Saturday, May 25, 2019

Performance

12 Rounds For Time of:
20 Single Arm DB Push Press, total, 50#/35#
20 GHD Sit-Up
200m Run

*alt rounds with partner. Each round is a sprint and should be less than 2:15*

Intermediate

12 Rounds For Time of:
20 Single Arm DB Push Press, total, 35#/20#
20 GHD Sit-Up to Parallel
200m Run

*alt rounds with partner. Each round is a sprint and should be less than 2:15*

Fitness

12 Rounds For Time of:
20 Single Arm DB Push Press, total, 20#/10#
20 Sit-Ups
200m Run

*alt rounds with partner. Each round is a sprint and should be less than 2:15*

Friday, May 24, 2019

Performance

5×3 Position Snatch, 70% of 1RM, every 1:30

For Time, Reps of:
21-18-15-12-9
Assault Bike, cals
C2B Pull-Ups
Overhead Squat, 115#/75#

Intermediate

5×3 Position Snatch, 70% of 1RM, every 1:30

For Time, Reps of:
21-18-15-12-9
Assault Bike, cals
C2B Pull-Ups
Overhead Squat, 115#/75#

Fitness

5×3 Position Snatch, 70% of 1RM, every 1:30

5 Rounds For Time of:
15 Banded Pull-Ups
15 Overhead Squat, 45#/35#
15 Assault Bike calories

Burn

With a continuously running clock

0-8 min

Complete 100 (95/65#) barbell or dumbbell (athletes choice) bent over rows.
Every time the athletes sets the weight down or stands up complete 5 bar facing burpees
*if using DB jump over DB

8-16 min

Complete 100 (95/65#) barbell or dumbbell (athletes choice) push-press.
Every time the athletes sets the weight down or stands up complete 5 bar facing burpees
*if using DB jump over DB

16-20 min

4 min Wall sit
For every break the athlete will do 10 burpees starting at the 24 min mark on the running clock

20-24 min

Complete 75 air squats

24-30+ min

Complete burpees accumulated from wall sits

Thursday, May 23, 2019

Performance

15min to establish 1RM Deadlift

AMRAP in 9min of:
9 SDHP, 75#/55#
9 Weighted Step Ups, ea leg, alt legs, 50#/35#
9cals Ski Erg

Intermediate

15min to establish 1RM Deadlift

AMRAP in 9min of:
9 SDHP, 55#/35#
9 Weighted Step Ups, ea leg, alt legs, 35#/20#
9cals Ski Erg

Fitness

AMRAP in 15min of:
5 Deadlifts
10 Push Ups
15 Sit-Ups

AMRAP in 9min of:
9 KB SDHP, 53#/35#
9 Step Ups, ea leg, alt legs
7 cals Ski Erg

Burn

With a continuously running clock

Every 5 min for 6 sets
1 min Plank
150’ prowler push
300 meter Run

Wednesday, May 22, 2019

Performance:

EMOM for 8min, alt between:
45sec Plank Hold
1min Tabata Hollow Rocks

AMRAP in 20min of:
12 Hang Power Clean, 155#/105#
21 Toes to Bar
500m Row

Intermediate:

EMOM for 8min, alt between:
45sec Plank Hold
1min Tabata Hollow Hold

AMRAP in 20min of:
12 Hang Power Clean, 115#/75#
21 Toes to Parallel
500m Row

Fitness

EMOM for 8min, alt between:
45sec Plank Hold
1min Tabata Deadbug

AMRAP in 20min of:
12 Hang Power Clean, 75#/45#
21 Knee Raises
400m Row

Burn

With a continuously running clock

AMRAP in 12 min
ME push-ups
Every time you stop continuous movement in the push-ups complete 10/8 cals on the Assault Bike

Rest 3 min

EMOM for 15 min
45 sec work 15 sec res
DB Hammer curls
DB Skull crushers
DB Bicep curls, supinated grip
Band Tricep Extensions
1 min Rest

Tuesday, May 21, 2019

Performance

15min to establish 1RM Back Squat

3 Rounds For Time of:
40 Wall Balls, 20#/14#
400m Run

Intermediate

15min to establish 1RM Back Squat

3 Rounds For Time of:
40 Wall Balls, 14#/10#
400m Run

Fitness

AMRAP in 15min of:
10 Back Squats
150m Run
15 Hip Extensions

3 Rounds For Time of:
30 Wall Balls, 10#/4#
300m Run

Burn

With a continuously running clock

Every 4 min for 5 sets
20 GHD sit-ups
15/12 Ski Erg
10 Burpees

Rest 3 min

AMRAP in 8 min
20 Russian KB swings
20 Air squats

Monday , May 20, 2019

Performance

EMOM for 10min, alt between:
5 Bench Press
40sec MD Handstand Walk

AMRAP in 10min of:
10 Barbell Bent Over Rows, 75#/55#
10 Bar Facing Burpees
30 Double-Unders

Intermediate

EMOM for 10min, alt between:
5 Bench Press
40sec MD Handstand Walk

AMRAP in 10min of:
10 Barbell Bent Over Rows,65#/45#
10 Bar Facing Burpees
20 Double-Unders

Fitness

EMOM for 10min, alt between:
5 Bench Press
40sec Tall Plank with Shoulder Taps

AMRAP in 10min of:
10 Barbell Bent Over Rows,45#/35#
10 Burpees
10 Double-Under attempts

Burn

With a continuously running clock

EMOM for 30 min
Wall balls
KB Sumo Deadlift High Pull
Box Jumps
DB Push Press
Row
Rest

Saturday, May 18, 2019

Performance

AMRAP in 30min:

100 calories Ski Erg (alternate, ea person 50)
80 Wall Balls, 20#/14# (alternate, ea person 40)
60 Synchro Sit-Ups
40 Synchro Burpees
20 Synchro Deadlifts, 185#/125#

Intermediate

AMRAP in 30min:

100 calories Ski Erg (alternate, ea person 50)
80 Wall Balls, 14#/10# (alternate, ea person 40)
60 Synchro Sit-Ups
40 Synchro Burpees
20 Synchro Deadlifts, 125#/85#

Fitness

AMRAP in 30min

100 calories Ski Erg (alternate, ea person 50)
80 Wall Balls, 10#/4# (alternate, ea person 40)
60 Synchro Sit-Ups
40 Synchro Burpees
20 Synchro Deadlifts, 95#/65#

Friday, May 17, 2019

Performance

15min to establish 1RM Jerk

5 Rounds For Time of:
5 Bar Muscle Ups
10 Push Press, 115#/75#
15 Box Jump, 24”/20”

Intermediate

15min to establish 1RM Jerk

5 Rounds For Time of:
5 C2B Pull-Ups
10 Push Press, 65#/45#
15 Box Jump, 20”/16”

Fitness

EMOM for 15min, alt between:
5 Push Jerk
45sec Deadbug Hold
150m Run

5 Rounds For Time of:
10 Pull-Ups
10 DB Push Press, 35#/20#
10 Step-Ups, ea leg, 20”/16”

Burn

With a continuously running clock

E3MOM for 15 min, alternate between
10 single arm DB push press ea. arm
10 DB box step-ups, ea. leg
15 DB rows

Rest 3 min

EMOM for 12 min, alternate between
50 sec plank hold
50 sec sit-ups
50 sec wall sit

Thursday, May 16, 2019

Performance

15min to establish a 1RM Clean

AMRAP in 12min of:
12 Front Rack Lunges, 115#/75#
12 Bar Facing Burpees
12/10cal Row

Intermediate

15min to establish a 1RM Clean

AMRAP in 12min of:
12 Front Rack Lunges, 75#/55#
12 Bar Facing Burpees
12/10cal Row

Fitness

AMRAP in 15min of:
2 Power Cleans + 2 Front Squats
15 Hip Extensions
30 Sit-Ups

AMRAP in 12min of:
12 DB Lunges, 20#/10#
12 Burpees
12/10cal Row

Burn

With a continuously running clock

AMRAP in 12 min
1 mile run
100 sit-ups
ME burpees

Rest 3 min

AMRAP in 15 min
1 mile run
50 burpees
ME sit-ups

Wednesday, May 15, 2019

Performance:

EMOM for 15min, alt between:
12/10 Assault Bike Calories
10 Devil’s Press, 35#/20#
40sec ME Strict HSPU

For Time, complete reps of:
50-40-30-20-10
Double-Unders
Russian Kettlebell swings, 70#/53#

Intermediate:

EMOM for 15min, alt between:
12/10 Assault Bike Calories
10 Devil’s Press, 20#/10#
40sec Strict HSPU to ABMAT

For Time, complete reps of:
20-20-20-20-20
Double-Unders
50-40-30-20-10
Russian Kettlebell Swings, 53#/35#

Fitness

KEMOM for 15min, alt between:
10/8 Assault Bike Calories
10 Devil’s Press, 20#/10#
40sec Strict Press with DB

For Time, complete reps of:
35-30-25-20-15
Single-Unders x2
Russian Kettlebell Swings, 26#/18#

Tuesday, May 14, 2019

Performance

15min to establish 1RM Snatch

4 Rounds For Time of:
400m Run
20 Overhead Squats, 95#/65#
20 GHD Sit-Ups
Intermediate

15min to establish 1RM Snatch

4 Rounds For Time of:
400m Run
20 Overhead Squats, 75#/55#
20 GHD Sit-Ups to parallel

Fitness

AMRAP in 15min of:
1 Snatch + 3 Overhead Squats
20 Glute Bridges
20 Ring Rows

4 Rounds For Time of:
400m Run
20 Overhead Squats, 45#/25#
20 Sit-Ups

Burn

With a continuously running clock

AMRAP in 8 min
45 sec work 15 sec rest
Weighted wall sit
Weighted Reverse lunge

Rest 2 min

AMRAP in 8 min
45 sec work 15 sec rest
Plate ground to overhead
Overhead plate step-ups

Rest 2 min

AMRAP in 10 min
50’ Overhead walking lunge
10 Updowns jumping onto the plate

Monday, May 13, 2019

Performance

EMOM for 9min, alt between:
20 Hip Extensions
25sec side plank hold, ea side
50sec Plank Hold

“Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

*complete all of one exercise before moving to the next*

Intermediate

EMOM for 9min, alt between:
20 Hip Extensions
25sec side plank hold, ea side
50sec Plank Hold

2 Rounds For Time:
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats

Fitness

EMOM for 9min, alt between:
20 Hip Extensions
25sec side plank hold, ea side
50sec Plank Hold

4 Rounds For Time:
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Squats

Friday, May 10, 2019

Performance

EMOM for 8min, alt between:
10 Bench Press
10 DB Rows, ea arm

4 Rounds For Time of:
3/2 Rope Climbs
12/10 cal Assault Bike
24 KB Swings, 53#/35#

Intermediate

EMOM for 8min, alt between:
10 Bench Press
10 DB Rows, ea arm

4 Rounds For Time of:
2/1 Rope Climbs
12/10 cal Assault Bike
24 KB Swings, 35#26#

Fitness

EMOM for 8min, alt between:
10 Bench Press
10 DB Rows, ea arm

4 Rounds For Time of:
24 Ring Rows
24 Russian KB Swings, 26#/18#
12/10 cal Assault Bike

Thursday, May 9, 2019

Performance

5×2 Position Power Clean, Every 1:15

AMRAP in 20min of:
10 Hang Power Cleans, 185#/125#
15 Ring Dips
20/17cal Row

Intermediate

5×2 Position Power Clean, Every 1:15

AMRAP in 20min of:
10 Hang Power Cleans, 135#/95#
15 Banded Ring Dips
20/17cal Row

Fitness

5×2 Position Power Clean, Every 1:15

AMRAP in 20min of:
15 DB Hang Power Cleans, 35#/20#
15 Bench Dips
15 cal Row

Burn

With a continuously running clock

AMRAP in 8 min
16 overhead plate step-ups
32 Double-unders or 64 jump rope

Rest 2 min

AMRAP in 10 min
20 plate GTO
200 meter run

Rest 2 min

AMRAP in 8 min
16 overhead plate step-ups
32 Double-unders or 64 jump rope

Wednesday, May 8, 2019

This is one good dude!

Performance:

Every 4min for 16min, complete:
400m Run
15 BW Back Squats

AMRAP in 8min, reps of
2-4-6-8-10…
Pistols
C2B Pull-Ups

Intermediate:

Every 4min for 16min, complete:
400m Run
15 Back Squats

AMRAP in 8min, reps of
2-4-6-8-10…
Assisted Pistols
Pull-Ups

Fitness

AMRAP in 16min of:
400m Run
15 Back Squats

AMRAP in 8min, reps of
2-4-6-8-10…
Air Squats
Jumping Pull-Ups

Tuesday, May 7, 2019

Performance

EMOM for 9min, alt between:
40sec ME cal Ski Erg
40sec ME V-Ups
40sec ME Strict Handstand Push-Ups

4 Rounds For TIme of:
16 Single Arm DB Push Press, ea arm, 50#/35#
24 GHD Sit-Ups

Intermediate

EMOM for 9min, alt between:
40sec ME cal Ski Erg
40sec ME Jack Knife Sit-Ups
40sec ME Strict Push-Ups

4 Rounds For TIme of:
16 Single Arm DB Push Press, ea arm, 35#/20#
24 GHD Sit-Ups to parallel

Fitness

EMOM for 9min, alt between:
40sec ME cal Ski Erg
40sec Deadbug Hold
40sec ME Assisted Push Ups

4 Rounds For TIme of:
16 Single Arm DB Push Press, ea arm, 20#/10#
30 Sit-Ups

Monday, May 6, 2019

Performance

5×3 Sumo Deadlift, every 90sec

AMRAP in 15min of:
15 Sumo Deadlift High Pull, 95#/65#
15 Bar Facing Burpees
45 Double Unders

Intermediate

5×3 Sumo Deadlift, every 90sec

AMRAP in 15min of:
15 Sumo Deadlift High Pull, 65#/45#
15 Bar Facing Burpees
30 Double Unders

Fitness

AMRAP in 6min of:
5 Sumo Deadlift
25 Sit-Ups

AMRAP in 15min of:
15 KB Sumo Deadlift High Pull, 53#/35#
15 Burpees
45 Single Unders

Saturday, May 4, 2019

Grand Opening WOD: 7am-10am

Performance

3 rounds of:
Wall-ball, 20#/14# (Reps)
Kettlebell Swings, 53#/35# (Reps)
Box Jump, 24”/20″ (Reps)
Burpees (Reps)
ABMAT Sit-Ups (Reps)
*Rest after 5min of work at all stations*

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

1 mile run after last minute rest in WOD

Intermediate

3 rounds of:
Wall-ball, 14#/10# (Reps)
Kettlebell Swings, 35#/26# (Reps)
Box Jump, 20″/16” (Reps)
Burpees (Reps)
ABMAT Sit-Ups (Reps)
*Rest after 5min of work at all stations*

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

1 mile run after last minute rest in WOD

Fitness

3 rounds of:
Wall-ball,10#/4# (Reps)
Russian KB Swings, 35#/26# (Reps)
Step Ups, 20″/16” (Reps)
Burpees (Reps)
ABMAT (Reps)
*Rest after 5min of work at all stations*

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. L

1 mile run after last minute rest in WOD

Friday, May 3, 2019

Performance

EMOM for 10min, alt between:
5 Back Squats
5 Weighted slow Hip Extension + 10 without weight for speed and quality

For Time, Reps of
3-6-9-12-15-18-21
Toes to Bar
Back Rack Reverse Lunges, 125#/85#

Intermediate

EMOM for 10min, alt between:
5 Back Squats
5 Weighted slow Hip Extension + 10 without weight for speed and quality

For Time, Reps of
3-6-9-12-15-18-21
Toes to Bar
Back Rack Reverse Lunges, 125#/85#

Fitness

EMOM for 10min, alt between:
5 Back Squats
5 Weighted slow Hip Extension + 10 without weight for speed and quality

For Time, Reps of
3-6-9-12-15-18-21
Toes to Bar
Back Rack Reverse Lunges, 125#/85#

Burn

With a continuously running clock

EMOM for 10 min
15 DB floor press
15 DB bent over rows

Rest 2 min

EMOM for 10 min
45 sec work 15 sec rest
Inverted bar rows
Push-ups

Rest 2 min

AMRAP in 6 min
12 med ball cleans
6 burpees

Thursday, May 2, 2019

Performance

5×3 Pos Power Snatch, every 2min

4 Rounds For Time of:
30 Single Arm DB Snatch, 50#/35# (15ea Arm)
20 GHD Sit-Ups
10/8 cals Assault Bike

Intermediate

5×3 Pos Power Snatch, every 2min

4 Rounds For Time of:
30 Single Arm DB Snatch, 50#/35# (15ea Arm)
20 GHD Sit-Ups
10/8 cals Assault Bike

Fitness

5×3 Pos Power Snatch, every 2min

4 Rounds For Time of:
30 Single Arm DB Snatch, 50#/35# (15ea Arm)
20 GHD Sit-Ups
10/8 cals Assault Bike

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