Author: Zach Fletcher

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

10 Rounds –

25 KBS

5 Pull Ups

10 Push Ups

10 Double leg lifts

Post:

5 x 150m Ski Sprints

Workout 2 –

Box Squat – 5-5-5-5-5

GHD – 3×8

Barbell RDL – 3×8

Body Row w/ 1s paus at the tip – 3×10

10m AMRAP

20 Cal Curve Run

12 Cal Ski

12 Cal Row

REPEAT UNTIL TIME EXPIRES

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

3 Rounds – not for time:

12 Cal Bike

7 KBS

5 HR Push Ups

WOD:

30 C&J for time (185/165/135/95/65)

Every Minute perform 5 burpees

– post –

Partner Farmer Walk – 3 total 300m laps

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

30m Time Cap –

100 Box Step Overs

100 G2OH (35/25)

100 Cal Bike

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Dead Lift – 5-5-5-5-5

OHS – 3×3

Supine Grip Bent Over Row – 3×8

T2B – 3×12-15

10m AMRAP

1 Burpee/1 Pull Up/1 Man Maker (45/25)

2 Burpee/2 Pull Up/2 Man Maker (45/25)

3 Burpee/3 Pull Up/3 Man Maker (45/25)

REPEAT UNTIL TIME EXPIRES

Workout 3 –

5K Row or Ski

Every 500m – get off and wall sit for 60s

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Danny

20m AMRAP:

30 Box Jumps (Step ups)

20 Push Press (115/95)

30 Pull Ups

– post –

4m Ab Mat Sit Ups – max reps

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

30m Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Box Squat – 5-5-5-5-3-3-3

Body Row – 3×10

Dips 3×10

OHS – 3×3

GHD Extensions – 3×8

7m AMRAP

7 Burpees

7 SA KB Snatches (per arm)

7 Air Squats

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

8 Rounds for Time

200m Farmer’s Carry

25 Cal Bike

15 Push Ups

10 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Daniel

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

– post –

25 Sorinex Roll Outs

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

30m Time Cap –

100 Pull ups

100 Push Ups

100 Air Squats

100 Ab Mat Sit Ups:

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

10 Sit Up Get Up

30-39 –

12 Cal Row

12 T-Pause Push Ups

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

E2MOM for 20 Rounds (40 total Minutes):

Repeat this Cycle:

1 – 10 Push Ups + 10 Pull Ups

2 – 10 Back Squats – 95/135/185/205

3 – 250m Ski

4 – 10 Arnold Press (35/25) + 5 GHD Extensions

5 – 10 G2OH (DB in each hand – 25/35) + 5 Deck Rolls

Workout 5 –

E5MOM for 6 Rounds

10 Burpees

20 Cal Bike

15 Ab Mat Sit Ups

5 C2B Pull Ups

10 Ball Slams

– post –

25 Sorinex Roll Outs

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

Deck Clean – 3-3-2-2-2

Hang Power Clean – 3×5

Clean Pulls – 3×3

HR Push Ups – 3×ME

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

12 Ball Slams

10 – 19 –

12 Cal Ski

12 Box Step Overs

20-29 –

15 Cal Curve

10 Burpees

30-39 –

12 Cal Row

18 Ab Mat sit Ups

Workout 3 –

Workout 3 –

30m Row For Distance*

*E3MOM perform 7 burpees

 – or –

30m Ride for Distance*

*E3MOM perform 12 pull Ups

 – or –

30m Ski for Distance*

*E3MOM perform 12 Box Step Overs

Workout 4 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 Pull Ups

50 OHS (45/35) – sub back squats

50 SA KB Snatches – 25 per arm

Workout 5 –

Partner WOD –

15m AMRAP – you go I go

Partner A: Sled Drive Down and Back

Partner B: Run 200m

Rest a couple minutes then:

1000m Farmer’s Carry – share the work, only one person can carry the weight at once – no sharing the load. 3 laps around the parking lot loop.

– post –

Tabata Flutter kicks

9.11 Memorial WOD

Going to switch up today’s workout. 9.11 is an important date for our country, one we should take time to remember and reflect. In honor of that, we’ll make sure to remember on the 19th anniversary and have the following workout (same warm up structure as usual).

FOR TIME:

2001m Row or Ski

11 Burpees

11 C2B Pull Ups

11 Heavy KBS

11 Deck Rolls

11 DB Thrusters (55/35)

11 T2B

11 DB Push Press (55/35)

11 Push Ups on DB

11 Box Jumps/step ups

2001m Row or Ski

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

Box Squats – 5×5 – 3×3

Body Rows w/ 1s Pause – 3×10

OHS – 3×10

Strict Pulls Ups – 3×ME

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

12 Thrusters (35/25 Bumb Bells)

10 – 19 –

12 Cal Ski

10 Renegade Row + push ups (35/25)

20-29 –

15 Cal Curve

10 G2OH (35/25)

30-39 –

12 Cal Row

10 Sit Up Get Up (DB Load 35/25)

Workout 3 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 Heavy KBS

50 T2B

50 Wall Ball Shots

Workout 4 –

E5MOM for 8 Rounds

10 Burpees

20 Cal Bike

15 Ab Mat Sit Ups

5 C2B Pull Ups

5 Deck Rolls

– post –

25 Sorunex Roll Outs

7:30 start time –

Warm-up – PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl x2

Inchworm x2

Spidey Lunge Walk x2

RDL Walk x2

Partner Chipper – share the work how you want…every 5MOM both partners run 200m

150 Wall Balls

125 KBS

100 Cal Row

75 Box Step Ups

50 Pull Ups

25 Burpees

-Post-

Stretch

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

Dead Lift – 5 – 5 – 5 – 3 – 3 – 3

Dips – 3×10

DB Arnold Press – 3×10

DB Step Back Lunges – 3×5 ea leg

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

15 G2OH (35/25)

10 – 19 –

12 Cal Ski

12 T2B

20-29 –

15 Cal Curve

10 Plate Squat w/ press (35/25)

30-39 –

12 Cal Row

10 Sit Up Get Up (35/25)

Workout 3 –

The Gauntlet

30m AMRAP of:

 1000m Row

50 Thrusters (45/35)

30 Pull Ups

then: 10 Rounds of:

3 Snatches (135/115/95/65)

15 Wall Ball Shots (20/14)

Then: CINDY

5 Pull Ups

10 Push Ups

15 Air Squats

*your score is the number of rounds of CINDY you complete

Workout 4 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 T2B

50 Body Rows

50 Box Step Overs

Workout 5 –

4 Rounds –

400m Run

Sled Drive Down and Back

25 Calorie Bike Ride

15 Ab Mat Sit Ups

10 HR Push Ups

5 Deck Rolls

– post –

Tabata Flutter kicks

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

Box Squat – 5 – 5 – 5 – 3 – 3 – 3

Body Rows – 3×10 w/ 1s pause at the top

OHS – 3×5

GHD Back Extension – 3×8

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 Burpees

10 – 19 –

12 Cal Ski

12 T2B

20-29 –

15 Cal Curve

10 Plate Squat w/ press

30-39 –

12 Cal Row

15 KBS

Workout 3 –

30m Row For Distance*

*E3MOM perform 7 burpees

 – or –

30m Ride for Distance*

*E3MOM perform 12 pull Ups

 – or –

30m Ski for Distance*

*E3MOM perform 12 Box Step Overs

Workout 4 –

4 Rounds –

400m Run

Sled Drive Down and Back

25 Calorie Bike Ride

10 SA KBS – 10ea side

10 HR Push Ups

– post –

Tabata Flutter kicks

Workout 5 –

30m AMRAP

200m Farmer’s carry

21 Ab Mat Sit Up

15 Dbl Leg Lifs

9 G2OH (45/35)

50 Dbl Unders (sub 20 cals on ski/bike/row)

POST:

Wall Sits – 60s on 30s off for 9m.