Category: Uncategorized
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 –
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).
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
9.8-9-11
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
Labor Day – 9.7.2020
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
Bar GYM 