Zach Fletcher

11.2 – 11.7

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 –

Chipper Up and Down –

10 Cal Ski

20T2B

30 Push Ups

40 Ab Mat Sit Ups

50 Ball Slams

40 KBS

30 Double Leg Lifts

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 150m Ski Sprints

Workout 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Deck Power Clean – 6×2 – add weight each set

Push Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

40m EMOM –

1 – 15 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Burpees

5 – 12 Cal Bike

6 – 15 KBS

7 – 15 Ab Mat Sit Ups

8 – 10 Pull Ups

Workout 5 –

EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata

10.26-10.30

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 –

Break It Up However you Want –

200 Cal Bike

200 KBS

200 Box Step Overs

20 TGU’s – 10 per side

Workout 2 –

Land Mine Thrusters – 3×8 ea leg

Box Squat – 5×5

Body Row – 3×10

Green Band Good Mornings – 3×8

THEN –

Death By Wall Ball – start at 7

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

Workout 5 –

E3MOM for 15m

10 Back Squats (135/95)

10 Sit Up Get Ups

10 Push Ups

E3MOM for 15m

15 Cal Ski

7 Man Makers

10.19 – 10.23

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 –

5 Rounds for Time

10 C2B Pull Ups

20 Push Ups

30 KBS

40 Ab Mat Sit Ups

*rest 2m between each round

Post:

25 Sorinex Roll Outs

Workout 2 –

RDL – 3×8 (barbell load)

Dead Lift – 3×5

Arnold Press – 3×8

Dips – 3×10

THEN –

10+1, 9+2 …. 2+9, 1+10 of:

Strict T2B

Deck Rolls

Workout 3 –

40m EMOM

1. SKI ERG – 12/10 Cals

2. 15 Ball Slams

3. ROW – 12/10 Cals

4. 10 Sit Up Get Ups (35/25)

5. BIKE – 12/10 Cals

6. 12 Wall Ball Shots

7. CURVE run – 15 cals

8. 10 Burpees

Workout 4 –

Partner WOD:

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

Partner B – Go in order:

200m Farmer’s Carry

30 Box Step Overs

200m Farmer’s Carry

25 Ball Slams

200m Farmer’s Carry

40 Ab Mat Sit Ups

200m Farmer’s Carry

25 Wall Ball Shots

Workout 5 –

10 Rounds for Time

10 Burpees

10 Air Squats

10 Push Ups

10 Warrior Sit Ups

– post –

5m Wall Sits – 60s on 30s off.

10.12-10.16

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

10.5-10.9

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

9.28 – 10.2

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

9.21 – 9.25

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

9.14 – 9.18

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 –

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

9.11.20 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).

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 –

Chipper Up and Down –

10 Cal Ski

20T2B

30 Push Ups

40 Ab Mat Sit Ups

50 Ball Slams

40 KBS

30 Double Leg Lifts

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 150m Ski Sprints

Workout 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Deck Power Clean – 6×2 – add weight each set

Push Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

40m EMOM –

1 – 15 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Burpees

5 – 12 Cal Bike

6 – 15 KBS

7 – 15 Ab Mat Sit Ups

8 – 10 Pull Ups

Workout 5 –

EMOM for 10m – 10 Pull UpsEMOM for 10m – 10 Push UpsEMOM for 10m – 10 Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata

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 –

Break It Up However you Want –

200 Cal Bike

200 KBS

200 Box Step Overs

20 TGU’s – 10 per side

Workout 2 –

Land Mine Thrusters – 3×8 ea leg

Box Squat – 5×5

Body Row – 3×10

Green Band Good Mornings – 3×8

THEN –

Death By Wall Ball – start at 7

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

Workout 5 –

E3MOM for 15m

10 Back Squats (135/95)

EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Wall Ball Shots