Friday 12-30-22

 Friday 12-30-22

AMRAP 24

Teams of 2

20 Kick-outs

20 Box Step-ups (24/20)

20 Push-ups 

20 Box Jump-overs (24/20)

*Every 4:00, Complete 4 Rope Climbs

Wednesday 12-28-22

 Wednesday 12-28-22

Conditioning:

4 Rounds

Minute 1: Max Toes to Bar

Minute 2: :45 Plank

Minute 3: :45 Wall Sit (just below parallel)

Minute 4: Max Strict Pull-ups 

Minute 5: Rest

Finisher:

20-15-10

Double Unders

Sit-ups

Tuesday 12-27-22

 Tuesday 12-27-22

On the 1:30 x 8

1 Complex =

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat 

Conditioning:

3 Rounds 

500 Meter Row

20 Overhead Squats (115/85)

Cap 12:00

Monday 12-26-22

Monday 12-26-22

Conditioning:

21-15-9

Cleans (135/95)

Burpees 

Cap 10:00

On the 2:00 x 6

Deadlifts

Friday 12-23-22

 Friday 12-23-22

“12 Days of CrossFit”

1 Power Clean

2 Push Press

3 Deadlifts 

4 Burpees 

5 Toes to Bar 

6 Box Jumps 

7 Handstand Push-Ups

8 Reverse Goblet Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 AbMat Sit-Ups

12 Thrusters 

Barbell (135/95)

Kettlebell (53/35)

Box (24/20)

Wednesday 12-21-22

 Wednesday 12-21-22

AMRAP 30

Teams of 2

40 Calorie Row 

40 Air Squats 

40 Push-ups 

80 Foot Dumbbell Walking Lunges (50s/35s)

80 Foot Handstand Walk

80 Foot Farmer’s Carry (50s/35s)

Tuesday 12-20-22

 Tuesday 12-20-22

Conditioning:

30-20-10

Alternating Dumbbell Snatches (50/35)

Dumbbell Box Step-ups (50/35)(24/20)

*Complete 10 Shuttle Runs after each round.

Cap 15:00

Finisher:

5-4-3-2-1

Burpees

Ring Rows

Monday 12-19-22

 Monday 12-19-22

4 Rounds

Minute 1: 20 Wallballs (20/14)

Minute 2: 3 Wall Walks

Minute 3: 40 Double Unders

Minute 4: 10 Handstand Push-ups 

Minute 5: Rest

Accessory Work:

3 Sets

:30 Hollow Hang

:30 Hollow Arch Hang

:30 Knee Tuck Hang

*Rest :30 between each movement

Saturday 12-17-22

 Saturday 12-17-22

Teams of 3

15 Complex

60 Calorie Row

12 Complex

45 Calorie Row

9 Complex

30 Calorie Row 

1 Complex = 

3 Deadlifts 

2 Hang Power Cleans 

1 Shoulder to Overhead 

(95/65)

*One teammate completes one complex at a time.

*While one teammate rows, the other two hold their barbells overhead.

Friday 12-16-22

 Friday 12-16-22

Conditioning:

EMOM x 6 (Alternating Movements)

2 Rope Climbs 

20 Pistols (10/leg)

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Dumbbell Snatches (10/arm) (50/35)

20 V-Ups

Rest 2:00

EMOM x 6 (Alternating Movements)

Max Supinated Strict Pull-ups

:30 Plank

Wednesday 12-14-22

Wednesday 12-14-22

Conditioning:

5 Rounds

Work 2:00/Rest 2:00

Round 1: 15 Calorie Row + Max Box Jumps(24/20)

Round 2: 15 Calorie Row + Max AbMat Sit-ups 

Round 3: 15 Calorie Row + Max Kettlebell Swings (53/35)

Round 4: 15 Calorie Row + Max Box Jump Overs (24/20)

Round 5: 15 Calorie Row + Max KB Russian Twists (53/35)

Accessory Work:

3 Sets

15 Banded Lat Pull Downs

15 Reverse Banded Squats

30 Side Plank Hip-Dips (15 each side)

Monday 12-12-22

 Monday 12-12-22

On the 2:00 x 6

Deadlifts

Conditioning:

Teams of 2

30 Rounds

3 Chest to Bar Pull-ups 

4 Push-ups

5 Toes to Bar 

Cap 18:00

*One person works at a time completing one full round, alternating back and forth.

*Every 3:00, both complete 6 burpees.

Wednesday 12-7-22

Wednesday 12-7-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 

Conditioning:

AMRAP 4 

6 Power Snatches (105/75)

30 Double Unders 

Rest 3:00

AMRAP 4

6 Thrusters (105/75)

30 Double Unders

Tuesday 12-6-22

Tuesday 12-6-22

Conditioning:

AMRAP 20

24 Calorie Row 

12 Burpees Over the Erg 

12 Push-ups 

12 Box Clear Overs (24/20)

Accessory Work:

3 Sets

20 Wall Mountain Climbers

10 Reverse Banded Squats

Monday 12-5-22

Monday 12-5-22

On the 2:00 x 5

Stamina Squats

Conditioning:

10 Rounds 

3 Wall Walks

5 Handstand Push-ups 

7 Toes to Bar 

Cap 12:00

Saturday 12-3-22

Saturday 12-3-22

“EARN THOSE TEARS”

Teams of 2

AMRAP 22

2 Power Snatches (96/65)

2 Overhead Squats (95/65)

2 Burpees

* Increase by 2 reps each round.

* You go, I go style

* After each round, each person will complete 4 Bar Muscle Ups/Progression, one person works while the other person rests.

Friday 12-2-22

 Friday 12-2-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Cleans

Sets 4-6: 3 Position 2 Cleans

Sets 7-9: 2 Cleans

Conditioning:

AMRAP 12

21/18 Calorie Row

15 Toes to Bar 

9 KB Goblet Squats (70/53)

Wednesday 11-30-22

 Wednesday 11-30-22

On the 2:00 x 6

Deadlifts 

Conditioning:

“Annie” 

50-40-30-20-10

Double Unders 

Sit-ups 

Accessory:

Accumulate 20 Strict Pull-ups

Tuesday 11-29-22

Tuesday 11-29-22

On the 1:30 x 6

5 Split Jerks

Conditioning:

AMRAP 15

20 Toe Taps to Target (3”/2”)

20 Dumbbell Box Step-Overs (50s/35s)(24/20)

20 Toe Taps to Target (3”/2”)

20 Single Arm Dumbbell Overhead Squats (50/35) (10 each arm)

Monday 11-28-22

 Monday 11-28-22

Conditioning:

EMOM x 6

8 Snatches @ 65% of 1RM 

Rest 3:00

EMOM x 6

12/10 Calorie Row

Rest 3:00

EMOM x 6

8 Power Cleans @ 65% of 1RM 

Rest 3:00

EMOM x 6

12 Lateral Burpees Over the Bar

Saturday 11-26-22

Saturday 11-26-22

Teams of 2

30 Rounds 

3 Box Jumps (30/24)

4 Kettlebell Swings (53/35)

5 KB Goblet Squats (53/35)

* Alternating every round, one partner completes the entire round.

* Every 3:00, both teammates complete 6 Burpees.

Wednesday 11-23-22

Wednesday 11-23-22

We will do our annual “THANKFUL” WOD a day early since we are closed Thanksgiving Day and Friday, November 25th this year.

AMRAP 24

11 Thrusters (95/65)

24 Hang Power Cleans (95/65)

11 Air Squats 

24 Double Unders 

11 Kettlebell Swings (53/35)

24 Front Squats (95/65)

11 Push-ups 

24 Lunges

Tuesday 11-22-22

Tuesday 11-22-22

“Jackie”

1,000 Meter Row 

50 Thrusters (45/35)

30 Pull-ups 

Cap 12:00

Take 15:00 to work on Handstand Walk and/or Rope Climb Progressions.

Monday 11-21-22

Monday 11-21-22

On the 2:00 x 5

Stamina Squats 

Conditioning:

30-20-10

Alternating Pistols

Push-ups 

AbMat Sit-ups 

Cap 10:00

Saturday 11-19-22

Saturday 11-19-22

Teams of 3

Rounds of 4

15 Shuttle Runs (5 each)

120 foot Overhead BB Walking Lunges-Plank Hold (40 ft each)

15 Hang Power Cleans-Front Rack Hold

15 Overhead Squats- Top of Deadlift Hold

BB (45/35)

*One teammate works while the other two complete the holds.

Cap 24:00

Friday 11-18-22

 Friday 11-18-22

On the 1:30 x 6

5 Push Jerks 

Conditioning:

5-4-3-2-1

Rope Climbs

Wall Walks

Wednesday 11-16-22

 Wednesday 11-16-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance

Sets 4-6: 3 Position 1 Snatches

Sets 7-9: 3 Position 2 Snatches

Conditioning:

AMRAP 15

10 Power Snatches (115/85)

10 Toes to Bar 

10 Thrusters (115/85)

10 Toes to Bar

Tuesday 11-15-22

Tuesday 11-15-22

Row Conditioning:

5 Rounds

500 Meter Row

Rest 1:00  between rounds.

*Score is total time including rest.

Cap 18:00

Accessory Work:

3 Sets

:45 Handstand Hold

15 TKE Squats

20 Hover Knee Taps

Monday 11-14-22

Monday 11-14-22

Conditioning:

EMOM x 6

8 Clean and Jerks @ 65%

Rest 3:00

EMOM x 6

40 Double Unders 

Rest 3:00

EMOM x 6

8 Deadlifts @ 65%

Rest 3:00

EMOM x 6

12 Burpees

Saturday 11-12-22

 Saturday 11-12-22

Teams of 2

150 Dumbbell Box Step Ups (50/35)(24/20)

*Every 3:00, Partner 1 completes a 120 foot Single Arm Dumbbell Overhead Carry while Partner 2 holds a plank. Then Partners will switch and complete the carry and plank hold.

Cap 21:00

Friday 11-11-22

 Friday 11-11-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 

Conditioning:

AMRAP 10

5 Power Snatches (115/85)

5 Overhead Squats (115/85)

5 Bar Facing Burpees

Wednesday 11-9-22

Wednesday 11-9-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Jump Overs (30/24)

15 GHD Sit-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders

Tuesday 11-8-22

Tuesday 11-8-22

On the 1:30 x 6

5 Push Jerks 

Conditioning:

On the 2:00 x 5

10 Calorie Row 

8 Dumbbell Cleans (50s/35s)

6 Dumbbell Burpees (50s/35s)

*Slowest round is your score.

Monday 11-7-22

Monday 11-7-22

Find 1 Rep Max Front Squat

Conditioning:

10 Rounds 

4 Chest to Bar Pull-ups 

5 Push-ups 

6 Toes to Bar

Cap 12:00

Saturday 11-5-22

 Saturday 11-5-22

5 Rounds 

Teams of 3

40 Double Unders 

10 Overhead Squats (95/65)

10 WB Sit-ups (20/14)

10 Kick-outs

40 Foot Sled Push and Pull

Friday 11-4-22

 Friday 11-4-22

Row Conditioning:

50-40-30-20-10

Calorie Row

Rest 1:00 between sets

Conditioning:

20-15-10

Box Jumps (30/24)

Right Single Arm Dumbbell Snatches (50/35)

Left Single Arm Dumbbell Snatches (50/35)

Cap 6:00

Wednesday 11-2-22

Wednesday 11-2-22

Conditioning 

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

Push-ups 

Toes to Bar 

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

Burpees

Pull-ups 

Cap 15:00

Core Blast:

3 Sets

20 Side Hip Dips (10 each side)

20 Sit-up Ball Passes

Tuesday 11-1-22

 Tuesday 11-1-22

Conditioning:

2 Rounds 

50 Double Unders 

25 Kettlebell Swings (53/35)

25 Air Squats 

40 Double Unders 

20 Kettlebell Swings (53/35)

20 Air Squats 

30 Double Unders 

15 Kettlebell Swings (53/35)

15 Air Squats 

Cap 14:00

Accessory Work:

15-12-9

Band Seated Back Rows

Double Preacher Curls

Flat Band Chest Press

Monday 10-31-22

Monday 10-31-22

Conditioning:

Teams of 2

AMRAP 20

40 Calorie Row 

80 Foot Single Arm DB Overhead Walking Lunges (50/35)

80 Foot Burpee Broad Jumps

80 Foot Single Arm DB Front Rack Walking Lunges (50/35)

Accessory Work:

3 Sets

:60 Hollow Hang

15 Banded Face Pulls

20 Pallof Press (10 each side)

Friday 10-28-22

 Friday 10-28-22

On the 2:00 x 6

1 Complex =

1 Deadlift + 1 Power Clean + 1 Clean + 1 Push Jerk

Conditioning:

5 Rounds 

7 Shoulder to Overhead (135/95)

7 Burpee Box Jumps (24/20)

Cap 7:00

Core Blast:

3 Sets

10 Hanging Knee Raises with Wallball(20/14)

20 Stir the Pot (10 each direction)

Wednesday 10-26-22

Wednesday 10-26-22

Conditioning:

6 Rounds 

Work 1:00/Rest :30

5 Goblet Squats (53/35)

10 Kettlebell Swings (53/35)

15 Lateral Jumps Over KB

Rest 3:00

6 Rounds 

Work 1:00/Rest :30

Max Calorie Row

Accumulate 20 Strict Pull-ups 

Cap 3:30

Tuesday 10-25-22

 Tuesday 10-25-22

Conditioning:

AMRAP 15

1 Wall Walk

10 Alternating Pistols 

10 Push-ups 

10 Toes to Bar 

* Every round, increase by 2 reps until time expires.

EMOM x 10

8 Deadlifts @ 65% of 1RM

Monday 10-24-22

 Monday 10-24-22

Conditioning:

30-20-10

Single Arm DB Overhead Squats 

Pull-ups 

Single Arm DB Shoulder to Overhead 

DB (50/35)

Cap 10:00

On the 2:00 x 5

Front Squats

Saturday 10-22-22

 Saturday 10-22-22

AMRAP 20

Teams of 2

80 Double Unders 

60 Hang Power Snatches (45/35)

40 Back Rack Lunges (45/35)

20 Toes to Bar 

*Every 4:00, complete 10 Push-ups each.

Friday 10-21-22

 Friday 10-21-22

Conditioning:

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

20 Dumbbell Deadlifts (50s/35s)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Chest to Bar Pull-ups 

20 Jumping Lunges

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Handstand Push-ups 

10 Dumbbell Burpee Deadlifts(50s/35s)

Wednesday 10-19-22

Wednesday 10-19-22

On the 2:00 x 6

Complex:

1 High Hang Clean + 1 Hang Clean+ 1 Split Jerk

Conditioning:

50 Thrusters (115/85)

*Every time you break, complete 15 Sit-ups.

Cap 10:00

**If you finish in 6:00 or less, complete 45 Sit-ups immediately after.

Tuesday 10-18-22

Tuesday 10-18-22

Accumulate 15 Strict Pull-ups 

Cap 3:00

Conditioning:

2 Rounds 

1000 Meter Row

10 Push-ups 

20 Toes to Bar 

30 Box Jump Overs (24/20)

Cap 16:00

Accumulate 15 Strict Pull-ups 

Cap 3:00

Monday 10-17-22

 Monday 10-17-22

On the 2:00 x 5

Tempo Front Squats 

Conditioning:

AMRAP 3

30 Double Unders 

10 Burpees

Rest 1:00

AMRAP 3

20 Kettlebell Swings (70/53)

10 Burpees

Rest 1:00

AMRAP 3

20 Dumbbell Snatches (10 each arm) (50/35)

10 Burpees

Saturday 10-15-22

Saturday 10-15-22

Teams of 3-4

5 Rounds

Conga Style

10 Calorie Row 

10 DB Box Step-Overs

10 Single Arm DB Thrusters

10 Sit-ups 

10 Push-ups 

DB (50/35)

Box (24/20)

Photo Credit: Faith RX

Friday 10-14-22

Friday 10-14-22

Stations 

3 Rounds 

Work 1:30/Rest :30

Rope Climbs

Handstand Walks

Double Unders 

Toes to Bar or Pull-Ups 

Sled Push and Pulls

Assault Bike Calories

*Progressions will be provided for all skills.

Wednesday 10-12-22

Wednesday 10-12-22

On the 2:00 x 6:00

Deadlifts 

Conditioning:

AMRAP 10

9 Deadlifts (155/105)

7 Power Cleans (155/105)

5 Front Squats (155/105)

Core Blast!

3 Sets

:20 Parallette L-Sit Hold

20 Alternating Plank Hip Dips

Tuesday 10-11-22

Tuesday 10-11-22

On the 2:00 x 6

Complete 1 Complex

1 Hang Clean + 1 Clean + 1 Jerk

Conditioning:

AMRAP 6

40 Double Unders 

20 Alternating Dumbbell Snatches (50/35)

20 Alternating Reverse DB Goblet Lunges (50/35)

Immediately into…

6:00 to find a heavy Clean and Jerk 

These are two separate scores.

Image courtesy of Faith RX

Monday 10-10-22

 Monday 10-10-22

On the 2:00 x 6

Push Jerk

Conditioning:

AMRAP 12

Chest to Bar Pull-ups 

Burpee Box Jump Overs (24/20)

1, 2, 3, 4, 5…….and so on until time expires.

Saturday 10-8-22

 Saturday 10-8-22

4 Rounds 

Teams of 3

WB Shuttle Runs

60 WB Alternating Shoulder to Overhead

60 WB Russian Twists

60 WB Thruster Toss

Cap 24:00

Friday 10-7-22

Friday 10-7-22

On the 2:00 x 5

Stamina Squats

Conditioning:

AMRAP 15

30 Calorie Row 

20 Alternating Pistols 

10 Toes to Bar 

Photo Credit: Faith RX

Wednesday 10-5-22

Wednesday 10-5-22

On the 1:30 x 6

Complex of 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Conditioning:

AMRAP 5 

10 Shoulder to Overhead (95/65)

10 Lateral Burpee Over the Bar

Rest 3:00

AMRAP 5 

5 Shoulder to Overhead (135/95)

5 Lateral Burpee Over the Bar

Tuesday 10-4-22

Tuesday 10-4-22

Conditioning:

2 Rounds 

30 Wallballs (20/14)

30 Double Unders 

30 Box Jumps (24/20)

30 Double Unders 

30 Push-ups 

30 Double Unders 

30 Overhead WB Lunges (20/14)

30 Double Unders 

Cap 20:00

Core Blast:

3 Sets

100 Hollow Hold Flutter Kicks

20 Arch Pulses

Monday 10-3-22

 Monday 10-3-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Handstand Push-ups 

15 Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 V-ups

5 Wall Walks 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Kick-outs

15 Press-out Squats

Accessory Work:

3 Sets

15 Banded Face Pulls

10 Banded-PVC Snatch Pulls

Friday 9-30-22

 Friday 9-30-22

4 Rounds 

Teams of 2

12 Calorie Row-Plank Hold

Switch 

12 Wallballs(20/14)-Overhead WB Hold

Switch

12 Toes to Bar-Hollow Hang

Switch

12 Dumbbell Shoulder to Overhead-Dumbbell Hold

Switch

Cap 24:00

Wednesday 9-28-22

 Wednesday 9-28-22

On the 2:00 x 8

Sets 1-2: 3 Clean Pulls

Sets 3-4: 3 Position 1 Power Cleans

Sets 5-6: 3 Position 2 Power Cleans

Sets 7-8: 3 Power Cleans 

Conditioning:

AMRAP 10

28 Double Unders 

8 Power Cleans (115/85)

8 Shoulder to Overhead (115/85)

Tuesday 9-27-22

 Tuesday 9-27-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

10 Burpees

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Dips 

10 Box Jump-Overs (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Push-ups

Monday 9-26-22

Monday 9-26-22

On the 2:00 x 5

Stamina Squats

Conditioning:

21-15-9

Calorie Row

Dumbbell Box Step-Overs (50s/35s)

(24/20)

Cap 12:00

Saturday 9-24-22

 Saturday 9-24-22

3 Rounds 

Teams of 2

30 Calorie Row 

6 Rope Climbs 

30 Box Jumps (24/20)

6 Wall Walks 

Cap 20:00

Friday 9-23-22

 Friday 9-23-22

Accessory Work:

2:00 Max Supinated Strict Pull-ups 

2:00 Rest

2:00 Max Strict Pull-ups 

Conditioning:

AMRAP 20

Teams of 2

30 Dumbbell Thrusters (50s/35s)

10 Shuttle Runs 

60 Double Unders 

30 Dumbbell Devils Press (50s/35s)

10 Shuttle Runs 

60 Double Unders

Wednesday 9-21-22

 Wednesday 9-21-22

On the 2:00 x 8

Snatches

Conditioning:

4 Rounds 

Work 2:00/Rest 1:00

10 Deadlifts @ 70% of 1RM 

Max Toes to Bar

Score is total Toes to Bar

Tuesday 9-20-22

 Tuesday 9-20-22

Conditioning:

AMRAP 15

30 Calorie Row 

15 Push-ups 

20 Calorie Row 

10 Push-ups 

10 Calorie Row 

5 Push-ups 

Core Blast:

3 Sets

20 Plank Ball Catch

20 Sit-up Ball Pass

Monday 9-19-22

 Monday 9-19-22

On the 2:00 x 6 

Push Jerk or Split Jerk

Conditioning:

AMRAP 10

20 Single Arm Russian Kettlebell Swings (10 each arm)

20 Single Arm Kettlebell Overhead Squats (10 each arm)

20 Alternating Kettlebell Lunges

Kettlebell (53/35)

Saturday 9-17-22

 Saturday 9-17-22

Teams of 2

AMRAP 20

20 Syncro Air Squats 

80 Ft Dumbbell Farmers Carry (each)

20 Syncro Lunges

80 Ft Dumbbell Front Rack Carry (each)

20 Syncro Criss-Cross V-ups

80 Ft Dumbbell Overhead Carry (each)

Dumbbells (50s/35s)

Friday 9-16-22

 Friday 9-16-22

On the 2:00 x 5

Front Squats 

Conditioning:

Benchmark “Mary”

AMRAP 20

5 Handstand Push-ups 

10 Alternating Pistols 

15 Pull-ups 

*Specific scaling guidelines today for those who have less than a year of experience.

Wednesday 9-14-22

 Wednesday 9-14-22

Conditioning:

6 Rounds (Alternating Movements)

Work :20/Rest :10

Burpees

Deadlifts (70% of 1RM)

Rest 2:00

6 Rounds (Alternating Movements)

Work :20/Rest :10

Box Jumps (24/20)

Hang Power Snatches (95/65)

Rest 2:00

6 Rounds (Alternating Movements)

Work :20/Rest :10

Double Unders 

Overhead Squats (95/65)

Tuesday 9-13-22

 Tuesday 9-13-22

Take 15:00 to work on Handstand Walk/Progressions and/or Double Unders

Conditioning:

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

DB Box Step-Overs 

DB Devils Press

DB (50s/35s)

Box (24/20)

Cap 20:00

Monday 9-12-22

 Monday 9-12-22

On the 2:00 x 8

Cleans

Conditioning:

AMRAP 9

12 Calorie Row 

9 Chest to Bar Pull-ups 

6 Push-ups

Saturday 9-10-22

Saturday 9-10-22

9/11 Tribute WOD

Teams of 2

Buy In: 2001 Meter Run/Row (Year)

2 Rounds (Towers)

11 Push-ups (Flight 11)

175 Double Unders (Flight 175)

77 Clean and Jerks (Flight 77)

93 Front Squats (Flight 93)

Buy Out: 9 Thrusters (Month)

              11 Bar-Facing Burpees (Day)

Barbell (95/65)

As always, we can modify and scale as needed.😊

#911neverforget #911tributewod🇺🇸

Friday 9-9-22

 Friday 9-9-22

On the 2:00 x 8

Snatches 

Conditioning:

EMOM x 6 (Alternating Movements)

12 Toes to Bar 

12 Ring Dips

Rest 2:00

EMOM x 6

5 Wall Walks 

15 Overhead Squats (95/65)

Wednesday 9-7-22

 Wednesday 9-7-22

Strict Pull-up Re-test:

Complete Strict Pull-ups (40/30)

Cap 3:00

On the 2:00 x 5

Tempo Front Squats 

Conditioning:

AMRAP 8

40 Double Unders 

10 Deadlifts (235/165)

10 Lateral Burpees Over the Bar

Tuesday 9-6-22

 Tuesday 9-6-22

On the 2:00 x 6

Split Jerks

Conditioning:

4 Rounds 

500 Meter Row 

20 Wallball Sit-ups (20/14)

Monday 9-5-22

 Monday 9-5-22

Teams of 2

1000 Meter Run 

40 Dumbbell Deadlifts

800 Meter Run

40 Dumbbell Front Squats

600 Meter Run 

40 Dumbbell Push Jerks

400 Meter Run 

40 Dumbbell Thrusters

200 Meter Run 

40 Dumbbell Devils Press 

Dumbbells (50s/35s)

Saturday 9-3-22

 Saturday 9-3-22

Teams of 3

AMRAP 20

6 Rope Climbs (Split)

15 Syncro GHD Sit-ups

20 Syncro Single Arm Front Rack KB Reverse Lunges (53/35)

25 Double Unders (Together)

Friday 9-2-22

Friday 9-2-22

On the 1:30 x 6

Push Jerk

Conditioning:

On the 1:30 x 3

15 Wallballs (20/14)

15 Dumbbell Deadlifts (50s/35s)

Rest 3:00

On the 1:30 x 3

10 Chest to Bar Pull-ups 

10 Dumbbell Push Jerks (50s/35s)

Wednesday 8-31-22

Wednesday 8-31-22

On the 2:00 x 5

Cleans

Conditioning: 

AMRAP 4

5 Clean and Jerks (135/95)

5 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

7 Clean and Jerks (115/85)

7 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

9 Clean and Jerks (95/65)

9 Box Jump Overs (24/20)

Pull-up Accessory Work:

3 Sets

12 Dumbbell Extensions

12 Dumbbell Curls

Tuesday 8-30-22

 Tuesday 8-30-22

Conditioning:

AMRAP 20

20 Calorie Row 

10 Burpees Over the Erg

20 Alternating Pistols

10 Push-ups 

20 Criss-Cross V-ups

Core Blast:

3 Sets

20 Stir the Pot (10 each direction)

:30 Plank-forearms on WB

:30 Plank-feet on WB

Pull-up Accessory Work:

Accumulate 15-20 Strict Pull-ups

Monday 8-29-22

 Monday 8-29-22

Conditioning:

8 Rounds 

25 Double Unders 

5 Power Snatches (115/85)

Cap 10:00

On the 2:00x 5

Tempo Front Squats 

Accessory Pull-up Work:

2 Sets

:30 Hollow Hang (top of pull-up)

:30 Hollow Hang (middle of pull-up)

:60 Hollow Hang

*Rest :60 between each hold

Saturday 8-27-22

Saturday 8-27-22

Conga Style

Teams of 3 or 4

5 Rounds 

10 ⬆️⬇️ Side Shuffles

10 Sandbag Ground to Shoulder(40/20)

10 Overhead Squats (45/35)

100 Foot DB Farmers Carry (50s/35s)

50 Foot Sled Push and Pull

Cap 25:00

Friday 8-26-22

 Friday 8-26-22

On the 1:30 x 6

Push Jerks

Conditioning:

AMRAP 6

3 Wallwalks

4 Chest to Bar Pull-ups 

5 Toes to Bar 

Rest 3:00

AMRAP 6

10 Wallballs (20/14)

15 AbMat Sit-ups 

20 Double Unders

Wednesday 8-24-22

Wednesday 8-24-22

Row Conditioning:

500 Meters

400 Meters 

300 Meters 

200 Meters 

* Rest :30 between each set.

Score is total time.

Front Squats 

On the 2:00 x 5

Conditioning:

AMRAP 6

10 Strict Handstand Push-ups 

10 Strict Pull-ups

Monday 8-22-22

 Monday 8-22-22

Conditioning:

EMOM x 3

12 Burpees

Rest 1:00

EMOM x 3

6 Deadlifts 

Rest 1:00

EMOM x 3

:30 Calorie Row 

Benchmark “Fran”

21-15-9

Thrusters

Pull-ups 

Cap 9:00

Friday 8-19-22

 Friday 8-19-22

Conditioning:

40 Calorie Row 

40 Alternating Dumbbell Snatches

40 Double Unders 

40 Box Jump Overs 

40 Single Arm Dumbbell Thrusters

40 Dumbbell Box Step Overs

40 Alternating Dumbbell Clean and Jerks

Dumbbell (50/35)

Box (24/20)

Scaled: 30 Reps of each

Cap 17:00

Pull-up Accessory Work:

RX: Accumulate 30 Strict Pull-ups 

Scaled: Accumulate 15 Strict Pull-ups 

Core Blast:

2 Sets

40 Penguins

40 Straight Leg Toe Touches

Wednesday 8-17-22

 Wednesday 8-17-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Toes to Bar 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

5 Wall Walks 

20 Russian Kettlebell Twists (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

:45 Max Calorie Row

15 Push-ups 

Pull-up Accessory Work:

4 Sets of 3 Negatives 

Rest 1:00-2:00 between sets.

Tuesday 8-16-22

 Tuesday 8-16-22

On the 1:30 x 7

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 3 Position 2 Cleans

Sets 5-7: 3 Cleans

Conditioning:

AMRAP 5

30 Double Unders 

10 Push Press (95/65)

10 Bar-Facing Burpees

Rest 3:00

AMRAP 5

20 Double Unders 

5 Push Press (135/95)

5 Bar-Facing Burpees

Monday 8-15-22

 Monday 8-15-22

Pull-up Accessory Work:

3 Sets

3 Pronated + 3 Supinated Low Bar & Box Weighted Pull-ups 

Rest 1:00 between sets.

Conditioning:

Benchmark “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups 

Cap 10:00

Core Builder:

Accumulate 4:00 Plank

Saturday 8-13-22

 Saturday 8-13-22

Teams of 2

AMRAP 25

20 Calorie Row 

20 Wallball Thruster Toss

20 Toes to Bar 

20 Overhead Wallball Lunges

20 Wallball Sit-up Toss

Wallball (20/14)

Friday 8-12-22

Friday 8-12-22

On the 1:30 x 7

Sets 1-2: 2 High Hang Pulls + 1 High Hang Power Snatch

Sets 3-4: 3 Hang Power Snatches

Sets 5-7: 3 Power Snatches

Conditioning:

1,000 Meter Run

10 Alternating DB Snatches 

10 Lateral Jumps Over DB

800 Meter Run 

15 Alternating DB Snatches 

15 Lateral Jumps Over DB

600 Meter Run 

20 Alternating DB Snatches 

20 Lateral Jumps Over DB

400 Meter Run 

25 Alternating DB Snatches 

25 Lateral Jumps Over DB

200 Meter Run 

30 Alternating DB Snatches 

30 Lateral Jumps Over DB

DB (50/35)

Cap 22:00

Wednesday 8-10-22

Wednesday 8-10-22

Conditioning:

2 Rounds 

EMOM x 3

45 Double Unders 

Rest 1:00

EMOM x 3

5 Deadlifts @ 70% of 1RM

Rest 1:00

EMOM x 3

5 Overhead Squats (135/95)

Rest 1:00

Pull-up Accessory Work:

2 Sets

Static Hollow Holds at top, middle, and bottom positions.

*Specifics will be on whiteboard at the gym for all ability levels.

Tuesday 8-9-22

 Tuesday 8-9-22

Conditioning:

One the 3:00 x 5

15 Wallballs (20/14)

15 Burpees

*Slowest round is your score.

Pull-up Accessory Work:

3 Sets

12 Banded PVC Lat Pull-downs

12 Weighted Scap Pull-ups(20/14)

Monday 8-8-22

Monday 8-8-22

On the 2:00 x 6

Sets 1-2: 2 High Hang Clean Pulls + 1 High Hang Clean

Sets 3-4: 3 Hang Cleans

Sets 5-6: 3 Cleans

Conditioning:

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

Strict Pull-ups 

Clean and Jerks (115/85)

Cap 12:00

Saturday 8-6-22

 Saturday 8-6-22

You Go, I Go

AMRAP 20

10 Single Arm Devils Press (50/35)

20 DB Box Step-Overs (50/35)(24/20)

30 AbMat Sit-ups 

40 Air Squats

Friday 8-5-22

Friday 8-5-22

Mobility 

Conditioning:

AMRAP 25

Buy In: 1,000/800 Meter Row 

3 Wall Walks

9 Push-ups 

9 Toes to Bar 

9 Right Leg Pistols

9 Left Leg Pistols

Wednesday 8-3-22

Wednesday 8-3-22

On the 2:00 x 5

5 Bench Press

Conditioning:

4 Rounds 

400 Meter Run 

100 Meter DB Farmer’s Carry (50s/35s)

20 Single Arm Overhead Lunges (50/35)

Cap 20:00

Pull-up Accessory Work:

2-3 Sets

15 Bent Over DB Rows

Tuesday 8-2-22

Tuesday 8-2-22

Pull-up Active Hollow Hang

3 Sets

RX :60 Hold/ :60 Rest

Scaled :30 Hold/ :60 Rest

On the 2:00 x 5

Deadlifts

Conditioning:

AMRAP 15

21 Calorie Row 

15 Burpee Box Jump Overs (24/20)

9 Handstand Push-ups

Monday 8-1-22

Monday 8-1-22

Strict Pull-Up Pre-Test

40/30 Strict Pull-ups for time.

Cap 3:00

On the 2:00 x 8

Sets 1-2: 3 Snatch Balance 

Sets 3-4: 3 Position 1 Snatches

Sets 5-6: 3 Position 2 Snatches 

Sets 7-8: 3 Snatches

Conditioning:

AMRAP 4

30 Double Unders 

5 Thrusters (135/95)

Rest 2:00

AMRAP 4

30 Double Unders 

10 Thrusters (95/65)

Saturday 7-30-22

Saturday 7-30-22

Teams of 2

10 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit

6 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit

2 Rope Climbs (share reps)

25 KB Goblet Squats/Handstand Hold

50 Double Unders/Wall Sit

Kettlebell(53/35)

*As always, scaling options available.

Friday 7-29-22

Friday 7-29-22

Benchmark “Helen”

3 Rounds 

400 Meter Run 

21 Kettlebell Swings (53/35)

12 Pull-ups 

Core Blast 

3 Sets

20 Weighted March

10-15 Waiter’s Rotations (each direction)

Wednesday 7-27-22

Wednesday 7-27-22

On the 2:00 x 5

5 Push Jerks

Conditioning:

AMRAP 4

9 Hang Clean and Jerks (95/65)

9 Bar Facing Burpees

Rest 2:00

AMRAP 4

7 Hang Clean and Jerks (115/85)

7 Bar Facing Burpees

Rest 2:00

AMRAP 4

5 Hang Clean and Jerks (135/95)

5 Bar Facing Burpees

Tuesday 7-26-22

 Tuesday 7-26-22

On the 2:00 x 6

4 Front Squats + 2 Back Squats 

Conditioning:

2 Rounds 

50 Double Unders 

40 Alternating Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

20 Single Arm Devils Press (50/35)

Monday 7-25-22

Monday 7-25-22

On the 2:00 x 5

5 Bench Press 

Conditioning:

For Time

5-4-3-2-1

Wall Walks

20-18-16-14-12

Alternating Pistols

Time Cap 15:00

Friday 7-22-22

Friday 7-22-22

On the 3:00 x 6

Row 12/10 Calories

12 Kettlebell Swings (53/35)

12 Push-ups 

*Slowest round is score.

Accessory Work:

3 Sets

10 Seated Banded Chest to Bar 

10 Seated Banded Toes to Bar 

10 Squat Press Outs (25/15)

Wednesday 7-20-22

Wednesday 7-20-22

Teams of 2

AMRAP 20

40 Calorie Row 

30 Dumbbell Push Press (50s/35s)

20 Dumbbell Box Step-Overs (24/20) (50s/35s)

Core Blast!

3-4 Sets

20 Plank Up/Downs

20 Hip Dips (10/side)

Tuesday 7-19-22

Tuesday 7-19-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 3 Position 2 Snatches

Sets 7-9: 3 Snatches

Conditioning:

4 Rounds 

5 Power Snatches (115/85)

7 Toes to Bar 

9 Back Squats (115/85)

Cap 10:00

Monday 7-18-22

Monday 7-18-22

On the 2:00 x 6

Complex 

Hang Clean + Front Squat + Hang Clean + Push Jerk/Split Jerk

Conditioning:

AMRAP 9

21 Double Unders 

15 Thrusters (95/65)

9 Kick-Outs

Saturday 7-16-22

Saturday 7-16-22

Teams of 2

AMRAP 24

30 Partner Wallballs (20/14)

20 Wallball Step-ups (20/14)(24/20)

10 Burpees

*Every 4:00 complete 20 Syncro Jumping Jacks.

Friday 7-15-22

Friday 7-15-22

3 Rounds 

Work 1:30/Rest :30

- Handstand Walk/Progressions 

- Bike Intervals or Double Under Practice

- Hollow & Arch Holds or Plank

- Sled Push & Pull

Wednesday 7-13-22

Wednesday 7-13-22

Conditioning:

AMRAP 10

8 Chest to Bar 

8 Box Jump Overs (24/20)

8 Toes to Bar 

Rest 4:00

AMRAP 10

32 Double Unders 

16 AbMat Sit-ups 

8 Push-ups

Tuesday 7-12-22

Tuesday 7-12-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press

Sets 7-9: 3 Push Jerks

Conditioning:

1,000 Meter Row 

20 Burpees Over the Erg

800 Meter Row 

18 Burpees Over the Erg 

600 Meter Row 

16 Burpees Over the Erg 

400 Meter Row

14 Burpees Over the Erg

Monday 7-11-22

Monday 7-11-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 

Conditioning:

AMRAP 14

400 Meter Run 

14 DB Reverse Goblet Lunges (50/35)

14 DB Split Jerks (50/35)

* For dumbbell movements, complete 7 consecutive reps on right side, then 7 consecutive reps on the left side.

Saturday 7-9-22

Saturday 7-9-22

Teams of 2

AMRAP 20

40 Foot Handstand Walk 

40 Foot Plate Walking Lunges (35/25)

40 Foot Plate Walks (35s/25s)

40 Foot Broad Jumps

Friday 7-8-22

Friday 7-8-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

30 Double Unders 

10 Hang Clean and Jerks (135/95)

30 Double Unders 

10 Deadlifts (135/95)

Wednesday 7-6-22

Wednesday 7-6-22

Teams of 2

AMRAP 20

10 100 Meter Runs

40 Alternating Dumbbell Snatches (50/35)

10 Push-ups 

40 Sit-ups 

Partner Core Blast!

3 Rounds 

100 Flutter Kicks/Plank Hold

Tuesday 7-5-22

Tuesday 7-5-22

On the 2:00 x 8

3 Clean and Jerks 

Conditioning:

AMRAP 5

10 Box Jump Overs (30/24)

10 Toes to Bar 

Rest 2:00

AMRAP 5

10 Wallballs (20/14)

10 Chest to Bar Pull-ups

Friday 7-1-22

Friday 7-1-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 

Conditioning:

On the 3:00 x 5

200 Meter Run 

12 Kettlebell Swings (70/53)

12 Kettlebell Suitcase Deadlifts (70/53)

*Slowest round is your score.

Wednesday 6-29-22

Wednesday 6-29-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 10 

10 Deadlifts (65% of 1RM)

10 Bar-Facing Burpees

Tuesday 6-28-22

Tuesday 6-28-22

Conditioning:

2 Rounds 

500/400 Meter Row 

20 Wallballs (20/14)

10 Chest to Bar Pull-ups 

2 Rounds 

500/400 Meter Row 

20 Overhead Wallball Lunges (20/14)

10 Toes to Bar 

Accessory Work:

3 Sets with 1:00 rest between sets

PVC/Band Snatch Drill

3 Position 1

3 Position 2

3 Position 3

Monday 6-27-22

Monday 6-27-22

Benchmark “Nancy”

5 Rounds 

400 Meter Run 

15 Overhead Squats (95/65)

On the 1:30 x 6

3 Push Jerks

Friday 6-24-22

Friday 6-24-22

Mobility

Conditioning:

1,000 Meter Run 

12 Air Squats 

12 Push-ups

800 Meter Run 

14 Air Squats 

14 Push-ups

600 Meter Run

16 Air Squats 

16 Push-ups 

400 Meter Run 

18 Air Squats 

18 Push-ups 

200 Meter Run 

20 Air Squats 

20 Push-ups

Wednesday 6-22-22

Wednesday 6-22-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 

Conditioning:

12-9-6

Hang Clean and Jerks (135/95)

Lateral Jumps Over Bar

9-6-3

Overhead Squats (135/95)

Lateral Jumps Over Bar

Tuesday 6-21-22

Tuesday 6-21-22

Conditioning Part 1:

Run 1600 Meters

Conditioning Part 2:

EMOM x 5

5 Toes to Bar + 5 Burpees 

Rest 2:00

EMOM x 5

4 Wall Walks 

Rest 2:00

EMOM x 5

5 Burpee Chest to Bar Pull-ups

Monday 6-20-22

Monday 6-20-22

On the 1:30 x 9

Sets 1-3: 3 Push Press 

Sets 4-9: 3 Push Jerks 

Conditioning:

AMRAP 15 

30 Double Unders 

15 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

Friday 6-17-22

 Friday 6-17-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 12

200 Meter Run 

2 Dumbbell Thrusters (50s/35s)

* Increase by 2 DB Thruster reps each round until time expires.

Wednesday 6-15-22

Wednesday 6-15-22

Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

10 Box Jump-Overs (30/24)

10 Pull-ups 

Accessory Work:

3 Rounds 

10 Seated Squat-Press Outs (25/15)

10 Seated Banded Toes to Bar

Tuesday 6-14-22

Tuesday 6-14-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press 

Sets 7-9: 3 Push Jerks 

Conditioning:

3 Rounds 

400 Meter Run 

20 Suitcase KB Deadlifts (53/35)

20 Single Arm Russian KBS (53/35)

10 reps/side for each movement.

Cap 15:00

Monday 6-13-22

Monday 6-13-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 

Conditioning:

On the 2:00 x 6

10/8 Calorie Row 

8 Burpees 

6 Push-ups 

Score is slowest round.

Saturday 6-11-22

Saturday 6-11-22

AMRAP 25

Teams of 2

30 Calorie Row 

30 Pull-ups 

30 Wallballs (20/14)

30 Toes to Bar

Friday 6-10-22

 Friday 6-10-22

Teams of 2

AMRAP 24

Buy In:1600 Meter Run (together)

40 Alternating Dumbbell Snatches

40 DB Goblet Reverse Lunges

8 x 100 Meter Relays

DB (50/35)

Wednesday 6-8-22

Wednesday 6-8-22

Conditioning:

5 Rounds 

400 Meter Run 

200 Meter DB Farmer’s Carry (50s/35s)

15 DB Push Jerks (50s/35s)

Cap 24:00

Tuesday 6-7-22

Tuesday 6-7-22

On the 2:00 x 6

3 Front Squats + 4 Back Squats 

Conditioning:

AMRAP 12

12 Handstand Push-ups 

12 Hang Power Cleans (150/105)

12 Lateral Burpees Over the Bar

Monday 6-6-22

Monday 6-6-22

On the 2:00 x 6

2 Press + 2 Push Press + 2 Push Jerks

Conditioning:

AMRAP 15

50 Double Unders 

25 Overhead Squats (115/75)

25 Kick-Outs

Friday 6-3-22

 Friday 6-3-22

Conditioning:

4 Rounds 

400 Meter Run 

20 Kettlebell Swings (53/35)

20 Single Arm KB Overhead Squats (53/35)

Cap 20:00

Accessory Work:

3 Rounds 

:30 Chin Over Bar Hang/Hold

:60 Rest

:30 Hollow Hang Hold

:60 Rest

Wednesday 6-1-22

 Wednesday 6-1-22

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

:30 Hollow Hang

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks

20 Wallballs (20/14)

Rest 3:00

EMOM x 8 (Alternating Movements)

15 Burpees 

20 Alternating Pistols

Tuesday 5-31-22

Tuesday 5-31-22

On the 3:00 x 6

200 Meter Run 

10 Hang Power Cleans 

10 Strict Press

10 Overhead Squats 

RX (45/35) Scaled (15)

Slowest round is your score.

Core Blast:

Accumulate 4:00 Plank

Accumulate 4:00 Side Plank (2:00/side)

Monday 5-30-22

Monday 5-30-22

Memorial Day WOD @ 10:00am.

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run

RX: Weighted Vest (20/14)

If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level. 😉

We gather as a community tomorrow to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸

We will head out to brunch directly after.😊

Saturday 5-28-22

 Saturday 5-28-22

AMRAP 24

Teams of 2

400 Meter Run 

4 ⬇️⬆️ Sled Pull/Drag

40 Sandbag Cleans

40 Sandbag Lunges

Friday 5-27-22

 Friday 5-27-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Power Cleans 

Sets 4-6: 3 Position 2 Power Cleans 

Sets 7-9: 3 Power Cleans 

Conditioning:

Buy In: 25 Bar-Facing Burpees 

3 Rounds 

10 Deadlifts @ 65% of 1RM

15 Box Jumps (24/20)

Wednesday 5-25-22

Wednesday 5-25-22

Conditioning:

4 Rounds 

400 Meter Run 

12 Dumbbell Deadlifts (50s/35s)

12 Dumbbell Cleans (50s/35s)

Cap 15:00

Accessory Work:

3 Rounds 

20 Hollow to Arch on Rig

100 Hollow Flutter Kicks

10 Deficit Push-ups

Tuesday 5-24-22

Tuesday 5-24-22

“Annie”

50-40-30-20-10

Double Unders 

Sit-ups 

Rest 5:00

“Ellen”

3 Rounds 

20 Burpees 

21 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Thrusters (50s/35s)

Saturday 5-21-22

Saturday 5-21-22

Conga Style

Teams of 3 or 4

5 Rounds 

30 Double Unders 

20 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

3 Sled Push and Pulls

Friday 5-20-22

Friday 5-20-22

Conditioning:

AMRAP 25

Buy In: 1600 Meter Run

Remaining time…AMRAP of

10 Push-ups 

15 Wallball Thrusters 

20 Wallball Sit-ups 

100 Meter Wallball Run

WB (20/14)

Wednesday 5-18-22

Wednesday 5-18-22

Conditioning:

AMRAP 10

100 Meter Run 

10 DB Shoulder to Overhead

10 Kickouts

10 DB Farmer’s Carry Lunges

DB (50s/35s)

Take 20:00 to find a heavy single Deadlift.

Tuesday 5-17-22

Tuesday 5-17-22

Conditioning:

On the 3:00 x 5

10 Toes to Bar 

15 Air Squats 

20 Double Unders 

Accessory Work:

4 Rounds 

:30 Static Hollow Hang

:30 Static Chin Over Bar Hang

15 PVC Banded Lat Pull Downs

20 Plank Up/Downs

Monday 5-16-22

Monday 5-16-22

Take 20:00 to find heavy front squat.

Conditioning:

AMRAP 10

21 Hang Power Cleans (75/55)

15 Push Press (75/55)

9 Overhead Squats (75/55)

Friday 5-13-22

Friday 5-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

4 Wall Walks 

:30 Wall Sit

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

40 Double Unders 

Rest 3:00

EMOM x 8 (Alternating Movements)

20 Bulgarian Split Squats (10 each)

80 Foot Overhead DB Carry (50s/35s)

Wednesday 5-11-22

Wednesday 5-11-22

Conditioning:

Buy In: 1000/800 Meter Row 

10 Rounds 

3 Pull-ups 

5 Push-ups 

7 Air Squats 

Buy Out: 1000/800 Meter Row 

Core Blast:

4 Rounds 

10 Right Side Hip Dips

10 Left Side Hip Dips 

:60 Plank

Tuesday 5-10-22

Tuesday 5-10-22

AMRAP 25

60 Double Unders 

50 Alternating DB Hang Snatches 

40 Criss Cross V-ups

30 Single Arm DB Thrusters

30 Single Arm DB Overhead Lunges

*Every 5:00, complete 10 Burpees.

DB (50/35)

Monday 5-9-22

Monday 5-9-22

Snatch Technique and Drills

Conditioning:

50 Meter KB Farmers Carry

400 Meter Run

100 Meter KB Farmers Carry

400 Meter Run

150 Meter KB Farmers Carry

400 Meter Run

200Meter KB Farmers Carry

400 Meter Run

KB (53s/35s)

Cap 15:00

Saturday 5-7-22

Saturday 5-7-22

Teams of 2

AMRAP 24

80 Double Unders 

60 DB Box Step-Overs

40 DB Push Press

20 Devils Press 

DB (50s/35s)

Box (24/20)

Friday 5-6-22

Friday 5-6-22

AMRAP 30

20 Calorie Row 

20 Wallballs (20/14)

20 Push-ups 

20 Box Jumps 

20 Chest to Bar Pull-ups 

20 Wallball Sit-ups (20/14)

Wednesday 5-4-22

 Wednesday 5-4-22

Conditioning:

8 Rounds 

100 Meter Run 

10 Alternating Dumbbell Snatches (50/35)

10 Dumbbell Russian Twists (50/35)

Cap 15:00

On the 2:00 x 7

Deadlifts

Tuesday 5-3-22

 Tuesday 5-3-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Burpees 

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks 

20 Single Arm Overhead KB Squats (53/35)

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

20 Alternating Pistols

Monday 5-2-22

Monday 5-2-22

On the 2:00 x 5

Front Squats 

Conditioning:

On the 3:00 x 5

Run 200 Meters

20 Kettlebell Swings (53/35)

20 Kettlebell Goblet Lunges (53/35)

Score is your slowest round.

Saturday 4-30-22

Saturday 4-30-22

Teams of 2

AMRAP 24

40 Foot Handstand Walk 

40 Box Jumps (24/20)

40 Foot Handstand Walk 

40 Alternating Pistols 

40 Foot Handstand Walk 

40 Kettlebell Swings (53/35)

As always, there will be other options in lieu of Handstand Walks.😉

Friday 4-29-22

Friday 4-29-22

On the 1:30 x 12

Sets 1-3: 3 Tall Snatches 

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch all 3 Positions

Sets 10-12: 1 Snatch

Conditioning:

6 Rounds

6 Snatches (75/55)

8 Lateral Burpees Over Bar

10 Hang Power Cleans (75/55)

Wednesday 4-27-22

 Wednesday 4-27-22

Teams of 2

AMRAP 30

40 Calorie Row 

20 Chest to Bar Pull-ups 

40 Lateral Jumps Over the Erg

20 Toes to Bar 

40 Air Squats 

20 Handstand Push-ups

Tuesday 4-26-22

 Tuesday 4-26-22

Conditioning:

AMRAP 15

30 Double Unders 

30 Wallballs (20/14)

30 Wallball Sit-ups (20/14)

EMOM x 8

5 Deadlifts

Monday 4-25-22

 Monday 4-25-22

EMOM x 8

5 Front Squats 

Rest 4:00

EMOM x 8

5 Strict Press

Conditioning:

AMRAP 5

Burpees

Saturday 4-23-22

 Saturday 4-23-22

Teams of 3

AMRAP 30

60 25 foot Sled Push

90 Dumbbell Shoulder to Overhead 

120 Dumbbell Walking Lunges

Sled (205/160)

DB (50s/35s)

Friday 4-22-22

 Friday 4-22-22

Conditioning:

7 Rounds 

Work 2:00/Rest 1:00

5 Chest to Bar Pull-ups 

7 Push-ups

9 Air Squats 

Max Calorie Row 

*Score is total calories.

Core Blast:

3 Rounds 

20 DB Deadbugs

20 Plank DB Transfers

20 Side Plank DB Rotations (10/side)

Wednesday 4-20-22

 Wednesday 4-20-22

EMOM x 8

5 Front Squats @ 70-75%

Conditioning:

AMRAP 20

4 x DB Farmers Carry (50s/35s)

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

4 x DB Overhead/Front Rack Carry (50s/35s)

20 Box Dips (24/20)

Tuesday 4-19-22

Tuesday 4-19-22

Conditioning:

On the :30 x 20 (Alternating Movements)

Max Shuttle Runs

Max Burpees

Skill Conditioning:

5 Rounds 

Work :30/ Rest:30 at each movement 

-Toes to Bar 

-Double Unders 

-Strict Pull-ups 

-Plank Up/Downs

Monday 4-18-22

 Monday 4-18-22

Conditioning:

14 Calorie Row 

12 Single Arm DB Overhead Squats (50/35)

10 Push-ups 

8 DB Burpees (50/35)

Time Cap 15:00

EMOM x 8

5 Deadlifts @ 70-75%

Saturday 4-16-22

Saturday 4-16-22

AMRAP 24

Teams of 2

40 Calorie Row 

40 Dumbbell Deadlifts (50s/35s)

40 Sit-ups 

40 Kick-outs

40 Dumbbell Tricep Extensions (50/35)

*Every 4:00, complete 20 Jumping Jacks.

Friday 4-15-22

Friday 4-15-22

On the 1:30 x 12

Sets 1-3: 3 Tall Cleans

Sets 4-6: 3 Position 1 Cleans

Sets 7-9: 2 Position 2 Cleans

Sets 10-12: 2 Cleans

Conditioning:

AMRAP 10

2 Push Jerks (135/95)

2 Back Squats (135/95)

*Increase by 2 reps each round until time expires. (2, 4, 6, 8…)

Wednesday 4-13-22

 Wednesday 4-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 3:00

EMOM  x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Push-ups 

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

30 Mountain Climbers

Tuesday 4-12-22

Tuesday 4-12-22

Conditioning:

21-15-9

Burpee Box Jump-Overs (24/20)

Air Squats

Kettlebell Swings (53/35)

On the 2:00 x 7

Deadlifts

Monday 4-11-22

Monday 4-11-22

On the 2:00 x 5

Front Squats 

Conditioning:

AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

Rest 2:00

AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

Saturday 4-9-22

Saturday 4-9-22

Teams of 2

AMRAP 20

Buy In: 32 Shuttle Runs

16 Syncro Wallballs 

Partner 1: 32 Double Unders

16 Syncro Wallball Sit-ups

Partner 2: 32 Double Unders 

16 Syncro Wallball Russian Twists

Partner 1: 32 Double Unders 

16 Syncro Overhead Wallball Lunges

Partner 2: 32 Double Unders 

Wallball Weight: (20/14)

Friday 4-8-22

Friday 4-8-22

On the 1:30 x 7

Split Jerk

Conditioning:

For Time

1500 Meter Row 

25 Deadlifts (135/95)

25 Squat Cleans (135/95)

25 Push Jerks (135/95)

Time Cap 15:00

Wednesday 4-6-22

Wednesday 4-6-22

On the 1:30 x 7

Deadlifts 

Conditioning:

AMRAP 12

10 Box Jump Overs (24/20)

10 Kettlebell Swings (70/53)

10 Alternating Pistols 

10 Toes to Bar

Tuesday 4-5-22

Tuesday 4-5-22

On the 1:30 x 12

Sets 1-3:  3 Tall Snatches

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch at all 3 Positions 

Sets 10-12: 1 Snatch

Conditioning:

AMRAP 10

50 Double Unders 

5 Strict Pull-ups 

5 Strict Ring Dips

Monday 4-4-22

Monday 4-4-22

On the 2:00 x 5

Pausing Front Squats 

Conditioning:

AMRAP 4

12 Clean and Jerks (95/65)

10 Front Rack Lunges (95/65)

8 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

10 Clean and Jerks (115/85)

8 Front Rack Lunges (115/85)

6 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

8 Clean and Jerks (135/95)

6 Front Rack Lunges (135/95)

4 Lateral Burpees Over the Bar

Friday 4-1-22

Friday 4-1-22

Conditioning:

AMRAP 15

20 Calorie Row 

15 Lateral Jumps Over Barbell

10 Overhead Squats (115/85)

On the 2:00 x 7

Deadlifts

Wednesday 3-30-22

 Wednesday 3-30-22

On the 2:00 x 5

Pausing Front Squats

Conditioning:

AMRAP 5

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

20 Dumbbell Box Step-ups (50/35)(24/20)

Rest 3:00

Conditioning:

AMRAP 5

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

20 Dumbbell Box Step-ups (50/35)(24/20)

Tuesday 3-29-22

Tuesday 3-29-22

Conditioning:

EMOM x 8 (Alternating Movements)

8 Strict Pull-ups

12 Burpees 

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks

12 V-ups

Rest 3:00

EMOM x 8 (Alternating Movements)

5 ⬇️⬆️ Shuttle Runs

:40 Plank Hold

Monday 3-28-22

Monday 3-28-22

Conditioning:

For Time

40 Dumbbell Farmers Carry Walking Lunges

30 Dumbbell Push Push

30 Dumbbell Front Rack Walking Lunges

20 Dumbbell Push-ups

20 Dumbbell Overhead Walking Lunges

10 Dumbbell L-sit Press

Dumbbells (50s/35s)

Time Cap 15:00

Accessory Work: 

4 Sets

12 Banded Face-Pulls

12 Hollow-Arch Beat Swings/Static Positions

Friday 3-25-22

Friday 3-25-22

WARM UP GAMES!!! 🥳

BIRTHDAY WOD!

For Time

Round 1:

25 Running Mans

25 Clean and Jerks

25 Burpees

Round 2:

25 Running Mans

25 Back Squats

25 Sit-ups 

Round 3:

25 Running Mans

25 Shoulder to Overhead

25 Kick-outs

Birthday Buy Out: 74 Alternating Pistols

Barbell Weight: Something challenging, yet FUN!😃

Time Cap 25:00

Wednesday 3-23-22

Wednesday 3-23-22

Row Conditioning:

500 Meters

400 Meters

300 Meters 

200 Meters 

Rest :30 between each set

Record Total Time

Conditioning:

AMRAP 6

16 Wallballs (20/14)

8 Strict Handstand Push-ups 

Rest 3:00

AMRAP 6

8 Calorie Row

16 Overhead WB Lunges (20/14)

Tuesday 3-22-22

Tuesday 3-22-22

Conditioning:

For Time

21-15-9

Pull-ups 

Burpees

9-15-21

Toes to Bar 

Air Squats 

Time Cap 15:00

On the 2:00 x 5

Deadlifts

Monday 3-21-22

Monday 3-21-22

Front Squats 

On the 2:00 x 5

Conditioning:

AMRAP 15

20 Double Unders 

20 Single Arm KB Overhead Squats (53/35)

20 Kettlebell Swings (53/35)

20 Push-ups

Friday 3-18-22

 Friday 3-18-22

Teams of 2

AMRAP 18

80 Double Unders 

60 Alternating Hang Dumbbell Clean and Jerks (50/35)

40 Dumbbell Box Step-Ups (50/35)(24/20)

20 Dumbbell Burpees (50/35)

Core Blast:

3 Sets

20 Alternating Hanging Knee Raises

10 Strict Hanging Knee Raises

Wednesday 3-16-22

Wednesday 3-16-22

3 Rounds 

Work :60/Rest :30

- Hips to Bar

- Handstand Push-ups

- Rope Climbs

- Hollow Hold

- Plank

- Assault Bike

- Rest

Tuesday 3-15-22

Tuesday 3-15-22

Deadlifts

On the 2:00 x 5

Conditioning:

AMRAP 10

50 Double Unders

10 Toes to Bar 

10 Hang Power Cleans (135/95)

Monday 3-14-22

 Monday 3-14-22

Front Squats

On the 2:00 x 5

Conditioning:

AMRAP 4

9 Calorie Row

7 Push Press (135/95)

5 Burpees

Rest 2:00

AMRAP 4

9 Calorie Row 

7 Push Press (115/85)

5 Burpees

Rest 2:00

AMRAP 4

9 Calorie Row 

7 Push Press (105/75)

5 Burpees

Saturday 3-12-22

Saturday 3-12-22

Conga Line Style 

Teams of 3

3 Rounds 

16/14 Cal Row-14 Push-ups-14 OHS

16/14 Cal Row-14 TTB-14 FR Lunges

16/14 Cal Row-14 Box Step-ups-14 Push Press

Barbell: (65/45)

Box: (24/20)

Friday 3-11-22

Friday 3-11-22 

Open Workout 22.3

For Time

21 Pull-ups 

42 Double Unders 

21 Thrusters (95/65)

18 Chest to Bar Pull-ups 

36 Double Unders 

18 Thrusters (115/75)

15 Bar Muscle-ups

30 Double Unders 

15 Thrusters (135/85)

Time Cap 12:00

Please see SCALED and FOUNDATION variations on games.CrossFit.com website.

Review the workout standards at games.CrossFit.com before attempting.

#crossfitanchorage #crossfit #nobullcrossfitgames

Wednesday 3-9-22

Wednesday 3-9-22

Open Intramural Points up for grabs!

EXTREME BURPEE B-BALL WARM-UP!!😃

Conditioning:

AMRAP 16

16 Plank Up-Downs

8 ⬇️⬆️ Shuttle Runs 

6 ⬇️⬆️ Walking Lunges

4 ⬇️⬆️ Handstand Walks

Tuesday 3-8-22

Tuesday 3-8-22

EMOM x 6. (Alternating Movements)

10 Chest to Bar Pull-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Thrusters (95/65)

15 V-ups

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Handstand Push-ups 

15 Burpees

Monday 3-7-22

Monday 3-7-22

On the 1:30 x 10

Sets 1-2: 3 Tall Snatches

Sets 3-4: 3 Snatch Balance 

Sets 5-6: 3 Position Snatch 

Sets 7-10: 1 Snatch 

Conditioning:

AMRAP 10

40 Double Unders 

10 Overhead Squats (115/85)

Saturday 4-5-22

Saturday 4-5-22

Active Recovery Partner WOD!

Super important we keep moving after completing 22.2. Tomorrow’s class will do the trick!😊

Friday 3-4-22

Friday 3-4-22 

Open Workout 22.2

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

For Time 

Deadlifts (235/155)

Bar-Facing Burpees 

Time Cap 10:00

Please see SCALED and FOUNDATION variations on games.CrossFit.com website.

Review the workout standards at games.CrossFit.com before attempting.

#crossfitanchorage #crossfit #nobullcrossfitgames

Wednesday 3-2-22

Wednesday 3-2-22

John Michael Metherell

Memorial WOD

3 Rounds

1 Winter Bear Complex (115/75)

21 Box Jump Overs (24/20)

1 Winter Bear Complex =

3 sets of:

1 Power Clean

1 Front Squat

1 Deadlift

1 Hang Power Clean 

1 Push Jerk

(All 3 sets meant to be unbroken/don’t let go of the barbell)

Tuesday 3-1-22

Tuesday 3-1-22

Teams of 2

AMRAP 24

50 Calorie Row

25 Syncro Kettlebell Swings (53/35)

25 Syncro Air Squats 

25 Syncro Kick-Outs

Monday 2-28-22

Monday 2-28-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Handstand Push-Ups

Rest 3:00

EMOM x 6 (Alternating Movements)

10 Clean and Jerks (95/65)

15 AbMat Sit-ups 

Rest 3:00

EMOM x 6 (Alternating Movements)

10 Power Snatches (95/65)

10 Bar Facing Burpees

Saturday 2-26-22

Saturday 2-26-22

Mobility 

Warm Up Game

Active Recovery Partner WOD

Friday 2-25-22

Friday 2-25-22

Open Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches (50/35)

15 box jump-overs (24/20)

Please see SCALED and FOUNDATION variations on games.CrossFit.com website.

Review the workout standards at games.CrossFit.com before attempting.

#crossfitanchorage #crossfit #crossfitgames

Wednesday 2-23-22

Wednesday 2-23-22

On the 2:00 x 7

Sets 1-3: 1 Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Sets 4-5: 5 Push Press

Set 6: 5 Push Jerks

Set 7: 5 Split Jerks

Conditioning:

AMRAP 15

10 Shuttle Runs (35 feet/length)

10 Box Jumps (24/20)

10 Push-ups 

10 Air Squats

Tuesday 2-22-22

Tuesday 2-22-22

Conditioning:

4 Rounds 

15/12 Calorie Row 

12 Single Arm Dumbbell Overhead Squats (50/35)

12 Dumbbell Suitcase Deadlifts (50/35)

*6 Reps each arm.

Core Blast:

3 Rounds not for Time

20 Dumbbell Russian Twists (50/35)

20 Straight Leg V-Ups

50 Hollow Hold Flutter Kicks

Monday 2-21-22

 Monday 2-21-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Chest to Bar Pull-ups 

30 Double Unders 

Rest 3:00

EMOM x 6 (Alternating Movements)

3 Wall Walks

20 Kick-outs

Rest 3:00

EMOM x 6 (Alternating Movements)

14 Alternating Dumbbell Hang Clean and Jerks (50/35)

14 Alternating Snatches (50/35)

Friday 2-18-22

Friday 2-18-22

On the 1:30 x 9

Sets 1-3: 3 Tall Snatches

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 2 Hang Snatches

Conditioning:

10 Rounds

9 Power Snatches (95/65)

35 Double Unders 

Time Cap 12:00

Wednesday 2-16-22

 Wednesday 2-16-22

Conditioning 2

AMRAP 9

3 Thrusters (95/65)

3 Bar Facing Burpees

3 Chest to Bar Pull-ups 

*Increase by 3 reps each round until the time expires.

Accessory Work:

3 Sets

10 Banded Face Pulls

10 Right Leg Glute Bridge with 2 second hold 

10 Left Leg Glute Bridge with 2 second hold

Tuesday 2-15-22

 Tuesday 2-15-22

EMOM x 10 (Alternating Movements)

- Max Handstand Walk Distance or Bear Crawl Distance

- :30 Hollow Hold

Conditioning:

5 Rounds

15 Calorie Row

12 Single Arm Dumbbell Push Jerk (50/35) (6 each arm)

9 Dumbbell Box Step-Ups (50/35)(24/20)

12:00 Cap

Monday 2-14-22

 Monday 2-14-22

Take 15:00 to work on Bar Muscle Ups or BMU Progressions.

Conditioning:

AMRAP 15

7 Handstand Push-ups 

7 Deadlifts (235/165)

7 Box Jump Overs (24/20)

Saturday 2-12-22

 Saturday 2-12-22

Teams of 2

Buy In: 100 Jumping Jacks

10-20-30-40-30-20-10

Med Ball Thrusters (20/14)

Med Ball Sit-ups (20/14)

Plank Over Med Ball (20/14)

Buy Out: 100 Jumping Jacks

Friday 2-11-22

 Friday 2-11-22

EMOM x 6 (Alternating Movements)

3 Wall Walks 

40 Double Unders 

Conditioning:

AMRAP 20

8 Toes to Bar 

10 Alternating Pistols 

14/12 Calorie Row

Wednesday 2-9-22

 Wednesday 2-9-22

On the 1:30 x 9

Sets 1-3: 2 High Hang High Pulls + 1 High Hang Clean

Sets 4-6: 2 Tall Cleans

Sets 7-9: 1 Full Clean

Conditioning:

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

Single Arm Overhead Dumbbell Squat (50/35)

Push-ups 

8:00 Time Cap

Immediately into 7:00 to find a heavy Clean and Jerk.

Tuesday 2-8-22

Tuesday 2-8-22

On the 2:30 x 6

30 Double Unders 

20 Mountain Climbers

10 Box Jump Overs (24/20)

Slowest round is your score.

Core Tabata 

Glute Bridge Hold

Right Side Plank 

Left Side Plank 

Straight Leg Toe Touches

Monday 2-7-22

 Monday 2-7-22

Open 20.1

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Cap 15:00

Saturday 2-5-22

Saturday 2-5-22

Teams of 3

AMRAP 28

90 Kickouts

90 Dumbbell Split Jerks (50/35)

90 Box Jumps (24/20)

Every 4:00, all members complete 40 Double Unders.

Friday 2-4-22

 Friday 2-4-22

Open 21.3 & 21.4

15 Front Squats 

30 Toes to Bar

15 Thrusters 

Rest 1:00

15 Front Squats

30 Chest to Bar Pull-ups 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Bar Muscle Ups

15 Thrusters 

15:00 Time Cap

Barbell (95/65)

Immediately into 7:00 to find heavy complex.

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

Wednesday 2-2-22

 Wednesday 2-2-22

EMOM x 6 (Alternating Movements)

5 Strict HSPU + 5 Kipping HSPU

15 Wallballs (20/14)

Rest 3:00

EMOM x 6 (Alternating Movements)

20 Alternating DB Snatches (50/35)

20 AbMat Sit-ups

Rest 3:00

EMOM x 6 (Alternating Movements)

20 Plank Up/ Downs

Max Shuttle Runs

Tuesday 2-1-22

 Tuesday 2-1-22

Teams of 2

AMRAP 24

40 Calorie Row 

40 Single Arm DB Overhead Lunges (50/35)

40 Foot Handstand Walk 

40 Lateral Jumps Over the Parallette 

Core Blast:

3 Sets 

30 Kettlebell Slashers (15 each side)

15 Hollow Rocks

15 Arch Pulses

Monday 1-31-22

 Monday 1-31-22

On the 1:30 x 6

Sets 1-2: 3 Position 1 Snatches

Sets 3-4: 2 Position 2 Snatches 

Sets 5-6: 2 Snatches

Conditioning:

2 Rounds 

50 Double Unders 

20 Overhead Squats (115/85)

40 Double Unders 

20 Chest to Bar Pull-ups 

30 Double Unders 

20 Power Snatches (115/85)

Time Cap 15:00

Saturday 1-29-22

Saturday 1-29-22

Teams of 2

3 Rounds

4:00 Max Calorie Row

3:00 Max Rope Climbs

2:00 Max Shuttle Runs

1:00 Max Alternating Pistols

Wednesday 1-26-22

Wednesday 1-26-22

4 Rounds For Time

20 MedBall Toe Taps

15 MedBall Sit-ups 

10 MedBall Thrusters 

MedBall (20/14)

Time Cap 8:00

Take 20:00 to find a One Rep Max Clean and Jerk.

Tuesday 1-25-22

 Tuesday 1-25-22

EMOM x 5

5-7 Strict Pull-ups 

Rest 2:00

EMOM x 5

:30 Hollow Hold

Conditioning:

AMRAP 12

21 Calorie Row 

15 Lateral Jumps Over the Erg

9 Push-ups

Monday 1-24-22

Monday 1-24-22

Conditioning:

AMRAP 6

40 Double Unders

20 Kettlebell Swings (53/35)

10 Burpees

Take 20:00 to find One Rep Max Deadlift

Saturday 1-22-22

 Saturday 1-22-22

Teams of 2

AMRAP 24

40 Overhead Single Arm Lunges

40 Alternating Dumbbell Snatches

40 Dumbbell Box Step-Ups

40 AbMat Sit-Ups

*Every 3:00, complete 5 burpees.

DB (50/35)

Box (24/20)

Friday 1-21-22

Friday 1-21-22

3 Rounds

Work 1:15/Rest :45

Sled Push

Bar Muscle Up/Progressions 

Handstand Walk/Progressions 

Overhead Squat :15 Hold x 3

Assault Bike Calories 

Rest

Wednesday 1-19-22

 Wednesday 1-19-22

Conditioning:

AMRAP 20

Buy In: 1,000 Meter Row 

10 Handstand Push-Ups

10 Box Jumps (24/20)

10 Kettlebell Russian Twists (53/35)

10 Goblet Reverse Lunges (53/35)

Core Blast: 

5 Sets Not for Time

:30 Hollow Hold

:30 Arch Hold

Tuesday 1-18-22

 Tuesday 1-18-22

On the 2:00 x 6

Deadlifts

Conditioning:

AMRAP 15

5 Chest to Bar Pull-Ups

7 Push-Ups

9 Air Squats

Monday 1-17-22

 Monday 1-17-22

On the 1:30 x 6

Press, Push Press, Push Jerk

Conditioning:

EMOM x 8 (Alternating Movements)

3 Wall Walks

40 Double Unders 

Rest 3:00

EMOM x 8

20 Bulgarian Split Squats (35s/20s)

:45 Plank Hold

Saturday 1-15-22

 Saturday 1-15-22

Teams of 2

AMRAP 24

80 Double Unders 

60 Mountain Climbers

40 Alternating Pistols 

20 Chest to Bar Pull-Ups

Friday 1-14-22

 Friday 1-14-22

On the 2:00 x 6

Deadlifts

Conditioning:

AMRAP 16

6 Split Jerks (135/95)

8 Front Squats (135/95)

10 Toes to Bar

Wednesday 1-12-22

 Wednesday 1-12-22

Conditioning:

AMRAP 5

21 Calorie Row 

9 Clean and Jerks (75/55)

3 Burpees Over the Bar

Rest 2:00

AMRAP 5

15 Calorie Row 

7 Clean and Jerks (95/65)

3 Bar Over Burpees

Rest 2:00

AMRAP 5

9 Calorie Row 

5 Clean and Jerks (115/85)

3 Burpees Over the Bar

Tuesday 1-11-22

Tuesday 1-11-22

Take 15:00 to work on Handstand Walks or progressions.

Conditioning:

AMRAP 20

20 Single Arm Kettlebell Overhead Squats (35/26) (10/side)

15 AbMat Sit -Ups

10 Push-Ups

5 x 80 Foot Shuttle Runs

Monday 1-10-22

Monday 1-10-22

Conditioning:

AnchorTown Throwdown 

Event 3: Grip and Bear It 

Buy In: 150 Double Unders

18-12-6

Dumbbell Box Step-Overs

Devils Press

Dumbbells Hang Cleans

Time Cap 15:00

DB (50s/35s)

Box (24/20)

Accessory Work:

3 Sets

20 Paloff Press with 5 Second Hold

20 Lat Pull-Downs

100 Hollow Hold Flutter Kicks

Wednesday 1-5-22

 Wednesday 1-5-22

Conditioning:

AMRAP 10

25 Double Unders 

20 Kettlebell Swings (53/35)

15 Box Jumps (24/20)

10 Push-Ups

Rest 3:00

AMRAP 10

25 Double Unders 

20 Box Step-Ups (24/20)

15 Air Squats 

10 Kick-Outs

Tuesday 1-4-22

Tuesday 1-4-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Power Snatches

Sets 4-6: 2 Position 2 Power Snatches 

Sets 7-9: 1 Power Snatch

Conditioning:

AMRAP 12

8 Power Snatches (95/65)

8 Overhead Squats (95/65)

8 Front Rack Lunges (95/65)

Monday 1-3-22

Monday 1-3-22

Conditioning:

On the 3:00 x 6

15 Calorie Row

12 Reverse Lunges 

9 Burpees

6 Toes to Bar 

Core Blast:

3 Sets

20 Toe Reaches

20 Leg Raises

20 Plank Up/Downs