crossfit2st@gmail.com 1323 South 2nd Street, Philadelphia, PA 19147

WOD Details

CrossFit

2019-09-23

9/23/19
Front Squat (8x2 (increasing))
Metcon
I'm 100% that Bitch (AMRAP - Rounds and Reps)
AMRAP - 12 Min

8 Hang Cleans (95/65)[115/80]
16 Box Jump Overs (24/20)
8 Hang POwer Snatches
16 HRPU
BootCamp

CrossFit

2019-09-21

9/21/19
Warm-up
All About CORE (No Measure)
Strength
Pull Curl and Press (Weight)
5 sets of....
8 Dual DB Deadlifts + 8 Dual DB Curls + 8 DB Strict Press
Metcon
Mase is the Best Rapper of All Rime (AMRAP - Rounds)
EMO2M - 16 Min

10 Box Jumps (24/20)[30/24]
8 DBalls over Shoulder (50/30)[70/50]
6 hanstand push ups [strict]

CrossFit

2019-09-20

9/20/19
Metcon
Fridays are for Winning (Time)
For Time - Cap 27

400 Meter Run w/ wall ball
30 Wall Ball Shots (20/15)[25/20]
30 Sumo DL Hi-Pulls (75/55)
30 Burpees facing bar
30 OHS
400 Meter Run w/ wall ball
30 OHS
30 Burpees facing bar
30 Sumo DL Hi Pulls
30 Wall Ball Shots
400 Meter Run w/ wall ball
BootCamp
BootCamp - Fridays are for Winning (Time)
For Time - Cap 27

400 Meter Run w/ wall ball
30 Wall Ball Shots
30 American KB Swings
30 Burpees over KB
30 KB single arm Thrusters (15/15)
400 Meter Run w/ wall ball
30 KB single arm Thrusters
30 Burpees over KB
30 American KB Swings
30 Wall Ball Shots
400 Meter Run w/ wall ball

CrossFit

2019-09-19

9/19/19
Metcon
Strength
Dumbbell Floor Press (EMO3M - 15 Min )
Dumbbell Floor Press
P1 - even Min for max reps
P2 - odd Min for max reps
Min 3 = rest
Metcon
My Hands are Full (Weight)
5 Rds - NFT

200 Meter single KB Carry (53/35)
24 Push Ups
3 Rope Climbs
24 Pistols

CrossFit

2019-09-18

9/18/19
Weightlifting
Snatch Grip Deadlift (5x5)
Metcon
Turn the Heat Up (AMRAP - Rounds)
E3MOM - 5 Rds

15 Wall Ball Shots (20/15)[25/20]
30' Single DB OH Lunge Walk (swith every 15')
10 (alt) DB Snatches [squat] (50/25)
BootCamp
BootCamp - Walk on By (Weight)
5 Rds - NFT

10 Hi-Kneeling DB Strict Press
10 Barbell Standing Upright Row
10 Curtsy Squats
10 Weighted Box Step Ups (alt)
Turn the Heat Up (AMRAP - Rounds)
E3MOM - 5 Rds

15 Wall Ball Shots (20/15)[25/20]
30' Single DB OH Lunge Walk (swith every 15')
10 (alt) DB Snatches [squat] (50/25)

CrossFit

2019-09-17

9/17/19
Strength
Back Rack Lunge (5x10 EMO2M - 10 Minutes )
moderate weight + 18/10 Push Ups after each set
Metcon
Whistle While You Work (Time)
For Time - No Cap

70 Dubs [100]
21 Burpee Pull Ups [15 RMU]
70 Dubs [100]
15 Burpee Pull Ups [12 RMU]
70 Dubs [100]
9 Burpee Pull Ups [9 RMU]
BootCamp
BootCamp - Complex 2.0 (AMRAP - Rounds and Reps)
AMRAP - 16

5 Wall Balls
5 Air Squats
5 KB Swings
100 M Run
Whistle While You Work (Time)
For Time - No Cap

70 Dubs [100]
21 Burpee Pull Ups [15 RMU]
70 Dubs [100]
15 Burpee Pull Ups [12 RMU]
70 Dubs [100]
9 Burpee Pull Ups [9 RMU]

CrossFit

2019-09-16

9/16/19
Weightlifting
Squat Clean + Jerk (8-10 sets increasing (16 min))
Squat Clean + Jerk (any style)
mats in use for heavy lifts
Metcon
Break Me Off (Time)
4 Rds for Time - Cap 10 Min

300/250 Meter Row
22 Front Squats (95/65)(115/80]
Accessory Work
Metcon (No Measure)
4 Min of quad/hip foam rolling
BootCamp
BootCamp- Report Me for Being Awesome (Weight)
4 Rds - NFT

10 DB Power Cleans + 10 DB S2OH + 10 DB Deadlifts + 10 DB Farmers Lunges
complex should be unbroken and challenging enought that you don't want to complete another set in less than 2 mins
BootCamp - Break Me Off (Time)
4 Rds for Time - Cap 10 Min

200 M Run
25 Double Unders
22 Single DB Front Rack Squats (11/11)

CrossFit

2019-09-14

9/14/19
Weightlifting
Barbell Complex September (1-2-3-4)
1 Cluster + 2 Push Press + 3 Hang Power Cleans + 4 Jerks
Conditioning
Facts of Life (AMRAP - Rounds and Reps)
AMRAP - 11 Min (w/ partner, alt movements)

200 M DBall Run
while partner 2 is completing....
10 Sandbag Squats
10 Sandbag Deadlifts
10 Burpees over Bag
BootCamp
KB Complex (Weight)
Dual KB: 5 sets of

3 KB Power Cleans + 4 KB S2OH + 5 KB Front Squats
KB Complex (Weight)
Dual KB: 5 sets of

3 KB Power Cleans + 4 KB S2OH + 5 KB Front Squats

CrossFit

2019-09-13

9/13/19
Palindrome on Grass 9/13/19 (Time)
For Time - Cap 28

9 Hang Clean & Jerk (135/95)
13 Burpee Box Jump Overs
19 Cal Row
91 Wall Ball Shots (20/15)
31 Cal Row
9 Hang Clean & Jerk
BootCamp
bootCamp - Palindrome on Grass (Time)
For time - Cap 28

9 DBall forward Stepping Lunges (l/r=1)
13 Burpees
19 Cal Row
91 Wall Ball Shots
31 Weighted Box Step Ups
9 DBall forward Stepping Lunges (l/r=1)

CrossFit

2019-09-12

9/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastics on the Fly (AMRAP - Rounds)
EMOM - 16 Min

1 - 10 Pistols [24]
2 - 8 HSPU [50' HSW]
3 - 4 Bar MU [8 Ring MU]
4 - 20 SLSU [rest]
Strength
Metcon (Weight)
5x6: Hi Kneeling DB Strict Press

CrossFit

2019-09-11

9/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press + Push Jerk EMOM (MEOM _ 8 Min )
Even: 3 Push Press
Odd: 5 Push Jerks
8 Min warm up
Metcon
The Wind Blows, but the Eagles Win (Time)
3 Rds For Time - Cap 12

18 HSPU [strict]
12 Thrusters (105/80)
6 DBalls over Shoulder (50/30)[70/50]
Accessory Work
Metcon (No Measure)
Hip Extensions: 3x8
BootCamp
BootCamp - Muscle Pop (AMRAP - Rounds and Reps)
AMRAP - 16 Min

8 Box Step Ups with a Knee Drive
8 Box Overs (hands on box)
10 Box Dips
10 Standing (alt) DB Curls
12 Mtn. Climbers
12 BF sit ups
BootCamp - The Wind Blows, but the Eagles Win (Time)
3 Rds for Time - Cap 12

18 HRPU
16 Pause Squat Goblet Thrusters
12 DBalls over Shoulder

CrossFit

2019-09-10

9/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (5x5 )
between each set, complete 10 KB Goblet step back lunges
Metcon
Baby Check (Time)
For Time - Cap 13

800 Meter Run
21-15-9 of
American KB Swings (53/35)
Box Jump Overs (24/20)
Toes to Bar
Accessory Work
Metcon (Time)
5 Min of Lower Body Foam Rolling
Metcon (Time)
5 Min of Lower Body Foam Rolling
BootCamp
BootCamp - Sugar Rush (Weight)
3 Rounds NFT

1,000 Meter Row
16 Bent Over Rows (on Rower)
10 Push Ups (on rower)
Baby Check (Time)
For Time - Cap 13

800 Meter Run
21-15-9 of
American KB Swings (53/35)
Box Jump Overs (24/20)
Toes to Bar

CrossFit

2019-09-09

9/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (3 rep max )
Metcon
Check Your Calendar (AMRAP - Reps)
AMRAP - 3 Min
1-1-1, 2-2-2, 3-3-3, etc....
Bar Facing Burpees
Hang Power Snatch (115/80)
OHS

AMRAP - 4 Min
Pick up where you left off (reps), but drop the weight to (95/70)

AMRAP - 5 Min
Pick up where you left off (reps), but drop the weight to (75/60)
1 Min rest between each AMRAP
BootCamp
BootCamp - No Dwelling on the Past (Weight)
4 Rds - NFT

20 Farmers style side step lunge (DBs in front of legs)
10 HRPU
20 Box Dips
BootCamp - Check Your Calendar (AMRAP - Reps)
AMRAP - 3 Min, 4 Min, 5 Min
1,1,1-2,2,2-3,3,3, etc.....
SLSU
Dual Leg Hollow Body Drop
Ring Row

CrossFit

2019-09-07

9/7/19
Strength TRAIN (Weight)
5x10 (Superset)

Dual DB Curls
DB Bulgarian Split Squat
14 MIn
Metcon
Jock Rock (2 Rounds for reps)
AMRAP - 4 Min, 3 Min

10 DBalls over Shoulder (50/30)[70/50]
10 DB Snatches (alt)(50/35)
20 Jumping Air Squats

rest 1 Min between AMRAPS
Me and My Friend (Time)
For Time, With a partner: 4x400 meter row
Alternating 400 meter rows until 1600 meters is complete

CrossFit

2019-09-06

9/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Topless in the Ladies Room...again (Time)
For Time - Cap 30

50 Toes to Bar
75 Dubs [unbroken]
50 American KB Swings
75 dubs [unbroken]
50 Cal Row
75 dubs [unbroken]
50 Burpees - 6" touch

CrossFit

2019-09-05

9/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Barbell Complex 9/4 (6 sets, increasing weight )
Squat Clean + 2 Back Squat + 2 Thrusters
Metcon
Partner's Smelly Lunch (Time)
24-18-12 For Time (with a partner)

American KB Swings (53/35)
Dual KB Push Press
Dual Front Rack Step Back Lunges
one partner works at a time (alternating movements), resting partner must complete 200 meter run before beginning their set
BootCamp
BootCamp - Better Balance (Weight)
4 Rds - NFT

10 Single Arm DB OH Kneeling to Stand
10 Plate Front Rack Step Down (20" box)
10 Single Leg RDL
10 Curtsy Squat (banded to rig)
BootCamp - Partner's Smelly Lunch (Time)
24-18-12 For Time

Plate Clean & Press
Squat to Press (w/ plate)
Burpees Onto Plate
one partner works at a time, resting partner must complete 200 m run before beginnig their round

CrossFit

2019-09-04

9/4/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (5x3 (same weight throughout))
Metcon
Just the Right Amount of F*ck Off (AMRAP - Rounds)
EMO3M - 15 Min (6 sets)

7 Box Jump Overs [over box completely]
9 DB thrusters (50/35)
11 Pull Ups [C2B]
BootCamp
BootCamp - Here Comes Johnny Singing (Weight)
4 Big Sets of.....

12 Heavy Slow KB RDL's
15 Weighted Glute Bridges
18 Heavy Wall Ball Sit Ups
BootCamp - Just the Right Amount of Fuck Off (AMRAP - Rounds)
EMO3M - 15 Minutes

20 lateral Jumps over KB
10 KB thrusters (dual)
10 Push Ups + Ring Rows

CrossFit

2019-09-03

9/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3 rep max)
Metcon
Mark Your Calendar (3 Rounds for reps)
AMRAP - 3 Min
1-1-1, 2-2-2, 3-3-3, etc...

Bar Facing Burpees
Hang Power Cleans (115/80)
Front Squat

AMRAP - 4 Min (pickup where you left off in terms of reps and drop weight to 95/70)

AMRAP - 5 Min (pickup where you left off in terms of reps and drop weight to 75/60)
BootCamp - Strength
BootCamp - Territorial Dwelling (Weight)
3 Rds

60 Single Leg (front foot) elevated split squats (1 KB in front rack, 2nd KB in farmer)
rest :60-:90 sec after each set (30/30)

75 Foot Dual KB Overhead Carry x 3 sets (rest :60-:90 after each set)
BootCamp - Mark Your Calendar (3 Rounds for reps)
AMRAP 3 Min
1-1-1,2-2-2, 3-3-3

Burpees
Am KB Swings
Goblet Squat

AMRAP - 4 Min
pick up where you left off in terms of reps

AMRAP - 5 Min
pick up where you left off in terms of reps

CrossFit

2019-09-02

9/2/19
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
BootCamp
BootCamp - Hotshots 19 (Time)
6 Rds for Time

30 Squats
19 American KB Swings
19 Ring Rows
400 Meter Run

CrossFit

2019-08-31

8/31/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Snatch (6x3 (increasing weight))
power or squat
Metcon
Saturday Circuit (AMRAP - Rounds)
16 Reps at Each Station x 4 EMOM

1 - Single Arm DB Row (8/8) (on parallette)
2 - Bottoms Up KB Squat (8/8)
3 - Plate Goblet Squat Step Back Lunges (45/25) (alt)
4 - Standing BB Upright Row (65/45)
BootCamp
BootCamp - CORE MORE (AMRAP - Rounds and Reps)
AMRAP - 14 Min

20 Bicycle Crunches (l/r=1)
20 Table Top Jane Fonda's (10/10)
20 Bird Dogs (10/10)
20 SLSU
200 Meter Run

CrossFit

2019-08-30

8/30/19
Splits and Shitzz (Time)
For Time - Cap 30

50 Cal Row
50 Burpees

20 DB Hang Split Snatch (alt) (50/35)
50 Dubs
20 DB Hang Split Snatch (alt)
50 Dubs
20 DB Hang Clean & Split Jerks (50/35)(alt)
50 Dubs
20 DB Hang Clean & Split Jerks (alt)

50 Burpees
50 Cal Row

CrossFit

2019-08-29

8/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Dumbbell Madness (4 Rounds for reps)
4 Rds of Max Effort

:50 seconds of max DB Hang Clean & jerks (50/35)
rest as needed w/ 16 min running clock (hard clock, no exceptions)
Metcon
Into Outer Space (AMRAP - Rounds and Reps)
AMRAP - 12 Min

60 Dubs
10 Jumping (Back Rack) Squats (95/65)
10 OHS
Accessory Work
Metcon (Time)
5 Min of Lower Body Foam Rolling
BootCamp
BootCamp - Into Outer Space (AMRAP - Rounds and Reps)
AMRAP - 12 Min

60 Dubs (60 singles + 5 sit ups)
15 Jumping Air Squats
10 Farmers Style Step Back Lunges (alt)

CrossFit

2019-08-28

8/28/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Cleans and Jerks (EMOM as prescribed @ 50-55% of 1RM C&J)
EMOM

8 Hang Squat Cleans + 1 Push Jerk
7 Hang Squat Cleans + 2 Push Jerks
6 Hang Squat Cleans + 3 Push Jerks
5 Hang Squat Cleans + 4 Push Jerks
4 Hang Squat Cleans + 5 Push Jerks
3 Hang Squat Cleans + 6 Push Jerks
2 Hang Squat Cleans + 7 Push Jerks
1 Hang Squat Cleans + 8 Push Jerks
Metcon
My Name is Forrest, Forrest Gump (Time)
2 Rds for Time

2 Street Mile + 16 weighted box step overs (24/20)(35/20)

*2 Street Mile is gym to Wharton, to 3rd + 4 laps around Jefferson square park and back
BootCamp
BootCamp - DBall Over Shoulder + Burpee (Weight)
EMOM - 8 Min

10 DBalls over Shoulder + 2 Burpees
9 & 3
8 & 4
7 & 5
6 & 6
5 & 7
4 & 8
3 & 9
2 & 10

CrossFit

2019-08-27

8/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (4x6 (same weight throughout))
Metcon
I'm the Superman Guy (Time)
3 Rds for Time - 13 Min Cap

30 KB Swings (53/35)
30 Push Press ( 115/80)
15 Toes to Bar [30 toes to bar]
BootCamp
BootCamp - Boots on the Pavement 1 Mile (Time)
4 Rds - 400 Meter Run, walk 200 Meters, jog 200 Meters
score the total time of all four 400 meter runs combined
BootCamp - I'm the Superman Guy (Time)
3 Rds for Time - Cap 13

30 KB Swings
20 Push Ups
20 toes to J-Hook

CrossFit

2019-08-26

8/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (5x5 (same weight))
8 KB Step Ups between each set (not after) (53/35)(24/20)
Metcon
Coming Up Only to Show You Hope (Time)
21-15-9 For Time - Cap 8

Wall Ball Shots (20/15)[25/20]
Box Jumps (24/20)[30/24]
Pull Ups [C2B]
Push and Crunch (4 Rounds for reps)
EMOM - 4 Minutes
e: max Push Ups (:50)
o: max SLSU (:50)
BootCamp
BootCamp - Ready for the Funeral (No Measure)
5 Rds - NFT

16 Step Back Lunges (alt)
20 Single Leg Hip Extensions (glute raises) (10/10)
16 Single Leg Floor Touch + Jump
20 Prison Style jump Squats (2 sec pause @ bottom
BootCamp - Coming Up Only to Show You Hope (Time)
21-15-9 For Time - Cap 8

Wall Ball Shots
American KB Swings
Ring Rows

CrossFit

2019-08-24

8/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Ping Pong (AMRAP - Rounds)
EMO3M - 6 Rounds (alternating)

even: 30/22 Cal row + 15 Push Ups

odd: 20 Am KB Swings + 20 KB S2OH (53/35)(10/10)
Strength
What's Up Sups? (Weight)
Superset: 4x10x10

Strict Pull Ups
10 Back Rack Step Back Lunges (5/5)
*from the ground
Accessory Work
Metcon (No Measure)
15 GHD Sit Ups [weighted]

CrossFit

2019-08-23

8/23/19
BootCamp - Strength
Exile (Time)
For Time - Cap 30

50 Dubs [100]
100 Meter DBall carry (50/30)[150/70]
4-6-8-10 Thrusters (95/65)[115/80]
4-6-8-10 Pull Ups [2-3-4-5 Ring MU]
BootCamp
BootCamp - Exile (Time)
For Time - Cap 30

50 Dubs (100 singles)
100 Meter DBall Carry
6-8-10-12 Goblet Squat Thrusters
6-8-10-12 Ring Rows

CrossFit

2019-08-22

8/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Triceps/Shoulder Pump (Weight)
4-5 sets of....

6 Close Grip KB Push Ups
6 Tall kneeling Triceps Extensions
6 Off-Set KB Push Ups

*rest as needed (15 Min cap)
Metcon
Killer Kettlebell Core (4 Rounds for reps)
EMOM - 16 Minutes (work :30, rest for :30)

L-Sit Over Kettlebell
Toes to J-Hook
Barbell Windshield Wipers
DB Walk Ups

CrossFit

2019-08-21

8/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch + 2 OHS (8 sets @ 65% of 1 RM )
Full Snatch + 2 OHS
Metcon
Makes Me Wanna Go and Amplify (Time)
3 Rds for Time - Cap 12 Min

400/340 Meter Row or 400 Meter Run
20 Dual DB S2OH (50/35)
10 HSPU [parallettes]
BootCamp
BootCamp - Come Fly With Me (Weight)
4 RDs - NFT

10 Dual DB Hang Snatches
15 Box Dips
10 Box Push Ups
10 Step Ups Alternating
BootCamp - Makes me Wanna Go and Amplify (Time)
3 Rds - Cap 12

400/340 M Row or 400 Meter Run
20 Dual KB S2OH
20 Mtn Climbers (l/r=1)

CrossFit

2019-08-20

8/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press + Jerk (any style) (8 sets increasing weight)
3 Push Press + 2 Jerk (any style)
You're Not a Kid Anymore (AMRAP - Rounds)
EMOM - 15 Min

1 - 12 Hang Squat Cleans (95/65)[135/95]
2 - 8 Burpees facing the Bar
3 - 4 Toes to bar + 4 Pull Ups
Metcon
BootCamp
BootCamp - Changing the Guards (Weight)
8 Rounds - NFT

5 Seated KB Strict Press
5 KB Bent over Rows (dual)
:20 second plank hold
BootCamp - You're Not a Kid Anymore (AMRAP - Rounds)
EMOM - 15 Min

1 - 10 Goblet Side Step Lunges
2 - 8 Burpees
3 - 4 Ring Rows + 4 Ring Fallouts

CrossFit

2019-08-19

8/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (5x5 )
25 Minutes (with 8 KB weighted box step ups between each set)
Metcon
That's a Questionable Diaper (Time)
8 Rounds for Time of

19 Double Unders
19 American KB Swings
mod: singles with 5 sit ups after each set
Accessory Work
Metcon (Time)
6 Min of continuous Foam Rolling with emphasis on the quads/hips and thoracic spine
BootCamp
BootCamp - Upcoming School Year (Weight)
5 Rds - NFT

20 DBall Shoulder Squats (10/10)
10 Step Back Lunges (5/5)
5 Spider Man Push Ups
That's a Questionable Diaper (Time)
8 Rounds for Time of

19 Double Unders
19 American KB Swings

CrossFit

2019-08-17

8/17/19
Warm-up
Line Up and Go (4 Rounds for reps)
0:00-2:00 Sit Ups (any style)
2:00-4:00 Push Ups
4:00-6:00 Strict Pull Ups
6:00-8:00 Goblet Squats (53/35)
this warm up gets scored
Strength
Back Rack Split Squats 2.0 (Weight)
Back Rack Split Squats: 4x20 (10/10)
after each set, max L Sit on parallettes (hollow body on the floor)
Metcon
Partner Chaos (AMRAP - Rounds and Reps)
AMRAP - 10 Min (alternating movements)

13 Am KB Swings (53/35)
7 Box Jumps (24/20)
7 Wall Ball Shots (20/15)
7 Burpees
13 Dual DB Power Cleans (50/35)
Weightlifting

CrossFit

2019-08-16

8/16/19
Mom, Dad, is Anyone Home? (Time)
For Time - Cap 30

12 Hang Clean & Jerks (95/70)(135/95)
18 Front Squats
24 DBalls over Shoulder (50/30)[70/50)
30 Lateral Bar Jump Overs (l/r=1)
36 Cal Row
30 Lateral Bar Jump Overs (l/r=1)
24 DBalls over Shoulder
18 Front Squats
12 Hang Clean & Jerks
BootCamp
BootCamp - Mom, Dad, is Anyone Home? (Time)
For Time - Cap 30

12 Crossover Push ups
18 KB Taters
24 DBalls over Shoulder
30 Lateral Jump Overs (KB) (l/r=1)
36 Cal Row
30 Lateral Jump Overs
24 DBalls over Shoulder
18 KB Taters
12 Crossover Push Ups

CrossFit

2019-08-15

8/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Let's Bring Back the Back (Weight)
5 Rounds for Weight of

Dual DB Complex
4 Deadlift
4 Bent Over Rows
4 Shruggs
4 Cleans
Metcon
Time to Set the Pace (Time)
4 Rds for Time

20 Wall Ball Shots (20/15)[25/20]
5 Burpees
10 DB Snatches (50/35)
5 Toes to Bar
rest :45 seconds
BootCamp
BootCamp - Time to Set the Pace (Time)
4 Rds for Time

20 DBall Hug Squats
5 Plank Burpees
20 Sumo Deadlift Hi Pulls
10 DBall Sit Ups (head through)
rest :45 seconds

CrossFit

2019-08-14

8/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
3 Position Clean + Jerk (8 sets increasing weight)
8 Sets of 1 Clean (floor) + 1 Clean (above knee) + 1 Clean (hi-hang) + 1 Jerk
Metcon
Tom McCarthy Makes Baseball Lousy (Time)
3 Rds for Time - Cap 12

2 Rds of
100 Dubs
20 DB Hang Clean & Jerks
20 Pull Ups
Rest 2 Minutes, then
1 Rd
100 Dubs
10 DB Hang Clean & Jerks
10 C2B Pull Ups
BootCamp
BootCamp - Riots in the Streets (AMRAP - Rounds)
EMOM - 16 Min

even: 15 Box Knee Ins + 6 Box Push Ups
odd: 12 Farmers step back lunges + 6 squats
BootCamp - Tom McCarthy Makes Baseball Lousy (Time)
2 Rds for Time
100 Dubs
20 Ring Rows
20 American KB Swings
then rest 2 Min
1 Rd for Time
100 Dubs
15 Ring Rows
15 American KB Swings

CrossFit

2019-08-13

8/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Power Snatch (5x3 (same weight throughout))
Metcon
Hi, I'm Batman (AMRAP - Rounds and Reps)
AMRAP - 10 Min

10 HSPU [strict]
30' Single Arm DB OH Lunge Walk (R)
30' Single Arm DB OH Lunge Walk (L)
Accessory Work
Metcon (2 Rounds for reps)
2x10 GHD Sit Ups
2x10 Reverse Hypers
slow and controlled
BootCamp
BootCamp - Time and Tension (3 Rounds for reps)
3 Rds

10 Banded Pull Aparts
20 Hollow Body Leg Drops (weighted)
10 OH Banded Pull Aparts
20 Swimmers Reps
BootCamp - Hi, I'm Batman (AMRAP - Rounds and Reps)
AMRAP - 10 Min

10 L Sit KB Strict Press (5/5)
30' Single Arm OH Lunge Walk (R)
30' Single Arm OH Lunge Walk (L)

CrossFit

2019-08-12

8/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (4x6 (same weight throughout))
8 weighted KB Box Step Ups after each set.
HSW (push up) workout to be completed 2 mins after the strength ends at 20 Min mark
Metcon
Max Distance HSW, (Push Ups) (AMRAP - Reps)
in :60 seconds, complete max distance HSW (push Ups)
5 foot increments to continue moving forward. Every 5 feet = 1 rep
You Nasty, Girl (Time)
3 Rds for Time - Cap 13

30 Pistols
7 Burpee Pull Ups [Ring MU]
10 Hang Power Cleans (115/75)[175/115]
BootCamp
BootCamp - Be What You Want (AMRAP - Rounds and Reps)
AMRAP - 16 Min

12 Single KB Goblet Squats (6/6)
30 Hollow Body Air Punches
12 Am KB Swings
:30 sec plank hold
Max Distance HSW, (Push Ups) (AMRAP - Reps)
in :60 seconds, complete max distance HSW (push Ups)
BootCamp - You Nasty, Girl (Time)
3 Rds for Time - Cap 13

30 Side Step Lunges
7 Burpees w/ hi jump
12 DB Power Cleans

CrossFit

2019-08-10

8/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Standing Barbell Upright Row (10-9-8-7-6-5)
Standing (close grip) Barbell Upright Row
Metcon
I'm Not Buying That for One Second (AMRAP - Rounds and Reps)
AMRAP - 10 Min

30 Dubs
25 Am Swings (53/35)
20 KB Push Press (10/10)
15 Push Ups
10 Air Squats
For Time For Time and For Time (Time)
2 Rds - For Time

20 Wall Ball Partner Sit Ups
20 Cal Row / 5 Devils Press (50/35)
do wall ball sit ups together, then work at the same time to complete row and press, then switch for round 2

CrossFit

2019-08-09

8/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Beep Beep (Time)
For Time - 35 Min Cap

1 Mile Run [vest]
then 15 Rds of,
7 Thrusters (75/55), 7 Pull Ups, 7 Burpees over Bar
*must begin your work on the minute, and complete all 21 reps before the minute is up, or that round does not count towards your total of 15. insert your minutes of rest strategically to get all 15 done as quickly as possible and before the cap
rx+ run in a vest only
BootCamp
BootCamp - Beep Beep (Time)
For Time - Cap 35 Min

1 Mile Run
then 15 Rds of,
7 DB Thrusters, 7 Pull Ups, Burpees
*work must begin on the minute and end before the minute is up

CrossFit

2019-08-08

8/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (5x5 (same challenging weight throughout))
Metcon
Can't Fight the Fever (3 Rounds for reps)
AMRAP - 3 Min Relay Style

50 Dubs
10 Burpee Box Jumps (facing)(24/20)
20/18 Cal Row

rest 1 Min

AMRAP - 3 Min Relay Style

40 Dubs
8 Burpee Box Jumps (facing)(24/20)
18/16 Cal Row

rest 1 Min

30 Dubs
6 Burpee Box Jumps (facing)(24/20)
16/14 cal Row
Partner style
BootCamp
BootCamp - Read Do Lots (Weight)
5 Rds - Weight

8 DB RDL
6 Ab Wheel Rollouts
4 Ring Biceps Curls
2 Jumping Air Squats
Can't Fight the Fever (3 Rounds for reps)
AMRAP - 3 Min Relay Style

50 Dubs
10 Burpee Box Jumps (facing)(24/20)
20/18 Cal Row

rest 1 Min

AMRAP - 3 Min Relay Style

40 Dubs
8 Burpee Box Jumps (facing)(24/20)
18/16 Cal Row

rest 1 Min

30 Dubs
6 Burpee Box Jumps (facing)(24/20)
16/14 cal Row

CrossFit

2019-08-07

8/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (10-8-6)
:20 sec hold after each set in bottom squat (95/65)[135/95]
Metcon
Quality Minute Circuit (AMRAP - Rounds)
EMOM - 15 Min

1 - 10 Barbell Bent Over Rows (75/55)[95/65]
2 - 10 Seated DB (alt) Strict Press (50/35)
3 - 8 Sandbag Power Cleans (100/50)
Accessory Work
Metcon (3 Rounds for reps)
3xMax push ups (:60 sec rest)
BootCamp
BootCamp - Do You Want to Go Back to Sleep? (Time)
4 Rds for Pace

10 dual KB OHS
200 Meter Run
20 Wall Ball Russian Twists
200 Meter Run

CrossFit

2019-08-06

8/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Pause Cleans (10-12 reps increasing weight )
Deadlift to the knee, pause for a 2 count, then clean
Metcon
Sonic Reducer (Time)
For Time - 16-12-8 (Cap 4)

DB Hang Snatch (50/35)
Toes to Bar

For Time - 21-15-9 (Cap 4)

DB Hang Clean & Press (53/35)
DB over Shoulder (50/30) [70/50]
8 Min overall, if you complete first section prior to 4 Min, you can move ahead to 2nd couplet
Accessory Work
GHD Situps (3x15)
BootCamp
Squeaky (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

400 Meter Row
12 Weighted Box Step Overs
12 Plank Burpees
24 (weightless)Russian Twists
BootCamp - Sonic Reducer (Time)
For Time - 16-12-8 (Cap 4)
Wall Ball Sit Ups
HRPU

then, 21-15-9 (Cap 4)
Jumping Air Squats
100 M Run

CrossFit

2019-08-05

8/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (4x6 (same weight throughout))
after each set, complete 8 weighted KB step ups (53/35)
Metcon
Today is a Good Day to Work (AMRAP - Rounds)
EMOM - 7 Minutes

8 HSPU [strict] + 10 Pull Ups
This is Me, Still Working (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

10 Burpee Wall Ball Shots (20/15)
10 Am KB Swings (53/35)
BootCamp
BootCamp - Stronger Today (Weight)
5 Rds - NFT

10 Kneeling single arm KB Press (5/5)
10 DB Reverse Flys
10 Side Step Lunges (45# plate)
10 Hollow Body Leg Raises
BootCamp - Today is a Good Day to Work (AMRAP - Rounds and Reps)
AMRAP - 7 Min

8 Push ups [parallet] + 10 Ring Rows
BootCamp - This is Me, Still Working (AMRAP - Rounds and Reps)
AMRAP - 3 Min

10 Burpee Wall Ball Shots
10 Am KB Swings

CrossFit

2019-08-03

8/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Push Press (6x2 @ 55-60% of 1 RM S2OH)
BC: 12x6 Dual DB Push Press (L-seated)
Conditioning
Pay the Price (Time)
2 Rounds for Time - Cap 13

28-32'-28

American KB Swings (53/35)
OH Lunge Walk
Goblet Squats
Midline Strength
Midline for the Hipsters (No Measure)
20 SLSU - 10 Glute Bridges
15 SLSU - 10 Glute Bridges
10 SLSU - 10 Glute Bridges

CrossFit

2019-08-02

8/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Science is a Disaster (Time)
4 Rds For Time - Cap 30

400 Meter Run or 600 Meter Row
1 Rope Climb
20 Front Squats (135/95)
20 DB Snatches (50/35)
1 Rope Climb
BootCamp
BootCamp- Science is a Disaster (Time)
4 Rds for Time - Cap 30

400 M Run or 600 Meter Row
20 DB Front Squats
20 DB Snatches
10 Wall ball Sit Ups

CrossFit

2019-08-01

8/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
DT Sandbag Style (Time)
5 Rds for Time

12 DBall Deadlifts
9 DBall Power Cleans (alt shoulders)
6 DBall Shoulder to OH (alt shoulders)
(50/30)[70/50]
Metcon
Hang on Tight (AMRAP - Rounds)
TABATA x 4 Min

1 - Hollow Body floor Hold [L-Sit Parallet Hold]
2 - Hollow Body Hold from Pull up Rig
BootCamp
Hang on Tight (AMRAP - Rounds)
TABATA x 4 Min

1 - Hollow Body floor Hold [L-Sit Parallet Hold]
2 - Hollow Body Hold from Pull up Rig
BootCamp - Pump Up Rock (Weight)
4 Rounds for a Solid Pump

20 dual DB Standing Curls
20 Banded Tri Extensions
20 Weighted Box Step Ups
20 Heavy KB RDL's

CrossFit

2019-07-31

7/31/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hi Pull + Hang Snatch + OHS (5 sets (increasing weight))
Snatch Hi Pull + Hang Snatch + OHS
between each set, complete a :20 second OH lockout hold (in the hole) with (95/65)[135/95] on the bar
Metcon
Happy 20th Ann. David & Victoria Beckham (Weight)
5 Rds - NFT

20 Push Ups
20 Single Arm Bent over Rows (10/10)
20 Step Back Lunges (off 45# plate)
weights are not stored on boxes
BootCamp
BootCamp - Bands to Make her Dance (No Measure)
10 Rds

8 band Pull Aparts
10 Banded LAt Lunges
8 Hollow Body Cycling
Happy 20th Ann. David & Victoria Beckham (Weight)
5 Rds - NFT

20 Push Ups
20 Single Arm Bent over Rows (10/10)
20 Step Back Lunges (off 45# plate)

CrossFit

2019-07-30

7/30/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hi Pull + Power Clean + Hang Power Clean (6-8 sets increasing weight)
Clean Hi Pull +Power Clean + Hang Power Clean
weighlifters style, no touch-n-go
Metcon
The Sound of a Crying Baby (AMRAP - Rounds)
Every 4th Minute x 3 Rounds

50 Dubs [unbroken]
12 Toes to Bar [6 Ring MU]
12 Single DB hang clean & Press (6/6)
50 Dubs [unbroken]
BootCamp
BootCamp - The Wedding Singer (AMRAP - Rounds and Reps)
AMRAP - 15 Min

50' Front Rack Bag Carry (heavy)
50 Cal Row
50 Plank Hold thigh taps
BootCamp - the Sound of a Crying Baby (AMRAP - Rounds)
Every 4th Min x 3 Rounds

50 Dubs
12 Leg Drops/Raises
12 Jumping air squats
50 Dubs

CrossFit

2019-07-29

7/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (4x7 (same weight throughout) )
8 weighted step ups after each set (53/35)
Metcon
Spealer, the LEGEND (Time)
For Time

70 DB Hang Clean Clusters (50/35)
*EMOM - 5 Burpees to 6" touch
Accessory Work
Metcon (Weight)
Superset: 3x12
DBall GHD Sit Ups & Superman's
Don't Want Core Strength? Don't do this Accessory Work
BootCamp
1//2 Lappers for Conditioning (Time)
For Time - Cap 19

200 Meter Run, 27 Wall Balls, 27 SLSU
200 Meter Run, 21 Wall Balls, 21 SLSU
200 Meter Run, 15 Wall Balls, 15 SLSU
200 Meter Run, 9 Wall Balls, 9 SLSU
BootCamp - Legends (Time)
For time

150 American KB Swings
*EMOM complete 5 Burpees

CrossFit

2019-07-27

7/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Carauselombra (Time)
For Time - Cap 12

5 Jumping Pull Ups
100 Meter Run
7 Jumping pull Ups
200 Meter Run
9 Jumping Pull Ups
300 Meter Run
7 Jumping Pull Ups
200 Meter Run
5 Jumping Pull Ups
100 Meter Run
Strength
Kettlebell Bitchin (Weight)
NFT - 5 Rds of......

Single Arm KB Clean
Strict Press
Half Kneeling
Tall Kneeling
Half Kneeling
(Complete left arm, then right arm for a full Rd)
Metcon
Metcon (Time)
52 Push Ups for Time

CrossFit

2019-07-26

7/26/19
Warm-up
Active Warm up With Coach!
Metcon
F*ck You, I'm Finishing this Sh!t (Time)
For Time - Cap 27

100 [200 Dubs]
80 Wall Ball Shots (20/15)[25/20]
60 KB hang power Snatch (30/30)(53/35)
40 Pistols
20 Box Jump Overs (24/20)
400 Meter dBall Carry (50/30)[70/50]
100 [200 Dubs]

CrossFit

2019-07-25

7/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastisies (AMRAP - Rounds)
EMOM - 15 Minutes

1 - Rope Climb attempt [legless + climb]
2 - 4 HSPU [6 Parallet Strict HSPU]
3 - 6 Chin Ups [12 Chin Ups]
Metcon
Such a Pretty Pretty Pretty Girl (Time)
For Time - Cap (no cap)

8 Hang Squat Cleans - 1 Burpee over Bar
7 Hang Squat Cleans - 2 Burpees over Bar
6 Hang Squat Cleans - 3 Burpees over Bar
5 Hang Squat Cleans - 4 Burpees over Bar
4 Hang Squat Cleans - 5 Burpees over Bar
3 Hang Squat Cleans - 6 Burpees over Bar
2 Hang Squat Cleans - 7 Burpees over Bar
1 Hang Squat Cleans - 8 Burpees over Bar

(135/95)[185/130]
BootCamp
BootCamp - Such a Pretty Pretty Pretty Girl (Time)
For Time - Cap, no Cap

8-1, 7-2, 6-3, 5-4, 4-5, 3-6, 2-7, 1-8

KB Clusters - Burpees over KB

CrossFit

2019-07-24

7/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press (8x2 )
Shoulder Press, increasing weight
Metcon
Psssh TV (AMRAP - Rounds)
EMOM - 12 Min

even - 12 sigle DB Snatches [8 squat]
odd - 8 toes to bar [12 toes to bar]
BootCamp
BootCamp - Spot to Spot (Weight)
5 Rds @ each station

10 Cossack Squats
20' Bear Crawl
20' Reverse Bear Crawl
10 DBall Squats (front frack)
BootCamp - Psssh TV (AMRAP - Rounds)
EMOM - 12 Min

even - 10 Hollow Body Leg Drops w/ knee in
odd - 10 Dual DB Deadlifts (RDL style)

CrossFit

2019-07-23

7/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
3 Pos Pause + Snatch hi-pull + hang snatch + OHS (7 sets @ 55-65% of 1 RM Snatch )
3 Pos Snatch puase + Hi Pull + Hang Snatch + OHS
Metcon
What's Your Vector, Victor (Calories)
Alternating mvmts With a Partner - AMRAP - 13 Min
3-3-3, 6-6-6, 9-9-9, etc....

Cal Row
Am KB Swings (53/35)
Wall Ball Shots (20/15)[25/20]
scoring calories only
BootCamp
Kickin' It, Like the 90's (Weight)
5 Rds - Slow and Controlled

20 Banded Pull Aparts
20 Spiderman Crunches
20 Step Back Lunges (from 45# plate)
What's Your Vector, Victor (Calories)
Alternating mvmts With a Partner - AMRAP - 13 Min
3-3-3, 6-6-6, 9-9-9, etc....

Cal Row
Am KB Swings (53/35)
Wall Ball Shots (20/15)[25/20]

CrossFit

2019-07-22

7/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x8 (same weight throughout))
8 weighted step ups after each set (53/35)
Metcon
Complex Fran (Time)
For Time - Cap 12 Min

6 Bar MU + 9 C2B + 12 Pull Ups
21 Thrusters (96/65)
6 Bar MU + 9 C2B + 12 Pull Ups
15 Thrusters
6 Bar MU + 9 C2B + 12 Pull Ups
9 Thrusters
sub ring MU with GI Janes, C2B with eccentric, Pull Ups with Ring Rows
Accessory Work
Metcon (Weight)
3 x 100 Meter Sandbag Carry (70/50)[150/70]
BootCamp
BootCamp - Making Guns, Permit Free (Weight)
3 Rds - NFT

25 Wall Ball Sit Ups
100 Meter Farmers Carry
25 Banded Tri Extensions
25 Dual db Curls
BootCamp - Complex Fran (Time)
For Time - Cap 12

6 Push Ups + 9 Ring Rows + 12 American KB Swings
21-15-9 KB Thrusters

CrossFit

2019-07-20

7/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Get Strong, Be Stronger (No Measure)
Superset: 4 Sets

18 Min Running Clock

10 Kneeling DBall over Thigh (50/30) (10L/10R)
Hollow body Floor Press (20)
10 Push Up with Shoulder Tap (5/5) (2 sec pause)
10 KB Bottoms Up Cossack Squat (5/5)
Metcon
Sweat All Over You (Time)
5 Rds for Time - Cap 9

10 Hang Clusters (95/65)
5 Burpees Over Bar
10 Hang Snatches

CrossFit

2019-07-19

7/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Start Your Engines and 3-2-1...Go (Time)
For Time - Cap 30

100 Dubs
25 Single KB [DB] Goblet Squats (53/35)[100/50]
25 Push Ups
25 Plate Clean & Press (45/25)
400 Meter Run

95 Dubs
20 Single KB [DB] Goblet Squats (53/35)[100/50]
20 Push Ups
20 Plate Clean & Press (45/25)
400 Meter Run

90 Dubs
15 Single KB [DB] Goblet Squats (53/35)[100/50]
15 Push Ups
15 Plate Clean & Press (45/25)
400 Meter Run

85 Dubs
10 Single KB [DB] Goblet Squats (53/35)[100/50]
10 Push Ups
10 Plate Clean & Press (45/25)
400 Meter Run

CrossFit

2019-07-18

7/18/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Pull Ups + Clean Pull + Hang Clean + Jerk (Every :90 seconds for 7 Rounds (increasing))
4 [7] Strict Pull ups + 1 Hi Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerks
Metcon
Will Ferrel's Old School (Time)
3 Rds for Time - Cap 12

3 Wall Walks [30' HSW]
11 Hang Power Cleans (115/80)[145/100]
10 HRPU [30' HSW]
11 DBalls over Shoulder (50/30)[70/50]
Accessory Work
Metcon (No Measure)
3 Sets of 10 DB Thrusters and 10 DB Reverse Flys
BootCamp
Flex Again and Again (3 Rounds for reps)
1 Min of Work, 1 Min Rest x 3 Rounds (15 Min)

:20 of Dual DB Curls
:20 of Dual DB Tri Extensions
:20 of Dual DB Bent Over Rows
Rest, then
:20 of Jumping Air Squats
:20 of Step Back Lunges
:20 of Side Step Lunges
Rest, then
:20 of V-Up toe Touches
:20 of Bicycle Crunches
:20 of Hollow Body Leg Drops
BootCamp - Will Ferrel's Old School (Time)
3 Rds for Time - Cap 12

20 Mtn Climbers (l/r=1)
15 Am KB Swings
20 Ring Rows
20 Russian KB Swings

CrossFit

2019-07-17

7/17/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Midline Strength
Midline and Spine (No Measure)
6 Rds - NFT

5 Strict Pull Ups w/ max Eccentric effort (eccentric from jump/box)
5 Strict Toes to Bar (knee Raises)
10 Barbell good Mornings
Not for time, but for quality movements
Metcon
Crazy as You Make It (5 Rounds for reps)
EMOM - 15 Minutes (max reps to :40)

1 - Burpees
2 - DBalls over shoulder (50/30)[70/50]
3 - HRPU [strict HSPU]

CrossFit

2019-07-16

7/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (11-9-7)
*30 sec OH Hold after each set (95/65)[135/95]
Metcon
The Devil in All of Us (Time)
With a Partner - Complete....
P1 - 6 Devils Presses (50/35)
16/12 Calorie Row , then
P2 - 6 Devils Presses
16/12 Cal Row

P1 - 8 Devils Presses
16/12 Cal Row, then
P2 - 8 Devils Presses
16/12 Cal Row

P1 - 10 Devils Presses
16/12 Cal Row, then
P2 - 10 Devils Presses
16/12 Cal Row
BootCamp
BootCamp - Slow and Toned (No Measure)
4 Rds - NFT

10 Slow Single KB Deadlifts
10 Push Ups w/ single Arm Reach (alt)
10 Single KB Goblet Pause Squats
10 Seated DB Strict Press (L-Sit)
measurement is weight and pacing for each movment. Remember, we burn more calories for a longer period of time when we challenge with resistance and time under tension
BootCamp - the Devil in All of Us (Time)
3 Rds For Time - Cap 16

40 Russian KB Swings
200 Meter Run
10 Jumping Lunges

CrossFit

2019-07-15

7/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x9 (same weight throughout))
afer each set, complete 8 weighted KB Box Step ups (24/20)(53/35)
Metcon
Vamanos (Time)
3 Rds for Time - Cap 16

75 Dubs [2 sets or less]
21 Pistols
15 Bar MU (GI Janes, Floor Ring MU)
9 HSPU [strict]
Accessory Work
Metcon (Weight)
Sandbag Front Rack Hold (against chest)
4 x :30 seconds
BootCamp
BootCamp - Teams of 2 Ascending (AMRAP - Rounds and Reps)
In teams of 2, for 18 Minutes, complete.....

3-3-3, 6-6-6, 9-9-9, etc.....
Cal Row
KB SWings
Wall Ball Shots
(alternating movements)
BootCamp - Vamanos (Time)
3 Rds for Time - Cap 16

75 Dubs (115 singles + 15 jumping Knee Tucks)
21 Wall Squats with Press Out
15 Burpees
9 HRPU

CrossFit

2019-07-13

7/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Miss Alissa (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 DBalls Over the Shoulder
25 Double Unders
12 SLSU
25 Russian KB Swings (53/35)
Gotta Make it Hurt (AMRAP - Reps)
3 Min Max Reps

Wall Ball Shots (20/15)[25/20]
,
Gotta Make it Hurt (AMRAP - Reps)
3 Min Max Reps

Wall Ball Shots (20/15)[25/20]
,
Strength
Hollow Body Floor Presses (Weight)
4x20 Reps
after each set, complete 5 Devils presses (does not have to be the same weight as floor presses)

CrossFit

2019-07-12

7/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BootCamp
BootCamp - Nancy (Time)
5 Rounds for Time
400 Meter Run
15 American KB Swings
10 Single KB Goblet Squats
Accessory Work
Heavy Odd Object Sh!t (Weight)
3 Rds For Time

50' Sandbag Shoulder Carry
10 Front Rack Squats
50' Sandbag Shoulder Carry
8 Front Rack Squats
50' Sandbag Shoulder Carry
6 Front Rack Squats
(50/30)[70/50]{100/70}

CrossFit

2019-07-11

7/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Metcon
Front Squat w/ Pause (6x3 @ 60% of 5 RM with 3 sec pause )
6x3 @ 60% of 1RM w/ 3 sec pause at bottom
Upside Down and Inside Out (Time)
For Time - Cap 11 Min

27 HSPU
12 C2B Pull Ups
2 Rope Climbs
21 HSPU
9 C2B Pull Ups
2 Rope Climbs
15 HSPU
6 C2B Pull Ups
2 Rope Climbs

[Rx+ in a vest and two 45# plate deficit on HSPU]
Accessory Work
Metcon (Weight)
4 Rds
2Push Up + Sandbag Pull (laterally Left/Right)
3 Sandbag Clusters
3 Sandbag Back Squats
4 Sandbag Thrusters
BootCamp
BootCamp - Here Comes Johnny Singing (Weight)
4 Big Sets of.....

12 Heavy Slow KB RDL's
15 Weighted Glute Bridges
18 Heavy Wall Ball Sit Ups
BootCamp - Upside Down and Inside Out (Time)
For Time - Cap 11

27 Plate Push Ups
27 Ring Rows
1 Rope Climb Lower/Lift
21 Plate Push Ups
21 Ring Rows
1 Rope Climb Lower/Lift
15 Plate Push Ups
15 Ring Rows
1 Rope Climb Lower/Lift

CrossFit

2019-07-10

7/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press + Push Jerk EMOM (EMOM (alt) for 16 Min )
Even: 3 Push Press
Odd: 5 Push Jerks
Metcon
These Eyes are Smiling (Time)
3 Rds for Time - Cap 14

40 Single DB S2OH (50/35)
30 Toes to Bar
20 DB Snatches (alt)
BootCamp
DeLoad the Load (Weight)
2 Rounds x 100 Meters

Between each set, complete 15 Hollow Body Leg Drops [weighted]

Mixed DB Right
Mixed DB Left
Both in Front Rack
Both in Farmers
BootCamp - These Eyes Are Smiling (Time)
3 Rds for Time - Cap 14

40 Single KB S2OH
30 SLSU
20 DBalls Over Shoulder

CrossFit

2019-07-09

7/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Reverse 3 Position Snatch (6 sets increasing weight)
Hi Hang Power Snatch + Hang Power Snatch + Snatch x 2
there are 6 reps to each set but this should not get super heavy (suggested 55-65% of 1RM snatch)
Metcon
Just the Right Amount of F*ck Off (AMRAP - Rounds)
EMO3M - 15 Min (6 sets)

7 Box Jump Overs [over box completely]
9 DB thrusters (50/35)
11 Pull Ups [C2B]
Accessory Work
Metcon (Weight)
4 Rds of....
5 RDL (185/125) + 3 Wall Walks (pause halfway up and halfway down)
BootCamp
BootCamp - When RainTurns into Sun (No Measure)
5 Rounds of......

10 Single KB Deadlifts
10 Single KB Pause squats
10 Single KB Step Back Lunges

then, 5 Rds of...

10 Ring Rows
10 Ring Fallouts
10 Cal Row
BootCamp - Just the Right Amount of Fuck Off (AMRAP - Rounds)
EMO3M - 15 Minutes

20 lateral Jumps over KB
10 DB thrusters (dual)
10 Push Ups + Row (PU Row, Row)

CrossFit

2019-07-08

7/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x10 (same weight throughout) )
afer each set, complete 8 KB Step Ups (farmers style) 24/20, 53/35
Metcon
Stay Focused (Time)
3 Rds for Time - Cap 10

100 Dubs [2 sets or less]
20 Later Burpees over DBall
10 DBalls Over Shoulders (50/30)[70/50]
Accessory Work
Metcon (Time)
3 x Max L Sit Hold
10 Hip Extensions [weighted]
If you don't do this work, don't complain about your core strength. This is simple and effective
BootCamp
BootCamp - Temporary burn Lasts Forever (Weight)
5 Rds - NFT

10 Push Ups onto Blue Mat (w/ 2 sec hold)
20 Single Arm Russian Swings (alt)
10 Single Arm Goblet Squats (5/5)
20 Hollow Body Punches (alt) (L/R=1)
BootCamp - Stay Focused (Time)
3 Rds for Time - Cap 10

100 Dubs (100 singles + 15 Sit Ups)
20 Lat Burpees over Wall Ball
15 Wall Ball Shots

CrossFit

2019-07-06

7/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Who's got a Lighter? (AMRAP - Rounds)
EMOM - Until Failure @ (95/65)

2-2-2-2, 3-3-3-3, 4-4-4-4, etc.....
2 Hang Power Cleans
2 Thruters
2 Bar Facing Burpees
2 Toes to Bar
BootCamp - Who's got a Lighter? (AMRAP - Rounds)
EMOM - Until Failure @ 53/35

2-2-2-2, 3-3-3-3, 4-4-4-4, etc.....

American KB Swings
Goblet Thrusters
KB Facing Burpees
Toes to Bar (knees to shoulders)
Strength
Kneeling KB Strict Press (4x14 (7/7))
Single Knee Kneeling (dual KB) Strict Press
Reverse Fly's (3x10 (same weight throughout))
DB Reverse Fly's

CrossFit

2019-07-05

7/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Pause Clean + Front Squats (8 sets increasing )
Puase @ mid-shin + clean Pull + Clean (1") + 5 Front Squats
Metcon
Let's do it Again (Time)
For Time

Rd 1
400 Meter Run
8 Strict Pull Ups
8 Burpees
Rd 2
400 Meter Run
10 Strict Pull ups
10 Burpees
Rd 3
400 Meter Run
12 Strict Pull Ups
12 Burpees

[weight vest]
BootCamp - Strength
Metcon (No Measure)
5 rounds x :30s holds, each:

1. Inverted KB (L&R)
2. Front rack sandbag
3. Front rack d-ball
4. Dual front rack dumbbell
5. Dual OH dumbell

CrossFit

2019-07-04

7/4/19
Tyler (Time)
5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
Tyler Modified (Time)
5 Rds for Time

7 GI Janes
21 Sumo DL Hi Pulls (95/65)

CrossFit

2019-07-03

7/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + 2 Hang Squat + Push Jerk (8 sets increasing weight )
Power Clean + 2 Hang Squat Cleans + Push Jerk
Metcon
Maybe Some Cool Down Time Afterwards (Time)
10 Rds For Time - Cap 14

2 Wall Walks
5 Hang Clean & Jerks (95/65)[115/80]
5 Back Squats
Accessory Work
Metcon (Weight)
3x12-15 GHD Sit Ups [weighted wall ball]
BootCamp
BootCamp - New and Approved (AMRAP - Rounds and Reps)
AMRAP - 20 Min

Row 15 Calories (legs only)
Row 15 Calories (arms only)
Row 15 Calories
every 4:00 min, run 400 Meters
BootCamp - Maybe Some Cool Down Time Afterwards (Time)
10 Rds for Time - Cap 14

2 Wall Walks
5 Dual DB hang Clean and Press
20 Lateral Jumps over DB

CrossFit

2019-07-02

7/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (10-8-6 (increasing weight))
after each set, complete a :30 second snatch grip overhead barbell hold @ 95/65 [135/95]
Metcon
Everything that's Happened for Me, Happened on 2 Street (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 Single Arm Russian Swings (53/35)[80/53]
10 Strict Pull Ups
10 HSPU [strict]
10 DB Front squats (50/35)
BootCamp - A Bug on My Neck (Time)
For Time - Cap 15

800 M Run
30 Mtn Climbers
30 Step Back Lunges
30 Min Climbers
800 M Run

CrossFit

2019-07-01

7/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x11 (same weight throughout))
after each set, complete 8 KB Step Ups
Ferrari Strategy, Hahaha (3 Rounds for reps)
AMRAP - 4-3-2 (rest 1 Min)

40 Dubs
12 Toes to Bar
8 Burpees onto Box (24/20)
12 DB Snatches (50/35)
Metcon
BootCamp
BootCamp - Cancel the Hurry Up (Weight)
Superset: 4x10

Single DB Front Squat
Dual DB Curls
Front Rack step Back Lunge
DB Push Ups
Ferrari Strategy, Hahaha (3 Rounds for reps)
AMRAP - 4-3-2 (rest 1 Min)

40 Dubs
12 Toes to Bar
8 Burpees onto Box (24/20)
12 DB Snatches (50/35)

CrossFit

2019-06-29

6/29/19
Warm-up
Active Warm up With Coach!
Metcon
Teams of 3 - Relay (Time)
4 Rounds For Time

25 Push Ups
25 Jumping Air Squats
25 Russian Swings (53/80)
25 DB Snatches (50/35)

*48' between stations
**must tag before reps begin
Strength
Metcon (Weight)
Hollow Body DB Floor Press: 4x10
- super set with 10 Ring Rows (3 sec pause @ top)
Accessory Work
Metcon (No Measure)
10 Wall Walks

CrossFit

2019-06-28

6/28/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Just a Little Breeze (Time)
For Time - Cap 30

12-10-8-6-4-2

Strict Pull Ups
Thrusters (95/65)
10 Burpees 6" Touch [5 Burpee Ring MU]
200 M Run (rx only)
BootCamp - A Little Breeze (Time)
For time - Cap 30

20-18-16-14-12-10 of
Ring Rows
KB thrusters
10 burpees to 6" touch
200 M run

CrossFit

2019-06-27

6/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (8-7-6-5)
After each set, complete 6 deadlifts 255/150, 335/230
Metcon
Sold Your Soul (Time)
50 S2OH - For Time

AMRAP - 3 Min x 3

100 Meter Sandbag Carry (50/30){70/50]{100/70}[[150/100]]
20 DB Power Cleans (50/35)
S2OH (95/65)[155/110]

*workout ends at 50 S2OH, 1 Min rest between rounds
BootCamp - Strength
BootCamp - Squat City (4 Rounds for weight)
20 Reps at Each station

DB Front Rack
KB Front Rack
Wall Ball
Sandbag

*after each set, complete 10 DB Deadlifts
BootCamp - Sold Your Soul (Time)
50 Push Ups for Time

AMRAP - 3 Min X 3

100 M Sandbag Carry
25 American KB Swings
Max Push Ups

*1 Min rest between each round

CrossFit

2019-06-26

6/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch + Hang + OHS (8 sets (increasing weight))
1 Pwr Snatch + 2 Hang Squat + 2 OHS
Metcon
Rubber Meets the Road (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

18 c2b Pull Ups
25 Dubs [unbroken]
18 Single DB Thrusters (9/9)(50/35)
Accessory Work
Metcon (Weight)
Sandbag Holds: 3 x :40 second front rack (chest) sandbag holds
BootCamp
BootCamp - Wally CocoNuts (4 Rounds for reps)
EMOM - 16 Min

1 - :40 sec hollow body punches
2 - 12-15 Ring Push Ups
3 - 12-16 Jumping Lunges
4 - 12-15 Ring Rows
BootCamp - Rubber Meets Meets the Road (AMRAP - Rounds and Reps)
AMRAP - 9 Min

12 Standing DB Upright Rows
50 Single Unders [25 Dubs]
12 Single DB Thrusters

CrossFit

2019-06-25

6/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press + Push Press + Push Jerk (1 Strict Press + 3 Push Press + 3 Push Jerk)
E:90 for 8 sets (increasing weight)
from the floor
Metcon
Are You Ready? (Time)
For Time - Cap 13

100 Calorie Row
30 DBalls over Shoulder (50/30)[70/50]{150/70}
30 HSPU [strict]
Rx++ option
Athletes can work however they want on whatever movement they want until all work is complete.
BootCamp
BootCamp - Give ME Something (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Weighted Squats (press out at the bottom)(20/15)
20 Mtn Climbers
10 Wall Ball Sit Ups
20 Mtn Climbers

rest 1 Min

AMRAP - 5 Minutes

10 Jumping Air Squats
20 Plank Burpees
10 Toes to J-Hook
20 Plank Burpees

rest 1 Min

10 Weighted Squats (press out at the bottom)(20/15)
20 Mtn Climbers
10 Wall Ball Sit Ups
20 Mtn Climbers
BootCamp - Are You Ready? (Time)
For Time - Cap 13 (partner)

100 Cal row
50 Wall Ball Shots
50 Push Ups
Athletes can work on whatever movement they want, whenver they want, until the work is complete.

CrossFit

2019-06-24

6/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x12 (same weight))
after each set, complete 8 weighted step ups (24/20)
Metcon
Learning to Love You (AMRAP - Rounds)
EMOM - 10 Min

1 - 17 Am KB Swings (53/35)
2 - 9 Burpee Box Jump Overs (24/20)
BootCamp
Bootcamp - Better Believe It (AMRAP - Rounds and Reps)
AMRAP - 16 Min

400 Meter Run
10 DB Power Cleans
8 DB Front Squats
10 Ring Rows
8 ring Fallouts
Learning to Love You (AMRAP - Rounds)
EMOM - 10 Min

1 - 17 Am KB Swings (53/35)
2 - 9 Burpee Box Jump Overs (24/20)

CrossFit

2019-06-22

6/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Welcome to the Party (3 Rounds for reps)
AMRAP - 2 Min x 3

12 Jumping Air Squats
32' Dual Front Rack DB Lunge Walk (50/35)(53/35)
12 Single Arm S2OH (6/6)

*rest 1 Min after each round
full length lunge = rep
Strength
Split Legged Deadlift (3x14 (7/7))
Dual DB Split Legged DL - 10 Min Running Clock
Sing Along With Me (Time)
TABATA - For Time Cap 9 Min

10 Single DB Hollow Body Floor Touches (challenging weight)
20 Bicycle Crunches
30 Push Ups
40 Mtn Climbers
50 Air SQuats
40 Mtn Climbers
30 Push Ups
20 Bicycle Crunches
10 Single DB Hollow Body Floor Touches

CrossFit

2019-06-21

6/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Well this is Exciting 2.0 (Time)
For time - 30 Min cap

21-15-9
Hang Squat Cleans (115/80)
2 Wall Walks after each completed set

21-15-9
Push Press
2 Rope Climbs after each completed set

21-15-9
Hi Wall Ball Shots (20/15)(11'/10')
4 Bar MU + 200 Meter Run after each completed set
BootCamp - Well This is Exciting 2.0 (Time)
For Time - 30 Min Cap

21-15-9
KB Taters (heavy)
2 Wall Walks after each completed set

21-15-9
DB Strict Press (heavy)
2 Rope Climbs or 5 Strict Chin Ups after each completed set

21-15-9
Hi Wall Ball Shots (20/15) (11'/10')
5 DB Power Cleans + 200 Meter Run after each completed set

CrossFit

2019-06-20

6/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Pistol Progression (3x8x8)
Lateral Box Step Downs: 3x6x6
Pistol Eccentric on Box: 3x8x8
Heel Lifted Pisotls: 3x8x8
Weighted Pistols: 3x8x8
Pistols: 3x8x8
Metcon
Dre Stood Next to a Burned Down House (2 Rounds for reps)
Max Effort - 2 Rds

1:30 of Max Calorie Row
rest 1 Min
1:30 of Max Thrusters (95/65)
rest 1 Min
1:30 of Max plate push ups
rest 1 Min
BootCamp
BootCamp - Dre Stood Next to a Burned Down House (2 Rounds for reps)
2 Rds - Max Effort

1:30 of Max DBalls over Shoulder
rest 1 Min
1:30 of Max KB Goblet Squat Thrusters
rest 1 Min
1:30 of Max Plate Push Ups
rest 1 Min

CrossFit

2019-06-19

6/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (6-6-6)
After easch set, complete 6 DL @ 255/150 [335/230]
Metcon
Every Body, Move Your Body, & Feel United (Weight)
4 Rds NFT

10 Dual KB Hang Power Cleans
8 Dual KB Push Press
6 Dual KB Front Rack Step Back Lunges
(53/35)
BootCamp
BootCamp - In the Strong (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Weighted Leg Drops (slow and controlled)
10 Spiderman Ab Crunches (slow and controlled)
10 Banded Butterfly Pull Aparts
10 Jumping Air Squats
BootCamp - Every Body has a Body and Feels Your Body and Gets United (Weight)
4 Rds NFT

16 Single Arm DB ring Row + Press
16 Cossack Squats (body-weight) [Goblet}
10 Shoot Throughs

CrossFit

2019-06-18

6/18/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + Push Press + Push Jerk (1-2-3 x 8 sets increasing )
Power Clean + Push Press + Push Jerk
Can You Still Pick That Up? (Time)
10 Rds for Time - Cap 9

10 Single Arm DB Hang Clean & Press (50/35)(5/5)
5 C2B Pull Ups
Metcon
BootCamp
BootCamp - The Ups and Downs of Fitness (Weight)
Supersets of weight

12-10-8-6-8-10-12 of DB Reverse Flys
6 Dual Wall Ball S2OH
8 Weighted Step Ups (alt) (53/35)
BootCamp - Can You Still Pick that Up? (Time)
10 Rds for Time - Cap 9

10 DB Snatches (5/5)
10 Jumping Lunges (alt)
10 alternating Toe Touches

CrossFit

2019-06-17

6/17/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (7-5-3-1)
after each set, complete 40/18 push ups
Metcon
Eat the Head off a Bat (AMRAP - Rounds)
EMOM - 12 Min

Min 1 - 15/12 Cal Row
Min 2 - 6 HSPU [strict] + 3 Strict Pull Ups
score completed rounds
Accessory Work
Metcon (Weight)
Dual DB Upright Rows: 3x12
same weight for all 3 sets
BootCamp
BootCamp - Rally Behind Yourself (No Measure)
5 Rds - NFT

10 Banded Hamstring Curls + Weighted sit up
10 Single Hand Plank Hold + Banded Pull (5/5)
10 Hollow Body Banded Lat Pullovers
BootCamp - Eat the Head off a Bat (AMRAP - Rounds)
EMOM - 12 Min

Min 1 - 15/12 Cal Row
Min 2 - 6 DB Strict Press + 6 Slow Ring Rows

CrossFit

2019-06-15

6/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Stop the Clock (Weight)
5 Rounds - NFT

10 Dual DB Hollow Body Floor Press (into)
10 Lockout Leg Raises
Metcon
How do you Spell etc....? (AMRAP - Reps)
AMRAP - 10 Min

2-2-2, 4-4-4, 6-6-6, 8-8-8, etc....

25 Double Unders
--------------------------
Burpees 6" touch
Am KB Swings (53/35)
Jumping Air Squats
Dubs do not count towards your final score
Metcon (No Measure)
1 Mile light jog (cool down)

CrossFit

2019-06-14

6/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
What's the Address Again (Time)
For Time - Cap

50 KB hang Snatches (53/35)(25/25)
50 Dubs [100]
400 Meter Run
40 Single arm KB Thrusters (20/20)
40 Dubs [100]
400 Meter Run
30 Burpees over KB
30 Dubs [100]
400 Meter Run
20 American KB Swings
20 Dubs [100]
400 Meter Run
10 Single KB OH Squats (5/5)
10 Dubs [100]

CrossFit

2019-06-13

6/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Mr. Crowley (Time)
3 Rounds for Time - Cap 12

500/400 M Row
15 Dual DB Hang Clean & press (50/35)(53/35)
25 DB (chest) Sit Ups (50/35)
easch row MUST get faster, so be smart
Weightlifting
Squat Clean (E:90 for 8 reps )
BootCamp
BootCamp - No Way But Up (No Measure)
Superset: 3x12

DBall Squats w/ 3 sec pause at bottom
Farmers style Box Step Downs (alt)
Ring Push Ups
Mr. Crowley (Time)
3 Rounds for Time - Cap 12

500/400 M Row
15 Dual DB Hang Clean & press (50/35)(53/35)
25 DB (chest) Sit Ups (50/35)

CrossFit

2019-06-12

6/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Rack Split Squats (4x20)
Back Rack Split Squats (95/65): 4x20 (10/10)
After each set, Max Hold L-Sits (Pull Up bar)[KB]
Metcon
The Dreaded Numbers (Time)
21-15-9 for Time

Wall Ball Shots (20/15)[25/20]
Toes to Bar
Cal Row
BootCamp
BootCamp - HIIT Me with your Best Shot (AMRAP - Rounds)
EMOM - 16 Minutes

Even: 6 Suitcase Lunges, 6 Single KB Goblet Squats (3L/3R)
Odd: 5 Lying Knee Ins, 6 Bicycle Crunches, 7 SLSU
BootCamp - The Dreaded Numbers (Time)
21-15-9 For Time

Wall Ball shots
Weighted Sit Ups (overhead)
Box Step Ups (30/24) (alt)

CrossFit

2019-06-11

6/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Sots Press (5x5 increasing weight )
5x5 Sots Press (from the rack)
Metcon
Tunneling to Daylight (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

8 Hang Power Cleans (105/75)[135/95]
10 Back Squats
12 Toes to Bar
*E3MOM, complete 10 C2B Pull Ups
C2B does not count to score
BootCamp
Prevent Aging (Time)
5 Rds for Time - Cap 16

10 Mtn Climbers
3 Push Ups
10 Mtn Climbers
3 Push Ups
10 Speed Skaters
10 Drop Squats
20 Russian Twists (wall ball)
20 Sit Ups
BootCamp - Tunneling to Daylight (AMRAP - Reps)
AMRAP - 15 Min

8 American KB Swings
10 Jumping Lunges
:30 second plank hold with thigh taps
*E3MOM, complete 10 Ring Rows

CrossFit

2019-06-10

6/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (8-6-4-2)
40/18 Push Ups after each set
Metcon
This is a Rerun of Sorts (3 Rounds for reps)
AMRAP - 3 Min

8 HSPU [strict]
8 Pistols
8 DB Snatches (alt) (50/35)

Rest 1
AMRAP - 4 Min
Rest 1
AMRAP - 5 Min
Accessory Work
Sandbag Front Rack Hold (Time)
1:00 Min, :45 sec, :30 sec (100/50)[150/100]
*rest as needed between sets
BootCamp
BootCamp - E=MC squared (3 Rounds for reps)
Max Effort :45, Rest :15

- KB Jumping Squats
- Single Arm DB Tri Extensions (behind head, Right)
- Single Arm DB Tri Extensions (behind head, Left)
- Ring Rows
- Sit Ups (any style)
3 Rds
BootCamp - This is a Rerun of Sorts (3 Rounds for reps)
AMRAP - 3, 4, 5 (1 Min Rest between)

8 Push Ups
8 Pistols
8 DB Snatches (alt) (50/35)

CrossFit

2019-06-08

6/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Mr. Fahrenheit (Weight)
5x10 (Superset)

- DB Reverse Flys
- Seated (dual) KB Strict Press (l-sit)
add your DB and KB weight together
Conditioning
Stations of the Cross (2 Rounds for reps)
1 Min at each station (1 Min rest between each movement) x 2

- Wall Ball Shots
- DBalls over Shoulder
- Bear Crawl (25' increments)
- Strict Pull Ups

CrossFit

2019-06-07

6/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
The 300 Spartans (Time)
With a Partner for Time - No Cap

300 Burpees onto box (24/20)

CrossFit

2019-06-06

6/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (7-7-7)
increasing weight, complete 6 Deadlifts after each set (265/130)[315/225]
Metcon
Asbury is Calling W1.0 (Time)
For Time

750 M Row + 150 Dubs
choose one of 3. if you struggle with dubs, you're rowing more. Sub for dubs is attempts
Asbury is Calling W1.1 (Time)
For Time

1,000 M Row + 100 Dubs
Asbury is Calling W1.2 (Time)
For Time

1,250 M Row + 50 Dubs
BootCamp
BootCamp - Farming for Strength (3 Rounds for weight)
3x10 @ each station

- Dual DB Front Squats w/ puase @ bottom
- Single KB Lunge Walk
- Single KB Lateral Lunges

CrossFit

2019-06-05

6/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (3x4 (AHAP))
same weight throughout
Metcon
The Viking Wars (Time)
For Time - Cap 12

400 M Run w/ object (50/30)[100/50]
30 DBalls Over Shoulder [power Cleans 100/50]
20 Burpees over object
10 Thrusters with weighted object
400 M Run w/ object

*50/30 DBalls [100/50 sandbag]
BootCamp
BootCamp - Pirates on the Rubber Floor (AMRAP - Rounds and Reps)
AMRAP - 15 Min

1 Wall Walk
10 Standing DB Curl & Press (alt)
10 Single Leg weighted Box Step Ups (alt)
10 Box Push Ups
10 Box Dips
10 Box Overs (hands on box)
10 Box Knee Ins
The Viking Wars (Time)
For Time - Cap 12

400 M Run w/ object (50/30)[100/50]
30 DBalls Over Shoulder [power Cleans 100/50]
20 Burpees over object
10 Thrusters with weighted object
400 M Run w/ object

*50/30 DBalls [100/50 sandbag]

CrossFit

2019-06-04

6/4/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch/OHS EMOM (E:90 seconds )
EMO(:90) - 16 Minutes

Perform 1 PWR Snatch + 2 OHS (w/ increasing weight)

Rx+ Perform 1 PWR Snatch + 1 Snatch Balance + 1 OHS (w/ increasing weight)
Metcon
Dream Big Dreams (Time)
3 Rds for Time - Cap 13

21 Hang Power Cleans (115/80)[155/115]
23 HSPU [18 strict]
90 Dubs
BootCamp
Teacher, There are Things..... (Time)
AMRAP - 16 Min

40 Mtn Climbers (l/r=1)
20 Push ups
40 (Farmer Style) Step Back Lunges (l/r=2)
20 Single DB Front Squats
BootCamp - Dream Big Dreams (Time)
3 rds for Time - Cap 13

25 American KB Swings
20 (alt) dual DB/KB S2OH
90 Dubs

CrossFit

2019-06-03

6/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (9-7-5-3)
After Each set, complete 35/15 push ups
Metcon
Asbury is Calling W3 (AMRAP - Rounds and Reps)
AMRAP - 12 Min

20 Wall Ball Shots (20/15)[25/20]
20 T2B
20 Wall Ball Shots
20 Pull ups [C2B]
20 wall Ball Shots
7 GI Janes [7 Bar MU]
Accessory Work
Sandbag Front Rack Hold (Time)
1:00 Min, :45 sec, :30 sec (100/50)[150/100]
*rest as needed between sets
BootCamp
BootCamp - One More Try (AMRAP - Reps)
1 Rd - 18 Min

3:00 Plank Hold [1:30/1:30 single arm]
40 Ring Push Ups (lower = better)
50 Single DB Split Leg Deadlifts
40 DB Hang Power Cleans
3:00 Hollow Body Hold
score reps completed (planks = 1 rep)
BootCamp - Asbury Is Calling W3 (AMRAP - Rounds and Reps)
12 Min AMRAP

20 Wall Ball Shots
20 SLSU
20 Wall Ball Shots
20 Ring Rows
20 Wall Ball Shots
7 GI Janes

CrossFit

2019-06-01

6/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Partner's System of the Down (Time)
For Time - Cap 22

2,000 Meter Row
100 Sit Ups
75 Wall Ball Squats (passing ball below parallel)
50 DB Front Rack Lunges (l/r=2)
75 Weighted Box Step ups (l/r=2)
100 Bicycle Crunches (l/r=1)
share the workload for each movement until the workout is complete
Strength
Core to the Floor (AMRAP - Rounds)
8 x :30 seconds of Dual KB Front Rack Hold
[BB from rack (135/95)]

CrossFit

2019-05-31

5/31/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
I'm Your Captain (Time)
For Time - Cap 30

80 Wall Ball Shots (20/15)
70 Back Squats (95/65)
60 Hang Power Cleans
40 Pistols (alt)
30 Push Ups
20 OHS
BootCamp
BootCamp - I'm Your Captain (Time)
For Time - Cap 30

80 Wall Ball Shots
70 Goblet Squats
60 AM KB Swings
40 Pistols (alt)
30 Push Ups
20 db Snatches (alt)

CrossFit

2019-05-30

5/30/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Thruster (9-6-3 - 1 sec pause a the bottom )
Metcon
Learned Lessons (Time)
For Time - Cap 8

10-10-8-8-6-6 Burpee Box Jumps (24/20)
5 Strict Pull Ups [4 Ring MU]
Always Help (3 Rounds for reps)
3x10 BB Bent over Rows (95/65)
- 10 BB Rollouts (slow and controlled)
BootCamp
BootCamp - History So Strong (AMRAP - Rounds)
EMO2M - 16 Minutes

10 KB Goblet Squat Thrusters [dual DB]
20 Mtn Climbers (l/r=2)
5 Dual DB Front Raises
BootCamp - Learned Lessons (Time)
For Time - Cap 8

10-8-6-4-2 Burpees 6" Touch
10 Ring Rows
BootCamp - Always Help (3 Rounds for reps)
3x10 - DB Reverse Flys
- 10 Ab Wheel Rollouts

CrossFit

2019-05-29

5/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean (E:30 for 10 Min @ 70-80% of 1RM or 5+ from 5/23)
Metcon
Come Here, Duke! (4 Rounds for reps)
AMRRAP - 4, 4, 3, 3

50 Dubs
10 Pull Ups [4 Ring MU]
20/14 Cal Row

*Rest 1 Min between AMRAPS
Accessory Work
Dumbbell Sots Press (alt) (Weight)
NFT: 4 Sets
Squatted DB (alt) Sots Press
BootCamp
BootCamp - Friends will be Friends (Time)
For Time - 17 Min Cap

800 Meter Run
800 Meter Row
400 Meter Run
400 Meter Row
then, 5 Rds of
10 AM KB Swings
10 SLSU
10 Russian Twists (1" from floor, do not touch ground)
Come Here, Duke! (4 Rounds for reps)
AMRRAP - 4, 4, 3, 3

50 Dubs
10 Pull Ups [4 Ring MU]
20/14 Cal Row

*Rest 1 Min between AMRAPS

CrossFit

2019-05-28

5/28/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (8-8-8-8)
35/15 Push Ups betweem each set
Metcon
Arlandria (AMRAP - Rounds)
EMOM - 10 Min

8 T2B [10]
5 OHS (95/65)[135/95]
BootCamp
BootCamp - I'm the Same as I was in Your Heart (AMRAP - Rounds and Reps)
AMRAP - 18 Min

12 Wall Ball Sit ups
16 Mtn Climbers
20 Box Dips
24 Russian Swings
BootCamp - Arlandria (AMRAP - Rounds)
EMOM - 10 Min

10 Toes to J-Hook
8 Single DB OHS (4/4)
Accessory Work
Metcon (Time)
2 Min Accumulated L-Sit or 2 Min Hollow Body Hold (floor)

CrossFit

2019-05-27

5/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Classic Murph (Time)
For Time
1 Mile Run
20 Rounds
5 Pull Ups
10 Push Ups
15 Squats
1 Mile Run
Mini Sets Murph (Time)
For Time
1 Mile Run
33 Rds
3 Pull Ups
6 Push Ups
9 Squats
+ Rd of 1 Pull Up, 2 Push Ups, 3 Squats
1 Mile Run
Push Up Saver Murph (Time)
For Time
1 Mile Run
20 Rds of
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
1 Mile Run
Leg Saver Murph (Time)
For Time
1 Mile Run
15 Rds of
5 Pull Ups
10 Push Ups
20 Squats
+ 5 Rds of 5 Pull Ups, 10 Push Ups
1 Mile Run
Beginner Murph (Time)
For Time
800 Meter Run
10 Rds of
5 Pull Ups
10 Push Ups
15 Squats
800 Meter Run

CrossFit

2019-05-25

5/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Given to Fly (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

50' Farmer Carry (53/35)
10 Dual KB Deadlifts
1 Wall Walk
20 Jumping Air Squats
Strength
Box KB Press (Weight)
5x10 (alt) KB Bench Press (53/35)
Metcon (3 Rounds for reps)
Banded Lat Pull Downs: 3x15
complete with straight arms

CrossFit

2019-05-24

5/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Hi, I'm a Chipper (Time)
For Time - Cap 30

50/36 Cal Row
125 Dubs
40 American KB Swings (53/35)[80/53]
30 hang Clean & Jerk (105/75)[135/95]
40 American KB Swings
125 Dubs
50/36 Cal Row

CrossFit

2019-05-23

5/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean (E :30 for 10 mins @ 70-80% of 1RM or 5+# of 5/15)
Metcon
Here it goes again EMOM (AMRAP - Rounds)
EMOM - 12 Minutes

1 - 1 Rope Climb [legless]
2 - 10 single KB goblet squat (1 sec pause) (53/35)
3 - 14 Wall Ball Sit Ups (head thru) [:22 seconds of accumulated L-Sit]
BootCamp
BootCamp - Bubble Bubble Bubble Guppies (4 Rounds for reps)
AMRAP - 5, 4, 3, 2

16/13 Cal Row
10 Plank Burpees
10 Goblet Lateral Squats

*rest 1 Min between each set
Here it goes again EMOM (AMRAP - Rounds)
EMOM - 12 Minutes

1 - 1 Rope Climb [legless]
2 - 10 single KB goblet squat (1 sec pause) (53/35)
3 - 14 Wall Ball Sit Ups (head thru) [:22 seconds of accumulated L-Sit]

CrossFit

2019-05-22

5/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press (1x1)
Shoulder Press, increasing weight
Push Press (1x1)
Metcon
South Philly Sued (3 Rounds for reps)
3 x 3 Min AMRAP of

20 DB Snatches (alt) (50/35)
5 Bar MU [7 Bar MU]
:90 second rest between AMRAPs
BootCamp
BootCamp Strength on Up (3 Rounds for weight)
NFT

4x8 L Seated DB Strict Press
then
4x8x8 Single Arm Bent Over Row
then
4x6 Reverse Flys
BootCamp - South Philly Sued (3 Rounds for reps)
3x3 Min AMRAP of

20 DB Snatches (alt) (challenging weight)
5 Box Shoot Throughs
:90 second rest between each AMRAP

CrossFit

2019-05-21

5/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch + Hang Snatch + OHS (8 sets (increasing))
1 Full Snatch + 1 Hang Snatch + 2 OHS
Metcon
Rocket Copters (Time)
30 Reps for time - Cap 13 min

1 Hang Power Clean + 2 Front Rack Lunges + 1 Push Press (95/63)[135/95]
BootCamp
BootCamp - Muscle Pop (AMRAP - Rounds and Reps)
AMRAP - 16 Min

8 Box Step Ups with a Knee Drive
8 Box Overs (hands on box)
10 Box Dips
10 Standing (alt) DB Curls
12 Mtn. Climbers
12 BF sit ups
BootCamp - Rocket Copters (Time)
30 Reps for Time - Cap 13

2 DB Hang Power Cleans
2 DB Front Squats
2 DB Push Press
*use challenging weight

CrossFit

2019-05-20

5/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (10-8-6-4)
32/14 Push Ups between each set
Metcon
It's Like a River Ran Through It (AMRAP - Rounds)
EMOM - 10 Minutes

Even: 12 HSPU [10 strict]
Odd: 5 Strict Pull Ups + 5 Toes to Bar
Accessory Work
Metcon (Weight)
L- Seated DB Strict Press: 4x8 (AHAP)
BootCamp
BootCamp - Stock the Good Ones (AMRAP - Reps)
:30 intervals - 6 Rds

Jumping Jacks
Running in Place
Jump Air Squats
Mtn Climbers
Sit Ups (any style)
Hollow Body (alt) punches (l/r=1)
BootCamp - It's Like a River Ran Through It (AMRAP - Rounds)
EMOM - 10 Minutes

Even: 20 Plank Hold Thigh Taps
Odd: 5 Ring Rows + 5 Lying Knee Ins

CrossFit

2019-05-18

5/18/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Saturdays are for the People! (AMRAP - Rounds)
EMOM - 12 Minutes

6 Kneeling KB Presses (53/35)(3/3)
5 Box Jumps (24/20)
4 Russian KB Swings
turn KB upside down for a greater challenge (opposing knee/hand)
Strength
Chuck Mangione (Time)
10-1 For Time Cap - 9 Min

Push Ups
DB Hang Clean & Press (50/35) (alt)
20 Dubs
BP Black Course (Time)
For time - 6 Min Cap

400 Meter Row
400 Meter Run
10 Devil Presses (50/35)

CrossFit

2019-05-17

5/17/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
The Boozwazeee (Time)
For Time - Cap 30

400 Meter DBall Run (50/30)[100/50]
27-21-15
Wall Ball Shots (20/15)[25/20]
Pull Ups [C2B]
400 Meter DBall Run
21-15-9
Wall Ball Shots
Pull Ups [C2B]
400 Meter DBall Run
Rx+ sandbag
BootCamp
BootCamp - The Boozwazee (Time)
For Time - Cap 30

400 M DBall Run
27-21-15
Box Step Ups [jumps]
Am Swings
400 M DBall Run
21-15-9
Box Step Ups
Am Swings
400 M dBall Run

CrossFit

2019-05-16

5/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (9-9-9)
after each set, complete 6 Deadlifts at 265/130 [315/225]
Shut Up and Dance with Me (Time)
5 Rounds for Time - Cap 16

24/18 Cal Row
14 Pistols
6 Burpee Box Jumps
Metcon
HSPU Practice (AMRAP - Rounds)
5 Min of HSPU Practice
seated dual DB Strict Presses, kickovers, kipping, strict.....score rounds and reps and comment on movement
Accessory Work
BootCamp
BootCamp - This is the Big Leagues (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Shots
10 Push Ups
10 Negative Release Ring Rows (slow decent)
10 Russian Twists (l/r=1) w/ wall ball
10 Plank Jumping Jacks
BootCamp - Shut Up and Dance with Me (Time)
5 Rds for Time - Cap 16

5 Manmakers
10 Pistols
10 Jumping Pull Ups

CrossFit

2019-05-15

5/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean (E:30 for 10 Min @ 70-80% of 1RM, or 5#+ of 4/23)
Metcon
Push to the Maximum (Time)
For Time - Cap 13

25 Pull Ups [C2B]
rest 1 Min
25 Thrusters (95/65)[135/95]
rest 1 Min
25 Hang Power Snatches
rest 1 Min
400 Meter Run
*start the run before 13 min mark and post actual time
Accessory Work
Metcon (3 Rounds for reps)
3 x 10-15 strict Chin Ups [weighted vest]
BootCamp
BootCamp Tough Max Effort (AMRAP - Reps)
Max Effort 1 Min (rest :30 seconds between each movement)

2 Rounds

Max T- Push Ups
Max Straight Leg Sit Ups
Max Ring Rows
Max Mtn Climbers (l/r=1)
Max Bulgarian Split Squat (:30/:30)
Max Jump Rope (double unders)
BootCamp - Push to the Maximum (Time)
For Time - Cap 13

25 Dual DB Power Cleans
rest 1 Min
25 DB Thrusters
rest 1 Min
25 alt DB Snatches
rest 1 MIn
400 Meter Run

CrossFit

2019-05-14

5/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Jerk (2-2-2-2-2-2-2-2)
if you completed the push jerks last week, then skip this segment
Split Jerk (2-2-2-2-2-2-2-2)
Metcon
It's Gotta Be True (AMRAP - Reps)
EMOM - 10 Minutes

5 Burpees
even: max Toes to Bar (:40)
odd: max American KB Swings (:40)
BootCamp
American Dream (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Mins

10 KB Singe Leg RDL's
20 Plate Jumps (2-45# plates)
10 Speed Skaters
20 Butterfly Sit Ups
10 Jumping Knee Tucks
20 Dubs
10 Overhead Banded Presses
It's Gotta Be True (AMRAP - Reps)
EMOM - 10 Minutes

5 Burpees
even: max Toes to Bar (:40)
odd: max American KB Swings (:40)

CrossFit

2019-05-13

5/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (11-9-7-5)
after each set, complete 32/14 Push Ups
Metcon
It's All on-Demand (AMRAP - Reps)
In 8 Min, Complete the following

250 Dubs , then AMRAP
OHS (95/65)
*each time the bar comes down, complete 6 DBalls Over the Shoulder (50/30) [5 BarMU]
Accessory Work
Metcon (4 Rounds for reps)
Wall Walks: 4x3 (NFT)
BootCamp
Wet Noodle (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Bicycle Crunches (l/r=2)
20 Supermans
20 Jumping Air Squats
20 Calorie Row
10 Box Push Ups
BootCamp - It's All onDemand (AMRAP - Reps)
AMRAP - 8 Minutes

250 Dubs, then AMRAP
Sots Press (dual DB) alternating
*each rest, complete 12 SLSU
BootCamp - It's All onDemand (AMRAP - Reps)
AMRAP - 8 Minutes

250 Dubs, then AMRAP
Sots Press (dual DB) alternating
*each rest, complete 12 SLSU

CrossFit

2019-05-11

5/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
190429 (AMRAP - Reps)
AMRAP - 12 Minutes

1 Strict Pull Up, 2 Push Ups, 3 Squats
2 Strict Pull Ups, 3 Push Ups, 4 Squats
3 Strict Pull Ups, 4 Push Ups, 5 Squats
etc.....

[vest]
Strength
Back Rack Split Squats (Time)
Back Rack Split Squats (95/65): 4x20 (10/10)
*2 Max Hold L-Sits (Pull Up bar)[KB]
score L-Sit time
Conditioning
Rowing with Friends and Family (Time)
With a Partner, complete a 2,400 Meter Row (break stints up as desired, but must split the work 50/50)

CrossFit

2019-05-10

5/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
The Birth of Mankind (Time)
For Time - Cap 30

5 Rds
8 C2B Pull Ups [5 Ring MU]
12 S2OH (75/55)[115/80]

4 Rds
12 Toes to Bar
8 S2OH (115/80)[135/95]

3 Rds
12 Front Squats (135/95)[165/120]
12 Burpees over Bar
BootCamp

CrossFit

2019-05-09

5/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (8-8-8-8)
after each set, complete 9 deadlifts (255/120)[300/210]
Metcon
Pours Herself a Strong One (Time)
5 Rds for Time - Cap 11 Min

15 hang Power Cleans (95/65)[135/95]
15 Pull Ups [C2B]
15 HSPU [strcit]
Accessory Work
Bar Muscle-ups (5x3 with focus on form not fatigue)
BootCamp
Bulgarian Split Squats (Weight)
4x10 (5/5) (50/35) (53/35) [80/53]
between each set, complete 10-15 push ups, then rest as needed.
BootCamp - Pour Herself a Strong One (Time)
5 Rds for Time - Cap 11

20 American KB Swings
20 Ring Rows (pull ups)
15 pike push ups (box)

CrossFit

2019-05-08

5/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Cossack Squats (4x6 (same weight throughout))
L/R=1
Metcon
Accessory Work
The Weight of Love (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 18 Strict Pull ups
2 - Sandbag Run 100 M (100/50)
3 - 18 Wall Ball Shots (20/15)[25/20]
Metcon (Weight)
Standing Reverse Flys: 3x10
BootCamp
BootCamp - Dreaming of the Past (AMRAP - Rounds)
5 Big Sets - NFT

Max Ring Rows
14 Standing DB Strict Press (dual)
12 DB Bent Over Rows (dual)
10 DB push Ups
score completed rounds for attendence challenge
BootCamp - The Weight of Love (AMRAP - Rounds)
EMOM - 15 Min

1 - 15 Wall Ball Squat Cleans
2 - 100 Meter DBall Run
3 - 15 Wall Ball Shots

CrossFit

2019-05-07

5/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Jerk (2-2-2-2-2-2-2-2)
Metcon
Future Generations Need a Better Understanding (Time)
For Time - Cap 13 Min

30-20-10 DB Snatches alt (50/35)
10 Lat Burpees Over DB

10-20-30 DB Snatches alt
10 Lat Burpees Over DB
BootCamp
BootCamp - Hillside Manor Sometime after 2am (AMRAP - Rounds)
4 Rds - NFT

16 Single Arm Weighted RR (8/8)
16 Empty BB Good Mornings
16 Sit to Stand (DB assisted if necessary)
16 Push Ups
score completed rounds for attendance challenge
Future Generations Need a Better Understanding (Time)
For Time - Cap 13 Min

30-20-10 DB Snatches alt (50/35)
10 Lat Burpees Over DB

10-20-30 DB Snatches alt
10 Lat Burpees Over DB

CrossFit

2019-05-06

5/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Metcon
Back Squat (12-10-8-6)
increasing weight
Hair Up! (3 Rounds for reps)
AMRAP - 3 Minutes
30/24 Calorie Row
Max OHS (95/65)[115/80]

Rest 2 Min

AMRAP - 3 Minutes
30/24 Cal Row
Max Thrusters

Rest 2 Min

AMRAP - 3 Minutes
30/24 Cal Row
Max Hang Clean & Jerks
Accessory Work
Metcon (3 Rounds for reps)
Strict Leg Raises (hip height) 3x Max Reps
BootCamp
BootCamp - Stark Clashed in Pleasure (Time)
5 Rds for Time - Cap 17

20 Cal Row
10 Side Box Step Ups (5/5)
20 Box Dips
20 Wall Ball Sit Ups (head through)
BootCamp - Hair Up! (3 Rounds for reps)
AMRAP - 3 Minutes
70 Dubs (110 singles)
Max Dual DB OH Lunges (alt)

Rest 2 Min

AMRAP - 3 Minutes
70 Dubs (110 Singles)
Max Single DB Thrusters (front rack)

Rest 2 Min

AMRAP - 3 Minutes
70 Dubs (110 Singles)
Max Single DB Clean & Press (alt)
Metcon (3 Rounds for reps)
3 Rds for Reps

Strict Leg Raises (hip height)

CrossFit

2019-05-04

5/4/19
No Open Gym tomorrow due to the Abundance of Broad Street Runners and Cheerers on!
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The Biggest Weirdo (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

40 Dubs
20 DBalls Over (50/30)
20 Pistols
20 Push Ups
Strength
Seated DB Strict Press (Weight)
L-seated DB Strict Press: 4x12
Core Strength
Weighted Hollow Body Work (Weight)
TABATA: 6 Min

Hollow Body Running
Holly Body Leg Raises
Hollow Body Flutter Kicks

CrossFit

2019-05-03

5/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
The Broad Street Run WOD (Time)
With a Partner (for Time) - Cap 20

60 Wall Balls (20/15)[25/20]
60 toes to Bar
60 Wall Balls
60 Pull Ups [C2B]
60 Wall Balls
*one athlete muse hang from the pull up bar for 20 of their partners reps, and then switch. Last 20 reps can be split any way and no one needs to hang

Rest 3 Min
Max Synchro Burpees over Bar (AMRAP - Reps)
7 Min Synchro Burpees
BootCamp
BootCamp - The Broad Street Run (Time)
With a Partner For Time - Cap 20

60 Wall Balls
60 Toes to Bar
60 Wall Balls
60 Jumping Pull ups
60 Wall Balls
*one athlete must hold from the pull up bar while the other athlete completes 20 reps, then switch. The last 20 can be split any way and no one needs to hold

Rest 3 Min
Bootcamp - Max Synchro Burpees (AMRAP - Reps)
7 Min Max Synchro Burpees

CrossFit

2019-05-02

5/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (8-8-8-8)
after each set, complete 9 Deadlifts at (255/120), [300/210]
Metcon
Yada, Yada, Yada (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

20 American KB Swings (53/35)
10 dual DB Push Press (50/35)
10 DB Box Step Ups (alt) (24/20)
BootCamp
BootCamp - Longevity (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

1 Ring Row, 2 Sit Ups, 3 Squats
2 Ring Rows, 3 Sit Ups, 4 Squats
3 Ring Rows, 4 Sit Ups, 5 Squats......

rest 2 Minutes

Complete 30 reps of each - NFT

Supermans, Glute Bridges, Spiderman Crunches
BotCamp - Yada Yada Yada (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

20 American KB Swings
20 Single Arm DB/KB Presses (10/10)
20 Lateral Jumps over KB

CrossFit

2019-05-01

5/1/19
Today is the Start of the MAY Attendance Challenge! Please attend class today and let your coach know if you are planning to participate. Attendance can be the key to success, so if you're undecided, you should do it.
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean (E:30 for 10 Minutes @ 65%-75% of 1RM Clean)
*if you were successful last week, increase by at least 5#
Metcon
I'm Getting no Sleep in There, NO SLEEP (AMRAP - Reps)
EMOM - 10 Minutes

10 Wall Ball Shots (20/15)[25/20]
*max burpees until :50
score the burpees only
BootCamp
BootCamp - Life Skills (Time)
2 Rds

2,000 Meter Row
20 Ring Push ups
I'm Getting no Sleep in There, NO SLEEP (AMRAP - Reps)
EMOM - 10 Minutes

10 Wall Ball Shots (20/15)[25/20]
*max burpees until :50

CrossFit

2019-04-30

4/30/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (2-2-2-2-2-2-2-2)
Metcon
You Got a Little Thing for this Fella? (Time)
3 Rds for Time - Cap 15

550/430 Meter Row
73 Dubs
22 Toes to Bar
Accessory Work
Practice L-Sit Hold (Time)
5 Minutes of Practice
BootCamp
BootCamp - Every Won Nose That. Duh (Weight)
With constant motion (slowly):
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
banded Dips, but minimaly assisted
BootCamp - You Got a Little Thing for This Fella? (Time)
3 Rds for Time - Cap 15

400 Meter Run
73 Dubs
30 Wall Ball Sit Ups (head through)

CrossFit

2019-04-29

4/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (11-9-7-5)
Between each set, complete 30/12 Push Ups
Metcon
I Love the Floors in Here. Try and Guard Me (Time)
10-9-8-7...1 For Time - Cap 14

DB Front Squats (50/35)
Pull Ups [strict]
HSPU [strict]
BootCamp
BootCamp - It's Leg Day (2 Rounds for reps)
:30 second increments for 2 Rds (16 Min)

Set 1
Air Squats
Squat Hold
Jumping Air Squats
Rest

Set 2
Forward Lunges
Box Jumps
Box Step Ups (alt)
Rest

Set 3
Side Step Lunges
Step Back Lunges
Jumping Air Squats
Rest

Set 4
SLSU
Bicycles (alt)
Hollow Body Leg Raises
Rest
BootCamp - I Love the Floors in Here. Try and Guard Me (Time)
10-9-8-7...1 - For Time - Cap 14

Standing Dual DB/KB Strict Press
Wall Ball Russian Twist (l/r=1)
Push Ups
Box Dips

CrossFit

2019-04-27

4/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
In Case You Don't Have a 3 Bedroom and 2 Floor Home (Time)
AMRAP - 16 Minutes

400 Meter Run
10 Burpees
50 Dubs
10 Burpees
Strength
...and God Forbid the Elevators Don't Work (Weight)
4 Rounds - NFT

25 Plate Clean & Jerks (45/25)
20 Upside Down KB Lunge Steps (10/10)(35/24/18)

CrossFit

2019-04-26

4/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Doris, Check your batteries (Cap 30) (Time)
For Time - 30 Min Cap

30 American KB Swings (53/35)
30 KB Goblet Squat Thrusters
200 Meter Single KB Carry (53/35)
30 Toes to Bar [5 Rope Climbs]
400 Meter Med Ball Run (20/15)[50/30]
20 Pistols
600 Meter Row
40 Buprees to 6" touch [Burpee Box Jump Overs]
BootCamp
BootCamp - Doris, Check your Batteries (Time)
For Time - 30 Min Cap

30 American KB Swings
30 Goblet squat Thrusters
400 Meter Run
30 Stair Climbers (l/r=1)
800 Meter Run
20 Pistols
600 Meter Row
40 Burpees

CrossFit

2019-04-25

4/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (8-8-8-8)
after each set complete 9 Deadlifts (255/120)[300/210]
Metcon
You Know Me! I Thought I Did (Time)
5 Rds for Time - Cap 14

10 Hang Power Snatches (95/65)[axle 110/70]
20 Lateral Hops Over Bar (l/r=2)
10 Wall Ball Shots (20/15)[30/25]
1 Rope Climb [legless + 1 climb]
BootCamp
BootCamp - Stations Nations (3 Rounds for reps)
AMRAP - 1 MIn @ each station x 3

Station 1 - Sandback Deadlifts

Station 2 - Push Ups

Station 3 - Sit Ups

Station 4 - (alt) Leg and Arm Raises (plank)

Station 5 - Rest
BootCamp - You Know Me! I Thought I did (Time)
5 Rds for Time - Cap 14

12 DB Snatches
20 Lateral Hops over DB
12 Wall Ball Shots
20 Speed Skaters

CrossFit

2019-04-24

4/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Metcon
Strict Press (2-2-2-2-2-2-2-2)
Shoulder Press, increasing weight
How Often do you Cut Your Toenails? (3 Rounds for reps)
AMRAP - 3 Min

12 Box Jump Overs (24/20)
12 HSPU [strict]
12 Thrusters (95/65)

Rest 2 Min

AMRAP - 3 Min

10 Box Jump Overs (24/20)
10 HSPU [strict]
10 Thrusters

Rest 2 Min

AMRAP - 3 Min

8 Box Jump Overs
8 HSPU [strict]
8 Thrusters
BootCamp
BootCamp - Cindy Things (AMRAP - Rounds)
AMRAP - 16 Minutes

5 Ring Rows
10 Push Ups
15 Air Squats
BootCamp - Cindy Things (AMRAP - Rounds)
AMRAP - 16 Minutes

5 Ring Rows
10 Push Ups
15 Air Squats
BootCamp - How Often do you Cut Your Toenails (3 Rounds for reps)
AMRAP - 3 Min

12 (45# plate) Side Step Lunges
12 1/2 Sit Ups
12 Spiderman Crunches

Rest 1 min

AMRAP - 3 Min
10 (45# plate) Side Step Lunges
10 1/2 Sit Ups
10 Spiderman Crunches

Rest 1 Min

AMRAP - 3 Min
8 (45# plate) Side Step Lunges
8 1/2 Sit Ups
8 Spiderman Crunches

CrossFit

2019-04-23

4/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean (E:30 - 10 Minutes @65-75% of 1RM Clean )
8 MIn Warm Up
Metcon
Ahoy, Mr. Eldridge (AMRAP - Rounds and Reps)
AMRMAP - 10 Minutes

14 (dual) DB Hang Clean & Jerk (50/35)
14 Jumping Pull Ups [C2B]
50 Dubs
Accessory Work
Seated DB Strict Press (alt) (Weight)
L-seated DB Strict Press: 4x12
BootCamp
BootCamp - Homeboy My Boy (No Measure)
4 Rds - NFT

16 Front Rack Step Back Lunges (heavy)
10 Toes to J-Hook
16 Barbell Good Mornings (3 sec down, 1 up)
10 Toes to J-Hook
16 DBalls Over Shoulder
BootCamp - Ahoy, Mr. Eldridge (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

14 Dual DB Bent Over Rows
14 Jumping Pull Ups
50 Dubs

CrossFit

2019-04-22

4/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (10-8-6-4-4)
Metcon
Bee Boppin' and Scattin' all Over the Place (Time)
3 Rds for Time - Cap 7 Min

15/12 Cal Row
12 Burpee Box Jumps (24/20)
into
3 Rds for Time - Cap 5 Min
10 DB Powe Cleans (50/35)
10 Front Squats
10 S2OH
add one second for each rep not completed on each timcap
BootCamp
BootCamp - Generally Overflowing (No Measure)
4 Rds - NFT

40 Jumping Lunges
30 Russian Twists + Press (wall ball)
10 DB RDL's (slow and controlled) (3 sec down + 1 sec up)
BootCamp - Bee Boppin' and Scatting' all Over the Place (Time)
3 Rds for Time - Cap 7 Min
15 Cal Row
12 Burpees Over Rower
into

3 Rds for Time - Cap 5 Min
12 Single Arm Russian Swings
20 Single Arm KB Goblet Squats (10/10)
20 Single Arm KB S2OH (10/10)

CrossFit

2019-04-20

4/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Smoke Weed Everyday (Weight)
Raised Leg Split Leg Squats(farmers style)
4x8x8
*between each set, complete 8 strict pull Ups and 28/18 Push Ups
Conditioning
Sounds Gay, I'm In (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

200 Meter Run
20 Russian KB Swings (53/35)
50 Dubs
20 Single ARM KB Goblet Squats (10/10)
Core Strength
CORE World War (AMRAP - Rounds)
EMOM - 8 Min

10 Butterfly Sit Ups
5 Supermans

CrossFit

2019-04-19

4/19/2019

CrossFit

2019-04-18

4/18/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (7-7-7-7-7)
After each set, complete 8 Deadlifts (175/120)[255/170]
Metcon
This Concerns Me (Time)
5 Rds for Time - Cap 14

18 Wall Ball Shots (20/15)[25/20]
10 Dual DB/KB Hang Snatch (50/35, 53/35)
9 Burpees onto Plate
BootCamp
BootCamp - Is Hard (Time)
5 Rds for Time - Cap 18 Min

25 Cal Row
25 Wall Ball Sit ups
100 Meter Farmers Carry (53/35)
200 Meter Run
BootCamp - This Concerns Me (Time)
5 Rds for Time - Cap 14

18 Wall Ball Shots
20 American KB Swings
9 Burpees Over KB

CrossFit

2019-04-17

4/17/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press + Jerk (any style) (8-10 sets building )
3 Push Press + 2 Jerk (any style)
Metcon
Philadelphia Faithful (3 Rounds for reps)
AMRAP - 4 Minutes

15/12 Cal Row
12 DB Thrusters (50/35)
9 Strict Pull Ups

Rest 1 Min

AMRAP - 4 Minutes

15/12 Cal Row
12 Single DB Clean & Press (6/6)
9 Toes to Bar

Rest 1 Min

AMRAP - 2 Min

SLSU [Ring MU]
BootCamp
BootCamp - City on Change (AMRAP - Rounds)
EMO2M - 18 Minutes

20 Russian Swings
20 Bicycle Crunches (l/r=2)
:20 second Plank Hold
controlled arm/leg extensions until 1:45
Philadelphia Faithful (3 Rounds for reps)
AMRAP - 4 Minutes

15/12 Cal Row
12 DB Thrusters (50/35)
9 Strict Pull Ups

Rest 1 Min

AMRAP - 4 Minutes

15/12 Cal Row
12 Single DB Clean & Press (6/6)
9 Toes to Bar

Rest 1 Min

AMRAP - 2 Min

SLSU [Ring MU]

CrossFit

2019-04-16

4/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (13-11-9-7-5-3)
After each set, complete 25/10 Push Ups
Metcon
Festivus WOD 1 - 2019 (2 Rounds for reps)
PART 1: 6-Minute AMRAP

- 12 Synchro Deadlifts (105/75)[HPC]
- 9 Synchro Hang Cleans [Front Squats]
- 6 Synchro Shoulder-to-Overheads (S20H)

2:00 Minutes Rest/Transition to Part 2

PART 2: 2-Minute Time Cap

- 40 Pull-ups -OR- 60 Ring Rows (Team Choice)
Total - not each
Rx+ = solo effort with HPC, FS, S2OH then Pull Ups
BootCamp
BootCamp - Child's Play (Time)
For Time - Cap 17 Min

400 Meter Run (with DBall)
50 Prison Style Forward Stepping Lunges
100 Bicycle Crunches (l/r=2)
100 Later Plate Lunges (l/r=2)
50 Prison Style Step Back Lunges
400 Meter Run (with DBall)
BootCamp - Festivus WOD 1 (2 Rounds for reps)
AMRAP - 6 Minutes

12 DB Power Cleans
9 DB Front Squats
6 DB S2OH
rest 2 min
Ring Rows (2 min)

CrossFit

2019-04-15

4/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean and Jerk (1-1-1-1-1-1-1-1)
Metcon
Festivus WOD 3 (Time)
8-Minute Time Cap

- 27 Row Calories
- 21 1-Arm Alternating DB Snatch
- 15 HR Push-ups
- 9 1-Arm Alternating DB Squat Clean

1 athlete works at a time. The non-active athlete holds a high plank
Accessory Work
Strict HSPU (5 Rounds for reps)
5 sets of unbroken HSPU [strict]
BootCamp
BootCamp - Give ME Something (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Weighted Squats (press out at the bottom)(20/15)
20 Mtn Climbers
10 Wall Ball Sit Ups
20 Mtn Climbers

rest 1 Min

AMRAP - 5 Minutes

10 Jumping Air Squats
20 Plank Burpees
10 Toes to J-Hook
20 Plank Burpees

rest 1 Min

10 Weighted Squats (press out at the bottom)(20/15)
20 Mtn Climbers
10 Wall Ball Sit Ups
20 Mtn Climbers
Festivus WOD 3 (Time)
8-Minute Time Cap

- 27 Row Calories
- 21 1-Arm Alternating DB Snatch
- 15 HR Push-ups
- 9 1-Arm Alternating DB Squat Clean

1 athlete works at a time. The non-active athlete holds a high plank

CrossFit

2019-04-13

4/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Lying Triceps Extensions (4x10)
On Back, knees tucked towards shoulders, DB's on shoulders and hinging at the elbow
20/10 Push Ups after each set
Strength
Metcon (4 Rounds for reps)
Chin Ups: 4x12/8 (weighted if necessary)
Metcon
Miss Alissa (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 DBalls Over the Shoulder
25 Double Unders
12 SLSU
25 Russian KB Swings (53/35)

CrossFit

2019-04-12

4/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
TABATA Chipper Rodeo (Time)
For Time - Cap 29:50

50 Wall Ball Shots (20/15)[25/20]
50 Toes to Bar
50 Burpess over DB
50 SB Snatches [squat] (50/35)
50 Pull Ups
50 Cal Row

CrossFit

2019-04-11

4/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (7-7-7-7-7)
Increasing weight
*between each set, complete 8 Deadlifts (175/120) [225/155]
Metcon
Festivus WOD 2 - Hop Skip and Thrust (AMRAP - Reps)
AMRAP - 10 Min (with a partner)

1 Box Jump to 1 Thruster (24/20), (95/65)
2 Box Jumps to 2 Thrusters
3 Box Jumps to 3 Thrusters
35 DUBS or 50 SU
4-5-6
35 DUBS or 50 SU
7-8-9
35 DUBS or 50 SU
etc......
Accessory Work
Pull Ups - Festivus (Time)
With your Partner - 40 Pull Ups for time (Cap 2)
BootCamp
The Zone I'm In is PUMPED (AMRAP - Rounds)
EMOM - 16 Minutes

even: 12 DB Bent Over Rows (6/6) + 6 Push Ups
odd: 8 Weighted Step Ups + 6 Ring Rows + 6 American Swings
BootCamp - Festivus WOD 2 Hop Skip and Thrust (AMRAP - Reps)
AMRAP - 10 Minutes (with a partner)

1 Dual DB Thruster + 1 Box Jump
2 Dual DB Thruster + 2 Box Jumps
3 Dual DB Thruster + 3 Box Jumps
35 DUBS or 50 SU
4-5-6,
35 or 50
7-8-9
35 or 50 etc.....
1 partner works at a time
partner 1 completes 1 of each, then partner 2 completes 1 of each, then so on for 10 min
BootCamp - Festivus WOD 2 Hop Skip and Thrust (AMRAP - Reps)
AMRAP - 10 Minutes (with a partner)

1 Dual DB Thruster + 1 Box Jump
2 Dual DB Thruster + 2 Box Jumps
3 Dual DB Thruster + 3 Box Jumps
35 DUBS or 50 SU
4-5-6,
35 or 50
7-8-9
35 or 50 etc.....
1 partner works at a time
partner 1 completes 1 of each, then partner 2 completes 1 of each, then so on for 10 min

CrossFit

2019-04-10

4/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch + Hang Snatch + OHS (10 sets building )
Power Snatch + Hi-Hang + 2 OHS
Metcon
Hide Your eyes and Call Me Pretty 2.0 (Popular Demand) (Time)
5 Rds for Time - Cap 16

10 Dual Russian KB Swings, into
10 Forward Stepping Lunges (front rack), into 100 Front Rack Steps (53/35)
BootCamp
BootCamp - the Rock Note (Calories)
AMRAP - 6 Minutes

12 Single Arm RR (6/6)
20 Mtn Climbers
12 Sit Ups (any style)

rest 1 Min

AMRAP - 6 Minutes

12 Ring Rows
20 single DB Push Press (10/10)
12 Sit Ups (any style)

rest 1 Min

AMRAP - 3 Minutes

Max Cal Row
BootCamp - Hide Your Eyes and Call me Pretty (Weight)
5 Rds - NFT

10 Dual DB Hang to OH
immediately into 10 Front Squats
immediately into 100 Front rack steps

CrossFit

2019-04-09

4/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + Eccentric + Hang Squat Clean (10 sets building )
Power Clean + 5 second Eccentric + Hang Squat Clean (1" from floor)
Metcon
Come in, I'll Show You Around (AMRAP - Rounds)
EMOM - 10 Minutes

even: 12 DB Snatches (50/35) [16]
odd: 7 Box Facing Burpee Jumps Overs (24/20) [12]
Accessory Work
GHD Situps (3x15-20)
GHD Situps (3x15-20)
BootCamp
BootCamp -Kettlebell Full (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Goblet Squats
4 Squatted KB Curls (squat, then 4 curls, then stand)
8 Low KB Side Step Lunges (4/4)
4 Push Ups
8 Lunges with KB Bent Over Row (4/4)
4 Air Squats
8 Russian Swings
4 SLSU
4 KB Tri Extensions (from ground)

Rest 2 minutes
Repeat x 6 MIN
BootCamp - Come in, I'll Show you Around (AMRAP - Rounds)
EMOM - 10 Minutes

even: 12 DB Snatches
odd: 7 DB Facing Burpees over DB

CrossFit

2019-04-08

4/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (12-10-8-6-4-2)
RPE
*Between each set of Squats, complete 25/10 push Ups
Metcon
Where's That Sound Coming From? (Time)
4 Rounds for Time - Cap 11

10 S2OH (75/55)[115/80]
10 Strict Pull Ups
10 Toes to Bar
20 Pistols
use the mats
BootCamp
Squeaky (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

400 Meter Row
12 Weighted Box Step Overs
12 Plank Burpees
24 (weightless)Russian Twists
BootCamp - Where's That Sound Coming From (Time)
4 Rds for Time - Cap 11

20 Single DB S2OH (10/10)
10 Ring Rows
20 SLSU
20 Pistols

CrossFit

2019-04-06

4/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Where's Weinberg (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

100 Dubs
400 Meter Run
40 AM KB Swings (53/35)
30 Box Jumps (24/20)
Strength
Mom Calls you George (AMRAP - Rounds)
5 Supersets of

Dual KB Seated Strict Press (challenging weight) x 8
and
Chin Ups 10
use the mats for the KBs, please.
Core Strength
Hollow Body Leg and Weight Drops (Weight)
3x12 with a challenging weight

CrossFit

2019-04-05

4/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
All I Want is to Feel This Way (Time)
For Time - Cap 30

33 Toes to Bar
29 DB Hang Clusters (50/30)
26 HSPU [strict]
23 Calorie Row
20 Toes to Bar
17 DB Hang Clusters
14 HSPU [strict]
11 Calorie Row
8 Burpee Ring MU

CrossFit

2019-04-04

4/4/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (7-7-7-7-7)
5x7 building, between each set, complete 8 Deadlifts @ 135/95 [225/155] on a seperate bar (20 mins)
Front Squat (7-7-7-7-7)
5x7 building, between each set, complete 8 Deadlifts @ 135/95 [225/155] on a seperate bar (20 mins)
Metcon
Open Ended Situation (AMRAP - Reps)
0-4 Minutes Complete
20 dB Snatches (50/35) (alt)
20 DBalls Over Shoulder (50/35) [7 Sandbag Cleans 100/50]
*Max Strict Pull Ups with time remaining [Ring MU]

rest 4-8

Repeat from 8-12
score Strict PU or Ring MU
BootCamp
BootCamp - It Was Time to Try (AMRAP - Rounds and Reps)
AMRAP - 16 Min

12 alt. Box Step Ups with Knee Raise
14 Box Dips
16 Box Push Ups
18 Russian Twists (20/15)
20 Wall Ball Sit Ups (head through)
BootCamp - Open Ended Situation (AMRAP - Rounds and Reps)
0-4 Minutes
20 DB snatches (alt)
20 Wall Ball Squat Cleans (20/15)
20 Jumping Lunges (alt)
*Max Dual KB Strict Press with time remaining
4-8 Rest
8-12 Repeat

CrossFit

2019-04-03

4/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + Push Press (10 sets building)
Power Clean + Push Press
Metcon
Until You Have It all, You Won't be Free (Time)
5 Rounds for Time - Cap 13

12 Burpee Over Bar [Box 24/20]
1 Squat Clean (105/75)[185/125]
1 Hang Squat Clean
12 Pull Ups [C2B]
BootCamp
BootCamp - Keep Running, Baby (AMRAP - Rounds)
EMO(2)M - 18 Minutes

200 Meter Row
5 Wall Ball Shots
20 Mtn Climbers
BootCamp - Util You Have it All, You Won't be Free (Time)
5 Rds for Time - Cap 13

12 Plank Burpees
10 Russian Swings
10 Goblet Squats
12 Ring Rows

CrossFit

2019-04-02

4/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Power Snatch + Hang Squat Snatch (12-14 sets (including Warm Up))
Hang Power Snatch + Hang Squat Snatch
Metcon
I'm Not Insane, Easy Street (AMRAP - Rounds)
EMOM - 12 Minutes

even: 6 pistols [12] + 6 HSPU [strict]
odd: 6 Toes to Bar [10] + 25 Dubs
Accessory Work
Accessory - the Afterlife (3 Rounds for reps)
3x15 GHD Sits Ups [Weighted x 20]
BootCamp
BootCamp - Never Waste a Minute (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

10 DBalls Over The Shoulder
10 Plank w/ Arm and Leg Raise (pause 1 sec)
10 Hollow Body Leg Drops
10 Drop Squats
I'm Not Insane, Easy Street (AMRAP - Rounds)
EMOM - 12 Minutes

even: 6 pistols [12] + 6 HSPU [strict]
odd: 6 Toes to Bar [10] + 25 Dubs

CrossFit

2019-04-01

4/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (11-9-7-5-3-1-1)
Heavier each set vs 3/18/19
Snatch Pull (3x10 (increasing weight))
Front Squat (5x5 (AHAP))
Metcon
The Authority (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

21 Thrusters (95/65)
18 DB Snatches (50/35) (alt)
15 Burpees
12 Toes to Bar

Rest 2 Min

AMRAP - 10 Minutes

18 Calorie Row
15 Burpees Over Rower
12 Wall Ball Shots (20/15)
9 Pull Ups

Rest 2 Min

AMRAP - 10 Minutes

15 DBalls Over Shoulder (50/30)
12 DB Hang Squat Cleans (50/35)
9 Burpees over db
6 Ring MU

Rest 2 Min

AMRAP - 10 Minutes

12 Pistols
9 HS Push Ups
6 American Swings (53/35)
3 Rope Climbs
1-Mile Run (Time)
Max Effort 1-Mile Run
BootCamp
BootCamp - Circuit 1 (AMRAP - Reps)
2 Rounds - Work for 1 Min at each movement

-Jump Rope (singles or doubles)
-Push Ups
-Air Squats
-Bicycle Crunches
-Rest
BootCamp - Circuit 2 (AMRAP - Reps)
2 Rounds - Work for 1 Min at each movement

-Mountain Climbers
-Russian Twists (wall ball or DBall)
-Jumping Air Squats
-Lunges
-Rest
The Authority (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

21 Thrusters (95/65)
18 DB Snatches (50/35) (alt)
15 Burpees
12 Toes to Bar

Rest 2 Min

AMRAP - 10 Minutes

18 Calorie Row
15 Burpees Over Rower
12 Wall Ball Shots (20/15)
9 Pull Ups

Rest 2 Min

AMRAP - 10 Minutes

15 DBalls Over Shoulder (50/30)
12 DB Hang Squat Cleans (50/35)
9 Burpees over db
6 Ring MU

Rest 2 Min

AMRAP - 10 Minutes

12 Pistols
9 HS Push Ups
6 American Swings (53/35)
3 Rope Climbs
1-Mile Run (Time)
Max Effort 1-Mile Run

CrossFit

2019-03-30

3/30/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Beautiful Day in the Hood (Time)
For Time - 1 Round 20 Min Cap

1 Mile Run
100 Russian Twists (20/15)
75 Push Ups
50 American KB Swings (53/35)
25 Strict Pull ups
Strength
Bent Over Row (5 x 10 (same weight))
between each set, complete 20 Wall Ball Shots (20/15) and 20 DB Snatches (alt) (50/35)
*20 Min Cap

CrossFit

2019-03-29

3/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Things Can Only Get Better (3 Rounds for reps)
AMRAP - 10 Minutes
10 Hang Squat Cleans (95/65)[135/95]
25 Dubs
10 Shoulder to Overhead

Rest 4 Minutes

AMRAP - 6 Minutes
10 Front Squats
25 Dubs
10 Burpees over Bar

Rest 2 Min

AMRAP - 4 Minutes
10 Hang Clean & Jerks
25 Dubs
10 HRPU [5 Ring MU]
BootCamp
BootCamp - Things Can Only Get Better (3 Rounds for reps)
AMRAP - 10 Minutes
10 Goblet Squat Thrusters
25 Dubs
10 single Arm KB Strict Press (5/5)

Rest 4 Minutes

AMRAP - 6 Minutes
10 Goblet Squats
25 Dubs
10 Burpees over KB

Rest 2 Minutes

AMRAP - 4 Minutes
10 KB Taters
25 Dubs
10 HRPU

CrossFit

2019-03-28

3/28/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Metcon
Thruster (9-6-3 (with 1 sec pause at the bottom))
AP Games Practice Partner #5 (Time)
3 Rds for Time - Cap 12 (teams of 2)

7 Synchro Burpees
-alternating movements
21 DB Power Cleans (50/35)
15 Deadlifts (185/115) [275/185]
9 American KB Swings (53/35)[110/70 axle snatch]
must begin each round with 7 synchronized burpees and then alternate the movements until all 3 rounds are complete
BootCamp
BootCamp - Police Officers Can be Super Heroes (AMRAP - Rounds and Reps)
AMRAP - 16 Min

1,000 Meter Row
25 Russian Swings
15 Push Ups
5 Lateral Hops Over the KB
BootCamp - AP Games #5 (Time)
3 Rds for Time - Cap 12

7 Burpees
26 American KB Swings
20 Goblet Step Back Lunges
14 Hang KB Snatches
18 SLSU

CrossFit

2019-03-27

3/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
3 Position Snatch Catalyst (8-10 sets increasing weight )
Snatch + Snatch below Knee, Snatch Hi-Hang
partner up, use mats
Metcon
Walk towards an Egyptian (Time)
3 Rounds for Time - Cap 9

2 DB Squat Cleans (50/35)
16' (over/under) Lunge Walk
10 Burpees Over DB
------------------------------------------
2 DB Squat Cleans (50/35)
16' (over/under) Lunge Walk
10 Toes to Bar
workout will begin at the rig and you'll move across the room to complete burpees and then back to the rig for toes to bar
Accessory Work
Strict Pull Ups (No Measure)
30 Strict Pull Ups [weighted]
BootCamp
BootCamp - In the Strong (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Weighted Leg Drops (slow and controlled)
10 Spiderman Ab Crunches (slow and controlled)
10 Banded Butterfly Pull Aparts
10 Jumping Air Squats
BootCamp - Walk Towards an Egyptian (Time)
3 Rds for Time - Cap 9

4 Dual KB Hang Power Cleans
16' Dual KB Lunge Walk
10 Burpees
-------------------------------------
4 Dual KB Hang Power Cleans
16' Dual KB Lunge Walk
10 Ring Rows

CrossFit

2019-03-26

3/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Power Clean + Push Press + Push Jerk (8-10 sets of increasing weight)
2 Hang Power Cleans + 2 Push Press + 2 Push Jerk
Metcon
AP Games Practice Solo 3 (AMRAP - Reps)
AMRAP 11 Minutes

40 Wall Ball Shots (20/15)[25/20]
40 Toes to Bar
40 C2B
40 Wall Ball Shots
MAX Bar MU with time remaining

*before each movement, you must accumulate :30 of a dead hang from the pull Up bar
50 For Time, and Time Again (Time)
For Time - Cap 3 Mins

50 Push Ups [Ring Dips post MU]
BootCamp
BootCamp - Happy Blue Shoes (AMRAP - Rounds)
EMOM - 16 Minutes (4 rounds)

1 - 12 KB Taters
2 - 12 Push Ups
3 - 24 Bicycle Crunches (l/r=1)
4 - 100 Meter Run or 10 Cal Row
AP Games Practice Solo 3 (AMRAP - Reps)
AMRAP 11 Minutes

40 Wall Ball Shots (20/15)[25/20]
40 Toes to Bar
40 C2B
40 Wall Ball Shots
MAX Bar MU with time remaining

*before each movement, you must accumulate :30 of a dead hang from the pull Up bar
50 For Time, and Time Again (Time)
For Time - Cap 3 Mins

50 Push Ups [Ring Dips post MU]

CrossFit

2019-03-25

3/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (10-8-6-4-2-1-1)
Metcon
I Wanna go to Badonald's (3 Rounds for reps)
AMRAP 4 Min x 3

50 Dubs
20 Burpees
10 American KB Swings (53/35)[80/53]
Max Alt DB Snatches with time remaining
1 Min Rest between each round
Accessory Work
Metcon (Weight)
3x15 Wall Ball GHD Sit Ups
BootCamp
BootCamp - Strength Nation (No Measure)
3 Rds NFT - Complete the Following

22 Squatted Banded Face Pulls
20 Seated Single KB Strict Press (10/10)
20 DB Curls (alt)
22 Banded Side Step Squats
I Wanna go to Badonald's (3 Rounds for reps)
AMRAP 4 Min x 3

50 Dubs
20 Burpees
10 American KB Swings (53/35)[80/53]
Max Alt DB Snatches with time remaining

CrossFit

2019-03-23

3/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Strict, Push (Weight)
8 sets of increasing weight....

2 Strict Press + 3 Push Press
*from the floor
15 Min - partner up and use the mats
Conditioning
Madonna (AMRAP - Rounds)
EMOM 10

EVEN - 25 Double Unders
ODD - 15 Arm Extended Plate Squats (25/10)
6 Pack to Go (Time)
5 Rounds for Time - 15 Min Cap

10 Plate Push Ups (hands on 45# plates)
10 Lying Knee Ins
10 Bicycle Crunches (l/r=1)
5 Burpee Jumping Knee Tucks

CrossFit

2019-03-22

3/22
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

CrossFit

2019-03-21

3/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Balance + OHS (8-10 sets (technique))
1 Snatch Balance + 2 OHS
Metcon
The Story of a Woman on the Morning of the War (AMRAP - Reps)
AMRAP - 3 Min with Partner

5 Sandbag Cleans (100/50)
10 Sandbag Back Squats (100/50)
*1 person works, the other rests
must complete full round before switching
Remind me if You Will Exactly What We're Fighting For (AMRAP - Reps)
AMRAP - 3 Min with Partner

10 Wall Ball Shots (20/15)
5 Dballs Over The Shoulder (50/35)
*1 Person works at a time
must complete the entire round before switching partners
Throw me to the Wolves Because there's Order in the Pack (AMRAP - Reps)
AMRAP - 3 Min with Partner

10 American Swings (53/35)
10 Calorie Row
*1 partner works at a time
must complete a full rond before switching partners
BootCamp
Fire Engine Red (AMRAP - Rounds and Reps)
AMRAP - 15 Min

400 Meter Run
30 Wall Ball Russian Twists
30 Mtn Climbers
30 DBalls over Shoulder

CrossFit

2019-03-20

3/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Sailing, Takes me Away (Time)
For Time - Cap 30 Min

100 Dubs
25 OHS (75/55)[95/65]
50 Dubs
25 Back Squats
50 Dubs
50 Cal Row
50 American KB Swings
50 Dubs
25 Back Squats
50 Dubs
25 OHS
100 Dubs
BootCamp
Sailing, Takes Me Away (Time)
For Time - Cap 30

100 Dubs
25 Single KB OHS
50 Dubs
25 Goblet Squat Thrusters
50 Dubs
50 Cal Row
50 American KB Swings
50 Dubs
25 Goblet Squat Thrusters
50 Dubs
25 Single KB OHS
100 Dubs

CrossFit

2019-03-19

3/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + 2 Hang Squat + Push Jerk (8 Sets (increasing weight))
Power Clean + 2 Hang Squat Cleans + Push Jerk
50 For Time, and Time Again (Time)
For Time - Cap 3 Mins

50 Push Ups [Ring Dips post MU]
Don't Go That Way (Time)
5 Rds for Time - Cap 12 Min

10 DB Hang Cleann & Press (50/35)
10 Burpees Over Bar
[+ 4 Ring MU]
BootCamp
BootCamp - Maybe Your My Last Love (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Seated DB Strict Press (single DB 5/5)
10 DB Plank Rows (5/5)
20 Mtn Climbers
20 Dubs
30 Lateral Hops over DB
30 BF Sit Ups
Don't Go That Way (Time)
5 Rds for Time - Cap 12 Min

10 DB Hang Cleann & Press (50/35)
10 Burpees Over Bar
[+ 4 Ring MU]
50 For Time, and Time Again (Time)
For Time - Cap 3 Mins

50 Push Ups [Ring Dips post MU]

CrossFit

2019-03-18

3/18/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (10-8-6-4-2-1-1)
18 Min
Metcon
Here Comes Ur Man (Time)
For Time - Cap 4 Min

40 Toes to Bar
The Voices in MY Head (Time)
For Time - Cap 10

21-15-9
Wall Ball Shots (20/15)[25/20]
Pull Ups [strict]
Hang Power Cleans (95/65)[135/95]
BootCamp
BootCamp - You Don't Remember, You Don't Remember (AMRAP - Rounds)
EMOM - 16 Mintues

even: 4 Push Ups + 16 Russian KB Swings
odd: 4 Ring Rows (pull ups) + 10 Farmers Step Back Lunge
BootCamp - Here Comes Ur Man (Time)
For Time - Cap 4

30 SLSU + 60 Bicycle Crunches
BootCamp - The Voices in My Head (Time)
For Time - Cap 10

21-15-9

DBalls Over Shoulder
DB power Cleans
5 Plank Burpees (after each round)

CrossFit

2019-03-16

3/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Toe Jam (AMRAP - Reps)
5 Rounds for Time - 15 Min Cap

50 Double Unders
ME Toes to Bar
*must rest 30 seconds after each set of T2B
I Didn't Do It (AMRAP - Rounds)
EMOM - 8 Minutes

even: 10 ab wheel/barbell rollouts
odd: 10-15 plate Push Ups (on 45# plate)
Metcon
Hatter and Tatters in So Many Days (Time)
4 Rounds for Time - Cap 11

20 Wall Ball Shots (20/15)[25/20]
20 Jumping Air Squats
20 Sit Ups (any style)

CrossFit

2019-03-15

3/15/19
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
5 OHS
10 BB Back Squats
5 Snatch Grip Behind The Neck Push Press
10 Hang Power Snatches
5 Burpees Over Bar
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
BootCamp
BootCaqmp - 19.4 (Time)
3 Rounds of:
12 SB Snatches (alt)
12 Burpees Over DB

Then rest 3 Minutes continuing with:

3 Rounds of:
10 Shoot Throughs
10 Burpee Box Step Ups

Time Cap: 12 MInutes, including 3-minute rest period

CrossFit

2019-03-14

3/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnast Strength (No Measure)
5 Rounds - NFT

10 Ring Pull Ups (rings to chest)
1 Rope Climb [1 legless (from floor) + 1 climb]
10 Toes to Bar
2 Walk Outs + 2 Push Ups [5 Bar MU]
Strength
Good Mornings (6 x 5 increasing weight (moderate for recovery day)
Metcon (No Measure)
3 Sets - NFT

12 Wall Ball Russian Twists, immediately into 12 Wall Ball Sit Ups (20/15)
sit ups = wall ball above head for the entire movement

CrossFit

2019-03-13

3/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Nothing Rhymes with Partner (3 Rounds for reps)
Teams of 3 - Complete 3 x 4 Min Rds for Reps

Athlete A: 400 Meter Run + Max Calorie Row
Athletes B&C: Complete AMRAP Burpee DBalls Over 48" Box (50/30)
Rest 3 Minutes

*each athlete will Row once and complete Burpees twice.
**score each round of calories + DBalls over Box

CrossFit

2019-03-12

3/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch + Hang Power Snatch (8-10 sets to find heavy for the day )
1 Power Snatch + 2 Hang Power Snatch (18 Min)
Metcon
Someone Said It (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 Squat Cleans (105/70)[135/95]
10 HSPU [strict]
It Must be True (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

5 Burpees
even: Max Dubs Until :40 seconds
odd: Max KB Swings Until :40 seconds
(53/35)[80/53]
BootCamp
American Dream (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Mins

10 KB Singe Leg RDL's
20 Plate Jumps (2-45# plates)
10 Speed Skaters
20 Butterfly Sit Ups
10 Jumping Knee Tucks
20 Dubs
10 Overhead Banded Presses
BootCamp - Someone Said It 2.0 (AMRAP - Rounds and Reps)
AMRAP - 9 Min

10 KB Taters
10 T-Push Ups (HSPU)
10 Mtn Climbers
It Must be True (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

5 Burpees
even: Max Dubs Until :40 seconds
odd: Max KB Swings Until :40 seconds
(53/35)[80/53]

CrossFit

2019-03-11

3/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front and Back Squat 3.1 (2 Rounds for weight)
EMOM - 8 Min
2 Front Squats (increasing weight)
rest 1 Min
EMOM - 8 Min
2 Back Squats (increasing weight)
score heaviest front squat and back squats
Metcon
The Food Chain (Cap 8) (AMRAP - Reps)
in 8 Minutes
Row 1,000 Meters
then...
complete AMRAP Shoulder to Overhead (115/75)[155/110]
*every time you place the bar down, complete 12 Jumping Air Squats
only score your S2OH
Everybody Hits 2.0 (AMRAP - Rounds)
EMOM - 8 Minutes

5 Box Jump Overs (24/20)
7 Strict Pull Ups [strict C2B]
you may do this workout first if the equioment calls for a split class
BootCamp
RUBY RUBY RUBY (AMRAP - Rounds and Reps)
AMRAP - 8 Min

20 Air Squats
20 American KB Swings
10 Push Ups
10 Sit Ups (any style)

rest 1 Min

AMRAP - 8 Min

10 Air Squats
10 Russian KB Swings
20 Dballs over Shoulder
20 Sit Ups (any style)
BootCamp - The Food Chain (8 Min) (AMRAP - Reps)
in 8 Minutes, complete an 800 Meter Run 800 Meters (or 1,000 M Row), then.....
As many KB Military Press As Possible. Every time you put the KB's down, complete 12 Jumping Air Squats
Everybody Hits 2.0 (AMRAP - Rounds)
EMOM - 8 Minutes

5 Box Jump Overs (24/20)
7 Strict Pull Ups [strict C2B]

CrossFit

2019-03-09

3/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Ramble On 2.0 (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

15 American KB Swings
15 SLSU
15 HRPU
15 Lateral KB Jump Overs
15 Toes to Bar
Strength
Obama Hope Poster NERDS (Weight)
Superset: 4x10

- BB Bent Over Rows
- Ring Dips
14 Minutes
Metcon
Calling Calling for Something in the Air (Time)
3 Rds for Time - Cap 6

10 Box Jumps (24/20)
10 Strict Pull Ups
10 DB Strict Press (challenging weight)

CrossFit

2019-03-08

3/8/19
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds

10 Dislocates
10 OHS
3 Walkouts + 2 Push Ups
10 Box Step Ups
10 HSPU
Metcon

CrossFit

2019-03-07

3/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (8-6-4-2)
Metcon
Treasure Trove of Nasty (Time)
4 Rounds for Time - Cap 14 Min

20 Wall Ball Shots (20/15)[25/20]
10 Bar Facing Burpees
10 OHS (95/65)[135/95]
10 Strict Pull Ups [5 Strict Ring MU]
BootCamp
Dumbbell Deadlifts (5x7 )
Dumbbell Deadlifts
*superset 20 slsu and 15 push ups
BootCamp - Treasure Trove of Nasty (Time)
4 Rounds for time - Cap 14

20 Wall Ball Shots
12 Burpees Over KB
12 KB OHS (6/6)
10 Chin Ups

CrossFit

2019-03-06

3/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
In a 40 Minute Window of Spealler's Life (Distance)
40 Min

1 Mile Run
100 Front Squats (95/65)
100 Burpees
1,000 Meter Row
Max Distance Run with Time Remaining
It's Cold, so I skipped Spealler's Workout for this Equally as Bad Workout (Distance)
40 Min

400 Dual KB Front Rack Lunge Walk (53/35)
100 American KB Swings (53/35)
100 Burpees
1,000 Meter Row
Max Distance Run with Time Remaining

CrossFit

2019-03-05

3/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Pause + Snatch (10 sets building (no misses))
2 Snatch with 1" pause off the floor
*complete the snatches as singles
Metcon
Everybody Hurts, Woo Woo (Time)
For Time - Cap

21-15-9-15-21

Thrusters (75/55)[95/65]
Pull Ups [C2B]
BootCamp
BootCamp - Lets Play Twister (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 Cal Row
15 Lateral Jump Overs
15 Push Ups
BootCamp - Everybody Hurts, Woo Woo (Time)
For Time - Cap 10

21-15-9-15-21

KB Goblet Squat Thrusters
Ring Rows

CrossFit

2019-03-04

3/4/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk w/ Pause (2-2-2-2-2-2-2-2 (increasing weight))
Split Jerk with 1 second (full pause) at the bottom of the dip
Metcon
BootCamp - Heavenly Remade (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 10 L-Seated DB Press
2 - 5-9 supine grip pull ups (chin ups)
3 - 15 Sit Ups
Shiny Happy People Holding Hands (Time)
With a Partner - 3 RDS for Time

500 Meter Row
30 Burpee Box Jump Overs (24/20)

*partner 1 rows 500, then partner 2 rows 500, then you split the burpees evenly until all 30 are complete
BootCamp
BootCamp - Shiny Happy People (Time)
With a Partner, 3 RDS for Time

30 American KB Swings
30 Burpees (6" touch)

*athlete 1 performs 30 Swings, athlete 2 performs 30 swings, then split the burpess evenly

CrossFit

2019-03-02

3/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Weighted Stepping (AMRAP - Reps)
With a Partner, alternating Rds
EMOM: 12 Minutes

athlete 1: 12 DBall Weighted Box Step Ups (50/30) + AMRAP HRPU with time remaining
athlete 2: Rest

*score combination of HRPU
score your HRPU each round
Strength
Overhead Squat (CF: 5x5 (increasing) BC: 2-4-6-8-10-12-14 (L/R=2))

CrossFit

2019-03-01

3/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit

2019-02-28

2/28/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Walking and Talking and Chewing Gum (AMRAP - Rounds)
EMOM - 12 Minutes

1 - 4 Wall Walks
2 - 10 Ring Pull Ups (Ring Rows)
3 - 10 Ring Dips
When Pigs Fly (3 Rounds for reps)
3 x 3 Min AMRAP

400 Meter Run + Max Devil Presses (50/35)
Rest 1 Min

CrossFit

2019-02-27

2/27/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
You've Got to be Crazy, Gotta Have a Real Need, Gotta Sleep on Your Toes (Time)
For Time - Cap 25

100 Dubs
20 Hang KB Snatches (10/10)(53/35)
20 Front Rack Kb Squats (10/10)
20 Burpees Over KB

50 Dubs
20 Toes to Bar
50 Dubs

20 Pull Ups
20 Front Rack KB Squats
20 Hang KB Snatches (10/10)
100 Dubs

CrossFit

2019-02-26

2/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back and Front Squat 2.1 (Weight)
E:30 seconds for 3 Minutes
4 Front Squats (challenging weight, compare to 2/4/19)

rest 2 min

E:30 seconds for 3 Minutes
4 Back Squats (same weight)

*barbell must remain in the front/back rack for the entire 3 minutes
Metcon
I Only Want You (Time)
4 Rounds for Time - Cap 9 MIn

12 HSPU
8 Deadlifts (135/95)[225/155]
25 SLSU [50' HSW]
BootCamp
BootCamp - It's All Mexican (AMRAP - Rounds)
E:90 seconds for 18 Minutes

1 - 14 landmine Twists (slow and controlled)
2 - 20 landmine Presses (10/10)
3 - 10 Supine Ring Rows (pause 3x on way up, 2 sec on way down)
4 - :45-:60 second plank
BootCamp - I Only Want You (Time)
4 Rds for Time - Cap 9

12 Pike Push Ups
25 Mtn Climbers
12 DB Deadlifts
25 SLSU

CrossFit

2019-02-25

2/25/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (8-6-4-2-1-1-1)
Metcon
One Night Stand (AMRAP - Reps)
AMRAP - 8 MInutes

2 Hang Squat Cleans (95/65)
2 Strict Pull Ups
4 Hang Squat Cleans
4 Strict Pull Ups
6-6, 8-8, 10-10, etc.....
Take Cover (AMRAP - Rounds)
EMOM - 6 Minutes

even: 15 Wall Ball Sit Ups (head through)
odd: 12 Push Ups [8 Ring MU]
BootCamp
BootCamp - Angels Come and Cover Me (AMRAP - Rounds)
EMOM - 16 Minutes

1 - 12 L-Seated DB Press
2 - 15 Banded Tri Extensions
3 - 15 Reverse Snow Angels (slow)
4 - 20 KB Side Bends (10/10)
Take Cover (AMRAP - Rounds)
EMOM - 6 Minutes

even: 15 Wall Ball Sit Ups (head through)
odd: 12 Push Ups [8 Ring MU]

CrossFit

2019-02-23

2/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Good Mornings (10-8-6-4 (increasing weight))
from the floor or rack
Conditioning
Crayons and Canyons (AMRAP - Rounds)
EMOM - 10 Minutes

even: 10 air squats + 6 Push Ups
odd: 10 strict Pull Ups + 6 air squats
Metcon
Miss Alissa (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 DBalls Over the Shoulder
25 Double Unders
12 SLSU
25 Russian KB Swings (53/35)

CrossFit

2019-02-22

2/22/19
Warm-up
Metcon (No Measure)
Warm Up: 19.1

20 Shoulder Dislocates
10 - T-push Ups
20 Mtn Climbers
10 SLSU
20 Air Squats
10 Cal (light Row)
20 DBall Squat Cleans
10 Cal Row
20 Wall Ball Shots
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

CrossFit

2019-02-21

2/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Sots seems Like a Lot of Rowing (Time)
For Time 14 Min Cap
5 x 200/175 Meter Row
*rest 1 Minute between each row
**must complete 6-8 Sots Presses during the rest
Zeus is the Name (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes (of practice. Pace, not speed)

5 HSPU
18' HSW
5 DB Power Cleans
18 Pistols
5 Burpees

CrossFit

2019-02-20

2/20/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Stations on Fire (Time)
For Time - Cap 25

16 alt DB Snatches (50/35)
20 Burpees Over DB
20 Pull Ups
20 DB S2OH (10/10)
20 Toes to Bar
16 DB Front Squats (8/8)
20 Burpes Over DB
20 Pull Ups
20 DB S2OH
20 Toes to Bar
16 DB Snatches
20 Burpees over DB
20 Pull Ups
20 DB S2OH
20 Toes to Bar

CrossFit

2019-02-19

2/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back and Front Squat 4.0 (Weight)
E:30 sec - 8 Minutes

4 Front squats (1st half of Min)
4 Back Squats (2nd half of Min)
challenging weight, or more than 1/29/19
Metcon
My Cherry Cola *Invictus (Time)
3 Rds for Time -Cap 15

30 Wall Ball Shots (20/15)[25/20]
15 DB Burpee Box step Overs (50/35)
BootCamp
BootCamp - Best Hour of the Day (AMRAP - Rounds)
EMOM - 6 Minutes
1 - :30 sec (alt) side step lunges
2 - :30 sec Wall Ball Hamstring Curls

EMOM - 6 Minutes
1 - :30 sec Bent Over Row (R)
2 - :30 sec Bent Over Row (L)

EMOM - 6 Minutes
1 - :30 sec Wall Ball Sit Ups
2 - :30 sec Plank Hold
BootCamp - My Cherry Cola (Time)
3 Rds for Time - Cap 15

30 Wall Ball Shots
30 Farmers Style Forward Stepping Lunges
20 Push Ups

CrossFit

2019-02-18

2/18/10
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch (E:90 x 2 for 6 Minutes (5 sets) building)
Power Snatch (EMOM: 6 Min x 1 (increasing weight))
Metcon
Complete Metamorphosis (Time)
For Time - Cap 10

150 Dubs [300 Dubs]
40 Toes to Bar [50 T2B]
30 Hang Clean & Jerks (95/65)[135/95]
Accessory Work
GHD Situps (3x:60 seconds, rest :60 )
BootCamp
I am Not the Big Brother of You (AMRAP - Rounds)
E(2) MOM - 18 Minutes

1 - 30 Heavy Russian Swings
2 - 10 Slow Ab-Wheel Rollouts
3 - :45 sec side Plank (L), :45 sec side Plank (R)
BootCamp - Complete Metamorphosis (Time)
For Time - Cap 10 Minutes

150 Dubs (5 butterfly sit ups every 30 singles)
100 Wall Ball Russian Twists (l/r=2)
30 DB Clean & Jerks

CrossFit

2019-02-16

2/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Doo Doo Doo - It's So Easy (AMRAP - Reps)
AMRAP - 7 Minutes

2 Push Ups
2 Pull Ups
2 Squats

4 Push Ups
4 Pull Ups
4 Squats

6-6-6, 8-8-8, 10-10-10, etc....
Strength
Push Press (6 x 3 (from the floor) increasing weight )
Dumbbells for BC
Metcon
Hello, I Love You (Time)
4 Rounds for Time

25 Double Unders
25 DBalls Over Shoulder
25 Calorie Row

CrossFit

2019-02-15

2/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Bring a Sweatshirt *Invictus (Time)
For Time (w/ a partner) - Cap 25

100 American KB Swings (53/35)
400 Meter Run
100 Thrusters (45/35)
400 Meter Run
100 Pull Ups
400 Meter Run
100 Thrusters
400 Meter Run
100 American KB Swings
One athlete works at a time, both athletes run at the same time.

CrossFit

2019-02-14

2/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (7 Reps Max (from the floor))
8 Min Warm Up, 5 Min to establish 7 Rep MAX. Mats must be used and heavier lifts should partner up and double the mats. Anyone sharing a bar has 7 min clock
Metcon
I Put my Glasses in my back pocket and Sat Down (Weight)
5 Rds - NFT

10 DB Romanian Deadlifts (challenging weight)
2 Rope Climbs
10 Clapping Push Ups
BootCamp
Blinded by the Lighter of my Cigarette (Time)
For Time - Cap 16 Minutes

60 jumping Lunges
40 American KB Swings
20 Push Ups
10 Pull Ups
800 Meter Run
10 Pull Ups
20 push Ups
40 American Swings
60 Jumping Lunges
I Put my Glasses in my back pocket and Sat Down (Weight)
5 Rds - NFT

10 DB Romanian Deadlifts (challenging weight)
2 Rope Climbs
10 Clapping Push Ups

CrossFit

2019-02-13

2/13/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
BootCamp - 18.1 (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

8 Hanging Knee to Elbow
10 Single DB Clean & Jerk (5/5)
12 Jumping Air Squats
14 Sit Ups (any style)
Accessory Work
Floor Press (3x15 (50/35))

CrossFit

2019-02-12

2/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back and Front Squat 3.0 (EMOM - 5 Min, rest 2 min, EMOM 5 Min )
3 Front Squats (3 sec pause) 3 Back Squats (3 sec pause)
Metcon
Hide Your Eyes and Call me Pretty (Weight)
5 Rounds - NFT

10 Dual KB Russian Swings (53/35)
immediately into 10 forward stepping lunges (front rack)
immediately into 100 steps (front rack)
Accessory Work
Push-ups (4 reps every :10 for 3 minutes )
BootCamp
BootCamp - the Rock Note (Calories)
AMRAP - 6 Minutes

12 Single Arm RR (6/6)
20 Mtn Climbers
12 Sit Ups (any style)

rest 1 Min

AMRAP - 6 Minutes

12 Ring Rows
20 single DB Push Press (10/10)
12 Sit Ups (any style)

rest 1 Min

AMRAP - 3 Minutes

Max Cal Row
leave rowers up until the 3 Min AMRAP
BootCamp - Hide Your Eyes and Call me Pretty (Weight)
5 Rds - NFT

10 Dual DB Hang to OH
immediately into 10 Front Squats
immediately into 100 Front rack steps

CrossFit

2019-02-11

2/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Hi Pull + Hang Power Snatch + OHS (5 sets (increasing weight))
Snatch Hi Pull + Hang Power Snatch + OHS
Snatch Hi Pull + Snatch (5 sets increasing )
Complete 2 Snatch Hi Pulls + 1 Full Snatch
Metcon
Are You Talking to Me (Time)
5 Rounds for Time - Cap 10 Min

30 Dubs [unbroken]
12 Pistols
9 DB Push Press (50/35)
6 HSPU [strict]
Accessory Work
Strict Ring MU (3 Rounds for reps)
3 sets of Max Strict Ring MUs (no kip on dip)
BootCamp
BootCamp - Supine Movers (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 10-16 Push Ups
2 - Supine Grip BB Bent Over Row (:35 seconds)
3 - Banded GTri Extensions (:35 seconds)
BootCamp - Are You Talking to Me (Time)
5 Rds for Time - Cap 10

30 Dubs
15 Jumping Air Squats
12 American KB Swings
9 Plank Burpees

CrossFit

2019-02-09

2/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Condition My Condition (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes (with a partner alt movements)

8 Toes to Bar
10 KB Hang Clean & Press (5/5)
12/10 Cal Row
Strength
Superset Big Boi (Weight)
Superset: 3x15

Wall Ball hamstring Curls
Deficit Push Ups (hands on DBs)
I Thought I Knew You (AMRAP - Reps)
TABATA: 8 Minutes

Dubs
Jumping Air Squats

CrossFit

2019-02-08

2/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Defeat the Cheat (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time Cap 30 Min

Jumping Pull Ups [Strict Pull Ups]
Front Squats (115/80)[155/105]
Burpees Over Bar
BootCamp
BootCamp - Defeat the Cheat (Time)
1-2-3-4-5-6-7-8-9-1-0-9-8-7-6-5-4-3-2-1 - CAP 30

Jumping Pull Ups
DB Front Squats
Burpees Over DB

CrossFit

2019-02-07

2/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
RDL Snatch Grip w/ Hi Pull + 2 Snatches (8-10 sets increasing weight )
RDL Snatch Grip w/ Hi Pulls + 2 Full Snatches
Gym Mats must be used. Partner up if necessary
Metcon
I'm Coming Down with the Sickness (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 10 Pistols [20 Pistols]
2 - 8 Strict Pull Ups [6 Bar MU]
3 - 8 Dual KB Hang to OH + 5 OHS (challenging weight)
BootCamp
That's Fitness (AMRAP - Rounds and Reps)
AMRAP - 14 Min

8 Dumbbell Thrusters
12 Farmers Style Step Back Lunges (alt)
16 V-Ups

CrossFit

2019-02-06

2/6/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean + 2 Push Jerks (6-8 sets of increasing weight )
1 Power Clean + 2 Push Jerks
Mats must be used. Partner up if necessary
Metcon
Isn't it a Pity, John (3 Rounds for reps)
AMRAP - 5 Minutes

3 Wall Ball Shots (20/15) [25/20]
3 Burpee Box Jump Overs (24/20)
3 Pull Ups [C2B]
*increase by 2 reps each round

Rest 1 Minute

AMRAP - 4 Minutes

Wall Ball Shots
Burpee Box Jump Overs
Pull Ups
*pick up where you left off in AMRAP 5

Rest 1 Minute

AMRAP - 3 Minutes

Wall Ball Shots
Burpee Box Jump Overs
Pull Ups
*pick up where you left off in AMRAP 4
reps always increase by 2 with each successful round
BootCamp
BootCamp - Hey Jude, This is for You (AMRAP - Rounds)
E:90 for 15 Minutes

1 - 10 Floor Presses (DBs)
2 - :45 Plank Hold with (alt) reach
3 - 10 Single Arm DB Row (L), (R)
BootCamp - Isn't It a Pity (3 Rounds for reps)
AMRAP - 5 Minutes

3 Wall Ball Shots
3 Burpees
3 Ring Rows
*increase by 2 each round

Rest 1 Min
AMRAP - 4
Rest 1 Min
AMRAP - 3

CrossFit

2019-02-05

2/5/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Dumbbell Strict Press (5x5 (same weight))
Seated (unsupported) DB Strict Press
Metcon
Heart and Soul (Time)
5 Rounds for Time - Cap 14

7 HSPU [strict]
14 KB Hang Snatches (7/7) (53/35)
21 Toes to Bar
40 Dubs [unbroken]
Push-ups (3 Every :10 for 2 Min )
BootCamp
BootCamp - Such a Big Star (2 Rounds for reps)
AMRAP - 15 Minutes

9/6 Cal Row
6 Burpees Over Rower (jump or step)
6 Box Push Ups
6 Box Step Ups

Rest for 5 Minutes

Repeat 15 Min AMRAP
Push-ups (3 Every :10 for 1 Min)

CrossFit

2019-02-04

2/4/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back and Front Squat 2.0 (Weight)
E:30 - 3 Minutes
3 Front Squats (challenging weight)

Rest 2 Minutes

E:30 for 3 Minutes
3 Back Squats (same weight as Front)

*barbell must remain in the front rack/or back rack for the entire 3 Minutes, completing squats every :30
Metcon
I Really Want to Show You (AMRAP - Rounds and Reps)
AMRAP - 15 Min with partners alternate Full Rounds

5 Hang Squats Cleans (95/65) [8 @ 135/95]
5 S2OH [8]
5 Box Jumps (24/20) [8 @ 30/24]
BootCamp
BootCamp - Resting Is Hard (No Measure)
3 Rounds - NFT

10 Dumbbell Front Squats (challenging weight)
:60 second Front Leaning Rest on Rings
10 Dumbbell Bent Over Rows (L/R)
Rest 1 Min
BootCamp - I Really Want to Show You (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes with Partners Alter Full Rounds

10 American Swings
5 SLSU
5 Box Jumps

CrossFit

2019-02-02

2/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Up, Down, Over and Out (AMRAP - Rounds)
10 Rounds (NFT)
4 Box Jumps, 15 yard gasser + 12 Push Ups
Metcon
Let it Bleed (3 Rounds for reps)
3 Rounds - :60 on, :60 off

3 Dumbbell Front Squats
3 Dumbbell Hang to Overhead
*DBs simultaneously lockout overhead, then back to hang
**choose challenging weight and put weight in comments
Strength
Strength Philly (No Measure)
Superset: 4x10
- Banded Lat Pull Downs
- DB Reverse Flys

CrossFit

2019-02-01

2/1/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Neighborhood HERO, Kristi (Time)
For Time - Cap 27

20 HSPU
20 Wall Ball Shots (20/15)
30 DBalls Over Shoulder (50/30)
40 Burpees Onto Plate (45/25)
50 Hang DB Clean & Press (single DB) (50/35)
40 Wall Ball Shots
30 DBalls over Shoulder
20 HSPU
20 C2B Pull Ups

CrossFit

2019-01-31

1/31/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Split Jerk (6x3 to Find a Heavy 3 for the Day )
Metcon
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]
Metcon (Time)
100 Push Ups
BootCamp
BootCamp - Shake What Yo Momma Gave Ya (Time)
5 Rds for Time - Cap - 16 Min

10 DBall Step Ups
8 Burpees Over Box (hands allowed)
10 American KB Swings
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]

CrossFit

2019-01-30

1/30/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Sots Press (5x5 increasing weight)
5x5 Sots Press (from the rack)
Snatch Balance (5x5 increasing weight )
Overhead Squat (5x5 increasing weight)
Metcon
Gymnast Gymnasty Nasty (Time)
For Time - Cap 13

3 Rds
3 Bar MU [5 unbroken Ring MU]
5 Hang Power Snatches (95/65)[135/95]

rest 3 Min

3 Rds
3 Bar MU [5 unbroken Ring MU]
5 Hang Power Snatches (95/65)[135/95]
BootCamp
BootCamp - Expanding your Reality (2 Rounds for reps)
2 Rounds for Reps (16 Min total)

2 Min Max Cal Row
1 Min Max DB Bentover Reverse Flys (light DB)
rest 1 Min
2 Min Max Cal Row
1 Min Max DB Bentover Revers Flys (light DB)
rest 1 Min
BootCamp - That's For Certain (Time)
3 Rds

5 Burpee Over DB
10 Dumbbell Snatches (alt)

rest 3 Min

3 Rds
5 Burpee
10 Dumbbell Snatches (alt)

CrossFit

2019-01-29

1/29/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back and Front Squat 1.0 (Every :30, 3 squats for 8 Min @ challenging weight)
3 Front Squats (1st half minute)
3 Back Squats (2nd half minute)
Back and Front Squat 1.0 (Every :30, 3 squats for 8 Min @ challenging weight)
3 Front Squats (1st half minute)
3 Back Squats (2nd half minute)
Metcon
Sick Love Comes to Wash Us Away (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

4 DB Hang Power Cleans (50/35)
4 DB Thrusters
4 Pull Ups
4 Toes to Bar
Accessory Work
L Sits (5 Rounds for time)
L Sits on 80# DB's x 5 sets, after each set, complete 15 push ups on DBs
BootCamp
BootCamp - Feasting on the Fountains (AMRAP - Rounds)
Every :90 seconds - 18 Minutes

6 Jumping Squats (weighted if preferred)
6 Med Ball Hamstring Curls
8 Dumbbell Rows (bentover) (R)
8 Dumbbell Rows (bentover) (L)
Sick Love Comes to Wash Us Away (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

4 DB Hang Power Cleans (50/35)
4 DB Thrusters
4 Pull Ups
4 Toes to Bar

CrossFit

2019-01-28

1/28/19
Warm-up
Push Press (5x4 (find heavy 4 for the day))
Metcon
The Superstar to Getaway Inside My Car (3 Rounds for reps)
AMRAP 5 Min
15 Box Jumps (24/20)
15 Push Press (95/65)
rest 2
AMRAP 4 Min
5 Devil Press (50/35)
15 Air Squats
rest 1
AMRAP 3 Min
10 Pull Ups
15 Push Ups
BootCamp
BootCamp - Don't Look Back, Just Ahead (AMRAP - Rounds)
EMO2M - 16 Minutes (8 rds)

10 DBall Jumping Squats
10 Dual KB Russian Swings
10 Sit ups (any style)
10 Jumping Lunges
BootCamp - The Superstar to Getaway in My Car (3 Rounds for reps)
With a Partner, alternating movements

AMRAP - 5 Min
5 Weighted Box Step Overs (KB)
10 Single KB S2OH (5/5)
rest 2 Min
AMRAP - 4 Min
10 KB Goblet Squat Thrusters
20 mtn climbers
rest 2 Min
AMRAP - 3 Min
10 American KB Swings
10 Push Ups

CrossFit

2019-01-26

1/26/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The Professional (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Strict Knee Raises
5 Push Ups
15 Air Squats
10 DB Snatches
Metcon
Fit CityU You (3 Rounds for reps)
3 Rounds for Reps

:45 Sec OHS (75/55)
:15 Sec Rest
:45 Bar MU
:15 Rest
Fit CityU You2 (3 Rounds for reps)
3 Rounds for Reps

:45 Burpees
:15 Rest
:45 Wall Ball Shots (20/15)
:15 Rest

CrossFit

2019-01-25

1/25/19
Warm-up
CF Warm Up
2 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Metcon
Friend of a Friend (5 Rounds for time)
Every 6 Minutes for 30 Minutes (5 Sets)
(score time each round)

20/17 Cal Row
50 Dubs
20 Hang Clean & Jerks (75/55)[95/65]
10 Strict Pull Ups [strict C2B]

CrossFit

2019-01-24

1/24/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex 2019 #2 (8 sets increasing weight )
For 8 Sets of increasing weight, complete the following...

1 Power Clean + 1 Front Squat (3 sec pause) + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Metcon
Healthy Start Gymnasty (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 12 C2B Pull Ups [6 Bar MU]
2 - 12 HSPU [6 Strict]
3 - 12 Toes to Bar [6 Ring MU]
BootCamp
The Pump Is Real (AMRAP - Rounds)
Barbell Jumping Back Squats : 16x4 (every :30)
rest 1 Minute
Dumbbell Push Press: 16x4 (every :30)
BootCamp - Healthy Start Gymnasty (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 12 Ring Rows [weight vest]
2 - 12 pike push ups [15 weight vest standard PU]
3 - 12 Single DB hang Clean & Press (6/6) [vested]

CrossFit

2019-01-23

1/23/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Sots Press (5x5 increasing weight)
5x5 Sots Press (from the rack)
Metcon
Let's do This Again Sometime (2 Rounds for reps)
AMRAP - 7 Min

10 Burpee Box Overs
20 Single DB Thruters (10/10)(50/35)
30 Dubs

Rest 2 Min

AMRAP - 4 Min

5 Burpee Box Overs
10 Single DB Thrusters (5/5)
20 Dubs
BootCamp
BootCamp - Prone is the Word (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 6 Goblet Squats (3 sec pause)
2 - :30 Landmine Presses (R)
3 - 6 Goblet Squat (3 sec pause)
4 - :30 Landmine Presses (L)
5 - :40 Plank Hold
BootCamp - Let's Do This Again Sometime (2 Rounds for reps)
AMRAP - 7 Min

10 Burpees to 6" Touch
20 Single DB Thrusters
30 Dubs

Rest 2 Min

AMRAP - 4 Min

5 Burpees to 6" Touch
10 Dingle DB Thrusters
20 Dubs

CrossFit

2019-01-22

1/22/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (5x5 (increasing weight))
Metcon
My Fitness Pal (Time)
For Time

1,000 Meter Row
30 DB Clean & Jerks (50/35)
20 Burpee Jumping Pull Ups [20 Ring MU]
BootCamp
BootCamp - Subject to Change (AMRAP - Rounds)
Every :90 for 7 sets (15 min)

25 Banded Leg Curls
10 Ab Wheel Rollouts
15 dB Bent Over Rows
BootCamp - My Fitness Pal (Time)
2 Rds For Time - Cap 12

30 Russian Swings
20 V-Ups
30 Burpees
20 V-Ups
30 Goblet Squat Thrusters
20 V-Ups

CrossFit

2019-01-21

1/21/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression Week7 (20 Reps - Final Week! )
20 Reps, 5# Heavier than last week
Metcon
Totally Cindy (3 Rounds for reps)
3 Rounds for Reps

Min 1-4 Work, 4-5 Rest
15 Strict Pull Ups [strict C2B]
20 Toes to Bar
25 Wall Ball Shots (20/15)[30 -25/20]
Max Push Ups
BootCamp
BootCamp Cossack Attack (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

500 Meter Row
20 Cossack Squat (KB in Goblet)
20 DB Push Press (10/10)
BootCamp - Totally Cindy (3 Rounds for reps)
3 Rds for Reps

Min 1-4 Work, Min 4-5 Rest
12 Dingle DB Ring Row + Press
15 Knee Raises
20 Wall Ball Shots
Max Push Ups

CrossFit

2019-01-19

1/19/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
He Paid me in Steaks (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

12 Wall Ball Sit Ups (20/15)
12 Jumping Lunges
10 KB Strict Press (53/35) (5/5)
12 Russian Swings
12 SLSU
Metcon
The Joshua Tree (2 Rounds for reps)
2 Rounds for Reps

2 Min Max Burpees
1 Min Max Strict Pull Ups (banded)
2 Min Max Devil Presses (50/35)
Rest 3 Minutes

CrossFit

2019-01-18

1/18/19
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 T-Push Ups
:30 second pigeon pose (l/r)
Metcon
Making the Breaking (Time)
For Time - Cap 25

20 Single DB OH Lunges (alt.forward) (10/10) (50/35)
20 Single DB Hang Pwr Clean & Press
30 Pull Ups [C2B]
40 HSPU
50 HRPU [100' HSW]
40 American KB Swings (53/35)
30 Pull Ups [C2B]
20 Single DB Hang Power Clean & Press
20 Singld DB OH Lunges

CrossFit

2019-01-17

1/17/19
Warm-up
we: Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (4x5 (2:00 min rest) to find a heavy 5 for the day )
Metcon
Lifting, Jumping, Crushing (AMRAP - Rounds)
EMOM: 12 Minutes
even: 10 bar facing burpees [15]
odd: 10 deadlifts (155/105)[225/180]
mats must be used if you cannot place the bar back down at the same speed you pick it up
BootCamp
BootCamp - Can You Walk in Those Shoes (Weight)
Goblet Squat: 6x10 (rest :60)
then
DB Hamstring Curls: 3x12 (rest :30)
then
Hollow Body Superman Rolls: 4x6 (rest :30)
BootCamp - Liftin, Jumping, Crushing (AMRAP - Rounds)
EMOM - 12 Minutes
even: 20 Russian Swings
odd: 10-14 Burpees over KB

CrossFit

2019-01-16

1/16/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Strength (Warm Up (full sets) + 3 sets @ challenging weight)
3 Sets at Challenging Weights

3 Snatch Grip RDL
3 Hang Snatch Hi Pulls (below knee)
3 Hang Muscle Snatch
3 OHS
Metcon
Foo the Stacked Actors (6 Rounds for reps)
EMO2M - 12 Minutes

15/12 Cal Row,
then Max Strict Pull Ups w/ time remaining [BarMU]
BootCamp
BootCamp - Hula Hoop (Time)
200 Reps (w/ partner)

4 American Swings
4 Goblet Squats
1 Push Press (R)
1 Push Press (L)

*KB cannot touch the floor. If it does, partners must complete 15 SLSU
BootCamp - Foo The Stacked Actors (6 Rounds for reps)
EM02M - 12 Minutes

15/12 Cal Row
then max pull ups with time remaining

CrossFit

2019-01-15

1/15/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex 2019 #1 (E:90 seconds - 7 Rounds )
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Front Squat + 2 Jerks (any style)
Metcon
Take One Look for the Very Last Time (Time)
5 Rounds for Time - Cap 13 Min Cap

8 Thrusters (95/65)[115/80]
10 Toes to Bar
12 DB Snatches (alt) (50/35)
BootCamp
BootCamp - No Way Back (Time)
10 Rounds - Steady Pace (NFT)

6 DB Hamstring Curls
8 Bulgarian DB Split Squats (4/4)
10 DB Side Bends (5/5)
:45 Plank Hold
BootCamp - Take One Look for the Very Last Time (Time)
5 Rounds for Time - Cap 13 Min

8 DB Thrusters (challenging weight)
10 Toes to Bar (knee raises)
12 Db Snatches (alt)

CrossFit

2019-01-14

1/14/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat progression week 6 (20 Reps )
20 Reps, 5# Heavier than last week
Metcon
Workout, Recover, Repeat (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

13 Push Press (95/65)[115/80]
13 Hang Power Cleans
30 Double Unders
Accessory Work
Metcon (Weight)
Single DB Bench Press: 3x15x15
BootCamp
BootCamp - Angle It (AMRAP - Rounds and Reps)
E:90 for 5 Rounds

12 landmine Twists
12 landmine Presses (R), (L)
KB Farmers Carry w/ time remaining

then, AMRAP - 8 Minutes

10 DB Push Press
15 Russian Swings
20 Sit Ups
BootCamp - Workout, Recover, Repeat (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

7 Push Ups
10 DB Power Cleans
30 Double Unders

CrossFit

2019-01-12

1/12/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Reverse the Order (Time)
For Time
10-1
DBalls over Shoulder (50/30)
1-10
DB Push Press (50/35)

CrossFit

2019-01-11

1/11/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
On and On to the Next 2.0 (Time)
For Time - Cap 25
(Dubs to be completed after the 15-12-9 combo)

Session 1 - 5 Min Cap
15-12-9
Wall Ball Shots (20/15)[25/20]
Pull Ups [strict C2B]
- 50 Double Unders

Session 2 - 5 Min Cap
15-12-9
OHS (95/65)[135/95]
Hang Power Cleans
- 50 Double Unders

Session 3 - 5 Min Cap
15-12-9
Bar Facing Burpees
Front Squats
- 50 Double Unders

Session 4 - 5 Min Cap
15-12-9
American KB Swings (53/35)
Ring Dips [post MU]
- 50 Double Unders

Session 5 - 5 Min Cap
15-12-9
KB Snatches
Toes to Bar
- 50 Toes to Bar
There is a 1 sec/rep penalty for each non-completed rep. If you finish a 15-12-9 segment prior to the 5 minute cap, you many move ahead as you've bought your self some time.

CrossFit

2019-01-10

1/10/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastical (No Measure)
Not For Time (No Order, but full reps per movement) (18 Min Running Clock)

4 Rope Climbs [4 legless + 4 rope climbs]
25 Ring Dips [20 Strict Ring MU]
1 Min L Sit from pull up bar (accumulated)
20 Kick Overs w/ pause [HSW - 100' with obstacle]
Metcon
Work Like You Mean It (AMRAP - Reps)
For Reps

Min 0-2 Max Thrusters (75/55)[95/65]
rest 2-4
Min 4-6 Max DB Clean & Jerks (50/35)
rest 6-8
Min 8-10 Max Push Ups
BootCamp
BootCamp - Gymnastical (No Measure)
Not For Time

1:00 L Sit from Pull Up Bar
50 SLSU
20 Shoot Throughs
1:00 Plank Hold
20 Single KB Deadlifts
BootCamp - Work Like You Mean It (AMRAP - Reps)
Min 0-2 Max Goblet Thrusters
rest 2-4
Min 4-6 Max DB Clean & Press
rest 6-8
Min 8-10 Max Push Ups

CrossFit

2019-01-09

1/9/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Good Mornings (4x5 (same weight))
Strict Pull Ups Accessory (4 Rounds for reps)
Strict Pull Ups - 4 x Max set between each set of Good Morning [20/15 D Ball Weighted]
Metcon
Runaway As Fast as You Can (Time)
10 Rounds for Time - Cap 14 Min

6 Hang Power Snatch (75/55)[105/75]
6 Burpees Over Bar
6 Pistols
BootCamp
Good Mornings (4x5 (same weight))
Inverted Ring Rows (4x max between each set of GM)
BootCamp - Runaway As Fast As You Can (Time)
10 Rounds for Time - Cap 14

8 DB Snatches
6 Burpees over DB
6 Pistols

CrossFit

2019-01-08

1/8/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression Week 5 (20 Reps )
20 reps, 5# heavier than last week
Metcon
Somebody Loan me a Dime 2.0 (Time)
5 Rounds for Time - Cap 10

15 Pull Ups [C2B]
15 S2OH (95/65)[135/95]
Dubs, Been Broughten (AMRAP - Reps)
AMRAP Dubs - 2 Minutes
BootCamp
BootCamp - Pulling Strings on the second Monday of the Week (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Box Step Ups (alt) (weighted)
20 Box Dips
30 Bicycle Crunches
20 Box Push Ups

Rest 1 Min
ARMAP - 5 Minutes

20 Step Ups
30 Box Dips
40 Bicycle Crunches
30 Box Push Ups
BootCamp - Somebody Loan Me a Dime 2.0 (Time)
5 Rounds for Time - Cap 10

12 Ring Rows
10 American KB Swings
10 Single KB S2OH (5/5)
Dubs, Been Broughten (AMRAP - Reps)
AMRAP Dubs - 2 Minutes

CrossFit

2019-01-07

1/7/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Balance + OHS (10 sets increasing weight )
1 Snatch Balance + 2 OHS
Metcon
The Glass is Half Full (EMOM - 12) (AMRAP - Rounds)
EMOM - 12 Minutes

5 Front Squats (115/80)[165/115]
5 HSPU
5 Butterfly Sit Ups
please use the mats for 115# +
AMRAP BURPEES 2 Min (AMRAP - Reps)
2 Min Max Burpees - 6 " Touch
BootCamp
Kick Ass Happy Hour 2.0 (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

1 Wall Walk
5 Wall Ball Shots
10 Ring Rows
:20 seconds jump rope
Kick Ass Happy Hour 2.0 (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

1 Wall Walk
5 Wall Ball Shots
10 Ring Rows
:20 seconds jump rope
BootCamp - the Glass is Half Full 2.0 (AMRAP - Rounds)
EMOM - 12 MInutes

5 Goblet Squats (heavy)
5 Push Ups
5 Butterfly Sit Ups
AMRAP BURPEES 2 Min (AMRAP - Reps)
2 Min Max Burpees - 6 " Touch

CrossFit

2019-01-05

1/5/19
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Couch Stretch (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Conditioning
Conditioning is in my DNA (AMRAP - Rounds)
AMRAP - 7 Minutes

10 Bicycle Crunches (2 sec pause knee to elbow on each rep)
10 Bicycle Crunches (quick pace)
10 Push Ups to Target (KB)
20 Russian KB Swings (53/35)

Rest 2 Minutes

AMRAP - 6 Minutes

8 Bicycle Crunches (2 sec pause knee to elbow each rep)
8 Bicycle Crunches (quick pace)
8 Push Ups to Target (KB)
16 Russian KB Swings
Metcon
Da BIRDS (Time)
3 Rds For time - Cap 13

30' (R) Single Arm OH Lunge Walk (50/35)
30 American KB Swings (53/35)
30' (L) Single Arm OH Lunge Walk
30 Wall Ball Shots (20/15)

CrossFit

2019-01-04

1/4/19
Warm-up
Warm Up Complete - 2 Rds

:30 sec Air Squats + 5 Squats w/ pause
:30 plank + 5 Push Ups + 5 Burpees
20 ft Bear Crawl forward
20 ft Bear Crawl backwards
Metcon
Wrenching Your Own Hammer (Time)
For Time - Cap 25

20 Single DB Hang Clean & Press (50/35) (10/10)
30 DBalls Over Shoulder
40 Single DB Front Rack Squats (20/20)
50 DB Snatches (alt)
40 Single DB Front Rack Squats
30 DBalls Over Shoulder
20 Single DB Hang Clean & Press

CrossFit

2019-01-03

1/3/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Push Press (EMO2M - 14 Minutes )
EMO2M - 14 Minutes
1 Clean (any style) + 1 Push Press
Metcon
Good Riding, Cowboy (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

7 Ring MU [10 Jumping Pull Ups]
14 American KB Swings (53/35)
7 Burpees onto the Box (24/20)
BootCamp
BootCamp - Up Down, and Inside Out 2.0 (AMRAP - Rounds and Reps)
AMRAP - 7 Min

:30 Plank Hold
:30 Hollow Body Hold
10 DBalls Over Shoulder
10 Wall Ball Sit Ups

rest 1 Minute

AMRAP - 7 Min

:30 Plank Hold
:30 Hollow Body Hold
10 Wall Ball Russian Twists
10 Squatted Face Pulls
BootCamp - Good Riding Cowboy (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

10 Single Weight, Single Arm Ring Row & press (5/5)
14 American KB Swings
7 Burpees Onto Box

CrossFit

2019-01-02

1/2/19
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression Week 4 (20 Reps )
20reps - 5# Heavier than last week
Metcon
Another New You, Unless You're New. (Time)
8 Rds for Time - Cap 13

7 Thrusters (75/55)[105/75]
7 C2B
30 Double Unders
Accessory Work
Dumbbell Bench Press (3 Rounds for weight)
3x20 (AHAP)
BootCamp
EMOM 2019! (AMRAP - Rounds)
EMOM - 16 Minutes

1 - 14 Side Step Am KB Swings
2 - 14 Single Arm Goblet Squats (7/7)
3 - 20 Bicycle Crunches (l/r=1)
4 - 10 Cocoons
Another New You, Unless You're New (Time)
8 Rds for Time - Cap 13

8 DB Thrusters (challenging weight)
10 Ring Rows (8 jumping pull ups)
30 Dubs (30 singles + 5 sit ups)

CrossFit

2018-12-31

12/31/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Happy New Year - 2019 (Time)
12 - Rounds for Time
31 - Calorie Row
18 - S2OH (50% of 1RM OH)
BootCamp
Happy New Year - 2019 (Time)
12 - Rounds for Time
31 - Calorie Row
18 - Single DB S2OH

CrossFit

2018-12-29

12/29/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Beetle Juice (Time)
For Time - 50-40-30
Straight Leg Sit Ups
*between each set, hold DBall (50/30) for 2 Minutes (accumulated)
1 Mile Partner Relay (AMRAP - Reps)
400 Meter Intervals

Partner 1 - 400 Meter
Partner 2 - AMRAP 10 Burpees & 10 T2B
until 1 Mile is complete

CrossFit

2018-12-28

12/28/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
It's Open! Oh, Mr. and Mrs. Ross (Time)
For Time - 28 Min Cap

10 DB Clean & Jerks (50/35)
20 Dual Db step back OH Lunges Lunges (50/35)
30 DBalls Over Shoulder (50/30)
40 Pistols
400 Meter DBall Run
50 American KB Swings (53/35)
40 Pistols
30 DBalls Over Shoulder
20 DB OH step back Lunges
10 DB Clean & Jerks

CrossFit

2018-12-27

12/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Snatch + OHS (EMO2M) (EMO2M - 6 Rounds)
EMO2M - 12 Minutes
1 Hang Power Snatch + 1 OHS
1 Mid Shin Hang Squat Snatch + 1 OHS
1 Hang Snatch (1" off floor) + 1 OHS
Metcon
Power Key to Power Living (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

5 OHS (95/65)[135/95]
10 HSPU
15 Hang Power Cleans
use the mats on the floor if necessary
BootCamp
BootCamp - Pull Downs and go Arounds (Time)
25-25, 20-20, 15-15, 10-10
Banded Lat Pull Downs (straight arm)
Single KB Goblet Squats (with a pause)
Work with quality and not for Time
BootCamp - Power Key to Power Living (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 Single DB OHS (5/5)
10 HSPU
10 Dual KB Hang Power Cleans

CrossFit

2018-12-26

12/26/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression week 3 (20 reps )
20 Reps, 5# heavier than last week
Metcon
Pirates of the Sea (AMRAP - Rounds)
EMOM - 14 Minutes

even: 10 Pull Ups [C2B]
odd: 12 DB Snatches (50/35)(alt)[8 squat]
Finisher
Finisher: Single DB Goblet Squat (AMRAP - Reps)
2 Min AMRAP of single DB S2OH (50/35)(alt every 10)
*each rest, complete 10 SLSU
** only S2OH counts towards score
BootCamp
BootCamp - Hangtime Harry (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

5 Jumping Air Squats
5 Push Ups
15 Russian Swings
20 Mtn Climbers

Rest 2 Min

AMRAP - 7 Minutes

5 Jumping Ait Squats
5 Push Ups
10 Speed Skaters
20 V-Up Toe Touches
Pirates of the Sea (AMRAP - Rounds)
EMOM - 14 Minutes

even: 10 Pull Ups [C2B]
odd: 12 DB Snatches (50/35)(alt)[8 squat]

CrossFit

2018-12-24

12/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
A Taste of the Oldies (Time)
For Time - 30 Min Cap

50 Calorie Row
100 Dubs
50 Handstand Push ups
100 Thrusters (barbell)[95/65]
50 D-Balls Over Shoulder (50/30)
100 Burpees
BootCamp - A Taste of the Oldies (Time)
For Time - 30 Min Cap

100 Double Unders
50 Russian Swings
100 Bear Hug Squats (20/15)
50 Cal Row
100 Burpees

CrossFit

2018-12-22

12/22/18
Warm-up
Coaches Choice
Active Warm up With Coach!
tHEfORD tEMPO 2.0 (AMRAP - Rounds)
E:90 for 7 Rds

5 T2B
200 M Row
5 Burpees
Weightlifting
Hang Squat Clean (5x5 inc weight (heavy 5))
Hang Squat Clean

CrossFit

2018-12-21

12/21/18
2 Street 12 Days of Christmas 2.0 (Time)
For Time - 40 Min Cap

1 - Burpee Over DB
2 - DB Snatches (50/35)
3 - HSPU
4 - Pull Ups [Ring MU]
5 - Am KB Swings (53/35) [80/53]
6 - Single DB Thrusters (3/3)
7 - Toes to Bar
8 - DUBS
9 - Box Jumps (24/20)
10 - Pistols
11 - Wall Ball Shots (20/15)[25/20]
12 - Single DB Front Squats (6/6)

12 Days of CrosFit is performed in the same order as the song 12 Days of Christmas. Begin with 1 Burpee, then 2 DB Snatches and 1 Burpee, etc....
BootCamp
BootCamp - 12 Days of Christmas (Time)
For Time - 40 Min Cap

1 - KB Goblet Squat
2 - Hand Release push ups
3 - Ring Rows
4 - Lunges (l/r=2)
5 - Knee Raises
6 - Jumping Air Squats
7 - Wall Balls (20/15)[25/20]
8 - Double Unders (16 singles)
9 - KB Swings
10 - KB Sumo Deadlift Hi Pulls
11 - Burpees
12 - Box Jump Overs

“12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

CrossFit

2018-12-20

12/20/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (5x5 working to a heavy 5 for the day )
Gymnastics
Freedom Feeling (Time)
10 - 1 for Time - 14 Min Cap

Burpee Box Jump (24/20)
7 Strict Pull Ups between each set
[20' HSW between each set over 45# plates at 10' mark]
BootCamp
BootCamp - World Champion (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 12 DB Hamstring Curls
2 - 12 DB Side Step Lunges
3 - :40 seconds of DUBS
BootCamp - Freedom Feeling (partner) (AMRAP - Rounds and Reps)
14 Min AMRAP (w/ a partner)

6 Burpee Box Jumps (alt)
12 DBalls over Shoulder (alt)

CrossFit

2018-12-19

12/19/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Clean & Push Jerk (Heavy 1 Rep for the Day (15 Minutes))
Power Clean & Push Jerk
Metcon
Reading is Hard when you are Having Fun (Time)
For time - No Cap

21-15-9-3

Weighted box Step Up Overs (35/20) (24/20)
Strict Pull Ups
40 Dubs
BootCamp
BootCamp - You are my HERO, Mr. Spot Hero (Time)
10 Rds for Time - 16 Min Cap

15/12 Cal row
15/12 Lateral Jumps Over Rower
30 Rower Mountain Climbers
Reading is Hard when you are Having Fun (Time)
For time - No Cap

21-15-9-3

Weighted box Step Up Overs (35/20) (24/20)
Strict Pull Ups
40 Dubs

CrossFit

2018-12-18

12/18/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression week 2 (20 Reps)
5 lbs Heavier than last week
Metcon
You Got the Good Stuff, Elaine, and I Need It Bad, Real Bad (AMRAP - Reps)
AMRAP - 8 Minutes

20 DB Snatches (alt)(50/35)
20 Single Arm DB S2OH
*EMOM stop and complete 8 [14] push ups
Finisher Step Back (No Measure)
OH Plate Step Back Lunges (45/25)
*each time the plate leaves the lockout position, complete 4 Burpees onto plate, then resume
BootCamp
You Got the Good Stuff, Elaine, and I Need It Bad, Real Bad (AMRAP - Reps)
AMRAP - 8 Minutes

20 DB Snatches (alt)(50/35)
20 Single Arm DB S2OH
*EMOM stop and complete 8 [14] push ups
BootCamp - This is What I Suggest (No Measure)
16 Minutes - NFT

8 Squat Hold With Weighted Press (DB)
8 Squat Hold Face Pulls
8 Single Arm Plank ROW (DB) (8L/8R)
8 Pause Lunges (knee off floor) (8L/8R)
8 Superman Holds (pause)
Rest 1 Min

CrossFit

2018-12-17

12/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
SNATCH work EMOM - FitcityU (3 Rounds for weight)
EMOM - 5 Minutes (inc weight)
2 SOTS Press
rest 2 minutes

EMOM - 5 Minutes (inc weight)
2 Muscle Snatch
rest 2 minutes

EMOM - 5 Minutes (inc weight)
2 Hang Snatches
follow Nick Banar on his programming instagram account @fitcityu
Thanks for the workout Nick
Metcon
SIRENS (Time)
4 Rds for Time - Cap 10 Min

15 Power Cleans (95/65)
15 Thrusters
15 Pull Ups
BootCamp
BootCamp - fitcityu (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

10 SOTS presses (challenging weight)
10 Ring Rows (pull ups)
10 Split Legged Deadlifts (challenging weight)
10 Paused Air Squats
10 Flutter Kicks
Rest :30 seconds
BootCamp - SIRENS (Time)
4 Rds for Time - Cap 10 Minutes

20 American KB Swings
15 Dual Weight Thrusters (KB/DB)
10 Plank Rows (DB)

CrossFit

2018-12-15

12/15/18
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 T-Push Ups
:30 second pigeon pose (l/r)
Conditioning
Do It All Conditioning (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

10 DB Floor Presses (challenging weight)
10 Push Ups
30 Dubs
10 Air Squats

10 Pull Ups
10 Biceps Curls (alt)
30 Dubs
10 Air Squats

10 Hollow Body Lat Pull Downs (challenging band or dumbbell)
10 (goblet) Side Step Lunges
30 Dubs
10 Air Squats

10 Butterfly Sit Ups
10 Superman
30 Dubs
10 Air Squats

CrossFit

2018-12-14

12/14/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
My Partner Has Gas, but Says it's Me (Time)
For Time - Cap 25

100 Front Squats (135/95)
100 S2OH
100 Box Jumps (24/20)
100 American KB Swings (53/35)
100 Cal Row
100 Push Ups
sets can be broken up however you prefer, but reps must be split 50/50 each movement
BootCamp
BootCamp - My Partner Has Gas, but Says it's Me (Time)
For Time - 25 Min Cap

100 Goblet Squat Thrusters
100 DBall Squat Cleans
100 Box Jumps
100 Am kb Swings
100 Cal Row
100 Push Ups

CrossFit

2018-12-13

12/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (12-10-8-6)
17 Minutes
Metcon
And You Won't See ME (Time)
10 Rounds for Time - 13 Min Cap

5 Burpees Over Box (24/20) [30/24]
6 Toes to Bar
7 Wall Ball Shots (20/15) [25/20]
BootCamp
BootCamp - Say the Word, Love (AMRAP - Rounds)
EMOM - 16 Minutes

1 - 8 Overhead Squats (DB/KB) (4/4)
2 - 12 Hollow Body Landmine Twists
3 - Plank Hold (:40)
4 - 20 Box Dips

CrossFit

2018-12-12

12/12/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Dumbbell Push Up (Weight)
Superset: 4x10
DB Push Up with DB Row
Push Up, Row Right, Row Left = 1 rep
Do Not lose the plank position or remove your hands from the DB handles to complete your set
Metcon
My Bike is Unlocked (AMRAP - Rounds)
EMOM - 10 Minutes

even: max alt DB Snatches (:40 sec)
odd: 20 Bicycle Crunches + 10 SLSU

CrossFit

2018-12-11

12/11/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
20 Rep Back Squat Progression week 1 (1x20)
Complete 20 reps (must be unbroken) at 55% of your 1 Rep Max Back Squat.
Metcon
Baby, It's Cold Outside. Let's Workout (Time)
5 Rds for Time - 9 MIn Cap

40 Dubs [unborken]
10 S2OH (95/65)[135/95]
10 Pull Ups [C2B]
Cool Down
Cool Down (post squat) (No Measure)
2 x :30 second Standing Pigeon Pose
2 x :30 second World's Greatest Stretch
2 x :30 second Reach Back Toe Touches
BootCamp
BootCamp - Hauling Around (Time)
5 Rds - NFT

8 Dual KB Paused Front Squats
10 Push Ups
20 Wall Ball Russian Twists
10 Rig Rows
BootCamp - Baby It's Cold Outside, Let's Workout (Time)
5 Rds for Time - Cap 9

40 Dubs (40 singles + 5 SLSU )
10 DB Strict Press
10 Calorie Row

CrossFit

2018-12-10

12/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
MisFit Clean Complex (Weight)
Heavy for the Day - 17 Minutes

1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
Metcon
Bodyweight to Create (AMRAP - Reps)
For Reps - 8 Minutes

Row 200/150 Meters
2 HSPU
Row 200/150 Meters
4 HSPU
etc....

Your final complete set of HSPU is your score
Finisher
Finisher - Hollow Body (AMRAP - Reps)
3 Min Hollow Body Hold
* each rest, complete 6 toes to bar
least amount of toe to bar reps is best
BootCamp
I'm a Telemarketer and I LIKE IT (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

10 (alt) Jumping Lunges
10 American KB Swings
10 Push Ups with a Row
10 Russian KB Swings
10 Wall Ball Sit Ups
Bodyweight to Create (AMRAP - Reps)
For Reps - 8 Minutes

Row 200/150 Meters
2 HSPU
Row 200/150 Meters
4 HSPU
etc....

Your final complete set of HSPU is your score
No HSPU (Pike Push Ups)

CrossFit

2018-12-08

12/8/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Conditioning with Purpose (AMRAP - Rounds)
6 Min D-Ball carry in Frontal Plane , EMOM - 5 SLSU
then,
6 Min Farmers Carry (53/35), EMOM - 5 HRPU
Strength
Strength TRAIN (Weight)
5x10 (Superset)

Dual DB Curls
DB Bulgarian Split Squat
I Turn to You, I Turn in Two (Time)
1, 2 - 10 - 9 Min Cap

Toes to Bar
Hang Power Cleans (135/95)

CrossFit

2018-12-07

12/7/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
That's Right, Let's Dance (Time)
For Time - Cap 28 Min

50 Dual American KB Swings (53/35)
50 Dual KB S2OH (53/35)
50 Dual Front Rack Lunges
50 Burpees over KB
50 Cal Row

CrossFit

2018-12-06

12/6/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastics Gone Insane (AMRAP - Rounds)
5 Rounds - EMOM 15

1 - 30' HSW (:30 HS Hold)
2 - 10 Toes thru Rings [15]
3 - 4 Bar MU [8]
Weightlifting
Deadlift (1-1-1-1-1-1-1-1-1-1)
BootCamp
BootCamp - Pushed Away, Pulled Away (AMRAP - Rounds)
5x10 Superset

Single KB Deadlift (challenging weight)
SLSU
Push Ups
BootCamp - Pushed Away, Pulled Away (AMRAP - Rounds)
5x10 Superset

Single KB Deadlift (challenging weight)
SLSU
Push Ups

CrossFit

2018-12-05

12/5/18
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Snatch Pull + 2 Below Knee Snatch Complex (6-8 set increasing weight to find a heavy for day)
1 snatch pull + 2 below the knee sntaches
Metcon
I Been Walking All Night Long (Time)
For Time 21-15-9 CAP - 9 Min

Toes to Bar
HSPU [45# deficit]
1 Rope Climb [legless]
Finisher Challenger Weighted Burpees (AMRAP - Reps)
3 Min Max Reps (weighted burpees)

:30 Front Rack Hold (50/35)
:30 Max Weighted Burpees
No :15 front rack hold, no burpees
BootCamp
BootCamp - Lonely on the Rower (Time)
10 Rds for Time - Cap 15 Min

300/250 Meter Row
10 Wall Ball Shots
10 Hollow Body Russian Twists (weightless)
BootCamp - I Been Walking All Night Long (Time)
For Time - 21-15-9 (cap 9 min)

Toes to J-Hook (toes to bar)
Pike Push Ups
DBall Over Shoulder
Finisher Challenger Weighted Burpees (AMRAP - Reps)
3 Min Max Reps (weighted burpees)

:30 Front Rack Hold (50/35)
:30 Max Weighted Burpees

CrossFit

2018-12-04

12/4/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk (6x3 to find a heavy 3 rep split jerk for the day )
practice - it's been a while
Metcon
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]
Strength
Metcon (Time)
100 Push Ups
Metcon (Time)
100 Push Ups
BootCamp
BootCamp - Shake What Yo Momma Gave Ya (Time)
5 Rds for Time - Cap - 16 Min

10 DBall Step Ups
8 Burpees Over Box (hands allowed)
10 American KB Swings
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]

CrossFit

2018-12-03

12/3/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (7-5-3-1)
Single Heavy for the Day
Metcon
Spealer, the LEGEND (Time)
For Time

70 DB Hang Clean Clusters (50/35)
*EMOM - 5 Burpees to 6" touch
BootCamp
BootCamp - Weighted Pause Squats (AMRAP - Rounds)
EMOM - 16 Minutes

even: 10 KB/DB Goblet Ssquats - 3 sec pause
odd: 6 Ring Fallouts + 6 Ring Rows
Spealer, the LEGEND (Time)
For Time

70 DB Hang Clean Clusters (50/35)
*EMOM - 5 Burpees to 6" touch

CrossFit

2018-12-01

12/1/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Up, Down, Over and Out (AMRAP - Rounds)
10 Rounds (NFT)
4 Box Jumps, 15 yard gasser + 12 Push Ups
Complete 4 Box Jumps, sprint 15 yards, 12 push ups, then jog/walk back to begin again.
Strength
Seated DB Press (Weight)
Seated (alternating) DB OH Presses

4x12 (challenging weight)
legs straight and feet hip width apart
Toughen Up, Buttercup (AMRAP - Rounds)
EMOM - 8 Minutes

even: 10 DBall Clean and Jerks (50/30)
odd: 10 Butterfly Sit Ups + 10 (weightless) Russian Twists

CrossFit

2018-11-30

11/30/18
Pistons Firing (AMRAP - Rounds)
EMOM - 18 Minutes

1 Burpee over Bar
1 Hang Power Clean (95/65)[135/95]
1 Pistol

9 Minutes increasing by 1 rep each minute and then back down by 1 each minute
3 Min Rest
Hang Clean (2 Min to find 1RM (below parallel))
BootCamp
BootCamp - Pistons Firing (AMRAP - Rounds)
EMOM - 18 Min

1 Burpee
1 American KB Swing
1 Pistol (sub jumping air squat)

9 Min increasing by 1 rep each minute, then back down by 1 each minute
3 Min Rest
Dumbbell Burpees (AMRAP - Reps)
2 Min to Find Max Dumbbell Burpees (challenging weight)
burpee on the Dumbbell, then stand with weights in hand and jump

CrossFit

2018-11-29

11/29/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
20 Something is my Age (Time)
3 Rds For Time

20 Cal Row
20 Push Ups
20 SLSU
20 Hang KB Snatches (10/10) (53/35)
Rest 1 Minute
Weightlifting
Hi Hang Snatch + OHS (8 Sets building )
2 Hi Hang Snatch + 4 OHS
BootCamp
20 Something is my Age (Time)
3 Rds For Time

20 Cal Row
20 Push Ups
20 SLSU
20 Hang KB Snatches (10/10) (53/35)
Rest 1 Minute
BootCamp - Arch Enemy (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

12 Single Arm Row + Weighted Press (6/6)
12 Goblet Squats
10 Lateral Banded Side Step Lunges (5/5)
10 Hollow Body Air Punches (l/r=1)

CrossFit

2018-11-28

11/2/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press x 8 x 6 (2 Rounds for weight)
Push Press: Sets of 8 until failure, then sets of 6 until failure (jumping in increments of 5, 10, 15 or 20 lbs only) Starting weights (65/55)
Metcon
Not Ready to Die (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Pull Ups [C2B]
25' Dual DB OH Lunge Walk (35/20)
25' lunge is 1 rep
Front Rack Torture Test (Time)
4 Minutes

Front Rack Hold (50/35)
*EMOM (0, 1, 2, 3) complete 5 squats
when you drop the DB's, the workout is over. The higher the time, the better the score. #dontbefirst
BootCamp
BootCamp - Push Press Strength (AMRAP - Rounds)
EMOM - 14 Minutes

even: 14 single DB Push Press (7/7) challenging weight
odd: 12 DBalls over shoulder
Not Ready to Die (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Pull Ups [C2B]
25' Dual DB OH Lunge Walk (35/20)
Front Rack Torture Test (Time)
4 Minutes

Front Rack Hold (50/35)
*EMOM (0, 1, 2, 3) complete 5 squats

CrossFit

2018-11-27

11/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Pull Up Strength V (AMRAP - Reps)
EMOM - 10 Minutes

even: max strict pull ups (:30 seconds)
odd: max DB Curl & Press (alt) (:45 seconds)
score strict pull ups.
Metcon
You Tell Me Something, I'll Tell You Mine (Time)
5 Rds for Time - Cap 13

8 Front Squats (135/95)[165/115]
8 S2OH
10 Toes to Bar
BootCamp - Drink to Me, Drink to my Health (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 Calorie Row
15 Push Ups
15 KB Deadliifts
15 Butterfly Sit Ups
BootCamp
BootCamp - You Tell Me Something, I'll Tell You Mine (Time)
5 Rds for Time - Cap 13

10 DB Front Squats
8 DB Burpees
10 Knees to Elbow (t2b)

CrossFit

2018-11-26

11/26/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Back Squats (4x2 @ 75-85% of 1RM )
3 sec pause in the bottom position
20 Min
Metcon
I Wrote this for a Friend (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

20 DB Snatches (50/35)
20 Double Wall Ball Shots (20/15)[25/20]
10 Pull ups [7 Ring MU]
Strength
3 Min Finisher 4.0 (AMRAP - Reps)
Max KB Push Ups (53)
*each rest, complete 10 SLSU
BootCamp
When Are you Going to Come Home (Time)
10 Rds for Time - Cap 18

10 KB Sumo Hi Pulls
20 American Swings
10 DBalls Over Shoulder
20 Russian KB Swings
I Wrote this for a Friend (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

20 DB Snatches (50/35)
20 Double Wall Ball Shots (20/15)[25/20]
10 Pull ups [7 Ring MU]
3 Min Finisher 4.0 (AMRAP - Reps)
Max KB Push Ups (53)
*each rest, complete 10 SLSU

CrossFit

2018-11-24

11/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (10-10-8-8-6-6)
Metcon
Guitar Gangsters and Cadillac Blood (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

30 Dubs
8 Toes to Bar
8 Push Ups
8 American KB Swings (53/35)
Banging on the Ceiling (Time)
For Time - Cap 9

50 DB Snatches
*every 10, complete 10 SLSU + 5 Wall Ball Shots, then rest :30 seconds

CrossFit

2018-11-23

11/23/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Gobble Gobble Gobble 2.0 (AMRAP - Rounds and Reps)
AMRAP - 30 Min (w/ a partner)
*each partner will work for 1 min, while the other rests for 1 min

50 Back Squats (95/65)[135/95]
50 Pull Ups [C2B]
50 DB Thrusters (50/35)
50 HSPU [6"/4" deficit]
50 Hang Power Cleans
50 Burpess Over Bar
Gobble Gobble Gobble 2.0 (AMRAP - Rounds and Reps)
AMRAP - 30 Min (w/ a partner)
*each partner will work for 1 min, while the other rests for 1 min

50 Back Squats (95/65)[135/95]
50 Pull Ups [C2B]
50 DB Thrusters (50/35)
50 HSPU [6"/4" deficit]
50 Hang Power Cleans
50 Burpess Over Bar
BootCamp
BootCamp - Gobble Gobble Gobble 2.0 (AMRAP - Rounds and Reps)
AMRAP - 30 Min (w/ a partner)
1:00 min work, while partner rests, then switch

50 Jumping Air Squats
50 Ring Rows
50 DB Thrusters
50 HSPU (pike push ups)
50 DB Power Cleans
50 Burpees Over DB

CrossFit

2018-11-21

11/21/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch (1 Hang Snatch + 1 Snatch (8 sets building))
Metcon
Karen has friends (Time)
For Time - Cap 14 Minutes

150 Wall Ball Shots (20/15)[25/20]
*every 15 shots, complete 5 Pull Ups + 5 Power Cleans (95/65)[175/120]
Rx+ weights perform at garage door area
BootCamp
BootCamp - Go Body Go Body, Go Go Go (Time)
10 Rds for Time - Cap 18

10 Burpees onto plate
15 American KB Swings
20 Double Unders
BootCamp - Karen has Friends (Time)
For Time - 14 Min Cap

150 Wall Ball Shots
*every 15 Reps, complete 10 Ring Rows + 5 DB Hang Power Cleans (challenging weight)

CrossFit

2018-11-20

11/20/18
Weightlifting
Box Squat (5x5 increasing weight )
Box Squat
Metcon
You're the Devil ! The DEVIL!!!!! (Time)
4 Rds for Time - 14 Min Cap

50 Double Unders
8 Devil Presses (50/35)
10 Burpees over DB
BootCamp
Box Squat (5x5 increasing weight)
Box Squat
You're the Devil ! The DEVIL!!!!! (Time)
4 Rds for Time - 14 Min Cap

50 Double Unders
8 Devil Presses (50/35)
10 Burpees over DB

CrossFit

2018-11-19

11/19/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Pull Up Strength IV (AMRAP - Rounds)
EMOM - 10 Minutes

even: 3 eccentric + 6 strict pull ups [vest, unbroken]
odd: 12 Alternating Biceps Curls (challenging weight)
Metcon
Leave Me Alone (AMRAP - Rounds)
EMOM - 15 Min

1 - 10 Hang Squat Cleans (95/65)[145/100]
2 - 8 OHS
3 - 10 S2OH
BootCamp
BootCamp - Leave Me Alone (AMRAP - Rounds)
EMOM - 15 Min

1 - 10 DB Hang Squat Cleans
2 - 12 DB Deadlifts (mid shin)
3 - 10 DB S2OH

CrossFit

2018-11-17

11/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Wodapalooza Event 9 (sort of) (4 Rounds for reps)
AMRAP - 4 Min x 4 Rounds

60 Double Under
10 DB Step Overs (50/35) (24/20)
then, with time remaining, Max Burpees facing bar
Strength
Check Yes or No (Weight)
DB Floor Press: 4x10
9 Min Running Clock
Killer Queen has Abs (AMRAP - Rounds)
5 Rounds (as a group)

10 Dual Leg Raises
10 Scissor Kicks with Ham stretch
10 Bicycle Crunches (with pause)
10 Bicycle Crunches (fast)

CrossFit

2018-11-16

11/16/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Let's Grow Together (Time)
For Time - 25 Min Cap

20 Front Rack Lunges (105/75)[155/110]
20 Burpees Over Bar
20 Pull Ups
20 Deadlifts
20 Back Squats
*between movements (and at the completion of squats) , complete 5 hang Clean & Jerks
BootCamp - Let's Grow Together (Time)
For Tiem - Cap 25

20 KB Front Rack Lunges (50/35)
20 Single Arm RR With Press
20 KB Deadlifts (to mid shin)
20 KB Front rack Squats
20 Burpees Over DB
*between every movement (and after burpees) complete 10 DB hang Clean & Press)

CrossFit

2018-11-15

11/15/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk (Weight)
12-9-6 Clean & Jerk
* Handstand Push Ups & Pistols between each set
add your weight for the set of 12, 9 and 6 (i.e. set of 12 @ 100, 9 @ 105 and 6 @ 110 = 315#)
Metcon
Kentucky Big Cat (AMRAP - Rounds)
EMOM - 12 MInutes

1 - 2 Rope Climbs
2 - 12 Wall Ball Shots (20/15)[25/20]
3 - 8 Bar MU
BootCamp
BootCamp - Diversity (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

10 DB floor Press
9 Ring Rows
8 KB Am KB Swings
7 Push Ups
6 Dual Leg Mtn Climbers
5 DB Rows (5/5)

CrossFit

2018-11-14

11/14/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Back Squats (4x2 @ 70-80% of 1RM )
3 sec pause in the bottom position
Metcon
Keep Moving Forward (Time)
For Time - 12 Min Cap

50 Burpees - 6" touch
30/25 Cal Row
50 DB Snatches (50/35)
BootCamp
BootCamp - Weighted Box Squats (AMRAP - Rounds)
EMOM - 16 Minutes

even: 10 KB/DB Goblet Ssquats - 3 sec pause
odd: 6 Ring Fallouts + 6 Ring Rows
Keep Moving Forward (Time)
For Time - 12 Min Cap

50 Burpees - 6" touch
30/25 Cal Row
50 DB Snatches (50/35)

CrossFit

2018-11-13

11/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Pull Up Stronger (AMRAP - Rounds)
EMOM - 10 Minutes

even: 5 eccentric pull ups [weighted]
odd: 5 strict Pull Ups [7 weighted]
Metcon
Something in your Eyes was so Exciting (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

40 Wall Ball Shots (20/15)[25/20]
30 Push Ups
40 Toes to Bar
30 Hang Power Cleans (95/65)[115/80]
BootCamp
Something in Your Eyes Was so Exciting (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

40 Wall Ball Shots
30 Push Ups
40 Knees to Elbows
30 DB Hang Power Cleans

CrossFit

2018-11-12

11/12/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch + Hang Squat (knee) + Hang Snatch (1") (EMO2M - 16 Minutes )
Pwr Snatch + Hang Squat (knee) + Hang Snatch (1")
Metcon
Wodapalooza #2 '18 (Time)
3 Rds for Time - Cap 12 Min

15 Back Squats (135/95)[185/125]
15 HSPU [deficit 6"/4"]
BootCamp - Whatever You Want it to Be (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

8 Box Dips
10 DBalls Over Shoulder
12 Push Ups
14 Calorie Row
BootCamp
BootCamp - Wodapalooza #2 (Time)
3 Rds for Time - Cap 12

15 Dual KB Front Rack Squats (53/35)
10 KB Push Ups
15 SLSU

CrossFit

2018-11-10

11/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
So Many Rounds (Time)
20 Rds for Time - Cap 19

20 Dubs
4 Strict Pull Ups
4 HSPU
Metcon
What a Jokester (AMRAP - Reps)
AMRAP - 8 Minutes

2-2-2, 4-4-4, 6-6-6, 8-8-8, etc....

DB Power Cleans (50/35)
Air Squats
Burpees onto Box (24/20)
What was I Looking for? (AMRAP - Rounds)
5 Hollow Body Holds x :30 seconds
1:1 work to rest

CrossFit

2018-11-09

11/9/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
The end of a Tough Week (AMRAP - Rounds and Reps)
AMRAP - 25 Minutes

60/50 Cal Row
50 Back Squats (135/95)
40 Toes to Bar
30 Push Ups
20 Pull Ups
10 Burpees Over Bar

CrossFit

2018-11-08

11/8/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Coaches Choice
Active Warm up With Coach!
Strength
Box Squat (5x5 building in weight )
Box Squat
you can stack weights to ensure you go below parallel for shorter athletes (as long as form/technique allow)
Metcon
Let's Roll Some Lucky #'s (AMRAP - Rounds)
E:90 seconds for 12 Rounds

2- 10 Strict Pull Ups
3 - 8 DB Thrusters (50/35)
4 - 10 SB Snatches [squat]
5 - 8 DB Hang Squat Cleans
6 - 12 Wall Ball Shots (20/15)
7 - 10 Burpees over DB
8 - 10 Push Ups
9 - 10 Box Jumps (24/20)
10 - 8 DB Power Cleans
11 - 12 Toes to Bar
12 - 12 Weighted Box Step Ups (50/35)

CrossFit

2018-11-07

11/7/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (8-10 sets of 3 increasing weight )
Metcon
Volume and Integrity (Time)
5 Rds for Time - Cap 10 Minutes

8 Push Press (95/65)
10 Russian Swings (53/35)
16 Sit Ups [toes to bar]
Finisher
Big Finisher #4 (AMRAP - Reps)
3 Min of Max Jumping Air Squats
*every rest, complete 8 Push Ups [clapping]
only squats count as reps
BootCamp
1-Mile Run (Time)
Max Effort 1-Mile Run
Volume and Integrity (Time)
5 Rds for Time - Cap 10 Minutes

8 Push Press (95/65)
10 Russian Swings (53/35)
16 Sit Ups [toes to bar]
Big Finisher #4 (AMRAP - Reps)
3 Min of Max Jumping Air Squats
*every rest, complete 8 Push Ups [clapping]

CrossFit

2018-11-06

11/6/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Pull Up Strength (AMRAP - Rounds)
EMOM - 10 Minutes

5 Strict Pull Ups [7 Strict Weighted Pull Ups] [vest]
Metcon
What? What did you Say? (Time)
10 Rounds for Time - Cap 16

10 Hang Power Snatch (75/55)[105/75]
10 Front Squats
BootCamp
BootCamp - What? What did you Say? (Time)
10 Rds for Time - Cap 16

10 DB Push Press (5/5) (35/20)
10 Dual KB Front Squats
10 DBall Russian Twists

CrossFit

2018-11-05

11/5/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Clean and Jerk (EMO2M - 18 Minutes complete 4 Hang C&J inc weight)
Metcon
Release your Frustrations (2 Rounds for reps)
2 x 5 Min AMRAPS

21 Burpees onto a Plate
21 Calorie Row

3 Min Rest between AMRAPS
BootCamp
BootCamp - Weightlifting Specialty (AMRAP - Rounds)
EMO2M - 18 Min

4 DB Clean & Jerks
6 Hanging Knee Raises
8 Jumping Lunges (alt)
10 Sit Ups
Release your Frustrations (2 Rounds for reps)
2 x 5 Min AMRAPS

21 Burpees onto a Plate
21 Calorie Row

3 Min Rest between AMRAPS

CrossFit

2018-11-03

11/3/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Partner Filthy Fifty (Time)
For Time - Cap 18

50 of each movement, alternating every 10 reps

Box Jumps (24/20)
Jumping Pull Ups [C2B]
American KB Swings (53/35)
Barbell Front Lunge Steps (45/35) [95/65]
50 Knees 2 Elbows [toes to bar]
Push Press (45/35) [95/65]
Superman (back ext.)
Wall Ball Shots (20/15)[25/20]
Burpees [6"touch]
Dubs
Wheelies (AMRAP - Rounds)
EMOM - 8 Minutes

even: 8 Ab Wheel Rollouts
odd: 10 Spiderman Push Ups
Strength
Dual KB Front Squats w/ pause (4 Rounds for reps)
4x10 Dual KB Front squats with 3 sec pause @ bottom (53/35)
12 Min Cap

CrossFit

2018-11-02

11/2/18
Warm-up
Coaches Choice
Active Warm up With Coach!
DT and Friends (Time)
For Time - 30 Min Cap

Dumbbell DT (50/35)
immediately into....
30-20-10
Back Squats (95/65)[155/110]
Toes to Bar
100 Dubs
DT = 5 Rds (12-9-6) Deadlifts, HPC, Push Jerks
DT and Friends (Time)
For Time - 30 Min Cap

Dumbbell DT (50/35)
immediately into....
30-20-10
Back Squats (95/65)[155/110]
Toes to Bar
100 Dubs
DT = 5 Rds (12-9-6) Deadlifts, HPC, Push Jerks
Metcon
BootCamp
BootCamp - DT and Friends (Time)
For Time - Cap 30 Minutes

DT with Dumbbells
then
30-20-10
DBall Goblet Squats
Toes to J-Hooks
100 Dubs (100 singles)

CrossFit

2018-11-01

11/1/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Pull Up Work (AMRAP - Rounds)
0-5 Minutes
Body Control with Kip Practice [EMOM - 10 weighted strict pull ups]
5-10 Minutes
Kip with Pull (Banded allowed) [EMOM - 4 Strict Ring MU]
10-15 Minutes
Kipping Pull Ups Practice [EMOM - 4 Ring MU]
Metcon
Don't Blow Things out of Proportion (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

8 Front Squats (115/80)[135/95]
10 DB Power Cleans (50/35)
BootCamp
BootCamp - Don't Blow Things our of Proportion (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

8 DB Front Squats
10 American KB Swings

CrossFit

2018-10-31

10/31/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex 1" Pause (8-10 sets )
1 Power Snatch + 1 Snatch w/ 1 sec pause (mid-shin)
Metcon
We met at onRamp School (AMRAP - Rounds)
EMOM - 8 Min

even: 12 Thrusters (95/65)[115/80]
odd: 12 Pull Ups [5 Ring MU]
Big Finisher #3 (AMRAP - Reps)
3 Min Max Am KB Swings (53/35)
*every rest, complete 8 Push Ups
BootCamp
BootCamp - Love it or List it (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

12 DB Deadlifts
12 DB Rows (alternating)
24 Lateral Hops over DB
24 Sit Ups (any style)
BootCamp - We Met at onRamp School (AMRAP - Rounds)
EMOM - 8 Minutes

even: 12 Thrusters (DB)
odd: 12 Pull Ups/Chin Ups
Big Finisher #3 (AMRAP - Reps)
3 Min Max Am KB Swings (53/35)
*every rest, complete 8 Push Ups

CrossFit

2018-10-30

10/30/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Back Squats (5x2 @ 67-77% of 1RM )
3 sec pause in the bottom position
Metcon
Do it on the Side (Time)
3 Rds for Time - Cap 16

20 DB Facing Burpees
30 Wall Ball Shots (20/15)[25/20]
40 Single Arm DB Hang Clean & Press (50/35)
BootCamp
BootCamp - BootyCamp (Weight)
3x10 at each Station - 20 Min Running Clock

Single DB Thrusters (3 sec pause @ bottom)
Landmine Twists
DBall Bulgarian Split Squats
Banded Side Steps (crossover band)
Do it on the Side (Time)
3 Rds for Time - Cap 16

20 DB Facing Burpees
30 Wall Ball Shots (20/15)[25/20]
40 Single Arm DB Hang Clean & Press (50/35)

CrossFit

2018-10-29

10/29/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (4x3 @ 75-85% of 1RM S2OH)
Metcon
We Should Have a Better Understanding (AMRAP - Rounds and Reps)
AMRAP - 13 Minutes

100' Farmers Carry (53/35)
20 HSPU (pike push ups)
10 Pull Ups
each 100' carry is a rep
BootCamp
BootCamp - Check It Out (AMRAP - Rounds)
EMOM - 16 Minutes

Min 1 - 8 Bottoms Up KB Press (4/4)
MIn 2 - 8 Bottoms Up Front Squats (4/4)
Min 3 - 12 American KB Swings
MIn 4 - 16 (weighted) Side Bends
We Should Have a Better Understanding (AMRAP - Rounds and Reps)
AMRAP - 13 Minutes

100' Farmers Carry (53/35)
20 HSPU (pike push ups)
10 Pull Ups

CrossFit

2018-10-27

10/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Just Leave Me Alone (3 Rounds for reps)
AMRAP - 3 Min x 3 (1 Min Rest between)

75 Double Unders
32' DB Front Rack Lunge Walk (50/35)
10 Single Arm S2OH (50/35)
Strength
Split Legged Deadlift (3x14 (7/7))
Dual DB Split Legged DL - 10 Min Running Clock
Between each set, complete 20 SLSU
Sing Along With Me (Time)
TABATA - For Time Cap 9 Min

10 Single DB Hollow Body Floor Touches (challenging weight)
20 Bicycle Crunches
30 Push Ups
40 Mtn Climbers
50 Air SQuats
40 Mtn Climbers
30 Push Ups
20 Bicycle Crunches
10 Single DB Hollow Body Floor Touches

CrossFit

2018-10-26

10/26/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Now This is Fun, Not Scary 2.0 (from 2015) (Time)
For Time - 30 Min Cap

10 OH Squats (95/65) [115/80]
20 Thrusters
30 Box Jumps (24/20) [30/24]
40 Pull Ups [strict]
50 American KB Swings
60 SLSU
70 Burpees Over Bar
500 Meter Row
BootCamp
BootCamp - Now This is Funny, Not Scary 2.0 (Time)
For Time - 30 Min Cap

500 Meter Row
10 Jumping Air Squats
20 Goblet Squat Thrusters
30 Box Jumps
40 Ring Rows
50 American KB Swings
60 SLSU
70 Burpees
500 Meter Row

CrossFit

2018-10-25

10/25/28
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Lurong Fall 2018 #1 (AMRAP - Reps)
AMRAP - 9 Minutes

100 Dubs
30 Sumo DL Hi Pulls (check your level)
30 Burpees over KB (check your level)
30 Wall Ball Shots (check your level)
30 Pull Ups (check your level)
Gymnastics
Gymnsatical (Time)
EMOM - 10 Minutes

1,1,1-2,2,2-3,3,3-4,4,4-etc....
1 Pistols
1 Toes to Bar
1 ring MU (GI Janes)
The workout ends when you don't complete the required reps for the corresponding minute

CrossFit

2018-10-24

10/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch [deficit] (8-10 sets of a heavy Double )
Power Snatch Double [25# decifit]
please use mats if you are a heavy dropper. Mats for Rx+? 45# deficit
Metcon
Feasting on the Flowers (AMRAP - Rounds)
EMOM - 10 Minutes

10 Front Rack Lunges (95/65)
10 DB Power Snatches (alt) (50/35)
Big Finisher with Khalipa (Time)
Cap 100 Bent Over Rows for Time (95/65) (Cap 8)
* every rest, complete 4 Burpees over the bar
BootCamp
BootCamp - Row Row Row-deo (Time)
For Time - Cap 15

1,500 Meter Row
12 push Ups
12 Single Leg Deadlifts (6/6)

1,000 Meter Row
12 Push Ups
12 Single Leg Deadlifts (6/6)

500 Meter Row
12 Push Ups
12 Single Leg Deadlifts (6/6)
BootCamp - Feasting on the Flowers (AMRAP - Rounds)
EMOM - 10 Min

10 KB Front Rack Lunges
10 DB Power Snatches (alt)

CrossFit

2018-10-23

10/23/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Back Squats (5x2 @ 65-75% of 1RM )
3 sec pause in the bottom position
Metcon
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]
BootCamp
BootCamp - Strong (No Measure)
1 - 1-Legged Biceps Curls (3x10)
2 - Banded Triceps Extensions (3x10)
3 - OverHead Clock Lunge (2 full sets)
4 - abWheel Rollouts (3x10)
5 - Barbell Back Squats (2x20)
Clock Lunge 12, 3 , 6 , 9, 12 is one set, then switch plant leg.
Running Season is Over (3 Rounds for reps)
AMRAP - 4 Minutes

30 Dubs
15 DB Cleans (50/35)
15 Pull Ups [C2B]

Rest 1 Min

AMRAP - 3 Min

40 Dubs
12 DB Cleans
12 Pull Ups [C2B]

Rest 1 Min

AMRAP - 2 Min

50 Dubs
9 DB Cleans
9 Pull Ups [C2B]

CrossFit

2018-10-22

10/22/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Jerk (10-8-6-4-2 (from the rack))
Metcon
I Like Horses (Time)
20-15-10-5 For Time - Cap 12

HSPU [strict]
DB Front Squats (50/35)
Khalipa 5 Min Finisher 2.0 (AMRAP - Reps)
In 5 min, complete KB Curl & Press (alt) (35/18)
*with each rest, complete 7 KB Push Ups
BootCamp
BootCamp - Tricks and Empty Glasses (AMRAP - Reps)
Partner Style (4x4 Min AMRAP)

In 3 Min - Partner 1 Completes 4 Single DB Thrusters (50/35), while Partner 2 Completes AMRAP Burpees (goal is 4)
Rest 1 Min, repeat. Score is Burpees
BootCamp - I Like Horses (Time)
20-15-10-5 For Time - Cap 12

HSPU (Pike Push Ups/BoxPush Ups)
40 Dubs
DBall Russian Twists (l/r=2)
Khalipa 5 Min Finisher 2.0 (AMRAP - Reps)
In 5 min, complete KB Curl & Press (alt) (35/18)
*with each rest, complete 7 KB Push Ups

CrossFit

2018-10-20

10/20/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
CONDITIONININING (3 Rounds for reps)
3 x 5 Min AMRAP

55 Dubs
12 Dual DB Split Leg DL (6/6) (50/35)
12 DBalls over Shoulder (50/30)
Max Box Jumps with time remaining (24/20)
15 Min Running clock. No rest between rounds. Score Reps
Metcon
Everything Must GRIP (Time)
4 Rds for Time - Cap 11 Min

20 American KB Swings (53/35)
14 OHS (135/95) (DB (7/7))
Change My Appetite (Weight)
For Quality

30 Single KB Deadlifts (53/35)[80/53)
30 Russian Swings
30 Single Arm KB Push Press

CrossFit

2018-10-19

10/19/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
To and Fro the Pendulum Throws (Time)
10 Rounds for Time - 28 Min Cap

6 Toes to Bar
6 Pull ups
6 Burpees over Bar
1 Power Clean (135/95)[205/140]
1 Front Squat
if you get tired while exercising, please use mats to place the weights back on the ground. TY
BootCamp
BootCamp - To and Fro the Pendulum Throws (Time)
10 Rounds for Time - 28 Min Cap

6 Toes to Bar (toes to J-Hooks)
6 Pull Ups (Ring rows)
6 Burpees Over DB
6 Mtn Climbers
2 DB Clean & Press (35/20)
2 DB Front Squats

CrossFit

2018-10-18

10/18/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Snatch (2 Rep Hang Snatch (10 Min))
Hang Clean (2 Rep Hang Clean (10 Min))
Metcon
The Longest Wave (AMRAP - Rounds)
EMOM - 6 Minutes

10 Wall Ball Shots (20/15)[15 Wall Ball Shots [25/20]]
8 DB Snatches (50/35) [squat snatch]
Go Robot (AMRAP - Rounds)
EMOM - 6 Minutes

12/9 Cal Row
8 Single DB Thrusters (50/35) (4/4)
BootCamp
BootCamp - Lucky Day (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

2 Goblet Squats
2 Russian Swings
2 American Swings
2 Burpees over KB
2 Lying Leg Raises
100 Meter Run
4-4-4-4-4-100, 6-6-6-6-6-100, etc.....

CrossFit

2018-10-17

10/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Lurong Fall 2018 #5 (Time)
4 Rds for Time

5 S2OH (115/75)[5 HSPU] (75/45)
10 Pistols to 16" Box [10 Pistols] (Goblet Sq 35/18)
15 American KB Swings 53/35 (35/18)
Paused Back Squats (5x3 @ 63-73% of 1RM )
3 sec pause in the bottom position
BootCamp
Lurong Fall 2018 #5 (Time)
4 Rds for Time

5 S2OH (115/75)[5 HSPU] (75/45)
10 Pistols to 16" Box [10 Pistols] (Goblet Sq 35/18)
15 American KB Swings 53/35 (35/18)
BootCamp - Sit Next to Me (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

12 Single KB Thrusters (6/6)
12 Burpees over KB
12 Single KB OH Lunge Steps (6/6)
:15 sec Hollow Body Hold
12 Bicycle Crunches with 2 sec pause L/R

CrossFit

2018-10-16

10/16/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex Combo Oct 18 (5 sets at 70-80% of best clean & jerk )
Power Clean + Hang Power Clean + Push Press + Push Jerk + Split Jerk
Metcon
What I Feel, I Can't Say (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

60 Double Unders
11 Back Squats (115/80)
12 C2B
BootCamp
Hot Steppin' (AMRAP - Rounds)
EMO2M - 14 Minutes

10 Weighted Step Overs (heavy)
8 Dumbbell Push Ups
6 Split Leg Deadlifts (bodyweight) (3/3)
BootCamp - What I Feel, I can't Say (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

60 Dubs
11 Dual KB/dB Front Squats
12 Ring Rows/Jump Pull Ups/6 eccentric

CrossFit

2018-10-15

10/15/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snath Grip PP + Snatch Balance + OHS (6-8 Sets of increasing weight (from rack))
2 Snatch Grip PP + 1 Snatch Balance + 1 OHS
Metcon
Rest is Built In, Holy Cow (Time)
4 Rds for Time - 10 Min Cap

6 Ring MU (4 GI Janes)
6 Hang Squat Cleans (135/95)
12 Burpees Over Bar
Rest 1:00 Min
Accessory Work
Metcon (Time)
1 Mile Run (not for time) [vest]
*run to McKean Street and back
BootCamp
I Really Want to Go With You (Time)
5 Rds for Time - 17 Min Cap

20 Weighted Step Back Lunges (dual fr rack)
:30 HS Hold (plank hold)
10 Ring Rips
10 Ring Rows
BootCamp - Rest is Built In, Holy Cow (Time)
4 Rds for Time - Cap 10 Min

4 GI Janes
8 DB Hang Squat Cleans
12 Burpees Over DB
Rest 1:00
Metcon (Time)
1 Mile Run
Not for Time

CrossFit

2018-10-13

10/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
The Freaks Are Out in Groups of 2 (Calories)
AMRAP - 6 Minutes (partner)

MAX Calories
P-1: Hold from the pull up while P-2 rows, then switch as needed.
Cals can only accumulate while one partner is hanging from bar
Strength
Bulgarian Split Squats (Weight)
4x10 (5/5) (50/35) (53/35) [80/53]
Metcon
All Kinds of Advice, Designed to Enlighten Me (AMRAP - Reps)
EMOM - 8 MInutes

8 Box Jumps (24/20)
5 Burpees
Max HRPU until :50

*score HRPU

CrossFit

2018-10-12

10/12/18
Warm-up
Coaches Choice
Active Warm up With Coach!
What's the use in Worrying, Mrs. Vanderbilt (Time)
For Time - 27 Min Cap

40 Dballs Over Shoulder (50/30)
400 Meter Run
Fran (75/55)[105/75]
800 Meter Row
400 Meter Run
Fran (75/55)
400 Meter Run
40 DBalls Over Shoulder
BootCamp - What's the use in Worrying, Mrs. Vanderbilt (Time)
For Time - Cap 27

40 DBalls
400 Meter Run
DB Fran (35/20)
800 Meter Row
400 Meter Run
Fran
400 Meter Run
40 DBalls Over Shoulder

CrossFit

2018-10-11

10/11/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastics Opportunity (No Measure)
Choose 2 movements to practice (goats), then
complete 5 Rounds based on your coaches suggested reps and work:rest ratio
Rx+ Gymnastics (Time)
5 Rds for Time - 13 Min Cap

2 Legless Rope Climbs
30' HSW
Metcon
Lurong Fall 2018 #4 (AMRAP - Reps)
AMRAP 6 Min - Reps

1 Clean & Jerk (115/75)[155/105]
2 Weighted Lunges
3 C&J
4 Weighted Lunges
5 C&J
6 Weighted Lunges
7 C&J
8Weighted Lunges
etc....
scaled: C&J 65/45 KB lunges 26/15

CrossFit

2018-10-10

10/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Back Squat (5x3)
5x3 @ 60-70% of 1RM (w/ 3 sec pause at bottom)
Metcon
Machinehead (Time)
4 Rds for Time - Cap 14 Min

24/20 Cal Row
12 HSPU
18 DB Power Cleans (50/35)
BootCamp
A Session of Parliament (4 Rounds for reps)
AMRAP - 4 Min x 4 Rounds (1 Min Rest between each round)

5 DB Front Squats
5 Hanging Knee Raises (t2jhook)
10 DBalls over Shoulder
Machinehead (Time)
4 Rds for Time - Cap 14 Min

24/20 Cal Row
12 HSPU
18 DB Power Cleans (50/35)

CrossFit

2018-10-09

10/9/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Bent Over Row (5x5 @ the same weight throughout )
Metcon
Dreams aren't What They used to Be (AMRAP - Rounds)
E(:90) for 5 Rds

12 alt DB Snatches (50/35) [squat]
12 Toes to Bar
12 Single DB S2OH (6/6)
Accessory Work
Max Pull Up/MU (3 Rounds for reps)
3 Sets of unbroken Pull Ups [Ring MU]
BootCamp
BootCamp - 7th Heaven (Time)
7 Rds for Time - Cap 15

10 DB Goblet Squats
7 Single Arm Plank Rows (L)
7 Single Arm Plank Rows (L)
10 Speed Skaters
10 Banded Pull Aparts (2 sec pause)
Dreams aren't What They used to Be (AMRAP - Rounds)
E(:90) for 5 Rds

12 alt DB Snatches (50/35) [squat]
12 Toes to Bar
12 Single DB S2OH (6/6)
Accessory Work
Metcon (AMRAP - Reps)
3-5 sets of Pull Up/Chin Up work (max effort sets)

CrossFit

2018-10-08

10/8/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (6x4 (increasing weight) with 3 sec pause )
Metcon (Weight)
Manmakers: 6x2 Between each set of OHS
Metcon
Are You Familiar With this Institution? (AMRAP - Rounds and Reps)
AMRAP - 13 Minutes

10 Burpee Box Jump Overs
5 Weighted Box Step Overs (50/35)
50 Double Unders
No Weights on the boxes during rest or between sets. Floor ONLY
BootCamp
BootCamp - Overhead Squats (single arm) (Weight)
6x10 (5/5) DB or KB
between each set, complete 6-T Push Ups
Are You Familiar With this Institution? (AMRAP - Rounds and Reps)
AMRAP - 13 Minutes

10 Burpee Box Jump Overs
5 Weighted Box Step Overs (50/35)
50 Double Unders

CrossFit

2018-10-06

10/6/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Shoulders and Legs (Weight)
Superset:
4x8 - Bottoms Up KB Press (8/8)
4x10 - Pistols with slow descent (10/10)
14 Min Running Clock
Metcon
I Circled Deep, I was Diving, I'm in Hiding (AMRAP - Rounds)
EMO2M - 12 Minutes

35 Double Unders
15 SLSU
10 Knees to Elbows
5 DB Squat Cleans (50/35)
TABATA: Plank (AMRAP - Rounds)
8 Rounds: :20/:10 work/rest
Plank Holds

CrossFit

2018-10-05

10/5/18
Well this is Exciting 2.0 (Time)
For time - 30 Min cap

21-15-9
Hang Squat Cleans (115/80)
2 Wall Walks after each completed set

21-15-9
Push Press
2 Rope Climbs after each completed set

21-15-9
Hi Wall Ball Shots (20/15)(11'/10')
4 Bar MU + 200 Meter Run after each completed set
BootCamp
BootCamp - Well This is Exciting 2.0 (Time)
For Time - 30 Min Cap

21-15-9
KB Taters (heavy)
2 Wall Walks after each completed set

21-15-9
DB Strict Press (heavy)
2 Rope Climbs or 5 Strict Chin Ups after each completed set

21-15-9
Hi Wall Ball Shots (20/15) (11'/10')
5 DB Power Cleans + 200 Meter Run after each completed set

CrossFit

2018-10-04

10/4/18
Warm-up
Metcon (No Measure)
Warm Up: 2 steady Rounds
10 BB Good Mornings
10 Front Squats (tempo)
10 Bent Over Rows
6 Back Rack Jump Squats
6 T-Push Ups
Weightlifting
Strict Press (10-8-6-4-2)
Shoulder Press, increasing weight
Metcon
Lurong Fall 2018 #3 (Time)
21-15-9 For Time - Cap 10

Box Jump Overs (20/16)[24/20]
Deadlifts (135/95)[185/125]
HRPU
L1 - (16/12) (95/55) (kneeling HRPU)
BootCamp
TURBO - Sun at Dawn (Weight)
Strength:
4x12 DB Push Press
then
4x5 Sots Press (DB/BB)
then
2x10 Strict Press (DB/BB)

EMO2M - 6 Minutes
DB Front Rack Step Back Lunges x10
Single Leg Split DL x10
Lurong Fall 2018 #3 (Time)
21-15-9 For Time - Cap 10

Box Jump Overs (20/16)[24/20]
Deadlifts (135/95)[185/125]
HRPU

CrossFit

2018-10-03

10/3/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Rack Lunges (3x10 (5/5) AHAP )
Barbell Back Rack Front Step Lunges
Weighted Push Ups [deficit] (4x12 [deficit])
Weighted Push Ups [45# Deficit]
Metcon
Rain Dance Maggie is Warm Delicious Vinyl (Time)
6 Rounds for Time - Cap 13

10 [15] Wall Ball Shots (20/15)[25/20]
10 Hang Squat Snatches (75/55)[115/80]
[1 Rope Climb]
BootCamp
BootCamp - Living is Living (AMRAP - Rounds and Reps)
3 Rds - AMRAP - 5 Minutes

20 dBalls over Shoulder
4 Burpees over DBall
20 Box Step Ups (alt)

Rest 1 Min

20 Slam Balls
4 Burpees Over DBall
10 Box Step Ups

Rest 1 Min

10 DBalls over Shoulder, 10 Slam Balls
4 Burpees Over DBall
10 Box Step Ups
BootCamp - Rain Dance Maggie (Time)
6 Rounds for Time - Cap 13

10 Wall Ball Shots
10 DB Power Snatches (alt)
10 Ring Rows

CrossFit

2018-10-02

10/2/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Hi Pull + Snatch (8-10 sets )
Complete 2 Snatch Hi Pulls + 1 Full Snatch
Metcon
I Support This Message (2 Rounds for reps)
AMRAP - 5 Minutes

30 Thrusters (75/55)[115/80]
20 Pull Ups [C2B]

Rest 2 Min

AMRAP 3 Minutes

20 Thrusters
10 Pull Ups [C2B]
BootCamp
BootCamp - Just Say No (Time)
3 Rds for Time - 16 Min Cap

16 American Swings
12 Goblet Squats
8 Mtn Climbers
4 Box Jump Overs
200 Meter Run
BootCamp - I Support This Message (2 Rounds for reps)
AMRAP - 5 Minutes

30 Goblet (empty barbell) Thrusters
20 Ring Rows

rest 2 Minutes

AMRAP - 3 Minutes

20 Goblet Thrusters
10 Ring Rows

CrossFit

2018-10-01

10/1/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Frankenstein Squat (5x5 (increasing weight))
Front Squat with Arms Parallel to the floor
Metcon
Hoagies on Hoagies (Time)
For Time - 8 Min Cap

21-18-15
HSPU [2-45# deficit]
100 Double Unders [unbroken]
Just Bite (Time)
3 Rds for Time - 4 Min Cap

20 DB Power Cleans (50/25)
8 Burpess over DB
BootCamp
BootCamp - Down and Then Some (Time)
5 Rounds - 18 Min Cap

8 Eccentric Pull Ups
10 Strict DB Presses (heavy)
10 Front Rack Lunges
18 Calorie Row
BootCamp - Hoagies on Hoagies (Time)
For Time - 18 Min Cap

21-18-15
Push UP with a Reach (alt)
100 Double Unders
BootCamp - Hoagies on Hoagies (Time)
For Time - 18 Min Cap

21-18-15
Push UP with a Reach (alt)
100 Double Unders
Just Bite (Time)
3 Rds for Time - 4 Min Cap

20 DB Power Cleans (50/25)
8 Burpess over DB

CrossFit

2018-09-29

9/29/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (3x15 (same weight throughout) from the floor )
15 Min Running Clock (all 3 at the same weight)
Metcon
Did you Eat your Wheaties (Time)
For Time - 10 Min Cap

15-12-9-6-3

Dumbbell Snatches (50/35)
50 Double Unders
Conditioning
Dumbbell Dummies (Weight)
Superset: 3x10

Dual DB Bent Over Rows
Single DB Floor Press (10/10)
Single DB Russian Swings (10/10)

CrossFit

2018-09-28

9/28/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
It's Time to Persist (Time)
For Time - 30 Min Cap

400 Meter Farmers Carry (53/35)
30 Box Jumps (24/20)
40 Burpees over Wall Ball
50 Wall Ball Shots (20/15)[25/20]
40 Calorie Row
30 C2B Pull Ups
400 Meter Farmers Carry

CrossFit

2018-09-27

9/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Good Mornings (5x5 (same weight throughout))
Metcon
Lurong Fall 2018 #2 (AMRAP - Reps)
AMRAP - 5 Minutes

7 Front Squats (115/85) [155/105]
7 Hanging Knee Tucks [toes 2 bar]
level 1 - 55/35 with Wall Sit Ups
Gymnastics
Welcome to the Wiggle House (Time)
3 Rds for Time - 7 Min Cap

15 HSPU (Pike Push Ups) [30' HSW]
15 Pull Ups [4 strict Ring MU]
20 Pistols [26/18]

CrossFit

2018-09-26

9/26/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch (4x1 @ 75-85% of 1RM (all 4 @ same weight))
Snatch Pull (4x3 (with TEMPO 3 sec on the way down))
same weight as snatches
Metcon
Anastasia (Time)
2 Rounds For Time - 9 Min Cap

20/15 Cal Row
10 OH Squats (95/65) [135/95]

20/15 Cal Row
10 Hang Power Snatches
Let's Scream (AMRAP - Reps)
AMRAP - 4 Minutes (with a partner)

1,1,1 - 2,2,2 - 3,3,3 - 4,4,4 - etc.....

Wall Ball Shot (20/15)[25/20] [25/20]
DBall Over Shoulder (50/30)
Burpee Over DBall
alternate movements with a partner for the entire 4 minutes
BootCamp
BootCamp - Read Between the Lines (Time)
For Time - 18 Min Cap

200 Double Unders (singles)
50 Speed Skaters
40 Push Ups
30 Box Jumps
100 meter Run

150 Double Unders
40 Speed Skaters
30 Push Ups
20 Box Jumps
100 Meter Run

100 Double Unders
30 Speed Skaters
20 Push Ups
10 Box Jumps
100 Meter Run
BootCamp - Anastasia (Time)
2 Rds for Time - Cap 9

20/15 Cal Row
10 KB Taters with Press

120/15 Cal Row
20 DB Snatches (alt)
Let's Scream (AMRAP - Reps)
AMRAP - 4 Minutes (with a partner)

1,1,1 - 2,2,2 - 3,3,3 - 4,4,4 - etc.....

Wall Ball Shot (20/15)[25/20] [25/20]
DBall Over Shoulder (50/30)
Burpee Over DBall

CrossFit

2018-09-25

9/25/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (4x2 (same weight as last week))
Bully Fight (Time)
For Time - 11 Min Cap

2 Clean & Jerks
3 Pull ups
4 Clean & Jerks
5 Pull Ups
6 Clean & Jerks
7 Pull Ups
8 Clean & Jerks
9 Pull Ups
10 Clean & Jerks
11 Pull Ups

(115/80)[155/105]
Accessory Work
Midline Shine (AMRAP - Reps)
Not for Time

50 Sit Ups [GHD]
50 Hip Extensions [Reverse GHD]
BootCamp
BootCamp - Something Unbelievable (AMRAP - Rounds)
EMO2M - 20 Minutes

20 Russian Twists
10 Sit Ups
20 Mountain Climbers
Hollow Body Hold until 1:45 if time allows
BootCamp - Bully Fight (Time)
For Time - 11 Min Cap

2 KB Taters
3 Jumping Pull Ups
4 KB Taters
5 Jumping Pull Ups
6 KB Taters
7 Jumping Pull Ups
8 KB Taters
9 Jumping Pull Ups
10 KB Taters
11 Jumping Pull Ups
12 KB Taters
13 Jumping Pull Ups
RX - (53/35)

CrossFit

2018-09-24

9/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (6x3 (same weight throughout))
Metcon
Love Over Gold (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 10 Weighted Step Ups (50/35)
2 - 10 Burpees to 6" touch
3 - 10 Db clean & jerk (50/35)
Accessory Work
Strict Pull Ups (No Measure)
30 Strict Pull Ups [weighted]
BootCamp
BootCamp - Start Working Now (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

200 Meter Run
20 Bicycle Crunches
15 Squats
10 Push Ups
5 Ring Rows
Rest :30 seconds
Love Over Gold (AMRAP - Rounds)
EMOM - 15 Minutes

1 - 10 Weighted Step Ups (50/35)
2 - 10 Burpees to 6" touch
3 - 10 Db clean & jerk (50/35)

CrossFit

2018-09-22

9/22/18
Warm-up
Metcon (No Measure)
Warm Up: 3Rds
6 Slow Air Squats
10 Single Leg Deadlifts (both hands touch floor)
10 Lunges
10 Ring Rows
30 Foot Bear Crawl
Core Strength
I'm Here to Stay, Tiaclair (AMRAP - Rounds)
Every :90 seconds (4 Rds)

10 V Ups
:10 sec Hollow Body Hold
10 Hollow Rocks
:10 sec Hollow Body Hold
Metcon
Big Finisher with Khalipa (Time)
Cap 100 Bent Over Rows for Time (95/65) (Cap 8)
* every rest, complete 4 Burpees over the bar
Bump It Bump It Bump It (AMRAP - Reps)
AMRAP - 8 Minutes

2, 4, 6, 8, 10, etc.... Pull Ups
8 Handstand Push Ups (pike push Ups)

CrossFit

2018-09-21

9/21/18
Warm-up
Metcon
Coaches Choice
Active Warm up With Coach!
Ridiculousness (Time)
For Time - 30 Min Cap

10 Hang Squat Cleans (50/35)
20 Thrusters
30 S2OH
40 OHS (10/10)
50 OH Lunge Steps (alt)
60 Toes to Bar
50 OH Lunge Steps
40 OHS
30 S2OH
20 Thrusters
10 Hang Squat Cleans
BootCamp
BootCamp - Ridiculousness (Time)
For Time - 30 Min Cap

10 KB Taters
20 Goblet Squat Thrusters
30 Single Arm Press (any style)
40 Single Arm OHS
50 Single Arm OH Lunge Steps
60 Knee Raises/Sit Ups/Toes to J Hook
50 Single Arm OH Lunge Steps
40 Single Arm OHS
30 Single Press (any style)
20 Goblet Squat Thrusters
10 KB Taters

CrossFit

2018-09-20

9/20/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex Work (8-10 Sets of increasing weight )
Snatch + Hang Snatch + OHS
Metcon
Lurong Fall 2018 #1 (AMRAP - Reps)
AMRAP - 9 Minutes

100 Dubs
30 Sumo DL Hi Pulls (check your level)
30 Burpees over KB (check your level)
30 Wall Ball Shots (check your level)
30 Pull Ups (check your level)
Level 3 = Rx +
Level 2 = Rx
Level 1 = scaled
BootCamp
BootCamp - Complex (Time)
7 Rds - 18 Min Cap

10 Ab Wheel Rollouts
10 Windshield Wipers
10 Weighted Side Bends
10 Superman
Lurong Fall 2018 #1 (AMRAP - Reps)
AMRAP - 9 Minutes

100 Dubs
30 Sumo DL Hi Pulls (check your level)
30 Burpees over KB (check your level)
30 Wall Ball Shots (check your level)
30 Pull Ups (check your level)

CrossFit

2018-09-19

9/19/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean + Clean (8-12 Sets of increasing weight )
Power Clean + Full Clean + Hang Squat Clean
Metcon
The Van Man (Time)
40-30-20-10 For Time - 12 Min Cap

DBalls Over the Shoulder (50/30)
American KB Swings (53/35)
200 Meter Run
BootCamp
One to One for the #1 (AMRAP - Reps)
:30 on, :30 off - 3 Rds

Wall Push Hi Knees (l/r=1)
Split Leg Single DB Deadlifts (Right)
Split Leg Single DB Deadlifts (Left)
Push Ups
DB Power Cleans
The Van Man (Time)
40-30-20-10 For Time - 12 Min Cap

DBalls Over the Shoulder (50/30)
American KB Swings (53/35)
200 Meter Run

CrossFit

2018-09-18

9/18/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Jerk Complex #2 (10 sets (max) of increasing weight )
1 Push Press + 1 Push Jerk + 2 Split Jerks
Metcon
Shell Shocked (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

25 [40] Dubs
20 DB Snatches (50/35)
10 Pull Ups [5 Ring MU]
Accessory Work
Seated DB Curls (Weight)
Complete 5x14 (alt) DB Curls AHAP
BootCamp
BootCamp - When Do we Listen (Time)
For Time - 18 Min Cap
20-16-12-8-4 of

Weighted Step Ups with knee Raise (alt)
Mtn Climbers (l/r=1)
Ring Rows
Sit Ups
Box Dips
BootCamp - Shell Shocked (AMRAP - Rounds and Reps)
AMRAP - 11 Min

25 Dubs
20 Snatches
10 Single Arm Ring Rows with a Press (5/5)

CrossFit

2018-09-17

9/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Mass Destruction (4 Rounds for time)
4 x 500 Meter Row (16 Min Cap)
- Between each row, complete 25 [40 push ups]

work and rest as needed, but the final meter must be finished before the 16 min clock expires.
Weightlifting
Front Squat (3x2 at the same weight as last Monday's triple )
If you missed last Monday, complete 1x3 AHAP
BootCamp
Mass Destruction (4 Rounds for time)
4 x 500 Meter Row (16 Min Cap)
- Between each row, complete 25 [40 push ups]

work and rest as needed, but the final meter must be finished before the 16 min clock expires.
Metcon
Wanna Get Away? (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

35 Double Unders
12 Russian Swings
12 DBalls Over Shoulder
12 American Swings
12 DB Snatches (alt)

CrossFit

2018-09-15

9/15/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Have You Ever? (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

25 Empty BB Thrusters
20 Lateral Bar Jump Overs (l/r=1)
25 American KB Swings
20 Push Ups
I'm Sorry About that Last One (AMRAP - Rounds)
EMOM - 8 Minutes

5 Straight Leg Sit Ups
5 Wall Ball Shots (20/15)
Saturdays are For the Boys and Girls (Time)
10-1 for Time (cap 8 min)

Dumbbell snatches (alt) (50/35)
Toes to Bar

CrossFit

2018-09-14

9/14/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Birthday Blues (Time)
For Time - 35 Min Cap

1 Mile Run [vest]
100 Hang Power Cleans (115/80)
800 M Run [vest]
100 Air Squats
400 M Run [vest]
100 Burpees Over the Bar
BootCamp
BootCamp - Birthday Blues (Time)
For Time - 35 Min Cap

1 Mile Run
100 American KB Swings
800 Meter Run
100 Air Squats
400 Meter Run
100 Plank Burpees

CrossFit

2018-09-13

9/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
Gymnastic EMOM (AMRAP - Rounds)
EMOM - 16 Minutes

Min 1 - 2 Rope Climbs
Min 2 - 10 Pistols
Min 3 - 6 HSPU [STRICT 45#]
Min 4 - 5 Bar MU
Metcon
Trust Me, I'm a Professional (Weight)
5 Rds for Weight (18 Min Window)

7 Hang Squat Cleans
All 5 Sets need to be at the same weight
BootCamp
Trust Me, I'm a Professional (Time)
For Time - 18 Min

30 Push Up + Plank Jack
30 Sumo DL Hi Pulls
30 Lateral KB Jumps (l/r=1)
30 Air Squats
30 Right Arm Hang KB Cleans
30 Left Arm Hang KB Cleans
30 Mountain Climbers (l/r=1)
400 Meter Run

CrossFit

2018-09-12

9/12/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Grip Deadlift + Hang Snatch + OHS (7 Sets of increasing weight )
5 Tempo DL (3 sec up) + 2 Hang Snatch + 5 OHS
Metcon
I Can Eat Strawberries and Oranges and Bananas. B.A.N.A.N.A.S. (AMRAP - Rounds)
EMOM - 12 Minutes

Min 1 - 100 Meter DBall Run (50/30)
Min 2 - 15 Pull Ups [strict]
Min 3 - 25 Wall Ball Shots (20/15)[25/20]
Color Me Unbroken, Bitches (4 Rounds for time)
4 Rounds for Time

Max Unbroken Forearm Plank
rest as needed between rounds
Color Me Unbroken, Bitches + Plus (4 Rounds for reps)
4 Rounds of Unbroken Ring MU
BootCamp
BootCamp - Enhance Your Life (No Measure)
4 Rounds - TEMPO

20 Banded Face Pulls
15 Banded Good Mornings
10 Pike Push Ups
20 OH Step Back Lunges
I Can Eat Strawberries and Oranges and Bananas. B.A.N.A.N.A.S. (AMRAP - Rounds)
EMOM - 12 Minutes

Min 1 - 100 Meter DBall Run (50/30)
Min 2 - 15 Pull Ups [strict]
Min 3 - 25 Wall Ball Shots (20/15)[25/20]
Color Me Unbroken, Bitches (4 Rounds for time)
4 Rounds for Time

Max Unbroken Forearm Plank

CrossFit

2018-09-11

9/11/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Jerk Complex # 1 (8 Sets (increasing weight))
8 Sets
1 Push Jerk + 2 Split Jerks
Metcon
The Greeks are a Myth (Time)
3 Rounds for Time - 14 Min Cap

150 Dubs
12 Front Squats (115/85)[145/100]
18 Pull Ups
Accessory Work
Metcon (3 Rounds for calories)
3 x 1:00 Max Cal Row
(rest ad needed between rounds)
BootCamp
BootCamp - Up Down, Then Up and Down (Time)
3 Rds for Time - 16 Min Cap

20 Weighted Box Step Ups (KB/DB)
16 DB Front Rack Squats
20 Pull ups (any style)
BootCamp - The Greeks are a Myth (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

100 Dubs
20 Sit Ups
10 Supermans
20 Lateral Plate Hops
*EMOM - complete 2 Push Ups

CrossFit

2018-09-10

9/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (4-5 sets to find a Heavy 3 Rep Max for the Day )
I'm Building a Castle (AMRAP - Reps)
AMRAP - 8 Minutes

3-3-3, 5-5-5, 7-7-7, 9-9-9, etc...

Burpees Over Bar
Toes to Bar
S2OH (95/65)[155/110]
Metcon
Keep Rolling Rolling Rolling Rolling, YEA! (AMRAP - Rounds)
3 Sets - NFT

:30 Hollow Body Hold
Hollow Transition (left) to 10 [20] Push Ups
:30 Hollow Body Hold
Hollow Transition (right) to 10 [20] Push Ups
BootCamp
BootCamp - Hanging on with Friends (Time)
3 Rds for Time - Cap 16 Minutes

:30 Single KB bottoms Up Hold (left)
:30 Single KB bottoms Up Hold (right)
3:00 Minute Row (any pace)
15 Push Ups
When rowing, just try to maintain a steady pace. The goal is to row for 3:00 minutes each time at the same pace throughout. Even if your pace slows for the 2nd and again for the 3rd round, keep it steady for those 3 minutes
BootCamp - I'm Building a Castle (AMRAP - Reps)
AMRAP - 8 Minutes

3-3-3, 5-5-5, 7-7-7, 9-9-9, etc....

Burpees
Knees to Elbows
DB Push Press
BootCamp - Keep Rolling Rolling, yea! (AMRAP - Rounds)
3 Rds - NFT

:30 Hollow Body Hold
Hollow Transition (left) to 10 Supermans
:30 Hollow Body Hold
Hollow Transition (right) to 10 Supermans

CrossFit

2018-09-08

9/8/18
Warm-up
Metcon (No Measure)
Warm Up: 8 Min Cap
:60 Couch Stretch (L/R)
2:00 Foam Rolling
20 Light Good Mornings
20 Light Thrusters
20 Mtn Climbers
Metcon
Metcon (Weight)
Manmakers: 15 Min
6x6 (50/35)
Conditioning
Overcoming Gravity (AMRAP - Reps)
EMOM - 10 Minutes

10 Mtn Climbers (1 Push Up every L/R)
Max Jumping Air Squats until :45
[RX+ Vest]
Metcon (Time)
1 Mile Run (Cool Down style)

CrossFit

2018-09-07

9/7/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Midnight (Time)
For Time - 28 Min Cap

200 Dubs
25 Hang Squat Cleans (95/65)[135/95]
20 HSPU [2-45# deficit]
25 C2B

150 Dubs
20 Hang Squat Cleans
15 HSPU
20 C2B

100 Dubs
15 Hang Squat Cleans
10 HSPU
15 C2B
BootCamp
BootCamp - I'll Take it to the Future (Time)
For Time - 28 Min Cap

150 Dubs
25 KB Taters
20 Burpees
25 Ring Rows

100 Dubs
20 KB Taters
15 Burpees
20 Ring Rows

50 Dubs
15 KB Taters
10 Burpees
15 Ring Rows

CrossFit

2018-09-06

9/6/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (8-12 Reps to find a Heavy Single for the Day )
Metcon
Sensitive Casey Boy (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

12 Wall Ball Shots (20/15)
10 American KB Swings (53/35)
1 Clean & Jerk (135/95)[225/155]
BootCamp
BootCamp - We Can Beat That (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

6 Ring Rows
8 Box Dips
20 Bicycle Crunches
10 Butterfly Sit Ups

then

AMRAP - 10 Minutes

6 Ring Push Ups
8 Single KB Deadlifts
20 Bicycle Crunches
10 Straight Leg Sit Ups
BootCamp - Sensitive Casey Boy (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

12 Wall Ball shots
10 American KB Swings
:30 second Hollow Body Hold

CrossFit

2018-09-05

9/5/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
3 Position Snatch (2@65%, 2@70%, 2@75% of 1RM (or recent single))
Pause @ mid shin
Pause just above the knee
Pause at the hip
Snatch
one snatch per 3 position
Metcon
Everything Must Go Away (3 Rounds for reps)
3 Rounds for Reps w/ a partner

2:00 Min Max DBalls over Shoulder
3:00 Min Max Calorie Row
Rest :60
score DBalls and Calories each round. Only one partner works at a time. Split reps during work minutes as needed
BootCamp
BootCamp - Never Been a Better Time Then Right Now (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

20 Toe Taps (on plate)
20 Plate Sit Ups
20 Mtn Climbers
20 Russian Twists
*EMOM complete 2 Burpees + 4 Air Squats
Everything Must Go Away (3 Rounds for reps)
3 Rounds for Reps w/ a partner

2:00 Min Max DBalls over Shoulder
3:00 Min Max Calorie Row
Rest :60

CrossFit

2018-09-04

9/4/18
Warm-up
Metcon (No Measure)
Warm Up: NFT
30 Barbell Thrusters
15 Sit Ups (any style)
30 Cal Row
Weightlifting
S2OH Complex 1 (Score Heavy Set )
10 Minutes to Build to a Heavy Complex
2 Strict Press + 1 Push Jerk + 1 Split Jerk,
then 1 @70%, 1 @75%, 1 @ 80%
Metcon
All Alone, All By Myself (Time)
12-9-6 For Time (Cap 5 Min)

Hang Clean & Jerk (115/80)[155/110]
C2B Pull Ups [Strict C2B]
Casey Boy is Helpless (AMRAP - Rounds)
EMOM - 5 Minutes (or failure)

5 Thrusters
Min 1: 95/65
Min 2: 115/80
Min 3: 135/95
Min 4: 155/105
Min 5: 175/120
BootCamp
BootCamp - Dream of Californication (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 American Swings
10 KB Goblet Squats
200 Meter Run
20 Bicycle Crunches

AMRAP - 10 Minutes

10 DBall Russian Twists
10 DB Bear Hug Squats
400 Meter Run
20 McGill Sit Ups
BootCamp - All Alone, All By Myself (Time)
18-12-6 - For time (Cap 5)

DB Hang Clean & Press
Ring Rows
BootCamp - Casey Boy is Helpless II (AMRAP - Rounds)
EMOM - 5 Minutes

Min 1: 6 DB Thrusters
MIn 2: 7 DB Thrusters
Min 3: 8 DB Thrusters
Min 4: 9 DB Thrusters
Min 5: 10 DB Thrusters
challenge yourself with weight and good form

CrossFit

2018-09-01

9/1/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (5 Reps every :90 seconds for 12 Minutes )
BootCamp
BootCamp - Single DB Overhead Squats (AMRAP - Rounds)
Every :90 seconds, complete 6 Single Arm OHS + 8 Sit Ups & 10 Mtn Climbers
Metcon
Tango (For Time) (Time)
5 Rounds for Time - 10 Min Cap

100 Meter Run
100 Meter Row
10 Wall Ball Shots
Never Cared for What They Do/Know (Time)
For Time - 6 Min Cap

20 Strict Pull Ups
20 Push Ups
40 Jumping Air Squats
40 Sit Ups (any style)
20 Strict Pull Ups
20 Push Ups

CrossFit

2018-08-31

8/31/18
CrossFit Generation WOD 3'ish (AMRAP - Rounds and Reps)
PARTNER AMRAP - 22 Minutes

48 Cleans (24/24) (115/80) [155/110]
48 Front Squats (24/24)
Run 300 Meters as a TEAM
Move your "weight" during the barbell Movements (only)

*Must Move the following: 53/35# KB, 50/30# DBall, 45/35# Plate, 50/35# dumbbell
**P1. completes 24 cleans while P2 moves weighted objects, then switch and continue. Once 48 cleans and 48 front squats are complete, and all the objects are moved, you complete the 300 Meter Run together.
BootCamp
BootCamp - CrossFit Generation Wod 3'ish (AMRAP - Rounds and Reps)
AMRAP - 22 Minutes

48 KB Sumo Hi Pulls (24/24)
48 DB Front Rack Front Squats (24/24)
Run 300 Meters as a TEAM

*Must complete the following during rest: 14 Wall Ball Shots, 14 Wall Ball Russian Twists

CrossFit

2018-08-30

8/30/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch (10 Min to find a Heavy single for the Day )
Clean and Jerk (10 Min to find a Heavy Single for the day )
Metcon
Deadly Dawn (Cap 9) (Time)
4 Rounds for Time - 9 Min Cap

12 Pull Ups [C2B]
10 Ring Dips [post MU]
8 Deadlifts (185/130)[315/220]
please perform the deadlifts off the mats if you need to put the bar down in a heavy fashion
BootCamp
BootCamp - Insane II (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

5 KB Swings
10 Plate Push Ups
15 Med Ball Squats (extended)
20 Butterfly Sit Ups
25 Double Unders
:30 second rest
BootCamp - Deadly Dawn (Time)
4 Rounds for Time - 9 Min Cap

12 Ring Rows
2 Wall Walks
12 Box Dips
12 Suitcase Deadlifts

CrossFit

2018-08-29

8/29/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Bent Over Row (5x5 increasing weight )
Metcon
Partner Carry, Sort of (AMRAP - Reps)
AMRAP - 9 Minutes (with a partner)

Partner 1 completes 100m Farmers Carry (53/35)
Partner 2 Completes AMRAP Burpees (6" touch)
Weights must be brought back to the mats (front or back) and you must tag (hi-5) your partner before switching.
Accessory Work
Metcon (No Measure)
4 Rds - NFT

12 GHD Sit Ups
6 Behind the Neck strict Pull Ups
BootCamp
Remember the Titans (Time)
3 Rds for Time - 20 Min Cap

400 Meter Run, 25 SLSU, 15 Russian Swings
400 Meter Run, 25 Mountain Climbers, 15 Squats
Partner Carry, Sort of (AMRAP - Reps)
AMRAP - 9 Minutes (with a partner)

Partner 1 completes 100m Farmers Carry (53/35)
Partner 2 Completes AMRAP Burpees (6" touch)

CrossFit

2018-08-28

8/28/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (2x3 @ 90% of 5 rep)
use most recent 5 rep set
Back Squat (2x5 @ 95% of 5 Rep )
use most recent 5 Rep set
Metcon
But, Why? (3 Rounds for reps)
3 Rds for Reps

Min 1 Max S2OH (135/95)
Min 2 Max Pistols
Min 3 Max Power Cleans
Min 4 Rest
BootCamp
BootCamp - Survival (AMRAP - Rounds)
EMO2M - 20 Minutes

:30 Second Wall Sit (accumulated)
10 Bicycle Crunches
10 Mtn Climbers +1 Push Up
*push up after l/r Mtn. Climber
BootCamp - But, Why? (3 Rounds for reps)
3 Rds for Reps

Min 1 - 1-Arm Russian KB Swings (switch at :30 seconds)
Min 2 - Max Lunges (goblet style)
Min 3 - Max D-Ball Over Shoulder
Min 4 - Rest

CrossFit

2018-08-27

8/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press (6x3 (consistent weight))
Shoulder Press, increasing weight
Metcon
Burning Up for you to See (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 DBalls Over Shoulder (50/30)
4 Bar MU [8 Bar MU]
12 Single DB OH Squats (6/6) (50/35)
Way up on the Mountain (Time)
21-15-9 For Time - Cap 5 Min

Single DB Thrusters (50/35)
Burpees Over DB
BootCamp
BootCamp - HIIT Me with your Best Shot (AMRAP - Rounds)
EMOM - 16 Minutes

Even: 6 Suitcase Lunges, 6 Single KB Goblet Squats (3L/3R)
Odd: 5 Lying Knee Ins, 6 Bicycle Crunches, 7 SLSU
Metcon (AMRAP - Rounds and Reps)
AMRAP - 8 Min

8 DBalls over shoulder
8 Ring Rows
8 Speed Skaters (l/r=1)
Way up on the Mountain (Time)
21-15-9 For Time - Cap 5 Min

Single DB Thrusters (50/35)
Burpees Over DB

CrossFit

2018-08-25

8/25/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The Group Row (Time)
10,000 Meter Row in teams of 3 (breakup distance however you want) - 20 Min Cap
Metcon
You'll miss my Jokes (Time)
18-15-12-9 For Time - 9 Min Cap

DB Snatches (50/35)
Push ups
Front Squats (95/65) (BC: Goblet Squats)
Let the Abs be Abs (AMRAP - Rounds)
EMOM - 4 Minutes

:15 second hollow body hold, :15 second flutter kicks, :15 second cocoons

CrossFit

2018-08-24

8/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Is This Real Life (Time)
For Time *Partner WOD - 40 Min Cap

6x200 Meter Run
50 Burpees
4x250 Meter Row
30 Toes 2 Bar
2x100 Double Unders

10 Clean & Jerks (155/110)[185/130]
*each partner must complete 10 C&J

2x100 Double Unders
30 Toes 2 Bar
4x250 Meter Row
50 Burpees
6x200 Meter Run

10 Snatches (any style) (115/80)[135/95]
*each partner must complete 10 Snatches

you and your partner work together alternating on the runs and rows. You can break up the movements however you choose with only one athlete working at a time.
BootCamp Real Life (Time)
40 Min Cap

800 M Run
25 Burpees
500 M Row
15 Knee Raises
100 Double Unders

20 Double Wall Ball Shots

100 Double Unders
15 Knee Raises
500 M Row
25 Burpees
800 M Run

20 KB Swings (American)

CrossFit

2018-08-23

8/23/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Sumo Deadlift (6x5 (increasing weight))
Metcon
I Was Changing my Pants (3 Rounds for reps)
AMRAP - 6 Min
16 Pull Ups
16 Pistols
16 Box Jump overs (24/20)
2 Rope Climbs

Rest 3 Min

AMRAP - 5 Min
12 Pull Ups
12 Pistols
12 Box Jump Overs
2 Rope Climbs

Rest 3 Min

AMRAP - 4 Min
8 Pull Ups
8 Pistols
8 Box Jump Overs
1 Rope Climb
Accessory Work
Bulgarian Split Squats (Weight)
6x10 (5/5) (50/35) (53/35) [80/53]
BootCamp
BootCamp - Uptown Round II (Time)
5 Rounds for Time - 15 Min Cap

2 Wall Walks
4 KB Taters
8 KB Push Press (4/4)
16 Russian Twists (1" from floor)

CrossFit

2018-08-22

8/22/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press + Jerk (any style) (8-10 sets building to a peak for the complex )
3 Push Press + 2 Jerk (any style)
Metcon
Hey Babe, How About it? (Time)
For Time - 14 Min Cap

42 DB Squat Cleans (50/35)
21 Push Press (105/75)
30 DB Squat Cleans
15 Push Press
18 DB Squat Cleans
9 Push Press
BootCamp
BootCamp - Banded Bonanza (AMRAP - Rounds)
EMO(2)M - 16 Minutes

10 Banded Strict Press
10 Criss-Cross Banded Side Lunges
10 Criss-Cross Banded Curls
BootCamp - Hey Babe, How about it? (Time)
For Time - 12 Min Cap

42 DB Squat Cleans
21 Push Ups
30 DB Squat Cleans
15 Push Ups
18 DB Squat Cleans
9 Push Ups

CrossFit

2018-08-21

8/21/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (5x5 (increasing weight))
Metcon
The Man's Too Strong (AMRAP - Reps)
EMOM - 12 Minutes

4 Toes to Bar
4 Pull Ups [3 Bar MU]
Max Dubs until :45 second mark
score Dubs (no Dubs without T2B/Pull Ups)
BootCamp
BootCamp - Espresso Love (AMRAP - Rounds and Reps)
AMRAP - 16 MInutes

10 Single Arm Sotts Press (5/5)
10 Single Arm Ring Rows (5/5)
10 Weighted Sit Ups with Press
Rest :30 seconds
BootCamp - The Man's Too Strong (AMRAP - Reps)
EMOM - 12 Minutes

4 Cocoons
4 Dual DB Cleans
Max Dubs until :45 second mark

CrossFit

2018-08-20

8/20/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Hi Pull + Snatch (8-10 Sets of 2 Hi Pulls + Snatch )
Complete 2 Snatch Hi Pulls + 1 Full Snatch
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Accessory Work
Metcon (AMRAP - Rounds)
Superset : 11 Strict Pull Ups, 10 GHD Sit Ups x 4 sets
BootCamp
BootCamp - The Walk, the Walk of Life (Time)
5 Rds for Time - 16 Min Cap

20 Squatted Banded Face Pulls
25 Calorie Row
30 Russian Twists with Wall Ball
BootCamp - Karen Things (Time)
10 Rounds for Time - Cap 14 Minutes

10 Wall Ball Shots
6 Single KB Deadlifts

CrossFit

2018-08-18

8/18/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
8/18/18 (Time)
8 Rounds for Time - 11 Min Cap

8 Power Cleans (75/55)[115/80]
8 Push Press
18 Air Squats
Conditioning
Partner Ass Backwards (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

(alternating movements)
- 12 Calorie Row
- Reverse Walk DBall Carry (40 feet) (50/30)
- 5 Burpees Over DBall
Still Playing with Toys? (AMRAP - Rounds)
EMOM - 5 Minutes

5 Toes to Bar [weighted]
6 Pull Ups [strict]

CrossFit

2018-08-17

8/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Chipper, Effort is the Only Way (Time)
For Time: 40 Min Cap

50 Double Unders
40 Pull Ups
30 KB Swings [snatches] (53/35)
20 Thrusters (95/65)[115/80]
10 Burpee Bar Jump Overs
5 OH Lunges (l/r=1) (95/65)[115/80]
10 Burpee Bar Jump Overs
20 Thrusters
30 KB Swings
40 Pull Ups
50 Double Unders

*EMO2M, stop and complete 5 wall ball shots (20/15)[25/20]
BootCamp
BootCamp - Chipper, Effort is the Only Way (Time)
For Time: 40 Min Cap

50 Double Unders (100 Singles)
40 Knees to Elbows
30 KB Swings
20 KB Goblet Squat Thrusters (35/24)
10 Burpees
5 Lunges (l/r=1)
1o Burpees
20 KB Goblet Squat Thrusters (35/24)
30 KB Swings
40 Knees to Elbows
50 Double Unders (100 Singles)

*EMO2M, stop and complete 3 wall ball shots (15/10)

CrossFit

2018-08-16

8/16/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Good Mornings (7x3 (same weight throughout))
Metcon
Well, that was FAST! (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

8 Weighted Box Step Ups (50/35)[24/20]
7 DB Power Cleans (50/35)
200 Meter Run
1 Rope Climb [legless]
250/200 Meter Row
Accessory Work
Bench Press (4x6 AHAP )
BootCamp
BootCamp - Hi James (AMRAP - Rounds)
EMO2M - 16 Minutes

6 Split Legged Deadlifts (weighted)
6 Single Arm Thrusters (3/3)
6 Ring Rows
6 SLSU

CrossFit

2018-08-15

8/15/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (7x3 increasing weight)
Metcon
Oh Lawd it's a Fire (AMRAP - Rounds)
EMOM - 15 Minutes

10 Wall Ball Shots (20/15)[25/20]
5 Burpees [3 Ring MU]
BootCamp
Wet Noodle (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Bicycle Crunches (l/r=2)
20 Supermans
20 Jumping Air Squats
20 Calorie Row
10 Box Push Ups
Oh Lawd it's a Fire (AMRAP - Rounds)
EMOM - 15 Minutes

10 Wall Ball Shots (20/15)[25/20]
5 Burpees [3 Ring MU]

CrossFit

2018-08-14

8/14/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch Complex #1 (10-12 sets increasing weight)
Complete 1 Snatch Grip Deadlift + 2 Power Snatch 10-12 sets increasing weight
Metcon
Burgers or Dinner? Your Choice (Time)
For Time - 10-1 (soft cap 18 min)

Squat Snatches (95/65)[135/95]
HSPU [2-45# plate def]
BootCamp
BootCamp - I will Follow You (AMRAP - Rounds and Reps)
AMRAP - 20

20 Shoulder Taps (l/r=2)
15 Double Leg Mountain Climbers
10 SLSU
5 Russian KB Swings
:30 second wall sit
BootCamp - Burgers or Dinner? Your Choice (Time)
For Time - 10-1 (soft cap 18)

DB Snatches
Pike Push Ups
Bicycle Crunches

CrossFit

2018-08-13

8/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Paused Front Squat (7x3 (increasing weight))
Metcon
Just Give them the Dinner (Time)
For Time - 11 Min Cap

25-20-15
Pull Ups [C2B]
Power Cleans (135/95) [hang squat]
50 Dubs
Accessory Work
Metcon (Weight)
Midline Work - Dual Dumbbell Front Rack Walk - 400 Meters (53/35)
BootCamp
BootCamp - Here's a Good One (Time)
2 Rds For Time - 18 Min Cap
800 Meter Run Run
50 Sit Ups (any style)
500 Meter Row
BootCamp - Just Give them the Dinner (Time)
For Time - 11 Min Cap

25-20-15
Pull Ups (jumping pull ups/ring rows)
dual DB Power Cleans
50 Dubs

CrossFit

2018-08-11

8/11/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Oye Como Va (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

2-2-2-4-4-4-6-6-6-8-8-8, etc....

Dumbbell Thrusters (50/35)
Dumbbell Push Ups
Pull Ups
- 20 Dubs
Weightlifting
Back Squats (Time)
For Time

50 Back Squats (145/105)[175/120]
CORE World War (AMRAP - Rounds)
EMOM - 8 Min

10 Butterfly Sit Ups
5 Supermans
Core to Shore (No Measure)
30 GHD Sit Ups
30 Reverse GHD Hyper
Rx+ option

CrossFit

2018-08-10

8/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
2 Street Chaos (Time)
For Time - 30 Min Cap

35/30 Calorie Row
30/25 Burpees to 6" Touch
45/40 Single DB OH Squats (50/35)
25 Box Jump Overs (30/24)[42/36]
800 Meter DBall Run (50/30) [vest]

CrossFit

2018-08-09

8/9/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Coaches Choice
Active Warm up With Coach!
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Push Jerk (4x10 increasing weight)
Jean and Joan and Who Knows Who (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

2 Rds
P.1 - 200 Meter Sandbag Run
P.2 - Max Thrusters (95/65)[115/80]
(1 Rd each)

2 Rds
P.1 - 14 Burpees over Box
P.2 - Max DB Snatches
(1 Rd each)

2 Rds
P.1 - 40 Cal Row
p.2 - Max hang Power Cleans
(1 Rd Each)
*only the Thrusters, Snatches, Hang Power Cleans count
Jean and Joan and Who Knows Who (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

2 Rds
P.1 - 200 Meter Sandbag Run
P.2 - Max Thrusters (95/65)[115/80]
(1 Rd each)

2 Rds
P.1 - 14 Burpees over Box
P.2 - Max DB Snatches
(1 Rd each)

2 Rds
P.1 - 40 Cal Row
p.2 - Max hang Power Cleans
(1 Rd Each)
*only the Thrusters, Snatches, Hang Power Cleans count

CrossFit

2018-08-08

8/8/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean Grip RDL (6x4 (maintaining the weight throughout) )
Metcon
Catch Him on the Run (Time)
6 Rds for Time - 16 Min Cap

250/200 Meter Row
400 Meter Run [vest]
Accessory Work
Metcon (Weight)
Seated DB Strict Press (50/35): 4x8
BootCamp
BootCamp - The Fire's on Fire (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

8 Wall Ball Sit Ups
10 Box Jumps
20 Double Unders
10 Box Dips
8 Jumping Pull Ups
Catch Him on the Run (Time)
6 Rds for Time - 16 Min Cap

250/200 Meter Row
400 Meter Run [vest]

CrossFit

2018-08-07

8/7/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Snatch Hi Pull + hang Snatch (8-10 sets increasing weight )
Metcon
The Unusual Suspects (Time)
For Time - 14 Min Cap

22-16-10-4
Handstand Push Ups [2-45# plate def]
Pistols
Back Squats (135/95)[185/130]
BootCamp - Let's Get This Done (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

10 KB Push Press
10 Burpees over the Rower
250/200 Meter Row
BootCamp
BootCamp - The Unusual Suspects (Time)
For Time - 14 Min Cap

22-16-10-4
Knees to Elbows
Pistols
Dual KB Deadlifts

CrossFit

2018-08-06

8/6/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat + Jerk (8-10 Sets of increasing weight)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Metcon
Muscle-ups (Max Set of Ring MU)
6 Min Running Clock for Warm Up and Max Set.
Mod: Bar MU or EMOM 5 Pull Up + 5 Ring Dip
Interval Shtuff (Time)
5 Rounds for Time - 11 Min Cap

10 Burpees Over the Bar
10 Overhead Squats (115/80)[155/110]
Rest :30 seconds
BootCamp
BootCamp - Feel the Breeze (AMRAP - Rounds)
EMO2M - 16 Minutes

12 Chop Squats (20/15)
25 Double Unders (35 Singles)
12 Plate Sit Ups w/ overhead press
BootCamp - Muscle Up and Up (AMRAP - Rounds)
EMOM - 6 Minutes
5 Pull Ups + 5 Ring Dips (box dips)
BootCamp - Interval Shtuff (Time)
5 Rds for Time - 11 Min Cap

10 Burpees
10 Single DB OH Squats (5/5)
5 Push Ups
Rest :30 seconds

CrossFit

2018-08-04

8/4/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The Ford Tempo (AMRAP - Rounds)
Every :90 for 7 Rounds

10 Pull Ups [C2B]
200 Meter Run
5 Burpees
Strength
Hang Squat Clean (5x5 AHAP )
Hang Squat Clean
3x5 increasing weight as a warm up, then 5x5
BootCamp
BootCamp - Hang Squat Clean (AMRAP - Rounds)
10 x 5 DB Hang Squat Cleans (wave weight if necessary)
Handstand Push-ups (3 sets to failure, 2:00 min rest between sets )

CrossFit

2018-08-03

8/3/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Coaches Choice
Active Warm up With Coach!
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
BC: KB Sumo, Push Press Empty BB (45/35)
Accessory Work
Metcon (AMRAP - Rounds)
Dual DB Front Squat: 5x10 with 3 second pause at the bottom (50/35)

CrossFit

2018-08-02

8/2/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Squat (10x6x6 increasing weight)
Barbell Back Rack Split Squats
Metcon
Will the Sunshine Never Come (Time)
TABATA - REPS for Time

50 Back Rack Jumping squats (95/65)[135/95]
50 HRPU
50 Sit Ups [GHD]

CrossFit

2018-08-01

8/1/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch (2 x EMOM - 8 Minutes)
does not need to be touch and go building to a heavy double for the day
Snatch Grip Deadlift (EMOM - 8 Minutes w/ pause at shin, below knee, hip)
Metcon
But Where does the Meat Go? (Time)
20-16-12-8 for Time - 10 Min Cap

DB Snatches (alt) (50/35)
Toes to Bar
Handstand Push Ups [deficit 45#]
Accessory Work
Metcon (Weight)
Behind the Neck Snatch Grip Push Press 6x4 increasing weight
BootCamp
BootCamp - DynoMight (Time)
7 Rds for Time - Cap 18

250 Meter Row
200 Meter Run
rest :60 seconds
BootCamp - But Where Does the Meat Go? (Time)
20-16-12-8 For Time - Cap 10

DB Snatches (alt)
Knees to Elbows
Plank Push Ups
Sit Ups (any style)

CrossFit

2018-07-31

7/31/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press + Push Press + Push Jerk (EMOM - 10 with a 6 minute warm up clock )
EMOM - 10 (increasing weight)

1 Strict Press + 3 Push Press + 3 Push Jerks
Metcon
Bing Bang Boing Ding Bang Bing BaDee Bop (3 Rounds for reps)
3 Rds for Reps (each round)

AMRAP 2 Minutes - Wall Ball Shots (20/15)[25/20]
rest 1 Minute
AMRAP 2 Minutes - DBalls over Shoulder (50/30)
rest 1 Minute
BootCamp
Rockaway Baby (AMRAP - Rounds)
EMOM - 6 Minutes
10 KB/DB Thrusters

EMOM - 6 MInutes
:20 second hollow body hold + 6 Push Ups

EMOM - 6 Mnutes
10 DBalls Over the shoulder + 30 dubs
Bing Bang Boing Ding Bang Bing BaDee Bop (3 Rounds for reps)
3 Rds for Reps (each round)

AMRAP 2 Minutes - Wall Ball Shots (20/15)[25/20]
rest 1 Minute
AMRAP 2 Minutes - DBalls over Shoulder (50/30)
rest 1 Minute

CrossFit

2018-07-30

7/30/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (10x3 (EMOM - 10))
choose a challenging weight but maintain form. 6 Min Warm Up Clock
Metcon
Hardwired to Self Destruct (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

6 Clean & Jerks (105/75)[145/105]
8 Burpees Over Bar
10 Pull Ups [C2B]
Accessory Work
Metcon (Weight)
Squatted KB (alt) press: 3x12
BootCamp
BootCamp - Boil the Water (Time)
2 Rounds for Time - 16 Min Cap

200 Meter Run
30 Wall Ball Sit Ups
40 DB Snatches (alternating)
50 Calorie Row
BootCamp - Hardwired to Self Destruct (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 American KB Swings
10 Plank Burpees
10 Sit Ups (any style)

CrossFit

2018-07-28

7/28/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Olde School (Time)
For Time - 12 Min Cap

18-15-12-9-6-3 Front Squats (115/80)[135/95]
30 Dubs
BC: Dual KB Goblet Squats & Dubs (45 Singles)
Metcon
Metcon (Weight)
Snatch + OHS - 8 Min EMOM
2 Snatch + 3 OHS (increasing weight)
Google Me, Bro (Cap 13) (Time)
For Time 21-15-9-9-15-21
13 Min Cap

Box Push Ups [Ring Dips]
Ring Rows [Pull Ups]
Jumping Air Squats [Box Jump Overs]

CrossFit

2018-07-27

7/27/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Going Tandom (Cap 40) (Time)
For Time (w/ a partner) - 40 Min Cap

75 Am. KB Swings (53/35)[80/53]
(while partner holds from p.u. bar)

75 Burpees
(while partner holds the top of a push up)

75 Thrusters (95/65)[115/80]
(while partner maintains Overhead barbell position)

75 Straight Leg Sit Ups
(while partner maintains bottom squat position (must be below parallel))

75 Deadlifts
(while partner maintains deadlift hold)

75 Hand Release Push Ups [HSPU]
(while partner maintains Front Rack position) [Handstand hold]
Back Rack with barbell during SLSU
BootCamp
BootCamp - Going Tandom?? (Time)
For Time - 40 Min Cap

100 Meter Run
50 American KB Swings
100 Meter Run
50 Burpees
100 Meter Run
50 Bicycle Crunches (l/r=1)
100 Meter Run
50 Russian Twists (w/ KB)
100 Meter Run
50 Hand Release Push Ups
100 Meter Run
50 Ring Rows
100 Meter Run

CrossFit

2018-07-26

7/26/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastics
The Sultans of Gymnastics (AMRAP - Rounds)
EMOM - 12 Minutes (3 Rds)

Min 1 - 1 Rope Climb [1 Legless + 1 RC]
MIn 2 - 9 Ring Dips [4 Bar MU]
Min 3 - 10 Toes thru Rings [5 Ring MU]
Min 4 - 8 Kick Ups to HS position [30' HSW]
Metcon
Evening, Captain Stubing (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

8 Hang Clean & Jerks (95/65)[135/95]
100 Meter Run with wall ball (20/15)[25/20]
Accessory Work
Metcon (Weight)
Front Rack Hold: 5 Rounds (:15 on, :45 rest) @ 100% of Clean & Jerk Max
BootCamp
BootCamp - Evening, Captian Stubing (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 American KB Swings
10 0Meter Run with Wall Ball

CrossFit

2018-07-25

7/25/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean + Front Squat (8 sets - 18 Min Running Clock )
3 Power Cleans + 3 Front Squats (increasing weight)
Metcon
Eat a Peach (Time)
5 Rounds for Time - 18 Min Running Clock

25 Wall Ball Shots (20/15) [30 Wall Ball Shots (25/20)]
11 Deadlifts (155/100) [225/155]
wall ball shots must be unbroken .
Time is not the primary focus
BootCamp - Tired of Being Tired (Time)
For Time - Cap 16
100 Dubs
80 Russian KB Swings
60 Calorie Row
40 Air Punches (l/r=1)
20 DBalls over Shoulder
BootCamp
BootCamp - Eat a Peach (Time)
5 Rds for Time

25 Wall Ball shots
15 Single KB Deadlifts
*wall balls should be unbroken

CrossFit

2018-07-24

7/24/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Good Mornings (8x3 at a moderate/heavy weight)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Accessory Work
Metcon (No Measure)
5 Rds (steady pace) of
40 Dubs
40' Handstand Walk
BootCamp
BootCamp - Baby Bopp (Time)
5 Rds for Time - 16 Min Cap

200 Meter Run
10 DB Row (alternating, plank position)
20 Sit Ups (any style)
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2018-07-23

7/23/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (6x4 AHAP)
all 6 sets at the same weight (like last week's 6x3)
Metcon
Fuel the Fire (Time)
For Time - 13 Min Cap

25-20-15-10

Hang Power Cleans (95/65)[135/95]
Pistols
Pull Ups [C2B]
Accessory Work
Alternating Bottoms Up KB Walk (Weight)
4x50 Meter Walk (2R, 2L)
BootCamp
BootCamp - I Like Purple Dinasours (Time)
3 rds For Time - Cap 18 Min

20 Bar Facing Burpees
30 Empty BB Overhead Squats
400 Meter Row
BootCamp - Fuel the Fire (Time)
For Time - 13 Min Cap

25-20-15-10
American KB Swings
Pistols
Ring Rows

CrossFit

2018-07-21

7/21/18
Warm-up
Coaches Choice
Active Warm up With Coach!
DB Split Cleans (Weight)
Dumbbell Split Cleans: 3x12
14 Minute Running clock...all 3 sets at the same weight
Conditioning
TURBO - Rappers Delight (AMRAP - Rounds)
4 Rds (16 Min) - Rest with time Remaining in 4 Min Window

50 Air Squats
40 Mtn Climbers
30 Lunges (prison style)
20 Push Ups
10 Burpees
Cool Down
Cool Down Show 1.1 (AMRAP - Rounds)
EMO3M - 3 Rds (9 min)

200 Meter Run (conversation pace)
15 Sit Ups (any style)
5 Plank Burpees

CrossFit

2018-07-20

7/20/18
Warm-up
Coaches Choice
Active Warm up With Coach!
It's a Spiderweb of Hell (Time)
For Time - 30 Min Cap

1,000 m Row [1,500 Meter Row]
3 Rds of
12 Power Snatches (75/55)[115/80]
12 Wall Ball Shots (20/150[25/20]
40 Dubs

750 Meter Row [1,000 Meter Row]
2 Rds of
12 Power Snatches
12 Wall Ball Shots
40 Dubs

500 Meter Row [750 Meter Row]
12 Power Snatches
12 Wall Ball Shots
40 Dubs
BootCamp
BootCamp - a Spiderweb of Hell (Time)
For Time - 30 Min Cap

1,000 Meter Row
3 Rds of
12 DB power Cleans
12 Wall Ball Shots
40 Dubs

750 Meter Row
2 Rds of
12 DB Cleans
12 Wall Ball Shots
40 Dubs

500 Meter Row
12 DB Cleans
12 Wall Ball Shots
40 Dubs

CrossFit

2018-07-19

7/19/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Strength
Handstand Push-ups (10 Min Clock to achieve a max (unbroken) set)
constant movement, you may only briefly rest at the top of the rep
Pull-ups (10 Minute Clock to achieve a Max (unbroken) set)
Metcon
Tuna Fish Milkshake (AMRAP - Rounds)
EMOM - 14 Minutes

5 DB Thrusters (50/35)
5 Box Jumps (24/20)
5 Toes to Bar
BootCamp
BootCamp - Driving in a Duck Car (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes
10 Shoulder Taps (from box)
10 Sit Ups (any style)
10 Bottoms Up KB cleans (5/5)

Rest 2 Min

AMRAP - 8 Minutes
10 Ring Rows (Pull Ups)
10 McGill Sit Ups (5/5)
10 Push Ups
Tuna Fish Milkshake (AMRAP - Rounds)
EMOM - 14 Minutes

5 DB Thrusters (50/35)
5 Box Jumps (24/20)
5 Toes to Bar

CrossFit

2018-07-18

7/18/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
High-Hang Snatch (2-2-2-2-2-2-2-2)
Metcon
Great Balls of Fire (Time)
8 Rds for Time - 14 Minutes

12 DBalls Over Shoulder (50/30)
30 Dubs [45 Dubs]
BootCamp
BootCamp - Redeemer (Time)
20 Min Soft Cap

200 Meter Jog, then
20 Jummp Squats
100 Meter Sprint
20 Prison Walk Lunges

200 Meter Jog, then
20 Push Ups
100 Meter Sprint
20 Jumping Squats

200 Meter Jog, then
20 Plank Jacks
100 Meter Sprint
20 Sit Ups

200 Meter Jog, then
20 Burpees
100 Meter Sprint
20 Plank Burpees
Great Balls of Fire (Time)
8 Rds for Time - 14 Minutes

12 DBalls Over Shoulder (50/30)
30 Dubs [45 Dubs]

CrossFit

2018-07-17

7/17/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (6x3 AHAP )
Metcon
Is Bell at the Ball (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

16 DB Snatches alt (50/35)
16 Single DB Front Squat (8/8)
10 Burpees over DB [5 Ring MU]
Is Bell at the Ball (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

16 DB Snatches alt (50/35)
16 Single DB Front Squat (8/8)
10 Burpees over DB [5 Ring MU]
BootCamp
Blaze and the Monster Machine (Calories)
AMRAP 5 Minutes
30 Wall Ball Shots
15 Lateral Jumps Over Rower
Max Cal with time remaining

Rest 3 Min

AMRAP 4 Minutes
20 Wall Ball Shots
12 Lateral Jumps Over the Rower
Max Cal with time remaining

Rest 2 Min

AMRAP 3 Min
15 Wall Ball Shots
10 Lateral Jumps Over the Rower
Max Cal with time remaining
BootCamp - Is a bell? (Time)
3 Rounds for Time - 12 Min Cap

400 Meter Run
12 DB Snatches
6 Push Ups

CrossFit

2018-07-16

7/16/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (5x5 AHAP)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Accessory Work
Metcon (AMRAP - Rounds)
3x20x3 of
DBalls Over Shoulder & Strict Muscle Ups
BootCamp
BootCamp - Romeo and Juliet (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 Single KB OH Lunge (6/6)
12 KB Hi Jumps
12 American KB Swings
12 Russian Twists (1" above floor)

Rest 1 Minute

AMRAP - 8 Minutes

12 Single KB Thrusters (6/6)
12 Single Arm Russian Swings
12 American KB Swings
12 Russian Twists (1' above floor)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2018-07-15

7/15/18

CrossFit

2018-07-14

7/14/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Answer the Bell (Time)
5 Rounds for Time

500 Meter Row (1:1 Work to Rest)
Metcon
Gymnastic Weightlifter (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

8 HSPU
10 Back Squats (75/55)[115/80]
12 dB Snatches (50/35)
Metcon (No Measure)
1/2 Mile Cool Down Run
Conversation Pace

CrossFit

2018-07-13

7/13/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
I Don't. I Don't Like It (Time)
For Time - 28 Min Cap

35-25-15
Wall Ball Shots (20/15)[25/20]
Pull Ups [C2B]
Bar Facing Burpees
Sumo DL Hi Pulls (75/55)[95/65]
BootCamp
BootCamp - I Don't. I Don't Like it. (Time)
For Time - 28 Min Cap

35-25-15
Wall Ball Shots
Single Arm Ring Rows with a Press
Burpees
KB Sumo Hi Pulls
Wall Ball Sit Ups

CrossFit

2018-07-12

7/12/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Jerk Complex # 1 (8 Sets of increasing weight (16 Min))
8 Sets
1 Push Jerk + 2 Split Jerks
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Accessory Work
Strict Chest to Bar (AMRAP - Rounds)
6x5 Strict Chest To Bar
(Tempo 2:1 on way down vs up)
BootCamp
BootCamp - Tuff Stuff II (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

30 Double Unders
30 Wall Ball Shots
20 Double Unders
20 Box Step Ups
10 Double Unders
10 Box Push Ups (hands on box or feet on box)
Rest 1 Minute and complete in the reverse order...
BootCamp - Elizabeth (Time)
For Time - 21-15-9

KB Taters
Burpees Over KB

CrossFit

2018-07-11

7/11/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch (7x3 @ 65% of 1RM Snatch)
Metcon
Partner Bio (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

20/16 Cal Row
12 DBalls Over Shoulder + 5 Bar MU
12 OHS (95/65)[135/95]
one partner works at a time, alternating movements
Accessory Work
Clean Grip RDL (4x10 )
Tempo on the way down, and accelerate on the way up. Not designed to be super heavy
BootCamp
BootCamp - Strong (No Measure)
1 - 1-Legged Biceps Curls (3x10)
2 - Banded Triceps Extensions (3x10)
3 - OverHead Clock Lunge (2 full sets)
4 - abWheel Rollouts (3x10)
5 - Barbell Back Squats (2x20)
BootCamp - Partner Bio (AMRAP - Rounds and Reps)
AMRAP - 11 Min

20/16 Cal Row
12 DBalls Over Shoulder + 5 Burpees to 6" Touch
12 Single KB Goblet Squats (6/6)

CrossFit

2018-07-10

7/10/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Metcon
Strict Press (10 reps to find a 1 Rep Heavy for the day )
Shoulder Press, increasing weight
Cleaning the Day (AMRAP - Rounds)
EMOM - 12 Minutes

1 Squat Clean (115/80)[175/120]
5 Burpees over Bar
5 Toes to Bar
1 Squat Clean
NO DROPS!
BootCamp
Create Your Own Path (Time)
For Time - 20 Min Cap

50 Double Unders, then
25 DB Thrusters or 50 Sit Ups, then
3 Min Wall Sit or 25 Burpees, then
30 American KB Swings or 20 DBalls over Shoulder, then
20 Push Ups or 35 Plank Jacks, then
15 Pull Ups or 10 Sit to Stand
BootCamp - Cleaning the Day (AMRAP - Rounds)
EMOM - 12 Minutes

2 Dual Front Rack Squats
5 Burpees
5 Toes to Bar
2 Dual Front Rack Squats

CrossFit

2018-07-09

7/9/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (1x1 @ 90%, 1x1 @ 95%, 1x1 @ 101% )
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory Work
Bench Press (5x5 AHAP)
BootCamp
BootCamp - Too Legit, Too Legit to Quit (AMRAP - Rounds and Reps)
AMRAP - 4 Mins

5 Am KB Swings
5 Toes to Bar
5 Mtn Climbers (l/r=1)

rest 1 Min

AMRAP 4 Mins

5 Russian Twists
5 Toes to Bar
5 Cocoons

rest 1 Min

AMRAP 4 Mins

5 Side Step Goblet Lunges
5 HRPU
20 Double Unders

rest 1 Min

AMRAP 4 Mins

5 Ring Rows
5 Goblet Squats
5 Mtn Climbers (l/r=1)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

2018-07-07

7/7/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Stop Following Me (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

400 Meter Run
400 Meter Row
40 Wall Ball Shots (20/15)
Metcon
Storm Trooper (Weight)
15 Min Running Clock, complete 5 sets for weight

8 Hang Power Cleans
6 Front Squats
4 S2OH
2 Squat Cleans (tng)
BootCamp - Storm Trooper (AMRAP - Rounds)
EMO3M - 15 Minutes

15 AM KB Swings
12 KB Goblet Squats
9 S20H (9/9)
6 Russian Swings
20 Sit Ups (any style)

CrossFit

2018-07-06

7/6/14
Warm-up
Metcon (No Measure)
Warm Up:
10 Hi Leg Kicks
10 Lateral Leg Kicks
10 Scap Activations
5 Walkouts
10 Mountain Climbers
10 Front Squats
10 Strict Press
Weightlifting
Clean & Jerk Complex #5 (8-10 Sets)
8-10 Sets (weight can go up and down throughout)

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
Metcon
Stand Straight and Tall (Time)
For Time - Cap 13

25 Toes to Bar
50 Dubs
25 Back Squats (115/80)[175/120]
50 SLSU
25 DB Snatches [full depth] (50/35)
50 DB Hang Clean & Jerk (50/35)
BootCamp
BootCamp - Break Out (AMRAP - Rounds)
EMO(2)M - 16 Minutes

1 - 400 Meter Run
2 - 10 Chop Squats + 10 OH Lunges (w/ wall ball) + 10 Plank Burpees
BootCamp - Stand Straight and Tall (Time)
For Time - Cap 13

50 Hi Knees (running style to hand target)
50 Double Unders (75 singles)
25 American KB Swings
50 SLSU
25 DB Snatches
25 DB Hang Clean & Press

CrossFit

2018-07-05

7/5/18
Warm-up
Metcon (No Measure)
Warm Up:
:90 second Row
12 OHS
10 Sit Ups
8 HSPU
Weightlifting
Snatch (Complete 1 Snatch + 1 Hang Snatch (8 sets, 18 Min))
Metcon

CrossFit

2018-07-04

7/4/18
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Soft Cap: 35 Min

CrossFit

2018-07-03

7/3/18
Warm-up
Barbell Warm-up
Perform with an empty barbell
5 Snatch RDL (below knee to hip)
5 Snatch High Pull (below knee)
5 Muscle Snatch (below knee)
3 Drop Snatch to Power Position
3 Drop Snatch (pass through squat)
3 Hang Snatch (pass through squat)
Weightlifting
Good Mornings (4x6 (same weight throughout))
Metcon
Do You Want to be Friends? (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

8 HSPU [45# deficit]
10 Pistols
12 Pull Ups [C2B]
BootCamp
BootCamp - Infa-Red (AMRAP - Rounds)
EMOM - 18 Minutes

min 1: 10 KB Deadlifts + 10 SLSU
min 2: 6 Split Leg Squats + 5 Knee to Elbow
min 3: 4 box Jumps + 10 weighted Box Dips
BootCamp - Do You Want to be Friends? (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

5 HRPU
10 Pistols
15 Ring Rows
20 Bicycle Crunches

CrossFit

2018-07-02

7/2/18
Warm-up
CF Warm Up
2 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Front Squat (10 Min to establish 1 Heavy for the Day )
Paused Front Squat (3x3 (w/ 3 sec) @ 60-70% of 1 Rep Heavy )
Metcon
Snapback Cap Attack (Time)
5 Rounds for Time - 15 Min Cap

5 Hang Clusters (95/65)[135/95]
10 C2B [3 Rope Climbs]
20 SLSU [15 GHD]
BootCamp
BootCamp - Start Working Now (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

200 Meter Run
20 Bicycle Crunches
15 Squats
10 Push Ups
5 Ring Rows
Rest :30 seconds
BootCamp - Snapback Cap Attack (Time)
5 Rds for Time - 15 Min Cap

10 KB Taters
10 Ring Rows
10 Wall Ball shots
20 SLSU

CrossFit

2018-06-30

6/30/18
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 T-Push Ups
:30 second pigeon pose (l/r)
Metcon
Sixteen Point One 'ish (AMRAP - Rounds and Reps)
AMRAP - 18 MInutes

20' Signle DB OH Lunge Walk (50/35)
8 Burpess Over DB
20' Single DB OH Lunge Walk
8 Pull Ups [C2B]
40 Dubs
The Baconator (AMRAP - Reps)
EMOM - 10 Minutes

even: 20/16 Cal Row
odd: Cleans (squat) (95/65)[155/110]
BC: KB Taters + thruster
must complete the row in order to clean the weight. your score is you total cleans
Wall Ball Sit Ups (Time)
For Time - 50 Wall Ball Sit ups (20/15) [in vest]

CrossFit

2018-06-29

6/29/18
Warm-up
Warm Up V
One Round

Childs Pose (10 deep breaths)
Glute Bridge (hold for 30 seconds x 2)
Upper Back Rotation
Couch Stretch (30-45 seconds each side)
10 Walking Lunges
5 Inchworm
Remember the Time we Carried Shit? (Time)
For Time - 30 Min Cap

1-2-3-4-5-6-7-8 Power Cleans (135/95)[185/120]
200 Meter DBall Carry (50/30)
20 single arm DB S2OH (50/35)
*heavy negative? use mats. Don't be rude.
BootCamp
BootCamp - Remember the time we Carried Shit? (Time)
For Time - 30 Min Cap

5-10-15-20-25-30-35-40 Am KB Swings
200 Meter Wall Ball Run (20/15)
20 single arm DB S2OH

CrossFit

2018-06-28

6/28/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
BB Ankle Mobility Squat :30
6 Russian Babymakers
8 Strict Press
10 Power Cleans
Gymnastics
Gymnastics Carnival (No Measure)
Choose each movement and work on your weakness in that area (i.e. handstand can be Holds, Walks, Push Ups, etc...)

EMOM: 15 Minutes (:40/:20)

Min 1: Handstand
MIn 2: Pistol
Min 3: Pull Up/Muscle Up
This Special is Available for 14 Minutes (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

30 Double Unders
10 Power Snatches
10 Overhead Squats
10 Box Jumps (24/20)
30 Double Unders [5 Ring MU]
95/65
BootCamp - This Special is Available for 14 Minutes (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

30 Double Unders (45 Singles)
10 American KB Swings
10 Overhead Squats (single KB)
10 Box Jumps
10 Jumping Air Squats

CrossFit

2018-06-27

6/27/18
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 T-Push Ups
:30 second pigeon pose (l/r)
Weightlifting
Back Squat (3x1 @ 95% of 1RM )
Back Squat (Max Set @ 70% of 1RM )
Metcon
Time Waits for No One, Not Even Elvis who was Pretty Cool (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

30/24 Cal Row
2 Rounds of
5 Toes to Bar
10 Push Ups
15 BB Thrusters (45/35)[75/55]
BootCamp
BootCamp - Texas Hold 'Em (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes

2 Rounds
10 Ring Rows
5 Burpees

rest :30 seconds

2 Rounds
10 Double Unders (30 Singles)
10 Mountain Climbers (l/r=1)

rest :30 seconds

2 Rounds
10 Flutter Kicks (l/r=1)
:30 sec plank hold

rest :30 seconds (then back to the top)
Time Waits for No One, Not Even Elvis who was Pretty Cool (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

30/24 Cal Row
2 Rounds of
5 Toes to Bar
10 Push Ups
15 BB Thrusters (45/35)[75/55]

CrossFit

2018-06-26

6/26/18
Warm-up
Metcon (No Measure)
Warm up:
10 Snatch Grip Bent Over Rows (KB Rows)
10 Hang Power Snatches (Russian Swings)
10 OH Squats (KB Squats)
10 Snatch Grip Strict Press
10 Snatch Balance (Am KB Swings)
Weightlifting
Power Snatch + Hang Power Snatch (1-1-1-1-1-1-1-1)
1 Power Snatch + 2 Hang Power Snatch (18 Min)
Metcon
Little Amanda .45 (Time)
13-11-9-7-5 For Time - 15 Min Cap

DB Squat Snatches (50/35)
Ring MU
Mod with Burpee Jumping Pull Ups
Accessory Work
Metcon (No Measure)
3x20
- GHD Sit Ups
- Russian Twists (45/35)
BootCamp
BootCamp - On the Spot (AMRAP - Rounds and Reps)
AMRAP - 6 MInutes

6 Hi Knees (running) + 6 Jumping Lunges
6 Crossover Push Ups + 6 Mtn Climbers
6 Russian Swings + 6 Push Press (6/6)
6 SLSU + 6 Bicycle Crunches

Rest 1 Min

AMRAP - 5 Minutes

Rest 1 Min

AMRAP 4 Minutes
BootCamp - Little Amanda .45 (Time)
13-11-9-7-5 For Time - 15 Min Cap

DB Snatches
Burpees Jumping Pull Up

CrossFit

2018-06-25

6/25/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds

5 Hang Power Cleans
5 Strict Press
5 Back Squats
5 OHS
5 Bent Over Rows
5 Hang Squat Cleans
Weightlifting
Clean & Jerk Complex #4 (1-1-1-1-1-1-1-1)
20 Minutes

1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
Metcon
Snooze and Lose (Time)
For Time - 21-15-9 - 14 Min Cap

Hang Power Cleans (115/80)[155/110]
Burpee Box Jump Overs (24/20)
Pull Ups [C2B]
Accessory Work
Metcon (Weight)
KB Farmers Carry - 400 Meters
BootCamp
BootCamp - Carry Me to the River (AMRAP - Rounds)
EMOM - 8 Minutes

even: 18/13 Cal Row
odd: 10 SLSU + 10 Mtn Climbers

Rest 2 Min

EMOM - 8 MInutes

even: 18/13 Cal Row
odd: 10 Dual DB Leg Raises
BootCamp - Snooze and Lose (Time)
For Time - 27-21-15

Amrican KB Swings
Burpees Over KB
Single Arm Ring Rows with a Press

CrossFit

2018-06-23

6/23/18
Warm-up
CrossFit WarmUp (pvc)
1 Round
20 Shoulder Dislocates (PVC)
20 Around the World (PVC)
20 PVC Torso Twists
20 OH Squats (PVC)
Squat Position while bringing PVC from front to back x 20
20 Walking Lunges
Conditioning
The Condition of Smooth (AMRAP - Rounds)
EMOM - 15 Minutes

5 Toes to Bar
5 Jumping Air Squats
20 Mtn Climbers
Metcon
Partner Jack (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes (with a partner)

250/200 Meter Row
15 Empty BB Thrusters (45/35)

BC: Goblet Thrusters
One Athlete works at a time completing 1 full round, then switch (must tag)
Metcon (No Measure)
Casual 1 Mile Run Cool Down

CrossFit

2018-06-22

6/15/18
Warm-up
Warm Up V
One Round

Childs Pose (10 deep breaths)
Glute Bridge (hold for 30 seconds x 2)
Upper Back Rotation
Couch Stretch (30-45 seconds each side)
10 Walking Lunges
5 Inchworm
Metcon
Between Each Round (Time)
For Time - Cap 29

50 Burpees Over Bar
1 Clean (135/95)[205/155]
40 Pull Ups [C2B]
1 Clean
30 Box Jump Overs (24/20)
1 Clean
20 Toes to Bar
1 Clean
30 Box Jump Overs
1 Clean
40 Pull Ups [C2B]
1 Clean
50 Burpees Over Bar
BootCamp
BootCamp - Between Each Round (Time)
For Time - 29 Min Cap

50 Burpees
2 DBalls Over Shoulder
40 Ring Rows
2 DBalls Over Shoulder
30 Box Jump Overs
2 DBalls Over Shoulder
20 Toes to Bar
2 DBalls Over Shoulder
30 Box Jump Overs
2 DBalls Over Shoulder
40 Ring Rows
2 DBalls Over Shoulder
50 Burpees

CrossFit

2018-06-21

6/21/18
Warm-up
Coaches Choice
Active Warm up With Coach!
Gymnastic EMOM (AMRAP - Rounds)
EMOM - 16 Minutes

Min 1 - 2 Rope Climbs
Min 2 - 10 Pistols
Min 3 - 6 HSPU [STRICT 45#]
Min 4 - 5 Bar MU
Metcon
Hand Signals (4 Rounds for reps)
AMRAP - 2 Minutes x 4

40 Dubs
10 Pull Ups
20 DB Push Press (10/10) (50/35)
Max Wall Ball Shots (20/15)[25/20]
Rest :60 seconds

CrossFit

2018-06-20

6/20/18
Warm-up
Metcon (No Measure)
Warm up:
10 Hi Leg Kicks
10 Lateral Lunges
10 Snatch Grip Bent Over Rows (KB Rows)
10 Behind the Neck Strict Press (KB Press)
Weightlifting
Snatch Balance (2@55%, 2@60%, 2@65%, 2@60%, 2@55% of 1RM Snatch)
score heaviest double
Metcon
The Food Chain 2.0 (AMRAP - Reps)
In 8 Minutes, complete

1,000 Meter Row , then AMRAP of Hang Squat Snatches (75/55)[115/80]
*every rest, complete (6)[10] Push Ups
Pack (AMRAP - Rounds)
EMOM - 5 Minutes

4 Spiderman (knee to elbow (slow)) + 5 SLSU + 6 Slow Leg Raises
BootCamp
I Don't Yoga, I Breathe Heavy (AMRAP - Rounds)
EMOM - 10 Minutes

even: 20 Dubs + 5 Push Ups
odd: 10 Jumping Air Squats + 5 Ring Rows

EMOM - 10 Minutes

even: 100 Meter Run + 6 Step Back Lunges
odd: 10 Speed Skaters + 10 Mtn Climbers
BootCamp - The Food Chain 2.0 (AMRAP - Reps)
In 8 Minutes, complete

1,000 Meter Row, then AMRAP Single Arm Russian Swings (alt)
*every rest, complete 5 Push Ups
Pack (AMRAP - Rounds)
EMOM - 5 Minutes

4 Spiderman (knee to elbow (slow)) + 5 SLSU + 6 Slow Leg Raises

CrossFit

2018-06-19

6/19/18
Warm-up
Weightlifting
Deadlift (5x5 Zero Bounce Deadlift (same weight throughout))
Metcon
She's a Gold Digger (Time)
4 Rds for Time - 14 Min Cap

20 DBalls Over Shoulder (50/30)
15 C2B Pull Ups
10 S2OH (95/65)[145/105]
5 Burpees Over Bar [Ring MU]
Accessory Work
Metcon (No Measure)
Superset: 3x15

- Heavy KB Jumping Squats
- GHD Sit Ups (SLSU)
BootCamp
BootCamp - She's A Gold Digger (Time)
4 Rds for Time - 14 Min Cap

20 DBalls Over Shoulder
15 Ring Rows
10 Single KB S2OH (5/5)
5 Burpees
BootCamp - Orders are Up! (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Shoot Throughs
10 Box Jumps
:30 Hollow Body Hold
30 Bicycle Crunches

Rest 2 Min

AMRAP 8 MInutes

10 Box Dips
10 Box Push Ups
10 Box Knee Ins
10 American KB Swings

CrossFit

2018-06-18

6/18/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Goblet Squats
10 Reach Back Toe Touches
5 Behind the Neck Pull Ups
Weightlifting
Back Squat (3x2 @ 90% of 1RM )
Metcon
The Challenge lies with Gym (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 DB Hang Clean & Jerk (50/35)
10 HSPU [45# deficit]
20 Pistols
Metcon (Weight)
Superset: 3x14
- Banded Tri Extensions
- DB Curls (alternating)
Accessory Work
BootCamp
Rounders for HIIT (5 Rounds for reps)
:30 seconds of work/:30 seconds of rest
(Max Effort at each station for 5 Rds)

- 6 High Knees + 6 Jumping Lunges

- 5 Kneeling (close grip) PU + 5 Standard PU

- 5 toe Touches (legs up) + 5 Cocoons

- 6 Mtn Climbers + 2 Lateral Crawl Steps (in plank)
The Challenge Lies With the Gym (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Burpees
10 DB Strict Press
20 Pistols

CrossFit

2018-06-16

6/16/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
:30 HS Hold
250 Meter Row
5 Slow Burpees
Conditioning
Amber is the Color of a Really Bad Song (AMRAP - Rounds and Reps)
AMRAP - 18 Minutes

1 Rope Climb [legless]
18' Single KB OH Lunge Walk (L) (53/35)[80/53]
18' Single KB OH Lunge Walk (R)
400 Meter Run
Rest 1 Minute
The Music is Played by the Mad Man (AMRAP - Rounds)
EMOM - 14 Minutes

even: 20/16 Cal Row
odd: 8 American kB Swings (53/35) + 8 Push Ups
Metcon
Metcon (AMRAP - Rounds)
4 x :35 second Star Planks Holds
- rest as needed

CrossFit

2018-06-15

6/15/18
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
Banded Lunge (hip flexors)
15 Dislocates
10 Overhead Squats
Metcon
Can't Standja (Time)
For Time - 35 Min Cap

100 American KB Swings (53/35)
100 Russian KB Swings

*every rest (KB not in motion), you must run 400 Meters and 10 Burpees over standing KB

CrossFit

2018-06-14

6/14/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds

10 KB Deadlifts
10 Single Arm Goblet Squats (5/5)
5 Scap activations
5 Reach back Toe Touches
Weightlifting
Clean & Jerk Complex #3 (1-1-1-1-1-1-1-1)
1 Clean (squat) + 1 Front Squat (3 sec pause) + 1 Jerk (any style)

*increasing weight
Metcon
Scientific (AMRAP - Rounds)
EMOM - 10 Minutes

4 Hang Squat Cleans + 4 S2OH (95/65)[115/80]
immediately into
Scientific 2.0 (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Hang Clusters (115/85)[135/95]
10 Toes to Bar
BootCamp
BootCamp - HIIT Me with your Best Shot (AMRAP - Rounds)
EMOM - 16 Minutes

Even: 6 Suitcase Lunges, 6 Single KB Goblet Squats (3L/3R)
Odd: 5 Lying Knee Ins, 6 Bicycle Crunches, 7 SLSU
BootCamp - Scientific 2.0 (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

10 DBalls Over Shoulder
10 Knees to Elbows
BootCamp - Scientific (AMRAP - Rounds)
EMOM - 10 Mninutes

:15 Hollow Body Hold + 6 Push Ups

CrossFit

2018-06-13

6/13/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 BB Bent Over Rows
10 Scoops
10 Alternating Push Ups
10 Scap Activations
Weightlifting
Good Mornings (5x7, same weight throughout )
Metcon
AMRAP with a Twist of Lemon (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 C2B Pull Ups [Ring MU]
10 Hang Power Cleans (95/65)[135/95]
Rest: 1 Minute
BootCamp
BootCamp - Crawl Like a Vipor (AMRAP - Rounds)
EMO2M - 18 Minutes

10 Hip Extensions (weighted if possible)
10 Crossover Push Ups
10 Russian Twists (weighted if possible, hip to hip)
10 Speed Skaters
BootCamp - AMRAP With a Twist of Lemon (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Ring Rows/Pull Ups
10 Single KB Deadlifts (FROM MAT)
10 Goblet Squats
100 Meter Run

CrossFit

2018-06-12

6/12/18
Warm-up
Metcon (No Measure)
Warm Up: 3 rds
10 Pause Squats
10 Russian Swings
10 Spidermen
Weightlifting
Back Squat (2x5 @ 80% )
Back Squat (Max Reps @ 80% )
Metcon
I Thought you Weren't Talking Anymore...Starting Now (AMRAP - Rounds)
EMO2M - 18 Minutes

10 Box Jumps (24/20)[30/24]
10 KB Hang Snatches (5/5)(53/35)
10 Wall Ball Shots (20/15)[25/20]
20 Dubs [25 Dubs]
BootCamp
BootCamp - Some Information, Please (Time)
4 Rds for Time - 18 Min Cap

25 Calorie Row
12 Knee To Elbow (6/6) (in plank)
24 Mountain Climbers
36 Bicycle Crunches
I Thought you Weren't Talking Anymore...Starting Now (AMRAP - Rounds)
EMO2M - 18 Minutes

10 Box Jumps (24/20)[30/24]
10 KB Hang Snatches (5/5)(53/35)
10 Wall Ball Shots (20/15)[25/20]
20 Dubs [25 Dubs]

CrossFit

2018-06-11

6/11/18
Warm-up
Metcon (No Measure)
Warm Up:
:30 Pigeon Pose
10 Single Leg Hip Extensions
3 Inchworms
20 OHS
Weightlifting
Snatch Complex 2.0 (1-1-1-1-1-1-1-1)
Power Snatch + Hang Squat Snatch + Full Snatch
16 Min Running Clock
The full snatch should not be touch and go, but rather a full reset.
Metcon
The Daily Daily (Time)
2 Rds for Time - 9 Min Cap

15 DB Squat Cleans (50/35)
12 HSPU [10 Strict]
15 DB Thrusters
12 C2B [Bar MU]
The Daily Daily (Time)
2 Rds for Time - 9 Min Cap

15 DB Squat Cleans (50/35)
12 HSPU [10 Strict]
15 DB Thrusters
12 C2B [Bar MU]
Accessory Work
Metcon (No Measure)
Superset: 3x12
- Dual DB Curls
- Dual DB Front Rack Pistols
BootCamp
BootCamp - The Workout (Time)
For Time - 16 Min Cap
3x25 American KB Swings (:30 rest after each set)

3x20 Goblet Squats w/ pause (:30 rest after each set)

3x15 Burpees (:30 rest after each set)

3x15 Slam Balls (:30 rest after each set)

3x12 Weighted Jumping Lunges (:30 rest after each set)

3x10 Single Arm Russian KB Swings (:30 rest after each set)
The Daily Daily (Time)
2 Rds for Time - 9 Min Cap

15 DB Squat Cleans (50/35)
12 HSPU [10 Strict]
15 DB Thrusters
12 C2B [Bar MU]
BC: 3 Rds for Time - Cap 9 of DB Squat Cleans, HRPU, Thrusters, Ring Rows

CrossFit

2018-06-09

6/9/18
Warm-up
Metcon (No Measure)
Warm Up:
:30 pigeon pose
10 squat pauses
10 jump air squats
10 push ups
Conditioning
Triple 2 (Time)
For Time - 29 Min Cap

2,000 Meter Row
200 Dubs
2 Mile Run
Metcon
Did you Say Abs (Cap 4) (Time)
For Time - no cap

50 Straight Leg Sit Ups
*2 Burpees every :30 seconds

CrossFit

2018-06-08

6/8/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace
8 BB Back Squats (goblet)
8 Bent Over Rows (KB)
8 Strict Press (KB)
Group Development 2.0 (Time)
For Time - 32 Min Cap
With a Partner, complete the following....

100 Wall Balls (20/15)[25/20]
90 Kettlebell Swings (53/35)
80 Butterfly Sit Ups
70 Hand Release Push Ups
60 Pull Ups [C2B]
50 S2OH (95/65)[155/110]
40 Burpee Bar Jump Overs
30 Power Cleans
20 Toes to Bar
10 Ring Dips [post MU]

*When one movement is completed, one partner must run the 200 meter trek (out the front door to Wharton and around to the back door). When your partner arrives at the back door, you may begin work again.
**One partner works at a time/One partner runs at a time.
***Workout begins with a 200M Run
BootCamp
BootCamp - Group Development 2.0 (Time)
For Time - 32 Min Cap
With a Partner, complete the following....

100 Wall Balls (20/15)
90 Russian Kettlebell Swings
80 Butterfly Sit Ups
70 Hand Release Push Ups
60 Ring Rows
50 KB Military Press (l/r=1)
40 Burpees
30 American KB Swings
20 Toes to Bar (Knee Raises)
10 Ring Dips

*When one movement is completed, one partner must run the 200 meter trek (out the front door to Wharton and around to the back door). When your partner arrives at the back door, you may begin work again.
**One partner works at a time/One partner runs at a time.
***Workout begins with a 200M Run
****if working alone, cut the reps in half and complete all the runs!

CrossFit

2018-06-07

6/7/18
Weightlifting
Clean & Jerk Complex #2 (pwr, hang, jerk) (1-1-1-1-1-1-1-1)
With Increasing Weight, complete the following.....

1 Power Clean + 1 Jerk, then immediately complete
1 Hang Squat Clean + 1 Jerk
18 Min
Metcon
Milk Comes from Cows (3 Rounds for reps)
EMOM : 15 Min (Max Reps)

- DBalls Over Shoulder (50/35)
- Hand Stand Push Ups [45# deficit]
- DB Squat Snatches (50/35) (alt)
- Box Jumps (24/20)
- Rest 1 Minute
Milk Comes from Cows (3 Rounds for reps)
EMOM : 15 Min (Max Reps)

- DBalls Over Shoulder (50/35)
- Hand Stand Push Ups [45# deficit]
- DB Squat Snatches (50/35) (alt)
- Box Jumps (24/20)
- Rest 1 Minute
BootCamp
BootCamp - Family Trip (AMRAP - Rounds)
EMO2M - 18 Minutes

6 Squat Presses (DB)
8 Plank Rows (DB) (4/4)
10 Box Jump Overs (hands on box)
12 Step ups with Knee Raise (6/6)

CrossFit

2018-06-06

6/618
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Scoops
:30 Tip over Hamstring Stretch with KB
10 Goblet Pause Squats
10 Russian Swings
Weightlifting
Clean Grip RDL (4x5 @ Same weight)
Metcon
Bodishattva (Time)
5 Rds for Time - 13 Min Cap

10 DB Thrusters (50/35)
10 Burpees Over DB
50 Dubs
Accessory Work
Metcon (Time)
50 Weighted Strict Pull Ups (vest)
*each rest, complete 15 Push Ups
BootCamp
BootCamp - BotCo Company (3 Rounds for reps)
Max Reps

AMRAP - 4 Min of 10 DB Power Cleans & 10 KB Taters
Rest 2 Min

AMRAP - 4 Min of 10 Single DB/KB OHS & 10 Russian Twists (hip to hip)
Rest 2 Min

AMRAP - 4 Min of 10 Single DB/KB OH Lunges & 10 Lateral Jump Overs
BootCamp - Bodishattva (Time)
5 Rds for Time - 13 Min Cap

200 Meter Run
10 Spiderman Push Ups
40 Dubs

CrossFit

2018-06-05

6/5/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
:90 second Row
10 Back Rack Pause Squats
6 T-Push Ups
Weightlifting
Back Squat (2x5 @ 75%)
Back Squat (1 x Max Reps at 75%)
Metcon
Fore (AMRAP - Rounds)
EMOM - 12 Minutes

8 Pull Ups [C2B] +
4 Burpees [24' HSW] +
4 Wall Ball Shots (20/15)[25/20]
Accessory Work
Metcon (No Measure)
Accessory Work: Not For Time
50 GHD sit Ups
50 weighted Pistols
BootCamp
BootCamp - Kingdom Come (Time)
4 Rds for Time - 18 Min Cap

400 Meter Run
20 Double KB Front squats
250 Meter Row
20 Double KB S2OH
Fore (AMRAP - Rounds)
EMOM - 12 Minutes

8 Pull Ups [C2B] +
4 Burpees [24' HSW] +
4 Wall Ball Shots (20/15)[25/20]
Mod: 8 Weighted Single Arm Ring Rows

CrossFit

2018-06-04

6/4/18
Warm-up
Metcon (No Measure)
Warm Up:
5 Hang Power Cleans (KB Deadlifts)
10 Front Squats (Goblet)
15 S2OH (Push Ups)
20 OHS (PVC)
Weightlifting
Snatch + Hang + OHS (1-1-1-1-1-1)
1 Pwr Snatch + 2 Hang Squat + 2 OHS
15 Minutes to Complete
Metcon
This is Not a Rerun (3 Rounds for reps)
AMRAP - 3 Minutes

6 HSPU [4 Strict]
8 Pistols
10 DB Snatches (50/35)
Rest 1 Min

AMRAP - 4 Minutes
Rest 1 Min

AMRAP - 5 Minutes
Accessory Work
Metcon (Weight)
Superset: 4x12
Ring Dips
Alternating Biceps Curls (AHAP)
Metcon (Weight)
Superset: 4x12
Ring Dips
Alternating Biceps Curls (AHAP)
BootCamp
BootCamp - E=MC squared (3 Rounds for reps)
Max Effort :45, Rest :15

- KB Jumping Squats
- Single Arm DB Tri Extensions (behind head, Right)
- Single Arm DB Tri Extensions (behind head, Left)
- Ring Rows
- Sit Ups (any style)
BootCamp - This is Not a Rerun (3 Rounds for reps)
AMRAP - 3 Minutes

6 HRPU
8 Pistols
10 Russian KB Swings
Rest 1 Min

AMRAP - 4 Minutes
Rest 1 Min

AMRAP - 5 Minutes

CrossFit

2018-06-02

6/2/18
Warm-up
CrossFit WarmUp (pvc)
1 Round
20 Shoulder Dislocates (PVC)
20 Around the World (PVC)
20 PVC Torso Twists
20 OH Squats (PVC)
Squat Position while bringing PVC from front to back x 20
20 Walking Lunges
Metcon
Rikki Don't Lose that Number (3 Rounds for reps)
TABATA x 3 - 12 Min

Air Squats
Push Ups
Sit Ups (any style)
Mtn Climbers (l/r=1)
Score total reps for each song
Turkish Get On Up and Down (Weight)
Complete 10 Turkish Get Ups (not for time, but for weight) (5/5)
Peg (AMRAP - Rounds)
EMOM - 8 Minutes

even: 15 Squatted (banded) Face Pulls
odd: 6 Chin Ups + 6 Burpees

CrossFit

2018-06-01

6/1/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
1:00 Min Row
10 Scoops
15 Goblet Squats with pause
10 KB Swings
Metcon
Dirty Work (Time)
4 Rds For Time - 30 Min Cap

4 Power Cleans (115/80)[155/110]
8 Front Squats
12 Push Jerks
16 Back Squats
100 Dubs
25 Burpees Over Bar
BootCamp
BootCamp - Dirty Work (Time)
4 Rds for Time - 30 Min Cap

8 Sumo DL Hi Pulls
10 Am KB Swings
12 Single DB Push Press (12/12)
14 Goblet Squats
100 Dubs (150 singles)
25 Burpees

CrossFit

2018-05-31

5/31/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Scoops
10 Air Squats with a pause
10 Spidermen
10 Strict Pull Ups
Weightlifting
Good Mornings (4x6 (same weight throughout))
Metcon
Babylon Sisters (Time)
4 Rounds for Time - 9 Min Cap

8 Bar Muscle Ups [8 Ring MU]
15 American KB Swings (53/35)[80/53]
Mod: 8 Pull Ups + 8 Toes to Bar
15 Am KB Swings
1000m Row (Time)
Max Effort 1000m Row
BootCamp
BootCamp - This one is for Real (3 Rounds for reps)
AMRAP - 5 Minutes

10 Single Arm Russian Swings
5 Push Ups
10 Mtn Climbers
100 Meter Run

Rest 1 Min

AMRAP - 6 Min

10 Single Arm Thrusters
5 ring Rows
10 Mtn Climbers
100 Meter Run

Rest 1 Min

AMRAP - 7

10 Single Arm Russian Swings
5 Push Ups
10 Mtn Climbers
100 Meter Run
BootCamp - Babylon Sisters (Time)
4 Rds for Time - 9 Min Cap

15 DBalls Over Shoulder
10 Speed Skaters
10 Plank Burpees
1000m Row (Time)
Max Effort 1000m Row

CrossFit

2018-05-30

5/30/18
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 T-Push Ups
:30 second pigeon pose (l/r)
Weightlifting
Front Squat (Heavy Single for the Day )
10 Min
Front Squat (3x3 @ 70% )
Metcon
The Cuervo Gold, the Fine Colombian (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 OHS (105/75)[135/95]
10 Pull Ups [C2B]
10 Hang Power Cleans
Accessory Work
Metcon (Weight)
Superset: 3 Sets alternating movements
GHD Sit Ups x 20
DB Bent Over Rows x 10 x 10
BootCamp
BootCamp- Never Going Back to My Old School (AMRAP - Rounds)
EMOM - 10 Minutes
even: 25 Air Squats
odd: 12 Double KB Front Rack Lunges

EMOM - 10 Minutes
even: 25 Bicycle Crunches (l/r=1)
odd: 10 Supermans + 10 Push Ups
BootCamp - The Cuervo Gold, the Fine Colombian (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Single Arm OHS (KB/DB)
10 KB Sumo Hi Pulls
10 American KB Swings
Accessory Work
Metcon (Weight)
Superset: 3x15
SLSU
Dual KB Bent Over Rows

CrossFit

2018-05-29

5/29/18
Warm-up
Warm Up V
One Round

Childs Pose (10 deep breaths)
Glute Bridge (hold for 30 seconds x 2)
Upper Back Rotation
Couch Stretch (30-45 seconds each side)
10 Walking Lunges
5 Inchworm
Weightlifting
Clean & Jerk Complex #1 (1-1-1-1-1-1-1-1)
Complete 1 Hang Clean (mid thigh) + 1 Hi Hang Clean + 1 Jerk
full squat
Metcon
Sprinters Gold (Time)
For Time - 5 Min Cap

30 Toes to Bar
30 DB Hang Clean & Jerk (50/35)(15/15)
30 DB OH Squats (50/35)(15/15)
Just a Jog (AMRAP - Rounds)
EMOM 10
Evens - 100m Run & 5 wall balls [10 heavy]
Odds - 100m Run & 5 Burpees [10]
BootCamp
BootCamp - Pick This Up and Up (Time)
5 Rds for Time - 18 Min Cap

10 DBalls Over Shoulder
10 Standing Strict Press Wall Ball Toss (height)
20/15 Cal Row
20 Wall Ball Russian Twists
Sprinters Gold (Time)
For Time - 5 Min Cap

30 Toes to Bar
30 DB Hang Clean & Jerk (50/35)(15/15)
30 DB OH Squats (50/35)(15/15)
Just a Jog (AMRAP - Rounds)
EMOM 10
Evens - 100m Run & 5 wall balls [10 heavy]
Odds - 100m Run & 5 Burpees [10]

CrossFit

2018-05-28

5/28/18
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit

2018-05-26

5/26/18
Warm-up
The Players Conditioning (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 KB Hang Snatch (53/35)(5/5)
10 HR Push Ups
10 Toes to Bar

immediately into....
Metcon (No Measure)
Warm Up: 2 Rds
250 Meter Row
:30 seconds of air squats
:30 of Lunges
6 T-Push Ups
The Players Playing (AMRAP - Rounds)
EMOM - 8 Minutes

10 Wall Ball Shots (20/15)[25/20]
6 Pull Ups [Burpee Jumping Pull Ups]

immediately into....
The Players Winning (Time)
3 Rds for Time - 5 Min Cap

15 SLSU
10 DBalls Over The Shoulder (50/30)
15 American KB Swings (53/35)
The Players Get Drunk (Time)
For Time - 9 Min Cap
200 Meter Run
10-8-6-8-10 Hang Squat Snatch (75/55)[95/75]

CrossFit

2018-05-25

5/25/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds with a pvc pipe
10 Hang Power Snatches
10 OHS
10 Behind the Neck Strict Press
10 Lunges with a reverse point
Metcon
Those Shoes are Cool (Time)
For Time - 28 Min Cap

27 DB Thrusters (50/35)
27 DB Snatches (50/35)
15 Weighted Box Step Ups (24/20)
15 Pull Ups [6 Ring MU]

21 DB Thrusters
21 DB Snatches
12 Weighted Box Step Ups
12 Pull ups [6 Ring MU]

15 DB Thrusters
15 DB Snatches
9 Weighted Box Step Ups
9 Pull Ups [6 Ring MU]
BootCamp
BootCamp - Those Shoes are Cool (Time)
For Time - 28 Min Cap

28 Goblet Squat Thrusters
28 American KB Swings
21 KB Front Rack Lunges
400 Meter Run

21 Goblet Squat Thrusters
21 Am KB Swings
18 KB Front Rack Lunges
400 Meter Run

15 Goblet Squat Thrusters
15 Am KB Swings
12 KB Front Rack Lunges
400 Meter Run

12 Goblet Squat Thrusters
12 AM KB Swings
9 KB Front Rack Lunges
400 Meter Run

CrossFit

2018-05-24

5/24/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
3 Walkouts
10 Spidermans
10 Side Step Lunges
5 Stict Pull Ups
Gymnastics
Gymnastics Strength (AMRAP - Rounds)
EMOM - 15 Minutes

- 12 Power Push Ups - 45# plates (max push up set)
- 12 Goblet Squat Pistols (53/35)
- 1 RopeClimb
- HSW (24') [12' down, turn 12' back w/out coming down]
- :30 hollow Body Hold [12 GHD Sit Ups]
Metcon
Say it in the Microphone. I Got a Backup Mic Right Here. (3 Rounds for reps)
With a Partner

AMRAP - 4 Minutes (alternating movements)

- 16/12 Cal Row
- 10 Single DB C&J (50/35) (5/5)
- 8 HSPU [10 45# deficit]

Rest 2

AMRAP - 5 Minutes

Rest 2

AMRAP - 6 Minutes
Accessory Work
Metcon (No Measure)
Superset
3x20 DB Curls
3x10 Split Leg Deadlifts (DB)

CrossFit

2018-05-23

5/23/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
300 Meter Row
10 Paused Goblet Squats
6 T-Push Ups
Weightlifting
Back Squat (1x5 @ 75%, 1x3 @ 85%, 1x1 @ 90%, 1x1 @ 95%, 1x1)
Metcon
Grip and Gutt II (AMRAP - Rounds and Reps)
AMRAP - 4

10 Toes to Bar
10 Straight Leg Sit Ups
Up Up and Away II (Time)
3 Rds for Time - 8 Min Cap

10 Hang Power Cleans (95/65)[155/110]
10 Lateral Jump Overs (l/r=1)
10 Pull Ups [C2B]
BootCamp
BootCamp - Hold That Thought II (Time)
5 Rds for Time - 19 Min Cap

12 Kneeling DB/KB Strict Press (6/6)
15 Butterfly sit Ups
:18 second Hollow Body Hold
:22 second Wall Sit
Grip and Gutt II (AMRAP - Rounds and Reps)
AMRAP - 4

10 Toes to Bar
10 Straight Leg Sit Ups
Bootcamp - Up Up and Away II (Time)
3 Rds for Time - 8 Min Cap

10 American KB Swings
10 Lateral Jump Overs (l/r=2)
10 Ring Rows

CrossFit

2018-05-22

5/22/18
Metcon (No Measure)
Warm Up: 2 Rds
10 Hi Leg Kicks
10 Lateral Leg Kicks
:60 Pigeon (R/L)
8 Spuerman Push Ups
Warm-up
Weightlifting
Strict Press + Push Press + Push Jerk (1 Strict Pr+3 Push Pr+3 Push Jerks @ 70% of PP)
EMO:30 - 6 Minutes

1 Strict Press + 3 Push Press + 3 Push Jerks
8 Min Warm Up
Metcon
Patches O'Houlihan (Time)
For Time - 15 Min Cap

100 Meter Run
1 Bar MU [2 Bar MU]
200 Meter Run
2 Bar MU [4 Bar MU]
300 Meter Run
3 Bar MU [6 Bar MU]
400 Meter Run
4 BAR MU [8 Bar MU]
400 Meter Run
4 Bar MU [8 Bar MU]
300 Meter Run
3 Bar MU [6 Bar MU]
200 Meter Run
2 Bar MU [4 Bar MU]
100 Meter Run
1 Bar MU [2 Bar MU]

*MU must be unbroken or repeat the run and MU's
BootCamp
BootCamp - Quattro (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

10 Wall Ball Russian Twists
10 Wall Ball Sit Ups
20 Mtn Climbers
20 Wall Ball Cleans

rest 1 Min

AMRAP - 6 Minutes

12 Wall Ball Russian Twists
12 Wall Ball Sit Ups
20 Mtn Climbers
20 Wall Ball Cleans

Rest 1 Min

1,000 Meter Row
1000m Row (Time)
Max Effort 1000m Row
Patches O'Houlihan (Time)
For Time - 15 Min Cap

100 Meter Run
1 Bar MU [2 Bar MU]
200 Meter Run
2 Bar MU [4 Bar MU]
300 Meter Run
3 Bar MU [6 Bar MU]
400 Meter Run
4 BAR MU [8 Bar MU]
400 Meter Run
4 Bar MU [8 Bar MU]
300 Meter Run
3 Bar MU [6 Bar MU]
200 Meter Run
2 Bar MU [4 Bar MU]
100 Meter Run
1 Bar MU [2 Bar MU]

*MU must be unbroken or repeat the run and MU's
BC: 10 Jumping Pull Ups

CrossFit

2018-05-21

5/21/18
Warm-up
Metcon (No Measure)
Warm up: 2 Rds
10 Scoops
10 Air Squats
6 T-Push Ups
6 Barbell Bent Over Rows
Weightlifting
Cossack Squats (8x4 increasing weight )
L/R=1
Metcon
Stealing Arias II (Time)
10 Rds for time - 14 Min Cap

5 Hang Power Snatches
6 OHS (95/65)[135/95]
*each round must be unbroken
BootCamp
BootCamp - Elevation (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 KB Goblet squats
10 SLSU
10 Russian KB Swings
20 Wall Ball Russian Twists (20/15)

Rest 1 Minute

AMRAP 9 Minutes

10 Side Step Side Squats (weighted if desired)
10 Bicycle Crunches
10 Double Leg Mtn Climbers
20 Wall Ball Russian Twists (20/15)
Stealing Arias II (Time)
10 Rds for Time - 14 Min Cap

10 KB Hang Snatches (5/5)
6 KB OHS (3/3)
6 Single Arm KB Box Step Ups (3/3)

CrossFit

2018-05-19

5/19/18
Warm-up
Metcon (No Measure)
Warm Up: 2 rds
20 J Jacks
10 Air Squats
5 Push Ups
10 Mountain Climbers
Conditioning
Conditioning Orion (Time)
2 Rds For Time - 15 Min Cap

500/400 Meter Row
200 Meter Run (with wall ball (20/15))
150 Dubs
200 Meter Run (with wall ball (20/15))
Metcon
Cluster Thruster Busters (AMRAP - Rounds)
1-2, 1-3, 1-4, 1-5, 1-6, 1-7, etc....

EMOM: Perform Cluster, then required Thrusters until failure (75/55)[115/80]
Working All The Time (Cap 10) (Time)
Complete 9 reps at each movement, then 8 at each movement, then 7 at each, etc....

Wall Ball Shots (20/15)
ButterFly Sit Ups
HRPU
Jumping Air Squats
Mountain Climbers (l/r=1)

CrossFit

2018-05-18

5/18/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
25 Dubs
10 Squats
6 T-Push Ups
2 Walkouts
Metcon
Grind the Axe (Time)
For Time - 30 Min Cap

50 Overhead Lunges (95/65)[135/95]
30 Hang Clean & Jerks
30 Ring Dips [post MU]
20 Wall Ball Shots (20/15)[25/20]
30 SLSU
30 Front Squats
20 Burpees over the Bar
BootCamp
BootCamp - Grinding the Axe (Time)
For Time - 30 Min Cap

50 Lunges (single DB)
60 Hang Clean & Press (30/30)
50 Box Dips
60 Jumping Air Squats
50 SLSU
60 Single Arm Goblet Squats (30/30)
25 Burpees

CrossFit

2018-05-17

5/17/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 pvc OH Squats
5 Push Ups
10 Single Arm RR
10 Lunges
Strength
Pull Up Strength (AMRAP - Rounds)
15 Min Running Clock

Complete 5 sets of...
3 Stict Pull Ups (3 sec pause at extension & top), then
3 Strict Pull Ups (no pause), then
Max Kipping/BF Pull Ups

*Rx+ - Vest
Metcon
Solid Stone Grown (AMRAP - Rounds)
EMOM - 14 Minutes

even: 8 [12] seated barbell strict press (75/55)
odd: 1 Rope Climb [legless] + 10 American KB Swings (53/35)
BootCamp
BootCamp - He's a Tough Man (Time)
5 Rds For Time - 18 Min Cap

12 Single Arm Russian Swings (alt)
1 Burpee
12 KB Sumo Hi-Pulls
2 Burpees
12 Single Arm KB Squats (6/6)
3 Burpees
12 Ring Rows with KB Press Out at top (6/6)
4 Burpees
BootCamp - Solid Stone Grown (AMRAP - Rounds)
EMOM - 14 Minutes

even: 10 Seated KB/DB Strict Press (5/5) (from floor)
odd: 10 DB/KB Curls (5/5) + 6 Spider man Push Ups (3/3)

CrossFit

2018-05-16

5/16/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 KB Goblet Squats
10 Spidermans
10 Ring Rows
10 pvc OHS (narrow grip)
Weightlifting
Back Squat (2x5 @ 85%)
Back Squat (1x1 @ 95%)
Metcon
This is Exciting (Time)
4 Rds For time - 13 Min Cap

Partner 1: Row 20/15 Calories, then
Partner 2: 15 DBall Squat Cleans (50/30)
then work together to complete 25 Pull Ups
BootCamp
BootCamp - Then, You Wanted MORE (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 SLSU
20 Speed Skaters
20 Shoulder Taps
50 Double Unders
BootCamp - This is Exciting (Time)
4 Rds for Time - 13 Min Cap

Partner 1: 20/15 Cal Row, then
Partner 2: 15 Dballs Squat Cleans , then
both partners work together to complete 25 Ring Rows

CrossFit

2018-05-15

5/15/18
Warm-up
Metcon (No Measure)
Warm Up:
10 Wall Squats
10 Hi Leg Kicks
3 Walkouts
3 Strict Pull Ups
Weightlifting
Good Mornings (6x4 (increasing weight))
Metcon
How's Life on the Red Planet? (3 Rounds for reps)
AMRAP - 3 Min

10 Wall Ball Shots (20/25)[25/20]
10 DB Snatches (50/35) (alt)
10 Burpees Over DB
10 DB Hang Squat Cleans (50/35)

Rest 1 Min
AMRAP - 4 Min

10 Wall Ball Shots (20/15)[25/20]
10 DB Snatches (50/35) (alt)
10 Burpees Over DB
10 DB Hang Squat Cleans (50/35)

Rest 1 Min
AMRAP - 5 Min

10 Wall Ball Shots (20/15)[25/20]
10 DB Snatches (50/35) (alt)
10 Burpees Over DB
10 DB Hang Squat Cleans (50/35)
BootCamp
BootCamp - Friends will be Friends (Time)
For Time - 17 Min Cap

800 Meter Run
800 Meter Row
400 Meter Run
400 Meter Row
then, 5 Rds of
10 AM KB Swings
10 SLSU
10 Russian Twists (1" from floor, do not touch ground)
BootCamp - How's Life on the Red Planet (3 Rounds for reps)
AMRAP - 3 Minutes

10 Wall Ball Shots
10 Single Arm KB Push Press (5/5)
10 Burpees Over KB
10 KB Taters

Rest 1 Min
AMRAP - 4 Minutes

10 Wall Ball Shots
10 Single Arm KB Push Press (5/5)
10 Burpees Over KB
10 KB Taters

Rest 1 Min
AMRAP - 5 Minutes

10 Wall Ball Shots
10 Single Arm KB Push Press (5/5)
10 Burpees Over KB
10 KB Taters

CrossFit

2018-05-14

5/14/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Wall Squats
10 Strict Press (single DB)
5 Walkouts
Weightlifting
Push Press (1x5 @ 80%)
Push Press (1x3 @ 90%)
Push Press (1x1 @ 101%(+))
Metcon
Stealing 'Arias (Time)
5 Rounds for Time - 14 Min Cap

6 Hang Power Snatches
7 OHS (95/65)[135/95]
*each round must be unbroken
BootCamp
BootCamp - Anonymity (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Russian Twists (wall ball)
10 Plank Burpees
100 Meter Sprint

rest 2 Minutes

AMRAP 8 Minutes

10 Wall Ball Sit Ups
20 Mtn Climbers
100 Meter Sprint
BootCamp - Stealing 'Arias (Time)
5 Rds for time - 14 Min Cap

16 (8/8) Single DB Hang Clean & Press
15 Jumping Air Squats
14 American kB Swings

CrossFit

2018-05-12

5/12/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Single Arm KB squats
10 push ups
10 spidermans (alt)
10 Am KB Swings
Conditioning
Save Some Face, You Got One (Time)
4 Rds for Time - 14 Min Cap

200 Meter Farmers Carry (53/35)
10 Goblet Squats
10 Single Arm Russians
10 American KB Swings
10 Burpees Over KB
If there's a shortage of KB's in any class, use DB's for the carry and then share kB's for the work inside.
Metcon
The Offering (Time)
9-12-15 For Time - 10 Min Cap

Hang Power Cleans (75/55)[95/65]
Back Squats
Push Press
BC: KB Taters, Jumping Air Squats, Single KB Push Press, SLSU
The Offering (Time)
9-12-15 For Time - 10 Min Cap

Hang Power Cleans (75/55)[95/65]
Back Squats
Push Press
BC: KB Taters, Jumping Air Squats, Single KB Push Press, SLSU
Plank Max (Time)
Max Plank Hold for Time
Partner Hang and Tank (AMRAP - Reps)
4 Min AMRAP

Partner 1 - Max knees to elbows
Partner 2 - must lock out overhead with KB (choose which side at the beginning of each set. KB down, partner down and vice versa).

CrossFit

2018-05-11

5/11/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Dislocates
10 OHS
10 Lunges with twist
8 strict pull ups
Metcon
Regionals Event 1 - '17 Vest Season Correct Scoring (Time)
For Time - 30 Min Cap

1,200 Meter Run
then, 12 Rds of
4 HSPU
8 C2B Pull Ups
12 Squats
Rx+ in 20lb vest for the entire workout
BootCamp
BootCamp - Regionals Event 1 2017 (Time)
For Time - 30 Min Cap

1,200 Meter Run
then, 12 Rds of
4 HRPU
8 Ring Rows (jumping pull ups)
12 Squats
*in between each movement, complete 1 Slam Ball

CrossFit

2018-05-10

5/10/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
12 Goblet Squats
100 Meter Run
6 slow burpees
Weightlifting
Squat Clean (6 Min Warm Up (running clock))
Squat Clean (E:30 seconds for 7 Minutes @ 75% of 1RM Clean )
Metcon
Tiddly Winks (Time)
4 Rds for Time - 10 Min Cap

6 Bar MU
Single Arm DB OH Lunge Walk 16' (L)(50/35)
15 Wall Ball Shots (20/15)[25/20]
Single Arm DB OH Lunge Walk 16' (R)(50/35)
Scaling option for MU: 6 burpees + 6 pull ups
It’s analytics (AMRAP - Rounds and Reps)
AMRAP - 5 Min

30’ HSW
12 pistols

BC/Scaled:
30/24 Cal Row
12 pistols
BootCamp
BootCamp - Saving Millenium (Time)
3 Rds for Time - 20 Min Cap

20 Box Overs
50 Sit Ups (SL or BF)
20 D-Ball Over Shoulder
20 Box Push Ups

CrossFit

2018-05-09

5/9/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
5 Jumping Ait Squats
10 Lunges
10 Spidermans
5 Ring Rows/Pull Ups
Strength
Strength - Bodyweight (AMRAP - Rounds)
EMOM - 10 Minutes

5 L-Sit Chin Ups [pull ups] + 5 HSPU [strict]
Metcon
Desecration is the Smile on my Face (Time)
4 Rds For Time - 11 Min Cap

18 Thrusters (105/75)[135/95]
18 Hang KB Snatch (9/9)
8 C2B PU
Get Up, Get Up (Time)
For Time

3x15 BF Sit Ups
*rest :30 sec between sets
BootCamp
BootCamp - Bodyweight (AMRAP - Rounds)
EMOM - 10 Min

:20 Hollow Body Hold + 5 Ring Rows + 5 HRPU
Bootcamp - Desecration is the Smile on my Face (Time)
4 Rds - 11 min Cap

18 Goblet Squat Thrusters
12 Burpees
12 American KB Swings
Get Up, Get Up (Time)
For Time

3x15 BF Sit Ups
*rest :30 sec between sets

CrossFit

2018-05-08

5/8/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
10 Wall Squats
5 Push Ups
10 Ring rows
5 Burpees
Weightlifting
Back Squat (2x5 @ 80% )
Back Squat (1x1 @ 90% )
Metcon
Darkest Before Dawn (3 Rounds for reps)
AMRAP - 4 Minutes

20/15 Cal row
20 Wall Ball Shots
20 Pull Ups
20 Burpees
20 Box Jumps
20 Hang Squat Cleans (95/65) [135/95]

Rest 2 Min

AMRAP - 5 Minutes

20/15 Cal row
20 Wall Ball Shots
20 Pull Ups
20 Burpees
20 Box Jumps
20 Hang Squat Cleans (95/65)[135/95]

Rest 2 Min

AMRAP - 6 Minutes

20/15 Cal row
20 Wall Ball Shots
20 Pull Ups
20 Burpees
20 Box Jumps
20 Hang Squat Cleans (95/65)[135/95]
BootCamp
Sideways is a Shape (AMRAP - Rounds)
4 Rds for Pace - 17 min Cap

100 Meter Single KB Carry + 10 Side Bends (2L/2R)
then with time remaining, complete EMOM - 20 Bicycle Crunches + 10 Supermans
BootCamp - Darkest Before Dawn (3 Rounds for reps)
AMRAP - 4, 5 & 6

200 Meter Sprint
20 Wall Ball Shots
20 Ring Rows
20 Burpees
20 SLSU

CrossFit

2018-05-07

5/7/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
30 Dubs
10 Squats
10 Strict Press
Weightlifting
Push Press (2x5 @ 80% )
Push Press (1x1 @ 95% )
Metcon
Aeroplane, Pleasure Spiked with Pain (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

8 alt. DB Snatches (50/35)
8 Burpees Over DB
8 Toes to Bar

*EMOM - complete 5 HSPU
Dark Necessities (Time)
3 rds Time - 5 Min Cap

15 HRPU [25 Push Ups]
5 Pull Ups [2 Legless Rope Climb]
BootCamp
BootCamp - HIIT Me with your Best Shot (AMRAP - Rounds)
EMOM - 16 Minutes

Even: 6 Suitcase Lunges, 6 Single KB Goblet Squats (3L/3R)
Odd: 5 Lying Knee Ins, 6 Bicycle Crunches, 7 SLSU
BootCamp - Aeroplane (AMRAP - Rounds and Reps)
AMRAP - 7 Min

8 DB Snatches
8 Burpees over DB
8 Knee to Elbow

*EMOM - complete 6 single DB Strict Press (3/3)
Dark Necessities (Time)
3 rds Time - 5 Min Cap

15 HRPU [25 Push Ups]
5 Pull Ups [2 Legless Rope Climb]

CrossFit

2018-05-05

5/518
Warm-up
CF Warm Up
2 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Conditioning
Conditioning is for the Birds and 2 Street (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

8 Spiderman Push Ups
10 Cluster Wall Ball Shots (20/15)
12 Toes to Bar
200 Meter Run
Metcon
Saturday Morning Aggression (AMRAP - Rounds)
EMOM: 9 Minutes

10 Single Dumbbell Leg Raises [dual] (50/35)
3 Burpees Over DB
Synchronicity (AMRAP - Reps)
TABATA: 2 Songs (8 Min)

- synchro Burpees
- Relay Wall Ball Sit Ups
burpees only count when completed together. running total for sit ups

CrossFit

2018-05-04

5/4/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
10 Walking Knee Tucks
10 OHS (barbell)
10 Hang Pwr Cleans
10 Thrusters
Metcon
Regional Event 3 2015 Sort Of (Time)
For Time - 30 Min Cap

1 Mile Run [vest]
50 OHS (75/55)[135/95]
100 SLSU
150 Dubs
50 Hang Power Cleans
50 Box Jump Overs (24/20)[Burpee Box Facing]
BootCamp
BootCamp - Regional Event 3 Sort of (Time)
For Time - 30 Min Cap

1 Mile Run
50 Single Arm DB Thrusters (25/25)
100 SLSU
100 Mtn Climbers (lr=1)
50 Russian KB Swings
50 Box Jump Overs

CrossFit

2018-05-03

5/3/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
25 J Jacks
10 Scoops
10 Side Step Lunges
10 Wall Squats
5 Strict Pull Ups
5 Slow Burpees
Metcon
Gimme Gimme Some Speed (AMRAP - Rounds and Reps)
AMRAP - 16Minutes

400 M Run with wall ball (20/15)[25/20]
20 Single Arm DB Hang Clean & Press (50/35)
10 Wall Ball Shots (20/15)[25/20]
Gymnastics
Gymnastic Fitness (Time)
10 Rds for Time - 15 Min Cap

10 Pistols
3 Squat Snatch (95/65)[165/110]
1 Rope Climb
BootCamp - Gymnastics Fitness (Time)
10 Rds for Time - 15 Min Cap

10 Pistols
3 DB Snatches
5 Toes to Bar
8 Criss Cross Push Ups

CrossFit

2018-05-02

5/2/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Scoops
10 Hi Leg Kicks
10 Side Step Lunges
3 Walkouts
6 Strict Pull ups
Weightlifting
Deadlift Weight (Weight)
7-5-3-5-7
lift from the mats and partner up for space.
Metcon
Step Up for Life (Time)
5 Rounds for Time - 10 Min Cap

10 Weighted Step Ups (50/35)(24/20)
10 Pull Ups [C2B]
10 Ring Dips [post MU]
weights cannot rest on the box at any time during the workout
Strength
Metcon (AMRAP - Reps)
Barbell Seated Strict Press: 75/55
3x Max Reps (:90 sec rest between sets)
BootCamp
BootCamp - Start Working Now (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

200 Meter Run
20 Bicycle Crunches
15 Squats
10 Push Ups
5 Ring Rows
Rest :30 seconds
BootCamp - Lunge for Life (Time)
5 Rds for Time - 10 Min Cap

10 KB Front Rack Lunges
10 Sumo DL Hi Pulls (no bounce)
10 Plank Burpees

CrossFit

2018-05-01

5/1/18
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
Banded Lunge (hip flexors)
15 Dislocates
10 Overhead Squats
Weightlifting
Push Press (3x5 @ 75% )
Push Press (1x1 @ 90% )
Metcon
Not Long Enough (AMRAP - Reps)
AMRAP - 14 Minutes

3-3-3, 6-6-6, 9-9-9, 12-12-12, etc.....

Handstand Push Ups [45# deficit]
Hang Clean & Jerk (95/65)[135/95]
Back Squats
BootCamp
BootCamp - Capital Punishment (Time)
2 Rds for Time - 20 Min Cap

800 Meter Run
20 Wall Ball Shots
20 Ring Rows
20 Butterfly Sit Ups
20 Dumbbell Figure 8's (btwn legs)
BootCamp - Not Long Enough (AMRAP - Reps)
AMRAP - 14 Minutes

2-2-2-2, 4-4-4-4, 6-6-6-6, 8-8-8-8 etc....

HRPU
KB Taters
Lunges (weighted if desired)
Mtn Climbers

CrossFit

2018-04-30

4/30/18
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Weightlifting
Back Squat (3x5 @ 75% )
Back Squat (1x1 % 90% )
Metcon
Cleanstigator (AMRAP - Rounds)
EMOM - 8 Minutes

1 Power Clean + 2 Front Squats + 1 Hang Squat Clean + 5 Burpees Over the Bar (105/75)[175/120]
500m Row (Time)
Max Effort 500m Row
BootCamp
BootCamp - Elevation (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 KB Goblet squats
10 SLSU
10 Russian KB Swings
20 Wall Ball Russian Twists (20/15)

Rest 1 Minute

AMRAP 9 Minutes

10 Side Step Side Squats (weighted if desired)
10 Bicycle Crunches
10 Double Leg Mtn Climbers
20 Wall Ball Russian Twists (20/15)
BootCamp - Cleanstigator (AMRAP - Rounds)
EMOM - 8 Minutes

2 Russian KB Swings + 4 American KB Swings + 6 Single Arm Front Squats (3/3) + 5 Burpees
500m Row (Time)
Max Effort 500m Row

CrossFit

2018-04-28

4/28/18
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Metcon
Conditioning is the Bees Knees II (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 Box Facing Burpee Jump Overs (24/20)
12 American KB Swings (53/35)
14 Single Arm Russian KB Swings (alt)
Weightlifting
Cluster Barbell Complex (AMRAP - Rounds)
EMO:90 - 9 Minutes

1 Cluster + 2 Thrusters + 3 Front Squats (95/65)[155/105]
*Please be cautious about placing the weights back down on the floor/DROPS
BootCamp - Barbell Cluster Complex (AMRAP - Rounds)
EMO:90 - 9 Minutes

2 KB Taters + 3 KB Thrusters + 4 KB Goblet Squats (53/35)
Metcon
Metcon (AMRAP - Reps)
TABATA - 4 Min (one song)

- Bicycle Crunches with a pause (1 sec)
- Spiderman Push Ups

CrossFit

2018-04-27

4/27/18
Red Light, Green Light (AMRAP - Reps)
AMRAP - 28 Min (with partner)

Assignment 1 - 400 Meter Run
Assignment 2 - Max Wall Ball Shots (20/15)[25/20]
then switch
Rest 1 Minute

Assignment 1 - 500/400 Meter Row
Assignment 2 - Max DB Snatches (50/35)
then switch
Rest 1 Minute

Assignment 1 - 150 Dubs
Assignment 2 - Max Toes to Bar [ring MU]
then switch
Rest 1 Minute

Assignment 1 - 20 Box Jumps
Assignment 2 - Max Single Arm DB Thrusters (50/35) (alternate every 4 reps)
then switch
Rest 1 Minute
only reps from wall ball, snatch, toes to bar and thrusters count towards score
**you can only accrue reps while assignment 1 is in action

CrossFit

2018-04-26

4/26/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 OHS
10 HPC Power Cleans
10 Stirct Press
10 Hang Snatches
Weightlifting
Snatch (EMOM - 10 Minutes, complete 2 snatches )
Clean and Jerk (EMOM - 10 Minutes, complete 2 C&J's )
Metcon
Gymnastic Long Time (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

16 Pistols
12 HSPU [45# deficit]
8 Box Jump Overs (24/20)[30/24]
4 Pull Ups
2 Rope Climbs [1 Legless + 1 Rope Climb]
BC: Shoulder Taps in lieu of HSPU (inverted or from floor)
BootCamp
BootCamp - Snatch Work (AMRAP - Rounds)
EMOM - 10 Min

6 KB Snatches (alt)
6 Push Ups
BootCamp - Clean & Jerk Work (AMRAP - Rounds)
EMOM - 10 Minutes

6 DB hang clean & jerks
6 Hanging Knee Raises

CrossFit

2018-04-25

4/25/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Strict Press
10 Front Squat
10 Good Mornings
10 Burpees
Weightlifting
Push Press (4x5 @ 75% )
Metcon
The Best all Around (Time)
4 Rounds for Time - 16 Min Cap

25 Pull Ups [C2B]
20 Unbroken OHS
(rd 1 - 75/55)
(rd 2 - 95/65)
(rd 3 - 115/80)
(rd 4 - 135/95)
if you fail, you must complete 5 Burpees and then restart on the OHS
BootCamp
BootCamp - Be That Guy (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Single DB Push Press (5/5)
10 SLSU
12 Single DB Front Squats (6/6)
12 Butterfly Sit Ups
12/10 Cal Row

Rest 2 min

AMRAP - 8 Minutes

10 HRPU
10 Bicycle Crunches
12 Single Arm DB Thrustes (6/6)
12 Flutter Kicks
12/10 Cal Row
BootCamp - The Best All Around (Time)
4 Rds For time - 16 Min Cap

25 Ring Rows
30 Single Arm OHS (DB/KB) (15/15)
100 Meter Run

CrossFit

2018-04-24

4/24/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Scoops
10 Walking Knee Tucks
10 Side Step Lunges
:30 Dead Hang from PU Bar
10 Push Ups
Weightlifting
Good Mornings (5x5 increasing weight (from rack))
Metcon
Are You Ordering Coffee? (Time)
4 Rds for Time - 13 Min Cap

20 Wall Ball Shots (20/15)[25/20]
15 Toes to Bar
200 Meter Run
10 Hang Squat Cleans (105/75)[155/110]
BootCamp
BootCamp - Welcome to the Machine (Time)
5 Rds for Time - 20 Min Cap

30 OH Plate Step Back Lunges
25 Double Under s
20 Plate Sit Ups
15 Push ups
10 American KB Swings
5 Pull Ups
BootCamp - Are You Ordering Coffee? (Time)
4 Rds for Time - 13 Min Cap

20 Wall Ball Shots
15 Knees to Elbows
200 Meter Run
10 KB Taters

CrossFit

2018-04-23

4/23/18
Warm-up
Weightlifting
Back Squat (4x5 @ 70% )
Back Squat (1x1 @ 85% )
Metcon
Belle Town (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

40 Double Unders
8 DB Snatches (50/35) (alt)
8 Burpees Over DB
20 Pull Ups
Rest 2 Min
Belle Town II (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

30 Double Unders
8 DB Snatches
8 Burpees Over DB
10 Pull Ups
BootCamp
BootCamp - We Are the Red Hots (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 Single Arm DB Press (10/10)
10 Ring Rows
10 Box Dips
10 Box Step Ups (Jumps)

rest 2 Min

AMRAP - 8 Minutes

20 DB Goblet Squats
10 Ring Rows
10 Box Knee Ins
10 HRPU
Belle Town (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

40 Double Unders
8 DB Snatches (50/35) (alt)
8 Burpees Over DB
20 Pull Ups
Belle Town II (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

30 Double Unders
8 DB Snatches
8 Burpees Over DB
10 Pull Ups

CrossFit

2018-04-21

4/21/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
10 Straight Lg Toes to Bar
10 BB Strict Press
20 Double Unders
Conditioning
Casey Boy is so Dumb, He Can't Possibly Hear Himself Talk (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

20 Single Arm Russian KB Swings (53/35)
10 Single Arm KB Push Press (53/35)(5/5)
10 Toes to Bar
20 Wall Ball Shots (20/15)
Metcon
Arguing Over Beer? (AMRAP - Reps)
EMOM - 8 Minutes

even: 10 Bottums Up KB Cleans (5/5)
odd: Max Push Ups until :50 seconds
Immediately Check for Abs (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Bicycle Crunches (l/r=1)
10 Running Hi-Knees to Hands (l/r=1)
10 Russian KB Twists (53/35)
*KB can't touch the floor during work

CrossFit

2018-04-20

4/20/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
12 BB OHS
3 Walkouts
12 Bent Over Rows
3 Inchworms
Metcon
Estranged (Time)
For Time - 30 Min Cap

100 Barbell Thrusters (45/35)[75/55]
25 Pull Ups [5 Legless Rope climbs 15']
50 Am KB Swings (53/35)[80/53]
25 Toes to Bar [5 Legless Rope Climbs 15']
100 Dubs
50 Single DB hang Clean & Jerk (50/35)

CrossFit

2018-04-19

4/19/18
Warm-up
Metcon (No Measure)
Warm Up: 400 Meter Jog
3 Walkouts
5 Jumping Air Squats
10 Plank Burpees
10 Side Lunges
Metcon
Sitting Here Enjoying my Coffee (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

12 KB hang Snatch (53/35) (6/6)
12 Pull Ups [C2B]
12/10 Cal Row
Gymnastic Fantastic (Time)
Complete in Any Order - 15 Min Cap

30 Burpee Box Jump Overs (Box Jumps)
20 Strict C2B (20 Strict banded with a pause at the top) [10 Bar MU]
40 Toes thru Rings
30 HSPU (accumulate :90 HS Hold) [200' HSW]

CrossFit

2018-04-18

4/1/8/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 OHS
10 Squatted Dislocates
10 Reach Backs
5 Pull UPs
Weightlifting
Push Press (5x5 @ 70% of 1RM )
from the floor
Metcon
Ladywriter (Time)
5 Rds for Time - 14 Min Cap

20 Pistols
10 Hang Power Cleans (95/65)[145/105]
10 Burpees Over Bar
BootCamp
BootCamp - Merrily Merrily Something or Other (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

15/11 Calorie Row
10 DBalls Over Shoulder
20 Mtn Climbers

Rest 2 Min

AMRAP 8 Minutes

15/11 Calorie Row
20 Bicycle Crunches
10 Sumo DL Hi Pulls (use mat under KB)
BootCamp - Ladywriter (Time)
5 Rds for Time - 14 Min Cap

20 Pistols
15 American KB Swings
10 Burpees Over Bell

CrossFit

2018-04-17

4/17/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
10 Hi Leg Kicks
10 Lateral Leg Kicks
:90 second Light Row
10 Push Ups
10 Pull Ups
Weightlifting
Clean Grip RDL (5x5 (choose heavy weight))
Metcon
Business is Business (AMRAP - Rounds)
EMOM - 10 Minutes

even: 16 Single Arm DB Push Press (8/8)
odd: 5 Toes to Bar + 5 Pull Ups [6 Ring MU]
TABATA - We Dance to One Song and One Song Only (No Measure)
TABATA Style - 4 Min

Alternate between L-Sit Hold from Pull Up Bar and Supermans
BootCamp
BootCamp - The Real Thing (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

500 Meter Row
20 OHS (pvc)
40 Bicycle Crunches
BootCamp - Business is Business (AMRAP - Rounds)
EMOM - 10 Minutes

even: 10 Crossover Push Ups
odd: 5 Knee to elbow + 5 Pull Ups
TABATA - We Dance to One Song and One Song Only (No Measure)
TABATA Style - 4 Min

Alternate between L-Sit Hold from Pull Up Bar and Supermans

CrossFit

2018-04-16

4/16/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Air Squats
10 Side Step Lunges
30' Duck Walk
10 Kips on PU Bar
Weightlifting
Back Squat (5x5 @ 65%)
Back Squat (1x1 @ 80% of 1RM )
Metcon
Another Next New Intelligent Extravaganza (Time)
For Time - 14 Minute Cap

50-40-30-20-10 Double Unders
12 Hang Squat Snatches (75/55)[115/80]
24 SLSU
Accessory Work
Metcon (3 Rounds for reps)
3 Max Sets of HSPU (HS Hold) [45# deficit], with :60 rest between each set
BootCamp
BootCamp - Warrior Crows (Time)
For Time - 18 Min Cap

125 Air Squats [150 Squats]
75 Push Ups [100 Push Ups]
35 Pull Ups [45 Pull Ups]
45 Burpees [60 Burpees]
500 Meter Row [600 Meter Row]
BootCamp - Another New Next Intelligent Extravaganza (Time)
For Time - 14 Min Cap

50-40-30-20-10 Double Unders
12 Single Arm DB Clean & Press (6/6)
24 Sit Ups
Metcon (3 Rounds for time)
3 x Max HS Hold

CrossFit

2018-04-14

4/14/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Mtn Climbers
10 Spidermans
10 Jumping Air Squats
10 Side Step Lunges
Off and On Again (2 Rounds for reps)
2 Rds for Reps

AMRAP - 2 Min
Max SLSU
Rest 1 Min

AMRAP - 2 Min
Max BB Thrusters (45/35)
(BC: Goblet Squat Thrusters)
Rest 1 Min

AMRAP - 2 Min
Max OH Lunges (45/35)
(BC: Single KB OH Lunge switch hands every 6 reps)
Rest 1 Min
Beauty is the Beholder (Time)
3 Rds for Time - 6 Min Cap

12 DB Hang Squat Cleans (50/35)
14 Push Ups
Run N Row (Time)
For Time
400 Meter Run
400 Meter Row
400 Meter Run

CrossFit

2018-04-13

4/13/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
10 Walking Lunge Steps w/ twist
50' Bear Crawl
10 Hi Leg Kicks
50' Scoops
10 Burpees
Metcon
Are You Using my Baby's Now? (Time)
For Time - 30 Min Cap

50/40 Calorie Row
100 Dubs [150 Dubs]
30 Toes to Bar [20 Ring MU]
30 DBalls Over Shoulder (50/30)
400 Meter Run with Wall Ball (20/15)[25/20]
30 DBalls Over Shoulder
30 DB Clean & Jerks (50/35)
100 Dubs [150 Dubs]
50/40 Calorie Row

CrossFit

2018-04-12

4/12/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Supermans
6 Reach Backs
10 OHS
6 Pull Ups
Conditioning
Manmakers (Weight)
18 Min Cap

5x10 Manmakers (50/35)
- between each set, complete 10 Single ARM OHS
Metcon
Great Googly Moogly (Time)
3 Rds for Time - 9 Min Cap

33 Wall Ball Shots (20/15)[25/20]
18 Pull Ups [C2B]
Sit Up, Get Up, Stand Up for Your Right (Time)
75 SLSU
*Every :30, complete 4 Burpees

CrossFit

2018-04-11

4/11/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
Pigeon Pose (1:00)
10 Supermans
10 HPC
10 Strict Press
Weightlifting
Clean Complex #1 (EMOM - 10 Minutes (increasing weight))
EMOM - 10 Minutes
1 Clean (full squat) + 1 Hang Clean (full squat)
Gymnastics
Gymnastic Bongos (AMRAP - Rounds)
EMOM - 12 Minutes
1: 8 Handstand Holds (HSW) [30' HSW]
2: 10 pistols
3: 8 Bar Kips [hips to bar/float] + 3 C2B [BMU]
Metcon
Wake Up in the Morning (AMRAP - Rounds and Reps)
AMRAP - 13 Minutes (partner Waterfall Style)

200/175 Meter Row
75 Dubs
12 SLSU
12 DB front Squats (50/35)
12 Burpees Over DB
BootCamp
BootCamp - Cleaning and Messing Around (AMRAP - Rounds)
EMOM - 10 Minutes
even: 10 DB Clean & Press
odd: 10 Sinlge Arm DB Ring Row & Press (KB/DB)

CrossFit

2018-04-10

4/10/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
300 Meter Row
10 Strict Press
10 Good Mornings
Weightlifting
Push Press (9-7-5-3-1 (increasing weight))
Push Jerk (1x5 @ same weight as 1x1 push press)
Metcon
Born to be Wild (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes
20 Toes to Bar
16 S2OH (115/80([145/105]
12 Back Squats

Rest 2 Minutes

AMRAP - 5 Minutes
16 Toes to Bar
12 S2OH
8 Back Squats

Rest 1 Minute

AMRAP - 3 Minutes
12 Toes to Bar
8 S2OH
4 Back Squats
BootCamp
BootCamp - Give it to Me Now!!!!! (Time)
2 Rds for Time - 9 Min Cap

12 Seated DB Strict Presses
12 Box Jumps
12 Triceps Extenstions (DB)
12 Single DB Overhead Lunges (6/6)
12 Burpees Over Dumbbell

Rest 2 Minutes

2 Rds for Time - 8 Cap

12 DB Curls (alt)
12 DB Push Ups
12 SLSU
12 Box Knee Ins
12 Toe Taps (on DB) (l/r=1)
BootCamp - Born to Be Wild (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes
20 Toes to Bar
16 DB Push Press (8/8)
12 DB Front Squats

Rest 2 Min

AMRAP - 5 Minutes
16 Toes to Bar
12 DB Push Press (6/6)
8 DB Front Squats

Rest 1 Min

AMRAP 3 Minutes
12 Toes to Bar
8 DB Push Press (4/4)
4 DB Front Squats

CrossFit

2018-04-09

4/9/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
6 2-St Shuffles
10 Hi Leg Kicks (linear/lateral)
6 Walkouts
Weightlifting
Back Squat (2x8 @ 75% of 1RM )
Back Squat (1x3 @ 85-90% of 1RM )
Metcon
Philly Sports Town (Time)
4 Rds for Time - 10 Min Cap

10 Burpee Box Jump Overs (facing) (24/20)[30/24]
15 Hang Clusters (95/65)[115/80]
Pull Up Improvement Day 1 (AMRAP - Rounds)
EMOM - 6 Minutes

even: 3 (chin over bar pauses) + 1 slow descent
odd: 5 strict pull ups + 8 biceps curls (50/35) (alt)
BootCamp
BootCamp - Card E.E.O. (Time)
For Time - 19 Min Cap

1,600 Meter Run
1,600 Meter Row
BootCamp - Philly Sports Town (Time)
4 Rds for Time - 10 Min Cap

14 Burpees
10 KB Taters
6 KB Jump Squats
Pull Up Improvement Day 1 (AMRAP - Rounds)
EMOM - 6 Minutes

even: 3 (chin over bar pauses) + 1 slow descent
odd: 5 strict pull ups + 8 biceps curls (50/35) (alt)

CrossFit

2018-04-07

4/7/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 PVC Dislocates
10 Around the Worlds (pvc)
10 OHS
10 Supermans
10 Slow Burpees
Conditioning
Engine Engine #9 (Time)
For Time - 12 Min Cap

21 Back Squats (155/110)[225/150]
400 meter Run
15 Back Squats
200 Meter Run
9 Back Squats
100 Meter Run
Metcon
Manayunk Comp #4 (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes (relay style w/ partner)

8 Toes to Bar
7 DB Snatches (50/35)
6 Burpees Over DB
5 Box Jump Overs (24/20)[30/24]
Starfish Enterprise (AMRAP - Reps)
4 Rds x :50 on/:10 off

Forearm Plank
Hand Plank
Side Plank
Starfish Plank,
then reverse it

Rest 2 Min, complete AMRAP HRPU in 2 Minutes

CrossFit

2018-04-06

4/6/18
Metcon
These are Such Cool Things (Time)
For Time - 28 Min Cap

100 Dubs [150 Dubs]
14 Front Squats (95/65)[135/95]
14 Toes to Bar
75 Dubs [100 Dubs]
14 Front Squats
14 Toes to Bar
50 Dubs [75 Dubs]
14 Front Squats
14 Toes to Bar
25 Dubs [50 Dubs]
14 Front Squats
14 Toes to Bar
BootCamp
BootCamp - These are Such Cool Things (Time)
For Time - 28 Min Cap

100 Dubs
14 Goblet Squats
14 SLSU
14 Side Knee Raises
75 Dubs
14 Goblet Squats
14 SLSU
14 Side knee Raises
50 Dubs
14 Goblet Squats
14 SLSU
14 Side Knee Raises
25 Dubs
14 Goblet Squats
14 SLSU
14 Side Knee Raises
side knee raises = windshield wiper style

CrossFit

2018-04-05

4/5/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
10 Hang Power Cleans
10 Strict Press
10 Good Mornings
10 Hang Snatch
10 OHS
Weightlifting
Power Snatch + OHS + Snatch (EMOM - 10 Minutes )
EMOM - 10 Minutes (increasing weight)
Gymnastics
The Sultans of Gymnastics (AMRAP - Rounds)
EMOM - 12 Minutes (3 Rds)

Min 1 - 1 Rope Climb [1 Legless + 1 RC]
MIn 2 - 9 Ring Dips [4 Bar MU]
Min 3 - 10 Toes thru Rings [5 Ring MU]
Min 4 - 8 Kick Ups to HS position [30' HSW]
Metcon
Straight Filthy (AMRAP - Rounds and Reps)
AMRAP - 7 Mintues

14 Single DB Clean & Press (50/35)
12 Pull Ups [C2B]
10 Burpees Over DB

CrossFit

2018-04-04

4/4/18
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd
1:00 Light Row
3 Inchworms
10 OH Lunges
10 Leg Kicks/Lateral
Weightlifting
Dumbbell Floor Press (3x8 )
Dumbbell Floor Press
Put weight in comment section
Dumbbell Floor Press (Max Set @ 50/35)
Dumbbell Floor Press
Metcon
Options upon None (AMRAP - Rounds)
EMOM - 16 Minutes

even: 10 Pistols + 6 Split Legged Deadlifts (50/35)
odd: 10 HSPU [45# deficit]
BootCamp - The Swing Town (AMRAP - Rounds and Reps)
ARMAP - 8 Minutes

12 Crossover Push Ups
12 Mtn Climbers (l/r=1)
12 Cocoons
12 Bicycle Crunches (l/r=1)
12 Single Arm Russian Swings (6/6)

AMRAP - 4 Minutes

2 Wall Walks
8 Jumping Air Squats
16 Speed Skaters (l/r=2)

AMRAP - 8 Minutes
Same as first 8 Minutes
BootCamp
BootCamp - Options Upon None (AMRAP - Rounds)
EMOM - 16 Minutes

even: 10 pistols + 6 split Legged Deadlifts
odd: 10 ab wheel rollouts

CrossFit

2018-04-03

4/3/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Dislocates
10 OHS
10 Reach Backs
:30 Handstand Hold
:30 Wall Squats
Metcon
You're the Ass-Man (Time)
For Time - 15 Min Cap

400 Meter Run
20 Pull Ups [C2B]
20 Single Arm DB Push Press (10/10)(50/35)
30 Hang Clean & jerk (75/55)[135/95]
20 Single Arm DB Push Press
20 Pull Ups [C2B]
400 Meter Run
Weightlifting
Push Press (12-10-8-6-4)
Push Jerk (1x10 @ heavy 4 Push Press)
BootCamp
BootCamp - You're the Ass-Man (Time)
For Time - 15 Min Cap

400 Meter Run
20 Ring Rows (pull ups)
20 HRPU
30 D-Balls Over Shoulder
20 HRPU
20 Ring Rows
400 Meter Run
BootCamp - Romeo and Juliet (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 Single KB OH Lunge (6/6)
12 KB Hi Jumps
12 American KB Swings
12 Russian Twists (1" above floor)

Rest 1 Minute

AMRAP - 8 Minutes

12 Single KB Thrusters (6/6)
12 Single Arm Russian Swings
12 American KB Swings
12 Russian Twists (1' above floor)

CrossFit

2018-04-02

4/2/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
6 2-St Shuffles
6 Squatted Thoracic Spine Extensions
6 Squatted Thoracic Rotations (3/3)
10 Overhead Squats
6 Strict Pull Ups
Weightlifting
Back Squat (3x8 @ 70% )
Back Squat (1x3 @ 80-85% )
Metcon
Right Across the River (AMRAP - Rounds and Reps)
AMRAP - 12 Min

12 DB Snatches (50/35)[squat]
15 SLSU [5 Ring MU]
30 Double Unders
Accessory Work
Metcon (Weight)
Superset: 3x8
DB Front Squat
GHD Sit Ups
BootCamp
BootCamp - Texas Hold 'Em (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes

2 Rounds
10 Ring Rows
5 Burpees

rest :30 seconds

2 Rounds
10 Double Unders (30 Singles)
10 Mountain Climbers (l/r=1)

rest :30 seconds

2 Rounds
10 Flutter Kicks (l/r=1)
:30 sec plank hold

rest :30 seconds (then back to the top)
BootCamp - Right Across the River (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

12 DB Snatches
15 SLSU
30 Double Unders

CrossFit

2018-03-31

3/31/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Spidermans (alt)
8 Air Squats
6 Slow Burpees
4 Pull Ups
2 Box Jumps
Conditioning
Conditioning - Living the Dream (AMRAP - Reps)
AMRAP - 12 Minutes (3 Rds)

:45 @ each station, :15 rest

Station 1: Cal Row
Station 2: Pull Ups [Strict]
Station 3: DB Front Squats (50/35)
Station 4: Box Jumps (24/20)
Metcon
My Will is Well (No Measure)
Superset: 3x10 (11 Min Cap)

Alternating DB Curls (50/35) (20 total)
Russian Twists to 1" above floor (53/35)
Ring Push Ups
Call out my Name (Time)
For Time - 10 Min Cap

21-15-9-6

Hi Wall Ball Shots (11/10) (20/15)[25/20]
Bicycle Crunches (l/r=1)

CrossFit

2018-03-30

3/30/18
Warm-up
Metcon (No Measure)
2 Rds for Pace
10 Spidermans
10 Reaach Back Toe Touches
10 Wall Squats
10 Sit Ups (any style)
Metcon
Tigey the Adventure Tiger (Time)
2 Rds For Time - 30 Min Cap

30 DBalls over Shoulder (50/30)
30 Bar Facing Burpees
30 Power Cleans (135/95)
30 OHS (135/95)
30 Single arm Hang DB Clean & Press (50/35)
BootCamp
BootCamp - Tigey the Adventure Tiger (Time)
2 Rds for Time - 30 Min Cap

30 DBalls over Shoulder
30 Plank Burpees
30 KB High Jumps
30 Single DB Hang Clean & Press
30 SLSU
30 Spiderman Push Ups

CrossFit

2018-03-29

3/29/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
5 2-Street Shuffles
3 Walkouts
5 Hi Leg Kicks/Lateral Leg Kicks
3 Pull Ups
Weightlifting
Floor Press (4x10 (increasing weight))
10 Min Running clock
Gymnastics
Gymnastics Tambourine (Time)
For Time - 14 Min Cap (any order)

12 Rope Climbs (24 Jump & Connects)
200' HSW (Shoulder Taps (Box or Wall))
24 Weighted Kipping Pull Ups
24 Toes Thru Rings
24 GHD Sit Ups
Metcon
I Wanna Be Like Mike (AMRAP - Rounds)
EMOM - 12 Minutes

even: 10 Box Jumps (24/20)[30/24]
odd: 10 Toes to Bar [5 Bar MU]

CrossFit

2018-03-28

3/28/18
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
10 Good Mornings
10 Behind the Neck Thrusters
10 Strict Pull Ups
Weightlifting
Bent Over Row (5x5 (AHAP))
not increasing weight
Metcon
So Many Time (Time)
10 Rounds for Time - 15 Min Cap

20 Double Unders [30 Dubs]
10 Dumbbell Thrusters (50/35)
BootCamp
BootCamp - Gangstas from Compton (AMRAP - Reps)
AMRAP - 8 Minutes (2 Rounds)

:30 Max Ring Rows
:30 Rest
:30 Max DBalls over Shoulder (R)
:30 Rest
:30 Max Russian KB Swings (L)
:30 Rest
:30 Max Ring Rows
:30 Rest
BootCamp - The only Gangsta From Compton (AMRAP - Reps)
AMRAP - 8 Minutes (2 Rounds)

:30 Max Push Ups
:30 Rest
:30 Max Plank Burpees
:30 Rest
:30 Max SLSU
:30 Rest
:30 Max Butterfly Sit Ups
:30 Rest

CrossFit

2018-03-27

3/27/18
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
10 Air Squats
10 Step Back Lunges
5 Burpees
5 Strict Pull Ups
Weightlifting
Back Squat (4x8 @ 65% of 1RM )
Back Squat (1x3 @ 80% of 1RM )
Metcon
Guitar on the MTV (AMRAP - Rounds)
EMOM - 13 Minutes

6 Hang Power Clean & Jerk (75/55)[115/80]
6 DB Snatches (50/35) [squat]
BootCamp
BootCamp - Total Living (Time)
For Time - 10 Min Cap

25 Squatted Face Pulls (1 sec pause)
25 Push Ups
30 Step Back Lunges
30 Ring Rows
35 Jumping Air Squats
35 SLSU
40 Box Step Ups
40 Box Dips

Rest 2 Min
BootCamp - Total Living 2 (AMRAP - Reps)
For Time - 8 Min Cap

1 Mile Run
*with time remaining, complete AMRAP Burpee Wall Balls (20/15)
BootCamp - Guitar on the MTV (AMRAP - Rounds)
EMOM - 13 Minutes

even: 6 KB Taters, 6 DB/KB Snatches
odd: 12 Mountain Climbers (l/r=1), 6 DB/KB Snatches

CrossFit

2018-03-26