Friday

Friday

Friday

Strength

Friday

Friday

Power Clean (EMOM 10)
Build to Max Power Clean
☠️ By Power Clean (AMRAP – Reps)
“Death by Power Cleans”

EMOM 15
Minute 1: 1 Power Clean 135/95#
Minute 2: 2 Power Cleans
Minute 3: 3 Power Cleans…

Rx+: 155/105#
L3: 115/80#
L2: 95/65#
L1: 75/55#

Start with 1 rep and add 1 rep every round until you can not perform all the reps within the minute. They do not have to be unbroken. Rounds and reps 1.2.3.4.5.6.7……..
Perfect score is 15 rounds!


Friday

Friday

3 Pos. Snatch (HH, hang, floor) (Every 2:00x 8 sets)
Perform 1 Hang Squat Snatch+ 1 Hang Squat Snatch+ 1 Snatch
Divided Rights (Time)
“Divided Rights”
3 RDS
20 Alternating DB Snatches (50/35)
20 DB Box Step-overs (50/35) (24/20)
20 Air Squats

Time Cap: 15 Min
L3: (20″)
L2: (35/25)
L1: (20/15) (15 reps)

Finisher
1) Banded Hip Flexor Pulls 100 reps
2) Russian Twists 4×15

Friday

Friday

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Masters: Chin Over Bar 65/45
Scaled: 65/45 Jumping PU
Masters Scaled: 45/35 Jumping PU

Friday

Friday

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Scaled: 65/45 Pull-ups
Masters: 65/45 Chest to Bar PU
Scaled Masters: 45/35 Jump Chest to Bar
Cash Out
Back Rack Lunge (4×10)
-Ascend in weight up to heavy set of 10 (5 ea leg)

Friday

Friday

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Scaled: Front Rack Lunge
(50/35) (24/20in)
5″ elevated HSPU
200 Ft Bear Crawl
Masters 55+: Same as RX
(35/20) 5″ elevation
Masters Scaled:
Front Rack Lunge
(20/10) (20/16 in)
Two DB Strict Presses
200 Ft Bear Crawl
Cash Out
Bench Press (4×8)
-With any extra time remaining
-add wt. each set
-25 Glute bridges after each set

Friday

Friday

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.


Friday

Friday

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target


Friday

Friday

Max Height Box Jump (Distance)
Max Height Box Jump

-EMOM 10 perform 1 box jump
-Up to max

Friday

Friday

Warm-up
It is critical to get your aerobic system ready and fired up before attacking even the shortest metcons. Sometimes even more important on a short high intensity workout.

500m Row
10 Overhead Squats with Dowel
5 Strict Pullups
:30 Dead Hang Pullup hold
400m Row
10 Overhead Squats with empty bar
5 Kipping Pullups
:30 Banded Shoulder Distraction each side
300m Row
10 Overhead Squats with light weights
5 Kipping chest 2 bars
:30 Banded Overhead Arm Stretch each side

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

L3: Chin over bar
L2: (75/55) (Jumping Pull-ups)
L1: (45/35) (Ring Rows)
Strength
Hang Squat Snatch (7×3 every 90s)
– Add weight each set
– Choose one weight and work technique for all sets.

Rest 10 mins before starting
-Add weight each set

Friday

Friday

Deadlift (3×3@95%)
-Take 2:00-3:00 rest between sets
Double Vision (Time)
“Double Vision”

12 Minute Time Cap
15-12-9-12-15

Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20′)

RX+: (30/24′)
L3: (35/25)
L2: (Step-over)
L1: (25/15)

Cash Out
EMOM 8
5 Burpees
AMRAP T2B

Or
3 Rounds
10 BB RDL
5 BTN Push Press


Friday

Friday

Squat clean+Split Jerk+Hang Squat Clean+Split Jerk (Every 2:00 for 10 sets)
-1 rep of each
-must remain on the bar

-Start w empty bar and work up to max
Metcon (Time)
“Wo-man-up”
For Time
12-9-6-3
Ring Muscle Ups
Front Squats (185/125)

L3: (9-6-3-2 MU)
L2: 15-12-9-6-3
(135/95) (C2B)
L1: (105/70) (Ring Row or Jumping PU)


Friday

Friday
Announcements:
The CrossFit Games OPEN is coming soon. The road to the CrossFit Games for those of us that do not know starts with an online competition of 5 workouts over 5 weeks. Athletes/Coaches/Members of all ages from all over the world can compete in the online qualifier and use this as your yearly testing to see how much you have improved from the year before. The world class athletes will be using this online competition to qualify themselves for the World CrossFit Games but for the rest of us we will be using this as a great way to compete within our community and to compete against our friends all over the world. You can set custom leaderboards just between your friends and custom leaderboards just between your gym. There are many ways to measure our fitness but the CrossFit OPEN is truly one of the best tests to see if you are getting better and if your are dialed in on your training, recovery and diet. Whether you sign up or not you will all be testing the workouts each friday during the OPEN, which starts on Thursday February 21st. Every Thursday at 8pm the CrossFit Games will releaase the workout of the week on facebook live or Youtube live and the whole CrossFit Community sits there in anticipation as we wait to see what Dave Castro has conjured up for us. After the release of the workout they have two of the top competitors in the World perform the workout hed to head. Its a really fun event in itself just to watch these awesome athletes tackle the wod and then we get to do it the next day.

The cool thing we will be doing this year is the INTRAMURAL OPEN. This will be and in house team competition between all the members that sign up for the OPEN. We will have team captains that draft athletes from the OPEN that are signed up to compete. During each week of the OPEN we will have a FRIDAY NIGHT LIGHTS competition between all the teams and encourage everyone to come out and watch and participate.

1 Squat Snatch+ 1 OHS + 1 Hang Squat Snatch + 1 OHS (Every 2:00 for 10 sets)
– Buid Up to a max for the complex
-Must remain on the bar for all the reps

-Start light and work up to daily max
-Coach note- quick warmup to allow plenty of time for early sets
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

L3: :(30 DU ATT)
L2: (55/45)
L1: (60 SU) (45/33)

Friday

Friday
-Fight the Winter Fluff Starts 1/14

Deadlift (3×5 @85%)
-Perform 5-6 sets
-3 sets across at 85%
-Rest 2 Min between working sets
Sugar Daddy (Time)
“Sugar Daddy”
21-15-9
Deadlift (225,155)
400m Run

L3: (185, 125)
L2: (155, 105)
L1: (95,65) (200m Run)


Friday

Friday

Power Clean (3×5 @85%)
-Perform 2-3 sets up to 85% of Max clean
-Then 3 sets of 5 reps @85%
-This does NOT need to be touch n’ go
Metcon
Choose either:
Heavy Grace or Double Grace
Heavy Grace (Time)
For Time
30 Clean and Jerks (185/125)

L3: (155/105)
L2: (135/95)
L1: (95/65)

-Should be a heavy clean and jerk weight
-above 60% of Max for most people is appropriate
-10 min Cap
Double Grace (Time)
For Time
60 Clean and Jerks (135/95)

L3: (115/80)
L2: (95/65)
L1: (75/55)

-Should feel like a moderate weight
-Around or less than 60% of your max
-10 min Cap

Friday

Friday

Deadlift (3×5 @80%)
-Perform 2-3 warmup sets
-3 sets of 5 at 80% of true max
Christine (Time)
3 Rounds for time
500M Row
12 Deadlifts (bw)
21 Box jumps (20)

L3: 3/4 BW
L2: 1/2 BW

-15 min Cap
Cash Out
-Leg Curls 4×25
-Tempo Step Ups 3×8 ea (4-1-4)

Friday

Friday

Squat Clean (8×1)
Every 1:30 for 8 Sets
-Perform 1 squat clean
-start around 50%
-up to daily max
*Beginners can perform 2-3 per set and refine their technique
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

L3: (10 Strict PU or Chin-up)
L2: (Banded-Pullup)
L1: (500m Row)(Ring Rows)
*10 Min Cap
Cash Out
1) Landmine Twists 4×20
1b) Plate Bent Over Rows 4×20

2) Banded Pull Thru 100 reps


Friday

Friday

ReUnion 3.0 (AMRAP – Rounds and Reps)
“ReUnion 3.0”
AMRAP 5 Minutes
6 Hang Power Snatch (135,95)
6 OH Front Stepping Lunges (135,95)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (105,75)
6 OH Front Stepping(105,75)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (75,55)
6 OH Front Stepping (75,55)
36 Double Unders
L2= (115,80) (95,65) (65,45)
L1= Modify weights or use the same weights across for the whole workout (72SU)
**Lunges are total and NOT each leg**

Friday

Friday

Deadlift (5-5-5-5-5+)
-70-75% each set
-last set is an AMRAP
-Beginners perform 5×5
Metcon
Flash Gordon (Time)
“Flash Gordon”
3 Rounds
21 Toe 2 Bar
15 Deadlifts (225,155)
9 Handstand Push Ups
400m Run

RX+: (275, 185) (Strict HSPU)
L3: (T2b& Knees to Elbow) (185, 125)
L2: (155, 105) (HSPU off Box)
L1: (knee raise) (135, 95) (Pike Pushups)

*15 min Cap

Cash Out
1) Partner Hamstring Curls
4×10-15
1b) GHD Oblique Crunches 3×10
Sub to Side Dips

Friday

Friday
-8am Class, 10am OG &12 class only

Floor Press (5-5-3-3-3)
-Add weight each set up to daily max
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

L2: (Banded Pullups) H/R Pushups
L1: Ring Rows Box or Wall Pushups

RX+: MURPH


Friday

Friday

Overhead Squat (3-3-3-2-2-1-1)
Work up to max for the day. Rest 1-2 mins between sets
Metcon (Time)
“In Bill We Trust…we hope!!!”

5 Rounds
15 Overhead Reverse Lunges (95,65)
35 Double Unders

L3: (75/55) (:30 DU)
L2: (Front Rack Reverse)
L1: (45,35) (70 SU)


Friday

Friday

Wodapalooza 18.8 (Time)
“Wodapalooza 18.8 Team Series”

For time:
60 Deadlifts (115, 85lbs)
45 Overhead Squats (115, 85lbs)
30 Shoulder to Overhead (115, 85lbs)

L3: (95,65)
L2: (75,55)
L1: (55,45) (50,35,25))

Overhead Squat (Every 2:00 for 10:00)
-Work up to heavy 2
Cash Out
4 Rounds
10 single arm DB push press-each side-add weight each round
10 DB walking lunges-each side-add weight each round
Extra Endurance
3 Rounds
5 Minutes max Distance Run/Row/Bike
3 Minutes Rest

Friday

Friday

Strength
Front Squat (5-5-5-3-3-3-3)
-Perform a set every 2:00
Custom Metcon
Aruba Ariba 2.0 (AMRAP – Rounds and Reps)
“Aruba Ariba 2.0”
AMRAP 10
5 Power Cleans (95,65)
7 Front Squats (95,65)
9 Toe 2 Bar

L3: (75,55) (Knee to Elbow)
L2: (55, 45) (Knee Raise)
L1: (45, 35) (Toes 2 Post)

Finisher
1a) Banded Leg Curls 100 ea
1b) Ab Rollouts 4×10
Extra Oly
1 Full Clean + 1 Hang Clean – Max Effort
Rest Exactly 2 Minutes between Sets
Work up to the Heaviest Possible

Friday

Friday
-Sign-up for the Turkey Day Powerlifting Meet!
-Sign-ups include a T-shirt

Strength
Overhead Squat (5-5-5-3-3-3)
Metcon
Drop it like its Hot (Time)
“Drop it like its Hot”
21-15-9
Power Snatch (95,65)
Overhead Squat (95,65)

L3: (75,55)
L2: (65, 45)
L1: (45, 33)

Extra Endurance
Choose ONE of the following sports:
(Thur, Fri or Sat)
Row 500 rest 1 minute
or
Run 400 rest 1 minute
or
Assault bike :90 max calories rest 1 minute
Extra Oly
E2M for 20 Minutes
1 Snatch Balance + 1 Hang Squat Snatch + 1 Full Snatch
–take it off the rack
–stay between 60-80%
–work on speed under the bar
–all work unbroken

Friday

Friday
No 430 or 530pm classes.
-Signups for powerlifting meet start this weekend

Mobility
Back Squat (4×4)
4@70%
4@75%
4@80%
4@85%
Metcon (AMRAP – Rounds and Reps)
“Mainsite Rope Climb/Front Squat”

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

L3: (155, 105) (1 Rope Climb)
L2: (115, 80) (2 Wall Walks)
L1: (85, 70) (NO Pull-ups anything else No RR) (Bent over Row ok)

Continue adding 2 reps to the front squats each interval for as long as you are able …6-8-10-12….

-The workout is over when you can no longer complete the squats to be done in a given interval

Cash Out
BOOTY DAY!

Friday

Friday
-Last day to sign-up for personal nutrition challenge
-3 needed to reach next prize tier!
-Beer Mile is tomorrow, participants check-in from 9-10am
-Bring any food, dish or spectators
-You can still sign-up!

Strength
Back Squat (6-6-3-2)
6@70%, 6@80%, 3@90%, 2@95%
Banshee (Time)
“Banshee”

3 RFT
21 Burpees
15 Hang Power Cleans (135,95)
9 Thruster (135,95)

L3: (115, 80)
L2-(105,70)
L1-(75,45) (2 RDS)

Finisher

Friday

Friday

Back Squat (10@60% 8@65% 8@70% 8@75%)
Rest 2:00 between sets
Metcon (Time)
“Dubstepping”

21 Front Squats (135,95)
60 Double Unders
15 Front Squats (135,95)
60 Double Unders
9 Front Squats (135,95)
60 Double Unders

L3: (115,80) (:50 DU)
L2: (95,65)
L1: (Goblet Squats) (120 SU)

12 Min cap
Cash Out
4×10-15
1)DB Reverse Fly Terminators
-Hold a back extension on the GHD while performing DB reverse flys with straight arms
2) 4×12 (6ea) Bulgarian Split Squat (Heavy)

Friday

Friday

Gymnastics
10 Mins of Muscle Up and Pull-up progressions/work
Metcon (AMRAP – Rounds and Reps)
“Lil’ Kyle”

AMRAP 13
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

L3: (6 Strict PU)


Friday

Friday

Snatch (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Clean and Jerk (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Cash Out
With any extra time complete the Endurance, Core or both
Metcon (Time)
100 AB Mat Sit ups
Metcon (Time)
Endurance

3RFT
500m Row
400m Run

Rest 3 Min


Friday

Friday

Weightlifting
Hang Power Clean (5×5)
-Every 2:00 for 5 sets complete five reps from the hang
-This will challenge your grip
-Keep bar close as you pull, work on cycling
Metcon
Kettle Klime (Time)
“Ketle Klime “
For Time

25 KB Swings (53,35)
3 Rope Climbs
20 KB Swings (53,35)
2 Rope Climbs
15 KB Swings (53,35)
1 Rope Climb

RX+: (70,53) (5,3,1)
L3: (35,26) (2,1,1)
L2: (10,10,10 Ring Row)
L1: (26,18) (10,10,10 DB Bent Over Row)

Cash Out
3 Rounds
10 DB Pullover
20 Hammer Curl
30 Band Pushdowns