Athletes will have plenty of time to feel out weights before settling on their workout weight, which should be something they can complete for 15-20 repetitions unbroken when fresh.

L100 – Strength

Push Jerk: 5 x 3

L100 – Conditioning

“Go Unbroken”
– 15 Russian KBS, 15 Goblet Squat
– 12 Russian KBS, 12 Goblet Squat
– 9 Russian KBS, 9 Goblet Squat

*Athletes will complete each set of two movements unbroken, without placing the weight down on the ground between the Russian KBS and goblet squats. Athletes will use the heaviest weight possible to complete the set of 15 and then keeping the weight the same for the following two sets. Rest as necessary between sets.

 


Thursday, October 04, 2018

L200 – Conditioning

“Back Seat”
AMRAP 18:
– 30/21 Calorie Row
– 30 AbMat Sit-ups
– 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

In this triplet workout, athletes will choose a weight and height on the dumbbell box step-ups that they could complete 30+ repetitions consecutively without having to break. Dumbbell box step-ups are a great single leg strengthening exercise that resembles everyday activities like walking up stairs. With a dumbbell in both hands, athletes will alternate legs on each rep, completing 10 reps total on each side. Note that these are step ups and not step overs. Athletes will reach full extension on the box before coming back down on the same side.

L100 – Conditioning

AMRAP 18:
– 21/14 Calorie Row
– 15 AbMat Sit-ups
– 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

 


Friday, October 05, 2018

L200 – Conditioning

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches (95/65)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

90 barbell reps means 90 opportunities to improve on power snatches and overhead squats. The weight athletes choose for each movement should be something they could complete 25+ unbroken repetitions when fresh.

L100 – Conditioning

For Time:
200 Meter Run, 21 Alternating DB Snatches
200 Meter Run, 21 Wall Balls
200 Meter Run, 15 Alternating DB Snatches
200 Meter Run, 15 Wall Balls
200 Meter Run, 9 Alternating DB Snatches
200 Meter Run, 9 Wall Balls

 


Saturday, October 06, 2018

All Levels – Conditioning

“Sock Hop”
Teams of 3:
2 Rounds (30 Minute Time Cap):
– 100/70 Calorie Row
– 100 Box Jump Overs (24/20)
– 100 Power Cleans
– 100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

The weights drop from the first round to the second round in this team of three workout. The first round weight should be something that athletes could complete 20+ repetitions unbroken when fresh, while the second round weight is something they could hold onto for 25+ repetitions unbroken when fresh. With one athlete working at a time, teams will break up the reps as they see fit.

 


Sunday, October 07, 2018

All Levels – Strength

Deadlift:
– Build To a Heavy Double

All Levels – Conditioning

5 Rounds:
– 24 Pushups
– 8 Deadlifts (215/135)

After building up to a heavy deadlift double, athletes will take on a couplet conditioning piece of push ups and deadlifts. The total push-up volume is quite high, with 120 total repetitions. The deadlift weight should be something that athletes could complete for 25+ unbroken repetitions when fresh. Within the workout, we’re looking to get these done in 2 sets maximum on each round.

 


Weekly Programming: 0924 – 0930

Monday, September 24, 2018

L200 – Strength

Back Squat:
– Build Up to a Heavy Double

L200 – Conditioning

“Lace Up”
AMRAP 13:
– 60 Dumbbell Snatches (50/35)
– 50 Wallballs (20/14)
– 40/30 Calorie Row
– 30 Burpee Box Jumps (24/20)

Athletes will start with 15 minutes to build up to a heavy double on the back squat. In “Lace Up” with 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh.

L100 – Strength

Back Squat: 5 x 5

L100 – Conditioning

AMRAP 13:
– 40 Dumbbell Snatches
– 35 Wallballs
– 30/20 Calorie Row
– 25 Burpee Box Jumps

 


Tuesday, September 25, 2018

L200 – Conditioning

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
– Even: 10 Hand Release Push-ups + 20 Double Unders
– Odd: Max Calorie Row

In this EMOM-style workout, athletes will have the whole first minute to complete 10 hand release push-ups and 20 double unders. The rep number or variation athletes choose on the push-ups should be something they can complete 20+ repetitions unbroken when fresh and within 2 sets during the workout. The variation on the rope should be something that athletes can complete 50+ repetitions when fresh and/or unbroken within the workout. We’re ideally looking to finish the first set in 40-45 seconds in order to hold those numbers for the rounds to come. At the top of the following minute, athletes will complete as many calories on the row as possible. The score today is lowest number of calories on the rower over the course of the 8 rounds.

L100 – Conditioning

Alternating On the Minute x 16 (8 Rounds):
– Even: 10 Hand Release Push-ups + 30 Single Unders
– Odd: Max Calorie Row

 


Wednesday, September 26, 2018

L200 – Strength

Thruster:
– Build Up to a Heavy Triple

L200 – Conditioning

“Flash Flood”
2 Rounds:
– 400 Meter Run
– 21 Thrusters (95/65)

Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning the first rep on both pieces today. “Flash Flood” is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks.

L100 – Strength

Thruster: 6 x 3

L100 – Conditioning

3 Rounds:
– 200 Meter Run
– 12 Thrusters

 


Thursday, September 27, 2018

L200 – Conditioning

“Go Fish”
For Time:
– 1,000 Meter Row

Directly Into…

3 Rounds:
– 21 Deadlifts (135/95)
– 15 Lateral Barbell Burpees
– 9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep.

L100 – Conditioning

For Time:
– 1,000 Meter Row

Directly Into…

3 Rounds:
– 21 Russian KBS
– 15 Burpees
– 9 DB Push Jerks

 


Friday, September 28, 2018

L200 – Conditioning

“Criss Cross”
AMRAP 15:
– 30 Double Unders
– 15 Power Cleans (115/80)
– 30 Double Unders
– 15 Toes to Bar

In “Criss Cross”, we are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout. Rather than load or movement complexity being a reason to stop, breathing and grip will likely be limiting factors in this 15 minute workout. Bringing down the reps or difficulty of the higher skilled double unders and toes to bar are great options to allow athletes to work on the movement while still maintaining a good rhythm and pace.

Following the metcon, athletes will complete three unbroken max distance farmer carries with dumbells or KBs in both hands. Athletes should circle the L200 area. Score is load, but distance for each attempt should be posted in notes.

L200 – Strength

Farmers Carry:
– Three Unbroken Max Distance Carries
*As heavy as possible. Rest 2 minutes between sets.

L100 – Conditioning

AMRAP 15:
– 40 Single Unders
– 10 Hang Power Cleans
– 40 Single Unders
– 10 Knees to Elbows

L100 – Strength

Farmers Carry:
– Three Unbroken Max Distance Carries
*As heavy as possible. Rest 2 minutes between sets.

 


Saturday, September 29, 2018

NO CLASSES

*Gym Closed*

 


Sunday, September 30, 2018

NO CLASSES

*Gym Closed*

 


Weekly Programming: 0917 – 0923

Monday, September 17, 2018

L200 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L200 – Conditioning

“E-Brake”
3 Rounds:
– 400 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

This two part workout begins with athletes building to a moderate Turkish Get-up on each arm. This can be completed with either kettlebells or dumbbells. The goal here is to choose a weight that allows for flawless movement. Following the Turkish Get-up, athletes will complete a triplet of running, dumbbell snatches, and bike. The dumbbell weight should be something that athletes could cycle for 25+ reps unbroken when fresh.

L100 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L100 – Conditioning

3 Rounds:
– 200 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

 


Tuesday, September 18, 2018

L200 – Conditioning

“High Gear”
AMRAP 18:
– 21/15 Calorie Row
– 18 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground.

L100 – Conditioning

AMRAP 18:
– 15 Calorie Row
– 12 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

 


Wednesday, September 19, 2018

L200 – Strength

Deadlift:
– Build to Heavy 3

L200 – Conditioning

“Dead Meat”
For Time:
– 800 Meter Run
– 100 Double Unders
– 20 Deadlifts (185/135)
– 600 Meter Run
– 50 Double Unders
– 15 Deadlifts (185/135)
– 400 Meter Run
– 25 Double Unders
– 10 Deadlifts (185/135)

The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a set of 3, prioritizing mechanics over load on the bar. We’ll carry those mechanics over into the workout, where we’re looking for a weight on the bar that athletes could complete 30+ repetitions unbroken when fresh.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

For Time:
– 600 Meter Run
– 150 Single Unders
– 20 Deadlifts
– 400 Meter Run
– 100 Singe Unders
– 15 Deadlifts
– 200 Meter Run
– 50 Single Unders
– 10 Deadlifts

 


Thursday, September 20, 2018

L200 – Strength

Strict Press:
– Heavy Set of 1

L200 – Strength

Push Press:
– Heavy Set of 3

L200 – Strength

Push Jerk:
– Heavy Set of 5

L200 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs (20/14)

Progressing through all three foundational pressing movements today before hitting a quick conditioning burner to finish things out. The overhead presses move from most simple to more complex. We’ll set the tone for the more dynamic movements by first dialing in the strict press. The weight on the wallball is meant to be something that athletes could complete 30+ unbroken repetitions when fresh. Within the workout today, the goal is to not put the wallball down at all.

L100 – Strength

Push Press: 5 x 5

L100 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs

 


Friday, September 21, 2018

L200 – Conditioning

“The Good Life”
3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps (24/20)

Simple, but effective bodyweight triplet workout today. The burpees are regular burpees, only requiring a small jump and clap overhead. With regular box jumps as well, athletes will stand all the way to full extension to finish out the reps.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps

 


Saturday, September 22, 2018

All Levels – Conditioning

“Adderall”
– 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
– 10:00 – 13:00 – Rest
– 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
– 20:00 – 23:00 – Rest
– 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.

Athletes will work with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible in the remaining time. Athletes will then rest for 3 minutes before beginning the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The repetitions on the three barbell movements added up is the score for today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

 


Sunday, September 23, 2018

All Levels – Conditioning

*Reminder, outdoor class today. Meet at the gym, we’ll grab our kettlebells and go be powerful right by the soccer fields.

“Sun’s Out, Guns Out”
5 Rounds:
– 10 KB Snatches (L)
– 10 KB Snatches (R)
– 20 Alt. Front Rack KB Lunges
– 400 Meter Run

Outdoor workout today, weather permitting. Athletes will complete 10L/10R KB snatches, transitioning directly into 20 KB front rack step back lunges. Weight on the KB should be something athletes are confident they could complete all 20 lunges unbroken when fresh, but will likely break into two sets during the workout.

 


Weekly Programming: 0910 – 0916

Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans

 


Tuesday, September 11, 2018

All Levels – Conditioning

“Always Remembered” — 9/11 Tribute Workout
4 Rounds:
– 9 Strict HSPU
– 11 Deadlifts (315/225)

Then 2001m Row “Cash Out”

As a tribute to the anniversary of September 11, 2001, athletes will complete a special tribute workout — 4 rounds for the number of planes, 9 strict HSPU for the month, 11 deadlifts for the day, and a 2001m row for the year. Similar to a hero WOD, athletes can expect to push a little harder and heavier than in typical workouts. With that said, athletes should scale the strict HSPUs and deadlift weight as appropriate, so as not to compromise posture and position.

 


Wednesday, September 12, 2018

L200 – Conditioning

“Twenty-Something”
AMRAP 20:
– 30 Overhead Squats (95/65)
– 30 Box Jumps (24/20)
– 30 Toes to Bar
– 30/21 Calorie Row

Four movements in this longer AMRAP today, with the big ones being the overhead squats and toes to bar. The weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. With the high number of reps, going lighter will still be very effective for athletes who have a difficult time with this movement. On the toes to bar, looking to choose a variation that athletes could string together for 15+ repetitions when fresh, aiming to get the feet as high as possible while maintaining a rhythm.

L100 – Conditioning

AMRAP 20:
– 20 Alt. DB Front Rack Lunges
– 20 Box Jumps
– 20 Knees to Elbows

 


Thursday, September 13, 2018

L200 – Conditioning

“Scarecrow”
3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry (50’s/35’s)
– 3 Rope Climbs

In this grippy triplet (griplet?) workout, athletes can choose a dumbbell weight that they are capable of completing a 200 meter walk unbroken when they are fresh. However, within the workout today, they can expect to break one or two times per set. While every athlete is at a different place with their rope climbs, there are several options listed below in movement substitutions. Ideally, this is a variation that allows them to complete the work in no more than :90 seconds. Following the conditioning piece, athletes will complete a quick 5×5 DB floor press, adding weight each set.

L200 – Strength

Dumbbell Floor Press: 5 x 5

L100 – Conditioning

3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry
– 15 Pull Ups

L100 – Strength

DB Floor Press: 5 x 5

 


Friday, September 14, 2018

L200 – Conditioning

“Boat Race”
3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

A simple, but effective combination of running and rowing intervals today. Athletes will row 500 meters and immediately transition into a 400 meter run, resting 3 minutes between rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

 


Saturday, September 15, 2018

All Levels – Conditioning

“Chain Gang”
Teams of 3
AMRAP 25:
– 40 Chest to Bar Pull-ups
– 50 Barbell-Facing Burpees
– 60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

Teammates will work through the work in order, breaking up repetitions however they see fit. Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups. Athletes with goals outside the gym can complete chin over bar pull-ups. After each completed round, athletes will add a little weight to their barbell. These should be weights that athletes are capable of completing at least 25, 20, 15, 10, and 5 repetitions unbroken when fresh. Teams will share a barbell, but can use different bars if one or more athletes are using different weights.

 


Sunday, September 16, 2018

All Levels – Strength

6 min EMOTM:
– Max unbroken Strict Pull Ups

Score is total number of reps

All Levels – Conditioning

“Cold Shoulder”
For Time:
21-18-15-12-9:
– Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Weighted Run (45/25)

Two parter today — athletes will begin by completing an EMOTM strict pull up strength piece, then move onto a shoulder heavy conditioning piece. The weight on the dumbbell in “Cold Shoulder” should be a load that athletes can complete the set of 21 unbroken when fresh. Following each round (5 times), athletes will take a weight plate for a 200 meter run. This should be a weight that they can run with for the duration of the workout.

 


Weekly Programming: 0903 – 0910

Monday, September 03, 2018

REMINDER

LABOR DAY!

9:30 – 11am class only

All Levels – Strength

Clean:
– Establish a 1 Rep Max

All Levels – Conditioning

“Powder Keg”
AMRAP 5:
– 600 Meter Run
– 1 Round of “Cindy”
– Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
– 400 Meter Run
– 2 Rounds of “Cindy”
– Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
– 200 Meter Run
– 3 Rounds of “Cindy”
– Max Clean and Jerks (185/135)

Two parter today, beginning with athletes establish a one-rep max clean for the day. Athletes will then move on to a conditioning piece consisting of three 5-minute windows with descending run distance and ascending rounds of “Cindy” and barbell weights. 1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

 


Tuesday, September 04, 2018

L200 – Conditioning

“2k Row”
For Time:
– Row 2000m

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Following conditioning, athletes will perform some post-WOD strength work, completing 4 sets of weighted Bulgarian split squats.

L200 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg. Add weight each set.

L100 – Conditioning

For Time:
– Row 2000m

L100 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg.

 


Wednesday, September 05, 2018

L200 – Conditioning

“Eighteen Wheeler”
AMRAP 18:
– 12/9 Calorie Row
– 15 Wallballs (20/14)
– 12 Alternating Dumbbell Snatches (50/35)
– 9 Toes to Bar

Athletes will work through four movements across this longer AMRAP today. The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout.

L100 – Conditioning

AMRAP 18:
– 12/9 Calorie Row
– 10 Wallballs (20/14)
– 10 Alternating Dumbbell Snatches (50/35)
– 10 Hanging Knee Raises

 


Thursday, September 06, 2018

L200 – Conditioning

“Fight Back”
5 Rounds:
– 1 Minute Kettlebell Swings (53/35)
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists (45/25)
– 1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to russian twists to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh.

L100 – Conditioning

5 Rounds:
– 1 Minute Russian Kettlebell Swings
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists
– 1 Minute Rest

 


Friday, September 07, 2018

L200 – Strength

3-Position Power Snatch:
– Build to a Heavy Complex

L200 – Conditioning

“Daily Dozen”
AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Power Snatches (115/80)
– 6 Bar Muscle-Ups

Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Pull Ups
– 6 Hang Power Snatches

 


Saturday, September 08, 2018

All Levels

“Fender Bender”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Burden Run (45/25)
– 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the burden run distance and reps on the barbell as they see fit. There are only three 400 meter burden runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

 


Sunday, September 09, 2018

All Levels

“Down & Dirty”
For Time:
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move back to the rower, repeating this format until the completion of the workout.

 


Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans

 


Weekly Programming: 0827 – 0902

Monday, August 27, 2018

L200 Conditioning

“Country Mile”
For Time:
– 1 Mile Run
– 50 Wallballs (20/14)
– 40 Box Jumps (24/20)
– 30 Burpees
– 20 Power Snatches (115/80)

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

2000/1600 Meter Row
115/80 Calorie Assault Bike

L100 Conditioning

“Country Mile”
For Time:
– 1200m Run
– 35 Wallballs
– 30 Box Jumps
– 25 Burpees
– 20 Hang Power Snatches

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

1600/1200 Meter Row
90/60 Calorie Assault Bike

 


Tuesday, August 28, 2018

L200 Strength

Push Press
– Heavy Set of 3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L200 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Hang Power Cleans (95/65)
– 20 Front Squats (95/65)
– 20 Push Press (95/65)
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L100 Strength

Push Press 4×3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

L100 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Front Squats
– 20 Push Press
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

 


Wednesday, August 29, 2018

L200 Conditioning

“Half Bad”
AMRAP 18:
– 30 Deadlifts (135/95)
– 15 Pull-Ups
– 24/16 Calorie Row
– 15 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

L100 Conditioning

“Half Bad”
AMRAP 18:
– 20 Deadlifts
– 10 Pull-Ups
– 18/12 Calorie Row
– 10 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

 


Thursday, August 30, 2018

L200 – Conditioning

AMRAP 13:
– 500/400 Meter Row
– 8 Power Cleans 165/115
– 16 Reverse Lunges 165/115 (8 each side)
– 24 AbMat Sit-ups

In this AMRAP workout, athletes will choose a barbell weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the barbell placed in the front rack.

L200 – Strength

Strict HSPU
3 max sets, with 2 mins of break in between

Scaling options:
– Partial ROM Strict HSPU (using plates and an abmat under your head). Your head must be at least 3 inches away from the abmat at the top of the HSPU. If not, go for scaling option 2 or 3.
– Pike push-up off a box (ideally, when your feet are on the box, the top of your heels are at the same level as your hips)
– Seated barbell Partial ROM strict press (down to eye level and back up). Pick a weight that allows you to do a min of 5 reps and a max of 15 reps on the first set.

L100 – Conditioning

AMRAP 18:
– 500/400 Meter Row
– 8 Power Cleans
– 20 Reverse Lunges (unweighted)
– 20 AbMat Sit-ups

 


Friday, August 31, 2018

L200 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L200 Conditioning

“Nancy”
5 Rounds:
– 400 Meter Run
– 15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

L100 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L100 – Conditioning

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

 


Saturday, September 01, 2018

All Levels – Conditioning

“The Ghost”
6 Rounds:
– 1:00 Calorie Row
– 1:00 Burpees
– 1:00 Double Unders
– 1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.

 


Sunday, September 02, 2018

All Levels – Conditioning

“Hot Rod”
For Time:
24-20-16-12:
– Calorie Row
– Alternating Dumbbell Snatches (50/35)
– Calorie Row
– Dumbbell Goblet Front Squats (50/35)

Just an erg and a dumbbell in this descending repetition triplet workout. The snatches are likely the limiting factor of the two dumbbell movements. Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the erg will be 18-15-12-9 respectively per round.

 


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