WOD

Tuesday

Tuesday

Skill
EMOM 10
-Pull-up work
-C2B, Kipping, Mu
Life Jacket (AMRAP – Rounds and Reps)
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest 2 Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

L3: (95/65) (75/55) (65/45) (Knee to Elbow)
L2: (75/55) (65/45) (55/35)
L1: (Jump Pullups) (Ring Rows) (Knee Raise)


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

Still Here for Six Saturday

Still Here for Six Saturday

America’s Worst Nightmare is Back! (AMRAP – Rounds and Reps)
“America’s Worst Nightmare is Back!”

On a Running Clock
0:00-10:00
12 Deadlifts (135/95)
11 Jerks (135/95)
30 Burpee Box Jumps (24/20)
10:00-20:00
87 Double Unders
28 Back Rack Lunges (95/65)
20:00-30:00
6 Burpees over the Bar
26 SDLHP (95/65)
32 Ab-Mat SU
-One partner works at a time

L3: (115/80), (75/55)
L2: (95/65), (65/45) (Step-ups)
L1: (75/55) (55/45) (174 SU)

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

Fit Camp

Fit Camp

Warm-up
EMOM 8
:15 Plank
10 Sit-ups
Metcon (Time)
“DB Me Please”
For time

21 DB Deadlifts (35/25)
25ft Farmers Carry
21 DB Thrusters (35/25)
15 DB Deadlifts
25ft Farmers Carry
15 DB Thrusters
9 DB Deadlifts
25ft Farmers Carry
9 DB Thrusters

Finisher
A) DB RDL 4×10 EA
B) V-Ups 4×15
C) Monthly Challenge!

Wednesday

Wednesday

Skill
•Rope climb practice
Swoldier Climbz (Time)
“Swoldier Climbz”
For Time:
20 Push Press (115,80)
2/1 Legless Rope Climb
30 Push ups
2/1 Legless Rope Climb
40 Ring Dips
2/1 Legless Rope Climb
30 Push ups
2/1 Legless Rope Climb
20 Push Press (115,80)

L3: 2 Rope Climbs w/legs (95/65)
L2: Banded or Horshoe Dips (75/55) H/R push-ups
L1: 15 Ring Rows/10 Pull-ups Box dips (55/35)

-Cap: 25 min

Time to PR

Time to PR

Time to PR
Back Squat (1 Rep Max)
Power Clean (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1RM)
Power Clean (1RM)
Deadlift (1RM)
Extra Endurance
Metcon (6 Rounds for time)
6x 400m Run

Rest 90s


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

Saturday

Saturday

The Ocho Chipper (Time)
‘THE OCHO CHIPPER”
-inspired by Wodapalooza 2019-

Teams of 2
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Hang Power Cleans (155, 105lb)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Front Squats (155/105)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Shoulder-to-OH (155/105)
*30 min Cap

L3: (30 Pull-ups *One partner hangs) (Ab-Mat HSPU)
L2: (20 Partner Assisted PU) (HSPU off Box or Pike) (135/95)
L1: (Pendlay Row) (H/R Synchro Pushups) (95/65)


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


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