WOD

Tuesday

Tuesday
-Sign up for the personal challenge till Oct 12th
Prizes: 5 signups : Crossfit Shoes
10: Rogue Barbell
15: $500 rogue gift card
20: Personal WOD and Gift Card

Back Squat (8-6-4-4)
8@65%, 6@75%, 4@85%, 4@90%
Jump Off (AMRAP – Rounds and Reps)
“Jump Off”
AMRAP 10
5-10-15-20-25-30…
Wallball (20,14)
10-20-30-40-50-60
DU

L3: (:10,:20,:30 attempts)
L2: (14,10)
L1: (Goblet Squats) (20,40,60,80 SU)

Finisher
1) Heavy DB Walking Lunge
3×10 (ea)
2) Weighted Hanging Knee Raise
3×15-20 (use WB)
Extra Endurance
Choose one movement

5 Rounds
750m Row
600m Run
50 Calories on Assault Bike
Rest 1:30 between Rounds


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

Partner Saturday

Partner Saturday

Warm-up
Teams of Two:
100m Run
100m Farmers Carry
200m Run
200m Wallball Run
400m Run Together
Team Series 18.8 (Time)
For Time
30 Synchronized Toes to Bar
40 Synchronized Dumbbell Snatch
50 Synchronized Box Step Overs
40 Synchronized Dumbbell Snatch
30 Synchronized Toes to Bar

15 Min Cap
Rx: (50,35)
L3: ((35,25) (Knee 2 Elbow)
L2: (25,20)
L1: (15,10) (Knee Raise)


Squat Day Friday!

Squat Day Friday!

Back Squat (10-10-8-8)
-10@60%, 10@65%, 8@70%, 8@75%
-2:00 between sets
Full Rack (AMRAP – Rounds and Reps)
“Full Rack”
AMRAP 9
9 Chest 2 Bar Pullups
12 Front Rack Front Lunges (95,65)

RX+: (6 Bar MU)
L3: (6 C2B) (75,55)
L2: (PU) (65,45)
L1: (RR or Band) (45,35)

Finisher
3-4 Rounds
1) BB RDL x10 ea
1B) Landmine Twists x15 ea
Extra Endurance
Choose one Sport:
Row – Run – AirBike
15 Rounds
:30 Seconds Sprint :30 Rest

Fit Camp

Fit Camp
-Sign up by Oct 1 to get Beer Mile T shirt
-Sign-ups for the end of 2018 “personal” nutrition challenge start today :

$105/month till the end of 2018

Tiered Prizes every 5 sign-ups ex. shoes, $500 rogue gift card, personal barbell etc.

Custom Plan every month, check-in mid month, new goals each month.

Warm-up
Core Warm up:
3 Rounds
:40 work/ :20 rest
Hollow Rockers
Front Plank
Side Plank Right
Side Plank Left
Weightlifting
2-3 RDS
10 Tire Flips
10 D-ball to shoulder
-work on technique and find a weight for the wod
Team Twisted (Time)
“Team Twisted”

Teams of 2
200 Double Unders
100 Abmat Situps
75 Russian KB Swings
50 Burpees over partner
25 Tire Flips
10 Wall Walks
25 Stone 2 Shoulder
50 Toe 2 Bar
75 Air Squats
100 Abmat Situps
200 Double Unders

*25 Min Cap

-Split however desired
-Partners may both do tire flips at the same time if desired

Humpday

Humpday

Hang Power Clean (3RM)
-15 minutes to establish 3RM
Tabata Hammer Time (3 Rounds for reps)
“Tabata Hammer-Time”
8 Rounds of each Movement

Hang Power Cleans (135,95)
Rest 1:10 Seconds (:10 rest from last set and 2 full tabata cycles of :30 each)

Push Jerk (135,95)
Rest 1:10 Seconds (:10 rest from last set and 2 full tabata cycles of :30 each)

Deadlift (225,155)

RX+: (155, 105) (255,175)
L3: (115,80) (185,125)
L2: (95,65) (155,105)
L1: (75,55) (135, 85)

•Finish each movement before moving on to the next one
•Score Total reps and reps for each movement separately
Finisher
1) Single Leg DL (back foot elevated) 3×15 ea
2) Banded Palloff Press 3×15 ea

Tuesday

Tuesday

Weightlifting
EMOM 10
ODD: Rope Climb Practice
-Learn J hook
-Advanced athletes work on legless

EVEN: 3 Touch N’ Go Power Snatch
-work up to 65-70%
-practice technique and controlling barbell on the way down

Power Snatch
Metcon (Time)
“Clymber 2.0”
1000m Row
Then
3 Rounds
3 Rope Climbs
15 Heavy KB Swings (70,53)
30 Double Unders
Substitute for 3 rope climbs is 12 strict pullups

L3: (3-2-1 Ropes) (53,35) :30 DU)
L2: (1-1-1) (35,26)
L1:(500m Row) (12 RR) (60 SU)

Cash Out
1) AB Wheels 80 reps
2) Pendlay Rows 4×8-10

Burpee Bonanza Monday!

Burpee Bonanza Monday!

Back Squat (8-8-6-6)
8@65%
8@70%
6@80%
6@85%
Burpee Bananza (Time)
“Burpee Bonanza”
Inspired by Crossfit.com 180917
10 rounds for time of:
10 Cal Row or Bike
10 Burpees
Rest 30 seconds between rounds

L2: 8 Rounds
L1: 7 Rounds 7 Cals 7 Burpees

*Cap 16

Cash Out
3 Rounds
20 Glute Bridge Banded or Off plate
20 GHD Hip Extensions

Partner Saturday

Partner Saturday

Metcon (AMRAP – Rounds and Reps)
“Team Caboose”
Teams of 3

AMRAP 22
22 Calorie Row – Each Athlete
44 Burpee Pullups
66 DB 1-Arm Snatches (50,35)
400m Plate Run Together (45,35)

L3: (35,20) (35,25)
L2: (25,15) (25,10) (Jumping pull-ups)
L1: (15,10)

One athlete works at a time except during the run. One Athlete Must Hold the Plate Over Head the Entire workout except on the run. During the run one athlete must carry the plate anyhow.(45,35)

Squats and the “Deadly Deficit”

Squats and the “Deadly Deficit”

Back Squat (10@60%-8@70%-8@75%-8@80%)
Deadly Deficit (AMRAP – Reps)
“Deadly Deficit”
AMRAP 12
12-9-6-3-6-9-12
200m Run
Front Squat (185,125)
Deficit Hand Stand Pushups (6″,4″)–(45+25 plate, just 45 plate)

L3:(155, 105) (HSPU)
L2: (135, 95) (HSPU off box/mat)
L1: (95,65) (Pike Pushups)

Finisher
3 RDS
10 each side – Pistols or 1 Leg Squats of box – add weight if possible
20 each side – Medicine Ball Russian Twists (20,14)

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