Wednesday 10-9-24

 Wednesday 10-9-24

Shoulder to Overhead

Conditioning:

Teams of 2

AMRAP 20

40 DB Box Step Overs 

400 Ft. Mixed DB Carry

40 DB Front Squats

400 Ft. DB Farmers Carry

DB (50s/35s)

Box (24/20)

Tuesday 10-8-24

 Tuesday 10-8-24

Conditioning:

AMRAP 5

1-2-3-4-5…

Wall Walks

5-10-15-20-25…

Burpees 

Rest 3:00

AMRAP 5

1-2-3-4-5…

Strict Pull-ups

5-10-15-20-25…

Calorie Row

Rest 3:00

AMRAP 5

1-2-3-4-5…

Strict Handstand Push-ups

5-10-15-20-25…

Lateral Jumps Over Erg

Monday 10-7-24

 Monday 10-7-24

Front Squats

Conditioning:

AMRAP 15

10 Shuttle Runs

20 Single Leg V-ups

30 Alternating Plank Shoulder Taps

Saturday 10-5-24

 Saturday 10-5-24

Teams of 2

AMRAP 20

20 Single Arm KB Overhead Squats 

30 KB Box Step Ups

40 Kickouts

*Every 4:00, complete 20 Pull-ups 

KB (53/35)

Box (24/20)

Friday 10-4-24

 Friday 10-4-24

Shoulder to Overhead

Conditioning:

10 Rounds

5 Power Cleans

3 Shoulder to Overhead 

1 Front Squat

BB (135/95)

Cap 12:00

Wednesday 10-2-24

 Wednesday 10-2-24

Front Squats

Cyclist Back Squats

Conditioning:

4 Rounds

:30 AMRAP DB Thrusters (50s/35s)

:30 Rest

:30 AMRAP Burpees Over Dumbbells 

:30 Rest

Tuesday 10-1-24

 Tuesday 10-1-24

Conditioning:

Buy In: 1,500 Meter Row

“Annie”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Cap 20:00

Accessory Strength:

Accumulate 2:00 Hollow Hang

Accumulate 1:00 Chin Over Bar Hollow Hang

Monday 9-30-24

 Monday 9-30-24

Deadlifts

Conditioning:

EMOM x 6 (Alternating Movements)

20 DB Floor Press (50s/35s)

15 DB Tricep Extensions (50/35)

Rest 1:00

EMOM x 6 (Alternating Movements)

30 Lateral Plate Hop Overs (45)

30 Plate Hops (45)

Rest 1:00

EMOM x 6 (Alternating Movements)

20 Push-ups 

15 Toes to Bar

Saturday 9-28-24

 Saturday 9-28-24

Teams of 2

4 Rounds

Work 3:00

30 Box Jump Overs (24/20)

AMRAP Power Cleans (155/105)

Rest 1:30

Then…

AMRAP 5

Handstand Walk Distance

*Scaling options will be available.

Friday 9-27-24

 Friday 9-27-24

Front Squats and Back Squats 

Conditioning:

On the 2:00 x 5

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Kettlebell Goblet Squats (53/35)

Wednesday 9-25-24

 Wednesday 9-25-24

Deadlifts

Conditioning:

2 Rounds

Work :60/Rest :30

- Alternating Single Leg Toes to Bar

- Wall Walks

- Ski Calories 

- Hollow Rocks

- Echo Bike Calories

- Plank

- Row Calories 

- KB Russian Twists

Tuesday 9-24-24

 Tuesday 9-24-24

Masters CrossFit Games Event 5

75 Wallballs (20/14)

40 DB Shoulder to Overhead (50s/35s)

30 DB Box Step Overs (50s/35s) (24/20)

40 Alternating DB Snatches (50/35)

75 Wallballs (20/14)

Our Cap 20:00

Accessory Strength:

3-4 Sets

20 Criss Cross Mountain Climbers

20 Plank DB Pull Across

Monday 9-23-24

 Monday 9-23-24

Push Press

Conditioning:

AMRAP 8 

2-4-6-8…

Burpees

* Row 150 Meters after each set.

Rest 2:30

AMRAP 8 

2-4-6-8…

Burpees

* Row 150 Meters after each set.

Saturday 9-21-24

 Saturday 9-21-24

Teams of 2

AMRAP 24

60 Wallball Push Press to Target 

6 Laps with Wallball

50 Leg Lifts Over Wallball 

6 Laps with Wallball Overhead

40 Plank Over Wallball 

6 Laps with Wallball

Friday 9-20-24

 Friday 9-20-24

Deadlifts

Conditioning:

On the 2:00 x 7

7 Thrusters (95/65)

7 V-ups

7 Push-ups

Wednesday 9-18-24

 Wednesday 9-18-24

Push Press

Conditioning:

MASTERS CROSSFIT GAMES

EVENT 3

25 Overhead Squats (75/55)

80 Ft. DB Walking Lunges (50s/35s)

25 Overhead Squats (75/55)

Tuesday 9-17-24

 Tuesday 9-17-24

Conditioning:

AMRAP 15

30 Calorie Row 

20 Alternating DB Hang Clean and Jerks

10 Lateral Jumps Over the Erg

DB (50s/35s)

Accessory Strength:

4 Sets

20 Single Leg Pike Lifts Over DB (10/Side)

10 Pike Press Up on Erg

Monday 9-16-24

 Monday 9-16-24

Front Squats 

Skill Work:

Bar Muscle Ups/Toes to Bar

Handstand Push-ups 

Conditioning:

75-50-25

Double Unders

15-10-5

Burpees 

Cap 5:00

Saturday 9-14-24

 Saturday 9-14-24

Teams of 2

AMRAP 20

10 Shuttle Runs

20 DB Burpee to Overhead

10 Shuttle Runs

20 DB Farmers Carry Shuttles

10 Shuttle Runs

20 DB Box Stop Step Overs

Immediately into…

AMRAP 2

Double Unders

Immediately into…

AMRAP 2 

V-ups

DB (50s/35s)

Box (24/20)

Friday 9-13-24

 Friday 9-13-24

Establish 3RM Push Press

Establish 3RM Front Squat

Wednesday 9-11-24

 Wednesday 9-11-24

“Twin Towers”

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:

11 Burpees

3 Hang Cleans 

4 Pull-Ups

3 Overhead Squats

BB (135/95)

You can do this Indy or with a Partner.

Tuesday 9-10-24

 Tuesday 9-10-24

On the 1:30 x 6

12 Box Jumps (24/20)

3 Wall Walks

Accessory Strength:

4 Sets

12 Single Dumbbell Lat Pullovers

12 Alternating Dumbbell Floor Press

Friday 9-6-24

 Friday 9-6-24

Conditioning:

AMRAP 4

30 Double Unders 

10 Thrusters 

Rest 1:00

AMRAP 4

5 Thrusters

5 Burpees 

Rest 1:00

AMRAP 4

30 Lateral Jumps Over Bar

10 Thrusters 

BB(95/65)

Accessory Strength:

3 Sets

15-20 Hamstring Curls on Low Box

10/Side Kickstand Single Leg RDL with Barbell (95/65)

Wednesday 9-4-24

 Wednesday 9-4-24

Conditioning:

AMRAP 20

5-10-15-20 and so on

Plate Ground to Overhead

Plate Press Out Squats

Alternating Plate Grips

Plank Over Plate

Plate (25/15)

Accessory Strength:

Glute Tabata

4 Rounds

Hip Band Step Right

Hip Band Step Left

Hip Band Step Forward

Hip Band Step Backward

Tuesday 9-3-24

 Tuesday 9-3-24

Skill/Progressions:

Handstand Walk

Double Unders 

Conditioning:

2 Rounds

750 Meter Row

50 Kettlebell Swings

25 Kettlebell Sit-ups 

KB (53/35)

Cap 16:00

Wednesday 8-28-24

 Wednesday 8-28-24

Teams of 2

AMRAP 8

2 Strict Handstand Push-ups 

4 Kettlebell Swings 

6 Goblet Squats

Rest 2:00

AMRAP 8

2 Kettlebell Deadlifts

4 Kettlebell Marches

6 Kettlebell Russian Twists

KB (70/53)

* 1 Round per person

Immediately into AMRAP 4

Wall Walks

Tuesday 8-27-24

 Tuesday 8-27-24

On the 1:30 x 8

Sets 1-2: 3 High Hang Cleans

Sets 3-5: 3 Hang Cleans

Sets 6-8: 3 Cleans

Conditioning:

AMRAP 9

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

BB (135/95)

Accessory Strength:

Accumulate 2:00 Wall Sit (just below parallel)

Monday 8-26-24

 Monday 8-26-24

5 Sets:

AMRAP 1

Max Calorie (Bike, Ski, Row)

Rest :30

AMRAP 2

5 Chest to Bar Pull-ups 

10 Jumping Lunges

Rest :30

AMRAP 3

5 Handstand Push-ups 

10 Air Squats

15 Double Unders 

Rest 1:00

Friday 8-23-24

 Friday 8-23-24

Teams of 2

AMRAP 25

30 DB Push Press

30 DB Front Squats

30 DB Deadlifts

600 Ft DB Farmers Carry

600 Ft DB Overhead Carry

DB (50s/35s)

Wednesday 8-21-24

 Wednesday 8-21-24

EMOM x 8 (Alternating Movements)

12 Handstand Push-ups 

30 Double Unders 

Rest 2:00

EMOM x 8 (Alternating Movements)

5 Bar Muscle Ups 

20 Alternating Pistols

Rest 2:00

EMOM x 8 (Alternating Movements)

15 Toes to Bar

5 Shuttle Runs

Tuesday 8-20-24

 Tuesday 8-20-24

Conditioning:

On the 4:00 x 5

15/12 Calorie Row 

9 Box Jump Overs (24/20)

6 Burpees

Accessory Strength:

3 Sets

12-15 Double DB Floor Press

12-15 Single DB Tricep Extensions

Monday 8-19-24

 Monday 8-19-24

“NANCY”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Cap 18:00

Core Blast:

30-20-10

Tuck-ups

Toe Reaches

Single Leg V-ups

Saturday 8-17-24

 Saturday 8-17-24

AMRAP 25

Teams of 3-5

50 Ft. Sled Push (135/90) + Sled

10 Toes to Bar

5 Sandbag Cleans (100/75)

10 Plate Press Out Squats (25/15)

1  15 Ft. Rope Climb

Friday 8-16-24

 Friday 8-16-24

Conditioning:

AMRAP 20

1-2-3-4-5 and so on…

Wall Walks

5-10-15-20 and so on…

Box Jump Overs (24/20)

10-20-30-40 and so on…

Alternating Dumbbell Snatches (50/35)

Accessory Strength:

Accumulate 

2:00 V-up Hold

2:00 Hollow Hang

Wednesday 8-14-24

 Wednesday 8-14-24

On the 1:30 x 6

Complex:

1 Hang Power Clean

1 Hang Clean

1 Split Jerk

Conditioning:

AMRAP 12

3-6-9-12-15 and so on…

Power Cleans

Shoulder to Overhead 

BB (135/95)

Tuesday 8-13-24

Tuesday 8-13-24

Conditioning #1:

On the 2:00 x 3

30 Double Unders 

30 DB Bear Crawls (15/direction)(50s/35s)

Rest 2:00

On the 2:00 x 3

30 Double Unders 

30 DB Deadlifts (50s/35s)

Conditioning #2:

800 Meter Run

1:00 Plank

600 Meter Run

1:00 Plank

400 Meter Plank

1:00 Plank

Cap 15:00

Monday 8-12-24

 Monday 8-12-24

Conditioning:

AMRAP 5

7 Pull-ups 

14 Alternating Single Leg V-ups

Rest 2:00

AMRAP 5

7 Hand Release Push-ups 

14 Lateral Jumps Over Parallette 

Rest 2:00

AMRAP 5

7 Burpees

14 Kettlebell Swings (70/53)

Core Tabata:

4 Rounds

Star Plank- Side 1

Star Plank- Side 2

Lateral Plank Walk- Direction 1

Lateral Plank Walk- Direction 2

Saturday 8-10-24

 Saturday 8-10-24

Teams of 2

AMRAP 8

1 Bar Muscle Up

3 Burpees

5 Broad Jumps

Rest 2:00

AMRAP 8

1 Wall Walk

3 Kickouts

5 Box Jump Overs (24/20)

1 Round/Person

Friday 8-9-24

 Friday 8-9-24

Conditioning:

On the 3:00 x 6

200 Meter Run/250 Meter Row

8 KB Goblet Squats

8 KB Goblet Reverse Lunges 

KB (53/35)

Accessory Strength:

3 Sets

10-15 Box Assisted Lat Pull Downs

10-15 Double DB See Saw Rows

Wednesday 8-7-24

 Wednesday 8-7-24

Conditioning:

AMRAP 20

40 Double Unders 

30 Wallballs (20/14)

20 Clean and Jerks (115/85)

10 Pull-ups 

Core Blast!

100 Hollow Flutter Kicks

50 Wallball Russian Twist (20/14)

100 Hollow Flutter Kicks

Tuesday 8-6-24

 Tuesday 8-6-24

Conditioning:

AMRAP 7

5 Strict Pull-ups 

10 Box Step-ups (24/20)

15 V-ups

Rest 2:00

AMRAP 7

5 Push-ups 

10 Box Step-ups (24/20)

15 GHD Sit-ups 

Accessory Strength:

10-12 Double KB Dead Stop Deadlifts x 4, Rest :30

10-12 Low Box Hamstring Curls x 4, Rest :30

Monday 8-5-24

 Monday 8-5-24

On the 1:30 x 5

1 Hang Power Snatch + 1 Snatch + 1 Overhead Squat

Conditioning:

AMRAP 8

3 Power Snatches (95/65)

3 Overhead Squats (95/65)

3 Lateral Burpees Over Bar

Immediately into…

Take 8:00 to find a Heavy Single Snatch (Power/Squat)

Tuesday 7-23-24

 Tuesday 7-23-24

Conditioning:

EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-ups 

15 Wallballs (20/14)

Rest 4:00

EMOM x 8 (Alternating Movements)

5 Wall Walks

15 Toes to Bar

Accessory Strength:

10 Double KB Dead Stop Deadlifts x 4, Rest :30-:60

10 Tall Kneeling KB Horn Bicep Curls x 4, Rest :30-:60

Monday 7-22-24

 Monday 7-22-24

Conditioning:

4 Rounds

400 Meter Run

100 Meter DB Farmers Carry 

12 DB Thrusters 

DB (50s/35s)

Cap 20:00

Establish a Heavy Single Bench Press

Saturday 7-20-24

Saturday 7-20-24

Teams of 2

AMRAP 6

3 Deadlifts

3 Power Cleans

3 Shoulder to Overhead 

Rest 2:00

AMRAP 6

3 Clean and Jerks

3 Front Squats 

3 Burpees

Rest 2:00

AMRAP 6

Toes to Bar

Pistols

(Minimum 20 reps/movements)

BB (95/65)

* One person does one full round, one person rests.

Friday 7-19-24

 Friday 7-19-24

Conditioning:

On the 3:00 x 4

24 Alternating DB Snatches

12 Single Arm Overhead Lunges (Arm 1)

12 Single Arm Overhead Lunges (Arm 2)

DB (50/35)

Accessory Strength:

Accumulate 

40-50 V-ups

15-20 Strict Pull-ups

40-50 Banded Hip Thrusts

Tuesday 7-16-24

 Tuesday 7-16-24

5 sets

AMRAP 1

Machine Calories 

Rest :30

AMRAP 2

5 Push-ups 

10 Air Squats

Rest :30

AMRAP 3

5 Burpees

10 Lunges 

15 Sit-ups 

Rest 1:00

Monday 7-15-24

 Monday 7-15-24

Deadlifts

Conditioning:

21-15-9

Clean and Jerks (95/65)

Toes to Bar

Cap 15:00

Accessory Strength:

Accumulate 2:00-4:00 Plank

Saturday 7-13-24

 Saturday 7-13-24

Mystery WOD clues:

🧐 300 #

🧐 Calories

🧐 Teams of 2

Friday 7-12-24

 Friday 7-12-24

On the 1:30 x 8

Muscle Snatch and Power Snatch

Conditioning:

AMRAP 10

5 Overhead Squats (115/85)

10 Lateral Jumps Over Bar

5 Strict Pull-ups

10 Lateral Jumps Over Bar

Wednesday 7-10-24

 Wednesday 7-10-24

Conditioning:

On the 3:00 x 5

200 Meter Run

12 DB Shoulder to Overhead (50s/35s)

12 DB Farmers Hold Lunges (50s/35s)

Accessory Strength:

5 Sets

5 Bench Press

:30 Hollow Hold

Tuesday 7-9-24

 Tuesday 7-9-24

Conditioning:

AMRAP 6

30 Double Unders

20 WB Thrusters (20/14)

10 Burpees

Rest 3:00

AMRAP 6

30 Double Unders 

20 WB Sit-ups (20/14)

10 Kick-outs

Accessory Strength:

3 Sets

20 Banded Hip Thrusts (2 second pause at the top)

20 Banded Hip Abductions (10/side)

20 Alternating Calve Stretches/Heal Touches

Monday 7-8-24

 Monday 7-8-24

Conditioning:

EMOM x 30

Minute 1: 5 Bar Muscle Ups

Minute 2: 15/12 Calorie Row

Minute 3: 12 Box Jumps (24/20)

Minute 4: Jog

Minute 5: 12 Seated Double DB Press (50s/35s)

Minute 6: 15 V-ups

Accessory Strength:

Accumulate 2:00 Hollow Hang + 2:00 Plank

Wednesday 7-3-24

 Wednesday 7-3-24

Conditioning:

15-12-9

Squat Cleans (135/95)

9-12-15

Burpee Box Jumps Overs (24/20)

Cap 15:00

Accessory Strength:

4 Super Sets

:30 Overhead Barbell Hold

15 Supinated Grip Bent Over Barbell Rows

:30 Front Rack Barbell Hold

Rest 1:00-2:00 between Super Set

Tuesday 7-2-24

 Tuesday 7-2-24

Skill Tests:

10 Wall Walks for Time

Cap 3:00

Rest 2:00

200 Double Unders for Time

Cap 4:00

Conditioning:

800 Meter Run

40 Plank Shoulder Taps

40 Reverse Lunges

400 Meter Run

30 Plank Shoulder Taps

30 Reverse Lunges 

200 Meter Run

20 Plank Shoulder Taps

20 Reverse Lunges 

Cap 15:00

Monday 7-1-24

 Monday 7-1-24

Conditioning:

3 Rounds

15 Cal Row

12 GHD Sit-ups

9 Toes to Bar

Cap 15:00

Accessory Strength:

5 Sets

5 Bench Press

:30 KB Compression Hold

Schedule change

 🇺🇸 SCHEDULE CHANGE THIS WEEK 🇺🇸

Regular class schedule Monday - Wednesday!

Thursday, July 4th - Closed

Friday, July 5th - Open Gym 9am - 11am

Saturday, July 6th - Open Gym 9am - 11am

Friday 6-28-24

 Friday 6-28-24

Conditioning:

On the 2:00 x 5

3 DB Cleans

6 DB Thrusters 

9 DB Burpees

Rest 3:00

On the 2:00 x 5

9 DB Box Step Overs 

6 DB Deadlifts

3 DB Shoulder to Overhead

DB (50s/35s)

Box (24/20)

Core Tabata:

4 Rounds

Single Leg V-ups

Hip Dips (side 1)

Hip Dips (side 2)

DB March

Wednesday 6-26-24

 Wednesday 6-26-24

Conditioning:

2 Rounds

800 Meter Run

40 Alternating DB Snatches (50/35)

200 Meter DB Farmers Carry (50s/35s)

Cap 20:00

Accessory Strength:

5 Sets

5 Bench Press 

+

:30 DB Goblet Squat Hold (50/35)

Tuesday 6-25-24

 Tuesday 6-25-24

EMOM x 30

Minute 1: 40 Double Unders 

Minute 2: 12 Toes to Bar

Minute 3: 4 Wall Walks

Minute 4: Jog 

Minute 5: 12 Box Jump Overs (24/20)

Minute 6: 12 Chest to Bar Pull-ups

Monday 6-24-24

 Monday 6-24-24

Snatch

Clean and Jerk

Conditioning:

3 Rounds

200 Meter Run

20 Kettlebell Russian Twists

10 Push-ups 

200 Meter Run

20 Kettlebell Swings

10 Kettlebell High Pulls

KB (53/35)

Cap 18:00

Friday 6-21-24

 Friday 6-21-24

Conditioning:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Wallballs (20/14)

50-40-30-20-10

Double Unders

Cap 20:00

Core Blast!

2-3 Sets

20 WB Stir the Pot (10 each way)

20 Plank Side Walks (10 each way)

20 WB Sit-up to Overhead (20/14)

Thursday 6-20-24

 Thursday 6-20-24

Open Gym canceled this Thursday and Saturday class canceled on 6-22-24.

Wednesday 6-19-24

 Wednesday 6-19-24

Teams of 2

AMRAP 20

50 Calorie Row 

40 Box Step Ups (24/20)

30 Lateral Jumps Over Bar

20 Shoulder to Overhead (95/65)

10 Burpees

Immediately into 5:00 to find a heavy Clean and Jerk

Tuesday 6-18-24

 Tuesday 6-18-24

Cleans

Power Snatches

Conditioning:

AMRAP 15

400 Meter Run

10 Single Arm DB Shoulder to Overhead (Arm 1)

10 Single Arm DB Shoulder to Overhead (Arm 2)

10 DB Goblet Squats

DB (50/35)

Monday 6-17-24

 Monday 6-17-24

Conditioning:

EMOM x 6 (Alternating Movements)

:10 Hang + 10 Toes to Bar

10 Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Bar Facing Burpees

15 Calorie Row/10 Calorie Echo Bike

Accessory Strength:

5 Sets

5 Bench Press

:30 Plank immediately after each set

Saturday 6-15-24

 Saturday 6-15-24

Teams of 2

AMRAP 20

10 Sled Drag Shuttles

100 Meter Run (Partner 1)

50 Kettlebell Swings (53/35)

100 Meter Run (Partner 2)

Friday 6-14-24

 Friday 6-14-24

Cleans

Conditioning:

10-20-30

Wallball Sit-ups 

Overhead Wallball Lunges

* 200 Meter WB Run after every set.

WB (20/14)

Cap 20:00

Wednesday 6-12-24

Wednesday 6-12-24

Conditioning:

Teams of 2

AMRAP 20

20 Syncro Single Arm Alternating DB Burpee to Overhead (50/35)

400 Ft DB Farmers Carry (50s/35s)

400 Ft DB Overhead Carry (50s/35s)

Core Blast:

40-30-20-10

Penguin Touches

Mountain Climbers

Tuesday 6-11-24

 Tuesday 6-11-24

Conditioning:

On the 2:00 x 5

125 Meter Row

10 Hand Release Push-ups 

10 V-ups

Accessory:

Accumulate

50 Pull-ups 

5:00 Sandbag Carry

*Partition any way

Cap 10:00

Monday 6-10-24

 Monday 6-10-24

Conditioning:

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Rack Reverse Lunges

Rest 2:00

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Squats

BB (155/105)

Accessory Strength:

3 Sets

10-12 Hollow Band Lat Pull Downs

10-12 Double DB Bench Press

10-12 Hollow DB Pull Overs

Saturday 6-8-24

 Saturday 6-8-24

Teams of 2

5 Rounds

10 Syncro DB Box Step Ups (50/35)(24/20)

15 Plate Overs (Partner 1)

10 Syncro Kickouts

15 Plate Overs (Partner 2)

*Every 3:00, both complete 10 Sit-ups

Friday 6-7-24

 Friday 6-7-24

Hang Cleans + Cleans

Conditioning:

800 Meter Run

40 Alternating DB Snatches

600 Meter Run

30 Alternating DB Snatches

400 Meter Run

20 Alternating DB Snatches

200 Meter Run

10 Alternating DB Snatches

DB (50/35)

Wednesday 6-5-24

 Wednesday 6-5-24

Conditioning:

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

Box Jumps (24/20)

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

Handstand Push-ups

Cap 15:00

Accessory Strength:

3 Sets

10 Alternating KB Kneeling Step Ups

10 KB Kneeling Halos

1:00 Double KB Front Rack Hold

Tuesday 6-4-24

 Tuesday 6-4-24

Conditioning:

3 Rounds

Work 1:00/ Rest :30

- Rope Climbs or Pull-Ups

- Ski Calories or Row Calories 

- Sandbag Cleans Over Box (48) or Double KB Farmers Carry (53s/35s)

- Echo Bike Calories or Assault Bike Calories 

- Bar Muscle Ups or Toes to Bar

- Rest

*Score is total calories.

Saturday 6-1-24

 Saturday 6-1-24

Teams of 2

Buy In: 800 Meter Run

Accumulate 120 Double DB Bench Press (50s/35s).

*One Partner holds the sandbag (100/75) while the other is benching. 

Cap 20:00

Friday 5-31-24

 Friday 5-31-24

On the 1:30 x 5

10 Front Rack Reverse Lunges (135/95)

Conditioning:

Teams of 2

AMRAP 20

200 Meter Run with WB

40 WB Thrusters

200 Meter Run

40 WB Toss to Partner

WB (20/14)

Wednesday 5-29-24

 Wednesday 5-29-24

Strict Press

Push Press

Conditioning:

500 Meter Row

20 Burpees

10 Lateral Jumps Over the Erg

400 Meter Row

15 Burpees

10 Lateral Jumps Over the Erg

300 Meter Row

10 Burpees

10 Lateral Jumps Over the Erg

200 Meter Row

5 Burpees

10 Lateral Jumps Over the Erg

Cap 15:00

Monday 5-27-24

 Monday 5-27-24

“Murph”

1 mile run

100 pull-ups

200 Push-Ups

300 squats

1 mile run

20/14 vest

Partition the pull-ups, pushups, and squats as needed.  Start and finish with the mile run.  If you have a 20lb weight vest wear it.

When Lt. Murphy was alive he called this workout “Body Armor” he did it weekly.  This year we again honor his memory by performing this workout in remembrance of him and all other servicemen and women who paid the ultimate sacrifice in the line of duty.

Even though this workout is grueling, we are blessed to have the opportunity to complete it now. It is a privilege to be alive to honor a selfless man like this one. Join us for a potluck immediately after.

Freedom isn’t Free!

GOD BLESS THE USA!!! 🇺🇸

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Saturday 5-25-24

 Saturday 5-25-24

Teams of 2

AMRAP 20

8 Laps Sandbag Carry (100/75)

10 Sandbags Over the Box (100/75) (48”)

12/10 Calorie Bike

Every 4:00, both complete 10 Kickouts.

Friday 5-24-24

 Friday 5-24-24

Strict Press

Push Press

Conditioning:

AMRAP 15

10 KB Box Step Overs

20 Kettlebell Swings 

40 Ft Single Arm Overhead Carry

KB (53/35) Box (24/20)

Core Strength:

Accumulate 2:00 Star Plank

Wednesday 5-22-24

 Wednesday 5-22-24

Skill: Rope Climb or Toes to Bar

Conditioning:

AMRAP 12

2-4-6-8 and so on

Handstand Push-ups 

Chest to Bar Pull-ups 

Alternating Pistols

Accessory Strength:

3 Sets

8-12 Box Assisted Lat Pull Downs

8-12 Half Kneeling Tricep Extensions

Tuesday 5-21-24

 Tuesday 5-21-24

Conditioning:

AMRAP 5

5 Front Squats (155/125)

20 Alternating Single Leg V-Ups

5 Burpees

Rest 3:00

AMRAP 5

5 Deadlifts (255/185)

25 Double Unders 

5 Burpees

Accessory Strength:

3 Sets

12-16 Double DB Bench Press, Rest :60

3 Sets

12-16 DB See Saw Rows, Rest :60

Monday 5-20-24

 Monday 5-20-24

Conditioning Part 1:

3 Rounds

Work :30/ Rest :30

Echo Bike Calories 

Wall Assisted Handstand Hold

Sandbag Cleans

Double Kettlebell Front Rack Hold

Sled Pull/Push

Plank Hold

Shoulder to Overhead 

Conditioning Part 2:

3 Rounds

400 Meter Run

20 Air Squats

Cap 10:00

Saturday 5-18-24

 Saturday 5-18-24

Teams of 2

AMRAP 20

Buy In: 800 Meter Run

200 Meter KB Farmers Carry (53s/35s)

40 Single Arm Russian Kettlebell Swings(53/35)

200 Meter Mixed KB Rack Overhead Carry (53s/35s)

40 KB Goblet Lunges (53/35)

Friday 5-17-24

 Friday 5-17-24

Establish a Heavy Single Deadlift

Conditioning:

Age Group Semifinals Event 4

30 Cleans

30 Toes to Bar

30 Thrusters

BB (115/75)

Cap 10:00

+

Accumulate 30-40 Push-ups

Wednesday 5-15-24

 Wednesday 5-15-24

Strict Press

Push Press

Conditioning:

AMRAP 15

200 Meter Run

10 DB Hang Clean and Jerks (50s/35s)

20 Air Squats

Tuesday 5-14-24

 Tuesday 5-14-24

Snatch Complex

Conditioning:

Age Group Semifinals Event 1

50 Calorie Row

9 Snatches (135/85)

50 Calorie Row

6 Snatches (155/105)

50 Calorie Row

3 Snatches (175/115)

Cap 20:00

Monday 5-13-24

 Monday 5-13-24

Conditioning:

AMRAP 15

21 Box Jumps (24/20)

15 Push-ups 

9 V-ups

Accumulate 200 Double Unders

Cap 5:00

Accumulate 40 Pull-ups 

Cap 5:00

Friday 5-10-24

 Friday 5-10-24

Conditioning:

5-10-15-20

Pull-ups 

10-15-20-25

Push-ups 

15-20-25-30

Air Squats 

Cap 20:00

Rest 5:00

10:00 Run/Jog/Walk

Wednesday 5-8-24

 Wednesday 5-8-24

Front Squats

Conditioning:

27-21-15-9

Calorie Row

Burpees Over Erg

Cap 18:00

Tuesday 5-7-24

 Tuesday 5-7-24

Strength Tabata

4 Rounds

- Single Right Arm Plank

- Single Left Arm Plank

- Hollow Hold

- Arch Hold

- Wall Walk

- Rest

Conditioning:

40 Kettlebell Swings

200 Meter Run

20 Kettlebell Swings

100 Meter Run 

20 Kettlebell Swings

200 Meter Run

40 Kettlebell Swings

KB (53/35)

Cap 12:00

Monday 5-6-24

 Monday 5-6-24

Strict Press

Push Press

Conditioning:

AMRAP 10

35 Double Unders

5 Hang Power Cleans

5 Front Squats

5 Shoulder to Overhead

BB (135/95)

Immediately into…

5:00 to find a Heavy Complex

1 Hang Power Clean

1 Front Squat

1 Shoulder to Overhead

Friday 5-3-24

 Friday 5-3-24

Teams of 2

AMRAP 18

500 Meter Row 

30 DB Deadlifts (50s/35s)

20 DB Shoulder to Overhead (50s/35s)

Immediately into…

AMRAP 2

DB Goblet Squats (50/35)

AMRAP 2 

V-ups

Wednesday 5-1-24

 Wednesday 5-1-24

Tempo Front Squats

Front Squats

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Toes to Bar

15 Sit-ups

Tuesday 4-30-24

 Tuesday 4-30-24

On the 1:30 x 6

1 Complex:

1 Hang Power Clean + 1 Hang Clean + 1 Jerk

Conditioning:

AMRAP 10

9 Deadlifts 

7 Power Cleans

5 Shoulder to Overhead 

BB (135/95)

Accumulate 3:00 Hollow Hang

Monday 4-29-24

 Monday 4-29-24

Strict Press

Push Press

Conditioning:

On the 2:00 x 4

15 Wallballs (20/14)

2 Wall Walks

Rest 2:00

On the 2:00 x 4

10 Hand Release Push-ups 

10 Wallball Thrusters (20/14)

Saturday 4-27-24

 Saturday 4-27-24

Teams of 2

AMRAP 12

80 Double Unders

40 KB Suitcase Deadlifts (70/53)

4 Laps Sandbag Carry (WTBD)

Rest 2:00

AMRAP 12

40 Calorie Row 

40 Russian Kettlebell Swings (70/53)

4 Laps Sandbag Carry (WTBD)

Friday 4-26-24

 Friday 4-26-24

Complex 

Hang Power Clean + Hang Clean + Jerk

Conditioning:

3 Rounds

200 Meter Run

20 Alternating DB Snatches

20 Single Arm Overhead Lunges

DB(50/35)

Cap 15:00

Wednesday 4-24-24

 Wednesday 4-24-24

Pull-ups 

Toes to Bar

Conditioning:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Box Jump Overs (24/20)

Cap 20:00

Tuesday 4-23-24

 Tuesday 4-23-24

Strict Press 

Push Press

Conditioning:

AMRAP 10

100 Meter Run

10 Hand Release Push-ups 

10 Air Squats 

Accumulate 4:00 Side Plank

Monday 4-22-24

 Monday 4-22-24

Tempo Front Squats

Conditioning:

On the 2:00 x 5

35 Double Unders

15 Kettlebell Swings (53/35)

Saturday 4-20-24

 Saturday 4-20-24

Teams of 2

4 Rounds for Max Reps

2:00 Calories (Ski/Bike/Row)

1:00 Toes to Bar

1:00 Burpees

1:00 Double DB Deadlifts (50s/35s)

1:00 Rest

Friday 4-19-24

 Friday 4-19-24

1RM Strict Press

Conditioning:

On a 15:00 clock…

Buy In: 40 Shuttle Runs

AMRAP 

10 Single Arm 1 KB Overhead Squats (53/35)

10 Single Arm 2 KB Overhead Squats (53/35)

20 KB High Pulls (53/35)

Wednesday 4-17-24

 Wednesday 4-17-24

Teams of 2

AMRAP 20

10 Hand-Release Push-ups 

20 Wallball Sit-ups (20/14)

30 Wallballs(20/14)

40 Lateral Jumps over Parallette 

Core Tabata:

4 Rounds

Hollow Flutter Kicks

Right Side Hip Dips

Left Side Hip Dips

Plank Lateral Walks

Tuesday 4-16-24

 Tuesday 4-16-24

Conditioning:

AMRAP 15

30 Double Unders

30 Box Step Ups (24/20)

30 Air Squats to Target

30 V-ups

Accessory Strength:

4 Sets

5 Bottoms Up KB Press/Side

50 Ft Bottoms Up KB Carry/Side

10 KB Windmills/Side

Monday 4-15-24

 Monday 4-15-24

Power Cleans & Jerks

Conditioning:

0:00-9:00

21-15-9

Clean and Jerks (135/95)

Chest to Bar Pull-ups 

9:00-15:00

Establish 3RM Deadlift

Saturday 4-13-24

 Saturday 4-13-24

Teams of 2

AMRAP 25

4 Laps Plate Farmers Carry (45s/25s)

40 Overhead Plate Lunges (45/25)

40 Lateral Plate Toe Tap Overs (45s/25s)

40 Plank Plate Walk Overs (45s/25s)

*Every 5:00, both complete 5 Burpees.

Friday 4-12-24

 Friday 4-12-24

Snatch

Conditioning:

AMRAP 3

9 Overhead Squats (95/65)

9 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

6 Overhead Squats (115/85)

6 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

3 Overhead Squats (135/95)

3 Lateral Burpees Over the Bar

Wednesday 4-10-24

 Wednesday 4-10-24

Front Squats

Conditioning:

AMRAP 15

21 Calorie Row 

15 DB Deadlifts 

9 DB Shoulder to Overhead 

DB (50s/35s)

Tuesday 4-9-24

 Tuesday 4-9-24

Conditioning:

3 Sets

Work 1:00/Rest :30

-Rope Climbs 

-Bottom of Overhead Squat Hold (55/35)

-Ski Erg Calories 

-Single Arm Plank Hold

-Toes to Bar

-Sandbag Carry (100/75)

-Assault Bike Calories

* Rest 2:00 between Sets

* Score is total reps

*  :10 = 1 Rep

Monday 4-8-24

 Monday 4-8-24

Strict Press

Conditioning:

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

20 Sumo Deadlift High Pulls

20 Front Rack Reverse Lunges 

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

BB (95/65)

Cap 7:00

Accessory Strength:

4 Sets

:30 Hollow Hold

:30 Arch Hold

:30 Handstand Hold

Saturday 4-5-24

 Saturday 4-5-24

Teams of 3

150-120-90-60-30

Crossover Single Unders

Push-up to Parallette Shoot Throughs

Overhead Plate Sit-ups (25/15)

Cap 24:00

Friday 4-5-24

 Friday 4-5-24

Front Squats

Conditioning:

On the 3:00 x 5

4 Shuttle Runs

8 Kettlebell Swings (53/35)

12 Single Arm Front Rack KB Lunges (6/Side)

Wednesday 4-3-24

 Wednesday 4-3-24

Conditioning:

AMRAP 7

3 Toes to Bar

3 Handstand Push-ups 

3 Wallballs (20/14)

Rest 3:00

AMRAP 7

3 Pull-ups 

3 Hand Release Push-ups

3 Pistols Leg 1

3 Pistols Leg 2

*Add 3 reps to all movements each round until time expires (3, 6, 9, 12…and so on)

Accessory Strength:

Accumulate

50-75 Tuck Ups

50-75 Hamstring Curls on Low Box

Tuesday 4-2-24

 Tuesday 4-2-24

Strict Press

Conditioning:

AMRAP 15

30 Calorie Row

20 Alternating DB Snatches (50/35)

10 DB Box Step Ups (50/35)(24/20)

Monday 4-1-24

 Monday 4-1-24

Cleans

Conditioning:

AMRAP 3

4 Cleans (95/65)

20 Double Unders 

Rest 1:30

AMRAP 3

3 Cleans (115/85)

20 Double Unders 

Rest 1:30

AMRAP 3

2 Cleans (135/105)

20 Double Unders 

Rest 1:30

AMRAP 3

1 Clean (155/125)

20 Double Unders

Saturday 3-30-24

 Saturday 3-30-24

PASSION WOD

100 Double Unders

800M Barbell Carry (95#/65#)

100 Burpees

Each movement holds significant meaning:

Double Unders — to remind us of the lashings He received by a whip with shards of bone and metal that ripped His back.

Barbell Carry/Back Rack Stepping Lunges — to symbolize Jesus carrying His own crossbar to His execution site as He took the weight of our sin upon Himself. 

Burpees — to signify Him conquering death by rising again.

Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race. ♥️

Friday 2-29-24

 Friday 2-29-24

Strict Press

Conditioning:

EMOM x 4

5-8 Strict Pull-ups

Rest 1:00

EMOM x 4

3-5 Wall Walks

Rest 1:00

EMOM x 4

12-15 Wallballs (20/14)

Rest 1:00

EMOM x 4

15-20 V-ups

Wednesday 3-27-24

 Wednesday 3-27-24

Front Squats

Conditioning:

In 20:00 complete:

21-15-9

Double DB Box Step Overs (50s/35s)(24/20)

DB Clean and Jerks Arm 1 (50/35)

DB Clean and Jerks Arm 2 (50/35)

Then, the remaining time:

Max Calorie Row/Bike

Tuesday 3-26-24

 Tuesday 3-26-24

Muscle Snatch & Hang Power Snatch

Conditioning:

On the 3:00 x 5

10 Deadlifts @ 65% of 1RM

10 Hand Release Push-ups 

10 Alternating Pistols

Monday 3-25-24

 Monday 3-25-24

KEILA’S 50th BIRTHDAY WOD!

AMRAP 25

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Hang Power Cleans (95/65)

50 Lateral Burpees Over the Bar

50 Shoulder to Overhead (95/65)

*Every 3:00, complete 3 Strict Pull-Ups

*Workout can be done in Teams of 2 or Indy 

Saturday 3-23-24

 Saturday 3-23-24

Teams of 2

AMRAP 24

6 Rope Climbs

30/20 Cal Bike or 40/30 Calorie Row

24 Box Jumps (24/20)

Friday 3-22-24

 Friday 3-22-24

Conditioning:

AMRAP 15

80 Ft Dumbbell Farmers Carry Walking Lunges

12 Handstand Push-ups 

12 Toes to Bar

80 Ft Dumbbell Overhead Walking

DB (50s/35s)

Accessory Strength:

3-4 Sets

12 Tall Kneeling DB Crush Grip Bicep Curls

12 Tall Kneeling DB Tricep Extensions 

12 Banded Lat Pulldowns in Hollow Hold on Floor

Wednesday 3-20-24

 Wednesday 3-20-24

Teams of 2

AMRAP 20

20 Burpees Over the Plate

30 Plate Ground to Overhead

40 Plate Squat Press Outs

50 Plate Toe Taps

Plate (25/15)

Tabata Core Blast!

4 Rounds

Hollow Hold

Arch Hold

Tuck Ups

Plank

Tuesday 3-19-24

 Tuesday 3-19-24

Skill Session:

Handstand Walk or 

Pull-Ups

Conditioning:

On the 3:00 x 5

15/12 Calorie Row 

12 Wallballs (20/14)

12 Sit-ups

Monday 3-18-24

 Monday 3-18-24

Front Squats

Conditioning:

AMRAP 5 

35 Double Unders 

7 DB Deadlifts

5 DB Push Press

Rest 2:00

AMRAP 5

35 Double Unders 

7 DB Front Squats

5 Push Press

DB (50s/35s)

Saturday 2-16-24

 Saturday 2-16-24

Teams of 2 

AMRAP 20

50 Calorie Row 

40 Lunges

30 Lateral Jumps Over Parallette

20 Burpees

Friday 3-15-24

 Friday 3-15-24

24.3

5 Rounds

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

Rest 1 minute, then:

5 Rounds

7 Thrusters (135/95)

7 Bar Muscle-ups

Time cap: 15 minutes

Wednesday 3-13-24

 Wednesday 3-13-24

Conditioning:

AMRAP 15

300 Meter Row

3 Wall Walks

12 KB Goblet Lunges (53/35)

Accessory Strength:

3 Sets

15 DB Pullovers

15 Double DB Floor Press

1:00 Plank

Tuesday 3-12-24

 Tuesday 3-12-24

Conditioning:

EMOM x 16

Min 1: 15 Wallballs (20/14)

Min 2: Max Shuttle Runs

Min 3: 12 Toes to Bar

Min 4:  Max Shuttle Runs

Core Blast:

3-4 Sets

20 KB Russian Twists

20 Plank Over KB

100 Ft/ Side KB Waiter’s Carry

KB (53/35)

Monday 3-11-24

 Monday 3-11-24

Cleans

Conditioning:

9-6-3-6-9

Thrusters (95/65)

Chest to Bar Pull-ups 

Cap 8:00

Immediately into 5:00 to find a heavy complex.

Complex =

1 Deadlift

1 Squat Clean

1 Shoulder to Overhead

Saturday 3-9-24

 Saturday 3-9-24

Teams of 2

AMRAP 7

7 Pull-ups 

7 Double DB Shoulder to Overhead (50s/35s)

7 DB Box Step Ups (50/35)(24/20)

Rest 3:00

AMRAP 7

7 Toes to Bar

7 Double DB Shoulder to Overhead (50s/35s)

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

Rest 3:00

AMRAP 7

7 Double DB Bent Over Rows (50s/35s)

7 Double DB Shoulder to Overhead (50s/35s)

7 DB Goblet Squats (50/35)

Friday 3-8-24

 Friday 3-8-24

24.2

AMRAP 20

300 Meter Row

10 Deadlifts (185/125)

50 Double Unders

Wednesday 3-6-24

 Wednesday 3-6-24

Conditioning:

On the 3:30 x 4

21/15 Calorie Row

12 Air Squats

9 Kickouts

6 Lunges

Accessory Strength:

4 Sets

10/Side KB Windmills

10/Side Half Kneeling KB Waiter’s Press

Tuesday 3-5-24

 Tuesday 3-5-24

Conditioning:

3 Rounds

9 Pull-ups 

6 Box Jumps (24/20)

3 Push-ups 

3 Rounds

3 Burpees

6 Box Jump-Overs (24/20)

9 V-ups

Cap 10:00

Rest 4:00

AMRAP 8

12 Shuttle Runs

10 Sit-ups 

6 Shuttle Runs

10 Sit-ups

Monday 3-4-24

 Monday 3-4-24

Strict Press

Push Press

Split Jerk

Conditioning:

AMRAP 8

24 Crossovers

6 Front Squats

4 Shoulder to Overhead

BB(95/65)

Saturday 3-2-24

 Saturday 3-2-24

💙💙💙

John’s Memorial WOD

3 Rounds for Time

1 Winter Bear Complex(115/75)

21 Burpee 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 are meant to be unbroken. Don’t let go of the barbell.

Friday 3-1-24

 Friday 3-1-24

24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time cap: 15 minutes

DB (50/35)

Wednesday 2-28-24

 Wednesday 2-28-24

Conditioning:

3 Rounds

Work :40/ Rest :20

* 5 Pull-Ups + 5 Toes to Bar

* Bike Calories 

* 10-15 DB Clean and Jerks (50s/35s)

* Ski Calories

* 10-15 Wallballs (20/14)

* Shuttle Runs

* Rest

Tuesday 2-27-24

 Tuesday 2-27-24

Jump Rope Technique 

Conditioning:

40 Calorie Row 

10 Box Jump Overs

30 Calorie Row 

10 Box Jump Overs

20 Calorie Row 

10 Box Jump Overs

10 Calorie Row 

10 Box Jump Overs

Box(24/20)

Monday 2-26-24

 Monday 2-26-24

Muscle Snatch

Snatch Balance

Conditioning:

AMRAP 6

3-6-9-12 and so on

Power Snatches

Overhead Squats 

BB(95/65)

Saturday 2-24-24

 Saturday 2-24-24

Teams of 3-5

4 Rounds

6 Sandbag Cleans (100/75)

8 Toes to Bar 

10 KB Goblet Reverse Lunges (53/35)

12 Kettlebell Swings (53/35)

14 KB Goblet Squats (53/35)

Friday 2-23-24

 Friday 2-23-24

Conditioning:

AMRAP 12

20 Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Bar Facing Burpees

Immediately into…

5:00 to establish a heavy Clean and Jerk

Wednesday 2-21-24

 Wednesday 2-21-24

Conditioning:

EMOM X 20

Minute 1: 7 Squat Cleans (105/85)

Minute 2: 4 Wall Walks

Minute 3: 15 Wallballs (20/14)

Minute 4: 7 Power Snatches (105/85)

Minute 5: Rest

Recovery:

4 Rounds

1:30 Jog/Bike/Row

1:30 Stretch

Tuesday 2-20-24

 Tuesday 2-20-24

On the 1:30 x 3

15 Box Jumps (20/24)

10 Push-ups

Rest 2:00

On the 1:30 x 3

15 Box Jump Overs (24/20)

10 V-Ups

Rest 2:00

On the 1:30 x 3

15 Burpee Box Jump Overs (24/20)

Accessory Strength:

3 Sets

100 Ft/each  Single Arm KB Bottoms Up Carry

10/each Half Kneeling Banded Single Arm Rows

10/each Half Kneeling Banded Single Arm Press

Monday 2-19-24

 Monday 2-19-24

Conditioning:

3 Rounds

15/12 Calorie Row 

10 Alternating DB Snatches (50/35)

8 Chest to Bar Pull-ups 

Into…

3 Rounds

8 Toes to Bar

10 Alternating DB Snatches (50/35)

15/12 Calorie Row 

Skill Focus:

Bar Muscle Up/Progressions 

Lat Strength

Saturday 2-17-24

 Saturday 2-17-24

In Memory of Sadie Jane Huffer

“SADIE JANE”

AMRAP 23:00

16 SHUTTLE RUNS (25FT*)

9 BAR FACING BURPEES

3 POWER CLEANS
COMP (185/125)


RX (155/105)


SCALED (135/95)

* EACH 25’ LINE TOUCH IS 1 REP

* **16, 9, 3***

23 - YEAR 2023

16 - BIRTHDAY DAY

9 - SOFTBALL JERSEY

3 - TRINITY, KIDS, SISTERS 

POWER CLEANS- LOVED EM’

BURPEES- DISLIKED EM’

SHUTTLE RUNS-TRIBUTE TO HER RUNNING & TRIATHLON INVOLVEMENT AND HER HUSBAND WHO IS A TRACK COACH

All are welcome. Please reserve your spot on the MindBody fitness app prior to arrival. There will be a potluck style brunch immediately after the workout.😊

#crossfit #sadiejane #crossfitcommunity #crossfitanchorage

Friday 2-16-24

 Friday 2-16-14

Conditioning:

100 Double Unders 

75 Air Squats

50 Sit-ups 

25 Hand Released Push-ups 

50 Sit-ups 

75 Air Squats 

100 Double Unders

Cap 20:00

Recovery:

3 Rounds

1:00 Ski, Jog, Row, Bike

1:00 Plank

Wednesday 2-14-24

 Wednesday 2-14-24

Teams of 2

AMRAP 20

30 Calorie Row 

160 Ft. Farmers Carry

30 Calorie Row

160 Ft. Overhead Carry

30 Ft. Farmers Hold Walking Lunges 

DB(50s/35s)

Accessory:

Accumulate

30 Chest to Bar Pull-ups 

60 V-ups

Tuesday 2-13-24

 Tuesday 2-13-24

Snatch Complex

Conditioning:

AMRAP 4

7 Power Snatches (95/65)

14 Lateral Jumps Over Barbell

Rest 2:00

AMRAP 4

7 Shoulder to Overhead (115/85)

21 Double Unders

Rest 2:00

AMRAP 4 

7 Front Squats (135/95)

28 Speed Steps

Monday 2-12-24

 Monday 2-12-24

23.1

AMRAP 14

60 Calorie Row 

50 Toes to Bar 

40 Wallballs (20/14)

30 Cleans

20 Muscle Ups

Rest 4:00

Take 6:00 to find a heavy complex.

Complex:

1 Clean + 1 Front Squat + 1 Shoulder to Overhead

Saturday 2-10-24

 Saturday 2-10-24

Teams of 2

AMRAP 24

6 Wall Walks

240 Ft Double Kettlebell Front Rack Carry

36 Double Kettlebell Deadlifts 

*Every 3:00, both complete 12 Air Squats

KB (53s/35s)

Friday 2-9-24

 Friday 2-9-24

Conditioning:

17.5

10 Rounds

9 Thrusters (95/65)

35 Double Unders

Skill Work:

Bar Muscle Up Progressions

Or

Pulling Strength

Wednesday 2-7-24

 Wednesday 2-7-24

Front Squats & Back Squats

Conditioning:

On the 2:00 x 6

24 Cross Overs

7 Burpee Pull-ups

Tuesday 2-6-24

 Tuesday 2-6-24

Conditioning:

4 Rounds

Work :30/Rest :30

Double DB Box Step Overs (50s/35s) (24/20)

Double DB Deadlifts (50s/35s)

Double DB Clean and Jerks (50s/35s)

Alternating DB Snatches (50/35)

*Score is Total Reps

Recovery:

3 Rounds

1:00 Jog, Row, Bike, or Ski

1:00 Plank

Monday 2-5-24

 Monday 2-5-24

Push Press & Split Jerk

Conditioning:

AMRAP 7

10 Toes to Bar

10 Box Jump Overs (24/20)

10 Wallballs (20/14)

Saturday 2-3-24

 Saturday 2-3-24

Teams of 2

3 Rounds

Work 7:00/Rest 1:00

But In: 50 Calorie Row 

AMRAP 

6 Handstand Push-ups 

8 Alternating Pistols

10 Sit-ups

Friday 2-2-24

 Friday 2-2-24

Conditioning:

18.2 & 18.2A

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

DB Front Squats (50s/35s)

Bar Facing Burpees

Immediately into Max Clean

Cap 12:00

Tabata Core Blast:

4 Rounds

V-ups

Flutter Kicks

L-Sit on Parallettes

Wednesday 1-31-24

 Wednesday 1-31-24

Push Press & Split Jerks

Conditioning:

On the 4:00 x 4

500 Meter Row

12 Burpee Box Jump Overs (24/20)

Tuesday 1-30-24

 Tuesday 1-30-24

Conditioning:

AMRAP 20 

40 Ft Handstand Walk

40 DB Overhead Walking Lunges (50s/35s)

10 Shuttle Runs

Accessory Strength:

20/Side Single Arm Banded Lat Pull Downs

20 DB Pull Overs

10/Side KB Windmills

Monday 1-29-24

 Monday 1-29-24

Front Squats

Conditioning:

15-12-9-6-3

DB Thrusters (50s/35s)

Burpee Pull-Ups

Cap 12:00

Skill Work:

Bar Muscle Ups

Toes to Bar

Saturday 1-27-24

 Saturday 1-27-24

Teams of 2

AMRAP 20

160 Ft. Single Arm Overhead Walk

40 Single Arm Russian Kettlebell Swings 

40 Kettlebell Box Step-Ups

KB (53/35)

Box (24/20)

Friday 1-26-24

 Friday 1-26-24

Conditioning:

16.4

AMRAP 13

55 Deadlifts (225/155)

55 Wallballs (20/14)

55 Calorie Row

55 Handstand Push-ups 

Accessory Strength:

3 Sets

:30 Hollow Hang

:30 Tuck Hang

:30 Arch Hang

*Rest :30-:60 after each hang

Wednesday 1-24-24

 Wednesday 1-24-24

Front Squats

Conditioning:

5 Rounds

Work :30/Rest :30

Max Toes to Bar

Max Push-ups

Max V-Ups

Max Alternating Pistols

Tuesday 1-23:24

 Tuesday 1-23-24

Power Snatches

Conditioning:

AMRAP 7

10 Power Snatches (75/55)

3 Chest to Bar Pull-ups

Monday 1-22-24

 Monday 1-22-24

Push Press and Spit Jerks

Conditioning:

AMRAP 10

Wallballs (20/14)

10-20-30-40 and so on

Wall Walks

1-2-3-4 and so on

Friday 1-19-24

 Friday 1-19-24

Teams of 2

AMRAP 18

120 Ft DB Farmers Carry

30 DB Shoulder to Overhead

30 DB Box Step Ups

*Every 3:00, both complete 10 Kickouts

DB (50s/35s)

+ FRIDAY FINISHER😃

Wednesday 1-17-24

 Wednesday 1-17-24

Conditioning:

On the 2:00 x 5

30 Speed Steps

10 Right Arm Kettlebell Swings

10 Left Arm Kettlebell Swings

10 KB Goblet Squats

KB( 53/35)

Accessory Strength:

3 Sets

100 Ft KB Crossbody Carry (50 ft/side)

20 Plank Over KB

20 V-ups

Tuesday 1-16-24

 Tuesday 1-16-24

Conditioning:

18-15-12-9-6

Row Calories 

Double DB Deadlifts (50s/35s)

Alternating Hang DB Snatches (50/35)

Cap 15:00

Accessory Strength:

3 Sets

12 Double DB Bench Press

12 Double DB Bent over Rows

12 Double DB L-Sit Press

Monday 1-15-24

 Monday 1-15-24

Conditioning:

AMRAP 6

12 WB Thrusters 

12 WB Russian Twists

Rest 2:00

AMRAP 6

12 WB Lunges

12 WB Sit-ups 

WB (20/14)

Accessory Strength:

3-4 Sets

10 Alternating Archer Rows

:20 Hollow Hold on top of Rings

10 Ring Dips

Wednesday 1-10-24

 Wednesday 1-10-24

Teams of 2

AMRAP 20

30 Calorie Row

40 Wallballs (20/14)

50 Box Jumps (24/20)

60 Alternating DB Snatches (50/35)

Take 15:00 to work on mobility or skill.

Tuesday 1-9-24

 Tuesday 1-9-24

Conditioning:

3 Rounds

Work :90/Rest :30

- Handstand Walk

- Echo Bike

- Pull-Ups

- Ski Erg

- Toes to Bar

- Rest

Monday 1-8-24

 Monday 1-8-24

Conditioning:

15-12-9

DB Thrusters

Burpees Over Dumbbells

Into..

9-12-15

DB Front Squats

Burpees

DB(50s/35s)

Accessory Strength:

4-5 Sets

1 Wall Walk + :15 Handstand Hold

15 Banded Kneeling Hip Thrust

15 Banded Glute Bridge Abductions

Saturday 1-6-24

 Saturday 1-6-24

Teams of 2

AMRAP 10

15/10 Calorie Row 

5 Hang Power Snatches

5 Overhead Squats 

Rest 2:00

AMRAP 10

5 Hang Power Cleans 

5 Strict Press

BB (75/55)

Friday 1-5-24

 Friday 1-5-24

Conditioning:

EMOM x 3

7 Clean and Jerks

Rest 1:00

EMOM x 3

7 Back Squats

Rest 1:00

EMOM x 3

7 Push Jerks

Rest 1:00

EMOM x 3

7 Front Squats

BB (135/95)

Skill Accessory:

Accumulate 

30 Toes to Bar

60 Foot Handstand Walk

Wednesday 1-3-24

 Wednesday 1-3-24

On the 2:00 x 5

2 Hang Cleans + 1 Clean

Rest 1:00

On the 1:00 x 5

2 Clean Pulls

Conditioning:

AMRAP 15

30 Double Unders 

10 Shoulder to Overhead (135/95)

10 Deadlifts (135/95)

Tuesday 1-2-24

 Tuesday 1-2-24

Conditioning:

5-10-15-10-5

Shuttle Runs

Burpee Pull Ups

Cap 15:00

Accessory Strength:

3 Sets

15 Double DB Lateral Raises 

15 Double DB Seated Press

15 Double DB Floor Press