WOD

Saturday

Saturday

Metcon (Time)
“Team Jacked and Tan”
Teams of 2
400m Plate Run or Sand Bag Run (45,35)
50 Pushups
5o Box Jump Overs (24,20)
50 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
40 Pushups
4o Box Jump Overs (24,20)
40 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
30 Pushups
3o Box Jump Overs (24,20)
30 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)

L2: H/R, Step-ups, 45/25#
L1: box push-ups, 25/10#


Friday

Friday

Strict Press + Push Press (3+3)
-Every 2:00 for 8 sets
-Work up to weight heavier than last week
Boulder Shoulder (Time)
“Boulder Shoulder”
5 RFT
10 HSPU
15 KBS 70/53#

RX+: Strict 10/7
L3: 53/35#, Ab mat HSPU
L2: Pike off box, 35/26#
L1: DB Z-press, 26/18#

After Party
A) Pendlay Row 4×8
a2) DB Curl 4×8
B) GHD Sit-ups or Weighted Sit-ups 4×15-20

Fit Thursday

Fit Thursday
-Fall “Diet Cleanup” Challenge starts 9/7!
-Early bird sign-ups till 8/23
-Partner based challenge, prizes for winners
-Sign-up with a coach today!

Warm-up
4 Rounds
10 V-ups
25 Ft. Bear Crawl
25 Ft. Broad Jumps
25 Ft. Crab Walks
25 Ft. Broad Jumps
100m Run
Metcon (Time)
” Gorilla Grip”
For time:
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
400m Run
Rest 2 min
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
600m Run
Rest 2 Min
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
800m Run

Wednesday

Wednesday

Fight Club (AMRAP – Reps)
“Fight Club” – CompTrain Benchmarks

3 Rounds, For Reps:
1:00 Thrusters (95/65#)
1:00 Power Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
*Rest 1:00 Between Rounds
L3: 75/55#
L2: Step-ups, Band/Jump Pull-ups
L1: 55/35#, Ring Rows

-This WOD was created as a bigger, badder version of the original “Fight Gone Bad” workout. At one time a score of 300 on FGB was the gold standard (like a sub 3 min Fran), and 400 was reserved for just a couple athletes around the world. Fight Club will bring elite athletes back to that originally intended stimulus, while preserving the movement patterns of FGB.

-Coaches staggering starting positions so all athletes can use the bikes, and boxes
-Old Bike= .8 of Cals
Cash Out
A) Bench or Floor Press 4×8-10
B) Band Pull through 4×30

Tuesday

Tuesday

Hang Power Snatch (7×3)
-Add wt. EA set up to challenging set
-Keep feet flat as long as possible
-Above the knee on all hang snatches
Metcon (AMRAP – Rounds and Reps)
“Open 11.1 Hang Remix”
AMRAP 10
15 Hang Power Snatch 75/55#
30 Double Unders

L3: 65/45# , :30DU
L2: 55/35#
L1: Hang DB Snatch, 60 SU

-Choose wt for snatches to be light
-Should be able to cycle and/or muscle snatch most of the way
After Party
A) Above the eyes band pull apart 4×25
B) Chest supported row 4×15

Monday

Monday

Front Squat+ Back Squat (4+4)
-Every 3:00 for 5 sets
-Heavier than last time
Stiffler (Time)
“Stiffler”
For time:
500m Row
Then
100 Walking Goblet Lunges 70/53#

L3: 53/35#
L2: 35/26#
L1: 10 Burpees

Everytime you break up the lunges a 15 burpee penalty is assessed
Accessories
A) Monster Walks 3x 1:00
B) Single leg elevated bridge 3x 25 ea

Sunday

Sunday

Metcon (Time)
Row intervals
3 Rounds
200m, 400m, 600m, 800m
Rest 1:00 Between each effort and 2:00 Between sets

Saturday

Saturday

Masters Down and Back Chipper (AMRAP – Reps)
CrossFit Games 19
Master’s Down and Back Chipper
16-17 / 35-49 Divisions (Partner Edition)
AMRAP 30
800-m run
30 Handstand push-ups
30 Dumbbell thrusters
30 Box jump-overs
30 Power cleans
30 Box jump-overs
30 Dumbbell thrusters
30 Handstand push-ups
800-m run
♀ 25-lb. DBs, 20-in. box, 125-lb. cleans
♂ 35lb. DBs, 24-in. box, 185-lb. cleans

-Split all the work including Run
-Run counts for 80 reps

Friday

Friday

Metcon (AMRAP – Reps)
“Pullup Builder”
3 Rounds
Max Unbroken Pullups
Rest :90 exactly between sets

L2: Banded, Negatives, Inverted Rows
L1: Ring Row

-Score for workout is total reps but I want to see you max for the day
-There will be a benchmark score too
Fit Test: Max Pull-ups
Max set of pull-ups:
-either kipping, butterfly, or least resistance band
Metcon (Time)
“Fire Bell”
4 Rounds
16 KB Swings (70,53)
200m Run

L2: 53/35#
L1: 3 RDS


Fit Camp

Fit Camp

Warm-up
3 rounds
100m Bearhug Carry (use sandbag, stone or heavy wb)
50ft Handstand walk/ 100ft bear crawl
25 Sit ups
10 Squat jumps
Time cap 12 min
Metcon (Time)
“Team Big Chip”
Teams of 2
50 D-ball to Shoulder 50/30
50 Box Jump Over 30/24
50 Bear hug D-ball Squats
50 Wall Ball Sit Ups 20/14
30 Burpees
30 Wall Ball Sit Ups
30 Bear hug D-ball Squats
30 Box Jump Overs
30 D-ball to Shoulder
800m Run (together)

-Split up all the reps, must run together at the end
Time Cap: 30 min
Mobility
Class ROMWOD
or
Coach led foam roll

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