1-1-20

1-1-20

For 40 Minutes
Work 1 MInute, Rest 1 Minute

Sled Push
Rope Climbs
Wreck Bag Carry
Med Ball Toss Over Wall

Tuesday 12-31-19

Tuesday 12-31-19

Partner WOD

2 Rounds:
31 Push Press (75/55)
31 Pull-Ups
31 Sumo Deadlift High Pulls (75/55)
31 Sit-Ups
31 Toes to Bar
31 Push-Ups
31 Box Jump Overs
31 Back Squats (75/55)
31 Double Unders
31 Thrusters (75/55)
31 Lunges
31 Burpees

CASH OUT: 2019 Meter Row

12-30-19

Monday 12-30-19

Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Conditioning
"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Sunday 12-29-19

Sunday 12-29-19

Rest and Recovery.
#freezinginalaskadreamingofsun #recovery #restday #activerecovery

Saturday 12-28-19

Saturday 12-28-19

Partner WOD
For Time:

80 Deadlifts
80 Power Snatch
80 Lateral Jumps Over Barbell
80 Power Cleans
80 Push Jerks

Barbell (135/95)

*Every 3 Minutes- 5 Syncro Burpees

Friday 12-27-19

Friday 12-27-19

Tempo Overhead Squats
5 Sets of 1
* Tempo: 5 Seconds Down, Stand Fast
   (Start at 54% of 1RM)
* Complete 5 Strict Pull-Ups after each set

Conditioning
"Water Weight"
3 Rounds:
25 Overhead Squats (95/65)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jump Overs (24/20)

Thursday 12-26-19

Thursday 12-26-19

“Punching Bag”
5 Rounds x AMRAP 3:
10 Wreck Bag To Shoulder
(Pick your weight)
20 Double Unders
10 Wreck Bag Reverse Lunges (Pick your weight)
20 Double Unders
Rest 1 Minute Between Rounds

Take 20 Minutes to work on the following:
Handstand Walks
Or
Muscle Ups
Or
Mobility

Wednesday 12-25-19

Closed for Christmas

Tuesday 12-24-19

Tuesday 12-24-19

“12 Days of CrossFit”

For Time:
1 Squat Clean (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Hand-Released Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 Med Ball Sit-Ups (20/14)
11 Wallballs (20/14)
12 Calorie Row

Monday 12-23-19

Monday 12-23-19

Back Squat Waves (Week 4/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Conditioning
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20 Burpees

Sunday 12-22-19

Sunday 12-22-19

REST DAY
Relax and rest that body if you’ve been going high intensity all week. Take time to stretch and mobilize.
#restday #relax #activerecovery #mobility #rechargefortheweek

Saturday 12-21-19

Saturday 12-21-19

Partners
1000 Meter Row
70 Power Snatch (75/55)
1000 Meter Row
14 Rope Climbs
1000 Meter Row
70 Bar-Facing Burpees

35 Minute Time Cap

Friday 12-20-19

Friday 12-20-19

Tempo Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.

Conditioning
5 Rounds:
35 Double Unders
10 Thrusters (115/85)

Thursday 12-19-19

Thursday 12-19-19

Jacob Morris Memorial WOD

50 Wall Balls (20/14)
40 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
20 Box Step-Overs (24”/20”)
15 Bar Muscle Ups

3 Giant Sets:
50 Flutter Kicks
40 Russian Twists with KB
30 Criss Cross V-Ups
 (opposite hand to foot)

Rest 1 Minute Between Sets

Wednesday 12-18-19

Wednesday 12-18-19

Body Armor
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Happy Hour"
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Tuesday 12-17-19

Tuesday 12-17-19

Hang Power Snatch
On the 1:30 x 5 Sets:
3 Hang Power Snatches

Conditioning
"Castaway"
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Monday 12-16-19

Monday 12-16-19

Back Squat Waves (Week 3/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Set one starts at 74% of your 5RM tested 3 weeks ago.

Wonderwall"
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

Sunday 12-15-19

Sunday 12-15-19

Rest Day/Active Recovery
Take time to roll out, mobilize, and let the muscle tissue repair.
#refreshformonday #restday #activerecovery #mobilize

Saturday 12-14-19

Saturday 12-14-19

25 minute AMRAP

1 Round of Cindy
5 Clean and Jerks (135/95)

2 Rounds of Cindy
10 Clean and Jerks (135/95)

3 Rounds of Cindy
15 Clean and Jerks (135/95)

And so on....

Cindy is:
5 Pull-Ups
10 Push-UPS
15 Air Squats

***You may do this as a PARTNER or INDIVIDUAL workout***

Friday 12-13-19

Friday 12-13-19

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.

Conditioning
"Stair Master"
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24"/20")
... Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Thursday 12-12-19

Thursday 12-12-19

Body Armor

3 Sets:
:30 Seconds Full Plank Hold
:30 Seconds Overhead Squat Hold (Bottom) empty barbell
:30 Seconds Superman Hold
Rest 1:30 Between Sets

3 Sets:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold/Per Leg
:30 Seconds Front Rack Hold (empty barbell)
:45 Seconds Forearm Plank Hold
Rest 1:30 Between Sets

Take 20 minutes to work on:

Handstand Walks/Progressions
Or
Muscle-Ups/Progressions
Or
Mobility

Wednesday 12-11-19

Wednesday 12-11-19

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
Take from the rack.

Conditioning

AMRAP 15:
60 Double Unders
30 Criss Cross Mountain Climbers
10 Thrusters (135/95)

Tuesday 12-10-19

Tuesday 12-10-19

Alternating On the Minute x 8
(4 Rounds):
Minute 1: 2 Rope Climbs
Minute 2: 14 Alternating Pistols

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

***All movements can be modified for our guests...CrossFit is for all***

Monday 12-9-19

Monday 12-9-19

Back Squat Waves (Week #2)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Tempo Overhead Squat
5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

Saturday 12-7-19

Saturday 12-7-19

Conditioning:

Teams of 3:

4 Rounds For Time (30 Minute Cap):
60 Calorie Row
45Toes to Bar
45 Power Cleans (95/65)
45 Overhead Squats (95/65)

Friday 12-6-19

Friday 12-6-19

Pausing Front Squat
On the Minute x 9
1 Tempo Front Squat

(No more than 50% of 1RM)

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Conditioning
"Hot Rod Alaska Style”
10 Rounds:
250 Meter Row
3 Back Squats (245/155)
5 Strict HSPU

*Back Squats come from the rack.

30 Minute Time Cap

Thursday 12-5-19

Thursday 12-5-19

Body Armor
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Bridges
:40 Seconds Tempo Back Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

15 Minute AMRAP
20 DB Clean & Jerks (50/35)
100 Ft. Walking Lunges (DB at side)
20 AbMat Sit-ups

Wednesday 12-4-19

Wednesday 12-4-19

6 MINUTE EMOM
Min 1: 2 wall walks with 10 second hold
Min 2: 8 chest to bar pull-ups

Conditioning
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Tuesday 12-3-19

Tuesday 12-3-19

Push Press
Build to a 10RM
This will be used as a benchmark for the cycle.

Conditioning
“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

***Push Jerks will be substituted with a DB Push Press for our guests

Monday 12-2-19

Monday 12-2-19

Back Squat Waves (Week #1)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps

3 Minutes Rest

Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps

3 Minutes Rest

Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

This progression is based off of last week's 5-Rep Heavy.

Conditioning
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Row
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)

Sunday 12-1-19

REST DAY

Saturday 11-30-19

Saturday 11-30-19

Working in teams of 2:
AMRAP 20:
2 legless rope climbs 15ft
10 handstand push-ups
30 Deadlifts 130/185lbs

Friday 11-29-19

Friday 11-29-19

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Tempo Deadlift
7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Conditioning
“Steam Roller”
For Time:
500 meter row, 15 Chest to Bar Pull-Ups, 2 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 4 Deadlifts
500 meter row, 15Chest to Bar Pull-Ups, 6 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 8 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell Pounds: 315/225

Thursday 11-28-19

Thursday 11-28-19
Thanksgiving WOD

40 MIN AMRAP
Teams of 2

30 Box Jumps 24”/20”
50 Air Squats
70 AbMat Sit-ups
90 Double Unders

We’re making room for dessert!!!

Wednesday 11-27-19

Wed. 11-27-19

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Power Wheels”
AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
4 Power Snatches (135/95)

Tuesday 11-26-19

Partners 

BUY IN: Row 2000 meters

3 ROUNDS OF:

40 Push Press (95/65)

40 Reverse Lunges (95/65)

40 AbMat Sit-ups

BUY OUT: Row 2000 meters