Tuesday, January 28, 2020

CrossFit

Performance

Jerk 3-3-3-2-2-1, Every 75sec

AMRAP in 15min of:
15 Knees to Elbow
15 Handstand Push Ups
15 DB Weighted Step Ups, 50#/35#, 24″/20″

Intermediate

Push Jerk 3-3-3-2-2-1, Every 75sec

AMRAP in 15min of:
15 Knees to Chest
15 ABMAT Handstand Push Ups
15 15 DB Weighted Step Ups, 35#/20#, 20″/16″

Fitness

5 Push Press + 30 Mountain Climbers, Every 75sec

AMRAP in 15min of:
15 Knee Raises
15 DB Push Press, 35#/20#
15 Step Ups, 20″/16″

Resolution Burn

For Time:

0-10min

30-20-10
Ski Erg
Plate Ground to Overhead

10-20

30-20-10
Burpees
Kettlebell Swings, 53#/35#

20-30

30-20-10
GHD Sit-Ups
Goblet Squat Lunges, 53#/35#

Monday, January 27, 2020

CrossFit

Performance

EMOM for 15min:
3 Overhead Squats
15 GHD Sit-Ups
25 Weighted Glute Bridges

For Time, reps of:
21-15-9-15-21
Overhead Lunges, 95#/65#
Pull-Ups

Intermediate

EMOM for 15min:
3 Overhead Squats
15 GHD Sit-Ups to Parallel
25 Weighted Glute Bridges

For Time, reps of:
21-15-9-15-21
Overhead Lunges, 75#/55#
Pull-Ups

Fitness

EMOM for 15min:
3 Overhead Squats
25 Sit-Ups
25 Glute Bridges

For Time, reps of:
21-15-9-15-21
Overhead Lunges, 15/10#
Banded Pull-Ups

Resolution Burn

Tabata
Assault Bike
Air Squat
Push Ups
Sit-Ups

EMOM for 12min, alt between:
45sec Hip Extension
45sec Plank Hold
45sec Flutter Kicks

Resolution30

For Reps:

0-7

AMRAP of:
10cal Ski Erg
10 Plate Ground to Overhead, 45#/25#

7-14

AMRAP of:
10 Jumping Pull Ups
10 Push-ups

14-21

AMRAP of:
10 Plate Overhead Lunges, 45#/25#
10 Burpees

Saturday, January 25, 2020

CrossFit

Performance

Partner WOD Saturday

On a continuously running clock

AMRAP in 6 min
ME Back Squat, 205#/135#

4 min Rest

AMRAP in 20min of:
12 Back Rack Lunges, 135#/95#
21 Push-Ups
12 C2B Pull Ups

* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Weighted Sit-Ups, 25#/15#

Intermediate

Partner WOD Saturday

On a continuously running clock

AMRAP in 6 min
ME Back Squat, 155#/105#

4 min Rest

AMRAP in 20min of:
12 Back Rack Lunges, 115#/75#
21 Push-Ups
12 Pull Ups

* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Weighted Sit-Ups, 15#/10#

Fitness

Partner WOD Saturday

On a continuously running clock

AMRAP in 6 min
ME Back Squat, 95#/65#

4 min Rest

AMRAP in 20min of:
12 Rack Lunges (Goblet hold), 35#/26# KB
15 Push-Ups
12 Jumping Pull Ups

* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Sit-Ups

Friday, January 24, 2020

CrossFit

Performance

EMOM for 7min:
1 Power Clean

4 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 115#/75#
400m Run
15 Power Cleans, 115#/75#

Intermediate

EMOM for 7min:
1 Power Clean

4 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 95#/65#
400m Run
15 Power Cleans, 95#/65#

Fitness

AMRAP in 7min of:
3 Power Clean + 30 Sit-Ups

4 Rounds For Time of:
300m Run
15 Sumo Deadlift High Pull, 55#/35#
300m Run
15 Power Cleans, 55#/35#

Resolution Burn

EMOM for 10min, complete:
10 Jumping Pull-Ups
10 Air Squats

Rest 1min

EMOM for 10min, complete:
15 KB SDHP, 53#/35#
15 Push Ups

Rest 1min

EMOM for 10min, complete:
20 DB Push Press
20 Sit-Ups

Resolution30

Tabata:
Ski Erg
DB Push Press
Russian KB Swings
Goblet Squats
Push Ups

*No rest between Stations*

Thursday, January 23, 2020

CrossFit

Performance

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
15/12cal Assault Bike
45sec ME Hanstand Walk

AMRAP in 9min of:
6 Pistols, ea leg
9 Shoulder to Overhead, 155#/105#
12 V-Ups

Intermediate

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
12/10cal Assault Bike
45sec Handstand Hold with shoulder taps (if possible)

AMRAP in 9min of:
6 Assisted Pistols, ea leg
9 Shoulder to Overhead, 115#/75#
12 Jack Knives

Fitness

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
10/8cal Assault Bike
45sec Tall Plank with Shoulder Taps

AMRAP in 9min of:
12 Air Squats
12 DB Push Press, 35#/20#
12 Jack Knives

Resolution Burn

3 Rounds of:
40sec on/20sec off
Side Plank, rt
Side Plank, lft
Mountain Climbers

5 Rounds For Time of:
15 DB Thrusters, 35#/20#
15 Box Jumps
15 Russian Twists, ea side
15cal Ski

Wednesday, January 22, 2020

CrossFit

Performance

Every 90sec for 5 sets:
2 Position Snatch (Knees, Hips)

4 Rounds For Time of:
24 Box Jumps, 24″/20″
12 Toes to Bar
6 Hang Power Snatch, 115#/85#
3 Rope Climbs

Intermediate

Every 90sec for 5 sets:
2 Position Snatch (Knees, Hips)

4 Rounds For Time of:
24 Box Jumps, 20″/16″
12 Toes to Parallel
6 Hang Power Snatch, 95#/65#
24 Ring Rows

Fitness

Every 90sec for 5 sets:
2 Power Hang Snatch + 2 OHS + 150m Run

4 Rounds For Time of:
24 Step Ups, 20″/16″
12 Knee Raises
6 Hang Power Snatch, 75#/55#
12 Ring Rows

Resolution Burn

AMRAP in 30min of:
20/17cal Assault Bike
20 Kettlebell Swings, 53#/35#
20 Push Ups

*Every 5min, complete 20 Goblet Squats, pick back up where you left off

Resolution30

For Time:
50cal Row

Then,

5 Rounds of:
15 Jumping Pull-Ups
15 Burpees

50cal Assault Bike

Tuesday, January 21, 2020

CrossFit

Performance

Every 90sec, 3 Rounds:
300m Row
30 GHD Sit-Ups
60 Double Unders
300m Ski
30 Kettlebell Swings, 70#/53#

Cash Out:

Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows

Intermediate

Every 90sec, 3 Rounds:
300m Row
30 GHD Sit-Ups to Parallel
30 Double Unders
300m Ski
30 Kettlebell Swings, 53#/35#

Cash Out:

Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows

Fitness

Every 90sec, 3 Rounds:
250m Row
30 Sit-Ups
80 Single Unders
250m Ski
30 Russian Kettlebell Swings, 35#/26#

Cash Out:

Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows

Resolution Burn

For Time:

1 mile Run

Then,

5 Rounds of:
40 Double Unders
30 Sit-Ups

Then,

1 mile Run

Monday, January 20, 2020

CrossFit

Performance

6×3 Tempo Front Squats, every 90sec (heavier than 2 weeks ago)

For Time:
21 Thruster, 95#/65#
21 Lateral Bar Burpees
21 Pull-Up
15 Thruster, 115#/75#
15 Lateral Bar Burpees
15 C2B Pull-Up
9 Thruster, 135#/95#
9 Lateral Bar Burpees
9 Bar Muscle Up

Intermediate

6×3 Tempo Front Squats, every 90sec (heavier than 2 weeks ago)

For Time:
21 Thruster, 75#/55#
21 Lateral Bar Burpees
21 Pull-Up
15 Thruster, 95#/65#
15 Lateral Bar Burpees
15 C2B Pull-Up
9 Thruster, 115#/75#
9 Lateral Bar Burpees
9 Banded Bar Muscle Up

Fitness

AMRAP in 8min of:
5 Temp Front Squats
150m Run

For Time:
21 Thruster, 75#/55#
21 Burpees
21 Pull-Ups
15 Thruster, 95#/65#
15 Burpees
15 Pull-Ups
9 Thruster, 115#/75#
9 Burpees
9 Pull-Ups

Resolution Burn

EMOM for 15min, alt between:
45sec Temp Hip Extensions
45sec Plank Hold
45sec Hollow Hold/Dead Bug Hold

AMRAP in 15min of:
500m Row
15 Burpees with Jump over Erg

Resolution30

AMRAP in 20min of:

Buy In: 1 mile Run

In remaining time, complete AMRAP of:
30 Double-Unders
25 Sit-Ups
20 Air Squats

Saturday, January 18, 2020

CrossFit

Performance

With a partner, alt rounds:

AMRAP in 12min of:

8 Jerks, 165#/115#
8 Bar Facing Burpees

Rest 1min

AMRAP in 12min of:

10 Assault Bike Calories
20 Push Ups

Rest 1min

AMRAP in 12min of:

36 Double-Unders
12 Single Arm DB Push Press, ea arm, 50#/35#

Intermediate

With a partner, alt rounds:

AMRAP in 12min of:

8 Jerks, 115#/75#
8 Bar Facing Burpees

Rest 1min

AMRAP in 12min of:

10 Single Arm DB Push Press, ea arm, 35#/20#
10 Assault Bike Calories

Rest 1min

AMRAP in 12min of:

12 Single Arm, Hang Snatch, ea arm, 35#/20#
12 Push Ups

Fitness

With a partner, alt rounds:

AMRAP in 12min of:

8 Jerks, 75#/55#
8 Burpees

Rest 1min

AMRAP in 12min of:

10 Single Arm DB Push Press, ea arm, 20#/10#
10 Assault Bike Calories

Rest 1min

AMRAP in 12min of:

12 Single Arm, Hang Snatch, ea arm, 20#/10#
12 Push Ups

Friday, January 17, 2020

CrossFit

Performance

Every 90sec for 5 sets:
2 Position Clean (Knees, Hips)

For Time, reps of 21-18-15-12-9
Hang Power Clean, 125#/85#
Wall Balls, 20#/14#
Pull Ups

Intermediate

Every 90sec for 5 sets:
3 Position Clean (Floor, Knees, Hips)

For Time, reps of 21-18-15-12-9
Hang Power Clean, 95#/65#
Wall Balls, 14#/10#
Pull Ups

Fitness

AMRAP in 7min of:
3 Position Power Clean + 3 Front Squats
150m Run

7 Rounds For Time of:
10 Hang Power Clean, 65#/45#
10 Wall Balls, 14#/10#
10 Banded Pull Ups

Resolution Burn

For Time:

2k Row

Then,

3 Rounds of:
30 KB Swings, 53#/35#
30 Goblet Squats
30 Push Ups

Then,

1 mile Run

Resolution30

Tabata:
Pull-Ups
Assault Bike
Push-Ups
Russian KB Swings
Sit-Ups

*One Exercise Flows Right into the next*

Thursday, January 16, 2020

CrossFit

Performance

EMOM for 7min:
1 Snatch

3 Rounds of (With a continuously running clock, alt between):
GHD Sit-Ups (reps)
Row (cals)
Deficit HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 50#/35# (reps)
Rest

1min at each station on the call of rotate move to next station

Intermediate

EMOM for 7min:
1 Power Snatch

3 Rounds of (With a continuously running clock, alt between):
Sit-Ups (reps)
Row (cals)
HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 35#/20# (reps)
Rest

1min at each station on the call of rotate move to next station

Fitness

AMRAP in 7 min
1 power snatch + 2 overhead squats
20 jack knife sit-ups

3 Rounds of (With a continuously running clock, alt between):
Sit-Ups (reps)
Row (cals)
Box HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 20#/10# (reps)
Rest

1min at each station on the call of rotate move to next station

Resolution Burn

Every 3min, for 5 sets, complete:
15 Hip Extensions
20 Alt Single Leg Deadlifts with DBs
25 DB Weighted Glute Bridges

AMRAP in 12min of:
12 Box Jumps
12 KB Sumo Deadlift, 70#/53#
24 Sit-Ups

Wednesday, January 15, 2020

CrossFit

Performance

EMOM for 12min, alt between:
3 Deadlifts
30sec Hollow Rock
20 Weighted Glute Bridges

4 Rounds For Time of:
10 Deadlifts, 245#/175#
12 Toes to Bar
400m Run

Intermediate

EMOM for 12min, alt between:
3 Deadlifts
30sec Hollow Hold
20 Weighted Glute Bridges

4 Rounds For Time of:
10 Deadlifts, 185#/115#
12 Toes to Parallel
400m Run

Fitness

EMOM for 15min, alt between:
3 Deadlifts
30sec Deadbug
20 Glute Bridges

4 Rounds For Time of:
10 Deadlifts, 115#/75#
12 Knee Raises
300m Run

Resolution Burn

EMOM for 15min, alt between:
200m Row
10 Burpees with Jump Over Rig
15 V-Ups

AMRAP in 15min of:

Buy In:
1 mile Run

In remaining time, AMRAP of:
15 DB Push Press, 35#/20#
15 DB Bent Over Rows, 35#/20#

Resolution30

EMOM for 10min:
50sec Weighted Wall Sit (DB)
50sec Plank to Push Up

Immediately into,

AMRAP in 10min:
10 DB Snatches, alt arms
10 V-Ups or Jack Knives
10 DB Goblet Squats

*Use the same DB for Wall Sit, Snatches and Squats

Tuesday, January 14, 2020

CrossFit

Performance

5×5 Push Press, every 75sec

“Jack”
AMRAP in 20 minutes
10 Push Presses 115#/75#
10 Kettlebell Swings 53#/35#
10 Box Jumps 24″/20″

Intermediate

5×5 Push Press, every 75sec

AMRAP in 20 minutes
10 Push Presses 95#/65#
10 Kettlebell Swings 35#/26#
10 Box Jumps 20″/16″

Fitness

Every 1:15 x 5 sets:
3 Push Press + 45sec Plank Hold

AMRAP in 20 minutes
10 DB Push Presses 35#/20#
10 Russian Kettlebell Swings 35#/26#
10 Step Ups 20″/16″

Resolution Burn

AMRAP in 10min of:
10cal Assault Bike
30 Double-Unders

Rest 2min

AMRAP in 10min of:
10 Overhead Plate Lunges, ea leg 45#/25#
30 Russian Twists

Rest 2min

AMRAP in 10min of:
10cal Ski Erg
30 Ground to Overhead

Monday, January 13, 2020

CrossFit

Performance

6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 135#/95#
8 Lateral Bar Over Burpees
4 Ring Muscle Ups

Intermediate

6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 95#/65#
8 Lateral Bar Over Burpees
8 Ring Dips

Fitness

AMRAP in 8min of:

Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand + 150m Run

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 65#/35#
8 Burpees
8 Strict Banded Ring Dips

Resolution Burn

2 Rounds of:
1min Plank
15sec Rest
30 sec Side Plank
15sec Rest
30 sec Side Plank
30sec Rest

AMRAP in 20min of:
10 Jumping Pull-Ups
20 Air Squats
10 Push-Ups
20 Sit-Ups

Resolution30

AMRAP in 20min of:
300m Row
15 Burpees
300m Ski
15 DB Thrusters

Saturday, January 11, 2020

CrossFit

Performance

With a Partner…

AMRAP in 30min of:
3 Power Cleans, 185#/125#
6 Weighted DB Step Up, alt legs, ea leg, 50#/35#
12 Handstand Push Ups

*Partners alt rounds, Every 5min, both partners complete 15 weighted (25/15#) AbMat sit-up, both must finish before rounds begin again*

Intermediate

With a Partner…

AMRAP in 30min of:
3 Power Cleans, 125#/85#
6 Weighted DB Step Up, alt legs, ea leg, 35#/20#
12 ABMAT Handstand Push Ups

*Partners alt rounds, Every 5min, both partners complete 15 weighted (15/10#) AbMat sit-ups, both must finish before rounds begin again*

Fitness

With a Partner…

AMRAP in 30min of:
3 Power Cleans, 65#/35#
6 Step Ups, ea. leg
12 Single Arm DB Push Press, ea arm

*Partners alt rounds, Every 5min, both partners complete 12 AbMat sit-ups, both must finish before rounds begin again*

Friday, January 10, 2020

CrossFit

Performance

EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups

AMRAP in 14min of:
28 Kettlebell Swings, 50#/35#
14 Burpees
2 Rope Climbs

Intermediate

EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups

AMRAP in 14min of:
28 Kettlebell Swings, 35#/26#
14 Burpees
7 Strict Pull Ups

Fitness

EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups

AMRAP in 14min of:
28 Russian Kettlebell Swings, 35#/26#
14 Burpees
14 Ring Rows

Resolution Burn

5x500m Row Sprints, every 3min

AMRAP in 15min of:
15 DB Thrusters
30 Double Unders
15cal Ski

Resolution30

20min Time Cap

Buy In:
1 mile run

In Remaining Time, complete:
AMRAP of:
40 Double-Unders
20 Russian Swings
10 DB Thrusters

Thursday, January 9, 2020

CrossFit

Performance

5×1 Snatch Balance +2 OHS, Every 75sec

“Nancy”
5 Rounds For Time of:
400m Run
15 Overhead Squats, 95#/65#

Intermediate

5×1 Snatch Balance +2 OHS, Every 75sec

5 Rounds For Time of:
400m Run
15 Overhead Squats, 75#/45#

Fitness

Every 1:15 complete:
3 Overhead Squats + Plank Hold for remaining time

5 Rounds For Time of:
300m Run
15 Overhead Squats, 45#/25#

Resolution Burn

AMRAP in 30min of:
400m Run
30 Plate Overhead Lunges, 35#/25#
20 Russian KB Swings, 53#/35#
10 Burpees to Plate (jump to plate after burpee)

Wednesday, January 8, 2020

CrossFit

Performance

E(1:30)MOM for 30min, alt between (75sec on/15sec transition) (4 total rounds):

Row (Calories)

Double Unders (Reps)

Ski (Calories)

Box Jumps, 24″”/20″” (Reps)

Assault Bike (Calories)

Intermediate

E2MOM for 30min, alt between (75sec on/15sec transition):

Row (Calories)

Double Unders (Reps)

Ski (Calories)

Box Jumps, 20″”/16″” (Reps)

Assault Bike (Calories)”

Fitness

E2MOM for 30min, alt between (75sec on/15sec transition):

Row (Calories)

Single Unders (Reps)

Ski (Calories)

Step Ups, 20″”/16″” (Reps)

Assault Bike (Calories)

Resolution Burn

EMOM for 9min, alt between:
45sec DB Glute Bridges (use same weight for Step Ups)
20 Hip Extensions
20 Jack Knives

4 Rounds For Time of:
400 Meter run
20 Ground Plate to Overhead
20 Box Step Ups w/DB

Resolution30

EMOM for 20min, alt between:
45sec Row
45sec DB Weighted Wall Sit
45sec Hip Extension
45sec Plank Hold
45sec DB Push Press

Tuesday, January 7, 2020

CrossFit

Performance

E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups
200m Farmer Carry

For Time:
21-15-9
Sumo Deadlift High Pull, 115#/75#
Chest-to Bar Pull-Ups

Intermediate

E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups to Parallel
200m Farmer Carry

For Time:
21-15-9
Sumo Deadlift High Pull, 75#/55#
Pull-Ups

Fitness

AMRAP in 16min of:
5 Sumo Deadlifts
25 ABMAT Sit-Ups
200m Farmer Carry

For Time:
3 Rounds For Time of:
20 KB Sumo Deadlift High Pull, 53#/35#
15 Pull-Ups

Resolution Burn

3 Rounds of:
40sec Work/20sec Rest:
Mountain Climbers
Side Plank, rt
Side Plank, lft

EMOM for 16min, complete:
Wall Balls
Push Ups
KB SDHP, 53#/35#
Sit-Ups

*with a continuously running clock, move from one exercise to the next EMOM, calculate total number of reps completed.

Monday, January 6, 2020

CrossFit

Performance

6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 9min of:
3 Front Squats, 205#/135#
6 Toes to Bar
9 Strict Handstand Push Ups

Intermediate

6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 9min of:
3 Front Squats, 135#/95#
6 Toes to Parallel
9 Strict Handstand Push Ups to ABMAT

Fitness

6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand + 20 Glute Bridges

AMRAP in 9min of:
9 Goblet Squats, 53#/35#
18 Sit-Ups
9 Push Ups

Resolution Burn

AMRAP in 25min of:
500m Row
21 Burpees
400m Run

Rest 4min

EMOM for 6min, alt between:
45sec Flutter Kicks
45sec Plank Hold

Resolution30

AMRAP in 20min of:
5 Pull-Ups
10 Push Ups
15 Air Squats
20 Sit-Ups

Archived WODS

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