Friday, November 22, 2019

CrossFit

Performance

“Handstanding Helen”
3 Rounds for Time:
400m Run
21 Handstand Push ups
12 Pull ups

Every 4 min for 2 sets:
200m Farmer’s Carry
20 V-ups

Intermediate

3 Rounds for Time:
400m Run
12-15 Handstand Push ups
8 Pull ups ot 12 Banded Pull ups

Every 4 min for 2 sets:
200m Farmer’s Carry
20 Single Leg V-ups

Fitness

3 Rounds for Time:
300m or 200m Run
21 Pike HSPU from Ground or Box
12 Jumping Pull ups

Every 4 min for 2 sets:
200m Farmer’s Carry
20 Jack Knives

Resolution Burn

EMOM for 12min, alt between:
50sec Wall Sit
50sec Plank to Push Ups
50sec Step Ups, alt legs

AMRAP in 15min of:
15cal Ski Erg
15 KB SDHP
15 Weighted Sit-Ups, 15#/10#

Resolution30

AMRAP in 5min of:
10 Overhead Lunges with plate
12 V-Ups

Rest 1min

AMRAP in 5min of:
10 Ground to Overhead with plate
12 Russian Twists with plate

Rest 1min

AMRAP in 5min of:
10 Weighted Sit-Ups with Plate
10 Ring Rows

Thursday, November 21,2019

CrossFit

Performance

5x 2 Power Clean + 6 Front Rack Lunge (3/side)
*Every 90 sec

4 Rounds for Reps:
1 min of Power Cleans 155/105
1 min of Front Rack Lunges 155/105
Rest 1 min

Intermediate

5x 2 Power Clean + 6 Front Rack Lunge (3/side)
*Every 90 sec

4 Rounds for Reps:
1 min of Power Cleans 115/75
1 min of Front Rack Lunges 115/75
Rest 1 min

Fitness

7 min AMRAP:
2 Power Cleans
10 Front Rack Lunges
12 V-ups

4 Rounds for Reps:
1 min of Power Cleans 65/45
1 min of Front Rack Lunges 65/45
Rest 1 min

Resolution Burn

AMRAP in 30min of:
500m Row
10 Devil’s Press
400m Run
10 DB Thrusters

Wednesday, November 20, 2019

CrossFit

Performance

3 Rounds for Time:
21-15-9
21 Box Jumps 24/20
18 Kettlebell Swings 70/53
15 Toes 2 Bar

Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank

Intermediate

3 Rounds for Time:
21 Box Jumps 24/20
18 Kettlebell Swings 53/35
15 Toes 2 Parallel or 9 Toes 2 Bar

Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank

Fitness

3 Rounds for Time:
18 Box Jumps YL: 20/16 Brea: 18/12
15 Kettlebell Swings 35/26
12 Hanging Knee Raises or Leg Raises to Post

Every 3 min for 3 sets:
16 Goblet or Bodyweight Box Step Down (8/side)
40 sec Plank Hold

Resolution Burn

3 Rounds of:
45sec Side Plank
15sec Rest
45sec Side Plank
15sec Rest
45sec Russian Twists
15sec Rest
45sec Shot Guns
15sec Rest

6 Rounds For Time of:
12 Pull-Ups
12 Push-Ups
12/10 Assault Bike Calories
(18min time cap)

Resolution30

5 Rounds For Time of:
200m Run
21 Box Jumps/Step Ups
200m Row
21 Double Unders/42 Single Unders

Tuesday, November 19, 2019

CrossFit

Performance

4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom

Every 2:30 for 4 sets:
15/12 Calorie Row or Bike
20 Overhead Squats 75/55
*Alternate Rounds on the Rower and Bike

Intermediate

4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom

Every 2:30 for 4 sets:
12/9 Calorie Row or Bike
15 Overhead Squats 75/55

*Alternate rounds on the Rower and Bike

Fitness

7 min AMRAP:
6 Overhead Squat
20 Side Bridges (10/side)
7/5 Cal Bike or Row

Every 2:30 for 4 sets:
10/7 Calorie Row or Bike
12 Overhead Squats 45/35

*Alternate Rounds on the Rower and Bike

Resolution Burn

EMOM for 16min, alt between:
16 Hip Extensions with tempo
16 1 + 1/4 Glute Bridges with DB
16 Reverse Lunges
16 V-Ups

AMRAP in 10min of:
10 Ring Rows
20 Air Squats
30 Jump Rope

Monday, November 18, 2019

CrossFit

Performance

5×5 Deadlift
*Every 90 sec

15 min AMRAP:
7 Deadlifts 275/175
20 Push ups
3/2 Strict Ring Muscle ups

Intermediate

5×5 Deadlift
*Every 90 sec

15 min AMRAP:
7 Deadlifts 225/155
20 Push ups
3 Strict Ring Muscle ups off box or 6 Strict Ring Dips

Fitness

7 min AMRAP:
5 Deadlifts or 10 KB Deadlifts
150m Ski
20 Mountain Climbers

15 min AMRAP:
7 Deadlifts 135/95 or KB Deadlifts 70/53
15 Push ups
6 Banded Ring Dips or Parallette Dips

Resolution Burn

Every 5min for 25min, complete:
400m Run
20 Box Jumps
20 Burpees

Then,

EMOM for 6min, complete:
45sec Sit-Ups
45sec Plank Hold

Resolution30

EMOM for 15min complete:
10cal Assault Bike (or 50sec ME)
20 KB SDHP
20 Goblet Squats

For Time:
50 Burpees (or 5min ME)

Saturday, November 16, 2019

CrossFit

Performance

With a Partner…

2 Rounds for Time:
120 Kettlebell Swings 53/35
60 Toes 2 Bar
60 Front Squats 115/75
12 Rope Climbs

*Break up work with Partner anyway as long as work is split up evenly

Intermediate

With a Partner…

2 Rounds for Time:
120 Kettlebell Swings 44/26
60 Toes 2 Parallel
60 Front Squats 95/65
8 Rope Climbs

*Break up work with Partner anyway as long as work is split up evenly

Fitness

With a Partner…
2 Rounds for Time:
100 Kettlebell Swings 35/18
50 Leg Raises to Post
50 Front Squats 65/45
30 Strict Pull ups

*Break up work with Partner anyway as long as work is split up evenly

Friday, November 15, 2019

CrossFit

Performance

5 Rounds for Time:
15 Sumo Deadlift High Pulls 95/65
15 Wall Balls 30/20

Every 3 mins for 3 sets:
12 Bulgarian Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts

Intermediate

5 Rounds for Time:
12 Sumo Deadlift High Pulls 95/65
15 Wall Balls 20/14

Every 3 mins for 3 sets:
12 Bulgarian Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts

Fitness

5 Rounds for Time:
15 Sumo Deadlift High Pulls BB: 45/35 or KB: 44/35
15 Wall Balls YL: 10/4 Brea: 10/6

Every 3 mins for 3 sets:
12 Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts

Resolution Burn

2 Rounds For Time:
1 mile run
50′ Overhead Walking Lunges
30 Hip Extensions
50′ Overhead Walking Lunges
30 Russian KB Swings

Resolution30

AMRAP in 20min of:
200m Run
20 Burpees
20 KB Deadlifts

Thursday, November 14, 2019

CrossFit

Performance

3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Intermediate

3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups (Parallel)
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Fitness

3 Rounds for Reps:
90 sec of Single Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of ABMAT Sit ups (Straight Leg)
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Resolution Burn

AMRAP in 9min of:
9cal Assault Bike
18 KB SDHP

Rest 1:30

AMRAP in 9min of:
9 KB Box Step Ups, ea leg, alt legs
36 Double Unders

Rest 1:30

AMRAP in 9min of:
9 KB Goblet Squats
18 V-Ups

Wednesday, November 13, 2019

Image: Last years Turducken Stations!

CrossFit

Performance

Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)

12 min AMRAP:
12 Pistols, Alt Legs
9 Burpees
3 Squat Snatches 175/125

Intermediate

Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)

12 min AMRAP:
12 Assisted Pistols, Alt Legs
9 Burpees
3 Squat Snatches 115/75

Fitness

7 min AMRAP:
6 Squat Snatch or 10 DB Snatch
150m Run
15 sec Side Plank per side

12 min AMRAP:
15 Air Squats
9 Burpees
6 Squat Snatches 45/35 or 10 DB Snatch 35/20

Resolution Burn

Every 4min for 16min, complete:
20 DB Bent Over Rows
20 DB Floor Press
20 DB Tricep Extension
20 Tall Plank Shoulder Taps

AMRAP in 12min of:
300m Row
15 DB Clean and Jerk
15 Ring Rows

Resolution30

EMOM for 12min, alt between:
200m Row
16 DB Step Ups, 8ea leg
16 DB Push Press

AMRAP in 5min of:
15 Jumping Pull-Ups
15 Sit-Ups
*Goal is a sprint 4-5 Rounds (30sec/exercise)

Tuesday, November 12, 2019

CrossFit

Performance

10 Rounds for Time:
3 Bar Muscle ups
7 V-ups
10 Handstand Push ups

Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 60/40
40 Straight Arm Pulldowns w/ Band

*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20

Intermediate

10 Rounds for Time:
3 Jumping Bar Muscle ups or 6 Chest 2 Bar Pull ups
8 Single Leg V-ups
6 Handstand Push ups

Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 50/35
40 Straight Arm Pulldowns w/ Band
*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20

Fitness

10 Rounds for Time:
6 Modified Pull ups or Ring Rows
8 Jack Knives
10 Seated DB Shoulder Press (from ground)

Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 40/25
30 Straight Arm Pulldowns w/ Band

*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20

Resolution Burn

EMOM for 8min, alt between:
40sec Banded Glute Bridges
40sec Slow Hip Extensions

5 Rounds For Time of:
300m Ski Erg
20 Push Ups
30 Sit-Ups
20 KB SDHP

Monday, November 11, 2019

CrossFit

“Arbate”
For Time:
1 Mile Run
21 Clean and Jerks 155/105
800m Run
21 Clean and Jerks 155/105
1 Mile Run

Intermediate

For Time:
1 Mile Run
21 Clean and Jerks 125/85
800m Run
21 Clean and Jerks 125/85
1 Mile Run

Fitness

For Time:
1200m Run
21 Clean and Jerks 65/45
600m Run
21 Clean and Jerks 65/45
1200m Run

Resolution Burn

Every 5min for 25min, complete:
400m Run
30 DB Thrusters
15 Burpees
*Rest Remaining Time of 5min, if done early – modify as needed to get at least a 30sec rest.

2 Rounds of:
1:30min Plank Hold
Rest 30sec
30sec Hollow Hold
30sec Rest

Resolution30

Buy In: 100 Double-Unders/150 Single-Unders

3 Rounds of:
10 Devil’s Press
20 Goblet Squats
300m Ski Erg

Cash Out: 100 Double-Unders/150 Single-Unders

Saturday, November 8, 2019

CrossFit

Performance

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 50/35
12 DB Overhead Lunge (Partner A) 50/35
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)

*Every 5 min perform 50/40 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round”

Intermediate

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 40/25
12 DB Overhead Lunge (Partner A) 40/25
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)

*Every 5 min perform 45/36 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round

Fitness

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 20/15
12 DB Lunge (Partner A) 20/15
12 DB Push Press (Partner B)
12 DB Lunge (Partner B)

*Every 5 min perform 40/32 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps; DB PP and DB OH on one side = 1 Round

Friday, November 8, 2019

CrossFit

Performance

3 Deadlifts, every 90sec for 9 mins (6 sets)

Every 4 min for 7 sets:
15 GHD Sit ups
15 Deadlifts 185/135
18/15 Calorie Assault Bike

*Each round is for time
*Whiteboard will record fastest and slowest intervals

Intermediate

3 Deadlifts, every 90sec for 9 mins (6 sets)

Every 4 min for 7 sets:
15 GHD Sit ups to Parallel
15 Deadlifts 135/95
18/15 Calorie Assault Bike

*Each round is for time
*Whiteboard will record fastest and slowest intervals

Fitness

8 min AMRAP:
10 KB Deadlifts
10 Glute Bridges
30 sec Plank Hold

Every 4 min for 7 sets:
15 KB Deadlifts, 70#/53#
20 ABMAT Sit ups
15/12 Calorie Assault Bike

*Each round is for time
*Whiteboard will record fastest and slowest intervals

Resolution Burn

EMOM for 8min, alt between:
20 V-Ups
50sec Plank Hold

5 Rounds For Time of:
500m Row
20 DB Push Press
50 Double-Unders or 75 Singles

Thursday, November 7, 2019

CrossFit

Performance

5×1 Hang Power Snatch + 1 Hang Snatch
*Every 90 sec

For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
*5 Lateral Burpees over bar between each set of Hang Power Snatches

Intermediate

5×3 Hang Power Snatch
*Every 90 sec

For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55
*5 lateral Burpees between each set of Hang Power Snatches

Fitness

6 min AMRAP:
10 DB Hang Power Snatch
20 Russian Twists w/ DB or Plate

5 Rounds for Time:
10 DB Snatch, alt arms
10 Burpees

Resolution Burn

EMOM for 16min, alt between:
40sec Pulse Squats
40sec Banded Glute Bridges
40sec Reverse Lunges
40sec KB Deadlift

Rest 4min

AMRAP in 10min of:
10 Burpees
10 KB Swings, 53#/35#

Wednesday, November 6, 2019

CrossFit

Performance

EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Rock

6 Rounds for Reps of:
In a 1 min Window…
35 Double Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Intermediate

EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Hold

6 Rounds for Reps of:
In a 1 min Window…
30 sec of Double Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Fitness

EMOM for 15 min:
1) 5 Back Squats or 10 Goblet Squats
2) 15 Weighted Glute Bridges
3) 30sec Deadbug Hold

6 Rounds for Reps of:
In a 1 min Window…
50 Single Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Resolution Burn

1 mile Run
50 Step Ups, alt legs
50 ABMat
1200m Run
40 Step Ups, alt legs
40 ABMat Sit-Ups
800m Run
30 Step-Ups, alt legs
30 ABMat Sit-Ups
400m Run
20 Step-Ups, alt legs
20 ABMat Sit-Ups

Resolution30

EMOM for 16min, alt between:
50sec Wall Sit Hold with Plate Front Raises
50sec Mountain Climbers
50sec Plank Hold
50sec Jack Knives

Rest 1min, then:

For Time:
50 Burpees

Tuesday, November 5, 2019

CrossFit

Performance

4 Rounds for Time:
12 Knees to Elbow
20 Kettlebell Swings 70/53
12 Weighted ABMAT Sit ups 35/25
10 Strict Handstand Push ups

Every 3 min for 3 sets:
5 Strict Muscle Ups
150′ (Rt)Single Arm KB Front Rack Carry, 53/35
150′ (lft)Single Arm KB Front Rack Carry, 53#/35#

Intermediate

4 Rounds for Time:
12 Knee to Chest
20 Kettlebell Swings 53/35
12 Weighted ABMAT Sit ups 25/15
10 Strict Handstand Push ups to elevated surface

Every 3 min for 3 sets:
10 Tempo Strict Ring Dips
150′ (Rt)Single Arm KB Front Rack Carry 44#/26#
150′ (lft)Single Arm KB Front Rack Carry 44#/26#

Tempo=2 sec down, 1 sec pause @ bottom, 1 sec up, 1 sec pause @ top

Fitness

4 Rounds for Time:
30 ABMAT Sit ups
20 Russian Kettlebell Swings 35/26
10 Pike HSPU from the Ground or Box

Every 3 min for 3 sets:
15 DB Tricep Extensions
150′ (Rt)Single Arm KB Front Rack Carry 35#/18#
150′ (lft)Single Arm KB Front Rack Carry 35#/18#

Resolution Burn

5 Rounds For Time of:
15 cal Ski Erg
15 Push Ups
15 Parallete Dips
15 DB Shoulder Press

5min Transition

EMOM for 12min, alt between:
20 DB Bent Over Row
20 Banded Tricep Extensions
20 Bicep Curls

Monday, November 4, 2019

CrossFit

Performance

3 Thrusters every 90sec for 9 mins (6 sets)

20 min AMRAP:
300m Run
10 Box Jumps 30/24
5 Thrusters 165/115

Intermediate

3 Thrusters every 90sec for 9 mins (6 sets)

20 min AMRAP:
300m Run
10 Box Jumps 24/20
5 Thrusters 115/75

Fitness

9 min AMRAP:
5 DB Thrusters
10 V-ups or Jack Knives
150m Run

20 min AMRAP:
200m Run
10 Box Jumps/Step Ups YL: 20/16 Brea: 18/12
10 DB Thrusters 35#/20#

Resolution Burn

Every 3:30min for 14min, complete:
10 alt single leg deadlifts with KB or DBs
10 DB or KB Split Squats, ea leg
10 Tempo Barbell Good Mornings
(3sec down, stand regular speed)
*transition with about a 30sec rest to maintain best quality in movements*

3min Transition

Tabata (11min, 3min ea station with 1min rest between):
Assault Bike
Mountain Climbers
Russian Twists

Resolution30

AMRAP in 6min of:
150m Row
15 Push-Ups

Rest 1min

AMRAP in 6min of:
15 Ring Rows
15 Plank to Push Up

Rest 1min

AMRAP in 6min of:
15 Sit-Ups
15 Jumping Squats

Saturday, November 2, 2019

Crossfit

Performance

With a Partner…

20 Rounds for Time:
14 DB Snatch (7 R/7 L) 50/35
7 Chest 2 Bar Pull ups
7 Deficit Handstand Push ups 8″”/5″”

*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds

Intermediate

With a Partner…

20 Rounds for Time:
14 DB Snatch (7 R/7 L) 40/25
7 Pull ups
7 Handstand Push ups

*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds

Fitness

With a Partner…

20 Rounds for Time:
14 DB Snatch (7 R/7 L) 25/15
7 Modified Pull ups
7 Pike Handstand Push ups (Ground or Box)

*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds

Friday, November 1, 2019

CrossFit

Performance

10 min AMRAP:
300m Ski
60 Wall Balls 20/14

Every 3 min for 3 sets:
30 sec Static Hip Ext Hold
Rest 30 sec
1 min Weighted Plank Hold 25/15

Intermediate

10 min AMRAP:
300m Ski
60 Wall Balls 14/10

Every 3 min for 3 sets:
30 sec Static Hip Ext Hold
Rest 30 sec
1 min Weighted Plank Hold 15/10

Fitness

10 min AMRAP:
200m Ski
40 Wall Balls YL: 10/4 Brea: 10/6

Every 3 min for 3 sets:
30 sec Superman Hold on Ground
Rest 30 sec
1 min Plank Hold

Resolution Burn

With a continuously running clock

EMOM for 8 min, alternate between
50 sec wall sit
50 sec plank

Rest 3 min

Five rounds for time
400 meter run
20 hip extensions
30 goblet pulse squats

Resolution30

3 Rounds For Time of:
400m Run
20 KB SDHP
500m Row
20 KB Push Press, 10ea arm

Thursday, October 31, 2019

CrossFit

Performance

For Time:
50 Push ups
80 Double Unders
40 DB Box Step ups 50/35 24/20
60 Double Unders
25 Push ups
40 Double Unders
20 DB Box Step ups 50/35 24/20
20 Double Unders

Every 3 mins for 3 sets:
15 DB Floor Press
50 Bent Over Lateral Raises 5’s/2.5’s

Intermediate

For Time:
50 Push ups
60 Double Unders
40 DB Box Step ups 40/25 24/20
45 Double Unders
25 Push ups
30 Double Unders
20 DB Box Step ups 40/25 24/20
15 Double Unders

Every 3 mins for 3 sets:
15 DB Floor Press
50 Banded Pull Aparts

Fitness

For Time:
35 Push ups
120 Single Unders
30 DB Box Step ups 20/10 YL: 20/16 Brea: 18/12
90 Single Unders
20 Push ups
60 Single Unders
15 DB Box Step ups 20/10 YL: 20/16 Brea: 18/12
30 Single Unders

Every 3 mins for 3 sets:
15 DB Floor Press
35 Banded Pull Aparts

Resolution Burn

AMRAP in 9min of:
9 Lunges, ea leg
18 Hip Extensions
36 Flutter Kicks

Rest 1min

AMRAP in 9min of:
18 Plate GTO
27 Shot Guns
36 Mountain Climbers

Rest 1min

AMRAP in 9min of:
9 Lunges, ea leg
18 Plate GTO
27 Flutter Kicks
36 Mountain Climbers

Archived WODS

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