Monday

Monday

Monday

After the Ranch (Time)
“After the Ranch”
40 Calorie Row
30 Box Jumps (24,20)
20 Hand Stand Push ups
10 Muscle Ups
20 Hand Stand Push ups
30 Box Jumps (24,20)
40 Calorie Row

L3: Pull-ups, Ab-Mat HSPU
L2: Step-ups, HSPU off Box
L1: 20 Ring Rows, Pike PU

Finisher
15 GHDSU
15 BB Front Raises –add weight each set
15 Banded Pull Aparts

Monday

Monday

Back Squat (5-4-3-2-1-2-3-4-5)
-Add weight up to a heavy single
-Then drop down 5-10% each set after
Detour (Time)
“Detour”
4 Rounds
12 DB Step Overs (50,35)(24,20)-1 DB
24 Alternating 1 Arm DB Snatch
Then
800m Run to finish

L2: 35/25#
L1: 3 RDS

Cash Out
A) Glute Ham Raise 3×8-10
(Scale to partner GHR)

Monday

Monday

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

L3: 35/26#
L2: Banded Pull-ups
L1: 200m, RR, 26/18#
After Party
A) DB Pullover 3×12
Zottman Curl 3×12

Or
B) 3 sets
:30 Max Cal AB Sprint

:30 Max AB (AMRAP – Reps)
Max Cals

Monday

Monday

Gymnastics
EMOM 10 T2B Practice:
Ex. 2 K2E + 2 T2B each min

– Make an achievable goal that you can hold each min without fatiguing for later

2 Clean and Jerks
Every :90 for 6 sets
-Clean and jerk double
– work up to heavy NOT maximal
Metcon (Time)
“Hang Nail”

3 Rounds for time
10 Hang Clean And Jerks 135/95#
15 Toe 2 Bar

L3: 115/80#; Knee to Elbow
L2: 95/65# ; Knee Raise
L1: 75/55#; Toes to Post

Cash Out
5 Rounds – Super set this circuit
10 Strict Pullups Under hand grip – chest to bar is the goal
10 DB Rows Each Side
15 Face pulls
Rest about 1-2 minues after each circuit

Monday

Monday

Cash Out
rear foot elevated split squat (3×12 ea)
DB Bench (3×12)

Monday

Monday

Bad Girl (Time)
For Time:
75 Wallballs 20/14#
20 Clean and Jerks 135/95#
10 Snatches 135/95#

L3: 115/80#
L2: 95/65#, 14/10#
L1: 50, 15, 5

Front Squat (1 RM)
-Use the remaining class time to build to a max

Monday

Monday

Snatch+ Hang Snatch+ OHS + Snatch (E2MOM 20)
1+1+1+1

-Start with 50% or less than your 1 RM Snatch
– RX add exactly 10lbs only every set for the 10 sets
-Level 2 add 10lbs per set for the first 5 sets and 5lbs per set for the last 5 sets
-Level 1 add 5lbs per set for 10 sets
-once you hit a max for the day you may stay there for the remainder of the sets or go down
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

L1: 3x SU

Monday

Monday

Lumberjack Remix 19 (Time)
“LumberJack Remix 2019”
For time:
20 Power Snatch (115,75)
Run 400m
20 Toe 2 Bars
Run 400m
20 Kettlebell swings (70,53)
Run 400m
20 Box jumps (24,20)
Run 400m
20 Overhead Squats (115,75)
Run 400m
20 Bar Facing Burpees
Run 400m
20 Power Cleans (115,75)
Run 400m

L3: 95/65#, 53/35#, Knees to Elbow
L2: 75/55#
L1: 65/45#, 35/26#, Knee Raise, 200m Run


Monday

Monday

Split Jerk (5×3)
Every 2:00 for 5 sets
-3 Split Jerks

Hold last rep for :3 in the catch

Bang-Bang (Time)
“Bang-Bang”
4 Rounds
15 Push Press (95,65)
15 Burpee over bar – lateral

L3: 75/55#
L2: 65/45#
L1: 45/35# 10,10

Cash Out
1) Front Rack Carries KB (4X 150 FT)
10 Cal Bike or Row between rounds

Monday

Monday

Strength
“SQUAT Day”
Every 2 minutes for 15 sets
5 sets of 5 reps Over Head Squats
5 sets of 5 reps Front Squats
5 sets of 5 Reps Back Squats

-the goal is to keep loading the bar linearly as you progress from one movement to the next

Overhead Squat
Front Squat
Back Squat
Finisher
Choose:
Tabata (8RDS)
A) Assault Bike
B) Air Squats
C) V-ups

Monday

Monday

Squat Clean (EMOM 10)
-Perform 1 squat clean
-Add WT each set
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

L3: (115/80) (Banded Ring Dip)
L2: (95/65) (Horseshoe dip)
L1: (65/45) (Box dip)
Cash Out
1) Banded pushdown 100 reps
2) Back Ext 4×10 (add WT. )

Monday

Monday

Deadlift (7×3)
Ten-talizing (AMRAP – Rounds and Reps)
“Ten-talizing”
AMRAP 10
10 Push Press (95,65)
10 Power Cleans (95,65)
10 Chest to Bars

L3: pull-ups
L2: 75/55 Banded
L1: 55/35 RR

Extra Endurance
:30on :15 off 10 RDS of
Row, Bike or Ski

Monday

Monday

Front Squat (7×3)
-Add wt each set
-work up to heavy but not maximal 3 rep
The Jerk (Time)
“The Jerk”
21-15-9
Push Jerk (135,95)
Front Squat (135,95)

L2: (95/65)
L1: (75/55)

Cash Out
1) BG Split Squat 4×6 (EA)
2) Chest Supported rows 4×10

Monday

Monday
-6am and 9am cancelled today
-classes will resume at noon today
-check back for any updates

Deadlift (7×3)
-ascending wt.
-3 sec negatives on each rep
Merry go Round (Time)
“Merry Go Round”
3 Rounds for Time
30 Abmat Situps
60 Lateral Barbell Hops
15 Deadlifts (185,125)

L3: (155/105)
L2: (135/95)
L1: (75/55)


Monday

Monday

Wide Stance High Box Squat (-7×3)
-stay submaximal
-Incresse five lbs from last week or add a band
Top Shelf (Time)
4 RFT
15 Thrusters (95/65)
15 KBS (53/35)
15 Box Jump Overs (24/20)

RX+: (115/80) (30/24)
L2: (75/55) (35/26) (Step-over)
L1: (65/45)


Monday

Monday

Power Snatch + Overhead Squat: (EMOM 10)
– Add weight each minute
Head Power (Time)
“Head Power”

3 RFT
15 Power Snatch (95,65)
15 Over Head Squats (95,65)

L3: (75/55)
L2: (65/45)
L1: (Power clean/ Front Squat)


Monday

Monday

Power Snatch+ Hang Squat Snatch+OHS+ Squat Snatch (Every 2:00 for 7 sets)
-Perform one rep of each
-Stay on the bar for all reps
-Does not need to be TnG
-Work up to max
“Freddy Kruger” (Time)
21-15-9
KB Swings (70,53)
Burpees

L3: (53,35)
L2: (35,26)
L1: (26,18)

Finisher
3 Rounds
10 Strict T2b
10 DB Lateral Raises
30 Glute Bridges

Monday

Monday

Snatch Grip Deadlift (Every 2 for 7 sets)
-3 Deadlifts
-keep control
– does not need to be touch n go
Slam the Ram (Time)
“Slam the Ram”
21-15-9

Deadlifts (225/155)
Bar Facing Burpees

L3: (185/125)
L2: (135/95)
L1: (95/65)

Finisher
A) Side plank 4x 1 min early
B) Band Pull thru 100 reps

Monday

Monday

Metcon (AMRAP – Reps)
“Work Rest Row/Burpee/Jump”
5 Rounds
AMRAP 3
300/250m Row
15 Burpees
Max Box Jumps (24/20) in remaining time
Rest 2 Minutes between rounds

L2: (Step-ups)
L1: (10 Burpees) (15/12″)

*score box jump reps
Cash Out
5 Rounds
15-20 GHDSU
10 Muscle Snatches – flat footed – add weight each round
15-20 Banded Pull aparts

Monday

Monday

Back Squat (3×3 @95%)
Metcon (Time)
“Snow Plow”
21-15-9
Back Squat (135/95)
T2B

RX+: (185/125)
L2: (95/65) (Knee to Elbow)
L1: (75/55) (Knee Raise)

Cash Out
GHD or Partner hamstring curls 4×6-10

Monday

Monday

Push Press (1RM )
-In 15 mins establish a 1RM
Metcon (AMRAP – Reps)
“Head Jammin”
AMRAP 9
3-6-9-12-15-18
Handstand Pushups
Hang Power Cleans (155,105)

L3: (115,80) (AB-Mat)
L2: (95,65) (Off-Box)
L1: (65,45) (Pike HS Or Seated)


Monday

Monday
-Sign up for the Fight the Winter Fluff- starts 1/14

Back Squat (3×3@90%)
Skill
Pistol Practice
Pistol Punch (Time)
For Time
30-20-10
Pistols Alternating
DB Snatch (50/35)

L2: (35/20) (Pistol to bench)
L1: (20/15) (Banded or Shrimp Squats)


Monday

Monday
-No Afternoon Classes

Metcon (Time)
“Father Time”
2 Rounds
1200m Run
31 Handstand Pushups
31 Front Squats (95,65)
1200m Row

L3: Ab-Mat
L2: 21 Reps
L1: 11 Reps


Monday

Monday

Split Jerk (6×2)
Every :90 for 6 sets
– 2 split jerks
– hold second rep for 3 secs in the catch
Metcon (Time)
“Stinger”
18-15-12-9-6-3
Push Jerk (115,80)
Toe 2 Bars

L3: (95/65) (Knee to Elbow)
L2: (75/55)
L1: (55/45) (Knee Raise)

Cash Out
Banded pushdown 100 reps
GHD back ext hold 4x :20

Monday

Monday

Deadlift (3×5@75%)
-Three sets should all be performed at the same weight today
Mush (AMRAP – Rounds and Reps)
“Mush”
AMRAP 12

30 DU
20 DB Snatch (50/35)
10 DB Box Step Overs(50/35) (24,20)

L3: (20,15″)
L2: (35/25)
L1: (60 SU) (15/10)

Cash Out
BB Hip Thrusts 4×15
Extra Oly
3 Position Clean (high hang, below knee, floor) (Every :90 for 6)
Complete a clean complex of:
1 High Hang Clean
1 Below Knee Hang Clean
1 Clean

Stay at 70-75%

Monday

Monday

Power Clean (5-5-5-5-5+)
-75-80% each set
-last set is an AMRAP
Power Up (AMRAP – Rounds and Reps)
AMRAP 7
7 Power Cleans (135/95)
3 Ring MU

RX+: (1 Pegboard ascent)
L3: (115/80) (Ring MU transitions)
L2: (95/65) (1 Rope Climb)
L1: (75,55) (7 Ring Rows)


Monday

Monday

Back Squat (5-5-5-5-5+)
-Weight should be 70-75%
-Last set is an AMRAP
Breathe on the Wallballs (AMRAP – Rounds and Reps)
“Breathe on the Wallballs”

AMRAP 10
10 Wallballs (20/14)
10 Burpees

L2: (14/10)
L1: (Air Squats)

Cash Out
4 Rounds
10 Pistols
1 Min Plank

Monday

Monday

Luke SkyWalker 3.0 (Time)
“Luke SkyWalker 3.0”
10 HSPU
20 Deadlifts (155,105)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (155,105)
10 HSPU

L3: (Ab Mat HSPU)
L2: (HSPU off Box) (Step-ups) (115,80)
L1: (Pike Pushups) (14,10) (95,65)

Cash Out
Bench Press (3RM)

Monday

Monday
-Sign up is live for the Thanksgiving day Powerlifting Meet $46.40
-Get signed up after class
-Personal Nutrition challengers schedule your check-ins!

Strength
Back Squat (5-3-2-2-1)
5@60%, 3@ 70%, 2@ 80%, 2@ 90%, 1@ 95%
-Rest as needed between sets
Custom Metcon
Bad Girl Grace (Time)
“Bad Girl Grace”
30 Squat Cleans (185,125)

RX+: (205, 150)
L3: (155, 105)
L2: (115, 80)
L1: (85, 50) (20 Sq Cleans)

* 7 MIN CAP

-Weight should be heavy enough that cycling the barbell is challenging
-Must be able to clean 20-40 pounds more than WOD wt.
Cash Out
Booty Challenge *week of 20 reps!

Core:
30 Ab Mat Su
30 leg raises
30 russian twists


Monday

Monday

Back Squat (5-5-5-5)
5@65%, 5@70%, 5@75%, 5@80%
-Rest 1:30 between sets
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

L3: 95/65# 20″
L2: 75/55# Step-ups
L1: DB Low Box
Finisher
BOOTY CHALLENGE

Monday

Monday

Power Snatch (1RM)
EMOM 10
-Perform one Snatch, working up to daily max
-Start @50-60%
Metcon (Time)
“Snatchinator”
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,80)
200m Run (after each round)

L3: (95,65)
L2: (75,55)
L1: (55,35) (100m Run)

*20 Min Cap

Finisher
Booty Challenge
Add Abs:
3 RDS
20 V-ups
60 Bicycle Crunches
Extra Endurance
Complete during the week:
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

Monday

Monday

Damnation (Time)
“Damnation”
For Time

5 Wall Walks
5 squat cleans, 185 / 125 lb.
10 Ring Hand Stand Push Ups
10 squat cleans, 155 /105 lb.
20 Handstand Pushups
20 squat cleans, 135 / 95 lb.
40 Ring Dips
40 squat cleans, 95 / 65 lb.

L3: (165,115) (10 Strict HSPU) (135,95) (115,80)(Horshoe Dip) (75, 55)
L2: (135, 95) (Box HSPU) (95,65) (75,55)(Banded Dip) (65,45)
L1: (95,65) (Pike Push-up) (75,55) (55,35) (Box Dips) (35,25)


Monday

Monday

1-Mile Run (Time)
Max Effort 1-Mile Run
Coffee Break (Time)
“Coffee Break”

For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans (1/2 BW)
Burpees Over the Bar

Scaled: (1/3 BW)

Finisher
1) Banded Hip Flexor Pulls x50 ea
2) Ring Rows w Pause 4×10

Monday

Monday

Back Squat (10@60% 8@65% 6@70% 6@75% 6@80%)
Rest 2:00 between heavy sets
Made in America (AMRAP – Reps)
“Made in America”

4 Rounds
AMRAP 2-minutes:
10 thrusters
200-m row
Max-rep thrusters
Rest exactly 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

L3: (75,55)
L2: (55, 45)
L1: (7 Thrusters) (150m Row)

Core
1) Back ext 4×15-20
2) 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

Monday

Monday

2 Push Press + 2 Split Jerk (7×1)
Two Push Press+ 2 Split Jerks

-Every 2 Min for 7 sets complete a complex
-Hold the second jerk for :03 in the catch
– On the dip drive and staying flat footed as long as possible with chin back and chest up
-The weight will be determined by your 2 rep max push press and knowing the jerk will be lighter
Metcon (AMRAP – Reps)
“Work Rest Burp-Run-Burp”

5 Rounds of
AMRAP 2:00
10 burpees
200-m sprint
Max-rep burpees
Rest exactly 3:00

L2:
5 Burpees
L1:
4 Rounds
Work 2:30
Rest 2:30

Cash Out
4 Rounds
1 Arm DB Strict Press 10 reps each side – standing
1:30 Plank
DB Side Raises Seated 10-15 reps
1:30 max situps

Monday

Monday

“Seven Helens” (7 Rounds for time)
“My Seven Helens”

7 Rounds of:
Every 5 Minutes complete the following for time:
400 meter Run
21 KBS (53,35)
12 Pull ups

L3: (35,26)
L2: (26,18) (Negative Pullups) (Jumping Pullups)
L1: (Russian KBS) (RR)

– Rest the remainder of the five minutes
– Score round times

Monday

Monday

Complex Fran (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.

L3: (5,4,3 Bar MU or Jumping Bar MU)
L2: (75,55) (Jump C2B, Pull-up, RR)
L1: (45,25) (Jumping C2B 21-15-9)

– Scale to appropriate Thruster weight as well as two or more challenging muscle up or pull-up variations
– This workout is still fast, but there is a higher skill level of gymnastics and more transitions!
Weightlifting
Back Squat (3×5 @75%)
-In as few sets as possible work up to 75%, then perform three sets across
– Rest 1-2 mins between sets

Monday

Monday

Weightlifting
Low Bar Back Squat (to parallel) (5RM)
-The bar should be across the upper back
-Sit way back to load hamstrings & keep shin angle vertical

-work up to 5rm
-Rest 2:00 between sets
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here