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

Wod/Blog

CrossFit

2017-06-24

6/24/17
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
CON-DITION-ING (AMRAP - Reps)
AMRAP - 8 Minutes

10 Russian Twists (25/15)(l/r=1)
15 Bicycle Crunches (l/r=1)
20 Russian KB Swings
then immediately into.....

EMOM - 8 Minutes

10 Wall Ball Shots (20/15)[25/20]
6 HRPU [burpee pull ups]
then immediately into...

AMRAP - 7 Minutes

5 Burpees
10 Mtn Climbers (l/r=1)
15 Hollow Body Knee Raises [T2B]
then immediately into....

4 Rds For Time - Cap 7

12 American KB Swings (53/35)[80/53]
12 KB Goblet Squat Thrusters (53/35)[80/53]
12 Single arm KB Squats (6l/6r)
Cluster (Find your 1 RM Cluster with a 7 Min Running Clock)
1 Rep Max Cluster (7 Min running clock)

CrossFit

2017-06-23

6/23/17
Warm-up
Metcon (No Measure)
2 Rounds - 5-10-15
Am KB Swings
Pull Ups
Squats
then
20 OH Squats
Crazy Grip for the Win (Time)
For Time - 30 in Cap

50 Calorie Row
40 Double Wall Ball Shots (20/15)
30 Power Snatches (95/65)
20 Hang Squat Cleans (135/95)
10 Bar Muscle Ups
*EMO2M, you must complete 1 C&J with the weight that's on the bar at that time
Heat 2 will begin at (or around Min 6)
start with the row and only one weight change during the workout
BootCamp - Crazy Grip for the Win (Time)
For Time - 30 Min Cap

50 Calorie Row
40 Burpees
30 American KB Swings
20 KB Taters
10 Jumping Pull Ups
20 KB Taters
30 American kB Swings
40 Wall Ball Shots
50 Calorie Row

CrossFit

2017-06-22

6/22/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace
:60 Dubs
:30 Front squats
:30 Push Press
:30 Good Mornings
:30 Behind the Neck Thrusters
Weightlifting
Complex #1 - DL, Clean, Front Squat, S2OH (8-10 Sets of increasing weight)
Deadlift + Hang Squat Clean + Front Squat + S2OH
Metcon
Go Fast, Turn Right (Time)
3 Rds For Time - 17 Min Cap

800 Meter Run
16 Thrusters (95/65)[115/80]
BootCamp
BootCamp - Kettlebell Delight (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Bent Over Rows (5/5)
10 KB Sidestep swings
10 KB Single Arm Goblet Squats (5/5)
10 KB Deadlifts
10 KB Goblet Box Step Ups (5/5)
20 Bicycle Crunches
Go Fast, Turn Right (Time)
3 Rds For Time - 17 Min Cap

800 Meter Run
16 Thrusters (95/65)[115/80]
BC: Goblet Squat Thrusters

CrossFit

2017-06-21

6/21/17
Warm-up
Metcon (No Measure)
Warm Up:
1:00 Banded Shoulder Distraction (1:00 each side)
1:00 Butterfly Stretch
1:00 Straddle Pose
1:00 Couch Stretch
20 Overhead Squats
(8 Min Max warm-up)
Weightlifting
Snatch Balance + OHS (EMO2M - 20 Minutes with increasing weight )
1 Snatch Balance + 2 OHS
Metcon
Dragon Boat Partner (AMRAP - Reps)
EMOM - 6 Minutes

even: Max Calorie Row (partner 1)
odd: Max Burpees (partner 2)
rest 1 Minute

EMOM - 6 Minutes
even: Max Burpees (partner 1)
odd: Max Burpees (partner 2)
13 total minutes (including rest) to gain as many calories and burpees as possible. You canleave the rowing monitor on. Score is total reps combined
BootCamp
BootCamp - Just Blow Down - AMRAP 20 (AMRAP - Rounds and Reps)
AMRAP - 20 Min

15 Plank Jacks
10 Hand Plank to Forearm Plank
10 Ring Rows
15 Jumping Air Squats
Dragon Boat Partner (AMRAP - Reps)
EMOM - 6 Minutes

even: Max Calorie Row (partner 1)
odd: Max Burpees (partner 2)
rest 1 Minute

EMOM - 6 Minutes
even: Max Burpees (partner 1)
odd: Max Burpees (partner 2)
Dragon Boat Partner (AMRAP - Reps)
EMOM - 6 Minutes

even: Max Calorie Row (partner 1)
odd: Max Burpees (partner 2)
rest 1 Minute

EMOM - 6 Minutes
even: Max Burpees (partner 1)
odd: Max Burpees (partner 2)

CrossFit

2017-06-20

6/20/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace
5 Strict Pull Ups
10 Push Ups
15 Air Squats
:30 second samson on each side (1:00 total)
Weightlifting
Back Squat (3@70%, 2@75%, 1@80%, 3@75%, 2@80%, 1@85/90/95/101%)
30 Minutes
Metcon
Deluxe Edition (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

45 Double Unders
12 Power Snatches (95/65)[115/80]
10 Overhead Squats
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
BootCamp
BootCamp - Deluxe Edition (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

40 Toes Taps (on wall ball)
15 American KB Swings
10 Single ARm OH Squats (5L/5R)

CrossFit

2017-06-19

6/19/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace
10 Air Squats
10 Slow Burpees
10 Sit Ups
10 Scap Activations
Weightlifting
Clean and Jerk (10 Min Warm Up, then EMOM 10 - 1 C&J @80% of 1 RM )
overall 1 RM, not todays warm up
Metcon
2 Street Mule (Time)
21-15-9 - For Time (14 Min Cap)

Deadlifts (95/65)[135/95]
S2OH
Burpees Over Bar
1 Min Rest before Pull Ups
Pull-ups (1 Min Max Strict Pull Ups )
BootCamp
BootCamp - Ridiculousness is Me (AMRAP - Rounds)
EMO2M - 20 Minutes

100 Meter Run
20 Dubs (35 singles)
3 Wall Walks
BootCamp - 2 Street Mule (Time)
27-21-15 For Time (14 Min Cap)

Single KB Deadlifts
Single KB Push Press (l/r=2)
Plank Burpees

CrossFit

2017-06-17

6/17/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
200 Meter Run
5 Pull Ups (strict)
10 Push Ups
15 Squats
Examination Room - (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

100 Meter Run
5 Hang Power Cleans (95//65)
10 Butterfly Sit Ups
15 Jumping Air Squats
:20 Second Plank Hold
BC: 10 Russian Swings
Conditioning
Did you Say Abs (Cap 4) (Time)
For Time - 4 Minutes

50 Straight Leg Sit Ups
*2 Burpees every :30 seconds
Push Up Sally Up (Time)
Push Ups to Bring Sally Up

CrossFit

2017-06-16

6/16/17
Warm-up
Metcon (No Measure)
Warm Up:
1:00 Couch Stretch (l/r)
2:00 Straddle Pose
10 2-Street Shuffles
10 Burpees
10 Pull Ups
Metcon
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]
The KB cannot touch your body. If it touches your body at any point during the carry, you must rest for a 10 count.
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

2017-06-15

6/15/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

10 Air Squats
10 Mtn Climbers
10 Strict Pull Ups
10 Sit Ups
10 Side Lunges
Complex #5 (8-10 sets of increasing weight )
8-10 sets of increasing weight

2 Deadlifts + 2 Touch-n-Go Squat Clean + 1 Jerk
2 handstand walk laps around 1 mat (rectangle) between each round.
No Handstand walk? :20 handstand hold
Hello, Is It Me Who Should do This? (Time)
6 Rds For Time - 12 Min Cap

12 Thrusters (95/65)
10 Pull Ups
6 Toes to Bar
BootCamp
BootCamp - Gina's Manic Monday (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Box Step Ups
10 Ring Rows
20 Russian KB Swings
10 Push Ups
20 Knee Raises
10 Prison Style Lunges
BootCamp - Hello, Is it me who Should do This? (Time)
6 Rds for Time - 12 Min Cap

12 KB Goblet Squat Thrusters
100 Meter Run
10 Lying Knee Ins

CrossFit

2017-06-14

6/14/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds
5 Power Cleans
5 Front Squats
5 Strict Press
5 Back Squats
5 Sots Press
Preparation is the key to success!
Snatch (EMOM - 10, 1 Sn Pull + 1 Snatch, EMO2M - 10 incr..)
EMOM 10 - 1 Pull + 1 Snatch
EMO2M 10 - 1 Pull + 1 Snatch
*these do not have to be touch-n-go and should remain increasing weight the entire time.
*do not break the elbows too much on the pull. slight elbow bend and pull the bar back consistently
Brovado - EMOM 7 (AMRAP - Rounds)
EMOM - 7 Minutes

Min 1 - 8 Hang Squat Cleans, 2 Jerks
Min 2 - 7 Hang Squat Cleans, 3 Jerks
Min 3 - 6 Hang Squat Cleans, 4 Jerks
Min 4 - 5 Hang Squat Cleans, 5 Jerks
Min 5 - 4 Hang Squat Cleans, 6 Jerks
Min 6 - 3 Hang Squat Cleans, 7 Jerks
Min 7 - 2 Hang Squat Cleans, 8 Jerks
Rx+ - 135/95
Rx - 100/70
Metcon (No Measure)
AMRAP - 4 Minutes

your choice of GOAT work for a gymnastic movement
use your coach!!!
BootCamp
BootCamp - Philadephian (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Double Leg Mtn. Climbers
10 Jumping Lunges
20 Russian Twists
20 V-Up Toe Touches
:30 second wall sit
Brovado - EMOM 7 (AMRAP - Rounds)
EMOM - 7 Minutes

Min 1 - 8 Hang Squat Cleans, 2 Jerks
Min 2 - 7 Hang Squat Cleans, 3 Jerks
Min 3 - 6 Hang Squat Cleans, 4 Jerks
Min 4 - 5 Hang Squat Cleans, 5 Jerks
Min 5 - 4 Hang Squat Cleans, 6 Jerks
Min 6 - 3 Hang Squat Cleans, 7 Jerks
Min 7 - 2 Hang Squat Cleans, 8 Jerks
BootCamp - American KB Swings & HRPU

CrossFit

2017-06-13

6/13/17
Warm-up
Metcon (No Measure)
1:00 Banded Shoulder Distraction
1:00 Pigeon pose
1:00 Couch Stretch
10 Scap Activations
Weightlifting
Back Squat (4@80%, 2@85%, 1@90%, 4@85%, 2@90%, 1@95%)
Metcon
Lurong High Fives Workout #1 - Level 3 (AMRAP - Rounds and Reps)
12 Minute Double AMRAP

5 Minute AMRAP of
10 Power Snatches (95/65)
10 Box Jumps (24/20)

Rest from 5-7 Minutes, then

5 Min AMRAP of Minute
10 OHS (95/65)
10 Box Jumps
7pm is reserved for anyone who is signed up for the LuRing challenge. We will not complete the squats, but instead will warm up and prepare heats so we can score each others workouts!
BootCamp
BootCamp - All or Nothing (AMRAP - Rounds and Reps)
6 Min AMRAP
25 Double Unders
10 Single KB Deadlifts

EMO2M - 14 Minutes
20 Bicycle Crunches
20 Single Arm Russian KB Swings (10/10)
10 Push Ups
BootCamp - Lurong High Fives (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Slam Balls
10 Jumping Air Squats

then rest 2 Minutes (5-7)

AMRAP - 5 Minutes

10 D-Balls over Shoulder
10 Burpees

CrossFit

2017-06-12

6/12/17
Warm-up
Metcon (No Measure)
Warm Up:
25 Jumping Jacks
20 Spidermans
15 BB Thrusters
10 Stiff Legged Deadlifts
5 Jumping Air Squats
Clean & Jerk #9
Min 1 - 8 Squat Cleans
Min 2 - 8 Jerks
Min 3 - 6 Cleans
Min 4 - 6 Jerks
Min 5 - 4 Cleans
Min 6 - 4 Jerks
Min 7 - 2 Clean s
Min 8 - 2 Jerks
Min 9 - REST
Min 10-14 (EMO2M)(3 Sets) build to a heavy clean & jerk for the day. This does not need to be your 1RM
Creating Bliss is a Personal Thing (Time)
For Time - 21-15-9 (12 Min Cap)

Power Cleans (95/65)[135/95]
Wall Ball Shots (20/15)[25/20]
Bar Facing Burpees
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 - Creating Bliss is a Personal Thing (Time)
For Time- 21-15-9 (12 Min Cap)

AM KB Swings
Wall Ball Shots
Ring Rows
Burpees

CrossFit

2017-06-10

6/10/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Air Squats
10 Side Lunges
10 Push Aways
10 Ring Rows
Conditioning
Trust Me, I'm a........ (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Plank Burpees
5 Push Ups [Strict HSPU]
10 Am KB Swings (53/35) [80/53]
5 Vertical Crunches
10 Plate OH Squats (25/15) [45/25]
5 Jumping Air Squats [10 pistols]
10 Mtn Climbers [10 Burpees]
50 Foot Side Shuffle (25/25) [Handstand walk]
stay low on the shuffle. move in a single file fashion
There's no Crying in Baseball (AMRAP - Rounds)
EMO2M - 12 Min

12 Kneeling Shoulder Press (53/35)(50/35)
15 SLSU
Metcon (AMRAP - Reps)
AMRAP 2 Minutes

Strict Pull Ups
BC: Ring Rows with 2 Second pause at the top

CrossFit

2017-06-09

6/9/17
Warm-up
Metcon (No Measure)
Active Warm Up: For Pace
20 Jumping Jacks
10 Burpees
10 Samson Lunges
10 Wall Ball Shots
5 Toes to Bar
A Workout from a Warm Place called HELL (Time)
For Time - 30 Min Cap

20 Hang Squat Snatches (75/55)[95/65]
30 Double Unders
20 Thrusters
30 Double Unders
20 Toes to Bar [15 Mar MU]
30 Burpees over bar
20 Suitcase Box Step Ups (50/35)
30 Burpees over bar
20 HSPU
BootCamp
BootCamp - A Workout from a Warm Place Called HELL (Time)
For Time - 30 Min Cap

20 American KB Swings
30 Dubs (50 singles)
20 Goblet Squat Thrusters
30 Dubs (50 singles)
20 Hanging Stairclimbers (l/r=1)
30 Burpees
20 Suitcase Box Step Ups
30 Burpees
20 Ring Dips
30 Jumping Air Squats
800 Meter Run

CrossFit

2017-06-08

6/8/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds
5 power Cleans
5 Front Squats
5 Strict Press
5 Back Squats
5 Good Mornings
Weightlifting
Complex #4 (8-10 sets of increasing weight )
8-10 Sets of increasing weight

2 Power Cleans + 1 Deadlift + 2 Squat Cleans + 1 Jerk
Metcon
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]
work with a partner (alternating movements) to complete as many rounds as possible.
Rx - 95/65
BootCamp Oh the Humanity II (AMRAP - Rounds)
EMO2M - 18 Minutes

Rd 1 -
100 Meter Run
12 Burpees

Rd 2 -
10 Toes to J- Hooks
200 Meter Run

Rd 3 -
10 Burpees
10 Hanging Knee Raises
BootCamp
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 Jumping Air Squats
*if working with a partner, alternate movements and add 30 dubs to the end of each round

CrossFit

2017-06-07

6/7/17
Warm-up
Metcon (No Measure)
Warm Up:
10 Air Squats
10 Buprees
3 Rds: 5 Muscle Snatch, 5 Overhead Squats, 5 Snatch Balance
Weightlifting
Snatch (2@75%, 2@80%, 1@85%, 1@90%, 3@95%)
No touch-n-go
Metcon
Do it with Grace (Cap 13) (Time)
3 Rds For Time - 13 Min Cap

10 Clean & Jerks (135/95)[155/105]
10 Toes to Bar
10 Pistols
SLSU (AMRAP - Reps)
AMRAP - 2 Minutes

Straight Leg Sit Ups
BootCamp
BootCamp - Slim Game (3 Rounds for reps)
3 Rds MAX Effort - at each station

- Double Unders (:90)
- Air Squats (:90)
- Overhead Lunges (:30)
- Vertical Leg Crunch (:30)
- Flutter Kicks (:30)
- Push Ups (:30)
- Rest (1:00)
BootCamp - Do it With Grace (Time)
3 Rds for Time - 13 Min Cap

20 American KB Swings
15 Cocoons
10 Bicycle Crunches
10 Pistols
SLSU (AMRAP - Reps)
AMRAP - 2 Minutes

Straight Leg Sit Ups

CrossFit

2017-06-06

6/6/17
Warm-up
Metcon (No Measure)
Warm Up:
1:00 Banded Shoulder Distraction
1:00 Pigeon Pose
1:00 Couch Stretch
Weightlifting
Back Squat (4@75%, 2@80%, 1@85%, 4@80%, 2@85%, 1@90%)
Metcon
Engine for Life (3 Rounds for reps)
AMRAP - 5 Minutes
600 Meter Run
time remaining, Max Power Snatches (95/65)
rest 1 Minute
AMRAP - 4 Minutes
400 Meter Run
time remaining, Max Thrusters (115/80)
rest 1 Minute
AMRAP - 3 Minutes
200 Meter Run, Max Pull Ups
BootCamp
BootCamp - Personal Donations (AMRAP - Rounds)
EMOM - 5 Rds

- 15 KB Deadlifts
- 8 Ring Fallouts
- 15 Lying Knee Ins
- 8 Kettlebell Taters
BootCamp - Engine for Life (3 Rounds for reps)
AMRAP - 5 Min
600 Meter Run
with time remaining, Max One Arm KB Swings
rest 1 Min
AMRAP - 4 Min
400 Meter Run
with time remaining, Max Goblet Squat Thrusters
rest 1 Min
AMRAP - 3 Min
200 Meter Run
with time remaining, Max SLSU

CrossFit

2017-06-05

6/5/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace
20 Jumping Jacks
15 Air Squats
10 Sit Ups
5 Walk Outs
Weightlifting
Clean + S2OH complex #8 (EMOM - 10 Minutes )
EMOM - 10 Minutes

Even: 3 Cleans (any style)
Odd: 2 Split Jerks

Min 1&2: 50%
Min 3&4: 60%
Min 5&6: 65%
Min 7&8: 70%
Min 9&10: 80% of 1RM clean
6 Min Warm Up (16 Min Total)
Metcon
Lurong Workout #4 (AMRAP - Reps)
AMRAP - 12 Minutes

30 Calorie Row
then, 2 Rds of
5 Pull Ups
10 HRPU
15 Air Squats
Level 2 - 5 Jumping PU, 10 Push Ups, 15 Air Squats
Level 1 - 5 Ring Rows, 10 Kneeling HRPU, 15 Air Squats
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 SLSU
:30 sec plank hold

rest :30 seconds (then back to the top)
Lurong Workout #4 (AMRAP - Reps)
AMRAP - 12 Minutes

30 Calorie Row
then, 2 Rds of
5 Pull Ups
10 HRPU
15 Air Squats

CrossFit

2017-06-03

6/3/17
Metcon (No Measure)
3 Rds for Pace

5 Walkouts
5 Mtn Climbers
5 Scap activations
Conditioning
Conditioning is Smooth (AMRAP 15) (AMRAP - Rounds and Reps)
ARMAP - 15 Minutes

20 Reverse Lunges (l/r=1)
20 Mountain Climbers (l/r=1)
20 Ring Rows [8 strict pull ups]
20 Butterfly Sit Ups
20 Plate Jump Overs (l/r=1)(45#/15#)
100 Meter Run
Self Expression (Cap 13) (Time)
For Time - 13 Min Cap

80-60-40-20 Air Squats
40-30-20-10 Wall Ball Sit Ups
20-15-10-5 HandStand Push Ups (HRPU)
Max Plank Hold (Time)
Max Plank Hold for Time
complete burpees until the final athlete breaks. Score your plank

CrossFit

2017-06-02

6/2/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds with empty barbell
5 Strict Press
5 Front Squats
5 Thrusters
5 Back Squats
5 Good Mornings
Holy Sh!tBalls (Time)
For Time - 40 Min Cap

27 - Wall Balls (20/14)[25/20]
21 - Pull Ups [c2b]
18 - Squat Cleans (135/95)[155/110]
15 - Toes 2 Bar
12 - OverHead Squats (95/60)[155/95]
9 - HSPU
6 - Snatch (squat) (115/60)[155/95]
3 - Muscle Ups
6 - Snatch (squat) (115/60)[155/95]
9 - HSPU
12 - OverHead Squats (95/60)[155/95]
15 - Toes 2 Bar
18 - Squat Cleans (135/95)[155/110]
21 - Pull Ups [c2b]
27 Wall Balls (20/14)[25/20]
BootCamp - Holy Sh!tballs (Time)
For time - 40 Min Cap

27 - Wall Ball Shots
21 - Ring Rows
18 - Wall Ball Squat Cleans
15 - Knee Raises
12 - One-arm KB Overhead Squats (l/r=1)
9 - Plate Push Ups
6 - Ring Dips
400 Meter Run
6 - Ring Dips
9 - Plate Push Ups
12 - One-arm KB Overhead Squats
15 - Knee Raises
18 - Wall Ball Squat Cleans
21 - Ring Rows
27 - Wall Ball Shots

CrossFit

2017-06-01

6/1/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds of Barbell
5 Strict Press
5 Front Squats
5 Good Mornings
5 Behind the neck Press
5 Back Squats
5 Stiff Legged Deadlifts
Weightlifting
Complex #3 (8-10 Sets of increasing weight)
8-10 Sets of increasing weight

2 Deadlifts + 1 Touch-n-Go Squat Clean + 1 Front Squat + 1 S2OH
Metcon
Lurong Challenge WOD #3 (AMRAP - Reps)
AMRAP - 10 Minutes

3 Thrusters (95/65)
3 Bar Facing Burpees
30 Dubs
6 Thrusters
6 Bar Facing Burpees
30 Dubs
9 Thrusters
9 Bar Facing Burpees
30 Dubs
*increase by 3 reps each round
Level 3 - (95/65) w/ 30 Dubs
Level 2 - (75/55) w/ 45 singles
Level 1 - (45/35)w/ 45 singles
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 (kb or plate)
-Jumping Air Squats
-Lunges
-Rest
BootCamp - Lurong Challenge #3 (AMRAP - Reps)
AMRAP - 10 Minutes

3 Goblet Squat Thrusters
3 Burpees
30 Dubs (45 Singles)
6 Goblet Squat Thrusters
6 Burpees
30 Dubs (45 Singles)
*increase by 3 each round

CrossFit

2017-05-31

5/31/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace
25 jumping Jacks
10 Lateral Squats
5 Burpees
5 Sit Ups
Weightlifting
Snatch (2@75%, 2@80%, 2@85%, 2@80%, 2@85%, 2@95%)
Metcon
Curious George (EMOM 12) (AMRAP - Rounds)
EMOM - 12 Minutes

Even: 5 Touch-n-Go Clean & Jerks (95/65)[135/95]
Odd: 8 Toes to Bar, 3 HSPU [strict]
Metcon (No Measure)
Strength Credit: 5/31/17
Superset the following couplet
Dumbbell Bench Press (3x12)
Strict Pull Ups (3x6)
BootCamp
BootCamp - Transistor (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders (50 singles)
20 Plate Jumps (2-45# plates)
15 Bicycle Crunches (l/r=1)
10 Scissor Kicks (l/r=1)
5 Push Ups
BootCamp - Curious George (AMRAP - Rounds)
EMOM - 12 Minutes

Even: 10 American KB Swings, 5 Ring Rows
Odd: 5 Toes to J-Hook, 5 Dips (box, ring)

CrossFit

2017-05-30

5/30/17
Warm-up
Metcon (No Measure)
Warm Up: 1 Rd

1:00 Banded Shoulder Distraction (l/r)
1:00 couch stretch (l/r)
1:00 pigeon pose (l/r)
Weightlifting
Back Squat (4@65%, 3@70%, 2@75%, 4@70%, 3@75%, 2@80%, 1@85%)
Metcon
Cheeky Mate (Time)
For Time - 14 Min Cap

2 Rds
50 Double Unders
20 Bar Facing Burpees
20 Sit Ups

then

2 Rds
50 Double Unders
20 Hang Squat Cleans (135/95)
20 Sit Ups
sit ups can be completed any style
no rest between rounds
BootCamp
BootCamp - Life Isn't All Mondays (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Side Squat Lunges
10 Plank Burpees
10 Wall Ball Sit Ups
10 Ring Rows
Rest :30 seconds
BootCamp - Cheeky Mate (Time)
For Time - 14 Min Cap

2 Rds
50 Double Unders
20 Box Dips
20 SLSU

then

2 Rds
50 Double Unders
20 Goblet Squats
20 SLSU

CrossFit

2017-05-29

5/29/17
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

2017-05-27

5/27/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

6 Spidermans
8 Bent Over Rows
10 OHS with 3 second pause at bottom
Conditioning
Conditioning is Not for the Hair (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Plate Sit Ups (45/25)
10 Jumping Lunges (l/r=1)
10 KB Military Press (10 left, 10 right)
10 Cocoons
10 Jumping Air Squats
I Love the Rest (AMRAP - Reps)
AMRAP for Reps

2 Min Max Double Unders
Rest 1 Minute
2 Min Max Burpees
Rest 1 Minute
2 Min Max Russian KB Swings (53/35)
Rest 1 Minute
2 Min Max Wall Ball Shots (20/15)
Timber, I'm Going Down (AMRAP - Rounds)
EMOM - 6 Minutes

Even: 12 Wall Ball Sit Ups
Odd: :40 second plank hold

CrossFit

2017-05-26

5/26/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace
25 Jumping Jacks
20 Air Squats
15 Scap Activations
10 Sit Ups
Group Development (Cap 40) (Time)
For Time - 40 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 (Time)
For Time - 40 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

2017-05-25

5/25/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

1:00 Min Row
:30 Walkouts
:30 Ring Rows
:30 Push Ups
:30 American KB Swings
Weightlifting
Complex #2 (8-10 Rds)
8-10 Rds of increasing weight

Power Clean + Deadlift + Hang Squat Clean + Push Jerk
Metcon
FARTS (EMOM 12) (AMRAP - Rounds)
EMOM - 12 Minutes

Min 1-4
Even: 12 [15] Thrusters (75/55)[95/65]
Odd: 12 [15] Toes to Bar

Min 5-8
Even: 9 [12] Thrusters
Odd: 9 [12] Pull Ups

Min 9-12
Even 6 [9] Thrusters
Odd: 6 [9] C2B Pull Ups
BootCamp
BootCamp - Changes II (4 Rounds for reps)
4 Rds
Max Effort :40 seconds, with :20 rest

- T-Push Ups
- Windshield Wipers (barbell or rig)
- Squats (with med-ball)
- Single Arm OH Lunges (kb, db)
- Bicycle Crunches
BootCamp - Farts (AMRAP - Rounds)
EMOM - 12 Minutes

Min 1-4
Even: 15 Goblet Squat Thrusters
Odd: 15 SLSU

Min 5-8
Even: 12 Goblet Squat Thrusters
Odd: 12 American KB Swings

Min 9-12
Even: 9 Goblet Squat Thrusters
Odd: 9 Burpees

CrossFit

2017-05-24

5/24/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds

:30 T- Push Ups
:30 Air Squats
:30 Sots Press (empty BB)
Weightlifting
Snatch (3@75%, 2@80%, 1@85%, 2@85%, 1@90%, 1@95%)
Metcon
Find Another Slave (Cap 10) (Time)
For Time - 10 Min Cap

21-15-9 Calorie Row, D-Balls Over Shoulder (50/30)
21-15-9 C2B, Burpees, Am KB Swings (53/35)
Complete one 21-15-9 and immediately begin the next
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 - Find Another Slave (Time)
For Time - 10 Min Cap

21-15-9 Suitcase Deadlifts, 200 Meter Run between
21-15-9 Ring Rows (pull ups), Burpees

CrossFit

2017-05-23

5/23/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace
5 Inchworms
5 Strict Pull Ups
10 Air Squats
10 Samson Lunges
Weightlifting
Back Squat (4@75%, 2@80%, 1@85%, 4@80%, 2@85%, 1@90%, 1@95% )
Metcon
Show Me How to Live (Cap 10) (Time)
4 Rds for Time - 10 Min Cap

15 Wall Ball Shots (20/15)[25/20]
15 Toes to Bar
10 Thrusters (95/65)
10 Pull Ups
Metcon (3 Rounds for reps)
3 Unbroken sets of strict Pull Ups [weighted 35/24]
Rest :60 between each set
BootCamp
BootCamp - I Love Loud Music (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

3 Rounds (Buy In)
800 Meter Run
50 Air Squats

then...

AMRAP w/ time remaining

10 Push Ups
10 Sit Ups
BootCamp - Show Me How to Live (Time)
4 Rds for Time - 12 Min Cap

15 Wall Ball Shots
15 Knee Raises (toes to bar)
10 PVC Overhead Squats (tension on the pvc)
10 Ring Rows (jumping pull ups)

CrossFit

2017-05-22

5/22/17
Warm-up
Metcon (No Measure)
Warm UP: 3 Rds for Pace
5 Strict Pull Ups
10 American Kb Swings
15 Air Squats
Weightlifting
Clean + S2OH Complex #7 (Min 11, 12, 13 & 14: 80% )
EMOM - 14 Minutes
Even: 3 Cleans Cleans (any style)
Odds: 3 Push Jerks

Min 1&2: 60%
Min 3&4: 65%
Min 5&6: 70%
Min 7, 8, 9, 10: 75%
Min 11, 12, 13, 14: 80%
Metcon
Lurong #2 TOTAL (AMRAP - Reps)
AMRAP - 8 Minutes

2 Min - Max Deadlifts
1 Min Rest
2 Min -Max Back Squats
1 Min Rest
2 Min Max S2OH
Level 3 - (275/225/185)(175/145/115)
Level 2 - (185/135/95)(115/85/675)
Level 1 - (95/45/45)(65/35/35)
Hanstand Practice (Distance)
0-5:00

Level 1 - Hand Stand Kickovers (to wall)
Level 2 - Hand Stand Hold (use wall to get up)
Level 3 - Max Distance HSW
BootCamp
BootCamp - Body Toning (AMRAP - Rounds)
EMOM - 16 Minutes

Even: 6 Kneeling Banded Pull Downs, 10 Lying Knee Ins, 10 Bicycle Crunches
Odd: 6 Ring Rows, 10 Supermans, 5 Push Ups
hold the pull downs and the supermans for 1 sec at the completion of each movement
BootCamp - Lurong #2 TOTAL (AMRAP - Reps)
AMRAP - 8 Minutes

2 Min - Max KB Deadlifts
1 Min Rest
2 Min - Max Goblet Squats
1 Min Rest
2 Min - Max Single KB Push Press (break up reps L/R however you'd like to maximize output)
Forearm Plank (Time)
Max Forearm Plank Hold until failure.
when you come out of the plank hold, you must complete burpees until the last bootcamp member breaks the plank.

CrossFit

2017-05-20

5/20/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

:30 Lunges
:30 Sit Ups
:30 Glute Bridges (1 sec pause at top)
:30 Burpees
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
I Work Out (EMOM 12) (AMRAP - Rounds)
EMOM - 12 Minutes

1) KB Step Back Lunges (Goblet Style)
2) 12 Push Ups
3) 12 KB Box Step Ups (Goblet Style)
4) :45 Second Plank Hold
(53/35)
Who's Down? (Time)
For Time
100 Meter Run
10 Burpees
100 Meter Run
8 Burpees
100 Meter Run
6 Burpees
100 Meter Run
4 Burpees
100 Meter Run
2 Burpees
100 Meter Run
10 Burpees
burpees to 6" touch

CrossFit

2017-05-19

5/19/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

10 SLSU
10 HRPU
10 Pull Ups/ring Rows
10 Samson Lunges
The Gorillas are on Tour (Time)
For Time - Cap 30

800 Meter Run
50 Shoulder to Overhead (95/65)
40 Pull Ups
30 KB Snatches (53/35)
20 Dumbbell Burpee Box Step Ups (50/35)
10 Squat Cleans (135/95)
BootCamp - The Gorillas are on Tour (Time)
For time - 30 Min Cap

800 Meter Run
30 Mtn Climbers
25 Ring Rows/Jumping Pull Ups
20 Slam Balls
15 Burpees
10 Goblet Squat Thrusters
15 Burpees
20 Slam Balls
25 Ring Rows
30 Mtn Climbers
800 Meter Run

CrossFit

2017-05-18

5/18/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

1:00 Min Row
10 Burpees
10 Walk Outs
10 OHS
Weightlifting
Complex #1 - DL, Clean, Front Squat, S2OH (EMO2M - 20 Minutes with increasing weight )
Deadlift + Hang Squat Clean + Front Squat + S2OH
I Didn't Say What I Said , Cindy (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Pull Ups [Strict Pull Ups]
10 HRPU [HSPU]
15 Sit Ups (any style)
25 Double Unders
I Said it, Cindy. I Said it. (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Pull Ups [Strict Pull Ups]
10 HRPU [HSPU]
15 Sit Ups (any style)
15 Thrusters (95/65)
BootCamp
BootCamp - At the Speed of Light (Time)
3 Rds for Time - 20 Min Cap

30 Single KB Push Press (15/15)(53/35)
20 Toes to J-Hooks
30 American KB Swings
20 Box Jumps (24/20) (step ups)
rest 1 Minute
I Didn't Say What I Said , Cindy (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Pull Ups [Strict Pull Ups]
10 HRPU [HSPU]
15 Sit Ups (any style)
25 Double Unders
BC: Jumping Pull Ups or Ring Rows
I Said it, Cindy. I Said it. (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Pull Ups [Strict Pull Ups]
10 HRPU [HSPU]
15 Sit Ups (any style)
15 Thrusters (95/65)
BC: Jumping Pull Ups/Ring Rows, Goblet Squat Thrusters

CrossFit

2017-05-17

5/17/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

200 Meter Run
5 Burpees
5 Jumping Air Squats
5 Inchworms
Weightlifting
Snatch (3@70%, 2@75%, 1@80%, 3@75%, 2@80%, 1@85%, 1@90%)
These reps should not be cycled. They should individual reps working on technique.
Metcon
Medal to the Pedal (w/ partner) (Time)
For Time - 12 Min Cap

Partner 1 works completing a full movement, then Partner 2 completes the next movement. This continues until the rounds are complete....
15/12 Cal Row, 15 Front Squats, 9 Bar Facing Burpees
15/12 Cal Row, 15 Front Squats, 9 Bar Facing Burpees
15/12 Cal Row, 15 Front Squats, 9 Bar Facing Burpees
15/12 Cal Row, 15 Front Squats, 9 Bar Facing Burpees
Rx: 115/80
BootCamp
BootCamp - Chewbacca (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Mtn Climbers
10 Jumping Lunges
10 Lying Knee Ins
10 Lateral step KB Swings
Rest :30 seconds
BootCamp - Medal to the Pedal (Time)
With a Partner - for Time
Partner 1 completes a movement and then partner 2 completes the next. Continue this pattern until the workout is complete.

200 Meter Run, 15 American KB Swings, 9 Burpees
200 Meter Run, 15 Goblet Squats, 9 Burpees
200 Meter Run, 15 Goblet Squats, 9 Burpees
200 Meter Run, 15 American KB Swings, 9 Burpees

CrossFit

2017-05-16

5/16/17
Warm-up
Metcon (No Measure)
2 Rds for Pace w/ empty barbell

5 Good Mornings
5 Back Squats
5 5 Strict Press
5 Front Squats
5 Bent Over Rows
5 Deadlifts
Weightlifting
Back Squat (6@65%, 4@70%, 2@75%, 6@70%, 4@75%, 2@80%, 1@85%)
Metcon
Fantastic Lies (Cap 12) (Time)
2 Rds for Time (12 Min Cap)

100 Dubs
25 SDHP (95/65)
20 Burpee Over Bar

Rest 3 Minutes, repeat
City of Bells (Time)
For Time - cap 6

55 Strict Press (75/55)
*each rest, complete 8 Pull Ups
BootCamp
BootCamp - Purchases for Later (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

50 Yard Goblet Carry (53/35)
20 Russian KB Swings
10 Wall Ball Sit Ups
5 Wall Walks
BootCamp - Fantastic Lies (Time)
2 Rds for Time - 12 Min Cap

100 Dubs
25 KB Sumo DL Hi Pulls
20 Burpees

rest 3 Minutes, repeat
BootCamp - City of Bells (Time)
For Time - Cap 6

55 push ups
*each rest, complete 5 Ring Rows

CrossFit

2017-05-15

5/15/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

:30 Dubs
:30 Sit Ups
:30 Burpees
:30 Box Dips
:30 Air Squats
Weightlifting
Clean + S2OH Complex #6 (EMO2M - 16 Minutes (6 Min Running clock Warm Up))
EMO2M - 16 Minutes

:00 - 3 Power Cleans (70-80% of 1RM C&J)
:30 - 2 Power Cleans + 2 Push Jerks + 2 Split Jerks
Metcon
Lurong High Fives Workout #1 - Level 3 (AMRAP - Rounds and Reps)
12 Minute Double AMRAP

5 Minute AMRAP of
10 Power Snatches (95/65)
10 Box Jumps (24/20)

Rest from 5-7 Minutes, then

5 Min AMRAP of Minute
10 OHS (95/65)
10 Box Jumps
It's not mandatory, but if you are signed up for LuRong, it is suggested that you set up so you have a judge for the workout (Open style). Coaches and Athletes, please keep in mind the strength + metcon time. There is likely a class behind you. Stay on task today!
Lurong High Fives Workout #1 - Level 2 (AMRAP - Rounds and Reps)
12 Min Double AMRAP

5 Min AMRAP of
10 Ground to Overhead (65/45)
10 Box Jumps (20/16)

rest from Minutes 5-7, then

5 Min AMRAP of
10 Front Squats (65/45)
10 Box Jumps (20/16)
Lurong - High Fives Workout #1 - Level 1 (AMRAP - Rounds and Reps)
12 Minute Double AMRAP

5 Min AMRAP of
10 Ground to Overhead (45/35)
10 Box Jumps (16/12)

rest from Minutes 5-7, then

5 Min AMRAP of
10 Front Squats (45/35)
10 Box Jumps (16/12)
BootCamp
BootCamp - All or Nothing (AMRAP - Rounds and Reps)
6 Min AMRAP
25 Double Unders
10 Single KB Deadlifts

EMO2M - 14 Minutes
20 Bicycle Crunches
20 Single Arm Russian KB Swings (10/10)
10 Push Ups
rounds and reps + a round for each complete round in EMO2M
BootCamp - Lurong High Fives (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Slam Balls
10 Jumping Air Squats

then rest 2 Minutes (5-7)

AMRAP - 5 Minutes

10 D-Balls over Shoulder
10 Burpees

CrossFit

2017-05-13

5/13/17
Warm-up
Metcon (No Measure)
WU: 2 Rds For Pace

10 Thrusters (empty BB)
10 Bent Over Rows
10 Behind the Neck Strict Press
10 Burpees
Conditioning
Ramble On (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 KB Swings (53/35)
15 Straight Leg Sit Ups
15 HRPU
15 Lateral Bar Jump Overs (l/r=1)
15 Toes to Bar (knee Raises)
ABS EMOM - 24 (AMRAP - Rounds and Reps)
7 Rounds
Min 1 - 100 Meter Run (max plank with time remaining)
Min 2 - 10 Wall Balls (max bicycle crunches with time remaining (l/r=1))
Min 3 - 20 Dubs (max Russian twists with wall ball with time reamining)
Min 4 - rest
Gina - L/R=1 because of the repeat workout.

CrossFit

2017-05-12

5/12/17
Warm-up
Metcon (No Measure)
WArm Up: 2 Rds

200 Meter Run
15 jumping Air Squats
10 Strict pull Ups
5 Burpees
Regionals Event 1 - 2017 Vest season (AMRAP - Rounds)
For Time - 30 Min Cap

1,200 Meter Run
then, 12 Rds of
4 HSPU
8 C2B Pull Ups
12 Squats
Rx+ Strict HSPU, 20lb Vest, with a 25 Min cap
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

2017-05-11

5/11/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

5 Walk Outs
10 Sit Ups
5 Strict Pull Ups/Ring Rows
Weightlifting
Back Squat (6@60%, 4@65%, 2@70%, 6@65%, 4@70%, 2@75%, 10FS@50%)
all reps are based on back squat 1RM.
each set is represented as a 1x6, 1x4, etc...
score your final set of 2 back 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)
score - burpees
carry is with 2 KB's and must be completed in the back alley. If you must put the weights down to rest, you must put them down in the road, not on anyones sidewalk.
BootCamp
BootCamp - Side Saddle (AMRAP - Rounds)
EMO2M - 20 Minutes

10 Lateral Box Step Ups (5/5)
10 Box Lying Knee Ins
20 Double Unders (40 singles)
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

2017-05-10

5/10/17
Warm-up
Metcon (No Measure)
2 Rds For Pace

10 Jumping Air Squats (pause 2 sec in bottom)
Pigeon Pose (1:00 each side)
10 Strict Press (BB)
10 Behind the Neck Strict Press (BB)
Weightlifting
Snatch (3@65%, 2@70%, 1@75%, 3@70%, 2@75%, 1@80%, 1@85% )
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

2017-05-09

5/9/17
Warm-up
Metcon (No Measure)
2 Rds For Pace

200 Meter Run
:30 T- Push Ups
:30 Butterfly Sit Ups
:30 Air Squats
Weightlifting
Front Squat w/ Pause (6x3 @ 55-6-% of 1RM )
6x3 @ 60% of 1RM w/ 3 sec pause at bottom
Metcon
Grip and Gutt II (AMRAP - Rounds and Reps)
AMRAP - 4

10 Toes to Bar
10 Straight Leg Sit Ups
Up Up and Away (Time)
3 Rounds for Time - 10 Min Cap

10 Power Cleans (115/75)[155/110]
10 Bar Jump Overs (l/r=1)
10 Pull Ups [5 Muscle Ups]
BootCamp
BootCamp - Hold That Thought (Time)
4 Rds - 20 Min Cap

12 Kneeling DB/KB Press (12/12)
10 Butterfly Sit Ups
:30 Superman Hold (accumulated)
:30 Hollow Body Hold (accumulated)
BootCamp - Grip & Gutt II (AMRAP - Rounds and Reps)
AMRAP - 4

10 Hanging Knee Raises
10 Straight Leg Sit Ups
BootCamp - Up Up and Away (Time)
3 Rounds for Time - 10 Min Cap

10 KB Swings
10 KB Jump Overs
10 Ring Rows

CrossFit

2017-05-08

5/8/17
Warm-up
Metcon (No Measure)
2 Rds for Pace

10 Back Squats
10 Strict Press
10 Good Mornings
10 Bent Over Rows
10 Stiff Legged Deadlits
Clean + S2OH Complex #5 (EMO2M - 16 Minutes (5 Min Warm Up))
EMO2M - 16 Minutes

:00 - 2 Power Cleans @ 70-75%
:30 - Power Clean + Push Press + Push Jerk + Split Jerk
Let it be Free ( AMRAP 14) (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

12 Wall Ball Shots (20/15)
14 Deadlifts (165/115)
14 Pull Ups
12 Burpees over Bar
Metcon (No Measure)
Strength Credit: 5/8/17

Superset: 3x8 Bench Press, 3x8 Dumbbell Curls
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
BootCamp - Let it be Free (AMRAP - Rounds and Reps)
AMRAP - 14 Minutes

12 Wall Ball Shots
14 Single KB Deadlifts
14 Ring Rows
12 Burpees

CrossFit

2017-05-06

5/6/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Air Squats
10 Lunges
10 T- Push Ups
Conditioning
Different but Same (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 Burpee Box Jumps
200 Meter Run
15 Slam Balls (50/35)
400 Meter Run
Metcon
Step Back (Time)
3 Rds - 15 Min Cap

20 Goblet Step Back Lunges (53/35)
20 Abmat Sit Ups
20 KB Kneeling Press (10/10)
20 Banded Good Mornings
20 Russian KB SWings
Although there is a time cap on this, it's more about quality movements. Please take your time to complete each repition from beggining to end. There is no reward for being first.
Burpee Balls (AMRAP - Rounds and Reps)
AMRAP 2 Minutes

1 Burpee
1 Wall Ball Shot (20/15)
control the wall ball back to the floor

CrossFit

2017-05-05

5/5/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Lateral Air Squats
10 Burpees
10 Straight Leg Toes to Bar
Take Me Down (Cap 30) (Time)
For Time - 30 Min Cap

10 Clean & Jerks (135/95)
10 Pull Ups
10 Wall Ball Shots (20/15)
20 Clean & jerks (115/80)
20 Pull Ups
20 Wall Ball Shots
30 Clean & Jerks (95/65)
30 Pull Ups
30 Wall Ball Shots
BootCamp
BootCamp - Take Me Down (Time)
For Time - 30 Min Cap

10 Single Arm KB Swings (Russian)
10 Ring Rows (jumping pull ups)
10 Wall Ball Shots
20 Side Step KB Swings (American)
20 Ring Rows (jumping pull ups)
20 Wall Ball Shots
30 D-Ball Over Shoulder
30 Ring Rows (jumping Pull ups)
30 Wall Ball Shots

CrossFit

2017-05-04

5/4/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Single Arm Goblet Squats (5/5)
10 Hamstring Stretch w/ KB
Thoracic Foam Rolling (:45 seconds)
Weightlifting
Back Squat (3@85%, 2@90%, 1@95%, 1RM )
Metcon
Have you Been Drinking (cap 12) (Time)
3 Rds for Time - 12 Min Cap

100 Dubs
25 Toes to Bar
Rest :60 seconds
Metcon (No Measure)
Strength Credit: 5/4/17

Superset:
3x15 Kneeling Dumbbell Press
3x10 Dumbbell Bent over Rows
BootCamp
BootCamp - Sea Legs (Time)
2 Rds for Time - 20 Min Cap

500 Meter Row
15 Goblet Squat Thrusters
500 Meter Row
American KB Swings
Have you Been Drinking (cap 12) (Time)
3 Rds for Time - 12 Min Cap

100 Dubs
25 Toes to Bar
Rest :60 seconds

CrossFit

2017-05-03

5/3/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Overhead Squats
10 Knees to Triceps
10 behind the Neck Thrusters
Weightlifting
Snatch (3@60%, 2@65%, 1@70%, 3@65%, 3@70%, 3@75%, 4@80%)
Metcon
Shot Out of a Gun (Cap 9) (Time)
For Time - 9 Min Cap

21-15-9
DB Snatches (50/35)
Handstand Push Ups
SLSU
modify with inverted push ups from box
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs
BootCamp
BootCamp - The Tightness (Time)
3 Rds - 20 Min

15 Kneeling KB Press
15 KB Bent Over Rows
100 M KB Goblet Walk
40 Band pull aparts
40 SLSU
BootCamp- Shot out of a Gun (Time)
For Time - 9 Min Cap

21-15-9
American KB Swings
HRPU
Toes to J Hooks
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs

CrossFit

2017-05-02

5/2/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 KB Goblet Squats
10 American KB Swings
10 Side Lunges
Weightlifting
Overhead Squat (5x5 Increasing weight )
Metcon
Tremendous Pride (EMOM 12) (AMRAP - Rounds)
EMOM - 12 Minutes

6 KB Weighted Box Step Ups [BB Front Rack] (24/20)(53/35) [75/55]
8 Burpees
Metcon (No Measure)
Strength Credit: 5/2/17

Superset: 3x10 Bench Press, Barbell Curls
BootCamp
He's a Friend of Ours (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

6 Barbell Rollouts
10 Lateral Jump Overs
6 Ring Rows
Rest :30 seconds
Tremendous Pride (EMOM 12) (AMRAP - Rounds)
EMOM - 12 Minutes

6 KB Weighted Box Step Ups [BB Front Rack] (24/20)(53/35) [75/55]
8 Burpees

CrossFit

2017-05-01

5/1/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Front Squats
10 Strict Press
10 Lunges with a twist
Weightlifting
Clean + S2OH Complex #4 (EMO2M - 20 Minutes @ same weight )
EMO2M - 16 Minutes

:00 - 2 Power Cleans @ 65-70% of 1RM
:30 - Power Clean + Push Press + Push Jerk + Split Jerk
5 Min Running Clock Warm up
Metcon
Say Your Peace and Get Out (Time)
For Time in Teams of 2 - 18 Min Cap

70 American KB Swings
70 Box Jump Overs
70 Deadlifts (185/125)
70 Wall Balls (20/15)
70 Burpees
70 Wall Balls
70 Deadlifts
70 Box Jump Overs
70 American KB Swings
*if working alone reps are 35
**break reps by athlete preference
BootCamp
BootCamp - Keep Truckin' (AMRAP - Rounds)
EMO2M - 20 Minutes

100 Meter Run
20 Mt. Climbers
20 Bicycle Crunches
10 Jumping Air Squats
BootCamp - Say Your Peace and Get Out (Time)
For Time - 18 Min Cap

35 American KB Swings
35 Box Jump Overs
35 KB Deadlifts
35 Wall Ball Shots
35 Burpees
35 Wall Ball Shots
35 KB Deadlifts
35 Box Jump Overs
35 American KB Swings

CrossFit

2017-04-29

4/29/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

10 Air Squats (3 sec pause)
10 Mtn Climbers
5 Push Ups
10 Lunges with a Twist
Conditioning
I've Said it Before (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

5 Push Ups
5 Burpees
5 Air Squats
5 jumping Air Squats
5 Russian KB Swings
5 American KB Swings
5 Butterfly Sit Ups
5 SLSU
Metcon
All Over and Over the Place (Time)
For Time - 11 Min Cap

42-30-18
Barbell Thrusters
Jumping Pull Ups
rest 1 Minute

60 slam balls (50/30)

rest 1 Minute
42-30-18
Single KB Sumo DL Hi-Pull (53/35)
HRPU
1 partner works at a time. Break the reps up any style
800m Run (Time)
Max Effort 800m Run

CrossFit

2017-04-28

4/28/17
Warm-up
Metcon (No Measure)
Warm Up: # Rds for Pace

10 BB Back Squats (3 second pause)
10 Strict Press
10 BB Bent Over Rows
Try it with a Trumpet Why Don't You (Time)
For Time - 30 Min Cap

400 Meter Run
21 Clusters (95/65)[135/95]
21 Toes to Bar
21 Burpees Over Bar
400 Meter Run
15 Clusters
15 Toes to Bar
15 Burpees Over Bar
400 Meter Run
9 Clusters
9 Toes to Bar
9 Burpees Over Bar
BootCamp
BootCamp (Time)
Its on the board

CrossFit

2017-04-27

4/27/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rounds for Pace with empty BB

10 Front Squats
10 Behind the neck Thrusters
10 Lunges
Weightlifting
Back Squat (10@70%, 6@80%, 2@90% )
Metcon
Sell my Stuff to a Man in a Van (Time)
5 Rds for Time - 15 Min Cap

20 Wall Ball Shots (20/15)[25/20]
12 Pull Ups [5 Ring MU]
Rest 1 Minute
Metcon (No Measure)
Strength Credit: 4/27/17

Superset: 3x10 Strict Dumbbell S2OH, Bent Over Rows
BootCamp
BootCamp - Lets not Get Emotional (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

15 Ring Rows
10 Air Squats
5 Push Ups
15 Calorie Row
10 SLSU
5 Push Ups
Sell my Stuff to a Man in a Van (Time)
5 Rds for Time - 15 Min Cap

20 Wall Ball Shots (20/15)[25/20]
12 Pull Ups [5 Ring MU]
Rest 1 Minute

CrossFit

2017-04-26

4/26/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace
10 KB Goblet Squats
10 KB Deadlifts
10 American KB Swings
Weightlifting
Snatch Complex - Pull, Power, Full (EMO2M - 20 Mins with inc. weight and perfect form)
1 Snatch Pull, 1 Power Snatch, 1 Full Snatch
No failed reps....technique
Metcon
Funky Fresh Feeling (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Box Jump Overs (24/20)
10 Ring Dips [post MU]
8 Clean & Jerks (95/65)[115/80]
Metcon (No Measure)
Strength Credit: 4/26/17

Superset: 3x12 DB Bench Press, Inverted Ring Rows (pause 1 second at the bottom or row)
BootCamp
BootCamp - Beautiful Day in the Neighborhood (AMRAP - Rounds)
EMO2M - 20 Minutes

12 KB Side Stepping Swing (6l/6r)
10 Push Ups
:20 second hollow body hold
BootCamp - Funky Fresh Feeling (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

12 Lateral Jump Overs (pvc, barbell)
10 KB Bottoms Up Press (5l/5r)
10 American KB Swings

CrossFit

2017-04-25

4/25/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Barbell Good Mornings
10 Overhead Squats
10 Knees to Elbows
Front Squat (2x2@80%, 2x1@85%, 1x1@90%, 1x1@95%, 1RM )
Weightlifting
Metcon
Almost Comedic (EMO2M 14) (AMRAP - Rounds)
EMO2M - 16 Minutes

2 Hang Squat Cleans
(95/65, 115/80, 135/95, 155/110, 185/125, 225/150, 255/175)
9 Burpee Bar Jump Overs
Rx is completing each weight and all 9 burpees EMO2M
*scale the weight as necessary, but set it up so that you can increase EMO2M
BootCamp
BootCamp - KB Junior (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Double Lunge (right)
10 KB Double Lunge (left)
10 American KB Swings
10 KB Tall Kneeling Press (right)
10 KB Tall Kneeling Press (left)
BootCamp - Almost Comedic (AMRAP - Rounds)
EMO2M - 14 Minutes

8 KB Taters
8 Burpees

CrossFit

2017-04-24

4/24/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

25 Dubs
10 Burpees
10 Barbell Thrusters
S2OH Complex #3 (1@75%, 1@80%, 1@85%, 1@90% )
10 min to build to a Heavy Complex of 3 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*foul weather workout:
EMO2M: 16 Minutes complete 20 Calorie Row & 20 Push Ups
Metcon (No Measure)
Strength Credit:
Superset: 3x10 Bench Press, Weighted Pistols
BootCamp
BootCamp - Erroneous (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

15 SLSU
15 KB Deadlifts (heavy)
15 Jumping Air Squats
:15 second plank hold on forearms
:15 second plank hold on hands
BootCamp - Nancy (Time)
5 Rounds for Time
400 Meter Run
15 American KB Swings
10 Single KB Goblet Squats

CrossFit

2017-04-22

4/22/17
Warm-up
Metcon (No Measure)
Warm Up: For Pace

400 Meter Run
10 Burpees
10 Air Squats
20 Mtn Climbers
Conditioning
The Condition of Smooth (AMRAP - Rounds)
EMOM - 15 Minutes

5 Toes to Bar
5 Jumping Air Squats
20 Mtn Climbers
Metcon
Make it Your Best Day (Time)
2 Rds for Time - 18 Min Cap

200 Meter Run
25 HRPU
200 Meter Run
25 Am KB Swings (53/35)
200 Meter Run
25 SLSU
200 Meter Run
25 Burpees
Theres No Crying in CrossFit (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes (with a partner)

1 Partner works at a time (alternating movements) to complete the following....

200 Meter Row
12 Plate Sit Ups
15 Empty Barbell Thrusters

CrossFit

2017-04-21

4/21/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Cal Row
10 Push Ups
10 Kips on Pull Up Bar
Derivative of Masters Qualifier #1 '17 (Time)
For Time: 30 Min Cap

60 DB Snatches (50/35)
50 Calorie Row
40 Bar Facing Burpees
30 C2B Pull Ups
scale the snatches by completing 60 hang Power Snatches (75/55)
BootCamp
Derivative of the Chipper Qualifier #1 '17 (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

60 Single KB Goblet Squats (30/30)
50 Jmping Air Squats
40 Burpees
30 Ring Rows
20 Lying Knee Ins

CrossFit

2017-04-20

4/20/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

200 Meter Run
10 Knees to Triceps
10 Air Squats
10 Lateral Lunges
Weightlifting
Back Squat (10@70%, 6@80%, 2@90%)
Metcon
The Working Man (Time)
3 Rds for Time: Cap 15

30 Wall Ball Shots (20/15)
30 Plate Sit Ups (45/25)
rest 2 minutes
Metcon (No Measure)
Strength Credit: 4/20/17

Superset: 3x10 Dumbbell Curls, Inverted Deficit Push Ups
BootCamp
BootCamp - Time to Change (AMRAP - Rounds)
EMOM - 20 Minutes (5 Rounds)

Min 1 - 10 KB Bottoms Up Cleans
Min 2 - 10 KB Overhead Lunges
Min 3 - max Bicycle Crunches (until :45)
Min 4: 10 McGill Sit Ups
The Working Man (Time)
3 Rds for Time: Cap 15

30 Wall Ball Shots (20/15)
30 Plate Sit Ups (45/25)
rest 2 minutes

CrossFit

2017-04-19

4/19/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Barbell OHS
6 T-Push Ups
20 Double Unders
Weightlifting
Hang Snatch (EMO2M - 20 Minutes complete 2 Hang Snatch + 1 OHS )
Metcon
Comp Train by Bergeron (3 Rounds for reps)
AMRAP - 4 Minutes
30 Power Snatches (95/65) [18 @ 135/95]
30 OHS
*max burpees with time remaining
rest 2 minutes
AMRAP - 4 Minutes
20 Power Snatches (115/80) [15 @ 165/120]
20 OHS
*max burpees with time remaining
rest 2 minutes
AMRAP - 4 Minutes
10 Power Snatches (135/95) [12 @ 185/135]
10 OHS
*max burpees with time remaining
score is burpees each round
BootCamp
Big Brother Tiger (AMRAP - Rounds)
EMO2M - 20 Minutes

100 Meter Run
10 Bottoms Up KB Cleans (5/5)
20 Bicycle Crunches
BootCamp - Comp Train Bergeron (3 Rounds for reps)
AMRAP - 4 Minutes
18 KB Overhead Squats
18 American KB Swings
Max Burpees
rest 2 minutes
15 KB Overhead Squats
15 American KB Swings
Max Burpees
12 Overhead Squats
12 American KB Swings
Max Burpees

CrossFit

2017-04-18

4/18/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Air Squats
10 Push Ups
10 Ring Rows
10 Good Mornings
Weightlifting
Front Squat (2x3@75%, 2x3@80%, 2x1@85%, 2x1@90%, 1x1@95%)
Metcon
Lets Get Saucy (Time)
3 Rds for Time - 12 Min Cap

115 Dubs
15 Clean & Jerks (135/95)
12 Chest to Bar Pull Ups
Metcon (No Measure)
Strength Credit: 4/18/17

Superset: 3x10 Bench Press (AHAP)
3x10 Strict Weighted Pull Ups
BootCamp
Philadelphia (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Barbell Rollouts
10 Jumping Lunges (l/r=2)
15 Russian KB Swings (53/35)
20 V-Up Toe Touches (l/r=2)
25 second wall sit
BootCamp - Lets Get Saucy (Time)
3 Rds for Time - 12 Min Cap

115 Double Unders (150 singles)
100 Meter Run
20 Slam Balls
10 1-Arm Ring Rows

CrossFit

2017-04-17

4/17/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Barbell Thrusters
10 Barbell Good Mornings
10 Kips, or Kipping Knee Raises
Weightlifting
S2OH Complex #2 (Complete a complex 1 @75%, 80%, 85%)
10 Minutes to build to a heavy complex of 3 Strict Press + 1 Push Press + 1 Push Jerk
Metcon
Time to Rep (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

30 Wall Ball Shots (20/15)[25/20]
20 Calories Row
30 American KB Swings (53/35)[80/53]
20 Burpees
Metcon (No Measure)
Strength Credit: 4/17/17

100 Straight Leg Sit Ups
100 Hip Extensions
BootCamp
BootCamp - Tattooed All I See, All That I Am (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders
15 KB Single KB Deadlfits
12 SLSU
9 Push Ups
BootCamp - Time to Rep (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

15 Wall Ball Shots
100 Meter Run
15 American KB Swings
15 Burpees

CrossFit

2017-04-15

4/15/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Air Squats
5 Push Ups
10 Mountain Climbers
Conditioning
The Blackhearts (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

200 Meter Run
10 Single Arm KB Goblet Squats (5L/5R)
10 Burpees
25 Dubs
10 Wall Ball Shots (20/15)
Arguing Over Beer? (AMRAP - Reps)
EMOM - 8 Minutes

10 Bottums Up KB Cleans (5/5)
Max Push Ups until :50 seconds
Push Up Reps Count for final score
I'm Singing, Oh Yea (Time)
For Time

50 Strict Press (75/55)
*each rest (including front rack), complete 30 Bicycle Crunches
BC: 35 Push Ups (constant movement or complete 30 Bicycle crunches)

CrossFit

2017-04-14

7pm Class on Thursday 4/13 is CANCELLED for the Rowing Seminar!
4/14/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Jumping Air Squats
10 Double Leg Mtn Climbers
6 T-Push Ups
Metcon
Introducing Rico Suave (Cap 30) (Time)
For Time - 30 Min Cap

30-20-10
Snatches (squat) (75/55) [DB Squat Snatch (50/35)]
Burpees Over Bar [6" touch]
Toes to Bar [5-4-3 Legless Rope Climbs]
200 Meter Run
BootCamp
BootCamp - Introducing Rico Suave (Time)
For Time - 30 Min Cap

30-20-10
Single KB Deadlifts
Burpees
Toes to J-Hooks
Jumping Air Squats
200 Meter Run

CrossFit

2017-04-13

7pm Class on Thursday 4/13 is CANCELLED for the Rowing Seminar!
4/13/17
Warm-up
Metcon (No Measure)
3 Rds for Pace

5 Barbell Power Snatches
5 Hang Clean and Jerks
5 Front Squats
5 Behind the Neck Strict Press
Weightlifting
Back Squat (10@65%, 8@70%, 6@75%, 4@80%, 2@85% )
City of Brotherly Love (Time)
3 Rds for Time - 5 Min Cap

3 Power Snatches (135/95)
5 Overhead Squats (135/95)
7 Bar Muscle Ups
2 Minutes Rest
City of Brotherly Love II (Time)
3 Rds for Time - 5 Min Cap

5 Power Cleans (135/95)
7 Front Squats (135/95)
9 C2B Pull Ups
Metcon (No Measure)
Strength Credit: 4/13/17

3x15 Single Arm Dumbbell Bench Press
3x10 Dumbbell Hammer Curls
BootCamp
BootCamp - Hold On, Here We Go (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Weighted Side Step Lunges
10 KB Hi Windmills (L)
10 KB Hi Windmills (R)
10 Double Leg Mtn Climbers
BootCamp - City of Brotherly Love (Time)
3 Rds for Time - 5 Min Cap

10 American KB Swings
10 kB Goblet Squats
10 Ring Rows
BootCamp - City of Brotherly Love II (Time)
3 Rds for Time - 7 Min Cap

20 Single Arm Russian KB Swings (10/10)
10 KB Taters
10 Weighted Sit Ups

CrossFit

2017-04-12

4/12/17
Warm-up
Metcon (No Measure)
3 Rds for Pace

20 Double Unders
10 Barbell Good Mornings
10 Box Step Ups
10 Box Dips
Weightlifting
Hi Hang Snatch + 1 OHS (EMOM - 20 Minutes )
EMOM - 20 Minutes with increasing weight. Hi hang is from the pocket, not mid thigh or knee
Metcon
A Festival of Sport (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP 7 Minutes

5 Strict Pull Ups
10 HSPU [strict]
15 SLSU
100 Dubs
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
Metcon (No Measure)
Strength Credit: 4/12/17

3x10 Dumbbell Flys (bench)
3x10 Reverse dumbbell flys
BootCamp
BootCamp - Swans Live in the Park (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Hang Cleans
10 KB Goblet Squats
200 Meter Run
20 Bicycle Crunches
BootCamp - A Festival of Sport (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

5 Ring Rows
10 HRPU
15 SLSU
100 DUBS
BootCamp - Casey Boy is Helpless (AMRAP - Rounds)
EMOM - 5 Minutes

8 KB Goblet Squat Thrusters

CrossFit

2017-04-11

4/11/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds for Pace

10 Side Squat Lunges
10 Am KB Swings
10 Dingle KB Squats
Weightlifting
Front Squat (4x2 @ 75%, 4x2 @ 80%, 3x1 @ 85%, 2x1 @ 90%)
Metcon
The Real Athlete in Me (Cap 8) (Time)
3 Rds for Time: 8 Min Cap

15 Burpee Box Jump Overs (24/20)
12 Deadlifts (225/155)[275/190]
9 C2B Pull Ups [Ring MU]
Midline Middy (Time)
2 Rds:

1 Min Minute D-Ball Bear Hug
1 Min Forearm Plank (accumulated)
completed = score of 4 minutes
Metcon (No Measure)
Strength Credit: 4/11/17

3x10 Dumbbell Curls
3x10 Dumbbell Tri Extensions
BootCamp
BootCamp - Wind Blown (Cap 20) (Time)
5 Rds for Time - 20 Min Cap

400 Meter Run
400 Meter Row (10 Burpees Over the Rower)
BootCamp - The Real Athlete in Me (Time)
3 Rds for Time - 8 Min Cap

21 Wall Ball Shots
15 KB Sumo Deadlift Hi Pulls
9 Ring Rows
Midline Middy (Time)
2 Rds:

1 Min Minute D-Ball Bear Hug
1 Min Forearm Plank (accumulated)

CrossFit

2017-04-10

4/10/17
Warm-up
Metcon (No Measure)
3 Rds: For Pace

10 Barbell Thrusters
10 Barbell Good Mornings
10 Kips from Rig
Weightlifting
S2OH Complex 1 (1 @ 70% , 1 @ 75%, 1 @ 80% )
8 Minutes to Build to a Heavy Complex
2 Strict Press + 1 Push Jerk + 1 Split Jerk,
then 1 @70%, 1 @75%, 1 @ 80%
Metcon
This is What's New (4 Rounds for reps)
4 Rds for Reps

Min 1: 1 Rd of Cindy
Min 2: 100 Meter Run
Min 3: Max Cleans (any style) (135/95)[185/120]
Min 4: Rest
Run Counts as 1 Rep
BootCamp
BootCamp: Spicy Licious is my Rap Name (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB OH Lunges (5L/5R)
10 American KB Swings
10 Burpees
10 Ring Rows
BootCamp: This is What's New (4 Rounds for reps)
4 Rds for Reps

Min 1: 1 Rd of Cindy
Min 2: 100 Meter Run
Min 3: Max Goblet Squat Thrusters
Min 4: Rest
Run counts as 1 Rep

CrossFit

2017-04-08

4/8/17
Warm-up
Metcon (No Measure)
3 Rds: For Pace

10 Air Squats
10 Plank Jacks
10 Empty Barbell Thrusters
Conditioning
Casey Boy Loves Himself (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 KB Grond to Shoulder (R) (53/35)
10 KB Ground to Shoulder (L)
10 Hand Release Push Ups
10 Knee Raises (strict)
10 American KB Swings (53/35)
Metcon
Hey Hey We're the Monkees (Time)
4 Rds for Time - 9 Min Cap

10 Knee To Elbow + Push Up from Box
10 Single KB Thrusters (5L/5R)(53/35)
10 Chin Ups
800m Run (Time)
Max Effort 800m Run
Garage Door to Wharton St. to Howard St. to Reed to 2 Street x 2 laps

CrossFit

2017-04-07

4/7/17
Warm-up
Metcon (No Measure)
3 Rds: For Pace

10 Empty Barbell Strict Press
10 Front Squats
10 Barbell Good Mornings
10 Back Squats
Everyone Needs the Love (Time)
For Time - 30 Min Cap

10 Push Press (135/95)[185/130]
20 Pistols
30 Toes to Bar
40 Wall Ball Shots (20/15)[25/20]
50 Burpees Over Bar
40 Wall Ball Shots
30 Pull Ups [C2B]
20 Pistols
10 Push Press
BootCamp
BootCamp - Everyone Needs Love (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

10 Double KB Push Press
20 Ring Rows
30 Lying Knee Ins
40 Wall Ball Shots
50 Burpees

CrossFit

2017-04-06

4/6/17
Warm-up
Metcon (No Measure)
Warm Up: 2 Rds for Pace

10 Barbell Good Mornings
20 Dubs
10 Air Squats
10 Knees to triceps
Weightlifting
Back Squat (10@ 60%, 8@65%, 6@70%, 4@75%, 2@80% of 1RM )
Metcon
Rope a Dope (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 Dubs
5 C2B Pull Ups
30 Dubs
10 C2B Pull Ups
40 Dubs
15 C2B Pull Ups
50 Dubs
20 C2B Pull Ups
end of Round 1,
then back to the beginning
Instrumental (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

10 Wall Ball Shots (20/15)[25/20]
6 Burpees
Metcon (No Measure)
Strength Credit: 4/6/17

3 x 8-10 Incline Bench
3 x 20 Decline Push Ups
BootCamp
BootCamp - Rock on Brother (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

even: 5 Burpee Box Jump Overs (step over)
odd: 10 Ring Rows, 10 Bicycle Crunches
BootCAmp - Rope a Dope (AMRAP - Rounds and Reps)
AMRAP- 10 Minutes

20 Dubs
5 Box Knee Ins
30 Dubs
10 Box Knee Ins
40 Dubs
15 Box Knee Ins
50 Dubs
20 Box Knee Ins
then back to the top....
BootCamp - Instrumental (AMRAP - Rounds)
EMOM - 6 Minutes

10 Wall Ball Shots
3 Box Push Ups

CrossFit

2017-04-05

4/5/17
Warm-up
Metcon (No Measure)
3 Rds for Pace

15 American KB Swings
10 Knees to Elbows
5 Burpees
Weightlifting
3 Position Snatch (EMO2M - 2 Minutes with increasing weight )
Pause @ mid shin
Pause just above the knee
Pause at the hip
Snatch
Metcon
Hands Down this is the Best Day (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 Russian KB Swings
10 Box Jumps (24/20)
10 Ring Dips [Rx+ post MU]
10 Butterfly Sit Ups
Bear Complex (6 Min to find 1 RM )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
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 SLSU
:30 sec plank hold

rest :30 seconds (then back to the top)
Hands Down this is the Best Day (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 Russian KB Swings
10 Box Jumps (24/20)
10 Ring Dips [Rx+ post MU]
10 Butterfly Sit Ups
BootCamp - Be Strong (Time)
400 Meter Run with D-Ball (50/30)

CrossFit

2017-04-04

4/4/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rounds for Pace

25 Double Unders
8 Air Squats
8 Push Ups
8 Box Step Ups
Weightlifting
Front Squat (6x1 @ 85% of 1RM, then 1x2 @ 85% of 1RM )
Metcon
....and the Phillies Season is officially Over (Cap 9) (Time)
5 Rds for Time - 9 Min Cap

12 Hang Clean & Jerks (135/95)
12 Burpees to 6" Touch
It's Too Late, Suckers (EMO2M) (1 Rounds for reps)
EMO2M - until failure

Row 250/200 Meters, then
6 Toes to Bar in Rd 1
12 Toes to Bar in Rd 2
18 Toes to Bar in Rd 3
etc.......
score last completed round. If you get through Rd 3, your score is 18.
Metcon (No Measure)
Strength Credit: 4/4/17

3x10 Deficit Strict Handstand Push Ups
3x10 Reverse Fly (dumbbells)
BootCamp
BootCamp - Can't Even Remember (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 American KB Swings
10 SLSU
100 Meter Run
20 Russian KB Swings
20 McGill Sit Ups (10/10)
200 Meter Run
sub: 35/70 Dubs for Runs if weather is non-permitting
BootCamp - and the Phillies season is officially Over (Time)
5 Rds for Time - 9 Min Cap

12 Jumping Lunges
12 Burpees
12 Bicycle Crunches
It's Too Late, Suckers (EMO2M) (1 Rounds for reps)
EMO2M - until failure

Row 250/200 Meters, then
6 Toes to Bar in Rd 1
12 Toes to Bar in Rd 2
18 Toes to Bar in Rd 3
etc.......

CrossFit

2017-04-03

4/3/17
Warm-up
Metcon (No Measure)
Warm Up: Steady Pace

30 Thrusters (45/35)
30 AM KB Swings
30 Cal Row
Weightlifting
Strict Press (4x8 with increasing weight, 15 Strict Pull Ups )
Shoulder Press, increasing weight
Metcon
The Fatal Kiss Hello (EMOM 10) (2 Rounds for reps)
EMOM - 10 Minutes

even: Max D-Ball Over Shoulder until :45 (50/30)
odd: Max Hang Squat Cleans until :45 (95/65)[175 /120]
score 1 = D-Balls
score 2 = Cleans
How Can I Be Lost, with Nowhere to Go? (AMRAP - Reps)
AMRAP - 3 Minutes

Max HSPU [Strict]
Metcon (No Measure)
Strength Credit: 4/3/17

Dumbbell Bench: 4x15 (50/35)
Barbell Curls: 4x10 (As Heavy as Possible)
BootCamp
BootCamp -Not Enough Time (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Bicycle Cruncehs (l/r=1)
2 lateral handwalk speedladder (up/back)
10 jumping air squats
10 1-Arm Ring Rows
Rest :30 seconds
BootCamp - The Fatal Kiss Hello (EMOM 10) (2 Rounds for reps)
EMOM - 10 Minutes

even: 10 Russian KB swings, max Russian Twists until :45 seconds
odd: 10 Goblet Squats, max Mtn Climbers until :45 seconds
Metcon (2 Rounds for time)
BootCamp - max Hollow body Hold, rest :60 seconds, repeat

CrossFit

2017-04-01

4/1/17
Warm-up
Metcon (No Measure)
Warm Up: 3 Rds, Steady pace

5 Toes to Bar (straight leg, no knee bend)
10 Empty Barbell Push Press
25 Double Unders
if you can't get your toes to the bar with straight leg, just get them as close as possible with a straight leg
Conditioning
Guy Walks into a Bar (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Burpees
25 Double Unders
10 Butterfly Sit Ups
25 Russian KB Swings (53/35)
Metcon
Saturdays are for Champions (Time)
5 Rds for Time - 12 Min Cap

10 Back Rack Jumping Squats (45/25)
10 Back Rack Lunges
20 Lateral Bar Jump Overs
10 Empty Barbell Thrusters
EMPTY BARBELL DROP FROM ABOVE THE ANKLE IS A 50 BURPEE PENALTY!
Push It, Push It Again, and then Hold (Time)
3 Rds:

5 Push Ups, then Plank Hold for :30 seconds (no rest between rounds)
Rx+: 10 Push Ups, then :30 sec hold

CrossFit

2017-03-31

3/31/17
Warm-up
Metcon (No Measure)
Warm Up:

3 Rds @ steady pace

200 Meter Run
15 Empty barbell Thrusters
5 Box Jumps
Metcon
If I Go, then You Go (AMRAP 30) (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes w/ a Partner

10 Dumbbell Snatches (50/35)(mod: light KB)
10 Box Jump Overs
5 Front Squats (95/65)[135/95], then
1-2-3-4-5, etc....Thruster (increases by 1 rep each round)

i.e. 1 Thruster at the end of round 1, 2 at the end of round 2, etc....
Rx: Complete Full Round, then Switch
Mod: Switch at any time
BootCamp
BootCamp: I Go, Then You Go (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes w/ a partner

10 KB Sumo Deadlift Hi Pulls
10 Box Overs
10 KB Goblet Squats
RX: Complete 1 Full Round, then switch
Mod: switch at any time

CrossFit

2017-03-30

3/30/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (20 Min to find current 5RM )
Metcon
Double Diane (w/ partner) (Time)
For Time - 12 Min Cap

42 Deadlifts (225/155)
42 HSPU
30 Deadlifts
30 HSPU
18 Deadlifts
18 HSPU
*reps can be broken up any way w/ 1 athlete working at a time
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
BootCamp
BootCamp - Innuendo (EMOM - 18) (AMRAP - Reps)
EMOM - 20 Minutes

Min 1: 5 burpees, max AM KB Swings until :45 seconds
Min 2: 10 Jumping Air Squats, max KB Sumo Hi-Pulls until :45 seconds
Min 3: 5 Box Overs, max bicycle crunches until :45 seconds
total swings, hi-pulls, crunches
BootCamp - Double Diane?? (cap 12) (Time)
For Time - 12 Min Cap

27 Slam Balls Over Shoulder
21 HRPU
21 Slam Balls Over Shoulder
15 HRPU
15 Slam Balls Over Shoulder
9 HRPU
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2017-03-29

3/29/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
3 Position Snatch #2 (1@50%, 1@60%, 1@70%, 1@75%, 1@70% of 1 RM )
Deadlift the weight to position 1, then
Pause at the hip
Pause just above the knee
Pause at mid shin
*snatch once at each position
Metcon
The Glasses are Completely Full (AMRAP - Reps)
EMOM - 14 Minutes

even: 10 Wall Ball Shots (20/15)
[20 wall ball shots] [25/20],
max toes to bar until minute is complete

odd: rest :60 seconds
score is your toes to bar during your 7 Minutes of work. You may alternate with another athlete if numbers allow.
Accessory Work
GHD Situps (:90 seconds Max GHD Sit Ups )
BootCamp
BootCamp BellBoy (AMRAP - Rounds and Reps)
AMRAP - 20

10 Box step up Overs
10 Push Ups
10 KB Goblet Squats
10 KB Sumo Deadlift Hi Pulls
100 M Run
if weather doesn't allow for the run, please sub 50 Dubs (100 singles)
The Glasses are Completely Full (AMRAP - Reps)
EMOM - 14 Minutes

even: 10 Wall Ball Shots (20/15)
[20 wall ball shots] [25/20],
max toes to bar until minute is complete

odd: rest :60 seconds
Accessory Work
Metcon (Time)
50 SLSU - for Time

CrossFit

2017-03-28

3/28/17
Warm-up
Metcon (No Measure)
Warm Up

3 Rds:
15 Calorie Row
10 Barbell OHS
10 AM KB Swings
steady pace, not for time
Weightlifting
Front Squat (6x2 @ 80% of 1RM, then 1 @ 85-90% of 1RM )
Metcon
The Bird is the Word (cap 12) (Time)
3 Rds for Time - 12 Min Cap

30 Pistols
20 Hang Power Cleans (115/75)[160/115]
10 C2B [Ring MU]
Toes-To-Bar (max Set, rest 1 minute, repeat )
BootCamp
Peace on Earth (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Toe Taps (for speed with wall ball)
20 Bicycle Crunches
20 Ring Rows
20 Mountain Climbers
20 Russian Twists (with wall ball)
BootCamp - Bird is the Word (Time)
3 Rds for Time - 12 Min Cap

30 Jumping Air Squats
30 Hanging KB Sumo Hi Pulls
15 Banded Tri Extensions
15 SLSU
Plank Max (Time)
Max Plank Hold for Time

CrossFit

2017-03-27

3/27/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press (4x5 with increasing weight, 15 Strict Pull Ups )
Shoulder Press, increasing weight
Metcon
DT with Benefits (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

12-9-6
Deadlifts - Hang Power Cleans - S2OH (155/110)
15 Burpees
BootCamp
BootCamp - DT with Benefits (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

12-9-6
KB Deadlifts - Hanging Sumo Hi-Pulls - Goblet Squat Thrusters
15 Burpees
BootCamp - C'Mon and Take a Chance (AMRAP - Rounds)
EMOM - 20 Minutes

even: :40 second max calorie row
odd: 4 push ups with reach, 20 bicycle crunches

CrossFit

2017-03-25

3/25/17
Warm-up
Warm Up - 3/25/17 (No Measure)
3 Steady Rds

15 Calories on Rower
10 KB goblet Squats
10 SLSU
Conditioning
The Devil is Home (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

21-15-9 of
American KB Swings (53/35)
SLSU
100 Double Unders
complete the 21-15-9, then 100 Dubs, restart with time remaining
Metcon
WE ALL Amount to Something EMOM - 8 (AMRAP - Rounds)
EMOM - 8 Minutes

5 Hang Squat Cleans (135/95)
5 Burpees over Bar

BC: 5 KB Taters, 5 Burpees
The Devil's Dance (2 Rds) (Time)
2 Rds for Time - No CAP

25 Toes to Bar (knees to elbows)
15 Push Ups

CrossFit

2017-03-24

3/24/17
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

CrossFit

2017-03-23

3/23/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex - Pull, Power, Full (1@50%, 1%60%, 1@70%, 1@75%, 1@70%)
1 Snatch Pull, 1 Power Snatch, 1 Full Snatch
Complex does not have to be touch-n-go, but shouldn't be more than 5-7 seconds between reps
Metcon
Ankle Tattoo - AMRAP 8 (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Deadlifts (135/95)
5 Front Squats
2 Rope Climbs
Handstand Push Ups for Reps - 3 sets (3 Rounds for reps)
3 Sets of Max Unbroken Set of HSPU (HS hold) with :60 seconds rest between each
BootCamp
BootCamp - Just Blow Down - AMRAP 20 (AMRAP - Rounds and Reps)
AMRAP - 20 Min

15 Plank Jacks
10 Hand Plank to Forearm Plank
10 Ring Rows
15 Jumping Air Squats
BootCamp Ankle Tattoo - AMRAP 8 (AMRAP - Rounds and Reps)
8 Min AMRAP

10 Single KB Deadlifts
5 Goblet Squats
10 Single Leg TRX (ring) Lunges
BootCamp - HPSU/Push UP EMOM 5 (AMRAP - Reps)
EMOM - 5 Minutes

Max Push Ups in :30 seconds, then rest :30 seconds

CrossFit

2017-03-22

3/22/17
Warm-up
Coaches Choice
Active Warm up With Coach!
It's Not You, It's Me (Cap 30) (Time)
2 Rds - For Time with a Partner - 30 Min Cap

30 Dumbbell Thrusters (50/35)
50 Pull Ups [C2B]
30 Hang Power Cleans (135/95)[155/110]
50 Burpee Over Bar
*You may break up the reps however you'd like, but only one athlete works at a time
BootCamp
It's Not You, It's Me (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

30 Goblet Squat Thrusters
30 Ring Rows (jumping pull ups)
30 Single Leg Deadlifts
30 Calorie Row
30 Burpees

CrossFit

2017-03-21

3/21/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (6x3 @ 75% of 1RM )
Metcon
It's All Lit Up (Time)
For Time - 15 Min Cap

15 Burpees
30 Push Jerk (95/65)[155/110]
20 Calorie Row
15 Burpees
20 Push Jerk
20 Calorie Row
15 Burpees
10 Push Jerks
20 Calorie Row
BootCamp
BootCamp - Literal Sense (AMRAP 20) (AMRAP - Reps)
:45 second max effort at each station, :15 second transition
4 Rds for Reps

- Wall Ball Cleans
- Bicycle Crunches
- Mtn. Climbers
- Russian KB Swings
BootCamp - It's All Lit Up (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 Burpees
30 Wall Ball Shots
15 Lying Knee Ins
30 Ring Rows

CrossFit

2017-03-20

3/20/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Strict Press (4x5)
Shoulder Press, increasing weight
Metcon
Just Beat It (Cap 14) (Time)
3 Rds for Time - 14 Min Cap

55 Double Unders
25 Toes to Bar
15 Front Squats (135/95)
Metcon (No Measure)
3x 10 Light Barbell Good Mornings
BootCamp
BootCamp - Life Isn't All Mondays (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Side Squat Lunges
10 Plank Burpees
10 Wall Ball Sit Ups
10 Ring Rows
Rest :30 seconds
BootCamp - Just Beat It (Time)
3 Rds for Time - 14 Min Cap

55 Double Unders
25 Knee to Elbows
20 Single KB Front Squats (10L/10R)
Metcon (No Measure)
3x10 Banded Good Mornings

CrossFit

2017-03-18

3/18/17
Warm-up
Metcon (No Measure)
Couch Stretch (:90 seconds each side)
2 Min Lower Back foam rollout
3x 10 Light Good Mornings
15 Light Thrusters
Conditioning
I'm Something, Yes Something (Time)
8 Rds for Time - 20 Min Cap

10 Ring Push Ups (mod: box push Ups) [10 Ring Dips post MU]
25 Double Unders
10 Russian Twists (45/25)
10 Plate Sit Ups (45/25)
Metcon
It Was the Feast and the Famine (AMRAP - Rounds)
EMOM - 8 Minutes

even: 8 American KB Swings (53/35)[80/53]
8 Slam Balls (50/35)

odd: 8 American KB Swings (53/35)[80/53]
6 Burpees
Hello. Hello Yourself (AMRAP - Reps)
In Teams of Two, AMRAP 6 Minutes

Partner 1: Overhead Lunge Walk (20/15)
*max wall ball shots

Partner 2: Overhead Lunge Walk (20/15), then 10 Pull Ups.

When Partner 2 finishes, lunge walk back to relive your partner. Total wall ball shots combined is score

CrossFit

2017-03-17

3/17/17
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit

2017-03-16

3/16/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Pulls (EMOM - 10 Minutes )
EMOM 10

Perform 2 snatch hi-pulls (w/ increasing weight)
Snatch (EMOM - 10 Minutes perform 1 snatch )
Metcon
Midnight Rambler (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Dumbbell Squat Snatches (50/35)
12 Toes to Bar
10 Burpees
Cool Down
Cool Down Row 1,500 (No Measure)
1,500 Meter Row
BootCamp
BootCamp - Where the Wind Blows (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders
15 Wall Ball Sit Ups
10 D-Ball Over Shoulder
10 Push Ups with a Reach
Rest :30 seconds
BootCamp - Midnight Rambler (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Single KB Swings (Russian)
12 Knee Raises
10 Burpees
Cool Down Row 1,500 (No Measure)
1,500 Meter Row

CrossFit

2017-03-15

3/15/17
Warm-up
Coaches Choice
Active Warm up With Coach!
TABATA Chipper (Time)
For Time - 30 Min Cap

30 Toes to Bar
30 Front Squats (135/95)[155/110]
30 Pull Ups [C2B]
30 Bar Facing Burpees
30 Deadlifts (135/95)[155/110]
30 Hand Stand Push Ups
30 Calorie Row
handle must be clipped during the rest on the erg
BootCamp TABATA Chipper (Time)
AMRAP : 30 Min (tabata style)

30 Knee Raises
30 Goblet Squats
30 Ring Rows
30 Burpees
30 Suitcase Deadlifts
30 HRPU
30 CAlorie Row

CrossFit

2017-03-14

3/14/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (6x4 @ 70% of 1 RM )
Metcon
The Statue of Liberty (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 Toes to Bar
20' Single-Arm OH Walking Lunge (R)
8 Burpees
20' Single-Arm OH Walking Lunge (L)

50/35 Dumbbells
*if class size requires KB, (53/35) is acceptable as Rx.
Wall Ball Bonanza (AMRAP - Reps)
AMRAP - 4 Minutes

Wall Ball Shots (20/15)[25/20]
BootCamp
BootCamp - Front Squat Robot (AMRAP - Rounds)
EMOM - 20 Minutes

even: 10 Butterfly Sit Ups, 5 KB Goblet Squats
odd: 5 Suitcase DL, 5 KB Goblet Squats
The Statue of Liberty (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 Toes to Bar
20' Single-Arm OH Walking Lunge (R)
8 Burpees
20' Single-Arm OH Walking Lunge (L)

50/35 Dumbbells
*if class size requires KB, (53/35) is acceptable as Rx.
BC: Sub T2B with Knee to elbow, and choose a challenging weight for lunges (if any weight at all)
Wall Ball Bonanza (AMRAP - Reps)
AMRAP - 4 Minutes

Wall Ball Shots (20/15)[25/20]
At-Home Metcon
Gina V's At-Home Blizzard 2017 #1 (Time)
12 Rds for Time - no cap

12 Push Ups
12 Squats
12 v-ups
12 lunges
At-Home Blizzard 2017 #2 (No Measure)
10 Rds

5 Push Ups, at the top of the 5th Push Up, hold the plank for :30 seconds
*do this as close to unbroken as possible

CrossFit

2017-03-13

3/13/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Hey guys, I'm sorry about these awesome workouts, NOT!!!!!!!!
Weightlifting
Split Jerk #4 (1-1-1-1-1-1-1-1-1)
Split Jerk Double from Rack. Take up to 9 sets to find a heavy Split Jerk Double
Metcon
Gina: Coach Gina Vignola's Case of the Mondays (Time)
4 Rds for Time - 10 Min Cap

10 Clean & Jerks (135/95)
10 Back Squats
Gina: Coach Gina's Dub Fantasy Land (AMRAP - Reps)
EMOM - 4 Minutes

20 Dubs, then
Max Straight Leg Sit Ups
*score SLSU
BootCamp
BootCamp - Gina's Manic Monday (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Box Step Ups
10 Ring Rows
20 Russian KB Swings
10 Push Ups
20 Knee Raises
10 Prison Style Lunges
BootCamp - Coach Gina Vignola's Case of the Mondays (Time)
4 Rds for Time - 10 Minute Cap

10 KB Military Press (5l/5r)
10 KB Goblet Squats
Coach Gina's Dub Fantasy Land (AMRAP - Reps)
EMOM - 4 Minutes

20 Dubs, then
Max Straight Leg Sit Ups
*score SLSU

CrossFit

2017-03-11

3/11/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
It's 311 Day (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes
In Teams of two, complete the Following.....

20 D-Ball over Shoulder (50/30)
20 Toes to Bar
20 Burpees
20 Power Cleans (135/95)
20 Wall Balls Over Rig 920/15)
Metcon
Bark at the Moon (Time)
4 Rds for Time (13 min Cap)

25 Butterfly Sit Ups
20 HRPU
15 American KB Swings (53/35)
10 Back Rack Lunges (45/35)
Dubs for Time (Cap 4) (Time)
175 Dubs for Time - 4 Min Cap
they're coming....let's get as much practice as we can

CrossFit

2017-03-10

3/10/17
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit

2017-03-09

3/9/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch + 1 OHS + 1 full Snatch (8-10 Sets of increasing weight )
Complete 8-10 sets of 1 Power Snatch + 1 OHS + 1 full Snatch
Metcon
He's Going for Distance (Distance)
4 Rounds for Distance

:60 Row for Distance (meters)
12 Hand Stand Push Ups [strict]
Rest :60
modify with inverted push ups from the box
BootCamp
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
BootCamp - Everybody Loves Ramen Noodles (20 Min cycle) (No Measure)
20 Minutes

10 Single Leg Romanian Deadlifts (24/18) (l/r=1)
10 Lunges (l/r=1)
10 Negative Release Box Push Ups
10 Negative Release Ring Rows
10 Bottom Squat Face Pulls (banded)
He's Going for Distance (Distance)
4 Rounds for Distance

:60 Row for Distance (meters)
12 Hand Stand Push Ups [strict]
Rest :60
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2017-03-08

3/8/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Chipper 15 for 30 (Time)
For Time 40 Min Cap

Buy In: 100 Dubs

15 Power Cleans (135/95)
30 KB Swings (53/35)

15 Shoulder to Overhead (95/65)
30 Pull Ups

15 Front Squats (135/95)
30 Burpees

15 Overhead Squats (95/65))
30 Toes to Bar

15 Back Squats (135/95)
30 Box Jump Overs

15 Power Snatches (95/65)
30 Wall Balls (20/15)

Cash Out: 100 Dubs
BootCamp
BootCamp Chipper 15 for 30 (Time)
For Time - 40 Min Cap

Buy In: 100 Dubs (200 Singles)

15 Russian KB Swings
30 American KB Swings

15 Military Press (KB) (l/r=1)
30 Ring Rows

15 Double KB Front Squats
30 Burpee PVC jump overs

15 Double KB OHS
30 Toes to J- Hooks

15 Double KB suitcase lunges (l/r=1)
30 Box Jump Overs (box step overs)

15 KB Sumo Deadlift Hi Pulls
30 Double Wall Balls

Cash Out: 100 Dubs (200 Singles)

CrossFit

2017-03-07

3/7/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (1-1-1-1-1-1-1-1-1-1-1-1)
Perform up to 12 Reps to find a heavy single Front Squat
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]
Coaches, please allow a 7 Min running clock for warm up prior to beginning the AMRAP
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 from rig
BootCamp - Lift and Push (AMRAP - Reps)
EMOM - 5 Minutes

5 Burpees, then
Max Mtn Climbers until the :45 second mark

CrossFit

2017-03-06

3/6/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk # 3 (EMO2M- 20 Minutes )
EMO2M - 20 Minutes

1 Push Press + 2 Push Jerks + 1 Split Jerk
Metcon
Stay Down on It (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

2 Cleans (squat) (115/75)[155/105]
1 Thruster
[2 Strict HSPU]
East, West, North and South (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

12 Burpee Bar Jump Overs
45 Dubs
BootCamp
BootCamp - Totes McGotes (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Russian Twists
20 Mtn Climbers
5 Push UPs
10 KB Sumo DL Hi Pulls
Rest :30
BootCamp - Stay Down on It (AMRAP - Rounds)
EMOM - 10 minutes

4 KB Taters
2 KB Goblet Squats
East, West, North and South (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

12 Burpee Bar Jump Overs
45 Dubs

CrossFit

2017-03-04

3/4/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Under one or two Conditions (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

20 SLSU
20 American KB Swings (53/35)
10 Burpees
10 Toes to Bar
Metcon
It's Like a New York Minute, but in Philly (AMRAP - Rounds)
EMOM - 10 Minutes

6 Single Arm - Overhead Squats (50/35)(53/35)(3L/3R)
4 Strict Pull Ups
TABATA for the Mid Section (2 Rounds for reps)
Tabata (2 Rounds)

V Ups
Russian Twists (45/25)
Double Unders
Bicycle

rest 2 minutes

repeat

CrossFit

2017-03-03

3/3/17
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit

2017-03-02

3/2/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hi Hang Snatch + 1 OHS (1-1-1-1-1-1-1-1)
8 Sets building to 2 Heavy Hi Hang Snatch + 1 OHS
Metcon
It's All Mental (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

8 Box Jump Overs
8 Ring Rows (inverted)
8 HRPU (box push ups)
200 Meter Row
BootCamp
BootCamp - Velvet Underground (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

4 Rounds

1) 15 Wall Balls
2) 10 Burpees
3) 10 Jumping Knee Tucks, 5 Ring Rows
4) 20 Mountain Climbers (l/r=1)
5) 10 Lateral Plate Jump Overs (l/r=1)
It's All Mental (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

8 Box Jump Overs
8 Ring Rows (inverted)
8 HRPU (box push ups)
200 Meter Row

CrossFit

2017-03-01

3/1/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Why the Hell Not (Cap 30) (Time)
For Time - Cap 30

27 Calorie Row
27 Thrusters (95/65)
75 Double Unders
27 Toes to Bar

21 Calorie Row
21Thrusters
100 Double Unders
21 Toes to Bar

15 Calorie Row
15 Thrusters
125 Double Unders
15 Toes to Bar
BootCamp
BootCamp - Why the Hell Not (Time)
For Time - 30 Min Cap

800 Meter Run
27 KB Goblet Squat Thrusters
75 Double Unders
27 Knees to Elbows

800 Meter Run
21 KB Goblet Squat Thrusters
100 Double Unders
21 Knees to Elbows

800 Meter Run
15 KB Goblet Squat Thrusters
125 Double Unders
15 Knees to Elbows

CrossFit

2017-02-28

2/28/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat w/ 3 sec pause IV (8x1 - heavier than last week )
Front Squat 8x1 w/ 3 sec pause (heavier than last week
Metcon
Discovering Plutonium (Time)
4 Rds for Time - 15 Min Cap

10 Hand Stand Push Ups [strict]
10 Squat Snatches (95/65)[115/75]
Mobility
Metcon (No Measure)
Coach led Scap Mobility with roller & barbell
this is not voluntary, Zak
BootCamp
BootCamp - Explore Your World (4 Rounds for reps)
AMRAP - 20 Minutes

1 Min Max Reps for each (4 Rds)

- Weighted Box Step Ups
- Hand Release Push Ups
- Bicycle Crunches
- Single Leg Deadlifts
- Rest
BootCamp - Discovering Plutonium (Time)
4 Rds for Time - 15 Min Cap

12 KB/DB Overhead Press (strict)
12 Russian KB Swings
12 kB Goblet Squats

CrossFit

2017-02-27

2/27/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk #2 (EMO2M - 20 Minutes (increasing weight) )
EMO2M - 20 Minutes

2 Push Jerks + 1 Split jerk
Metcon
The Simple Things in Life (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 Power Cleans (120/80)[145/105]
12 Wall Ball Shots (20/15)[25/20]
50 Double Unders
Hey, it's Purple Shirt Day (AMRAP - Rounds)
EMOM - 5 Minutes

10 SLSU
5 Push Ups
BootCamp
BootCamp - Can't Stop the Feeling (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Sumo DL Hi Pulls
10 Med Ball Squats (extend at bottom)
10 Russian Twists (KB or Med Ball)
10 Butterfly Sit Ups
Rest :30 seconds
BootCamp - The Simple Things in Life (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 AM KB Swings
12 Wall Ball Shots
50 Dubs
Hey, it's Purple Shirt Day (AMRAP - Rounds)
EMOM - 5 Minutes

10 SLSU
5 Push Ups

CrossFit

2017-02-25

2/25/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Forrest Gump (AMRAP - Rounds and Reps)
AMRAP - 15

400 M Run
10 HRPU
10 Straight Leg Sit Ups
:30 second plank
1:00 Min Rest
Metcon
Abs Abs Abs, Whatever (Time)
4 Rounds - 8 Min Cap

10 Toes to J-Hook
10 Bicycles (l/r=1)
15 Deadlifts (115/75)

*BC: KB Deadlifts
Rollin' on Dubs (AMRAP - Reps)
AMRAP - 2 Minutes

Max Double Unders

CrossFit

2017-02-24

2/24/17
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit

2017-02-23

2/23/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Balance + OHS (1-1-1-1-1-1-1-1-1-1)
1 Snatch Balance + 2 OHS
Metcon
It's Baseline Stuff (Time)
2 Rds For Time - Cap 13

500 Meter Row
40 Air Squats
30 SLSU
20 HRPU
10 Strict Pull Ups
BootCamp
Bring a Friend WOD #1 (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

Even: 7 Burpees
Odd: 5 KB Swings, 5 KB Goblet Squats
Bring a Friend WOD #2 (AMRAP - Rounds)
EMOM - 10 Minutes

20 Double Unders
5 Box Dips
It's Baseline Stuff (Time)
2 Rds For Time - Cap 13

500 Meter Row
40 Air Squats
30 SLSU
20 HRPU
10 Strict Pull Ups

CrossFit

2017-02-22

2/22/17
Warm-up
Coaches Choice
Active Warm up With Coach!
How Glorious is Glorious? (Time)
With a Partner - 40 Min Cap

In Teams of two, complete the following in order....
(you may break up the reps any way you'd like, but only one person may work at a time)

400 Meter Run
50 Wall Balls (20/15)[25/20]
50 Butterfly Sit Ups

400 Meter Run
50 Am KB Swings (53/35)[80/53]
50 Box Jumps

400 Meter Run
50 Burpees
50 Power Snatches (95/65)[135/95]

400 Meter Run
50 Pull Ups
50 Thrusters (75/55)[115/75]
BootCamp
BootCamp - It's Glorious (40 Cap) (Time)
2 Rounds For Time - 40 min Cap

200 Meter Run
25 Wall Balls
50 Butterfly Sit Ups

200 Meter Run
50 KB Swings
25 Box Jumps

200 Meter Run
25 Burpees
25 Military Press (kb) (l/r=1)

200 Meter Run
50 Knee Raises
25 Second Hollow Body Hold

CrossFit

2017-02-21

2/21/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Sign up for the Open....just because
Weightlifting
Front Squat w/ 3 sec Pause III (6x2)
6x2 Heavier than last weeks 5x3
Metcon
Into the Wild (Time)
For Time (no cap)

10-9-8-7-6-5-4-3-2-1

Clean & Jerks (135/95)[175/120]
Toes to Bar
Post WOD Cool Down - Stretch with Coach (No Measure)
Post WOD - coaches choice cool down
BootCamp
Long Nights, Hot Days are Coming (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Russian KB Swings
10 Box Dips
50 Double Unders
10 Push Ups to cone (reach)
20 Jumping Air Squats
rest 1:00
BootCamp - Into the Wild (Time)
For Time

10-9-8-7-6-5-4-3-2-1

Wall Ball Clean and Toss
Toes to J-Hook (lying knee ins, toes to bar)
Post WOD Cool Down - Stretch with Coach (No Measure)
Post WOD - coaches choice cool down

CrossFit

2017-02-20

2/20/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk (1-1-1-1-1-1-1-1-1-1)
20 Minutes for 10 weight increses working up to a heavy split jerk single.
Form comes first...perfect practice makes perfect
Metcon
Venice Queen (Cap 8) (Time)
2 Rds For Time - 8 Min Cap

20 Squat Cleans (95/65)[155/105]
20 Burpees Over Bar
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs
BootCamp
BootCamp - Gloria is Love (AMRAP - Reps)
AMRAP - 20 Minutes

:30 on, :30 off

- Bicycle Crunches
- Mtn. Climbers
- Side Squat Lunges
- T-Push Ups
- Sumo Squat Speed Punches
BootCamp - Venice Queen (Time)
2 Rds for Time - 8 Min Cap

20 D-Ball over shoulder
25 Burpees
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs

CrossFit

2017-02-18

2/18/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The Ghosts of South Philly (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

Waterfall Style - Partner Workout (teams of 2)

10 Wall Ball Shots (20/15)
10 SLSU
10 Burpees
10 American KB Swings (53/35)
Partner 1 completes their set of 10, then partner 2 completes their set before moving on to the next movement.
Metcon
God Damn...that's a curse word (Time)
2 Rds for Time - Cap 10 Minutes

50 Bicycle Crunches
50 1-Arm Russian KB Swings (53/35)
50 Plank to Push Up
*each time you go from the forearm plank to the push up position is 1 rep.
It's the God Damn Poop Again (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

5 Wall Ball Cleans (20/15) [135# squat cleans]
5 Push Ups
5 Strict Pull Ups (ring rows)

CrossFit

2017-02-17

2/17/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Happy Birthday, Stephanie (AMRAP - Rounds and Reps)
AMRAP - 25 Minutes

500 Meter Row
17 Wall Ball Shots (20/15)[25/20]
17 Power Cleans (105/75)[115/85]
17 S2OH
17 Pull Ups [C2B]
17 Thrusters
17 Burpees

CrossFit

2017-02-16

2/16/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Performance 1 (1-1-1-1-1-1-1-1-1-1)
Perform 1 Snatch Pull + 1 Snatch with Pause at knee, w/ increasing weight
(Focus on Form first)
Metcon
Mindy #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 Toes to Bar
10 Push Ups
15 Front Squats (95/65)[135/95]
Lindy #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 KB Swings (53/35)[80/53]
10 HRPU
15 Thrusters (75/55)[115/80]
Tindy?? #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 Box Jump Overs
10 Ring Dips [Rx+ post MU]
15 Overhead Squats (95/65)[135/95]
BootCamp
BootCamp - Double Down-town (AMRAP - Rounds)
EMOM - 10

20 Jump Rope
15' Walking lunge
BootCamp - Work It Out (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

10 Mountain Climbers (l/r=1)
10 Reverse Lunges (l/r=2)
BootCamp - Mindy #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 Knee Raises
10 Tri Extensions (banded)
15 KB Goblet Squats
BootCamp - Lindy #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 KB Swings
10 Box Push Ups
15 KB Goblet Squat Thrusters
Tindy?? #2 (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

5 Box Jump Overs
10 Ring Dips [Rx+ post MU]
15 Overhead Squats (95/65)[135/95]

CrossFit

2017-02-15

2/15/17
Gymnastics
Practice is Practice is Practice (No Measure)
20 Minute Running Clock

- HSPU practice with coach
- Shoulder taps
- HSW
Metcon
Lets Work II (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

4 Toes to bar
3 Chest to Bar
2 Pull Ups
[1 Bar MU]
Slayer T-Shirt (Time)
3 Rds for Time - 9 Min Cap

15 Power Snatches (75/55)[95/65]
10 Shoulder to OH
50 Dubs
BootCamp
BootCamp - Transformer (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

- 10 Bulgarian Split Squats (20" box)
(complete 10 left, 10 right)
- 10 wall balls (20/15)
- 6 Push Ups (reach w/ one hand for orange cone in front of body w/ each rep)
- 5 knee raises
BootCamp - Let's Work EMOM 10 (AMRAP - Rounds)
EMOM - 10 Minutes

3 Toes to J-Hook
6 Ring Rows
BootCamp - Slayer T- Shirt (Time)
3 Rds for Time - 9 Min Cap

15 Am KB Swings
10 Single Arm KB Press (5l/5r)
50 dubs

CrossFit

2017-02-14

2/14/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat w/ 3 sec pause II (5x3 Heavier than last week)
5x3 with 3 second pause @ bottom
Front Squat w/ 3 sec pause II (5x3 Heavier than last week)
5x3 with 3 second pause @ bottom
Metcon
Just Games (AMRAP - Rounds)
For 7 Rounds, Every 90 seconds, complete...

5 HSPU [strict]
4 Hang Power Cleans (95/65)[155/110]
3 Bar Facing Burpee Jump Overs
2 Clean & Jerks
1 Thruster
BootCamp
BootCamp - Outlaws (20) (AMRAP - Rounds)
20 Minute AMRAP

3 Rounds
10 Wall Balls
5 Burpees

Rest 2 Minute

3 Rounds
10 Wall Ball Sit Ups
5 Burpees

Rest 2 Minute

3 Rounds
10 Russian Twists (l/r=1)
5 Burpees
BootCamp - Just Games (9) (AMRAP - Rounds)
For 7 Rounds, Every 90 seconds, complete....

5 Deficit Push Ups
5 Russian KB Swings
4 Box Dips
4 American KB Swings
2 KB Goblet Squat Thruster

CrossFit

2017-02-13

2/13/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean and Jerk (1-1-1-1-1-1-1-1-1-1)
Find new 1 RM
Metcon
Fitness for a Reason (AMRAP - Reps)
MAx Reps

0-2 Minutes
Max Dubs
2-4 Minutes
Max Pull Ups
4-6 Minutes
Max HRPU
6-8 Minutes
Max Toes to Bar
Skills for a Reason (Time)
3 Rds for Time - 8 Min Cap

20 Pistols
5 Ring MU (attempts)
BootCamp
BootCamp - Dog Days of Whatever (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Box Push Ups
10 Box Step Ups (l/r=2)
10 Lateral Air Squats
10 Supermans
10 Straight Leg Sit Ups
10 - 1 Arm KB Swings
rest :30 seconds
Fitness for a Reason (AMRAP - Reps)
MAx Reps

0-2 Minutes
Max Dubs
2-4 Minutes
Max Pull Ups
4-6 Minutes
Max HRPU
6-8 Minutes
Max Toes to Bar
Metcon (Time)
Skills Practice

30 Pistols

CrossFit

2017-02-11

2/11/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Conditioning is such a cool Fad (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP 15

10 Box Jump overs
10 Push Ups
10 SLSU
10 KB Taters (53/35)
Metcon
More Abs than you Thought (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

20 Mtn Climbers
For the remainder of the minute, you must walk with the KB in your left or right hand. The KB cannot touch any other part of your body. The goal is to work for the full 10 minutes . Rx (53/35)
Is this the Wrong Address? (Time)
3 Rds for Time - 7 Min Cap

15 Wall Ball Sit Ups (20/15)
10 Slam Balls (50/30)

CrossFit

2017-02-10

2/10/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Go to that happy place while you workout...after all, exercise makes us happy.
Metcon
On and On to the Next (22 Min Cap) (Time)
For Time - 22 Min Cap

Session 1 (5 Min Cap)
15-12-9
Thrusters (95/65)[115/75]
Pull Ups [C2B]

Session 2 (6 Min Cap)
15-12-9
Burpees over Bar
Overhead Squats

Session 3 (6 Min Cap)
15-12-9
Pistols
Toes to Bar

Session 4 (5 Min Cap)
15-12-9
American KB Swings (53/35)[80/53]
Ring Dips [9-6-3 Ring MU]
score is time. 1 second penalty for each rep not completed at the end of each time cap. If you finish a session prior to the time cap, you can move on to the next session in advance.
Max Calorie Row - 2 Minutes (Calories)
Max Calories in 2 Minutes

CrossFit

2017-02-09

2/9/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Balance (5x5 @ 60-65% of 1RM max Snatch )
Metcon
Tatooine Sunsets (Time)
4 Rds (95/65)[135/95]
9 Power Cleans
6 Front Squats
3 S2OH

3 Rds (115/75)[165/115]
9 Power Cleans
6 Front Squats
3 S2OH

2 Rds (135/95)[195/135]
9 Power Cleans
6 Front Squats
3 S2OH

1 Rd (155/110)[225/155]
9 Power Cleans
6 Front Squats
3 S2OH
BootCamp
BootCamp - Bobby Jean AMRAP 20 (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 KB Swings
10 KB Goblet Squats
10 Box Jumps (step Ups (l/r=2))
:30 Max Effort Dubs (jump rope)
20 Mtn. Climbers (l/r=2)
BootCamp - Tatooine Sunsets (Time)
3 Rds for Time

21 Calorie Row
15 Burpee over Rower
9 Knees to Elbows

CrossFit

2017-02-08

2/8/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Bent Over Row (5x5 increasing weight )
Rx+ with deficit
Metcon
CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Meet Me in the Middle (EMOM 7) (AMRAP - Reps)
EMOM - 7 Minutes

10 Toes to Bar
Max HSPU [strict] until :50
score is HSPU completed
BootCamp
BootCamp - Tattooed All I See, All That I Am (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders
15 KB Single KB Deadlfits
12 SLSU
9 Push Ups
BootCamp - Open 11.3 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

5 kB Taters
5 Lying Toe Touches (l/r=1)
BootCamp - Meet me in the Middle (Time)
EMOM - 7 Minutes

10 Hanging Knee Raises (toes 2 j-hook)
Forearm Plank
score time in plank

CrossFit

2017-02-07

2/7/17
Warm-up
Active Warm up With Coach!
lower body is the same as an air squat
Front Squat w/ Pause (6x3 @ 60% of 1RM - 20 Minutes )
6x3 @ 60% of 1RM w/ 3 sec pause at bottom
Metcon
Down by the Seaside (cap 10) (Time)
3 Rounds for Time - 10 Min Cap

15 Power Snatches (95/65)[135/95]
10 Bar Facing Burpees
15 D-Ball over Shoulder (50/35)
Rest :60 seconds
Max Calorie Row - 2 Minutes (Calories)
Max Calories in 2 Minutes
BootCamp
TuPac is Alive (AMRAP -20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Shots
10 Wall Ball Sit Ups
10 Ring Rows
40 Toe Taps (wall ball)
rest :30 seconds
BootCamp - Down by the Seaside (Time)
5 Rds for Time - 10 Min Cap

20 Russian KB Swings
10 Burpees
20 Bicycle Crunches (l/r=1)
Max Calorie Row - 2 Minutes (Calories)
Max Calories in 2 Minutes

CrossFit

2017-02-06

2/6/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #9
EMO2M - 20 Minutes

1 Clean + 1 Front Squat + 1 split Jerk w/ 3 second pause in the catch
Metcon
Now This is Podracing (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

2-2, 4-4, 6-6, 8-8, 10-10, etc.....

Overhead Squats (95/65)[115/75]
Pull Ups [C2B]
each completed set of OHS and Pull Ups is considered a round
Icing on the Cake (2 Rounds for reps)
EMOM - 6 Minutes

even - max empty barbell jumping squats (45/35)
odd - max SLSU
score 1 = jumping squats
score 2 = SLSU
BootCamp
BootCamp Tuff Stuff (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Double Unders
10 Box Step Ups
15 Double Unders
10 Toe Touches (l/r=1)
10 Double Unders
10 Ring Rows
5 Double Unders
10 Box Push Ups
BootCamp - Now This is Podracing (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

2-2-2, 4-4-4, 6-6-6, 8-8-8, 10-10-10, etc....

PVC Overhead Squats
Box Dips
Knee Raises
BootCamp - Icing on the Cake (2 Rounds for reps)
EMOM - 6 Minutes

even - Bicycle Crunches
odd - SLSU

CrossFit

2017-02-04

2/4/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Conditioning is Good (AMRAP - Rounds and Reps)
AMRAP - 15

10 Burpees
20 Jumping Lunges (l/r=2)
30 Mountain Climbers (l/r=2)
40 Double Unders
Metcon
Makes You Feel Better (AMRAP - Rounds)
EMOM - 8 Minutes

20 Bicycle Crunches
8 Empty Barbell Good Mornings (45/35)
Keepin' it Real (2 Rounds for reps)
TABATA - 8 Minutes (2 Songs)

- Forearm Plank Hold
- Hollow Body Knee Raises (from the rig)
score 1 is a Rep for each :20 second hold (if you break early, no rep)
score 2 is a Rep for each knee raise

CrossFit

2017-02-03

2/3/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Killing Younglings (Cap 30) (Time)
For Time - Cap 30

The workout begins and ends with.....
12-Deadlift
9-Hang Power Clean
6-Front Squats (115/75)[155/115]
and must be completed between each of the following movements.....

50 KB Snatches (53/35) (from ground)
40 Hi Wall Ball Shots (11/10)(20/15)[25/20]
30 Toes to Bar
20 Handstand Push Ups
10 Bar Facing Burpees
BootCamp
BootCamp - Killing Younglings (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

the workout begins and ends with the following.....
12-Single KB Deadlift
9-American KB Swings
6-Goblet Squats
and must be completed between each of the following movements....

100 Sumo Squat Air Punches
40 Wall Ball Shots
30 Straight Leg Sit Ups
20 Push Ups
10 Burpees

CrossFit

2017-02-02

2/2/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Snatch (Find New 1 RM )
25 Min Running Clock
Preston and Steve Rock (AMRAP 11) (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

35 Double Unders
15 OH Squats (95/65)[135/95]
15 Pull Ups [C2B]
Sit Ups, Stand Up, Stand Up for Your Right (Time)
75 Straight Leg Sit Ups (4 Min Cap)
[50 GHD Sit Ups]
BootCamp
BootCamp BucksWater (EMOM 20) (AMRAP - Rounds)
EMO2M - 20 Minutes

10 Lying Knee Ins
100 Foot Farmers Carry (2 KB's)
10 Butterfly Sit Ups
BootCamp - Preston & Steve Rock! (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

25 Double Unders
15 PVC Overhead Squats
15 Ring Rows
you may also use a 15# training bar
Push Up, Stand Up (Time)
40 Box push Ups for Time

CrossFit

2017-02-01

2/1/17
Weightlifting
Deadlift (10-8-6-4-2 with increasing weight)
Metcon
Cleaning Things (Cap 10) (Time)
5 Rounds for Time - 10 Min Cap

10 Power Cleans (115/75)[185/130]
5 S2OH
Rest :30 seconds
Mobility (No Measure)
Spend a Minimum of 5 Minutes stretching, mobility work
BootCamp
BootCamp - Tattooed All I See, All That I Am (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders
15 KB Single KB Deadlfits
12 SLSU
9 Push Ups
BootCamp - Cleaning Things (Time)
5 Rds for Time - 10 Min Cap

10 American KB Swings
5 Ring Rows
10 Lying Knee Ins
Rest :30 seconds
Mobility (No Measure)
Spend a Minimum of 5 Minutes stretching, mobility work

CrossFit

2017-01-31

1/31/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (Find 1RM - 25 Minute Running Clock )
Metcon
Twinkle Toes (2 Rounds for reps)
TABATA Style (:20/:10) - 7 Minutes

- Toes to Bar
- HRPU [HSPU]
score #1 is toes to bar
score #2 is Push Ups
Work Until You Say Stop (2 Rounds for reps)
EMOM - 8 Minutes
(:45 on, :15 off)

even - Max Calorie Row
odd - Max Wall Ball Shots (20/15)[25/20]
score #1 is calories rowed
score #2 is wall ball shots
BootCamp
Peace on Earth (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Toe Taps (for speed with wall ball)
20 Bicycle Crunches
20 Ring Rows
20 Mountain Climbers
20 Russian Twists (with wall ball)
Twinkle Toes (2 Rounds for reps)
TABATA Style (:20/:10) - 7 Minutes

- Toes to Bar
- HRPU [HSPU]
Work Until You Say Stop (2 Rounds for reps)
EMOM - 8 Minutes
(:45 on, :15 off)

even - Max Calorie Row
odd - Max Wall Ball Shots (20/15)[25/20]

CrossFit

2017-01-30

1/30/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #8 (EMO2M - 20 Minutes )
EMO(2)M - 20 Minutes

1 Squat Clean + 1 Push Press + 1 Push Jerk
*increasing weight
Metcon
No Rest for the Wicked (AMRAP - Reps)
AMRAP - 10 Minutes

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

Burpees
Pull Ups [Bar MU]
If you'r doing the Rx+, cut the pull up number in half (i.e. 4 pull ups = 2 BMU]
Front Front to Back and Back (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

10 SLSU
6 Supermans
BootCamp
Philadelphia (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Barbell Rollouts
10 Jumping Lunges (l/r=2)
15 Russian KB Swings (53/35)
20 V-Up Toe Touches (l/r=2)
25 second wall sit
BootCamp - No Rest for the Wicked (AMRAP - Reps)
AMRAP - 10 Minutes

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

Burpees
Ring Rows
Air Squats
Front Front to Back and Back (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

10 SLSU
6 Supermans

CrossFit

2017-01-28

1/28/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Trapped In a Box of Conditions (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

400 Meter Row
10 HRPU
20 Mountain Climbers
20 SLSU
20 Wall Ball Shots (20/15)
Metcon
Who's Got Big Balls (AMRAP - Rounds)
EMOM - 10 Minutes

10 D-ball to Shoulder (50/30)
6 Burpees
You're Not Looking Like you Used To (Time)
3 Rds for Time - No Cap

20 Thrusters (75/55)
20 Toes to Bar
BC: Sub KB Goblet Squat Thursters, Toes to J-Hook

CrossFit

2017-01-27

1/27/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Hot Tamale (Time)
For Time - 30 Min Cap

100 Double Unders
50 Front Squats (95/65)[135/95]
75 Double Unders
40 Burpee Bar Jump Overs
50 Double Unders
30 Pull Ups [ring MU]
25 Double Unders
20 Jumping Air Squats [pistols]
100 Double Unders
10 Hand Stand Push Ups [strict]
BootCamp
BootCamp - Hot Tamale (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

100 Double Unders
50 Goblet Squats
75 Double Unders
40 Burpees
50 Double Unders
30 1-Arm Ring Rows (30l/30r)
25 Double Unders
20 Jumping Air Squats
100 Mountain Climbers
10 Hand Release Push Ups

CrossFit

2017-01-26

1/26/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex #6 (1-1-1-1-1-1-1-1)
Snatch + 1 Power Snatch
(does not have to be touch-n-go)
Metcon
Celebrity Workout (Time)
3 Rds for Time - 14 Min Cap

500 meter Row
10 SDHP (75/55)[115/70]
20 Ring Dips [post MU]
30 Butterfly Sit Ups
BootCamp
Celebrity Workout (Time)
3 Rds for Time - 14 Min Cap

500 meter Row
10 SDHP (75/55)[115/70]
20 Ring Dips [post MU]
30 Butterfly Sit Ups
BC: Sumo DLHP with Kettlebell
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

CrossFit

2017-01-25

1/25/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (5x5 increasing weight )
Cobra Kai (3 Rounds for reps)
3 Rds for Reps

0-1 Max Effort - AmericanKB Swings (53/35)[80/53]
1-2 Max Effort - Squat Cleans (95/65)[155/105]
2-3 Max Effort - Hand Stand Push Ups
3-4 Rest, then repeat
Sit Ups, Stand Up, Stand Up for Your Right (Time)
75 Straight Leg Sit Ups (4 Min Cap)
[50 GHD Sit Ups]
BootCamp
Timing is Everything (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes
:40 sec of work, :20 rest for 4 Rds

- Double Unders (jump rope)
- Jumping Air Squats
- Box Dips
- Plank Hold
- Bicycle Crunches
BootCamp - Cobra Kai (3 Rounds for reps)
3 Rds for Reps

0-1 Max Effort AM KB Swings
1-2 Max Effort KB Taters
2-3 Max Effort Mtn Climbers
3-4 Rest, repeat
Sit Ups, Stand Up, Stand Up for Your Right (Time)
75 Straight Leg Sit Ups (4 Min Cap)
[50 GHD Sit Ups]

CrossFit

2017-01-24

1/24/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (5x1 @ 95%)
Metcon
World Class (Time)
15-12-9 - For Time (7 Min Cap)

Overhead Squats (95/65)[155/105]
C2B Pull Ups
Around the World (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Front Rack Lunges (75/55)[115/105]
10 Burpee Bar Jump Overs
10 Box Jumps (24/20)
BootCamp
BootCamp - Tap Tapp Tappy (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

40 Toe Taps (on plate)
15 Butterfly Sit Ups
20 Mtn Climbers
15 Air Squats
:20 Forearm Plank
BootCamp - World Class (Time)
15-12-9 For Time - 7 Min Cap

Double KB Front Rack Squats
(or 30 total (15l/15r)
Banded Pull Ups
Ring Rows are acceptable
BootCamp - Around the World (AMRAP - Rounds)
AMRAP - 8 MInutes

10 Banded Good Mornings
10 Burpees
10 Plate Jump Overs

CrossFit

2017-01-23

1/23/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #7 (EMO2M - 20 Minutes with increasing weight )
Clean + 2 Front Squats + 1 Jerk (any style)
Metcon
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Do not perform 15.1-A on this date
Neighborhood Dwelling (EMOM -8) (AMRAP - Rounds)
EMOM - 8 Minutes

8 Straight Leg Sit Ups
4 Push Ups
[2 Ring MU]
BootCamp
BootCamp - War on the Core (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

:30 second Plank Hold
20 Bicycle Crunches (l/r=1)
10 Supermans
20 Flutter Kicks (l/r=1)
rest :30 seconds
BootCamp - Open 15.1 (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

15 Knee Raises
10 KB Sumo Deadlift Hi Pulls
5 KB Swings (Russian)
Neighborhood Dwelling (EMOM -8) (AMRAP - Rounds)
EMOM - 8 Minutes

8 Straight Leg Sit Ups
4 Push Ups
[2 Ring MU]

CrossFit

2017-01-21

2/21/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Coach, can I go Potty? (AMRAP 15) (AMRAP - Reps)
AMRAP - 15 Minutes

:20 sec work, :10 rest (TABATA Style)

-Wall Ball Squats (hold wall ball extended from the body @ bottom squat)(20/15)
-Bicycle Crunches
-Wall Walks
-Double Unders
-Lateral Bar Jump Overs
-Front Rack Lunges (45/30)[75/55]
BC: Can use empty barbell or kb of choice
Metcon
Bo Knows Thrusters (Time)
For Time - 10 Minute Cap

10, 9,8,7,6,5,4,3,2,1 Burpees
1,2,3,4,5,6,7,8,9,10 Thrusters (45/30)[75/55]
BC: Option to use KB for Goblet Squat Thrusters
The New Day (EMOM - 7) (AMRAP - Rounds)
EMOM - 7 Minutes

7 Push Ups
5 Strict Pull Ups
BC: Sub Ring Rows

CrossFit

2017-01-20

1/20/17
Warm-up
Coaches Choice
Active Warm up With Coach!
You Can't Replace Hard Work (Time)
For Time - 30 Min Cap

150 Wall Ball Shots (20/15)[25/20]
125 Double Unders
100 Hang Power Cleans (75/55)[115/80]
75 Hand Stand Push Ups
50 Burpees
BootCamp
BootCamp - You Can't Replace Hard Work (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

25 Wall Ball Shots
50 Mtn Climbers
25 Russian KB Swings
50 Double Unders
25 Ring Rows
50 Butterfly Sit Ups
25 Burpees

CrossFit

2017-01-19

1/19/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Wodify doesn't have a very good app for photos, but I did the best I could to capture this extension. Nicely done, Mike Cook
Weightlifting
Snatch Complex #5 (1 Snatch + 1 OHS increasing, EMO2M - 20 )
EMO(2)M - 20 Minutes

1 Snatch + 1 OHS
The Electric Guitar (no cap) (Time)
21-15-9 For Time (with a partner) - No Cap

Calorie Row
Shoulder to OH (95/65)[115/75]
Pull Ups [C2B]
partner A: completes row, then B completes row. Continue that order until all rep requirements are met
Dubs for Time (Cap 4) (Time)
175 Dubs for Time - 4 Min Cap
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 - The Electric Guitar (Time)
21-15-9 For Time (w. partner)

Wall Ball Sit Ups (back and forth)
KB Front Rack Squats
1-Arm Ring Rows
pass wall ball back and forth via the sit up and toss. Set up facing each other about 1 ft apart.
BootCamp - The Electric Guitar (Time)
21-15-9 For Time (w. partner)

Wall Ball Sit Ups (back and forth)
KB Front Rack Squats
1-Arm Ring Rows
Dubs for Time (Cap 4) (Time)
175 Dubs for Time - 4 Min Cap

CrossFit

2017-01-18

1/18/17
Warm-up
Coaches Choice
Active Warm up With Coach!
avoid these situations and life is much better
Weightlifting
Deadlift (4x4 Increasing weight )
Metcon
Time Saver (2 Rounds for reps)
2 Rounds for Reps

From 0-3 Minutes
Max Thrusters (95/65)[105/70]

From 3-5 Minutes
Max Hang Cleans (95/65)[105/70]

From 5-6 Minutes
Pull Ups

Rest 4 Minutes, then repeat
BootCamp
BootCamp - #likefitness (20 AMRAP) (AMRAP - Reps)
Perform 4 Rounds, Max Effort at each station with :30 of work and :15 seconds of rest in between

- Box Push Ups
- Banded Shoulder Press
- Air Squats
- Squatted Face Pulls
- Russian Twists (kb)
- Bicycle Kicks
- Knee Tuck Jumps
- Jumping Lunges
BootCamp - Time Saver (2 Rounds for reps)
2 Rounds for Reps

From 0-3 Minutes
Max Goblet Squat Thrusters

From 3-5 Minutes
Max American KB Swings

From 5-6 Minutes
Max Ring Rows (pull ups)

Rest 4 Minutes, then repeat

CrossFit

2017-01-17

1/17/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Aggressive core and hip drive! Squat tall.
Weightlifting
Back Squat (2x3 @ 80%, then 4x2 @ 90% of 1RM )
Mental Toughness (AMRAP 11) (AMRAP - Rounds and Reps)
11 Min AMRAP

20 Power Snatches (75/55)[95/65]
12 Pull ups
30 Double Unders
Midline Optimum (Cap 8) (Time)
3 Rds for Time - 8 Min CAp

20 Butterfly Sit Ups
20 Mtn Climbers (l/r=2)
20 Air Squats
BootCamp
Philadelphia (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Barbell Rollouts
10 Jumping Lunges (l/r=2)
15 Russian KB Swings (53/35)
20 V-Up Toe Touches (l/r=2)
25 second wall sit
BootCamp - Mental Toughness (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 Box Dips
12 Pull Ups, Ring Rows
30 Double Unders
Midline Optimum (Cap 8) (Time)
3 Rds for Time - 8 Min CAp

20 Butterfly Sit Ups
20 Mtn Climbers (l/r=2)
20 Air Squats

CrossFit

2017-01-16

1/16/17
Warm-up
Coaches Choice
Active Warm up With Coach!
The Crew
Weightlifting
Clean & Jerk Complex #6 (15 Min Running Clocl, then EMOM for 10 @ 70%)
in 15 Minutes, 1x2 Clean and Jerk (touch-n-go), followed by EMOM 10 Minutes 1x2 @ 70%
Metcon
CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Endure (Cap 7) (Time)
1 Rd for Time - 7 Min Cap

70 Wall Ball Shots (20/15)[25/20]
30 Bar Facing Burpees
BootCamp
BootCamp - Black Dog (AMRAP - Rounds and Reps)
AMRAP - 20

500 Meter Row
50 Double Unders
15 Push Ups
15 lying Knee Ins
15 Butterfly Sit Ups
BootCamp - Games Open 13.2 (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

5 Double KB Press
10 Suitcase Deadlifts
15 Jumping Air Squats
Endure (Cap 7) (Time)
1 Rd for Time - 7 Min Cap

70 Wall Ball Shots (20/15)[25/20]
30 Bar Facing Burpees

CrossFit

2017-01-14

1/14/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
The 80's were the Tits (AMRAP - Rounds and Reps)
AMRAP - 16 Minutes

20 Russin Twists (l/r=2)(53/35)
10 Butterfly Sit Ups
20 Wall Ball Cleans
10 Pull Ups
20 Mtn Climbers (l/r=1)
10 Russian KB swings
Metcon
Tom's Fernet (Time)
For Time - No Cap

50 Dub Buy In

20 SLSU
10 Deadlifts (135/95)[205/145]
18 SLSU
9 Deadlifts
16 SLSU
8 Deadlifts
14 SLSU
7 Deadlifts
12 SLSU
6 Deadlifts
10 SLSU
5 Deadlifts

50 Dub Cash Out
BC - sub KB deadlifts
Abs of Fire (Time)
10 min cap; 4 Rounds of:
10 toes to J Hook
10 heel touches (l/r=1)
1 Min Plank Hold (accumulated)

CrossFit

2017-01-13

1/13/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning Prep 2017 (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

12 Burpees to a Plate
18 American KB Swings (53/35)[80/53]
24 Wall Ball Shots (20/15)[25/20]
2 Rope Climbs
24 Double Unders
18 Toes to Bar
12 Ring Dips [post MU]
BootCamp
BootCamp - Conditioning Prep 2017 (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

12 Burpees to a Plate
18 American KB Swings
24 Wall Ball Shot
10 Single Arm KB Swings
24 Double Unders
18 Knee Raises (toes to J-hook, V-Ups)
12 Shoot Throughs

CrossFit

2017-01-12

1/12/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex #4 (EMOM - 10) (2 Snatch High Pulls, increasing weight)
EMOM - 10 Minutes

2 Snatch High Pulls EMOM
followed by 10 Minutes of snatch practice
Metcon
Cynthia (AMRAP - 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

5 Pull Ups [strict]
10 Push Ups [HRPU]
15 Air Squats
Skills (EMOM 5) (AMRAP - Rounds)
EMOM - 5 Minutes

8 - 1-Arm KB SWings (l/r=2)
10 Pistols
3 Ring MU
modify pisotls with rings/bands, MU with C2B
BootCamp
BootCamp _ This Ain't Love (5 Rounds for reps)
Max Effort :30, rest :30 (5 Rounds)

- Hand Plank to Cone Touches
- V-Up Hold
- Banded Good Mornings
- SLSU
Cynthia (AMRAP - 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

5 Pull Ups [strict]
10 Push Ups [HRPU]
15 Air Squats
sub pull ups with ring rows or jumping pull ups
BootCamp - Skills (EMOM - 5) (AMRAP - Rounds)
8 Single ARm KB Swings
10 Pistols
3 Toes Through Rings

CrossFit

2017-01-11

1/11/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Reach for the sky, keep the shoulders active, chest up, chin up...squat
Weightlifting
Snatch Balance + OHS (1-1-1-1-1-1-1-1-1-1)
1 Snatch Balance + 2 OHS
Metcon
Somebody Loan Me a Dime (Cap 9) (Time)
5 Rds for Time - 9 Min Cap

15 Pull Ups
[4 Bar MU]
5 Power Cleans (135/95)[205/140]
Rx+ does PU, BMU and Cleans
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs
BootCamp
BootCamp - Let's make a Deal (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Double KB Front Rack Squats
10 Air Squats
15 Jumping Jacks
15 Scissor Legs (l/r=1)
rest :30 seconds
BootCamp - Somebody Loan me a Dime (Time)
5 Rds for Time - 9 Min Cap

15 Ring Rows
8 Russian Swings
7 American Swings
Dubs, Bring It (AMRAP 3) (AMRAP - Reps)
3 Minutes Max Dubs

CrossFit

2017-01-10

1/10/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (5x2 @ 85% of 1RM )
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
Burpee Haven (AMRAP 3) (AMRAP - Reps)
AMRAP - 3 Minutes

Burpees to 6" Touch
BootCamp
BootCamp - Kick Ass happy Hour (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

1 Wall Walk
5 Wall Balls
10 Squatted Face Pulls
15 Jump Rope
:15 second rest
BootCamp - the Glass is Half Full (AMRAP - Rounds)
EMOM - 12

5 Jumping Air Squats
5 Box Dips
10 Butterfly Sit Ups
Burpee Haven (AMRAP 3) (AMRAP - Reps)
AMRAP - 3 Minutes

Burpees to 6" Touch

CrossFit

2017-01-09

1/9/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #5 (between each set, complete 5 strict Pull Ups )
EMO2M - 20 Minutes

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
Metcon
CrossFit Games Open 12.5 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
100/65 Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx+ [115/75], place notes in comments
Listen to the Music (Cap 8) (Time)
3 Rounds for Time - 8 Min Cap

20 Toes to Bar
15 Slam Balls over Shoulder (50/30)
BootCamp
BootCamp - Exercise is Life (AMRAP - Rounds and Reps)
AMRAP - 20 Min

10 Air Squats
10 Overhead Plate Lunges (l/r=1)
50 Dubs
10 Ring Rows
10 Butterfly Sit Ups
rest 1 minute
BootCamp - Games Open 12.5 (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

3 KB Goblet Squat Thrusters
3 Push Ups (box push ups)
6 KB Goblet Squat Thrusters
6 Push Ups (box push ups)
9-9, 12-12, 15-15, etc.....
BootCamp - Listen to the Music (Time)
3 Rds for Time - 8 Min Cap

20 Wall Ball Cleans
20 Toes to J-Hook

CrossFit

2017-01-07

1/7/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Conditioning is Good (AMRAP - Rounds and Reps)
AMRAP - 15

10 Burpees
20 Jumping Lunges (l/r=2)
20 Mountain Climbers (l/r=1)
30 Double Unders
if you did the bootcamp workout yesterday, sub lunges for air suqats
Metcon
TABATA - ABS (AMRAP - Reps)
One Round (one song)

V - Ups
Straight Leg Sit Ups
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 Swings (53/35)
La La La La La La Hooooooo (AMRAP - Rounds)
EMOM - 8 Minutes

Plank Hold with shoulder taps for :30, immediately into 5 Wall Ball Shots

CrossFit

2017-01-06

1/6/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
You Own the Place (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

10 Deadlifts (225/135)[275/205]
20 Chest to Bar Pull Ups
30 Power Cleans (135/95)[185/135]
40 Push Ups
50 Slam Balls (50/30)
60 Toes to Bar
BootCamp

CrossFit

2017-01-05

1/5/17
Warm-up
Coaches Choice
Active Warm up With Coach!
The scariest man on earth says, do 10 more reps to prepare for the Open this February
Weightlifting
Snatch Complex #3 (1 Rep EMOM - 10 Minutes)
EMOM - 10 Minutes

1 Snatch (from power position) + 1 Snatch (from the hang (above knee))
then 10 Minutes of open snatch practice
Metcon
Preston & Steve (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

8 Strict Pull Ups [7 Ring MU]
10 OHS (95/65)[135/95]
50 Double Unders
Uunicorn Horn - EMOM 5 (AMRAP - Reps)
EMOM - 5 Minutes

10 Wall Ball Sit Ups, Plank Hold until :50 seconds on the minute
BootCamp
BootCamp -Not Enough Time (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Bicycle Cruncehs (l/r=1)
2 lateral handwalk speedladder (up/back)
10 jumping air squats
10 1-Arm Ring Rows
Rest :30 seconds
BootCamp - Preston & Steve (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 Suitcase Deadlifts
10 Single KB OHS (5l/5r)
50 Double Unders (jumping jacks)
Uunicorn Horn - EMOM 5 (AMRAP - Reps)
EMOM - 5 Minutes

10 Wall Ball Sit Ups, Plank Hold until :50 seconds on the minute

CrossFit

2017-01-04

1/4/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Here's to another GREAT YEAR of Fitness and Health! Start New, change your diet, do 1 More REP, Live Life!
Weightlifting
Deadlift (5x5 increasing weight )
Metcon
So Many Thoughts (Cap 9) (Time)
21-15-9 - 9 Min Cap

Thrusters (95/65)[115/75]
Pull Ups [C2B]
Power Snatch
Front Row Seats (EMOM - 8) (AMRAP - Rounds)
1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 25 Double Unders

Rx - 95/65
Rx+ - 185/130
BootCamp
BootCamp - Up, Down Over and Out (AMRAP - Rounds)
AMRAP - 20 Minutes

:30 plank hold
10 Single KB Deadlifts
10 Mountain Climbers (l/r=1)
10 Squatted Face Pulls (banded)
rest :30 seconds
BootCamp - So Many thoughts (Time)
21-15-9 - 9 Min Cap

Jumping Air Squats
Pull Ups, Ring Rows, Jumping Pull Ups
Toe Touches (l/r=1)
SLSU
BootCamp - Front Row Seats (AMRAP - Rounds)
EMOM - 8 Minutes

2 KB Taters
2 Push Ups
25 Double Unders

CrossFit

2017-01-03

1/3/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Killer Queen (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Handstand Push Ups [Deficit]
10 Pull Ups
10 Clean & Jerks (75/55)[95/65]
Try Try Again (Time)
3 Rds for Time - 6 MIn Cap

12 Toes to Bar [6 Bar MU]
10 Burpees to 6" touch
12 Double Wall Ball Shots (20/15)[25/20]
Weightlifting
Back Squat (4x3 @ 80% of 1RM )
20 Minutes
BootCamp
BootCamp - Killer Queen (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 HRPU
10 Ring Rows
10 1 Arm KB Presses (with rings) (5l/5r)
BootCamp -Try Try Again (Time)
3 Rds for Time - 6 Min Cap

12 Knee Raises
12 Burpees
12 Double Wall Ball Shots
BootCamp - Too Hot to Handle (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

1,000 Meter Row
10 Push Ups on Rower
10 Lying Knee Ins
10 Flutter Kicks (l/r=1)

CrossFit

2017-01-02

1/2/17
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #4 (EMO2M - 20 Minutes w/ increasing weight )
EMO2M - 20 Minutes

1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
work with someone who uses similar weight to maintain max space if crowded
Metcon
It's the New Me vs the Old Me (4 Rounds for reps)
EMOM - 20 Minutes (4 Rounds)

Toes to Bar
Power Snatches (75/55)
Burpees
Box Jumps (24/20)
Wall Ball Shots (20/15)

work max effort at each station for :45 seconds (:15 seconds transition time)
score each complete round
Accessory Work
Max Handstand Push Ups in 2 minutes (AMRAP - Reps)
Max HSPU in 2 minutes
[Max Unbroken]
BootCamp
The First of 365 (Time)
For Time - 20 Min Cap

31 KB Swings
28 Wall Ball Cleans
31 Ring Rows/Jumping Pull Ups
30 SLSU
31 Single KB OHS (l/r=2)
30 HRPU
31 Russian KB Swings
31 Speed Skaters (l/r=1)
30 Lunges (l/r=1)
31 Burpees
30 Double Unders
31 Jumping Air Squats

CrossFit

2016-12-31

12/31/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
12/31/16 (AMRAP - Rounds and Reps)
15 Min AMRAP

12 - Toes to Bar
31 - Wall Ball Shots (20/15)
16 - Double KB Swings (53/15)
Metcon
My Abs be Like.... (Time)
4 For Time - 9 Min Cap

10 Toes to J-Hook
10 Bicycle Crunches (l/r=1)
10 Jumping Air Squats
Jerk Store Called (AMRAP - Reps)
EMOM - 6 Minutes

40 Dubs, then max Push Ups until :50 sec
score push ups

CrossFit

2016-12-30

12/30/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
I Love You, and I love Barbell (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

One partner works while one rests. Partner A must complete a full round before Partner B works.

5 Front Squats
5 Hang Power Cleans
5 Push Press
5 Push Jerks
10 Bar Facing Burpees

Rx - 95/65
Rx+ - 135/95
BootCamp
I Love You, and I Love Exercise (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

5 KB Goblet Squats
5 KB Goblet Squat Thrusters
10 Burpees
5 Toe Touches (l/r=1)
5 Ring Rows
if solo, rest :30 after each round. if partnered, Partner A completes the first movement, while partner B Rests, then switch. Move thru each movement as fast as possible.

CrossFit

2016-12-29

12/29/16
Warm-up
Coaches Choice
Active Warm up With Coach!
No Open Gym/Mobility on NYD, and only 12 noon class on 1/2/17
Weightlifting
Snatch Complex #2 (EMO2M with increasing weight)
EMO(2)M for 20 Minutes (increasing weight)

Power Snatch, Hang Snatch (squat), Snatch (full)
Metcon
Oh Boy Overheads (Time)
5 Rounds for Time - 9 Min Cap

10 OHS (95/65)[135/95]
10 KBS (53/35)[80/53]
10 Lateral Bar Jump Overs (l/r=1)
I Can't Count Backwards II (Time)
5-4-3-2-1 - 5 Min Cap

Push Jerks (115/75)[[155/110]
Pull Ups [C2B]
BootCamp
Did You Say 6? (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

6 Rounds
6 Russian KB Swings
6 Barbell Rollouts
then...

6 Rounds
6 Russian KB Swings
6 Box Jumps
then...

6 Rounds
6 Plank Jacks
6 Push Ups

after 15, complete 5 Min AMRAP of

300 Meter Row
10 V-Ups
10 Bicycle Crunches
BootCamp - Oh Boy Overheads (Time)
5 Rds For Time - 9 Min Cap

10 OH Plate Squats
10 KB Goblet Squat Thrusters
20 Plate Jump Overs
BootCamp - I Can't Count Backwards (Time)
5-4-3-2-1 For Time - 5 Min Cap

Wall Walks
Knee Raises
*drive the knees as high as possible on each and every rep

CrossFit

2016-12-28

12/28/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Allow for a warm up to inculde the C&J for WOD #2
REMINDER: No Open Gym/Mobility on Sunday (NYD) and 12 noon only on 1/2/16
Metcon
Up Up and Away (AMRAP - Reps)
AMRAP 5 Minutes

2 Overhead Plate Lunges (45/25)
2 KB Swings (American)

4 Overhead Plate Lunges
4 4 KB Swings (American)

6 Overhead Plate Lunges
6 KB Swings (American)

8-8, 10-10, 12-12, etc.....
53/35 - RX
Coaches, allow for a warm up that includes the clean and jerk for WOD #2
Cleaning EMOM (AMRAP - Reps)
EMOM - 7 Minutes

2 Touch-n-Go Clean & jerks @ 75% of 1 Rep Max to begin each minute
followed by Max Burpees until :50 second mark in the minute.
*score is burpees...place weight in comments **only RX if 75%
Weightlifting
Back Squat (4x5 @ 75% of 1RM )
BootCamp
Up Up and Away (AMRAP - Reps)
AMRAP 5 Minutes

2 Overhead Plate Lunges (45/25)
2 KB Swings (American)

4 Overhead Plate Lunges
4 4 KB Swings (American)

6 Overhead Plate Lunges
6 KB Swings (American)

8-8, 10-10, 12-12, etc.....
BootCamp - Cleaning (AMRAP - Reps)
EMOM - 7 Minutes

5 KB Sump DLHP
followed by max burpees until :50 seconds

@only score the burpees
Tickle Me Silly Pants (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

6 Double KB Front Rack Squats
8 Double KB Suitcase Deadlifts (l/r=2)
10 Ring Rows
12 Plank Shoulder Taps (l/r=1)
REST :30 seconds

CrossFit

2016-12-27

12/27/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #3 (EMO2M - 20 Minutes )
EMO2M - 20 Minutes

1 Clean (squat) + 1 Front Squat (3 sec pause) + 1 Jerk (any style)

*increasing weight
Metcon
Don't Judge too Soon (AMRAP - Rounds)
EMOM - 20 Minutes

even: 30 Dubs [50 Dubs]
odd: 3 Burpees, 4 Pull Ups [4 ring MU]
Accessory Work
50 GHD Sit Ups (Time)
50 GHD Sit Ups for Time
BootCamp
Release the Anxiety (AMRAP - Reps)
AMRAP - 20 Minutes
4 Rounds of (:45 on, :15 off)

Biceps Banded Curls
Bicycle Crunches
Plank Burpees
Flutter Kicks
Supermans
Don't Judge too Soon (AMRAP - Rounds)
EMOM - 20 Minutes

even: 30 Dubs [50 Dubs]
odd: 3 Burpees, 4 Pull Ups [4 ring MU]
Modify PU with Ring Rows or Jumping PU

CrossFit

2016-12-24

12/24/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Atlas Rise (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Toes to Bar
10 HSPU (modify with plate Push Ups)
10 Pull Ups
10 Jumping Air Squats
*between each movement, you must complete a 20' OH Plate Lunge Walk from rig to opposing wall and back. (45/25)
Metcon
The Stone of the Gods (2 Rounds for reps)
EMOM - 14 MInutes

even: 25 Dubs, max bicycle crunches until :50
odd: 10 Wall Ball Shots, max Russian Twists w/ wall ball until :50 (20/15)(l/r=1)
score 1 is crunches, score 2 is twists
Ring Dingies (AMRAP - Rounds and Reps)
AMRAP - 6

10 Toes thru Rings (modify with toes to J-Hook)
5 Burpees

CrossFit

2016-12-23

12/23/16
Warm-up
Coaches Choice
Active Warm up With Coach!
One of my favorite Memories of 2016. Merry Christmas, Pierre!
Metcon
2 Street 12 Days of Christmas (Time)
For Time - 40 Min Cap

1 - Clean (95/65)[115/80]
2 - Hand Release push ups
3 - Pull Ups [C2B]
4 - Thrusters
5 - Toes to Bar
6 - Jumping Air Squats
7 - Wall Balls (20/15)[25/20]
8 - Double Unders
9 - KB Swings (53/35)[80/53]
10 - Deadlifts
11 - Front Squats
12 - Burpee Box Jump Overs

[Rx+ in weight vest]

“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 – for a total of 364 reps
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

2016-12-22

11/22/16
Warm-up
Coaches Choice
Active Warm up With Coach!
REMINDER: No Mobility/Open Gym on 12/25 and No Class on 12/26
Weightlifting
3 Position Snatch #1 (top-down) (EMO2M - 20 Minutes )
EMO2M - 20 Minutes

Hi-Hang Snatch
Above Knee Snatch
Mid-Shin Snatch
3 snatches per complex
Metcon
Big Bad Bully (AMRAP - Rounds)
EMOM - 12 Minutes

3 Strict Pull Ups
5 Box Jump Overs (24/20)
7 Slam Balls (50/30)
modify with 5 ring rows
I Could Have Been a Hand Model (AMRAP - Rounds)
AMRAP - 5 Minutes

4 Touch-n-Go Squat Cleans (105/70)[155/115]
1 Burpee Bar Jump Over
reps must be touch-n-go
Accessory Work
Handstand Walk (3 Min max Distance )
save feet (distance) in score
BootCamp
BootCamp - All 20 Minutes (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Plank to Cone Touches (plank on elbows)
12 Calorie Row
10 Single KB Deadlifts
12 Bicycle Crunches
BootCamp - Big Bad Bully (AMRAP - Rounds)
EMOM - 12 Minutes

5 Ring Rows
5 Plate Jump Overs (challenging height)
7 Wall Ball Cleans (challenging weight)
BootCamp - I Could Have Been a Hand Model (AMRAP - Rounds)
AMRAP - 5 Mintues

6 Hollow Body Rocks
4 Lying Knee Ins

CrossFit

2016-12-21

12/21/16
Warm-up
Coaches Choice
Active Warm up With Coach!
REMINDER: The gym will be closed on Christmas (12/25) and the National Holiday (12/26)
Weightlifting
Snatch Balance + Overhead Squat (1-1-1-1-1-1-1-1-1-1)
10 reps of Snatch Balance + 1 OHS with increasing weight
Metcon
Hello Grip (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 Push Press (95/65)[115/80]
5 Hang Cleans
10 American KB Swings (53/35)[80/53]
5 Hand Stand Push Ups [deficit]
It's a Typical Situation (Time)
3 Rounds for Time - 3 Min Cap

25 Double Unders
10 Pull Ups [5 Ring MU)
BootCamp
Work, Rest Ratio (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes
(1 Min Work, :30 REST)

- 100 Bicycle Crunches
- 75 Double Leg Mtn. Climbers
- 50 Ring Rows
- 25 Box Push Ups
BootCamp - Hello Grip (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 KB Presses (l/r=1)
5 KB Sumo Deadlift Hi-Pulls
10 American KB Swings
5 Jumping Knee Tucks
It's a Typical Situation (Time)
3 Rounds for Time - 3 Min Cap

25 Double Unders
10 Pull Ups [5 Ring MU)

CrossFit

2016-12-20

12/20/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Nike Gear is in!!! See George for your orders!
Weightlifting
Back Squat (4x6 @ 70% of 1 RM )
Metcon
Beautiful Day in the Neighborhood (2 Rounds for reps)
2 Rounds Max Effort - 1 Min on, :30 off

- Toes to Bar
- Wall Ball Shots (20/15)[25/20]
- Clean and Jerks (95/65)[135/95]
- 1-Arm KB Snatches (53/35)
**KB snatches from ground
*modify with American Swings
Ring Dips (25 Ring dips for Time )
time in notes
BootCamp
BootCamp - Little Did I Know (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

12 Box Step Ups
11 Box Dips
10 Box Crunches
9 KB Deadlifts (single kb)
8 Shoulder Taps from Box (l/r=2)
Rest :30 seconds
*https://www.youtube.com/watch?v=ap-BSxWlnWo
*feet on box for shoulder taps
BootCamp - Beautiful Day in the Neighborhood (2 Rounds for reps)
2 rounds - Max Effort, 1 Min on/:30 off

- Hollow Body Knee Raises
- Wall Ball Shots
- American KB Swings
- Straight Leg Sit Ups

CrossFit

2016-12-19

12/19/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Merry Christmas and Happy Hanukah! No Class on 12/25, or 12/26
Weightlifting
Clean & Jerk Complex #2 (pwr, hang, jerk)
EMO2M - 20 Minutes

With Increasing Weight, complete the following.....

1 Power Clean + 1 Jerk, then immediately complete
1 Hang Squat Clean + 1 Jerk
Bad Behavior (Time)
For Time - 12 Minute Cap

15-12-9

Overhead Squats (95/65)[135/95]
Chest to Bar Pull Ups
Bar Facing Burpees
Accessory Work
Reverse GHD (No Measure)
3 x 10 Reverse GHD
BootCamp
Olde School (AMRAP - Rounds and Reps)
AMRAP - 20

7 Jumping Air Squats
8 Butterfly Sit Ups
9 Russian KB Swings
10 Mtn. Climbers (l/r=1)
Rest :30 seconds
BootCamp - Bad Behavior (Time)
For Time - 21-15-9 (12 Min Cap)

Front Squats with KB Press @ botttom
One Arm Ring Rows
Burpees
Reverse GHD (No Measure)
3 x 10 Reverse GHD

CrossFit

2016-12-17

12/17/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Circuit City (AMRAP - Reps)
3 Rounds
Max Effort (1:00 on, :30 seconds rest)

- Plank w/ knee to elbow
- Speed Skaters
- Flutter Kicks
- Box Jump Overs
Metcon
Casey Boy is a Failure (Time)
5 Rounds for Time - 11 Min Cap

6 Burpees
8 Strict Pull Ups (ring rows)
10 Jumping Air Squats
Immediately Check for Abs (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

10 Bicycle Crunches (l/r=1)
10 Running Hi-Knees to Hands (l/r=1)

CrossFit

2016-12-16

12/16/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Our first snowfall in our first year! Man, how much has changed
Metcon
R2-D2 (Time)
For Time - 30 Min Cap

28 Hang Clusters (75/55)[105/80]
38 Push Jerks
38 Hang Power Snatch
28 Front Rack Lunges (l/r=1)

Every time the bar touches the ground, you must complete 2 burpees prior to your next rep
BootCamp
BootCamp - R2-D2 (Time)
For Time - 30 Min Cap

25 Goblet Squat Thrusters
25 Double Unders
25 Should Taps (plank)(l/r=1)
25 Jumping Air Squats
25 American KB Swings
25 Russian Twists (w/ KB)
25 Double KB Front Rack Lunges (l/r=1)

Every time you take a rest (stop movement), you must complete 2 burpees prior to your next rep

CrossFit

2016-12-15

12/15/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Congrats to two people in this photo. They are getting married to each other. Can you guess who?
Weightlifting
Snatch (1 Heavy Snatch, then EMOM 10 @ 65-70%)
spend 10 Min to find 1 RM for the day, then EMOM at 65-70% of that weight. Earn your EMOM
Metcon
Obi-Wan Kenobi (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

50 Wall Ball Shots (20/15)[25/20]
100 Double Unders
25 Power Cleans (95/65)[135/95]
Accessory Work
Muscle Ups (Time)
20 Muscle Ups for Time, or
Muscle Up practice
BootCamp
BootCamp - Obi-Wan Kenobi (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

50 Wall Ball Shots
100 Double Unders
25 Russian KB Swings
BootCamp - Solicitor (AMRAP - Reps)
1 Min on, :30 rest - 18 Minutes

Double Unders (jump rope)

Forearm Plank to cone (touches)

Side Squat Lunges

2-Arm KB Bent Over Rows

Hi-Knees to hands

Wall Ball Sit Ups

CrossFit

2016-12-14

12/14/16
Warm-up
Coaches Choice
Active Warm up With Coach!
No Great Thing is Suddenly Created...patience and practice are crucial
Weightlifting
Good Mornings (10x2 with moderate weight increases )
Between each set, complete 3-5 barbell bent over rows
Metcon
You Sound Like a Separatist (AMRAP - Rounds)
EMOM - 10 Minutes

5 Burpee Box Jump Overs
5 Front Squats (95/65)[155/1105]
Pull Town (AMRAP - Reps)
AMRAP :90 seconds

Max Pull Ups [Ring MU]
BootCamp
BootCamp - HIIT Me (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Miniutes

9 Minute AMRAP of....

:20 Dubs
:20 Jumping Air Squats
:20 Burpees

rest 1 Minute, then...

9 MInute AMRAP of....

:20 plank hold, :10 rest
:20 ring rows, :10 rest
:20 SLSU, :10 rest
BootCamp You Sound Like a Separatist (AMRAP - Rounds)
EMOM - 10 Minutes

5 Burpee Plate Jumps
5 KB Goblet Squat Thrusters
Pull Town (AMRAP - Reps)
AMRAP :90 seconds

Max Pull Ups [Ring MU]
BC: Ring Rows

CrossFit

2016-12-13

12/13/16
Warm-up
Active Warm up With Coach!
Just Do It
Weightlifting
Back Squat (4x6 @ 65% of 1RM )
Metcon
C3PO (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

15 Sumo Deadlift Hi Pulls (95/65)[115/80]
15 Push Ups
15 Toes to Bar
Accessory Work
Reverse GHD (No Measure)
3 x 10 Reverse GHD
BootCamp
BootCamp - Feel the Presence (AMRAP - Rounds)
EMOM - 20 Minutes

Even - 5 Wall Ball Shots, 5 Lying Knee Ins, 5 Bicycle Cruncehs

Odd - 5 Ring Rows, 5 Air Squats, 5 Mtn Climbers (l/r=1)
BootCamp - C3PO (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

15 KB Sumo Deadlift Hi Pulls
15 Push Ups
15 Knee Raises (toes to bar)

CrossFit

2016-12-12

12/12/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Dear Failure, go F_CK yourself.
Weightlifting
Clean & Jerk Complex #1 (1-1-1-1-1-1-1-1-1-1)
Complete 1 Hang Clean (mid thigh) + 1 Hi Hang Clean + 1 Jerk
Metcon
Bridges is the Man (Time)
3 Rounds for Time - 7 Min Cap

12 S2OH (75/55)[115/80]
12 Pull Ups
12 Am KB Swings 953/35)
Starship Destroyer (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

Buy In: 100 Dubs
Then: 10 Wall Balls, 10 Burpees
BootCamp
BootCamp - Oily Jim (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Dedlifts
10 Push Ups
10 Box Dips
10 Jumping Pull Ups
:30 seconds Rest
BootCamp - Bridges is the Man (Time)
3 Rounds for Time - 7 Min Cap

12 KB Shoulder Press (l/r=1)
12 Ring Rows
12 Sumo DL Hi Pulls
Starship Destroyer (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

Buy In: 100 Dubs
Then: 10 Wall Balls, 10 Burpees

CrossFit

2016-12-10

12/10/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Stopping to think about your next rep will NOT burn an extra calorie and will NOT make you more fit
Conditioning
Flat Belly Workout (Time)
5 Rounds for Time - No Cap

10 Burpees
20 Mountain Climbers (l/r=1)
15 Push Ups
20 Air Squats
15 Jumping Knee Tucks
Rest 1 Minute
when you're finished, there may be other athletes working out. Support them!
Metcon
Timing is Everything (AMRAP - Rounds)
EMOM - 8 MInutes

4 Strict Pull Ups (8 Ring Rows)
10 Butterfly Sit Ups
The Body Control (AMRAP - Reps)

CrossFit

2016-12-09

12/9/16
Warm-up
Coaches Choice
Active Warm up With Coach!
It's the INTENSITY with which you workout that matters #checktheegoatthedoor
Metcon
Gravedigger (Time)
For Time - 30 Minute Cap

With a Partner, complete the following....

100 Med Ball Over Shoulder (50/30)
100 Wall Ball Shots (20/15)
100 Toes to Bar
100 Hand Stand Push Ups
100 Calorie Row

CrossFit

2016-12-08

12/8/16
Warm-up
Coaches Choice
Active Warm up With Coach!
If it takes a lifetime to reach your goal, just think of the satisfaction you'll feel when you get there!
Weightlifting
3 Position Snatch (1-1-1-1-1-1-1-1-1-1 of increasing weight)
Pause @ mid shin
Pause just above the knee
Pause at the hip
Snatch
*one snatch per complext
Metcon
Burning Desire (Time)
5 Rounds for Time - 12 Min Cap

3 Wall Walks
6 Am KB Swings (53/35)[80/53]
9 Slam Balls (50/30)
12 Pistols
2 Rope Climbs
Modifiers:
wall walks - push up & reach
pistols - banded or Jump air squat
rope climb - 3 knees to elbow from rope (per rep)
500m Row (Time)
Max Effort 500m Row
BootCamp
BootCamp - Transverse Excitement (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Plank Burpees
10 Lateral Jumps over Speed Ladder
Bear Crawl (length of ladder)
10 Ring Rows
10 KB Sump Deadlift Hi-Pulls
Rest :30 seconds
BootCamp - Burning Desire (Time)
5 Rds for Time - 12 Min Cap

5 Hand Release Push Ups
5 American KB Swings
10 Wall Ball Cleans (20/15)
10 Jumping Air Squats
5 Hollow Body Knee Raises

CrossFit

2016-12-07

12/7/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Every workout is the most important workout of your life!
Weightlifting
Deadlift (4x10 with increasing weight. )
Between each set, complete 5 SLSU and 5 Supermans
Metcon
The Magic Man (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

5 Box Jumps (24/20)
4 Pull Ups [3 Ring MU]
3 HSPU [strict]
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
BootCamp
I Am Human, but Ready for More (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Side Squat Lunges (l/r=2)
10 T-Push Ups
10 Bicycle Crunches (l/r=1)
10 1-Legged Hip Extensions (l/r=2)
Rest :15 seconds
BootCamp - The Magic Man (AMRAP - Rounds)
EMOM - 10 Minutes

10 Jumping Air Squats
5 Ring Rows
5 Push Ups
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2016-12-06

12/6/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
S2OH - Complex (EMO2M - 20 Minutes increasing weight )
EMO2M - 20 Minutes

1Push Press, 1 Push Jerk, 1 Split Jerk
Metcon
So, This is Love? (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

5 Squat Clean Thrusters (95/65)[135/95]
10 Toes to Bar
rest :30 seconds
Max Burpees (AMRAP :90) (AMRAP - Reps)
AMRAP - :90 seconds

Burpees to 6" Touch
BootCamp
BootCamp - Satans Bed (AMRAP - Rounds and Reps)
AMRAP - 20 Mins

Max Ring Rows in :30 seconds
60 Double Unders
20 Burpees
Rest :30 seconds

Max Ring Rows in :30 seconds
20 Jumping Moutain Climbers (l/r=1)
15 Bicycle Crunches (l/r=1)
Rest :30 seconds
BootCamp - So This is Love? (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

7 KB Taters
12 Lying Knee Ins
Rest :30 seconds
Max Burpees (AMRAP :90) (AMRAP - Reps)
AMRAP - :90 seconds

Burpees to 6" Touch

CrossFit

2016-12-05

12/5/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat w/ 3 sec pause IV (8x1 w/ 3 sec pause)
Front Squat 8x1 w/ 3 sec pause (heavier than last week
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Accessory Work
Handstand Walk (:90 seconds max distance)
BootCamp
BootCamp - Gone Again (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders
20 Forearm Plank to Straight Arm Switches
15 Ring Rows
10 Jumping Air Squats
5 Prison Lunges (l/r=1)
rest :30 seconds
BootCamp - DT (Time)
5 Rounds for Time

12 Single KB Deadlifts
9 American KB Swings
6 Burpees

CrossFit

2016-12-03

12/03/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Hilarious (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes
:45 work, :15 rest for 4 Rounds

- Double Unders
- Wall Ball Sit Ups
- Jumping Air Squats
- Plank Hold (max effort)
- Push Ups
Metcon
Politics, Politics, Politics (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 Mtn Climbers (l/r=1)
20 Bicycle Crunches (l/r=1)
10 Supermans
10 Toes to Bar
Off the Wall (Time)
3 Rds - For Time (5 Min Cap)

10 Deadlifts (135/95)[225/130]
20 Wall Ball Shots (20/15)[25/20]
BC: Single KB Deadlifts and Wall Ball Shots

CrossFit

2016-12-02

12/2/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Every accomplishment, starts with the decision to try!
Metcon
Harvester of Sorrow (Time)
For Time - 30 Min Cap

50-40-30-20-10-20-30-40-50

50 Pull Ups
40 Burpee Bar Jump Overs
30 Slam Balls Over the Shoulder (50/30)
20 Overhead Squats (95/65)[115/80]
10 Ring dips [Ring MU]
20 Overhead Squats
30 Slam Balls Over the Shoulder
40 Burpee Bar Jump Overs
50 Pull Ups
BootCamp
BootCamp - Harvester of Sorrow (Time)
For Time - 30 Min Cap

50 Ring Rows
40 Burpees
30 Wall Ball Shots
20 Double KB Front Rack Squats
10 Ring Dips
20 Double KB Front Rack Squats
30 Wall Ball Shots
40 Burpees
50 Ring Rows

CrossFit

2016-12-01

12/1/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Lifting makes Human Beings Strong!
Weightlifting
Snatch with Pause (EMO2M - 3 Reps with Increasing weight)
Snatch with a 3 second pause in the catch before coming up to complete the lift
20 Minutes
Metcon
The Danger Zone (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Thrusters (115/80)
10 HSPU [45# plates]
10 Toes to Bar
10 Power Cleans
BootCamp
BootCamp - Amarillo on my Mind (AMRAP - Reps)
EMOM - 20 Minutes

0-4 Minutes
20 Mtn Climbers (l/r=1), 10 SLSU

5-9 Minutes
20 Bicycle Crunches (l/r=1), 4 Burpees

10-14 Minutes
20 Double Unders, 10 Lateral Squats

15-19 Minutes
10 Russian Twists (wall ball)(l/r=1), 5 Butterfly Sit Ups
BootCamp - The Danger Zone (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 KB Goblet Squat Thrusters
10 HRPU
10 Lying Knee Ins
10 American KB Swings

CrossFit

2016-11-30

11/30/16
Warm-up
Coaches Choice
Active Warm up With Coach!
It's only as hard as you make it!!!! Try to do one more rep today before you rest, see what that rewards you!
Weightlifting
Back Squat (Find your NEW 5RM )
Metcon
The Angle of the Dangle (Time)
3 Rds for Time - 9 Min Cap

50 Double Unders
10 Burpees
20 Wall Ball Shots (20/15)[25/20]
Strict Pull Ups (No Measure)
30 Strict Pull Ups [weighted]
Accessory Work
BootCamp
Love is Just a Game II (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Russian KB Swings
10 KB Deadlifts
10 Box Dips
25 Plate Jumps
5 Russian KB Swings
5 KB Deadlifts
5 Box Dips
25 Plate Jumps
Rest :30 seconds
BootCamp - The Angle of my Dangle (Time)
3 Rounds for Time - 8 Min Cap

50 Double Unders
10 Burpees
20 Wall Ball Shots
Ring Rows (30 Ring Rows )

CrossFit

2016-11-29

11/29/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Every Rep makes your stronger, better, happier!
Weightlifting
Push Press (5x1 @ 100% of 1RM, then 1 set max Push Jerks)
place push jerk set in comments
Metcon
The Prelude (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Jumping Back Squats (45/35)
10 Overhead Lunges (45/35)
10 SLSU
1 Rope Climb (16')
1000m Row (Time)
Max Effort 1000m Row
Accessory Work
Metcon (No Measure)
Foam Rolling Cool Down - 8 Minutes
BootCamp
The Octagon (AMRAP - Reps)
EMOM - 20 Minutes (:45 on, :15 rest)

Burpees onto Plate (45/25)
Double Unders
Russian Twists (45/25)(l/r=1)
Flutter Kicks (l/r=1)
BootCamp - The Prelude (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Jumping Air Squats
10 Prison Lunges (l/r=1)
10 SLSU
5 Jumping Pull Ups

CrossFit

2016-11-28

11/28/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat w/ 3 sec Pause III (6x2 w/ 3 sec pause)
6x2 Heavier than last weeks 5x3
Metcon
No More FOOD (Time)
5 Rounds for Time - 8 Min Cap

6 Clean and Jerks (115/80)[135/95]
5 Pull Ups [C2B]
4 Burpee Bar Jump Overs
It's Just Working Out (AMRAP - Rounds)
EMOM - 8 Minutes

5 Slam Balls (50/30), 6 HRPU
BootCamp
Diddly Doo Number 2 (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

200 Meter Row
10 Mtn Climbers
10 Russian Twists
200 Meter Row
10 Jumping Air Squats
10 Bicycle Crunches
BootCamp - No More Food (Time)
5 Rds for Time - 8 Min Cap

8 AM. KB Swings
7 Ring Rows
6 Burpees
BootCamp - it's Just Working Out (AMRAP - Rounds)
EMOM - 8 Minutes

5 Wall Ball Cleans (20/15), 6 HRPU

CrossFit

2016-11-26

11/26/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
HIIT for Time - Cap 16 (Time)
4 Rounds for Time - Cap 16 Minutes

Max Pull Ups in 30 seconds
60 Dubs
20 Burpees

*must rest 1 minute after the final burpee
**place your final number of PU's in the notes
Metcon
Control the Flow (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Shots (20/15)[25/20]
:30 Plank Hold
5 Strict Pull Ups (banded)
5 Burpee Box Jump Overs
5 Jumping Lunges (l/r=1) [pistols (10)]

CrossFit

2016-11-24

11/24/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Now that it's Thanksgiving, our mindset will switch from personal fitness, to fitness goals!
Metcon
Burn that Bird (AMRAP - Rounds and Reps)
With a Partner, complete the following - 15 Min AMRAP

1,000 Meter Row
100 Double Unders
25 Shoulder to Overhead (95/65)
25 Back Squats
25 Pull Ups
25 Hang Clean and Jerks
25 Burpees
Burn Baby BURN (AMRAP - Rounds)
EMOM - 10 Minutes

even - 5 wall walks, 10 Mtn Climbers
odd - 8 Toes to Bar, 5 Jumping Air Squats

CrossFit

2016-11-23

11/23/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Gobble Gobble the Chipper (Time)
For Time - 30 Min Cap

21 Squat Snatches (95/65)[135/95]
15 HSPU
9 Clean & Jerks
50 Pistols
9 Squat Snatches
15 HSPU
21 Clean & Jerks

* EMOM stop and complete 5 Burpees
BootCamp
BootCamp - Gobble Gobble the Chipper (Time)
For Time - 30 Min Cap

21 Am KB Swings
21 SLSU
15 HRPU
15 SLSU
9 Goblet Squat Thrusters
9 SLSU
50 Jumping Air Squats
50 Lunges (l/r=2)
9 Am KB Swings
9 SLSU
15 HRPU
15 SLSU
21 Goblet Squat Thrusters
21 SLSU

* EMOM - stop and complete 5 Burpees

CrossFit

2016-11-22

11/22/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (5x2 @ 100% of 1RM, then max rep set)
place max reps in notes
Metcon
Ridiculousness Ready (Time)
For Time - 21-15-9 - 9 Min Cap

Thrusters (95/65)[115/80]
Toes to Bar
Double Unders
Accessory Work
GHD Situps (25 Reps )
Reverse GHD (No Measure)
25 Reps
BootCamp
So Many Likes (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 HRPU
25 Double Unders
250 Meter Row
Rest :30 seconds
BootCamp - Ridiculousness Ready (Time)
21-15-9 For Time - 9 Min Cap

KB Thrusters
Hollow Body Knee Raises
Lateral Bar Jump Overs (l/r=1)
Accessory Work
Metcon (No Measure)
50 V-Ups and 25 Supermans

CrossFit

2016-11-21

11/21/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat w/ 3 sec pause II (5x3 (3 sec pause) - heavier than last week 1x5)
5x3 with 3 second pause @ bottom
Metcon
Hard Earned (AMRAP - Rounds)
EMOM - 10 Minutes

even - 8 Hang Squat Cleans (115/80)[165/110]
odd - 10 Burpee Bar Jump Overs
Pop Culture (Time)
4 Rounds for Time - 6 Min Cap

8 Pull Ups [C2B]
10 Wall Ball Shots (20/15)[25/20]
BootCamp
BootCamp - Sail Away (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Jumping Air Squats
10 Flutter Kicks (l/r=1)
10 Supermans
10 Double Leg Mtn Climbers
REST :30 seconds
BootCamp - Hard Earned (AMRAP - Rounds)
EMOM - 10 Minutes

even - 12 Am KB Swings
odd - 8 Burpees
BootCamp - Pop Culture (Time)
4 Rds for Time - 6 Min Cap

8 Ring Rows
10 Wall Ball Shots

CrossFit

2016-11-19

11/19/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
You Naked Under Those Clothes? (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Mtn. Climbers (l/r=1) [Pistols]
10 SLSU
Rest :20 seconds

20 Russian KB Swings
10 SLSU
Rest :20 seconds

20 Bicycle Crunches (l/r=1) [toes 2 bar]
10 SLSU
Rest :20 seconds

20 Russian Twists (20/15)(l/r=1)
10 SLSU
Rest :20 seconds
wall ball for Russian Twists

Rx+ - Pistols vs Mtn Climbers
Toes2Bar vs Bicycle Crunches
Metcon
So Naked (Time)
For Time - 10-8-6-4-2

Wall Ball Shots (20/15)
Toes to Bar
Jumping Air Squats
Box Dips

CrossFit

2016-11-18

11/18/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Rope Climb/Pull Up Seminar begins tomorrow at 10am SHARP!
Metcon
Bad A$$, Shut Yo Mouth (Time)
For Time - 40 Min Cap

100 Calorie Row
50 Hand Stand Push Ups
100 Double Unders
50 Power Cleans (95/65)[135/95]
100 Thrusters (barbell)[95/65]
50 Hand Release Push Ups
10 Min Cap on the row. If you get capped out, you must add 10 seconds for each calorie not completed
BootCamp
Bad A$$, Shut Yo Mouth (Time)
For Time - 40 Min Cap

100 Calorie Row
50 Box Dips
100 Double Unders
50 Russian KB Swings
100 Goblet Squat Thrusters
50 HRPU
10 Min Cap on the Row. If you get capped out, you must add 10 seconds for each calorie not completed

CrossFit

2016-11-17

11/17/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Anne making the Thrusters look easy!!!
Weightlifting
3 Position Snatch #1 (top-down) (EMO2M - 20 Minutes )
EMO2M - 20 Minutes

Hi-Hang Snatch
Above Knee
Mid-Shin
Metcon
Lets Build Winners (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 Deadlifts (155/110)[255/175]
100 Meter Run
10 Burpee Wall Balls
100 Meter Run
BootCamp
BootCamp - Have it All II (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes (rest :20 seconds at the end of each movement)

20 Prison Squat Jumps (fast tempo)
20 Prison Walk Lunges (l/r=1)
20 Step Out Burpees (fast tempo)
10 Push Ups
20 Mtn. Climbers (l/r=1)
20 Butterfly Sit Ups
20 Ring Rows
BootCamp - Lets Build Winners (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 Single KB Deadlifts
100 Meter Run
10 Burpee Wall Balls
100 Meter Run

CrossFit

2016-11-16

11/16/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (1@105%, 1@110% & 1@115% of 5RM )
Metcon
Doobie Doobie Doo (Time)
For Time - 27-21-15-9
12 Min CAP

Am. KB Swings (53/35)[80/53]
Burpees to a 6" touch
1 Min Rest after each round
Group Cool Down/Stretch (No Measure)
Cool Down with Coach for 5 Minutes
BootCamp
BootCamp - To Be Sure (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 - Kettlebell Sumo Deadlift High Pulls
5 - Knee Raises (hollow body)
10 - Mountain Climbers (l/r=1)
10 - Plate Toe Taps (l/r=1)
300 Meter Row
Doobie Doobie Doo (Time)
For Time - 27-21-15-9
12 Min CAP

Am. KB Swings (53/35)[80/53]
Burpees to a 6" touch
1 Min Rest after each round
Group Cool Down/Stretch (No Measure)
Cool Down with Coach for 5 Minutes

CrossFit

2016-11-15

11/15/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (5x5 @ 90% of your 1RM from last week)
If you didn't find your 1RM last week, use the first 10 mins to find that weight today, then complete as many of the 5 sets @90% as possible.
Metcon
The Questionnaire (EMOM 10) (AMRAP - Reps)
EMOM - 10 Minutes

1 Power Clean +
1 Hang Squat Clean +
1 Thruster
(105/70)[155/105] then,
complete max toes to bar until :45 on clock
score t2b and you must separate the squat clean and the thruster
Accessory Work
GHD Situps (25 GHD Sit Ups )
BootCamp
BootCamp - Lead In II (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

2 Speed Ladder (side step (l/r))
10 Air Squats
10 Burpees
10 Mountain Climbers (l/r=2)
REst :30 seconds
BootCamp - The Questionnaire (AMRAP - Reps)
EMOM - 10 Minutes

3 KB Taters + 2 KB Goblet Squats
then, complete AMRAP of SLSU until :45 seconds
Plank Max (Time)
Max Plank Hold for Time

CrossFit

2016-11-14

11/14/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (5x5 - increasing weight w/ 3 second pause )
Metcon
Like, Totally!!!! (Time)
5 Rds for Time - 8 Min Cap

12 S2OH (95/65)[135/95]
25 Double Unders
Totes, Sweating (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Pull Ups [C2B]
10 KB Snatches (53/35)(l/r=2)
10 Lateral Bar Jump Overs (l/r=1)
BootCamp
BootCamp - Circuit of the Stars (20 AMRAP) (AMRAP - Reps)
5 Rounds for Reps (:20 seconds of work, :10 seconds of rest)

- Bicycle Kicks (l/r=1)
- Rest
- Box Push Ups
- Rest

- Wall Ball Sit Ups
- Rest
- Box Step Ups
- Rest

- Med Ball Toss
- Rest
- Box Dips
- Rest

- Air Squats
- Rest
- Supermans
- Rest
BootCamp - Like, Totally (Time)
5 Rds for Time - 8 Min Cap

12 HRPU
25 Double Unders
BootCamp - Totes Sweating (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 Ring Rows
10 Am KB Swings
10 Lateral Jump Overs

CrossFit

2016-11-12

11/12/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Stephanie hits her snatch PR by 5# on an "off day"! Congrats, Mrs. Chef!
Conditioning
Thank you, Veterans of the US Military (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

50 Double Unders
25 SLSU
25 Push Ups
25 Am KB Swings
1:00 Minute Plank
1:00 Minute Wall Sit
Metcon
Truckin' (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

9 Unbroken Wall Ball Shots (20/15)
6 Unbroken Toes to Bar
*if you break, you must start the movement over again from the beginning

CrossFit

2016-11-11

11/11/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Metcon (Time)
For Time - 40 Min Cap

50 Back Squats (95/65)[135/95]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead

50 Front Squats (85/60)[115/80]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead

50 Power Snatches (75/55)[95/65]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead
BootCamp
TLC (chipper 40) (Time)
For Time - 40 Min Cap

50 Jumping Air Squats
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

50 Air Squats (w/ pause at bottom)
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

50 Lung Steps
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

CrossFit

2016-11-10

11/10/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Only 2 Spots Left!!! Don't Miss Out if either of these movements interest you!
Weightlifting
Snatch (EMO2M - 20 Minutes w/ increasing weight )
Pick it Up, Put it Down, Do It Again (Time)
3 Rounds for Time - 10 Min Cap

10 Clean & Jerks (115/80)[155/105]
10 Toes to Bar
10 Burpee Bar Jump Overs
Accessory Work
GHD Situps (25 Reps )
BootCamp
So Fresh and So Clean (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

even - 5 Ring Rows, 3 Push Ups
odd - 10 side lunges with kb extended in front @ bottom squat position
during the 20 Minute session, complete 100-150 flutter kicks (l/r=1) with any downtime you have throughout
BootCamp - Pick It Up, Put it Down Again (Time)
3 Rds for Time - 10 Min Cap

15 Am KB Swings
15 Lying Knee Ins
10 Burpees
GHD Situps (20 partner assisted GHD Sit Ups )

CrossFit

2016-11-09

11/9/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (2@100%, 2@105%, 2@110% of 5RM )
10 Strict Pull Ups in between each set
Metcon
Well, This is Wrong (Cap 7) (Time)
For Time - 9-15-21 (7 Min Cap)

Toes to Bar
Power Snatches (75/55)[115/80]
RIP CITY BENCH CITY (Weight)
Starting with the empty barbell, complete 1 rep Bench Press. Then the weight will increase by 10# as soon as each athlete in the class has had an attempt. Your score is the final successful weight.
BootCamp
BootCamp - My Clothes are Getting Loose (AMRAP - Rounds)
5 Rounds
Max Effort for :30 seconds @ each station. Then rest for :15 seconds

-Jump Rope
-Squatted Side Steps
-KB Hand Walk
-Straight Leg Sit Ups
BootCamp - Well, This is Wrong (Time)
9 - 15 - 21 For Time (7 Min Cap)

Hollow Body Knee Raises
American KB Swings
Metcon (Time)
Complete 3 Push Ups Every :30 seconds until failure.

CrossFit

2016-11-08

11/8/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Push Press (1 Rep Max, Followed by 5x5 @ 80%)
Take the first 10 Min to find your 1RM for the day, then the next 15 minutes to complete 5x5 @ 80% of that number. Be aggressive, but smart. Don't let your ego get in the way of a good lifting session!
Metcon
Drop the Hammer (Cap 8) (Time)
3 Rounds for Time - 8 Min Cap

10 KB Snatches (l/r=2) (53/35)
3 Bar MU
10 Wall Ball Shots (20/15)
Just Doesn't Taste Good (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

5 Ring Dips
5 Burpee Box Jump Overs
BootCamp
BootCamp - Cover Me! I'm Going In (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Single KB Deadlifts
10 Jumping Air Squats
10 Speed Skaters
10 Bicycle Crunches (l/r=1)
250 Meter Row
BootCamp - Drop the Hammer (Time)
3 Rds for Time - 8 Min Cap

10 American KB Swings
10 Ring Rows
10 Wall Ball Shots
BootCamp - Just Doesn't Taste Good (AMRAP - Rounds)
EMOM - 6 Minutes

5 Ring/Box Dips
5 Burpees

CrossFit

2016-11-07

11/7/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (1 Rep Max )
Metcon
Accessory Work
Time is Moving, Are you? II (3 Rounds for reps)
0-4 Minutes
30 Pull Ups [C2B]
*max dubs with time remaining

5-8 Minutes
20 handstand Push Ups
*max KB Swings with time remaining [snatches]

9-11 Minutes
10 Hang Squat Cleans (135/95)[155/110]
*max air squats with time remaining [pistols]
GHD Work (AMRAP - Reps)
30 partner Assisted GHD Reps (not for time)
If you have done GHD's before, complete 30 reps unassisted
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 - Time is Moving, Are you? II (3 Rounds for reps)
0-4 Minutes
30 Ring Rows, then
max Dubs with time remaining

5-8 Minutes
20 HRPU, then
max American KB swings with time remaining

9-11 Minutes
10 KB Taters, then
max air squats with time remaining

CrossFit

2016-11-05

11/5/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
CON-DITION-ING (AMRAP - Reps)
AMRAP - 8 Minutes

10 Russian Twists (25/20)(l/r=1)
15 Bicycle Crunches (l/r=1)
20 Russian KB Swings
then immediately into.....

EMOM - 8 Minutes

10 Wall Ball Shots
6 HRPU
then immediately into...

AMRAP - 7 Minutes

5 Burpees
10 Mtn Climbers (l/r=1)
15 Hollow Body Knee Raises
then immediately into....

4 Rds For Time - Cap 7

12 American KB Swings
12 KB Goblet Squat Thrusters
12 Single arm KB Squats (6l/6r)
Each round is a rep, each minute is a rep, each full minute under the cap is a rep (no half reps).
Plank Max (Time)
Max Plank Hold for Time

CrossFit

2016-11-04

11/4/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Faux Regionals Event 3 (2015) (Time)
For Time - 40 Min Cap

1 Mile Run
50 Overhead Squats (95/65)[135/95]
100 Straight Leg Sit Ups [GHD]
150 Double Unders
50 Sump DL Hi Pulls
100 Box Jump Overs (24/20)
BootCamp
BootCamp Faux Reg. Event 3 '15 (Time)
For Time - 40 Min Cap

1 Mile Run
50 Single KB Overhead Squats (25L/25/R)
100 SLSU
150 Double Unders
50 KB Sumo Deadlift Hi Pulls
100 Box Step Ups
1/2 mile Run

CrossFit

2016-11-03

11/3/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Strength Complex #2 (EMO2M - 20 Minutes )
1 Hang Snatch Pull + 1 Hang Snatch, then 1 Snatch Pull (from ground) + 1 Full Snatch
increasing weight as you feel comfortable
Metcon
Double Dutch (AMRAP - 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

20 Double Unders
10 Burpees
Lifting Deads (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Deadlifts (185/130)[275/185]
6 toes to Bar
BootCamp
BootCamp - The Feeling of Blaze (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Box Step Ups (l/r=2)[weighted]
10 Box Push Ups
10 Box Dips
500 Meter Row
set up workout stations under the clock.
Double Dutch (AMRAP - 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

20 Double Unders
10 Burpees
BootCamp - Lifting Deads (AMRAP - Rounds)
EMOM - 10 Minutes

4 Single Leg Deadlifts (l/r=2)
4 Toes to J- hooks

CrossFit

2016-11-02

11/2/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat (2@95%, 2@100%, 2@105% of 5RM )
During the Squat session, complete 5 x 10 KB Bent Over Rows
Metcon
Drink, Drank, Drunk (Time)
5 Rounds for Time - 20 Min Cap

5 Power Cleans (135/95)[205/140]
5 Front Squats
5 Push Jerks
20 Pull Ups [C2B]
Rest :90 seconds
BootCamp
BootCamp - Must Be, Has to Be (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Burpee Wall Balls
10 Walking Lunges
10 Ring Rows
10 Russian Twists
10 Walking Lunges
Burpee, followed by a wall ball shot.
Russian Twists with KB
BootCamp - Drink, Drank Drunk (Time)
5 Rounds for Time - 20 Min Cap

5 American KB Swings
5 Goblet Squat Thrusters
5 Russian KB Swings
5 McGil Sit Ups (5l/5r)
5 Sumo Deadlift Hi Pulls
rest :90 seconds

CrossFit

2016-11-01

11/1/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Clean (EMOM - 20 Minutes 1Hang Clean)
2 Strict Pull Ups between each rep
Metcon
Power Is Nothing Without Control (Time)
3 Rds for Time - 8 Min Cap

12 Hand Stand Push Ups
15 Toes to Bar
20 Pistols (l/r=2)
Rotation Stations (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

6 Deadlifts (185/110)[245/185]
8 KB Swings (53/35)
10 Wall Ball Shots (20/15)[25/20]
BootCamp
BootCamp - Affect the Body (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Lateral Bar Jump Overs (l/r=1)
10 Plate Push Ups
10 Butterfly Sit Ups
10 Supermans
10 Mountain Climbers
BootCamp - Power is Nothing without Control (Time)
3 Rds for Time - 8 Min Cap

12 Box Dips
15 Knees to Elbows
20 Jumping Air Squats
BootCamp - Rotation Station (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

6 Single KB Deadlifts
8 American KB Swings
10 Wall Ball Shots

CrossFit

2016-10-31

10/31/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (6x2 heavier than last Monday)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Accessory Work
Metcon (No Measure)
Light 500 Meter Row, followed by 2 minutes of dubs and 50 Weighted Push Ups (or ring Push Ups)
BootCamp
The Truth Can HURT (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Air Squats with side kick (l/r=2)
10 Push Ups
10 Double Mountain Climbers
10 Bicycle Crunches (l/r=1)
10 Flutter Kicks (l/r=1)
10 Ring Rows
rest :30 seconds
BootCamp - FRAN (Time)
For Time

21-15-9

KB Goblet Squat Thrusters
Banded Pull Ups
Accessory Work
Metcon (No Measure)
Light 500 Meter Row, followed by 2 minutes of dubs and 25 Box Dips

CrossFit

2016-10-29

10/29/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Want Better Endurance? (Time)
For Time

400 Meter Med-Ball Run (20/15)
20 Box Jump Overs
2 Min Plank Hold (accumulated)
20 SLSU
1 Minute Wall Sit
20 Hand Release Push Ups

1 Mile Run

20 Hand Release Push Ups
1 Min Wall Sit
20 SLSU
2 Min Plank Hold (accumulated)
20 Box Jump Overs
400 Meter Med-Ball Run (20/15)

CrossFit

2016-10-28

10/28/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Let's Partner Up AGAIN (Time)
For Time - 30 Min CAP

75 Thrusters, while one partner holds from pull up bar (95/65)[115/80]

75 Burpees while one partner holds deadlift (165/115)[225/155]

15 Rope Climbs while partner holds the plank position (if your partner plans to do more than one climb, you must remain in the plank during the rest between climbs)

CrossFit

2016-10-27

10/27/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Strength Complex #1 (8 Sets of increasing weight (20 Min))
Complete 8 Sets of the Following complex (including warm-up)

1 Hang Snatch + 1 Full Snatch + 2 Overhead Squats
Metcon
Always on My Mind (AMRAP - Reps)
With a Partner - For Reps (combined)

5 Min Max Calorie Row
then
5 Min Max Shoulder to Overhead (75/55)[115/80]
*no rest between movements
**you may switch partners whenever you'd like
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
BootCamp
BootCamp - War on the Core (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

:30 second Plank Hold
20 Bicycle Crunches (l/r=1)
10 Supermans
20 Flutter Kicks (l/r=1)
rest :30 seconds
BootCamp - Always on my Mind (AMRAP - Reps)
5 Min AMRAP - Max Calorie Row,
then
5 Min Max American KB Swings
you may switch partners at any time.
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2016-10-26

10/26/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Back Squat (3@85%, 3@90%, 3@95% of 5RM )
Metcon
Sing Like You Mean It (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP 7 Minutes

12 Deadlifts (135/95)[165/115]
50 Double Unders
12 Back Squats
Can't Means Won't (EMOM - 6) (AMRAP - Rounds)
EMOM - 6 Minutes

4 C2B Pull Ups [3 Ring MU]
4 KB Snatches (l/r=2) (53/35)
4 HSPU
BootCamp
BootCamp - Too Good (AMRAP - Reps)
AMRAP - 20 (increasing reps x 2)

2 - KB Swings
2 - KB Goblet Squats
2 - Lying Knee Ins
2 - Straight Leg Sit Ups

4 - KB Swings
4 - KB Goblet Squats, etc....
BootCamp - Sing Like You Mean It (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

12 Single KB Deadlifts
50 Dubs (75 singles)
12 SLSU
12 KB Goblet Squats
BootCamp - Can't Means Won't (AMRAP - Rounds)
EMOM - 6 Minutes

5 Ring Rows
5 KB Sumo DLHP
5 HRPU

CrossFit

2016-10-25

10/25/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Split Jerk (2-2-2-2-2-2-2-2-2-2 with 2 second pause in dip)
Complete 10 doubles with a 2 sec puase at the bottom of your initial dip
Metcon
Season of Champions (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

2 cycles EMOM of 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Thruster (95/65)[135/95]
the hang squat clean must be completed prior to the thruster (not combined)
Ladders Up & Up (AMRAP 4) (AMRAP - Reps)
AMRAP - 4 Minutes

2-2, 4-4, 6-6, 8-8, 10-10, 2-2, 4-4, 6-6, 8-8, 10-10, etc......
Toes to Bar
Burpees
the pattern will be 2 thru 10 and then begin at 2 again. Keep this same progression for 4 minutes
BootCamp
BootCamp Tuff Stuff (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Double Unders
10 Box Step Ups
15 Double Unders
10 Toe Touches (l/r=1)
10 Double Unders
10 Ring Rows
5 Double Unders
10 Box Push Ups
Metcon (Time)
For Time - 8 Min Cap

10 Burpees, 50 Meter Run
9 Burpees, 50 Meter Run
8 Burpees, 50 Meter Run
etc.....
BootCamp - Ladders Up and Up (AMRAP - Reps)
AMRAP - 4 Minutes

2-2, 4-4, 6-6, 8-8, 10-10, 2-2, 4-4, 6-6, 8-8, 10-10, etc.....

Knee Raises
Straight Leg Sit Ups

CrossFit

2016-10-24

10/24/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (6x3 - heavier than 10/3/16 (6x4))
Metcon
Fran-tic Exercise (Time)
For Time - 5 Min Cap

15-12-9

Thrusters (95/65)[115/80]
Pull Ups
Winner Winner Someone's Dinner (AMRAP - Rounds and Reps)
AMRAP - 9

10 Wall Ball Shots (20/15)[25/20]
8 Toes to Bar
6 Burpee Bar Jump Overs
4 Power Cleans (95/65)[115/80]
BootCamp
Olde School (AMRAP - Rounds and Reps)
AMRAP - 20

7 Jumping Air Squats
8 Butterfly Sit Ups
9 Russian KB Swings
10 Mtn. Climbers (l/r=1)
Rest :30 seconds
BootCamp - Fran-Tastic II (Time)
18-15-12

KB Goblet Squat Thrusters
Ring Rows
BootCamp - Winner Winner (AMRAP - Rounds and Reps)
AMRAP - 9

10 Wall Ball Shots
8 Toes to J-Hook
6 Burpee Bar Jump Overs
4 Russian KB Swings

CrossFit

2016-10-22

10/22/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Can't Stop, Won't Stop (AMRAP - Rounds and Reps)
AMRAP - 20

5 V-Ups
10 Burpees
15 Goblet Squats (53/35)
20 KB Swings (53/35)
100 M Run
*rest 1 minute between each round
Metcon
Weekend Throwdown (Time)
5 Rounds for Time - 15 min Cap

5 Wall Balls (20/15)
10 Moutain Climbers (l/r=1)
:15 Second Plank Hold
20 Bicycles
2 Wall Walks
*complete wall balls and wall walks at the same location

CrossFit

2016-10-21

10/21/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
It's Supposed to Hurt II (Time)
For Time - 40 Min Cap
*alternate movements with partner

Rep Scheme 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Wall Balls (20/14)[25/20]
Clean and Jerks (115/75)[165/115]
Toes to Bar
Burpee Bar Jump Overs
Pull Ups [C2B]
Front Squats
Meters (x50 rowing)
Overhead Squats
Straight Leg Sit Ups
BootCamp - It's Supposed to Hurt II (Time)
For Time - 40 Min Cap
*alternate movements with partner

Rep Scheme 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Wall Bal Shots
American KB Swings
Knees to Elbows
Burpees
Ring Rows
KB Goblet Squat Thrusters
200 Meter Run (constant)
Overhead Plate Squats
Straight Leg Sit Ups

CrossFit

2016-10-20

10/20/16
The intro to class is not always enough time to practice difficult movements, this is....join us!
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch (EMO2M - 20 Complete 1 Pwr Snatch + 1 Full Snatch )
Metcon
Calling My Name (Time)
5 Rounds for Time - 9 Min Cap

5 Overhead Lunges (95/65)(l/r=1)
5 Thrusters
5 Sumo Deadlift Hi-Pulls
5 Toes to Bar
TABATA - ABS (AMRAP - Reps)
One Round (one song)

V - Ups
Straight Leg Sit Ups
BootCamp
BootCamp - Like Never Before (AMRAP - Reps)
:40 work, :20 Rest (max effort)

Biceps Curls (banded)
Squatted Side Kicks
Mountain Climbers
Walking Lunges
Wall Ball Cleans
BootCamp - Calling my Name (Time)
5 Rounds for Time - 9 Min Cap

5 Oerhead Plate Squats
5 Goblet Squat Thrusters
5 Sumo Deadlift Hi Pulls
5 Toes to J-Hooks
TABATA - ABS (AMRAP - Reps)
One Round (one song)

V - Ups
Straight Leg Sit Ups

CrossFit

2016-10-19

10/19/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat 5 Rep Week 2 (5@80%, 5@85%, 5@90% of 5RM )
5@80%, 5@85%, 5@90% of 5RM
10 Strict Pull Ups in between each set
Metcon
Booty on the Floor Tonight (AMRAP - Reps)
EMO2M - 10 Minutes

200 Meter Run
25 Dubs
Max Power Snatches (75/55)[115/80]
5 Full Rounds, score is snatches
Burpee Bees (AMRAP - Reps)
AMRAP - 2 Minutes

Burpees
BootCamp
BootCamp - Days of Our Lives (AMRAP - Reps)
EMOM - 5 Minutes

10 Barbell Rollouts (6 if first time)

EMOM - 5 Minutes

10 Barbell Jump Overs (l/r=1), 5 Butterfly Sit Ups

EMOM - 5 Minutes

10 Heel Touches (l/r=1), 10 Bicycle Crunches (l/r=1)

EMOM - 5 Minutes

10 KB Figure 8's, 10 KB Side Bends (5l/5r)
BootCamp - Booty on the Floor (AMRAP - Reps)
EMO2M - 10 Minutes

200 Meter Run
25 Dubs
Max Am KB Swings
Burpee Bees (AMRAP - Reps)
AMRAP - 2 Minutes

Burpees

CrossFit

2016-10-18

10/18/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean and Jerk (EMO2M - 2 touch-n-go Cleans + 1 Jerk )
20 Minutes
*between each set, complete 6 Barbell Bent Over Rows
Metcon
#hashtag names (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

4 Pull Ups [2 Ring MU]
8 Hand Stand Push Ups
12 American KB Swings (53/35)[80/53]
Accessory Work
Pistols (40 Pistols )
Rx+ For Time
BootCamp
This is REAL (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

5 Split Leg Push Ups
5 Burpees
5 Ring Rows
5 Sandbag Squats
5 Sandbag Presses

rest 2 Minutes

EMOM - 8 Minutes
100 Meter Run
BootCamp - #hashtag names (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

4 Banded Pull Ups
8 Box Dips
12 American KB Swings

CrossFit

2016-10-17

10/17/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (8 x 2 )
heavier than the 8x3 on September 26th.
Metcon
Just...Breathe (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
(105/70)[155/110]
Admire My Clone (Cap 4) (Time)
12-9-6 For Time - 4 Min Cap

Wall Ball Shots (20/15)[25/20]
Chest to Bar Pull Ups
BootCamp
BootCamp - Satans Bed (AMRAP - Rounds and Reps)
AMRAP - 20 Mins

Max Ring Rows in :30 seconds
60 Double Unders
20 Burpees
Rest :30 seconds

Max Ring Rows in :30 seconds
20 Jumping Moutain Climbers (l/r=1)
15 Bicycle Crunches (l/r=1)
Rest :30 seconds
BootCamp - Just Breathe (AMRAP - Rounds)
EMOM - 10 Minutes

4 Single KB Deadlifts
4 American KB Swings
4 Hand Release Push Ups
BootCamp - Admire My Clone (Time)
15-12-9 For Time - 4 Min Cap

Wall Ball Shots
Wall Ball Cleans

CrossFit

2016-10-15

10/15/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Every Single Day I Do! (Time)
For Time - 15 Min Cap

500 Meter Row
200 Meter Run w/ wall ball (20/15)
50 Double Unders
200 Meter Run w/ wall ball (20/15)
50 Wall Ball Shots (20/15)
200 Meter Run w/ wall ball (20/15)
50 Straight Leg Sit Ups
Metcon
A Healthy Start (AMRAP - Reps)
AMRAP - 12 Minutes

2-2-2-2-4-4-4-4-6-6-6-6-8-8-8-8...

Butterfly SIt Ups
Hand Release Push Ups
Air Squats
KB Sumo Deadlift Hi Pulls (53/35)
Max Plank Hold (Time)
Max Plank Hold

*when you break, you must complete burpees until the last person finishes.
Yup! Plank Holds!!!!!

CrossFit

2016-10-14

10/14/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Wet Sand (Cap 40) (Time)
For Time - 40 Min Cap

100 Foot Overhead Lunge Walk (45/25)
100 Double Unders
50 Hand Release Push Ups
50 Empty Barbell Thrusters (45/35)
25 Toes to Bar
25 American KB Swings (53/35)
5 Rope Climbs (16')
5 Bar Muscle Ups
400 Meter Run

CrossFit

2016-10-13

10/13/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Power Snatch (1-1-1-1-1-1-1-1-1-1)
10 attempts w/ increasing weight. 20 Mins
Metcon
Me and my Buddy (AMRAP - Rounds and Reps)
5 Rds for Time

500 M Row
10 Clean & Jerks (95/65)[135/95]
20 HSPU
30 Wall Ball Shots (20/15)[25/20]
With a partner. 1 athlete works at a time, but you can sub whenever you'd like. No time-cap.
Accessory Work
Strict Pull Ups (No Measure)
30 Strict Pull Ups [weighted]
BootCamp
BootCamp - Suburbs (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Split Leg Deadlifts (weighted if necessary)
10 Toe Touches (v-up style)(l/r=1)
30 Dubs (60 singles)
:30 second wall sit
BootCamp - Me and My Buddy (AMRAP - Rounds and Reps)
5 Rounds for Time w/ Partner

400 Meter Run
15 American KB Swings
20 HRPU
25 Wall Ball Shots
Only 1 partner works at a time, but you can break the workload up however you choose.

CrossFit

2016-10-12

10/12/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Back Squat 5 Rep Week 1 (5@75%, 80%, 85%)
5 Reps at 75%, 80%, 85% of 5RM
Metcon
Pay Your Dues (Cap 8) (Time)
3 Rounds for Time - 8 Minute Cap

15 Thrusters (95/65)[105/70]
15 Pull Ups
One Note Song (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

20 Wall Ball Shots (20/15)[25/20]
20 Russian KB Swings (53/35)[80/53]
BootCamp
BootCamp - HIIT Me (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Miniutes

9 Minute AMRAP of....

:20 Dubs
:20 Jumping Air Squats
:20 Burpees

rest 1 Minute, then...

9 MInute AMRAP of....

:20 plank hold, :10 rest
:20 ring rows, :10 rest
:20 SLSU, :10 rest
BootCamp - Pay Your Dues (Time)
4 Rounds for Time - 8 Min Cap

15 KB Goblet Squat Thrusters
15 Ring Rows
One Note Song (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

20 Wall Ball Shots (20/15)[25/20]
20 Russian KB Swings (53/35)[80/53]

CrossFit

2016-10-11

10/11/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Deadlift (1-1-1-1-1-1-1-1)
8 total reps of increasing weight (20 Minutes)
Metcon
Trolley Time (Time)
For Time - 30-20-10 (8 Min Cap)

Toes to Bar
S2OH (95/65)[115/80]
What's Up Lad? (AMRAP - Reps)
4 Min AMRAP

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

Front Squats (95/65)[115/80]
Burpee Bar Jump Overs
BootCamp
BootCamp - The New Wave (EMOM 20) (AMRAP - Reps)
EMOM - 20 Minutes Total

4 Rounds of max effort for :40 at each station (:20 rest)......

- Jumping Jacks
- T-Push Ups
- Ring Rows
- FLutter Kicks
- Plank Hold
BootCamp - Trolley Time (Time)
30-20-10 For Time, 8 Min Cap

Toes to Bar
200 Meter Run
BootCamp - What's Up Lad? (AMRAP - Reps)
4 Min AMRAP

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

Goblet Squats
Burpees

CrossFit

2016-10-10

10/10/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (4x6)
20 Minutes
Metcon
Adjustments (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

30 Double Unders
20 American KB Swings (53/35)[80/53]
10 Power Cleans (115/80)[175/120]
No Adjustments Necessary (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

5 HSPU [10 HSPU]
Accessory Work
GHD Situps (25 GHD Sit Ups )
BootCamp
BootCamp - Up, Down Over and Out (AMRAP - Rounds)
AMRAP - 20 Minutes

:30 plank hold
10 Single KB Deadlifts
10 Mountain Climbers (l/r=1)
10 Squatted Face Pulls (banded)
rest :30 seconds
squatted face pulls (below parallel for each rep to count, and full extension)
BootCamp - Adjustments (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

30 Dubs
20 American KB Swings
10 KB Sumo Deadlift Hi Pulls
BootCamp - No Adjustments Necessary (AMRAP - Rounds)
EMOM - 6 Minutes

8 HRPU
4 Straight Leg Sit Ups

CrossFit

2016-10-08

10/8/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Do You Feel Lucky? (EMOM 25) (AMRAP - Rounds)
EMOM - 25 Minutes

The coach will roll the die and the athletes will then perform the task associated with the number that turns up. Here are the tasks.....

1. 6 Burpee Bar Jump Overs
2. 25 Double Unders
3. 12 Ab-Mat Sit Ups (any style)
4. 12 Wall Ball Shots (20/15)
5. 6 Thrusters (100/70)(BC: Kettlebell)
6. 10 Pull Ups
The goal is to complete the full round each time. The best possible score is 25. Good Luck (get it).
Politics, Politics, Politics (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 Mtn Climbers (l/r=1)
20 Bicycle Crunches (l/r=1)
10 Supermans
10 Toes to Bar

CrossFit

2016-10-07

10/7/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
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#
We don't do HERO WODS enough and since we are approaching the 4 year anniversary of Tommy Mac's death, let's get after it!
BootCamp
BootCamp - Tommy Mac (Time)
For Time

Thrusters = Goblet squat Thrusters
Power Snatches = American KB Swings
Push Jerks = Hollow Body Knee Raises
Hang Squat Cleans = KB Taters
OverHead Squats = 100 Meter Run + 24 SLSU

CrossFit

2016-10-06

10/6/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Hang Snatch (1-1-1-1-1-1-1-1-1-1)
take 10 attempts at the Hang Snatch
Metcon
World Class (Time)
15-12-9 - For Time (7 Min Cap)

Overhead Squats (95/65)[155/105]
C2B Pull Ups
Kangaroo (AMRAP - Rounds)
EMOM - 6 Minutes

5 Box Jump Overs
6 jumping air squats [6 pistols]
7 SLSU
BootCamp
BootCamp - Dinner Party (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

100 Meter Run
10 Ring Rows
10 Butterfly Sit Ups
10 T Push Ups
10 Tuck Jumps
10 1-Arm KB Swings (l/r=1)
BootCamp - World Class (Time)
15-12-9 For Time - 7 Min Cap

Double KB Front Rack Squats
(or 30 total (15l/15r)
Banded Pull Ups
BootCamp - Kangaroo (AMRAP - Rounds)
EMOM - 6 Minutes

5 Prison Lunges (l/r=1)
5 SLSU

CrossFit

2016-10-05

10/5/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Back Squat (5 Rep Max Squat )
25 Minutes
Metcon
I'm A Bumble Bee (Time)
3 Rounds for Time - 9 Min Cap

5 Hang Squat Cleans (115/80)[155/115]
5 Shoulder to Overhead
5 Pull Ups [4 Ring MU]
200 Meter Run
Burpee Bees (AMRAP - Reps)
AMRAP - 2 Minutes

Burpees
BootCamp
BootCamp - Lady in Michigan (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

200 Meter Run
20 Bicycle Crunches
15 Lying Knee Ins
10 Wall Ball Cleans
5 Wall Ball Shots
then

AMRAP - 10 Minutes

100 Meter Run
20 Double Unders
15 Box Dips
10 Russian KB Swings
5 Wall Ball Shots
BootCamp - I'm a Bumble Bee (Time)
3 Rds for Time - 9 Min Cap

5 KB Taters
5 Goblet Squat Thrusters
5 Ring Rows
5 Burpees
55 Double Unders (110 singles)
Burpee Bees (AMRAP - Reps)
AMRAP - 2 Minutes

Burpees

CrossFit

2016-10-04

10/4/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean and Jerk (Find new 1 RM )
25 Minutes
Metcon
It's So Shiny (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 Power Snatches (75/55)[115/80]
10 Wall Ball Shots (20/15)[25/20]
20 Dubs
Accessory Work
Pistols
BootCamp
BootCamp - I don't Yoga...Everyday (AMRAP - Rounds)
EMOM - 10 Minutes

even - 20 Double Unders, 5 Push Ups
odd - 20 Jumping Jacks, 5 Ring Rows

then

EMOM - 10 Minutes

even - 100 Meter Run, max jumping lunges until :45
odd - 10 Bicycle Crunches, 10 SLSU
BootCamp - It's So Shiny (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 American KB Swings
10 Wall Ball Shots
5 Knee Tuck Jumps

CrossFit

2016-10-03

10/3/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (6x4 - slightly heavier than last week)
20 minutes
Metcon
Can't Believe It's October (Cap 8) (Time)
21-15-9 For Time - 8 Min Cap

Bar Facing Burpees
Pull Ups
Pour it ON (AMRAP 3) (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

9 Thrusters (95/65)[115/80]
9 Toes to Bar
Accessory Work
Shoulder Taps (No Measure)
3 x 10 Shoulder Taps + 1 Strict HSPU
BootCamp
BootCamp - This is the Big Leagues (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Sit Ups
10 Push Ups
10 Negative Release Ring Rows (slow decent)
10 Russian Twists (l/r=1) w/ wall ball
100 Meter Run
BootCamp - It's October (Time)
21-15-9 - For Time (8 Min Cap)

Burpees
Jumping Pull Ups
BootCamp - Pour It On (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

9 KB Goblet Squat Thrusters
9 Hollow Body Knee Raises

CrossFit

2016-10-01

10/1/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Conditioning by Choice (Time)
For Time - 30 Min Cap

25 Deadlifts (185/130)
25 Burpee Bar Jump Overs
25 Straight Leg Sit Ups
1 Mile Run
15 Deadlifts
15 Burpee Bar Jump Overs
15 Straight Leg Sit Ups
1 Mile Run
left out of the garage door, to Reed, to Howard, to Wharton, to 2nd
Jump Around, Jump Around (Time)
For Time

150 Double Unders
*with each miss, stop and complete 1 Burpee Pull Up

CrossFit

2016-09-30

9/30/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
The Original (Time)
Chipper – 40 Minutes for Time

60 Burpees
50 back squats (from the ground) (155/110) (175/125)
*use good form for the clean (good pull, fast elbows). Drive under the bar when going to the back rack position
40 kb swings (53/35)[80/53]
30 pull ups [c2b]
20 toes to bar
10 OHS (115/80)[135/95]
100 Double Unders (cash out)
BootCamp
BootCamp - The Original (Time)
For Time - 40 Min Cap

100 Double Under (buy in)
60 Burpees
50 KB Goblet Squats
40 KB Swings
30 Ring Rows
20 Toes to J Hook
10 KB Goblet Squat Thrusters
20 Knee Raises
30 Ring Rows
40 KB Swings
50 KB Goblet Squats
100 Double Under (cash out)

*yes, the second set of burpees is left out on purpose.

CrossFit

2016-09-29

9/29/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #9 (EMO2M - increasing weight )
EMO2M - 20 Minutes

1 Clean + 1 Front Squat + 1 split Jerk w/ 3 second pause in the catch
Metcon
Looney Tunes (Cap 12) (Time)
3 Rounds for Time - 12 Minute Cap

250 Meter Row
10 SDHP (95/65)
10 Dips [post MU]
30 Butterfly Sit Ups
Accessory Work
L- Sit on Parallets (Time)
Max L-Sit Hold for Time
BootCamp
BootCamp - Wu Wu Wu Tang (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

8 Lunges (l/r=2)
7 Wall Ball Cleans
6 Bicycle Crunches (l/r=1)
20 Jumping Jacks

then....

AMRAP - 10 Minutes

8 Jumping Air Squats
7 Ring Rows
6 Speed Skaters
20 dubs (jump rope)
BootCamp - Looney Tunes (Time)
3 Rds for Time - 12 Min Cap

250 Meter Row
15 Russian KB Swings
10 Ring Push Ups
30 Butterfly Sit Ups
Plank Max (Time)
Max Plank Hold for Time

CrossFit

2016-09-28

9/28/16
Warm-up
The Coaches Warm-Up is something to look forward to everyday!!!!
Weightlifting
Metcon
Bring Sally Up (Count your Reps )
Follow the Lyrics for Back Squat (135/95)
Lucky Seven (AMARP 7) (Time)
AMRAP 7 Minutes

7 Wall Ball Shots (20/15)[25/20]
7 Toes to Bar
7 One-Arm KB Swings/Snatches (l/r=1)(53/35)
Shaping Up (AMRAP - Reps)
EMOM - 4 Mins

30 Dubs, then
max SLSU until :50 seconds
score sit ups only
Accessory Work
Reverse Hypers (20-35 Reverse Hypers (banded if needed))
BootCamp
BootCamp - #likefitness (20 AMRAP) (AMRAP - Reps)
Perform 4 Rounds, Max Effort at each station with :30 of work and :15 seconds of rest in between

- Box Push Ups
- Banded Shoulder Press
- Air Squats
- Squatted Face Pulls
- Russian Twists (kb)
- Bicycle Kicks
- Knee Tuck Jumps
- Jumping Lunges
Shaping Up (AMRAP - Reps)
EMOM - 4 Mins

30 Dubs, then
max SLSU until :50 seconds
BootCamp - Luck y 7 (AMRAP - Rounds and Reps)
7 Min AMRAP

7 Wall Ball Shots
7 Toes to Bar (toes to j-hook)
7 one arm KB swings (l/r=1)

CrossFit

2016-09-27

9/27/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (Find new 1RM )
Metcon
Benjamin Button (Cap 7) (Time)
5 Rounds for Time - 7 Min Cap

3 Power Cleans (135/95)[205/140]
3 Front Squats
30 Double Unders
Pull-ups (6 [10] EMOM - 6 Minutes )
BootCamp
You Have to do It (20) (AMRAP - Rounds and Reps)
3 Rounds for Time - 10 Min Cap

400 Meter Run
20 KB Sumo Deadlift Hi Pulls
10 Wall Ball Sit Ups

then

AMRAP - 10 Minutes

10 Wall Ball Shots
10 Push Ups
10 SLSU
:30 second wall sit
BootCamp - Benjamin Button (Time)
5 Rds for Time - 7 Min Cap

6 Am KB Swings
6 Goblet Squat Thrusters
30 Dubs (60 singles)

CrossFit

2016-09-26

9/26/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Overhead Squat (8 x 3 Practice Sets w/ increasing weight)
Keep the weight on the light side today as to view this day as a technique day
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Accessory Work
Handstand Push-ups (spend 4 Mins practicing HSPU)
Strict HSPU, Kipping HSPU, Kick Overs, Descent, Shoulder Taps, Box Push Ups etc....
BootCamp
Just Keep Layering that Cake (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

400 Meter Run
20 Dubs (40 singles)
10 Box Jumps
5 Box Knee Ins
BootCamp - Grace II (Time)
For Time

30 American KB Swings (heavy)
30 KB Goblet Squats (heavy)
30 Bicycle Crunches
*heavy = out of your comfort zone

CrossFit

2016-09-24

9/24/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Conditioning
Conditioning is my B!tch (AMRAP - Rounds and Reps)
AMRAP - 20

3 Deadlifts (135/95)[225/165]
5 Jumping Air Squats
10 Russian Twists (20/15, Wall Ball)
:15 sec Plank Hold
20 Double Unders
Rest :30 Seconds
Metcon
Tunnel Style Vision (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP 10 Minutes

200 Meter Row
12 Wall Ball Shots (20/15)
200 Meter Run
12 Burpees
12 Pistols
Tunnel Style, with partner 1 beggining and partner 2 starting the wall balls when the row is complete, etc....
Push Up Sally Up (Time)
Push Ups to Bring Sally Up
when/if you drop out, you must run in place until the song ends

CrossFit

2016-09-23

9/23/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Well this is Exciting (Cap 30) (Time)
For Time - 30 Min Cap

21-15-9 Squat Cleans (115/75)
2 Wall Walks between each set

21-15-9 S2OH (115/75)
2 Rope Climbs between each set (15')

21-15-9 Hi Wall Ball Shots (20/11', 15/10')
2 Bar Muscle Ups & 200 Meter Run between each set
BootCamp
BootCamp - Well This is Exciting (Time)
For Time - 30 Min Cap

For Time - 30 Min Cap

21-15-9 KB Taters
2 Wall Walks Between Each Set

21-15-9 Wall Ball Sit Ups
5 Weighted Squats (kb's on shoulders)

21-15-9 Wall Ball Shots
10 Burpees & 200 Meter Run between each set

CrossFit

2016-09-22

9/22/16
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
20 Rep Back Squat Progression Week 8 (1 x 20 Reps )
20 Reps - 5# Heavier than last week
*final week of progression
Metcon
Lessons Learned Above My Head (Cap 14) (Time)
4 Rounds for Time - 14 Min Cap

10 Overhead Squats (135/95)
10 S2OH (135/95)
10 Burpee Bar Jump Overs
Accessory Work
Muscle-ups (15 Muscle Ups / M.U. Practice)
BootCamp
BootCamp Strength (AMRAP - Rounds)
5 Rounds - EMOM

Min 1 - 10 KB Taters
Min 2 - 10 Push Ups
Min 3 - 100 Meter Run + Max Russian Twists until :50 seconds
Min 4 - 100 Meter Run + Max Bicycle Crunches until :50 seconds
BootCamp - Lessons Learned Above my Head (Time)
4 Rounds for Time - 15 Min Cap

12 Single KB Overhead Squat (6l/6r)
12 Toes to J-Hooks
12 Burpees

CrossFit

2016-09-21

9/21/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Clean & Jerk Complex #8 (EM02M - 20 Minutes )
EMO(2)M - 20 Minutes

1 Squat Clean + 1 Push Press + 1 Push Jerk
*increasing weight
Together Like Kings (AMRAP - Reps)
AMRAP - 10 Minutes

In teams of two, accumulate as many toes to bar as possible

Partner 1: 10 Power Snatches (115/75)
Partner 2: AMRAP Toes 2 Bar
partner 2 works until partner 1 is finished, then switch and continue
Accessory Work
Ring Push Ups (25-35 Reps post WOD)
25-35 Ring push Ups
BootCamp
BootCamp - Tabata Style for Reps (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes
Work for :20 seconds, rest :10 seconds

100 Mountain Climbers (l/r=1)
50 Ring Rows
100 Bicycle Crunches (l/r=1)
50 Goblet Squat Thrusters
100 Jump Rope (double unders)
BootCamp - Together Like Kings (AMRAP - Reps)
AMRAP - 10 Minutes

In Teams of 2, accumulate AMRAP of hollow body Knee Raises

Partner 1: 12 American KB Swings
Partner 2: Knee Raises

CrossFit

2016-09-20

9/20/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Front Squat (1-1-1-1 @ 90%+ )
Metcon
So Abrupt (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Clean & Jerks (115/75)
8 Hand Stand Push Ups
Accessory Work
Pistols (30 Pistols)
no measure
BootCamp
BootCamp - They Call Me Working Man (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Russian KB Swings
10 straight Leg Sit Ups
:30 second wall sit
BootCamp - Working Man Cont'd (AMRAP - Rounds)
EMOM - 6 Minutes

100 Meter Weighted Run
*kettlebell, wall ball, vest, plate, etc...
BootCamp - So Abrupt (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Burpee Jumping Pull Ups
8 Hollow Body Knee Raises

CrossFit

2016-09-19

9/19/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Snatch (EMO2M - 20 Minutes )
1 rep of increasing weight to find your new 1RM. This is the end of our most recent Snatch cycle. Take 5-7 Minutes to take healthy warm up snatches with coach. GoodLuck!
Metcon
This is How we Do It (cap 12) (Time)
3 Rounds for Time - 12 min Cap

20 Box Jump Overs
15 Pull Ups [C2B]
10 Ring Dips [post MU]
5 Burpees to 6" Touch
200 Meter Run
Accessory Work
GHD Situps (25 GHD Sit Ups)
Not for Time
BootCamp
BootCamp - The Business (AMRAP - Rounds and Reps)
AMRAP 5

40 Plate Taps (toe touches)
30 double Unders (60 singles)
20 Butterfly Sit Ups
10 Air Squats

rest 1

AMRAP 5

100 Meter Run
20' Bear Crawl
10 T-Push Ups

rest 1

AMRAP 5

40 Jumping Jacks
30 KB Sumo Deadlift Hi Pulls
20 Mtn. Climbers
10 Prison Lunges (l/r=2)
BootCamp - This is How we Do it (Time)
3 Rounds for Time - 12 Min Cap

20 Broad Jumps
20 Ring Rows
20 Box Dips
200 Meter Run
Metcon (No Measure)
BootCamp - Accessory Work

25 Lying V-Ups

CrossFit

2016-09-17

9/17/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
Banded Lunge (hip flexors)
15 Dislocates
10 Overhead Squats
Conditioning
Won't You Be My Neighbor (AMRAP 17) (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

10 Mountain Climbers (l/r=1)
10 Butterfly Sit Ups
10 Am KB Swings (53/35)
30 Dubs
200 Meter Run - 200 Meter Row
Rest :30 seconds
*choose row or run, or alternate each time. Athlete's choice
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]
Max Plank Hold (Time)
Max Plank Hold

*when you break, you must complete burpees until the last person finishes.
It's kind of a Saturday tradition!!!!!!!!

CrossFit

2016-09-16

9/16/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Metcon
The Heaviest METAL (Cap 40) (Time)
With a Partner - For Time (40 Min Cap)

800 Meter Weighted Run (20/15)
30 Deadlifts (185/125)[225/155]
40 Pull Ups [C2B]
50 S2OH (95/65)[135/75]
100 Wall Ball Sit Ups
50 Front Squats (95/65)[135/75]
40 Pull Ups [C2B]
30 Deadlifts (185/125)[225/155]
1,000 Meter Row (switch every 250m)
*only 1 wall ball during the run. It cannot touch the ground, but can be shared however you choose throughout the run
**the run and the wall ball sit ups are the only movement when you work together, passing the wall ball back and forth.
BootCamp
BootCamp - The Heaviest Metal (Time)
For Tom - 40 Min Cap

800 Meter Weighted Run
40 Single KB Deadlifts
50 Ring Rows
60 KB Military Press (l/r=1)
100 Wall Ball Sit Ups
60 Box Dips
50 Ring Rows
40 KB Goblet Squats
1,000 Meter Row (switch every 250m)
*only 1 wall ball during the run. It cannot touch the ground, but can be shared however you choose throughout the run
**the run and the wall ball sit upsare the only movements when you work together, passing the ball back and forth.

CrossFit

2016-09-15

9/15/16
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
20 Rep Back Squat Progression Week7 (20 Reps 5# Heavier than week 6)
20 Reps, 5# Heavier than last week
Next week will be the last week of this progression (pass/fail)
Metcon
Timing is on a Watch (Cap 7) (Time)
For Time - 7 Minute Cap

21 - 15- 9

Deadlifts (185/125)[225/160]
Straight Leg Sit Ups
Hand Release Push Ups
1 Mile Relay (Time)
With a Partner, complete the following....

Partner 1 - 200 Meter Row
Partner 2 - 200 Meter Run
rest :30, then switch

Complete this combination 4 times
you must high 5 your partner before they can begin their leg of the relay.
Accessory Work
Muscle-ups (15 Muscle Ups )
BootCamp
TuPac is Alive (AMRAP -20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Shots
10 Wall Ball Sit Ups
10 Ring Rows
40 Toe Taps (45# plate)
rest :30 seconds
BootCamp - Timing is on a Watch (Time)
For Time - 21-15-9 (7 Min Cap)

Suitcase Deadlifts
Straight Leg Sit Ups
Hand Release Push Ups
1 Mile Relay (Time)
With a Partner, complete the following....

Partner 1 - 200 Meter Row
Partner 2 - 200 Meter Run
rest :30, then switch

Complete this combination 4 times

CrossFit

2016-09-14

9/14/16
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
Clean & Jerk Complex #7 (1 Clean + 1 Push Press + 1 P. Jerk + 1 Sp. Jerk )
**EMO2M - 20 Minutes
*full clean
Metcon
Step Brothers (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

3 Wall Ball Shots (20/15)[25/20]
6 KB Snatches (l/r=2)(53/35)
6 Wall Ball Shots
6 KB Snatches
9 Wall Ball Shots
6 KB Snatches...etc...
*snatches must be from the ground each time.
Easy for the Vest (EMO:90 - 12) (AMRAP - Rounds)
EMO:90 - 12 Minutes

3 Strict Pull Ups
100 Meter Run
3 Burpees
8 total rounds
Accessory Work
Handstand Walk (3 MIns of Continuous HS Walks/Practice)
BootCamp
BootCamp - Jet Airliner (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

200 Meter Run
15 Triceps Extensions (banded)
12 Ring Rows
10 Air Squats
8 T-Push Ups (l/r=2)
BootCamp - Step Brothers (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

3 Wall Ball Shots
3 KB Sumo Deadlift Hi Pulls
6 Wall Ball Shots
3 KB Sumo Deadlift Hi Pulls
9 Wall Ball Shots
3 KB Sumo Deadlift Hi Pulls etc...
Easy for the Vest (EMO:90 - 12) (AMRAP - Rounds)
EMO:90 - 12 Minutes

3 Strict Pull Ups
100 Meter Run
3 Burpees

CrossFit

2016-09-13

9/13/16
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
Weightlifting
Front Squat (3x2 @ 80%, 2x2 @ 85%, 1x2 @ 90%)
repeat due to the Labor Day holiday. Most did not get to complete this two weeks ago.
20 Mins
Metcon
Tigers and Cats (EMOM 6) (Weight)
EMOM - 6 Minutes

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Thruster
Athlete (Cap 12) (Time)
3 Rounds for Time - 12 Min Cap

50 Double Unders [100 Singles]
20 KB Swings (53/35)[80/53]
20 Burpees [20 Burpees to 6" touch]
BootCamp
Timing is Everything (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes
:40 sec of work, :20 rest for 4 Rds

- Double Unders (jump rope)
- Jumping Air Squats
- Box Dips
- Plank Hold
- Bicycle Crunches
BootCamp - Tigers and Cats (AMRAP - Rounds)
EMOM - 6 Minutes

10 Flutter Kicks (l/r=1)
8 Butterfly Sit Ups
6 Mtn Climbers (l/r=1)
4 Ring Rows
Athlete (Cap 12) (Time)
3 Rounds for Time - 12 Min Cap

50 Double Unders [100 Singles]
20 KB Swings (53/35)[80/53]
20 Burpees [20 Burpees to 6" touch]

CrossFit

2016-09-12

9/12/16
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)
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
Snatch Practice #4 (score 2nd EMOM)
EMOM - 10 Minutes

1 Snatch Pull + 1 Power Snatch
then....

EMOM - 10 Minutes

1 Hang (squat snatch) + 1 OHS
Metcon
Blah Blah, Just Do It (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

5 Toes to Bar
5 Burpee Bar Jump Overs
5 Power Cleans (95/65)
5 Thrusters
I'm a Statistician (EMOM 8) (Weight)
EMOM - 8 Minutes

2 Clusters
increasing weight
Accessory Work
Reverse GHD (No Measure)
3 x 10 Reverse GHD
BootCamp
BootCamp Circuit - I Can't Quit You Babe (AMRAP 20) (AMRAP - Reps)
Complete AMRAP at each station (:45 sec max effort at each station, :15 sec transition time)
4 Rounds

- Jump Rope (double unders)
- V-Hold (max effort)
- Speed Ladder (in & out)
- 1 Arm KB Swings
- Calorie Row
BootCamp - Blah Blah Just Do It (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

5 Hollow Body Knee Raises
5 Burpees
5 KB Sumo Deadlift Hi Pulls
5 Am KB Swings
BootCamp - I'm a Statistician (AMRAP - Reps)
EMOM - 8 Minutes

100 M Run
Max Wall Ball Sit Ups until :50

CrossFit

2016-09-10

9/10/16
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
It's Like the Midsection (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Plate Sit Ups (45/25)
20 Russian Twists (45/25) (l/r=2)
12 Toes to J-Hook
*every 3rd Minute, complete a 200 Meter Run (short trek)
Metcon
Weekender Bender (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Wall Ball Shots (20/15)
5 Wall Ball Sit Ups
Metcon (No Measure)
NOT for TIME, complete the following....

3 Rounds - 15 Single KB Deadlifts (53/35)[80/53]
15 Push Ups

CrossFit

2016-09-09

9/9/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Metcon
Holy Exercise (Cap 40) (Time)
For Time - 40 Min Cap

100 Butterfly Sit Ups
80 Double Unders
60 Burpee Plate Jumps (45/25)
40 Toes to Bar
20 HIgh Wall Ball Shots (11'/10')(20/15)[25/20]

*Begin with a 400 Meter Run, end with a 400 Meter Row
**EMO2M - complete 6 American KB Swings (53/35)

CrossFit

2016-09-08

9/8/16
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
20 Rep Back Squat progression week 6 (1x20)
20 Reps, 5# Heavier than last week
Metcon
Interval Olympics (2 Rounds for reps)
2 Rds of Max Effort - 60 seconds @ each station

-Double Unders
-Handstand Push Ups
-Rest
-Overhead Squats (75/55)[95/65]
-Lateral Bar Jump Overs
-Rest
-Deadlifts (165/105)[185/115]
-Burpee Bar Jump Overs
Accessory Work
GHD Situps (40 GHD Sit Ups)
BootCamp
BootCamp - Forrest Gump (AMRAP - Rounds)
E:90 seconds, complete.....

100 Meter Run, then

10 Mtn Climbers (l/r=1)
5 Lying Knee Ins
5 butterfly Sit Ups
BootCamp - Interval Olympics (2 Rounds for reps)
2 Rds Max Effort - 60 sec at each station

- Double Unders
- HRPU
- Rest
- Overhead Plate Squats
- Lateral Bar Jump Overs
- Rest
- Single KB Deadlifts
- Burpees

CrossFit

2016-09-07

9/7/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Clean & Jerk Complex #6 (EMOM-10 of 2 Touch-n-Go reps @ 70% )
in 15 Minutes, 1x2 Clean and Jerk (touch-n-go), followed by EMOM 10 Minutes 1x2 @ 70%
70% of heaviest double completed in the 15 minute opening session
Metcon
Back to School LungeWalk (Cap 8) (Time)
5 Rds for Time - 8 Min Cap

10 Front Rack Lunges (95/65)(l/r=2)
[10 Overhead Lunges]
10 Hang Power Snatches (95/65)
That's a lot of Money (AMRAP 4) (AMRAP - Reps)
AMRAP - 4 Minutes

100 Meter Run
Max Pull Ups [C2B]
Each set of pull ups must be unbroken. When you drop down, repeat beginning with a 100 Meter Run
Accessory Work
Rope Climb (1 climb ever :30 seconds for 4 mins)
BootCamp
BootCamp - Minutes to Win It (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

Even - :30 max Double Unders, then
5 Hand Release Push Ups

Odd - :30 max Sit Ups
8 Jumping Air Squats
choose your style of sit ups (mix it up if you'd like)
BootCamp - Back to School (Time)
5 Rounds for Time - 8 Min Cap

16 OH Plate Lunges (l/r = 2)
10 American KB Swings
BootCamp - That's A lot of Money (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

100 Meter Run
10 Ring Rows

CrossFit

2016-09-06

9/6/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Snatch (EMO2M - 10 Minutes @ 90% of 1 RM )
Up to 15 Mins of Warm Up, then EMO2M for 10 Mins , complete 1 snatch @90% of 1RM
Metcon
That's Not Assault Brother (Cap 18) (Time)
For Time - 18 Min Cap - 50-27, 40-21, 30-15, 20-9 of

Wall Ball Shots (20/15)[25/20]
Power Cleans (95/65)[135/95]
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
Accessory Work
Metcon (AMRAP - Reps)
3 x Max Strict Pull Ups with 1 min rest between each set
BootCamp
Check your Batteries (AMRAP 20) (AMRAP - Rounds)
:30 second max pace @ each movement....

- Jumping Jacks
- Bicycle Crunches
- Russian KB Swings
- Box Push Ups
-rest 1 minute
- Speed Skaters
- Air Squats
- Straight Leg Sit Ups
- Plank Hold
-rest 1 minute
BootCamp - That's Not Assault Brother (Time)
For Time (Cap 18 Minutes)

50-27, 40-21, 30-15, 20-9, 10-3 of

Wall Ball Shots
KB Sumo Deadlift Hi Pulls
*with a 100 Meter Run after each set of Hi Pulls
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2016-09-05

9/5/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Snatch (EMO2M - 10 Mins @ 90% )
Up to 15 Mins of Warm Up, then EMO2M for 10 Mins, complete 1 snatch @ 90% of 1RM
Metcon
That's Assault Brother (Cap 18) (Time)
For Time - 18 Min Cap - 50-27, 40-21, 30-15, 20-9 of

Wall Ball Shots (20/15)[25/20]
Power Cleans (95/65)[135/95]
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
Accessory Work
Metcon (AMRAP - Reps)
3 x Max Strict Pull Ups
(rest 1 minute between sets)
BootCamp
Check your Batteries (AMRAP 20) (AMRAP - Rounds)
:30 second max pace @ each movement....

- Jumping Jacks
- Hi Knee (running in place)
- Russian KB Swings
- Box Push Ups
-rest 1 minute
- Speed Skaters
- Air Squats
- Straight Leg Sit Ups
- Bear Crawl (20' intervals for :30)
-rest 1 minute

CrossFit

2016-09-03

9/3/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Conditioning
Conditioning #1 (AMRAP - Rounds and Reps)
15 min AMRAP -
100 M Run
10 Russian KB Swings
10 Burpees
10 Toe Touches (l/r=1)
Metcon
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)
It's On the Minute, People (EMOM 5) (AMRAP - Reps)
Max Dubs until :45 seconds

CrossFit

2016-09-02

9/2/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Metcon
Tech Not a Chipper (EMOM 30) (AMRAP - Rounds)
EMOM - 30 Minutes

2 Pull Ups [C2B]
2 Toes to Bar
4 Bar Facing Burpees
1 Clean (95/65)[155/110]
You must complete all 9 reps within the 60 second window, or you have to rest during the next round.
You may choose to rest on your own as well.
The clean must be below parallel.
BootCamp
BootCamp - Tech Not a Chipper (EMOM 30) (AMRAP - Rounds)
EMOM - 30 Minutes

3 Ring Rows
3 Butterfly Sit Ups
3 Burpees
3 Russian KB Swings
You must complete all 12 reps within the 60 second window, or you have to rest during the next round. You may choose to rest on your own as well.

CrossFit

2016-09-01

9/1/16
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
20 Rep Back Squat Progression Week 5 (1x20 reps )
20 reps, 5# heavier than last week
Metcon
Down (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Wall Ball Shots (20/15)[25/20]
8 Pull Ups [C2B]
6 Bar Facing Burpees
Hardwired (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Clusters @ 80% of bodyweight
[5 Clusters @ bodyweight]
Accessory Work
Reverse Hypers (3 x 10 Banded Reverse Hypers on GHD )
BootCamp
BootCamp - Partner Up Party People (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

100 Meter Run
15 Wall Balls
15 Pull Ups/Ring Rows
15 Butterfly Sit Ups
15 Burpees

Partner 1 begins with 100 meter run.
Partner 2 begins their run as soon as partner 1 completes their 100 M Run

Partner 1 cannot begin the next round until partner 1 completes their final burpee
Continue this pattern and complete As Many Rounds and Reps as possible as a team
each partner must complete each movement before moving on to the next
BootCamp - Down #2 (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Triceps Extensions (banded)
8 Toe Touches (l/r=1)
6 Hollow Body Knee Raises
BootCamp - Hardwired (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 KB Taters + 3 Goblet Squats

CrossFit

2016-08-31

8/31/16
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
Weightlifting
Clean & Jerk Complex #5 (EMO2M with increasing weight )
EMO2M - 20 Minutes

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
Who Do you Need? (Cap 11) (Time)
3 Rds for Time - 11 Min Cap

10 Pull Ups [4 Ring MU]
10 Overhead Squats (95/65)[135/95]
[1 Rope Cimb]
100 Meter Run
Pistols (EMOM 6)
EMOM - 6 Minutes

14 Pistols, or
8 weighted Pistols, or
10 ring Pistols, or
8 banded Pistols
Accessory Work
Metcon (No Measure)
5 Minutes of Double Under Practice
with a running clock, practice dubs (even if you're an expert, you can practice triple unders)
BootCamp
BootCamp - Can't Even Remember (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 American KB Swings
10 SLSU
100 Meter Run
20 Russian KB Swings
20 McGill Sit Ups (10/10)
200 Meter Run
BootCamp - Who Do You Need (Time)
4 Rounds for Time - 11 Min Cap

15 Ring Rows
15 Overhead Plate Squats
200 Meter Row
Pistols (EMOM 6) (EMOM - 6 (choose your style))
EMOM - 6 Minutes

14 Pistols, or
8 weighted Pistols, or
10 ring Pistols, or
8 banded Pistols

CrossFit

2016-08-30

8/30/16
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
Front Squat (3x2 @ 80%, 2x2 @ 85%, 1x2 @ 90%)
Metcon
Pour Your Misery Down (EMOM 8) (AMRAP - Rounds)
EMOM - 9 Minutes

5 Thrusters (95/65)[115/80]
5 Toes to Bar
The Technical (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

40 Double Unders
10 Hand Stand Push-Ups
Accessory Work
GHD Situps (35 GHD Sit Ups )
BootCamp
BootCamp - Love is Just a Game (AMRAP - Rounds and Reps)
AMRAP - 20 minutes

10 Russian KB Swings
10 KB Deadlifts (53/35)
10 Box Dips
200 Meter Run
5 Russian KB Swings
5 KB Deadlifts
5 Box Dips
100 Meter Run
BootCamp - Pour Your Misery Down (AMRAP - Rounds)
EMOM - 8 Minutes

6 KB Goblet Squat Thrusters
6 Hollow Body Knee Raises
The Technical (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

40 Double Unders
10 Hand Stand Push-Ups
sub box HSPU, or HRPU

CrossFit

2016-08-29

8/29/16
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
Snatch Practice #3 (increasing weight EMO2M - 20)
EMO2M - 20 Minutes

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
even though this is increasing weight, please use it as a technique day.
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
BootCamp
BootCamp BucksWater (EMOM 20) (AMRAP - Rounds)
EMO2M - 20 Minutes

10 Lying Knee Ins
50 Meter Farmers Carry
10 Butterfly Sit Ups
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
sub: Ring Rows for Pull Ups

CrossFit

2016-08-27

8/27/16
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
A Healthy Start (AMRAP - Reps)
AMRAP - 12 Minutes

2-2-2-2-4-4-4-4-6-6-6-6-8-8-8-8...

Butterfly SIt Ups
Hand Release Push Ups
Air Squats
KB Sumo Deadlift Hi Pulls (53/35)
I'm Addicted to Hard Work (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

1:00 Plank Hold (accumulated)
15 Toes to Bar
15 Russian KB Swings (53/35)
15 T-Push Ups
This is Terrible (EMO(:90) - 9) (AMRAP - Rounds)
EMO(:90) - 9 Minutes

10 Jumping Air Squats
100 Meter Run
Prison jumping Squats (hands on head)

CrossFit

2016-08-26

8/26/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Metcon
Round and Round she Goes (Cap 40) (Time)
For Time - 40 Minute Cap

20 Wall Ball Shots (20/15)[25/20]
200 Meter Run
20 KB Snatches (53/35)(l/r=1)
200 Meter Run
20 Front Squats (115/80)[135/95]
200 Meter Run
20 S2OH
200 Meter Run
20 Deadlifts
200 Meter Run
20 Hang Power Cleans
200 Meter Run
BootCamp
BootCamp - Round and Round she Goes (Time)
For Time - 40 Min Cap

20 Wall Ball Shots
200 Meter Run
20 KB Deadlift Hi-Pulls
200 Meter Run
20 KB Goblet Squats
200 Meter Run
20 Hand Release Push Ups
200 Meter Run
20 Straight Let Sit Ups
200 Meter Run
20 Ring Rows
200 Meter Run

CrossFit

2016-08-25

8/25/16
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
20 Rep Back Squat Progression Week 4 (20 Reps )
20reps - 5# Heavier than last week
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]
OK Computer (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 Overhead Squats (95/65)[115/80]
5 Burpee Bar Jump Overs
BootCamp
BootCamp -Not Enough Time (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Bicycle Cruncehs (l/r=1)
2 lateral handwalk speedladder (up/back)
10 jumping air squats
10 1-Arm Ring Rows
Rest :30 seconds
BootCamp - Deadly Dawn (Time)
4 Rounds for Time - 9 Min Cap

12 Ring Rows
12 Box Dips
12 Suitcase Deadlifts
BootCamp - OK Computer (AMRAP - Rounds)
EMOM - 8 Minutes

5 Overhead Plate Squats
5 Buprees

CrossFit

2016-08-24

8/24/16
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
Weightlifting
Clean & Jerk Complex #4 (EMO(2)M - 20 Minutes w. increasing weight)
EMO2M - 20 Minutes

1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (any style)
Metcon
Handwritten (AMRAP - Reps)
2 Rounds for Reps

1 Min Max Wall Balls (20/15)[25/20]
(rest :30)
1 Min Max Burpee Box Jump Overs
(rest :30)
Handwritten Law (EMOM - 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 AM KB Swings (53/35)[80/53]
max dubs until :45 seconds
score DUBS only
BootCamp
BootCamp - Diddly Doo (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

100 Meter Run
10 Box Dips
10 Box Step Ups (box jumps)
200 Meter Run
10 Russian Twists w/ med ball (l/r=1)
10 Toe Touches (l/r=1)
Handwritten (AMRAP - Reps)
2 Rounds for Reps

1 Min Max Wall Balls (20/15)[25/20]
(rest :30)
1 Min Max Burpee Box Jump Overs
(rest :30)
Handwritten Law (EMOM - 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 AM KB Swings (53/35)[80/53]
max dubs until :45 seconds

CrossFit

2016-08-23

8/23/16
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
Weightlifting
Front Squat (3x3 @ 75%, 2x3 @ 80%, 1x3 @ 85% of 1RM )
Metcon
Standing Around (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 Clean and Jerks (115/80)[155/115]
3 HSPU [5 HSPU]
[rx+ 2 Ring MU]
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar
BootCamp
Under one Conditioning (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15

20 Straight Leg Sit Ups
20 American KB Swings (53/35)
200 Meter Run (out front, in back)
BootCamp - Standing Around (AMRAP - Reps)
EMOM - 8 Minutes

5 KB Goblet Squat Thrusters
4 Hand Release Push Ups
3 Ring Rows
AMRAP Bicycle Crunches until :45 sec
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar

CrossFit

2016-08-22

8/22/16
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
Weightlifting
Snatch (EMO2M - 10 Minutes @ 85% of 1 RM )
10 Min Running Clock Warm-up to begin the session
Metcon
Site WOD 8/21/16 (Cap 12) (Time)
For Time - 12 Min Cap

10 Cleans (135/95)[155/110]
50 Butterfly Sit Ups
8 Cleans
40 Butteffly Sit Ups
6 Cleans
30 Butterfly Sit Ups
4 Cleans
20 Butterfly Sit Ups
2 Cleans
10 Butterfly Sit Ups
Rx, Rx+: below parallel
Max Burpees (AMRAP 3) (2 Rounds for reps)
AMRAP - 2 Minutes of Max Burpees

rest 1 minute

AMRAP - 1 Minute of Max Burpees
BootCamp
BootCamp - Have it All (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes (rest :20 seconds at the end of each movement)

20 Prison Squat Jumps (fast tempo)
20 Prison Walk Lunges (l/r=1)
20 Step Out Burpees (fast tempo)
10 Push Ups
20 Mtn. Climbers (l/r=1)
20 Steps of High Knees (in place)(l/r=1)
20 Ring Rows
Burpees are to hand Plank position only. Do NOT go chest to ground!
BootCamp - Site WOD 8/21/16 (Time)
For Time - 12 Min Cap

15 Double KB Front Rack Squats
50 Butter fly SIt ups
15 Double Kb Front Rack Squats
40 Butterfly Sit Ups
15 Double KB Front Rack Squats
30 Butterfly Sit Ups
15 Double KB Front Rack Squats
20 Butterfly Sit Ups
15 Double Front Rack Squats
10 Butterfly Sit Ups
Max Double Unders (AMRAP 3) (AMRAP - Reps)
AMRAP 2 Minutes of Max Double Unders
rest 1 minute
1 Min Max Double Unders

CrossFit

2016-08-20

8/20/16
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
Conditioning our Bodies (AMRAP 17) (AMRAP - Rounds and Reps)
AMRAP - 17 Minutes

50 Straight Leg Sit Ups
100 Russian Twists (l/r=2)(53/35)
100 Double Unders
50 Butterfly Sit Ups
100 Bicycle Crunches (l/r=2)
100 Double Unders
Metcon
I Wuz Running (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

100 Meter Run
Long Lasting (Cap 10) (Time)
5 Rounds for Time - 10 Min Cap

10 Wall Ball Shots (20/15)[25/20]
:30 second plank hold
10 Box Jump Overs (24/20)

CrossFit

2016-08-19

8/19/16
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
Don't Tell Me this is Real Life (Cap 40) (Time)
For Time - 40 Minutes

50 Power Cleans (95/65)[135/95]
40 Burpee Plate Jumps
30 Toes to Bar
20 Front Squats (115/80)[165/115]
10 S2OH
20 Back Squats (115/80)[165/115]
30 Pull Ups
40 Straight Leg Sit Ups
50 Double Unders
BootCamp
BootCamp - Don't Tell me this is Real Life (Time)
For Time - 40 min Cap

50 American KB Swings
40 Burpee Plate Jumps
30 Hollow Body Knee Raises
20 KB Goblet Squats
10 Sumo Deadlift Hi Pulls
20 KB Goblet Squats
30 Jumping Pull Ups
40 Straight Leg Sit Ups
50 Double Unders (150 singles)

CrossFit

2016-08-18

8/18/16
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
20 Rep Back Squat Progression week 3 (20 Reps)
20 Reps, 5# heavier than last week
Metcon
Simplicity (AMRAP 6) (AMRAP - Reps)
3 Min - Max Effort KB Snatches (53/35)(l/r=1)
2 Min - Max Effort Pull Ups [Ring MU]
1 Min - Max Efffort Burpees
score total reps
It's on Ice (Cap 10) (Time)
5 Rounds for Time - 10 Min Cap

10 Wall Ball Sit Ups (20/15)[25/20]
10 Hand Release Push Ups
10 Jumping Air Squats [Pistols]
10 Toes to Bar
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 - Simplicity (AMRAP - Reps)
3 Min - Max Effort KB Swings
2 Min - Max Effort Pull Ups (Ring Rows)
1 Min - Max Effort Burpees
BootCamp - It's on Ice (Time)
5 Rounds for Time - 10 Min CAP

10 Wall Ball Sit Ups
10 Box Dips
10 Jumping Air Squats
10 Toes to Bar (knee Raises)

CrossFit

2016-08-17

8/17/16
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
Clean & Jerk Complex #3 (EMO(2)M - 20 Mins)
EMO2M - 20 Minutes

1 Clean (squat) + 1 Front Squat (3 sec pause) + 1 Jerk (any style)

*increasing weight
Metcon
In the Hood (Cap 10) (Time)
each partner must complete the following for time....

1000 Meter Row
200 Double Unders
any order you prefer
HSPU (EMOM 5) (AMRAP - Rounds)
EMOM - 5 Mins

8 HSPU
scaled, work from knees on box to complete 10 reps EMOM
BootCamp
BootCamp - For Real(AMRAP 20) (AMRAP - Rounds and Reps)
20 Min AMRAP

100 Meter Run
10 Russian KB Swings
10 Box Dips
10 Wall Ball Shots
10 1-Arm Ring Rows
:30 rest, repeat
In the Hood (Cap 10) (Time)
each partner must complete the following for time....

1000 Meter Row
200 Double Unders
HSPU (EMOM 5) (AMRAP - Rounds)
EMOM - 5 Mins

8 HSPU

CrossFit

2016-08-16

8/16/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Front Squat (3x3@70%, 2x3@75%, 1x3@80% of 1 RM )
Metcon
OutCast (AMRAP 12 Min) (3 Rounds for reps)
3 Rounds for Reps

1:00 Max Back Squats (95/65)[115/80]
1:00 Max S2OH
1:00 Max Wall Balls (20/15)[25/20]
1:00 Min Rest
Strict Toes-To-Bar (25 Reps )
4 Min Cap
BootCamp
Forever Exercise (EMOM 20) (2 Rounds for reps)
2 Rds - EMOM - 20 Mins

:50 Jumping Jacks, rest :10
:50 Plank Hold, rest :10
:50 Box Knee Ins, :10 rest
:50 1-arm Ring Rows, :10 rest
:50 KB Military Press, :10 rest
:50 side plank, rest :10
:50 side pkank (other), rest :10
:50 lunges, :10 rest
:50 bicycle crunches, rest :10
rest 1 minute, repeat
BootCamp - OutCast (3 Rounds for reps)
3 Rds for Reps

1 Min Max Jumping Air Squats
1 Min Max Ring Push Ups
1 Min Max Wall Balls
1 Min Rest
Strict Toes-To-Bar (25 reps )
hollow body knee raises

CrossFit

2016-08-15

8/15/16
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
Snatch Practice #2 (EMO2M - 20 Minutes w/ increasing weight)
EMO(2)M - 20 Minutes

1 Behind the neck Push Press + 1 Snatch Balance + 1 OHS
Metcon
U-S and A (Cap 11) (Time)
4 Rounds for Time - 11 Min Cap

10 Front Rack Lunges (75/55)[95/65](l/r=1)
10 Power Snatches (75/55)[95/65]
10 Bar Facing Burpees
Bloody Mary (AMRAP 4 Minutes) (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

20 Double Unders
10 OHS (75/55)[95/65]
BootCamp
BootCamp - HIIT Me (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Miniutes

9 Minute AMRAP of....

:20 Dubs
:20 Jumping Air Squats
:20 Burpees

rest 1 Minute, then...

9 MInute AMRAP of....

:20 plank hold, :10 rest
:20 ring rows, :10 rest
:20 SLSU, :10 rest
BootCamp - U, S and A (Time)
4 Rounds for Time - 11 Min Cap

10 OH Plate Lunges (35/25)(l/r=12)
10 1-Arm KB Swings (l/r=1)
10 Burpee Jumping Pull Ups
BootCamp - Bloody Mary (AMRAP - Rounds and Reps)
4 Min AMRAP

20 Jumping Jacks
10 Bicycle Crunches (l/r=1)
5 Plank Jacks

CrossFit

2016-08-13

8/13/16
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 Makes us Smooth (AMRAP 16) (3 Rounds for reps)
AMRAP -16 Minutes

3 Rounds, Max Effort :60 seconds each movement w/ 2 mins rest between each rd.

Min 1 - Double Unders
Min 2 - Burpees
Min 3 - Butterfly Sit Ups
Min 4 - Front Squats (95/65)
rest 2 minutes
BootCamp: KB Goblet Squats
My Abs be Like.... (Time)
For Time - 8 Min Cap

10 Toes to J-Hook
10 Bicycle Crunches (l/r=1)
10 Jumping Air Squats
heels do not touch the ground for Rx
Ball Rowing (AMRAP - Reps)
For Reps

Partner 1 rows 300 meters, while
partner 2 completes AMRAP wall balls (20/15)

each partner must row 2x. Score is total wall balls combined

CrossFit

2016-08-12

8/12/16
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
All Grown Up (Cap 40) (Time)
For Time - 40 Min Cap

10 Back Squats (135/95)
10 Front Squats
20 Toes to Bar
20 Pull Ups
30 Wall Ball Shots (20/15)
30 Burpee Bar Jump Overs
40 Box Jumps
40 Deadlifts
50 Thrusters (empty barbell)
50 Calorie Row
BootCamp
BootCamp - All Grown Up (Cap 40) (Time)
For Time - 40 Min Cap

10 KB Goblet Squats
10 KB Goblet Lunges (l/r=1)
20 Toes to Bar (knee raises)
20 Pull Ups (ring rows)
30 Wall Ball Shots
30 Burpees (6" touch)
40 Box Jumps
40 Suitcase Deadlifts
50 KB Goblet Squat Thrusters
400 Meter Run

CrossFit

2016-08-11

8/11/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
20 Rep Back Squat Progression week 2 (20 reps, 5lbs heavier than last week )
5 lbs Heavier than last week
Top Shelf (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 HSPU
4 Pull Ups [3 Bar MU]
It's all Built In (Cap 7) (Time)
3 Rounds for Time - 7 Min Cap

10 Clean and Jerks (95/65)
100 Meter Run
BootCamp
BootCamp - The Ritz (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Jumping Jacks
10 Air Squats
20 Jumping Lunges
10 Push Ups
20' Bear Crawl
10 Bicycle Crunches (l/r=1)
20' Reverse Bear Crawl
rest :30 seconds
Top Shelf (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 HSPU
4 Pull Ups [3 Bar MU]

CrossFit

2016-08-10

8/10/16
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 #2 (pwr, hang, jerk) (EMO(2)M for 20 Minutes )
EMO2M - 20 Minutes

With Increasing Weight, complete the following.....

1 Power Clean + 1 Jerk, then immediately complete
1 Hang Squat Clean + 1 Jerk
Metcon
SkyFall (Cap 6) (AMRAP - Reps)
4 Rounds Max Dubs Every :90 for 6 Minutes.
*Must start each set of Dubs with either a 200 Meter Row, or a 200 Meter Run
No Singles...dub attempts
Come with Me (AMRAP 10) (AMRAP - Reps)
AMRAP - 10 Minutes

In Teams of 2, 1 athlete works at a time to complete AMRAP at each station. Each station is :30 seconds and the athletes will alternate with each movement for total reps

- Box Jump Overs
-Power Cleans (75/55)[135/95]
-S2OH
- Wall Ball Shots (20/15)[25/20]
- Pull Ups [C2B]
BootCamp
BootCamp - Charge me Up (AMRAP 20) (2 Rounds for reps)
AMRAP - 9 Minutes

8 Burpees
:30 max Butterfly Sit Ups
:30 max Mtn Climbers
8 Jumping Air Squats
8 Ring Rows

then, rest 1 minute

AMRAP - 9 Minutes

5 Burpee Jumping Pull Ups
:30 max Jumping Knee Tucks
:30 max toe taps (on 2-45# plates)
5 hollow body knee raises
5 lunges (l/r=1)
SkyFall (Cap 6) (AMRAP - Reps)
4 Rounds Max Dubs Every :90 for 6 Minutes.
*Must start each set of Dubs with either a 200 Meter Row, or a 200 Meter Run
BootCamp - Come with Me (AMRAP - Reps)
AMRAP - 10 Minutes

In teams of 2, 1 athlete works at a time to complete AMRAP at each station. Each station is :30 seconds and the athletes will alternate each movement until all 10 mins is complete.

-Box/Plate Jump Overs
- American KB Swings
- KB Military Press (l/r=1)
- Wall Ball Shots
- Ring Rows

CrossFit

2016-08-09

8/9/16
Weightlifting
Front Squat (3x3@65%, 2x3@70%, 1x3@75% of 1RM )
Superset
Metcon (Weight)
Superset: 2-4-6-8-10-8-6-4-2 of

Barbell Bent Over Rows, Strict Pull Ups, Push Ups
10 Min to complete the work. Add the sum of all weight moved on the rows
Don't Let it Slip Away (Cap 8) (Time)
3 Rounds for Time - 8 Min Cap

30 Double Unders
100 Meter Run
10 Wall Ball Shots (20/15)[25/20]
10 Lateral Bar Jump Overs (l/r=1)
BootCamp
BootCamp - The New Wave (EMOM 20) (AMRAP - Reps)
EMOM - 20 Minutes Total

4 Rounds of max effort for :40 at each station (:20 rest)......

- Jumping Jacks
- T-Push Ups
- Ring Rows
- FLutter Kicks
- Plank Hold
Metcon (Weight)
SuperSet: 2-4-6-8-10-8-6-4-2

KB Bent Over Rows, Negative Pull Ups, Box Push Ups (if necesssary, otherwise, standard PU)
Don't Let it Slip Away (Cap 8) (Time)
3 Rounds for Time - 8 Min Cap

30 Double Unders
100 Meter Run
10 Wall Ball Shots (20/15)[25/20]
10 Lateral Bar Jump Overs (l/r=1)

CrossFit

2016-08-08

8/8/16
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
Snatch (EMO(:90) for 10 Mins @ 80% of 1RM )
10 Min Warm UP with running clock
Metcon
On the Fly (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

5 Toes to Bar
10 Front Squats (95/65)[135/95]
15 Russian KB Swings (53/35)[80/53]
I Just had Rita's (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Push Ups
5 Bicycle Crunches (l/r=1)
5 Straight Leg Sit Ups
BootCamp
BootCamp Lead In (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

2 Speed Ladder (side step (l/r))
10 Air Squats
10 Burpees
10 Mountain Climbers (l/r=2)
BootCamp - On the Fly (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

5 Hollow Body Knee Raises
10 Jumping Lunges (l/r=1)
15 Russian KB Swings
I Just had Rita's (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Push Ups
5 Bicycle Crunches (l/r=1)
5 Straight Leg Sit Ups

CrossFit

2016-08-07

Summer Slam
Metcon
Snatch and Sniff (Time)
For Time (as a team)

25 Snatches (115)
25 Snatches (95)
25 Snatches (75)
25 Snatches (55)
30 Burpees
30 Burpee Box Jump Overs
All 6 competitors work together. You may complete as many or as little work at each weight as you choose, but the clock doesn't stop until the team completes all 100 snatches and all 60 burpees.
(1 competitor can work on the burpees at once, but anyone can do burpees at any time)
Partner FRAN (Time)
For Time - 11 Min Cap

21-15-9 thrusters, pull-ups

weights (95/65)
The teams will be male/female. The duo will decide who goes first. Partner 1 must complete 21 thrusters before partner 2 completes 21 thrusters. Then both will move on to the pull ups and continue this same pattern throughout.
South Philly Relays (Time)
For Time - no Cap

4x600 Meter Relay
600 meter run
600 meter row
600 meter run
600 meter row
*partners must touch hands before beginning their leg of the race
Event 4 AMRAP (10 Min) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Butterfly Sit Ups
10 AM KB Swings (53/35)
10 Wall Ball Shots (20/15)
10 Clean & Jerks (115/80)

CrossFit

2016-08-06

8/6/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Examination Room - (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

100 Meter Run
5 Hang Power Cleans (95//65)
10 Butterfly Sit Ups
15 Jumping Air Squats
:20 Second Plank Hold
BC: 10 American KB Swings instead of Hang Power Clean
Metcon
Take the Long Way Home (EMOM 11) (AMRAP - Reps)
EMOM - 11 Minutes

Min 1 - Max Banded OH Press
Min 2 - Max Dubs
Min 3 - Rest
Min 4 - Max Russian KB Swings (53/35)
Min 5 - Max Lateral Bar Jum Overs
Min 6 - Rest
Min 7 - Max Knee Raises (hollow body, no kip)
Min 8 - Max Thrusters (75/55)
Min 9 - Rest
Min 10 - Max Jumping Air Squats
Min 11 - Max Burpees
Did you Say Abs (Cap 4) (Time)
For Time - 4 Minutes

50 Straight Leg Sit Ups
*2 Burpees every :30 seconds

CrossFit

2016-08-05

8/5/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Metcon
I'm on Vacation (Cap 40) (Time)
For Time - 40 Min Cap

10, 8, 6, 4, 2

10 OHS (95/65)[135/95]
10 Thrusters
10 Hang Power Cleans
10 Pull Ups
10 Bar MU

8 OHS (95/65)[135/95]
8 Thrusters
8 Hang Power Cleans........
BootCamp
BootCamp - I'm on Vacation (Time)
For Time - 40 Min Cap

10, 8, 6, 4, 2 (w/ 100 Meter Run at the end of each round)

10 OH Plate Squats (25/15)
10 KB Goblet Squat Thrusters (35/26)
10 Russian KB Swings (53/35)
10 Ring Rows
10 Box Dips
10 Bicycle Crunches (l/r=1)
100 Meter Run

CrossFit

2016-08-04

8/4/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
20 Rep Back Squat Progression week 1 (20 reps )
Complete 20 reps (must be unbroken) at 55% of your 1 Rep Max Back Squat.
Enjoy Your Day (Cap 11) (Time)
3 Rounds for Time - Cap 11 Minutes

55 Double Unders
200 Meter Run
75' OH Plate Lunge Walk (45/25)
Accessory Work Pistols (No Measure)
40 Pistols (l/r=2)
BootCamp
BootCamp - One Hell of a Night (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Plate Jumps (speed)
10 Wall Ball Shots
20 Toe Touches (l/r=1)
10 Ring Rows
Rest :30 seconds
Enjoy Your Day (Cap 11) (Time)
3 Rounds for Time - Cap 11 Minutes

55 Double Unders
200 Meter Run
75' OH Plate Lunge Walk (45/25)
Accessory Work Pistols (No Measure)
40 Pistols (l/r=2)

CrossFit

2016-08-03

8/3/16
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
Weightlifting
Clean & Jerk Complex #1 (EMOM - 10 Mins, then EMO(2)M - 10 MIns)
Complete 1 Hang Clean (mid thigh) + 1 Hi Hang Clean + 1 Jerk
The EMO2M begins at minute 10
Metcon
BootCamp - TABATA Day (AMRAP - Reps)
4 Mins - Suitcase Deadlifts
4 Mins - SLSU
4 Mins - Burpees
4 Mins - Russian KB Swings
4 Mins - Russian Twists (with med ball)
20 seconds of work, 10 seconds of rest
TABATA DAY! (AMRAP - Reps)
4 Mins - Deadlifts (135/95)[185/130]
4 Mins - SLSU
4 Mins - Burpee Bar Jump Overs
4 Mins - Power Cleans
4 Mins - Hand Stand Push Ups (HRPU)
Work 20 seconds, rest 20 seconds. Total reps is score! No Rest between movements except for the 10 second intervals. If the weights are heavy and slow you down, so be it. This a good day to go heavy if you can.
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

CrossFit

2016-08-02

8/2/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Front Squat (3x3@60%, 2x3@65%, 1x3@70%)
Week 1
Metcon
Tell Me About It (Cap 6) (Time)
3 Rounds for Time - 6 Minutes

8 Squat Cleans (135/95)[175/120]
10 Toes to Bar
Greetings (EMOM 10) (AMRAP - Rounds)
EMOM - 10 MInutes

5 Wall Ball Shots (20/15)[25/20]
5 Burpees
5 Mountain Climbers (l/r=1)
BootCamp
Bootcamp - Interval Time (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

Rd 1 - 10 Burpees
10 Mtn. Climbers (l/r=1)
10 Jumping Jacks
1 Min Max Dubs
1 Min rest

Rd 2 - 15 reps at each station
1 Min Max Dubs
1 Min Rest

Rd 3 - 20 Reps at each station
1 Min Max Dubs
1 Min Rest

with time remaining, go back to round 1
BootCamp - Tell Me About It (Time)
4 Rounds for Time (6 Min Cap )

12 KB Goblet Squat Thrusters
10 Knee Raises
BootCamp - Greetings (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

5 Wall Ball Shots
5 Butterfly SIt Ups
5 Ring Rows

CrossFit

2016-08-01

8/1/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Snatch Practice #1 (Pull) (Weight)
EMO2M - 20 increasing weight

1 Snatch Pull + 1 Hi Snatch Pull (scarecrow) + 1 Power Snatch + 1 OHS
Metcon
Ued to be my Ex-Girl (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 American KB Swings (53/35)[80/53]
8 Push Ups
6 Pull Ups [C2B]
4 Clean & Jerks (135/95)[160/110]
Run is Fun (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

100 Meter Run
[100 M Run + 3 Ring MU]
BootCamp
BootCamp - Work! (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP 20 Minutes

2 - SLSU
2 - Bicycle Crunches (l/r=1)
2 - Mountain Climbers (l/r=1)
2 - Air Squats
(20 Dubs (40 singles))
increase your reps by 2 each round for each movement, sans the dubs. They are always 20 reps.
BootCamp - Used to Be my Ex-Girl (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

10 American KB Swings
8 Push Ups
6 Ring Rows
4 Sumo Deadlift Hi Pulls
Run is Fun (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

100 Meter Run
[100 M Run + 3 Ring MU]

CrossFit

2016-07-31

Mobilty 7/31/17
Mobility with Nick P
Mobility with Nick (No Measure)

CrossFit

2016-07-30

7/30/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Conditioning
HIIT for Time - Cap 16 (Time)
4 Rounds for Time - Cap 16 Minutes

Max Pull Ups in 30 seconds
60 Dubs
20 Burpees

*must rest 1 minute after the final burpee
**place your final number of PU's in the notes
Metcon
Politics, Politics, Politics (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

20 Mtn Climbers (l/r=1)
20 Bicycle Crunches (l/r=1)
10 Supermans
10 Toes to Bar
Plank Max (Time)
Max Plank Hold for Time
immediately begin air squats until the last athlete breaks the plank

CrossFit

2016-07-29

7/29/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
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]
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

2016-07-28

7/28/16
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
Grateful Deadlift 6 of 6 (1x1 )
2@80%, 2@85%, 1@90%, 1@95%, 1@101%+
25 Minutes
Touch Em All Big Fella (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes (2 Rounds)

Mins 1&6:
5 Power Snatches (95/65)[115/80]
10 Lateral Bar Jump Overs (l/r=1)

Min 2&7:
5 Snatches (full)
8 Burpee Bar Jump Overs

Min 3&8:
5 Cleans (full)
5 Handstand Push Ups (Hand Release Push Ups)

Min 4&9:
5 Clean and Jerks
6 Box Jumps

Min 5&10:
5 Thrusters
8 Pull Ups
800m Run (Time)
Max Effort 800m Run
BootCamp
BootCamp - Miller Time (AMRAP 20) (AMRAP - Rounds and Reps)
20 Min AMRAP (increasing by 2 reps with each round)

2 Box Jump
2 Push Up
2 Butterfly Sit Up
2 Air Squat
2 KB Sumo Deadlift Hi Pull
2 Box Dip
BootCamp - Touch Em All Big Fella (AMRAP - Rounds)
EMOM - 10 Minutes

MIn 1 & 6
10 - 1 Arm KB Swings (l/r=1)
20 Double Unders

Min 2& 7
10 American KB Swings
6 Burpees

Min 3 & 8
10 Knee Raises
5 Wall Ball Shots

Min 4 & 9
10 Straight Leg Sit Ups
10 Wall Ball Cleans

Min 5 & 10

6 KB Thrusters
10 Ring Rows
800m Run (Time)
Max Effort 800m Run

CrossFit

2016-07-27

7/27/16
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
Clean & Jerk Practice Session 1 (EMO(2)M for 8 reps )
Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
6 Min Warm Up, then from 6-20 EMO(2)M. Begin around 60% of 1 REP max and increase weight each round
The Archives - Cap 8 (Time)
21-15-9 - 8 Min Cap

Overhaed Squats (95/65)[135/95]
Box Jumps (24/20)
100 Meter Run
Double the Fun (AMRAP - Rounds and Reps)
4 Min AMRAP

10 Power Snatches (95/65)[135/95]
10 Toes to Bar
10 Calorie Row

rest 1 minute

4 Min AMRAP

10 Power Snatches
10 Burpees
10 Calorie Row
BootCamp
BootCamp - Velvet Underground (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

4 Rounds

1) 15 Wall Balls
2) 10 Burpees
3) 10 Jumping Knee Tucks, 5 Ring Rows
4) 20 Mountain Climbers (l/r=1)
5) 10 Lateral Plate Jump Overs (l/r=1)
BootCamp - the Archives (Time)
21-15-9 - 8 Min Cap

Overhaed Plate Lunges (l/r=1)
Plate Jump Overs (3-45# plates)
100 Meter Run
you cannot touch the plates during the jump overs
BootCamp - Double the Fun (AMRAP - Rounds and Reps)
AMRAP 4 Minutes

10 AM KB Swings
10 Burpees
10 Calorie Row

rest 1 Minute

AMRAP 4 Minutes

10 AM KB Swings
10 Burpees
10 Calorie Row

CrossFit

2016-07-26

7/26/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Back Squat (3@75%, 2@80%, 1@85%, 1@90%, 1@95%, 1@101%+)
25 Minutes
Metcon
Pink Ladies (Cap 9) (Time)
4 Rounds for Time - 9 Min Cap

10 Hang Power Cleans (95/65)[155/110]
10 Shoulder to Overhead
Pinkie Tuscadero (EMOM - 8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 HSPU [5]
5 Pull Ups [6 C2B]
BootCamp
BootCamp - Thrill Me (AMRAP 20) (AMRAP - Rounds and Reps)
3 Rounds of.....

200 Meter Run
30 Air Squats
20 SLSU

then, AMRAP of....

15 Calorie Row
10 T-Push Ups
5 single leg deadlifts to target (l/r=1)
BootCamp - Pink Ladies (Time)
4 Rounds for Time - 9 Min Cap

10 American KB Swings
10 Russian Twists (l/r=1)
20 Double Unders (40 singles)
Pinkie Tuscadero (EMOM - 8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 HSPU [5]
5 Pull Ups [6 C2B]

CrossFit

2016-07-25

7/25/16
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
Weightlifting
Snatch (1 Rep Every :90 seconds @ 75% for 12 Mins)
8 Min Warm Up to get to 75%
Metcon
Shine on You Crazy Diamond (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Pull Ups [4 Ring MU]
7 Jumping Air Squats
New Caller (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 American KB Swings (53/35)
12 Wall Ball Shots (20/15)[25/20]
12 Push Ups
Rest :15 seconds
BootCamp
Boxes for Sale (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Ring Rows
10 Box Push Ups
10 Box Dips
10 Box Jumps
10 Box Step Up w/ Hip Abduction (5l/5r)
BootCamp - Shine on You Crazy Diamond (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

6 Jumping Pull Ups
10 Bicycle Cruncehs (l/r=1)
New Caller (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 American KB Swings (53/35)
12 Wall Ball Shots (20/15)[25/20]
12 Push Ups
Rest :15 seconds

CrossFit

2016-07-23

7/23/16
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
Hilarious (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes
:45 work, :15 rest for 4 Rounds

- Double Unders
- Wall Ball Sit Ups
- Jumping Air Squats
- Plank Hold (max effort)
- Push Ups
TURBO - Stars of Tomorrow (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

10 Russian Twists (l/r=1)
5 Ring Dips [post Ring MU]
It's all Built In (Cap 7) (Time)
3 Rounds for Time - 7 Min Cap

10 Clean and Jerks (95/65)
100 Meter Run

CrossFit

2016-07-22

7/22/16
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
BMOC (Cap 40) (Time)
For Time - 40 Min Cap

55 Thrusters (75/55)[105/75]
55 Power Cleans
55 Back Squats
55 Burpees
55 Front Rack Lunges (l/r=2)
55 Pull Ups
55 Butterfly Sit Ups
55 Double Unders
BootCamp
BootCamp - BMOC (Time)
For Time - 40 Min Cap

55 KB Thrusters
55 American KB Swings
55 Jumping air squats
55 Burpees
55 Reverse step Lunges (l/r = 1)
55 Jumping Pull Ups
55 Butterfly Sit ups
55 Double Unders

CrossFit

2016-07-21

7/21/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Grateful Deadlift 5 of 6 (2@80%, 2@85%, 2@90%, 4@95%)
2@80%, 2@85%, 2@90%, 4@95%
25 Minutes
Does not need to be touch and go!
Metcon
Planes Trains and Automobiles (4 Rounds for reps)
4 - 3 Min AMRAPS (2 Min rest)

8 Overhead Squats (95/65)[135/95]
7 Toes to Bar
6 American KB Swings (53/35)[80/53]
21 reps per round. Score reps
BootCamp
BootCamp - Intensity in Ten Cities (AMRAP - Rounds)
EMOM - 10 Mins

even: 20 Double Unders, 5 Push Ups
odd: 10 box step ups (with knee raise), 5 Ring Rows

EMOM: 10 Minutes

even: 100 Meter Run, 5-8 Burpee Plate Jumps
odd: 15 Jumping Air Squats, 5 Knee Raises
BootCamp - Planes, Trains & Automobiles (4 Rounds for reps)
4 - 3 Minute AMRAPS (2 Min Rest)

8 - Lunges (l/r=2)
7 - KB Swings
6 - Butterfly Sit Ups
5 - Wall Ball Shots
26 reps per round

CrossFit

2016-07-20

7/20/16
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
Clean & Jerk Complex #1 (Every :90 seconds w/ increasing weight)
Complete 1 Hang Clean (mid thigh) + 1 Hi Hang Clean + 1 Jerk
15 Minutes
Focus on form (pull, fast elbows, speed under the bar)
Clean & Jerk Complex #1 (Every :90 seconds w/ increasing weight)
Complete 1 Hang Clean (mid thigh) + 1 Hi Hang Clean + 1 Jerk
15 Minutes
Focus on form (pull, fast elbows, speed under the bar)
Metcon
Flashing Bulbs (3 Rounds for reps)
3 Rounds for Reps
:40 work, :20 rest

- Double Unders
- Pull Ups
- Power Cleans (95/65)[185/125]
- Burpees
Accessory Work
Metcon (No Measure)
Active Cool Down - 10 Minutes

Multiple Stretches (as a group, led by your coach) to help recover from the first 3 days of hard work! Happy Humpday!!!
BootCamp
BootCammp - Pixar (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

200 Meter Run
20 Double Unders (40 singles)
20 Jumping Kunges (l/r=2)
:20 second Plank Hold
20 flutter Kicks (l/r=1)
BootCamp - Flashing Bulbs (3 Rounds for reps)
3 Rounds for Reps
:40 work, :20 rest

- Lateral Jump Overs
- Russian KB Swings
- Ring Rows
- Burpees

CrossFit

2016-07-19

7/19/16
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
Mid summer Squat 5 of 5 (3x2 @ 90% of 1 RM )
3x2@ 90% of 1RM
Metcon
Are You Kind? (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Pwr Clean & Jerks (135/95)[165/115]
3 Handstand Push Ups [Strict]
It's a Purposal (Cap 3) (AMRAP - Reps)
in 3 Minutes, complete AMRAP of Double Unders
(Double Under practice)
BootCamp
BootCamp - Dinner Party (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

100 Meter Run
10 Ring Rows
10 Butterfly Sit Ups
10 T Push Ups
10 Tuck Jumps
10 1-Arm KB Swings (l/r=1)
BootCamp - Are you Kind? (AMRAP - Rounds)
EMOM - 10 Minutes

5 American KB Swings
3 Hand Release Push Ups
3 Jumping Air Squats
It's a Purposal (Cap 3) (AMRAP - Reps)
in 3 Minutes, complete AMRAP of Double Unders
(Double Under practice)

CrossFit

2016-07-18

7/18/16
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
Snatch (EMOM- 8 Mins, then EMO(2)M for 12 Mins )
Metcon
Down (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Wall Ball Shots (20/15)[25/20]
8 Pull Ups [C2B]
6 Bar Facing Burpees
Rest 2 Mins
Down and Out (AMRAP 4) (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

8 Thrusters (95/65)[115/80]
6 Pull Ups [C2B]
4 Bar Facing Burpees
Rest 2 Mins
Downward and Outward (AMRAP 3) (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

6 Power Snatches (95/65)[115/80]
4 Pull Ups [C2B]
2 Bar FAcing Burpees
Rest 2 Mins
Toes-To-Bar (1 Min Max Reps )
BootCamp
BootCamp - Lunacy (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

even - 100 M Run, max burpees to :50 seconds

odd - 10 Russian Twists, 10 Flutter Kicks (l/r=1)
BootCamp - Down (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Wall Ball Shots
8 Ring Rows
6 Burpees
Rest 2 Mins
BootCamp - Down and Out (AMRAP 4) (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

8 KB Thrusters
6 Ring Rows
4 Burpees
Rest 2 Mins
BootCamp - Downward and Outward (AMRAP - Rounds and Reps)
AMRAP - 3 Minutes

6 American KB Swings
4 Ring Rows
2 Burpees
Rest 2 Mins
Toes-To-Bar (Max Toes to Bar in 1 Minute )

CrossFit

2016-07-16

7/16/16
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
Conditioning
Air Conditioning (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

20 Shoulder to Overhead (45/30)
20 Air Squats
20 Mountain Climbers (l/r=1)
:20 second Plank
20 Ring Rows [8 strict pull ups]
20 Russian KB Swings (53/35)
Metcon
2nd Street Rebels (Cap 16) (Time)
For Time - 16 Min Cap

100 Meter Run, 20 Burpees
100 Meter Run, 18 Burpees
100 Meter Run, 16 Burpees
100 Meter Run, 14 Burpees....
etc...
until the final round of 2 burpees
I'm Sorry About that Last One (AMRAP - Rounds)
EMOM - 8 Minutes

5 Straight Leg Sit Ups
5 Wall Ball Shots (20/15)

CrossFit

2016-07-15

7/15/16
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
Ready, Set, Go! (AMRAP 10) (AMRAP - Rounds)
AMRAP - 10 Minutes with partner

Minutes 0-10
Complete as many 1/4 miles as possible

rest 5 minutes, then....
relay style with partner!
Short Trek Run (both you and your partners run equals the 1/4 mile)
Ready, Set, Go Again! (Cap 25) (Time)
For Time - 25 Min Cap

Complete the following for time (in no particular order)

50 Front Rack Lunges (95/65)(l/r=1)
50 GHD Sit Ups
50 Pull Ups
50 Calorie Row
50 Thrusters
50 Wall Balls (20/15)
100 Double Unders (miss, and must switch partners)
one partner works at a time. Break the reps up in your preferred style.
BootCamp
BootCamp - Ready, Set, Go (AMRAP 10) (AMRAP - Reps)
AMRAP - 10 Minutes

10 Min Run for distance. every 1/4 mile is a rep!
BootCamp - Ready, Set, Go Again (Time)
For Time - 25 Min Cap

50 Kb Front Rack Lunges (l/r=2)
50 V-Ups
50 Ring Rows
50 Air Squats
50 Wall Balls
50 Bicycle Crunches (l/r=1)
100 Singles

CrossFit

2016-07-14

7/14/16
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
Grateful Deadlift 4 of 6 (5@80%, 4@85%, 3@95%)
5@80%, 4@85%, 3@95%
These do not need to be touch-n-go
Man on Fire (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Clean and Jerks (95/65)[135/95]
8 Pull Ups [C2B]
8 1-Arm KB Swings (53/35) (l/r=1)
8 HRPU
Control the Pace (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

100 Meter Run
Max Dubs until :50
score dubs only
BootCamp
Going Down? (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP 20

30-20-10
Single KB Deadlifts
Plank hold (:30, :20, :10)
Lunges (l/r=2)

then...

15-10-5
Box Dips
Bicycle Crunches (l/r=2)
Mountain Climbers (l/r=2)
BootCamp - Man on Fire (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

8 Am. Kettlebell Swings
10 Ring Rows
8 Push Ups
10 Butterfly Sit Ups
Control the Pace (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

100 Meter Run
Max Dubs until :50

CrossFit

2016-07-13

7/13/16
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
Clean and Jerk (1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1RM)
25 Minutes
Metcon
I like Hats (Cap 8) (Time)
For Time 21-15-9 - 8 Min Cap

Front Squats (95/65)[135/95]
Hand Stand Push Ups
The Sun is Hot (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Russian KB Swings (53/35)[80/53]
10 Toes to Bar
10 Burpees
BootCamp
Everything That Rocks (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

15 Air Squats
15 Ring Rows
10 Push Ups
10 McGil Sit Ups (5l/5r)
BootCamp - I like Hats (Time)
For Time - 8 Min Cap

21-15-9

Wall Ball Shots
Bicycle Crunches (l/r=1)
100 Meter Run
BootCamp - The Sun is Hot (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Miniutes

10 Russian KB Swings
10 Toes to Bar
10 Burpees

CrossFit

2016-07-12

7/12/16
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
Mid Summer Squat Program 4 of 5 (3x5@85%)
3x5 @ 85% of 1 RM
25 Min
Metcon
Who'd Have Thought (Cap 11) (Time)
7 Rounds - 11 Minute Cap

7 Burpee Bar Jump Overs
28 Double Unders
Love Bars (EMOM 7 Min) (AMRAP - Rounds)
EMOM - 7 MInutes

4 Power Snatches (95/65)[135/95]
1 Overhead Squat
BootCamp
BootCamp Strength (AMRAP - Rounds)
5 Rounds - EMOM

Min 1 - 10 KB Taters
Min 2 - 10 Push Ups
Min 3 - 100 Meter Run + Max Russian Twists until :50 seconds
Min 4 - 100 Meter Run + Max Bicycle Crunches until :50 seconds
Who'd Have Thought (Cap 11) (Time)
7 Rounds - 11 Minute Cap

7 Burpee Bar Jump Overs
28 Double Unders
BootCamp - Love Bars (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

5 Russian KB Swings
10 Ring Rows
10 Lateral Plate Step Overs (l/r=2)
:20 second plank Hold

CrossFit

2016-07-11

7/11/16
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
Snatch (2@70%, 2@75%, 2@80%, 2@85%, 1@90%, 1@90+%)
25 Min Running Clock
These are not touch and go.
Metcon
Summer Lovin' (Cap 12) (Time)
3 Rounds for Time - 12 Min Cap

Short Trek Run*
20 Wall Balls
10 Power Cleans (115/80)[155/110]
10 Ring Dips [post MU]
The Details (EMOM 4) (AMRAP - Rounds)
EMOM - 4 Minutes

8 Pull Ups [18 Pull Ups]
Modify w/ 14 Ring Rows
BootCamp
BootCamp - Circuit of the Stars (20 AMRAP) (AMRAP - Reps)
5 Rounds for Reps (:20 seconds of work, :10 seconds of rest)

- Bicycle Kicks (l/r=1)
- Rest
- Box Push Ups
- Rest

- Wall Ball Sit Ups
- Rest
- Box Step Ups
- Rest

- Med Ball Toss
- Rest
- Box Dips
- Rest

- Air Squats
- Rest
- Supermans
- Rest
BootCamp - Summer Lovin' (Cap 12) (Time)
4 Rds for Time - 12 Min Cap

Short Trek Run
20 Wall Ball Shots
20 American KB Swings
The Details (EMOM 4) (AMRAP - Rounds)
EMOM - 4 Minutes

8 Pull Ups [18 Pull Ups]
Modify w/ 14 Ring Rows

CrossFit

2016-07-09

7/9/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Conditioning is my B!tch (AMRAP - Rounds and Reps)
AMRAP - 20

3 Deadlifts (135/95)[225/165]
5 Jumping Air Squats
10 Russian Twists (20/15, Wall Ball)
:15 sec Plank Hold
20 Double Unders
Rest :30 Seconds
BootCamp: 10 Single KB Deadlifts
Metcon
Tango (For Time) (Time)
5 Rounds for Time - 10 Min Cap

100 Meter Run
100 Meter Row
10 Wall Ball Shots
Saturday Holiday (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

20 Double Unders
8 Striaght Leg Sit ups

CrossFit

2016-07-08

7/8/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Metcon
Chip Chip Chipadelphia (Cap 40) (Time)
For Time - 40 Min Cap

15-12-19
Power Cleans (115/70)[135/95]
Burpee Plate Jumps

rest 1 minute

15-12-9
Thrusters
Pull Ups

rest 1 minute

15-12-9
Wall Ball Shots (20/15)[25/20]
Deadlifts

rest 1 minute

15-12-9
Shoulder to Overhead
Calorie Row

Partner 1 completes 15, then...
partner 2 complets 15, then....
partner 1 completes 12, and so on...
BootCamp
BootCamp - Chip Chip Chipadelphia (Time)
For Time - 40 Min Cap

21-15-9
KB Swings
Burpee Plate Jumps

rest 2 minute

21-15-9
KB Goblet Squat Thrusters
Ring Rows

rest 2 minute

21-15-9
Wall Ball Shots
KB Deadlifts (single heavy KB)

rest 2 minute

21-15-9
Push Ups
Calorie Row

CrossFit

2016-07-07

7/7/16
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
Weightlifting
Grateful Deadlift 3 of 6 (2@80%, 2@85%, 2@90%, 2@95% )
Deadlift
2@80%, 2@85%, 2@90%, 2@95%
touch-n-go preferred
Metcon
Oh Boy Overheads (Time)
5 Rounds for Time - 9 Min Cap

10 OHS (95/65)[135/95]
10 KBS (53/35)[80/53]
10 Lateral Bar Jump Overs (l/r=1)
The Renegades (Cap 8) (Time)
For Time 21-15-9 - 8 Min Cap

Wall Ball Sit Ups (20/15)
Hand Release Push Ups
1/2 block track
Run - out the front door and in the back
BootCamp
BootCamp - Impressed (20 Min) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

0 - 5 Minutes

15 Double Unders (45 Singles)
10 Speed Skaters
15 Jumping Air Squats

5-10 Minutes

10 Straight Leg Sit Ups
10 Bicycles (l/r=1)
5 Burpees

10-15 Minutes

5 Push Ups
10 Ring Rows
10 Jumping Lunges (l/r=1)

15-20 Minutes

10 Mountain Climbers (l/r=1)
10 Jumping Jacks
10 Box Step Ups
BootCamp - Oh Boy Overheads (Time)
5 Rds For Time - 9 Min Cap

20 Foot Bear Crawl
10 Kettlebell Swings
20 Plate Jump Overs
plate jump overs = 3 or 4 45# plates
The Renegades (Cap 8) (Time)
For Time 21-15-9 - 8 Min Cap

Wall Ball Sit Ups (20/15)
Hand Release Push Ups
1/2 block track

CrossFit

2016-07-06

7/6/16
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
3 Pos Clean & Jerk (EMO(2)M - 20 Minutes )
EMO(2)M - 20 Minutes

Clean from these 3 positions, then jerk @ 60-70% of 1RM C&J

Power (pocket)
Hang (just above the knee)
Floor (touch-n-go), Jerk (any style)
Metcon
The Screening II (Cap 10) (Time)
4 Rounds for Time - 10 Min Cap

15 Wall Ball Shots (20/15)[25/20]
10 Front Rack Lunge (75/55)[135/95] (l/r=1)
10 Toes to Bar
10 Burpee Bar Jump Overs
Zombie Time (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

25 Double Unders
5 Pull Ups [3 BarMU]
BootCamp
BootCamp - I Love Loud Music (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

3 Rounds
800 Meter Run
50 Air Squats

then...

AMRAP 10 Minutes

10 Push Ups
10 Sit Ups
The Screening II (Cap 10) (Time)
4 Rounds for Time - 10 Min Cap

15 Wall Ball Shots (20/15)[25/20]
10 Front Rack Lunge (75/55)[135/95] (l/r=1)
10 Toes to Bar
10 Burpee Bar Jump Overs
BC: Double KB front rack lunge, standard burpees
Zombie Time (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

25 Double Unders
5 Pull Ups [3 BarMU]

CrossFit

2016-07-05

7/5/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Weightlifting
Mid Summer Squat Program 3 of 5 (20 Min) (3x3 @ 75% of 1RM )
3x3 @ 75% of 1 RM
20 Min
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
12 Min Cap (round of 9 must be complete by 12 min cap)
It's On Again (EMOM 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 Burpees, Max Toes to Bar until :45 on clock

Rx+, Max Ring Muscle Ups until :45 on clock
BootCamp
BootCamp - This is the Big Leagues (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Sit Ups
10 Push Ups
10 Negative Release Ring Rows (slow decent)
10 Russian Twists (l/r=1) w/ wall ball
100 Meter Run
BootCamp - Gwen (Cap 12) (Time)
For Time - 12 min Cap

27-21-15-9-3

Single-Arm KB Swings (l/r=1)
Double KB Front Rack Lunges (l/r=2)
Butterfly Sit-Ups
BootCamp - It's On Again (EMOM 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 Burpees, max toes to bar until :45 seconds

CrossFit

2016-07-02

7/2/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Conditioning
Under one Conditioning (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15

20 Straight Leg Sit Ups
20 American KB Swings (53/35)
200 Meter Run (out front, in back)
Metcon
Circuit City (AMRAP - Reps)
Max Effort at each station - 4 Rounds
(:30 work, :15 rest)

station 1:
Jumping Air Squats

station 2:
Hand Release Push Ups

station 3:
double unders

station 4:
prison walk lunges
At Least be Cordial (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 KB Deadlifts
:20 plank hold
10 Bicycle Crunches

CrossFit

2016-07-01

7/1/16
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
Metcon
All Grown Up (Cap 40) (Time)
For Time - 40 Min Cap

10 Back Squats (135/95)
10 Front Squats
20 Toes to Bar
20 Pull Ups
30 Wall Ball Shots (20/15)
30 Burpee Bar Jump Overs
40 Box Jumps
40 Deadlifts
50 Thrusters (empty barbell)
50 Calorie Row
BootCamp
BootCamp - All Grown Up (Cap 40) (Time)
For Time - 40 Min Cap

10 KB Goblet Squats
10 KB Goblet Lunges (l/r=1)
20 Toes to Bar (knee raises)
20 Pull Ups (ring rows)
30 Wall Ball Shots
30 Burpees (6" touch)
40 Box Jumps
40 Suitcase Deadlifts
50 KB Goblet Squat Thrusters
400 Meter Run

CrossFit

2016-06-30

6/30/16
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
Snatch Complex #5 (EMO(2)M with increasing weight )
EMO(2)M - 20 Minutes

1 Snatch + 1 OHS
Metcon
Takin' Up Space (Cap 11) (Time)
5 Rounds for Time - 11 Min Cap

12 Burpees with 6" Touch
8 Toes to Bar
[4 Ring MU]
Gymnastics
Partner Gymnasty (AMRAP - 5) (AMRAP )
AMRAP - 5 Minutes

Partner 1 - handstand hold
Partner 2 - max jumping air squats
then switch

[Rx+ pistols]

*You can only work while your partner is in the handstand position
If you've never done a handstand hold, we have modifiers....no worries
BootCamp
Boxes for Sale (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Ring Rows
10 Box Push Ups
10 Box Dips
10 Box Jumps
10 Lateral Step Up w/ Hip Abduction
Takin' Up Space (Cap 11) (Time)
5 Rounds for Time - 11 Min Cap

12 Burpees with 6" Touch
8 Toes to Bar
[4 Ring MU]
Partner Gymnasty (AMRAP - 5) (AMRAP )
AMRAP - 5 Minutes

Partner 1 - handstand hold
Partner 2 - max jumping air squats
then switch

[Rx+ pistols]

*You can only work while your partner is in the handstand position

CrossFit

2016-06-29

6/29/16
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
Grateful Dead-Lift Progression 2 of 6 (2@80%, 2@85%, 2@90%, 2@90+% of 1RM )
Deadlift - 2@80%, 2@85%, 2@90%, 2@90+%
Metcon
Masters Qualifier #3 (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

55 Double Unders
15 C2B Pull Ups
5 Hang Power Cleans (155/105)
Did you Say Abs (Cap 4) (Time)
For Time - 4 Minutes

50 Straight Leg Sit Ups
*2 Burpees every :30 seconds
BootCamp
BootCamp - Oily Jim (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Dedlifts
10 Push Ups
10 Box Dips
10 Jumping Pull Ups
:30 seconds Rest
BootCamp - Masters Qualifier #3 (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

55 Double Unders (110 singles)
20 Ring Rows
10 American KB Swings
Did you Say Abs (Cap 4) (Time)
For Time - 4 Minutes

50 Straight Leg Sit Ups
*2 Burpees every :30 seconds

CrossFit

2016-06-28

6/28/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Clean and Jerk (EMOM - 12 Minutes increasing weight)
Clean and Jerk (EMOM - 6 Minutes @ 80% of prev. EMOM weight)
Metcon
Gravel Pit (Cap 8) (Time)
5 Rounds for Time - 8 Min Cap

5 Power Snatches (95/55)[135/95]
5 Overhead Squats
Back Back and Forth and Forth (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

even: 30 Dubs (60 singles) [40 Dubs]
odd: 5 Burpee Box Jump Overs [8 BBJO]
BootCamp
BootCamp - The Quickness (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Box Dips
5 Plate Push Ups
10 KB Swings (American)
5 Banded Pulls (squat, w/ 3 sec pause)
10 Bicycle Crunches (l/r=1)
5 Toe Touches (l/r=1)
Rest :30 seconds (recover, reduce heart rate, go hard again)
BootCamp - Gravel Pit (AMRAP 8) (AMRAP - Rounds and Reps)
8 Min AMRAP

10 KB Goblet Squats
100 Meter Run
BootCamp - Back Back and Forth and Forth (AMRAP - Rounds)
EMOM - 10 Minutes

even: 50 jump rope singles
odd: 6 Burpee Plate Jumps

CrossFit

2016-06-27

6/27/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Mid Summer Squat Program 2 of 5 (5x5 @ 80% of 1RM )
5x5 @ 80% of 1 RM Back Squat
25 Minutes
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
no cap
Accessory Work
Core to Shore (No Measure)
30 GHD Sit Ups
30 Reverse GHD [with empty barbell]
BootCamp
BootCamp - Texas Hold 'Em (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes

2 Rounds
10 Ring Rows
5 Burpees

rest 1 Minute

2 Rounds
10 Double Unders (30 Singles)
10 Mountain Climbers (l/r=1)

rest 1 Minute

2 Rounds
10 Butterfly Sit Ups
:30 sec plank hold
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

2016-06-25

6/25/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
BootCamp - Partner Up Party People (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

100 Meter Run
15 Wall Balls
15 Pull Ups/Ring Rows
15 Butterfly Sit Ups
15 Burpees

Partner 1 begins with 100 meter run.
Partner 2 begins their run as soon as partner 1 completes their 100 M Run

Partner 1 cannot begin the next round until partner 1 completes their final burpee
Continue this pattern and complete As Many Rounds and Reps as possible as a team
Metcon
Deck of Death (Cap 20) (Time)
For Time - 20 Min Cap

Complete the following as Coach pull from the deck of cards....

Clubs: Front Squats (BC: Goblet Squat)
Hearts: HRPU
Spades: Hang Power Cleans (BC: KB Swings)
Diamonds: Bicycle Crunches (l/r=1)

*You must complete the number of reps as per the card pulled. The coach will pull the next card as soon as the entire class has completed the required reps.

**ACE: 14, King 13, Queen 12, Jack 11
***Joker = 8 Thrusters

weights: (95/65)[115/80]
The goal is to get through the whole deck of cards
Power it Up (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

20 Double Unders
[35 Double Unders]

CrossFit

2016-06-24

6/24/16
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
I. Am. Winner. (Cap 40) (Time)
For Time - 40 Min Cap

20 Clean & Jerks (95/65)[155/110]
30 Wall Ball Shots (20/15)[25/20]
20 Overhead Squats
30 Pull Ups [C2B]
20 S2OH
30 KB Snatches
20 Front Squats
30 Straight Leg Sit Ups [10 Ring MU]

* every minute on the minute stop and complete 3 Burpee Bar Jump Overs
BootCamp
BootCamp - I. Am. Winner (Time)
For Time - 40 Min Cap

30 American KB Swings
30 Wall Ball Shots
30 KB Goblet Jump Squats
30 Ring Rows
30 Banded Strict Press
30 one-arm KB Swings (l/r=1)
30 Box Step Ups (box jumps)
30 Straight Leg Sit Ups

* every minute on the minute, stop and complete 3 Burpees

CrossFit

2016-06-23

6/23/16
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
Snatch Complex #3 (EMOM - 10 Minutes w/ increasing weight)
EMOM - 10 Minutes

1 Snatch (from power position) + 1 Snatch (from the hang (above knee))
Snatch Complex #4 (EMOM - 10) (EMOM - 10 Minutes w/ increasing weight)
EMOM - 10 Minutes

2 Snatch High Pulls EMOM
Metcon
Weekday Partner Work (AMRAP 12) (AMRAP - Reps)
Min 1:
A: Row for Calories
B: Double Unders
Min 2: switch

Min 3: Rest

Min 4:
A: Row for Calories
B: Wall Ball Shots (20/15)[25/20]
Min 5: switch

Min 6: Rest

Min 7:
A: Row for Calories
B: Burpees
Min 8: switch

Min 9: Rest

Min 10:
A: Row for Calories
B: Pull Ups [Ring MU]
Min 11: switch

score total calories + combined reps
Surprise Workout (For Time) (Time)
For Time....Surprise
must attend
BootCamp
BootCamp - Unheard Of (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

even: speed ladder hand walk (left and right)
odd: 10 bicycle crunchces (l/r=1), :20 plank hold
Weekday Partner Work (AMRAP 12) (AMRAP - Reps)
Min 1:
A: Row for Calories
B: Double Unders
Min 2: switch

Min 3: Rest

Min 4:
A: Row for Calories
B: Wall Ball Shots (20/15)[25/20]
Min 5: switch

Min 6: Rest

Min 7:
A: Row for Calories
B: Burpees
Min 8: switch

Min 9: Rest

Min 10:
A: Row for Calories
B: Pull Ups [Ring MU]
Min 11: switch

score total calories + combined reps
Surprise Workout (For Time) (Time)
For Time....Surprise

CrossFit

2016-06-22

6/22/16
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
Weightlifting
Deadlift (1-1-1-1-1-1-1-1-1-1)
20 Minutes
In 8 to 10 reps, find your 1 RM

Between each set, complete 5 straight leg sit ups
Metcon
I'm a Freak (Cap 9) (Time)
For Time - 9 MInutes

Buy In - 20 Toes to Bar
then....

21-15-9
Front Squats (105/70)[155/110]
Burpee Bar Jump Overs
then...

Cash Out - 20 Toes to Bar
I've Been Up, I've Been Down (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

100 Meter Run
(max wall balls (20/15)[25/20] until :50 seconds)
Accessory Work
50 GHD Sit Ups (Time)
50 GHD Sit Ups for Time
BootCamp
BootCamp - The Dangler (20 AMRAP) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Plate Jump Overs (choose a challenging height)
20 Butterfly Sit Ups
20 Calorie Row
10 Jumping Pull Ups
10 Mountain Climbers (l/r=1)
BootCamp - I'm a Freak (Cap 9) (Time)
For Time - 9 Min Cap

Buy In: 20 Toes to Bar (knee raises)
then...
27-21-15-9
KB Goblet Squats (challenging weight)
Burpees
then...
Cash Out: 20 Toes to Bar
I've Been Up, I've Been Down (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

100 Meter Run
(max wall balls (20/15)[25/20] until :50 seconds)

CrossFit

2016-06-21

6/21/16
Warm-up
Clean Complex #1 (1 x each :90 seconds for 20 Minutes )
Every :90, complete Clean Complex with increasing weight of 1 Power Clean, 1 hang Squat Clean and 1 Touch-n-Go Clean (full squat)
Metcon
Herr's (Cap 14) (Time)
For Time - 14 Min Cap

40 American KB Swings (53/35)
30 Pistols
20 HSPU
100 Meter Run
20 HSPU
30 Pistols
40 Cal Row
*to scale the pistols, you can use the rings as stabilizers
**HRPU to scale HSPU
***ergs are first come first served (survival of the fittest)
Stuck Together (Cap 3) (AMRAP - Reps)
Max Reps for Time - Cap 3

Max Clusters (115/80)[155/110]
BootCamp
BootCamp - The Ritz (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Jumping Jacks
10 Air Squats
20 Jumping Lunges
10 Push Ups
20' Bear Crawl
10 Push Ups
20' Reverse Bear Crawl
BootCamp - Herr's (Cap 14) (Time)
For Time - 14 minutes

200 Meter Run
40 Am KB Swings
30 Pistols
20 HRPU (box push ups)
100 Meter Run
20 HRPU (box push ups)
30 pistols
40 Am KB Swings
200 Meter Run
BootCamp - Stuck Together (Cap 3) (AMRAP - Reps)
Max Effort Reps - 3 Min Cap

1 KB Goblet Squat Thruster
1 Russian KB Swing
2 KB Goblet Squat Thruster
2 Russian KB Swing
3-3, 4-4, etc.....

CrossFit

2016-06-20

6/20/16
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
Weightlifting
Mid Summer Squat Program 1 of 5 (5x5 @ 70% of 1RM )
5x5 @ 70% of 1 RM
no pause
Metcon
Tell Me What you Want to Hear (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

5 Pull Ups [C2B]
5 Burpees
5 Power Cleans (95/65)[175/120]
5 Front Squats
Don't Let it Slip Away (Cap 9) (Time)
3 Rounds for Time - 9 Min Cap

30 Double Unders
100 Meter Run
10 Wall Ball Shots (20/15)[25/20]
10 Lateral Bar Jump Overs (l/r=1)
BootCamp
BootCamp - In the Front, Out the Back (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 KB Goblet Squats
10 Air Squats
10 Push Ups
10 Ring Rows
10 Striaght Leg Sit Ups
10 Bicycle Crunches (l/r=1)
200 Meter Run (out the front, in the back)
BootCamp - Tell Me What You want to Hear (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

10 One Arm Ring Rows (5l/5r)
5 Burpees
15 American KB Swings
:20 second wall sit
Don't Let it Slip Away (Cap 9) (Time)
3 Rounds for Time - 9 Min Cap

30 Double Unders
100 Meter Run
10 Wall Ball Shots (20/15)[25/20]
10 Lateral Bar Jump Overs (l/r=1)

CrossFit

2016-06-18

6/18/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Conditioning
Mmm, Coffee (EMOM - 15) (No Measure)
EMOM - 15 Minutes

3 Rounds
:45 max effort, :15 rest time @ each station

- Double Unders
- Push Ups
- Ring Rows [strict pull ups]
- Prison Lunges [OH Lunges (95/65)]
- Toe Taps/Run in Place (45/25)
The only way to measure this workout is too be exhausted at the end!
Metcon
Hot Spit (Cap 8) (Time)
4 Rounds for Time (8 Min Cap)

20 KB Swings (53/35)
20 V-Ups
:20 second plank hold
Group On - No Limit (Time)
In groups of 3-4, complete AMRAP of Wall Ball Shots for time....

in a single file line, the first person hits the target while the next person moves up to catch the ball and complete the next rep. The line never stops as long as the ball doesn't touch the ground. The wall ball cannot stop moving while the goal is time (no cap)!

(20/15)(10', 9')

CrossFit

2016-06-17

6/17/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Metcon
Two Is All You Need....AGAIN (AMRAP 40) (AMRAP - Reps)
AMRAP - 40 Minutes

Partner 1: Runs 400 Meters, while
Partner 2: AMRAP Clean & Jerks (95/65)[115/80], then switch
*when each partner has completed run and C&J, rest 2 minutes, then...

Partner1: Runs 400 Meters, while
Partner 2: AMRAP Burpee Box Jump Overs, then switch
*when each partner has completed the run & BBJO, rest 2 minutes, then...

Partner 1: Runs 400 Meters, while
Partner 2: AMRAP Thrusters
*when each partner has completed run and C&J, rest 2 minutes, then...

back to the top

*score is reps completed. The Run does NOT count as a rep.
BootCamp
BootCamp - Two Is All You Need (AMRAP 40) (AMRAP - Reps)
AMRAP - 40 Minutes

Run 400 Meters, then....
Complete 2 Min AMRAP of American kB Swings
*then rest 1 minute

Run 400 Meters, then....
Complete 2 Min AMRAP of Burpee Plate Jump Overs
*then rest 1 minute

Run 400 Meters, then....
Complete 2 Min of Max KB Goblet Squat Thrusters
*then rest 1 minute

Run 400 Meters, then...
Complete 2 Min AMRAP of Double Unders
*then rest 1 minute

REPEAT

CrossFit

2016-06-16

6/16/16
Warm-up
Warm Up VII

20 Band Pull Aparts
20 Shoulder Dislocates (band)
20 empty barbell OHS
20 Box Jumps
Weightlifting
Snatch Complex #2 (EMO(2)M - 1 complex at increasing weight)
EMO(2)M for 20 Minutes (increasing weight)

Power Snatch, Hang Snatch (squat), Snatch (full)
The full snatch does not need to be touch and go (but the complex must be completed within the 2 minute window)
Metcon
Enjoy Your Day (Cap 11) (Time)
3 Rounds for Time - Cap 11 Minutes

55 Double Unders
200 Meter Run
75' OH Plate Lunge Walk (45/25)
It's All Over Your Head (AMRAP 6) (AMRAP - Reps)
AMRAP - 6 Minutes
Increading Rep Ladder

1 Toes to Bar, 1 HPSU (HRPU)
2 Toes to Bar, 2 HSPU
3-3, 4-4, 5-5, 6-6, etc....
BootCamp
BootCamp Circuit - I Can't Quit You Babe (AMRAP 20) (AMRAP - Reps)
Complete AMRAP at each station (:45 sec max effort at each station, :15 sec transition time)
4 Rounds

- Jump Rope (double unders)
- V-Hold (max effort)
- Speed Ladder (in & out)
- 1 Arm KB Swings
- Calorie Row
Enjoy Your Day (Cap 11) (Time)
3 Rounds for Time - Cap 11 Minutes

55 Double Unders
200 Meter Run
75' OH Plate Lunge Walk (45/25)
BootCamp - It's All Over Your Head (AMRAP 6) (AMRAP - Reps)
AMRAP - 6 Minutes

1 Knee Raises, 1 HRPU
2 Knee Raises, 2 HRPU
3-3, 4-4, 5-5, etc.....

CrossFit

2016-06-15

6/15/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Front Squat (Find a new 1 RM )
25 Minutes
Metcon
I Just do Business (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 Power Cleans (95/65)[155/110]
3 Push Jerks
Are You Pushing? (Cap 9) (Time)
3 Rounds for Time (9 Min Cap)

8 Hang Squat Snatch (75/55)[115/80]
100 Meter Run
8 Burpee Plate Jumps (45/25)
BootCamp
Check your Batteries (AMRAP 20) (AMRAP - Rounds)
:30 second max pace @ each movement....

- Jumping Jacks
- Hi Knee (running in place)
- Russian KB Swings
- Box Push Ups
-rest 1 minute
- Speed Skaters
- Air Squats
- Straight Leg Sit Ups
- Bear Crawl (20' intervals for :30)
-rest 1 minute
Metcon
BootCamp - I just do Business (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 American KB Swings
:30 second Plank Hold
BootCamp - Are you Pushing? (Cap 9) (Time)
4 Rounds for Time - 9 Min Cap

10 Box Step Ups (l/r=2)
100 Meter Run
10 Banded Shoulder Press (S2OH)

CrossFit

2016-06-14

6/14/16
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
Push Press (Find your 3RM Push Press)
20 Minutes
Metcon
This is the Hood (Cap 9) (Time)
For Time - 9 Min Cap

21-15-9

KB Swings (53/35)[80/53]
Calorie Row
Burpees
Follow Your Dreams Fool (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 Deadlifts (155/105)[225/155]
5 Straight Leg Sit Ups [3 Bar MU]
BootCamp
BootCamp - Always On (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

40 Air Squats
30 Jumping Jacks
20 Low Glide Side Lunges
10 Plank with Shoulder Taps (l/r=1)
This is the Hood (Cap 9) (Time)
For Time - 9 Min Cap

21-15-9

KB Swings (53/35)[80/53]
Calorie Row
Burpees
BootCamp - Follow Your Dreams Fool (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

4 - Single Leg Split Squats (use KB for resistance if comfortable)
5 - Straight Leg Sit ups

CrossFit

2016-06-13

6/13/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Back Squat with Pause (6x3 @ 65% of 1RM )
6x3 @ 65% of 1RM Back Squat with a 3 second pause at the bottom
Metcon
Monday Blues (Cap 9) (Time)
3 Rounds for Time - 9 Min Cap

15 Toes to Bar
15 Wall Balls (20/15)[25/20]
100 Meter Farmers Carry (53/35)
[5 Ring MU]
It's Still Monday? (AMRAP 5) (AMRAP - Rounds and Reps)
5 Min AMRAP

10 Hang Squat Cleans (75/55)[115/80]
30 Double Unders
10 S2OH
Max Pull Ups (AMRAP 2) (AMRAP - Reps)
AMRAP 2 Minutes

Pull Ups [C2B]
BootCamp
BootCamp - Flossin' (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 - Pistols (l/r=1)
10 - Box Dips
15 - Toe Touche (l/r=1)

rest 1 Minute

5 - Box Push Ups
10 - Ring Rows
15 - Butterfly Sit Ups
BootCamp - Monday Blues (Cap 9) (Time)
3 Rds for Time - 9 Min Cap

15 Toes to Bar
15 Wall Ball Shots
100 Meter Farmers Carry (35/24)
5 HRPU
BootCamp - It's Still Monday (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Goblet Squat Thrusters
30 Double Unders
10 American kB Swings
400m Run (Time)
Max Effort 400m Run

CrossFit

2016-06-11

6/11/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Conditioning is Smooth (AMRAP 15) (AMRAP - Rounds and Reps)
ARMAP - 15 Minutes

20 Reverse Lunges (l/r=1)
20 Mountain Climbers (l/r=1)
20 Ring Rows [8 strict pull ups]
20 Butterfly Sit Ups
20 Plate Jump Overs (l/r=1)(45#/15#)
100 Meter Run
plate jump over = not touching the plate while leaving and landing with both feet, crossing over the center of the plate.
Metcon
Self Expression (Cap 13) (Time)
For Time - 13 Min Cap

80-60-40-20 Air Squats
40-30-20-10 Wall Ball Sit Ups
20-15-10-5 HandStand Push Ups (HRPU)
Max Plank Hold (Time)
Max Plank Hold

*when you break, you must complete burpees until the last person finishes.

CrossFit

2016-06-10

6/10/16
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)
Metcon
That's Not My Child (Cap 40) (Time)
For Time - 40 Min Cap

15 Power Snatches (95/65)[135/95]
15 OverHead Squats
25 Toes to Bar
25 Pull Ups [C2B]
100 Meter Run
50 Burpees
100 Meter Run
25 Pull Ups [C2B]
25 Toes to Bar
15 Overhead Squats
15 Power Snatches
BootCamp
BootCamp - That's Not My Child (Cap 40) (Time)
For Time - 40 Min Cap

200 M Run
15 1-arm KB Swings (l/r=1)
15 Banded OH Squats
25 Toes to Bar (knee raises)
25 Ring Rows
200 Meter Run
50 Burpees
200 Meter Run
25 Ring Rows
25 Toes to Bar
15 Banded OH Squats
15 1-arm KB Swings (l/r=1)
200 M Run

CrossFit

2016-06-09

6/9/16
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
Snatch Balance (EMO:(90) for 12 Minutes )
4 Min Warm Up (running clock) + 10 rounds of increasing weight from the rack. Focus on form. Get Comfortable under the weight. NO MISSES!!!
It's a Race, Playa (Cap 13) (Time)
For Time - 13 Min Cap

25 Pull Ups [C2B]
rest 1 Minute
25 Burpees [Burpee Box Jump Overs]
rest 1 Minute
25 KB Swings (53/35) [snatches]
rest 1 Minute
20 HRPU [15 Ring MU]
rest 1 Minute
15 Double Wall Ball Shots (20/15)[25/20 to 11'/10' target]
rest 1 Minute
400 Meter Run
*run must be started before the 13 min mark.
**post actual time
The God of HellFire (AMRAP - Reps)
Max Reps in 3 Minutes

Back Squats (95/65)[155/110]
BootCamp
BootCamp - Streaming (EMOM 14) (AMRAP - Rounds)
EMOM - 14

even: 20 double unders (40 singles)
10 lateral bar jump overs (l/r=1)

odd: 20 Bicycle Crunches (l/r=1)
10 Russian Twists (l/r=1) (25/15 plate)
It's a Race, Playa (Cap 13) (Time)
For Time - 13 Min Cap

25 Pull Ups [C2B]
rest 1 Minute
25 Burpees [Burpee Box Jump Overs]
rest 1 Minute
25 KB Swings (53/35) [snatches]
rest 1 Minute
20 HRPU [15 Ring MU]
rest 1 Minute
15 Double Wall Ball Shots (20/15)[25/20 to 11'/10' target]
rest 1 Minute
400 Meter Run
BootCamp - The God of Hellfire (Cap 3) (AMRAP - Reps)
Max Reps in 3 Minutes

Jumping Air Squats

CrossFit

2016-06-08

6/8/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Front Squat 5 Rep Progression 3 (2x5, then 2x faliure @ 75% )
2x5 - heavier than last week's two sets
then (heavier than previous 5 rep max),
2x faliure at 75% of that weight
Metcon
Must Find Rest (Cap 10) (Time)
2 Rounds For Time - 10 Min Cap

15 Power Cleans (115/80)[185/130]
5 Wall Walks
15 Front Squats
5 Hand Stand Push Ups (kickovers)[strict]
15 Push Jerks
5 Pull Ups [Bar MU]
Doubling Down (AMRAP - Reps)
2 Rounds of TABATA (8 Minutes)

Rx - Alternate Dubs and Straight Leg Sit Ups
Rx+ - Alternate Dubs and Freestanding Handstand Holds
back and forth between movements. Rx+, work near the wall if unsure of movement (every 10 seconds counts as a rep)
BootCamp
Circuit of the Founders (AMRAP 20) (AMRAP - Reps)
4 Rounds AMRAP 20 Minutes - Max Effort @ each station

-work :45 seconds, rest :15

- Russian KB Swings
- T-Push Ups
- Prison Lunge Walk
- Hamstring Bridge (on box)
- Lying Knee Ins
BootCamp - Must Find Rest (Time)
2 Rounds for Time - 10 Min Cap

15 American KB Swings
10 Wall Walks
15 KB Goblet Squat Thrusters
10 Hand Release Push Ups
200 Meter Run
BootCamp - doubling Down (AMRAP - Reps)
2 rounds of TABATA (8 Minutes)

Altenate, Double Unders & Straight Leg Sit Ups

CrossFit

2016-06-07

6/7/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Clean and Jerk (EMOM 15 Minutes )
increasing weight
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 (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 Jumping Air Squats
10 Hand Release Push Ups
100 Meter Run
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

2016-06-06

6/616
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Weightlifting
Back Squat with Pause (6x3 @ 60% of 1RM (w/ pause))
6x3 @ 60% of 1RM Back Squat with a 3 second pause at the bottom
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
S2OH Reps count
Everybody Hits (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

4 Box Jump Overs
5 Chest to Bar Pull Ups
BootCamp
Ramen Noodle (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Bicycle Crunches (l/r=2)
20 Supermans
20 Jumping Air Squats
5 Lax Ball Transfers
10 Burpees
Transfer 5 Lax balls (one at a time) from one basket to the other (25 feet away).
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 (EMOM 7) (AMRAP - Rounds)
EMOM - 7 Minutes

4 Box Jump Overs
5 Chest to Bar Pull Ups
BootCamp = 8 Ring Rows

CrossFit

2016-06-04

6/4/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Conditioning
Ramble On (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

15 KB Swings (53/35)
15 Straight Leg Sit Ups
15 HRPU
15 Lateral Bar Jump Overs (l/r=1)
15 Toes to Bar (knee Raises)
Metcon
ABS EMOM - 24 (AMRAP - Rounds and Reps)
7 Rounds
Min 1 - 100 Meter Run (max plank with time remaining)
Min 2 - 10 Wall Balls (max bicycle crunches with time remaining (l/r=1))
Min 3 - 20 Dubs (max Russian twists with wall ball with time reamining)
Min 4 - rest
Push & Pull (3 Min Cap) (Time)
2 Rounds For Time - 3 Min Cap

20 Ring Dips
20 Ring Rows

CrossFit

2016-06-03

6/3/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Metcon
Count me In (Cap 40) (Time)
For Time - 40 Min Cap

15-12-9
Thrusters
Pull Ups [C2B]
rest 2 minutes

12-9-6
Clean and Jerks
Toes to Bar
rest 2 minutes

21-15-9
Bar Facing Burpees
Calorie Row
rest 2 minutes

9-6-3
Clusters
[ring MU {Rx+ only}]
400 Meter Run

weights: (95/65)[115/70]
if you can get to a run before the time cap, you can count it as long as the run is completed
BootCamp
BootCamp - Count me In (Cap 40) (Time)
For Time - 40 Min Cap

21-15-9
KB Goblet Squat Thrusters
Ring Rows
Calorie Row
rest 2 minutes

18-15-12
Kettlebell Swings
Toes to Bar (knee raises)
rest 2 minutes

27-24-21
Burpees (6" touch)
Box Jump Overs
rest 2 minutes

9-6-3
KB Goblet Squats
Wall Ball Shots
400 Meter Run

CrossFit

2016-06-02

6/2/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Snatch (EMOM 5@70%, 5@80%, 5@90%)
20 Min Clock
First 5 Min warm up
6-10 Min EMOM @ 70%
11-15 Min EMOM @ 80%
16-20 Min EMOM @ 90%
Metcon
Certified (AMRAP 11) (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 American KB Swings (53/35)[80/53]
20 Wall Ball Shots (20/15)[25/20]
100 Meter Run (with your Wall Ball)
Certified (AMRAP 11) (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 American KB Swings (53/35)[80/53]
20 Wall Ball Shots (20/15)[25/20]
100 Meter Run (with your Wall Ball)
Abs Like Froning (Time)
4 Rounds for Time -10 Min Cap

10 Toes to Bar
10 Bicycle Crunches (l/r=1)
1 Min Plank Hold (accumulated)

*4 min of plank hold, leaving just 6 minutes to finish the rest of the workout
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 - Certified (AMRAP 11) (AMRAP - Rounds and Reps)
AMRAP - 11 Minutes

10 KB Swings
20 Wall Ball Shots
100 Meter Run (with wall ball)
Abs Like Froning (Time)
4 Rounds for Time -10 Min Cap

10 Toes to Bar
10 Bicycle Crunches (l/r=1)
1 Min Plank Hold (accumulated)

*4 min of plank hold, leaving just 6 minutes to finish the rest of the workout

CrossFit

2016-06-01

6/1/16
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
Weightlifting
Front Squat 5 Rep Progression 2 (1 x Max Reps )
2x5 Heavier than last weeks, then 2 @ 75% to failure
score the bigger of the 2 sets
Metcon
Fire on the Mountain 1 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Wall Ball Shots (20/15)[25/20]
10 Hang Power Cleans (95/65)[135/95]
rest 2 Minutes
Fire on the Mountain 2 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 KB swings (53/35)[snatches]
10 Squat Cleans (95/65)[135/95]
rest 2 Minutes
Fire on the Mountain 3 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Burpee Bar Jump Overs
10 Toes to Bar [5 bar MU]
BootCamp
BootCamp - Dog Days of Whatever (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Box Push Ups
10 Box Step Ups (l/r=2)
10 Lateral Air Squats
10 Supermans
10 Straight Leg Sit Ups
10 - 1 Arm KB Swings
rest :30 seconds
Lateral Air Squats (transferring weight from right to center to left between each squat)
BootCamp - Fire on the Mtn 1 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Wall Ball Shots
10 KB Sumo Deadlift Hi Pulls
Rest 2 minutes
BootCamp - Fire on the Mtn 2 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 KB Swings (american)
10 KB Goblet Squats
rest 2 minutes
BootCamp - Fire on the Mtn 3 (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

10 Burpees
10 Toes to Bar (knee Raises)

CrossFit

2016-05-31

5/31/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Clean & Jerk Complex #8 (EMO(2)M of increasing weight )
EMO(2)M - 20 Minutes

1 Squat Clean + 1 Push Press + 1 Push Jerk
*increasing weight
Metcon
Test the Rest (Cap 10) (Time)
For Time - 10 Min Cap

50-40-30-20-10 Dubs
x 10 Deadlifts (135/95)[225/160]
[2 Rope Climbs]
*rest :30 between sets
Push Pump Push (AMRAP - Rounds)
EMOM - 7 Minutes

4 HSPU (kickovers)[strict]
6 Ring Dips [4 Ring MU]
BootCamp
BootCamp - #likefitness (20 AMRAP) (AMRAP - Reps)
Perform 4 Rounds, Max Effort at each station with :30 of work and :15 seconds of rest in between

- Box Push Ups
- Banded Shoulder Press
- Air Squats
- Squatted Face Pulls
- Russian Twists (kb)
- Bicycle Kicks
- Knee Tuck Jumps
- Jumping Lunges
BootCamp - Test The Rest (Cap 10) (Time)
For Time - 10 Min Cap

100-80-60-40-20 singles
x 10 American KB Swings
BootCamp - push Pump push (AMRAP - Rounds)
EMOM - 7 Minutes

5 HRPU
6 Ring Dips

CrossFit

2016-05-30

5/30/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
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

2016-05-28

5/28/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Conditioning
Conditioning is Not for the Hair (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Plate Sit Ups (45/25)
10 Jumping Lunges (l/r=1)
10 KB Military Press (10 left, 10 right)
10 Cocoons
10 Jumping Air Squats
Metcon
2nd Street Rebels (Cap 16) (Time)
For Time - 16 Min Cap

100 Meter Run, 20 Burpees
100 Meter Run, 18 Burpees
100 Meter Run, 16 Burpees
100 Meter Run, 14 Burpees....
etc...
until the final round of 2 burpees
Uunicorn Horn - EMOM 5 (AMRAP - Reps)
EMOM - 5 Minutes

10 Wall Ball Sit Ups, Plank Hold until :50 seconds on the minute

CrossFit

2016-05-27

5/27/16
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)
Metcon
Holy Sh!tBalls (Time)
For Time - 40 Min Cap

27 - Wall Balls (20/14)[25/20]
21 - Pull Ups [c2b]
18 - Squat Cleans (135/95)[155/110]
15 - Toes 2 Bar
12 - OverHead Squats (95/60)[155/95]
9 - HSPU
6 - Snatch (squat) (115/60)[155/95]
3 - Muscle Ups
6 - Snatch (squat) (115/60)[155/95]
9 - HSPU
12 - OverHead Squats (95/60)[155/95]
15 - Toes 2 Bar
18 - Squat Cleans (135/95)[155/110]
21 - Pull Ups [c2b]
27 Wall Balls (20/14)[25/20]
BootCamp - Holy Sh!tballs (Time)
For time - 40 Min Cap

27 - Wall Ball Shots
21 - Ring Rows
18 - Wall Ball Squat Cleans
15 - Knee Raises
12 - One-arm KB Overhead Squats (l/r=1)
9 - Plate Push Ups
6 - Ring Dips
400 Meter Run
6 - Ring Dips
9 - Plate Push Ups
12 - One-arm KB Overhead Squats
15 - Knee Raises
18 - Wall Ball Squat Cleans
21 - Ring Rows
27 - Wall Ball Shots

CrossFit

2016-05-26

5/26/16
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
Weightlifting
Hang Snatch + 1 OHS (EMOM 20) (EMOM - 20 Minutes )
EMOM - 20 Minutes

1 Hang Snatch (full) + 1 OHS
*use the first few rounds as warm up and then get heavier as the workout progresses
Metcon
To the Top (AMRAP 8) (AMRAP - Reps)
AMRAP - 8 Minutes

1 Squat Clean (95/65)[135/95]
1 Hand Stand Push Up (kick over)
2 Squat Clean
2 Hand Stand Push Up (kick over)
3
3....
4
4....
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar
BootCamp
BootCamp - One Hell of a Night (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Plate Jumps (speed)
10 Wall Ball Shots
20 Toe Touches (l/r=1)
10 Ring Rows
Rest :30 seconds
BootCamp - To the Top (AMRAP 8) (AMRAP - Reps)
AMRAP 8 Min

1 KB Goblet Squats
1 Hand Release Push Up
2 KB Goblet squats
2 Hand Release Push Ups
3...
3...
etc...
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar

CrossFit

2016-05-25

5/25/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Front Squat - 5 Rep Progression 1 (2x5, then 2 to failure )
2x5 @ 90-100% of 5RM Weight, then 2 sets to failure at 75% of weight used today
If you don't have your 5RM, find it today and if there's time remaining, complete 1 or 2 sets to failure at 75%
Fly Like and Eagle (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Power Snatches (75/55)[squat 135/80]
10 Hand Release Push Ups [HSPU]
10 Toes to Bar
1-Mile Run (Time)
Max Effort 1-Mile Run
BootCamp
BootCamp - Texas Hold 'Em (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes

2 Rounds
10 Ring Rows
5 Burpees

rest 1 Minute

2 Rounds
10 Double Unders (30 Singles)
10 Mountain Climbers (l/r=1)

rest 1 Minute

2 Rounds
10 Butterfly Sit Ups
:30 sec plank hold
BootCamp - Fly Like and Eagle (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP 10 Min

10 American kB Swings
10 HRPU
10 Knee Raises (toes to bar)
1-Mile Run (Time)
Max Effort 1-Mile Run

CrossFit

2016-05-24

5/24/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Clean & Jerk Complex #7 (1 Pwr Cl + 1 Push Jerk + 1 TNG Cl (full) + 1 jerk )
EMO(2)M for 14 Min (8 total rds)
Begin @ 60-70% of 1RM Power Clean
Athlete (Cap 12) (Time)
3 Rounds for Time - 12 Min Cap

50 Double Unders [100 Dubs]
20 KB Swings (53/35)[80/53]
20 Burpees [20 Burpees to 6" touch]
The Doors of Opportunity (AMRAP - Rounds and Reps)
AMRAP 5 Minutes

8 Thrusters (95/65)[115/80]
8 Box Jump Overs (24/20)
8 Toes to Bar [4 Ring MU]
Philadelphia (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Barbell Rollouts
10 Jumping Lunges (l/r=2)
15 Russian KB Swings (53/35)
20 V-Up Toe Touches (l/r=2)
25 second wall sit
BootCamp - Athlete (Cap 12) (Time)
3 Rds for Time - 12 Min Cap

50 Double Unders (100 singles)
20 American KB Swings
20 Burpees
BootCamp - The Doors of Opportunity (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP 5 Minnutes

8 KB Goblet Squat Thrustes
8 PVC Lateral Jump Overs (l/r=1)
8 Toes to Bar (knee Raises)

CrossFit

2016-05-23

5/32/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Back Squat (5x5 @ 55% of 1 RM w/ 3 sec pause @ bottom )
Metcon
Regional Event 3 (Cap 9) (Time)
For time - 9 Min Cap

104 Wall Ball Shots (20/15)
52 Pull Ups
Casey Boy is Large (EMOM 8) (Time)
3 Rounds for Time - EMOM 8

4 Clean & Jerks (115/80)[155/110]
4 Bar Facing Burpees
BootCamp
BootCamp - Miller Time (AMRAP 20) (AMRAP - Rounds and Reps)
20 Min AMRAP (increasing by 2 reps with each round)

2 Box Jump
2 Push Up
2 Butterfly Sit Up
4 Air Squat
4 KB Sumo Deadlift Hi Pull
4 Box Dip
Regional Event 3 (Cap 9) (Time)
For time - 9 Min Cap

104 Wall Ball Shots (20/15)
52 Pull Ups
Ring Rows if desired
BootCamp - Casey Boy is Large (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 American KB Swings
5 Burpees

CrossFit

2016-05-21

5/21/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Conditioning
Conditioning is Smooth (AMRAP 15) (AMRAP - Rounds and Reps)
ARMAP - 15 Minutes

20 Reverse Lunges (l/r=1)
20 Push Ups
20 Ring Rows [8 strict pull ups]
20 Butterfly Sit Ups
100 Dubs (200 singles)
1 50' Shuttle Run
Metcon
Abs Like...... (Time)
4 Rounds - 8 Min Cap

10 Toes to J-Hook
10 Bicycles (l/r=1)
10 Burpees
No Measure ARMS (No Measure)
3 x 10 Supersets

-Banded triecps extensions
-Banded Squatted Face Pulls

CrossFit

2016-05-20

5/20/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Metcon
Group Development (Cap 40) (Time)
For Time - 40 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 (Time)
For Time - 40 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

2016-05-19

5/19/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Snatch + 1 TNG Snatch (w/ 3 sec puase)
EMO:90 for 15 Minutes Complete one full snatch + 1 Touch-n-Go Snatch with a 3 sec pause in the bottom position
Increasing weight as you feel comfortable practicing with the pause on the second snatch only (practicing barbell control and good body position)
Mr. Murphy Prep 2016 (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

200 Meter Run
10 Pull Ups
20 Push Ups
30 Air Squats

[Rx+ with 20lb Vest]
Crunch & Dump (AMRAP 4) (AMRAP - Rounds and Reps)
4 Min AMRAP

10 Wall Ball Sit Ups
10 1-Arm Russian KB Swings (l/r=1)(53/35)
BootCamp
BootCamp - To Be Sure (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 - Kettlebell Sumo Deadlift High Pulls
5 - Knee Raises (hollow body)
10 - Mountain Climbers (l/r=1)
10 - Plate Toe Taps (l/r=1)
300 Meter Row
Mr. Murphy Prep 2016 (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

200 Meter Run
10 Pull Ups
20 Push Ups
30 Air Squats

[Rx+ with 20lb Vest]
Crunch & Dump (AMRAP 4) (AMRAP - Rounds and Reps)
4 Min AMRAP

10 Wall Ball Sit Ups
10 1-Arm Russian KB Swings (l/r=1)(53/35)

CrossFit

2016-05-18

5/18/16
Weightlifting
Front Squat (Find your 5 RM Front Squat (20 Min))
Metcon
Tank Tops and Flip Flops EMOM 10 (AMRAP - Rounds)
5 Pull Ups [2 Ring MU]
3 Clean & Jerks (115/70)[135/95]
The Waiting (Cap 7) (Time)
3 Rounds for Time - 7 Min Cap

10 OverHead Lunges (l/r=2) (75/55)[115/70]
100 Meter 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 (kb or plate)
-Jumping Air Squats
-Lunges
-Rest
BootCamp - Tank tops and Flip Flops (AMRAP - Rounds)
EMOM 10 Minutes

5 Ring Rows
3 Push Ups
3 KB Swings
BootCamp - The Waiting (Time)
3 Rounds for Time

10 Jumping Lunges (l/r=1)
100 Meter Run

CrossFit

2016-05-17

5/17/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Clean + Overhead Complex 1 (1-1-1-1-1-1-1-1-1-1)
In 25 Min. complete 10 Rds of this complex with increasing weight...
1 Pwr Clean + 1 Hang (squat) Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Please stay within yourself. Know your limits of control with the barbell and be smooth. Do not allow the bar to control you (especially between the S2OH movements). Choose your weight wisely!
My Hometown (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

20 Calorie Row
20 Wall Ball Shots (20/15)[25/20]
Your Hometown (EMOM 8) (AMRAP - Reps)
EMOM - 8 Minutes

7 Toes to Bar, then
Max Dubs until :45 on clock [triple unders]
BootCamp
Let's Get Fit (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Toes to J-Hook (chest height)
10 Box Jump Overs
10 Air Squats with 3 second pause @ bottom
10 Box Dips
10 Wall Balls
:30 second rest
My Hometown (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

20 Cal Row
20 Wall Ball Shots

CrossFit

2016-05-16

5/16/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Back Squat (Find new 1RM (25 Min))
Good Luck! Stay TIGHT!!!!!
Metcon
Regional 7 Resto (Cap 9) (Time)
For Time - 9 Min Cap

21 Thrusters (95/65)[105/75]
12 Strict Pull Ups [3 Legless Rope Climbs]
15 Thrusters
9 Strict Pull Ups [2 Legless Rope Climbs]
9 Thrusters
6 Strict Pull Ups [1 Legless Rope Climb]
Rx+ must show control below 10ft mark on rope climbs
No Surrender (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Burpee Bar Jump Overs
5 KB Snatches (l/r=1) (35/26)[53/35]
KB does not have to touch the ground between reps
BootCamp
BootCamp - Bobby Jean AMRAP 20 (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 KB Swings
10 KB Goblet Squats
10 Box Jumps (step Ups (l/r=2))
:30 Max Effort Dubs (jump rope)
20 Mtn. Climbers (l/r=2)
BootCamp Regionals 7 Resto (Cap 9) (Time)
For Time - 9 Min Cap

21-15-9-6-3

KB Goblet Squat Thrusters
Ring Rows
BootCamp - No Surrender (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Min

5 Burpees
KB Sumo Deadlift Hi Pulls

CrossFit

2016-05-14

5/14/16
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
Rock Your Body (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

:30 Plank Hold
10 Scissor Kicks (l/r=1)
10 KB Swings (Russian)
10 KB Goblet Squats
10 Cross Legged Sit Ups (10 left, 10 right)
Partner Saturday (Time)
5 Rounds for Time - (no cap)

25 Pull Ups
25 Wall Ball Sit Ups (face each other and pass the ball back & forth)
25 HRPU
25 Jumping Lunges
You may break up the reps however you'd choose. One athlete works at a time.
Step Back (AMRAP 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

5 Box Dips
20 Double Unders
5 Box Jumps Overs
20 KB Sumo Deadlift Hi Pulls

CrossFit

2016-05-13

5/13/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Metcon
Goo Goo, Ga Ga (Cap 40) (Time)
For Time - 40 Min Cap

50 Back Squats (105/75)[145/100]
10 Burpees
40 Butterfly Sit Ups
10 Burpees
30 American Kettlebell Swings (53/35)[80/53]
10 Burpees
20 Pull Ups [C2B]
10 Burpees
10 Hand Release Push Ups [HSPU]
10 Burpees
20 Pull Ups [C2B]
10 Burpees
30 American Kettlebell Swings
10 Burpees
40 Butterfly Sit Ups
10 Burpees
50 Front Squats
BootCamp
BootCamp - Goo Goo Ga Ga (Time)
For time - 40 Min Cap

50 KB Goblet Squats
10 Burpees
40 Butterfly Sit Ups
10 Burpees
30 Am KB Swings
10 Burpees
20 Ring Rows
10 Burpees
10 HRPU
10 Burpees
20 Ring Rows
10 Burpees
30 Am KB Swings
10 Burpees
40 Butterfly Sit Ups
10 Burpees
50 KB Goblet Squats

CrossFit

2016-05-12

5/12/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Power Snatch/OHS EMOM
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
Grim Repaer (3 Rounds for reps)
AMRAP 10 Min

Run 1,600 Meters
Max-rep Deadlifts (185/125)[225/150]

rest 2 minutes

AMRAP 6 Min

Run 800 Meters
Max-rep Power Cleans (115/70)[135/95]

rest 2 minute

AMRAP 4 Min

Run 400 Meters
Max-rep Front Squats (115/70)[135/95]
BootCamp
Too Much Partying (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

10 Wall Balls
10 Burpee Jumping Knee Tucks
10 Mountain Climbers (l/r=1)
10 Straight Leg Sit Ups
:30 plank
BootCamp Grim Reaper (Time)
AMRAP - 10 Min

Run 1,600 Meters
Complete as many KB Swings as possible

AMRAP - 6 Min

Run 800 Meters
Complete as many Wall Ball Cleans as possible

AMRAP - 4 Min

Run 400 Meters
Compete as many Double KB Front Rack Squats as possible

CrossFit

2016-05-11

5/11/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Front Squat (Find a new 1 RM (25 Min))
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Open style in heats of 5, Do Not Drop empty barbells.
No Time cap
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
BootCamp
BootCamp Circuit - I Can't Quit You Babe (AMRAP 20) (AMRAP - Reps)
Complete AMRAP at each station (1 min max effort at each station)
4 Rounds

- Jump Rope (double unders)
- Plank Hold (not accumulated, max effort)
- Speed Ladder (in & out)
- 1 Arm KB Swings
- Rest (1 Min)
BootCamp Jackie (Time)
For Time

1,00 Meter Row
50 KB Goblet Squat Thrusters
30 Ring Rows
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

2016-05-10

5/10/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Weightlifting
Clean and Jerk (EMOM - 8 Min, complete 1 C&J (increasing by 5%))
55%, 60%, 65%, 70%, 75%, 80%, 85%, 90% of 1RM
Clean and Jerk (10 Min trunning clock - Attempt new 1RM )
Metcon
Cobra (Cap 11) (Time)
4 Rounds for Time - 11 Min Cap

10 Double Wall Balls (20/15)[25/20]
10 Deadlifts (185/130)[225/160]
25 Double Unders [15 Triple Unders]
Triple Under attempts will count
Speedster (Cap 3) (Time)
40 Toes to Bar for Time - 3 Min Cap
BootCamp
Ramen Noodle (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Bicycle Crunches (l/r=2)
20 Supermans
20 Jumping Air Squats
10 Lax Ball Transfers
10 Burpees
BootCamp Cobra - Cap 11 (Time)
4 Rounds for Time - 11 Min Cap

10 Double Wall Ball Shots
10 Single Leg Deadlifts (5/5)
25 Double Unders
*single leg deadlifts with 2 KB's (choose your weight)
Speedster (Cap 3) (Time)
40 Toes to Bar for Time - 3 Min Cap

CrossFit

2016-05-09

5/9/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Back Squat (4x2 @ 90+% of 1RM )
Metcon
Barbell Enthusiast (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

2 Power Cleans (95/65)[115/75]
2 Front Squats
2 Thrusters
2 Push Jerks
Top Secret (Cap 10) (Time)
10 to 1 (by singles)

Pull Ups [C2B]
Straight Leg Sit ups
Hand Release Push Ups [HSPU]
BootCamp
BootCamp Paradise - (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP 20 Minutes

10 Wall Ball Sit Ups
10 push Ups
10 Box Dips
10 Air Squats
10 Scissor Kicks (l/r=1)
BootCamp - KB Enthusiast (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

2 KB Swings
2 KB Goblet Squats
2 KB Goblet Squat Thrusters
2 Burpees
Top Secret (Cap 10) (Time)
10 to 1 (by singles)

Pull Ups [C2B]
Straight Leg Sit ups
Hand Release Push Ups [HSPU]

CrossFit

2016-05-07

5/7/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Conditioning
Going to California (AMRAP 12) (AMRAP - Rounds and Reps)
AMRAP - 12 Minutes

:30 Plank hold (accumulated)
10 Mountain Climbers (l/r=1)
10 Lying Knee Ins
10 Scissor Kicks (l/r=1)
30 Dubs (90 singles)
:30 second rest
The Answer (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Russian KB Swings
5 Toes to Bar
Newborn Company (Cap 10) (Time)
4 Rounds for Time - 10 Min Cap

5 Burpees
10 Pull Ups
15 Air Squats
20 Wall Ball Squat Cleans (20/15)

CrossFit

2016-05-06

5/6/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Metcon
Magnificent Chipper (Cap 40) (Time)
For Time - 40 Min Cap

400 Meter Run (buy in)

10 Clean & Jerks
25 Back Rack Jumping Squats
10 Sumo Deadlift Hi Pulls
25 Burpee Bar Jump Overs
10 Power Snatches
25 Front Rack Lunges (l/r=1)
10 Sumo Deadlift Hi Pulls
25 Box Jumps
10 Over Head Squats
25 Wall Ball Shots
10 Sumo Deadlift Hi Pulls
25 Thrusters

400 Meter Run (cash out)

Barbell Weight (75/55)
BootCamp
BootCamp Magnificent Chipper (Cap 40) (Time)
For Time - 40 Min Cap

400 Meter Run (buy in)

15 KettleBell Swings
25 Jumping Air Squats
15 KB Sumo Deadlift hi pulls
25 Burpees (6" touch)
15 One Arm KB Swings (l/r=1)
25 KB Front Rack Lunges
15 KB Sumo Deadlifts
25 Plate Jumps (with open hip)
15 One Arm KB OH Squats
25 Wall Ball Shots
15 Sumo Deadlift Hi Pulls
25 KB Goblet Squat Thrusters

400 Meter run (cas out)

CrossFit

2016-05-05

5/5/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Power Snatch (EMOM (10) - 1 PWR Snatch + 1 OHS)
Hang Snatch (EMOM (10) - 1 Hang Snatch + 1 OHS)
Full Squat
Metcon
Utley isn't Dirty (2 Rounds for reps)
Max Cal Row/Burpees - 1 Round

1 Min max Row
30 sec Rest
1 Min Max Burpees
30 sec Rest
1 Min Max Row
30 sec Rest
1 Min Max Burpees
30 sec Rest
1 Min Max Row
30 sec Rest
1 Min Max Burpees

*score max calories for score #1 (must reset monitor), and max burpees for score #2.
THIS IS ONLY ONE ROUND!!!!!!!!!
GOAT Minutes - Your Choice (AMRAP - Reps)
EMOM - 8

Complete 3-5 Reps of a movement of your choice EMOM
if DUBS is your choice, complete AMRAP until :45 on clock, then rest
BootCamp
BootCamp - Circuit of the Stars (20 AMRAP) (AMRAP - Reps)
5 Rounds for Reps (:20 seconds of work, :10 seconds of rest)

- Bicycle Kicks (l/r=1)
- Rest
- Box Push Ups
- Rest

- Wall Ball Sit Ups
- Rest
- Box Step Ups
- Rest

- Med Ball Toss
- Rest
- Box Dips
- Rest

- Air Squats
- Rest
- Supermans
- Rest

CrossFit

2016-05-04

5/4/16
Warm-up
CrossFit Warm Up VI
20 Shoulder Dislocates
4x :30 Couch Stretch
2x :30 Scorpion Stretch
20 Overhead Squats
Weightlifting
Front Squat (5x1 @ 85-90% of 1RM)
Metcon
Broken Out (AMRAP - Reps)
Max Effort

0-1:00 - Deadlifts (185/130)[275/195]
1-2:00 - Bar Facing Burpees
2-3:00 - Pull Ups [Bar MU]
3-4:00 - Rest
4-5:00 - Ring Dips [post ring MU]
5-6:00 - Wall Ball Shots (20/15)[25/20]
6-7:00 - Deadlifts
Guaranteed to Hurt (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 Thrusters (95/65)[135/95]
5 American kB Swings (53/35)
BootCamp
BootCamp - Getting Away (AMRAP - Reps)
40 seconds work; 20 seconds rest
3 Rounds for reps

-Box Dips
-Romanian Split Squats
-Jumping Jacks
-Box/Plate Toe Taps
-T-Push Ups
-Hi-Knees
-Rest
BootCamp - Broken Out (AMRAP - Reps)
Max Effort

0-1:00 KB Suitcase Deadlifts
1-2:00 Burpees
2-3:00 Ring Rows
3-4:00 Rest
4-5:00 Mountain Climbers
5-6:00 Wall Ball Shots
6-7:00 KB Suitcase Deadlifts
BootCamp - Guaranteed to Hurt (AMRAP - Rounds)
EMOM - 8 Minutes

6 Jumping Air Squats (w/ knee tuck)
5 KB Swings

CrossFit

2016-05-03

5/3/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Clean and Jerk (5x1 @ 85%+ of 1 RM )
Spend 15 Minutes Warming up to 85%+, and then hit 5 singles resting 60 seconds between reps
Metcon
Mini Chipper (Cap 10) (Time)
For Time - 10 Min Cap

45 Pull Ups [C2B]
40 Wall Ball Shots (20/15)[25/20]
35 KB Swings (53/35)
30 Hand Release Push Ups [HSPU]
25 Hang Squat Cleans (95/65)[135/95]
Mini Break EMOM (AMRAP - Rounds)
EMOM - 6 Minutes

10 Bicycle Crunches (l/r=1)
3 Roll to Stand (may use KB)
BootCamp
BootCammp - Pixar (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

200 Meter Run
20 Double Unders (40 singles)
20 Jumping Kunges (l/r=2)
:20 second Plank Hold
20 flutter Kicks (l/r=1)
BootCamp - Mini Chipper (Time)
For Time - 10 Min Cap

45 Ring Rows
40 Wall Ball Shots
35 KB Swings (American)
30 Hand Release Push Ups
25 Jumping Aur Squats (3 sec pause @ bottom)
:20 second wall sit
Mini Break EMOM (AMRAP - Rounds)
EMOM - 6 Minutes

10 Bicycle Crunches (l/r=1)
3 Roll to Stand (may use KB)

CrossFit

2016-05-02

5/2/16
Warm-up
Back Squat (5x3 @ 85% )
Metcon
Welcome to the May Challenge (Time)
5 Rounds for Time - 12 Min Cap

10 Push Jerks (115/80)[155/110]
10 Toes to Bar
10 Burpees
Big Wrecker (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

20 Double Unders (60 singles)
10 Straight Leg Sit Ups
5 Squat Snatches (95/65)[135/95]
BootCamp
BootCamp BellBoy (AMRAP - Rounds and Reps)
AMRAP - 20

10 Box step up Overs
10 Push Ups
10 KB Goblet Squats
10 KB Sumo Deadlift Hi Pulls
100 M Run
BootCamp - Welcome to the May Challenge (Time)
5 Rounds for Time - 12 Min Cap

10 KB Miitary Press (l/r=2)
10 Toes to Bar/Knee Raises
10 Burpees
BootCamp - Big Wrecker (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

20 Double Unders (60 singles)
10 Straight Leg Sit Ups
5 American KB Swings

CrossFit

2016-04-30

4/30/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Philadelphia (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Barbell Rollouts
10 Jumping Lunges (l/r=2)
15 Russian KB Swings (53/35)
20 V-Up Toe Touches (l/r=2)
25 second wall sit
Metcon
Faster Please (Cap 5) (Time)
For Time - 5 Min Cap

10 Burpees
20 Double Unders (60 singles)
8 Burpees
20 Double Unders
6 Burpees
20 Double Unders
4 Burpees
20 Double Unders
2 Burpees
20 Double Unders
Calorie Cutter II (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

5 Pull Ups
10 Empty Barbell Thrusters

**do NOT drop emtpty barbells

CrossFit

2016-04-29

4/29/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Metcon
Chipper - Howdy Partna! (Cap 40) (Time)
For Time - 40 Min Cap

400 Meter Run (each)
50 Power Cleans (95/65)[145/100]
50 Box Jump Overs (24/20)
50 Pull Ups [C2B]
100 Wall Ball Shots (20/15)[25/20]
200 Double Unders (400 singles)
50 Ring Dips [post Ring MU]
50 Box Jump Overs
50 Power Cleans
400 Meter Row (each)

*one parter works at a time
**you may break up the reps however you'd like
BootCamp
BootCamp - Howdy Partna (Cap 40) (Time)
For Time - 40 Min Cap

400 Meter Run
50 KB Swings
50 Plate Jump Overs (2 stacked 45#)(do not touch the plates if possible)
50 Ring Rows
75 Wall Ball shots
100 Double Unders (300 singles)
50 Ring Dips
50 Plate Jump Overs
50 KB Swings
400 Meter Row

CrossFit

2016-04-28

4/28/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Overhead Squat (3-3-3-3-3-3-3-3)
With a 20 minute running clock, complete 8 sets of 3 (increasing weight)
Metcon
Handwritten (AMRAP - Reps)
2 Rounds for Reps

1 Min Max Wall Balls (20/15)[25/20]
(rest :30)
1 Min Max Burpee Box Jump Overs
(rest :30)
Handwritten Signature (Cap 6) (Time)
3 rounds for Time - 6 Min Cap

12 Thrusters (95/65)[115/80]]
25 lateral bar junp overs (l/r=1)
BootCamp
BootCamp - The Dangler (20 AMRAP) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

20 Plate Jumps
20 Butterfly Sit Ups
20 Calorie Row
10 Jumping Pull Ups
10 Burpees
BootCamp - Handwritten (AMRAP - Reps)
2 Rounds for Reps

1 Min Max Wall Balls
(rest :30)
1 Min Max Pull Ups (ring rows)
BootCamp - Handwritten Signature (Cap 6) (Time)
3 Rounds for Time - 6 Min Cap

20 KB goblet Squat Thrusters
25 lateral pvc jump overs

CrossFit

2016-04-27

4/27/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Front Squat (8x2 @ 80% of 1 RM )
Metcon
Flash Bulbs (Max Effort) (3 Rounds for reps)
3 Rounds for Reps
*:40 seconds of work, :20 rest

- Pull Ups
- Burpees
- Hang Power Cleans (95/65)[135/95]
- Double Unders
Score total reps for each Round as separate scores
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar
BootCamp
BootCamp - Lunacy (EMOM 20) (AMRAP - Rounds)
EMOM - 20 Minutes

even - 100 M Run, max burpees to :50 seconds

odd - 10 Russian Twists, 10 Flutter Kicks (l/r=1)
BootCamp - Flash Bulbs (Max Effort) (3 Rounds for reps)
3 Rounds for Reps
* :40 sec of work, :20 of rest

- KB Sumo Deadlift Hi Pulls
- Burpees
- KB Swings
- Double Unders
Toes to Bar Mania (Cap 3) (Time)
For Time - 40 Toes to Bar

CrossFit

2016-04-26

4/26/16
Warm-up
CF Warm Up
3 Rounds - 10 Dislocates
10 Push Ups
1 Min Bottom Squat Hold
10 Walking Lunges
Weightlifting
Clean and Jerk (7x1 @ 80-85% of 1 RM )
With a 10 Min Running Clock, work up to 80-85% of your 1RM C&J. Then, complete 7x1 with exactly 60 seconds rest in between sets.
The Screening (Cap 10) (Time)
4 Rounds for Time - 10 Min Cap

20 Wall Ball Shots (20/15)[25/20]
15' Front Rack Lunge Walk (95/65)[135/95]
10 Toes to Bar
15' Front Rack Lunge Walk
Never Stop Never Stop (EMOM 6) (No Measure)
EMOM - 6 Minutes

5 Good Mornings (choose weight)
5 Straight Leg Sit Ups
BootCamp
BootCamp - Dinner Party (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

100 Meter Run
10 Ring Rows
10 Butterfly Sit Ups
10 T Push Ups
10 Tuck Jumps
10 1-Arm KB Swings (l/r=1)
BootCamp - The Screening (cap 10) (Time)
4 Rounds for Time - 10 Min Cap

20 Wall Ball Shots
15' KB Walking Lunge (double kb)
10 Toes to Bar
15' KB Walking Lunge (double kb)
Never Stop Never Stop (EMOM 6) (No Measure)
EMOM - 6 Minutes

5 Good Mornings (choose weight)
5 Straight Leg Sit Ups

CrossFit

2016-04-25

4/25/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Back Squat (3x5 @ 75% of 5RM, 3x5 @ 80% of 5RM )
Metcon
The Humble (Time)
4 Rounds for Time (6 Min Cap)

7 Deadlifts (135/95)[185/130]
7 Hand Release Push-Ups [HSPU]
rest 2 Mins
The Humble II (Cap 5) (Time)
3 Rounds for Time (5 Min Cap)

7 Front Squats (115/80)[185/130]
7 Pull Ups [Ring MU]
Rest 2 Min
The Humble III (Cap 4) (Time)
2 Rounds for Time (4 Min Cap)

7 Push Jerks (115/80)[185/130]
7 KB Snatches (35/26)[53/35] (l/r=1)
BootCamp
BootCamp So Much Rest (4 Rounds for reps)
4 Rounds for Reps

1 Min AMRAP of Wall Balls
1 Min AMRAP of Ring Rows
1 Min AMRAP of KB Goblet Squats
1 Min AMRAP of Straight Leg Sit Ups
1 Min REST
BootCamp - The Humble (Time)
4 Rounds for Time (6 Min Cap)

7 Suitcase Deadlifts
7 Hand Release Push Ups
BootCamp - The Humble II (Time)
3 Rounds for Time - 5 Min Cap

7 KB Goblet Squat Thrusters
7 ring Rows
7 Burpees
BootCamp - The Humble III (Time)
2 Rounds for Time - 4 Min Cap

7 KB Military Press (l/r=1)
7 KB Swings

CrossFit

2016-04-24

Mobility 4/24/16
Mobility with Nick P

CrossFit

2016-04-23

4/23/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Examination Room - (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

100 Meter Run
5 Hang Power Cleans (95//65)
10 Butterfly Sit Ups
15 Jumping Air Squats
:20 Second Plank Hold
*every 5 seconds counts a s a REP
Tourist Attraction (Cap 7) (Time)
3 rounds for Time - 7 Min Cap

10 Push Press (95/65)
5 Jumping Lunges (l/r=1)
5 Burpee Pull Ups
2 Speed Ladder (in & out)
Max Hedgegrow (AMRAP - Reps)
2 Rounds for Reps
Max Effort - 1 Min @ each station

-Double Unders
- Calorie Row
- Box Jumps
-Supermans
-Rest
keep a running total of reps for your score. The rest does not count as a rep (I'm sorry)

CrossFit

2016-04-22

4/22/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Metcon
Whatever, that's what the kids say. Chipper (Time)
For time - 40 Min Cap

400 M Run
100 Double Unders
90 Sec plank hold (accumulated)
80 Push ups
70 KB swings
60 Straight leg sit ups
50 Pull ups
40 Wall balls
30 Burpees
20 Toes to bar
10 Wall walks [100 ft HSW]
With time remaining; find your 2 rep touch and go squat clean.

CrossFit

2016-04-21

4/21/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Front Squat (7x3 @ 75% of 1 RM )
Metcon
How do you Do? (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

30 Double Unders
10 KB Swings (53/35)[80/53]
20 Cal Row
every 10 calories counts as 1 rep
Halfway to a Quickie (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Pull Ups [C2B]
5 Mountain Climbers (l/r=1)
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 (kb or plate)
-Jumping Air Squats
-Lunges
-Rest
How do you Do? (AMRAP 8) (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes

30 Double Unders
10 KB Swings (53/35)[80/53]
20 Cal Row
Halfway to a Quickie (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Pull Ups [C2B]
5 Mountain Climbers (l/r=1)

CrossFit

2016-04-20

4/20/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Clean and Jerk (7x1 @ 70-75% of 1 RM )
With a 10 Min Running Clock, warm up to 70-75% of your 1RM C&J. Then, complete 7x1 with exactly 60 seconds rest in between each set.
Metcon
Oh Boy Overheads (Time)
5 Rounds for Time - 9 Min Cap

10 OHS (95/65)[135/95]
10 KBS (53/35)[80/53]
10 Lateral Bar Jump Overs (l/r=1)
It's a Purposal (Cap 3) (AMRAP - Reps)
in 3 Minutes, complete AMRAP of Double Unders
(Double Under practice)
BootCamp
BootCamp BellBoy (AMRAP - Rounds and Reps)
AMRAP - 20

10 Box step up Overs
10 Push Ups
10 KB Goblet Squats
10 KB Sumo Deadlift Hi Pulls
100 M Run
BootCamp - Oh Boy (Time)
5 Rounds for Time - 9 Min Cap

10 Military Push Press (kb)
10 Ring Rows
10 Lateral Jump Overs
It's a Purposal (Cap 3) (AMRAP - Reps)
in 3 Minutes, complete AMRAP of Double Unders
(Double Under practice)

CrossFit

2016-04-19

4/19/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Snatch (Find 1RM Snatch (35 Minutes))
Metcon
Site Adjusted (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

12 Power Cleans (115/80)[135/95]
9 Front Squats
6 SOH (any style)
BootCamp
BootCamp - Impressed (25 Min) (AMRAP - Rounds and Reps)
AMRAP - 25 Minutes

0 - 5 Minutes

15 Double Unders (45 Singles)
10 Speed Skaters
15 Jumping Air Squats

5-10 Minutes

10 Straight Leg Sit Ups
10 Bicycles (l/r=1)
5 Burpees

10-15 Minutes

5 Push Ups
10 Ring Rows
10 Jumping Lunges (l/r=1)

15-20 Minutes

5 Russian Twists (l/r=1)
10 Box Dips
100 M Run

20-25 Minutes

10 Mountain Climbers (l/r=1)
10 Jumping Jacks
10 Box Step Ups
BootCamp - Site Adjusted (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

12 Kettlebell Swings
9 Goblet Squats
6 KB Military Press

CrossFit

2016-04-18

4/18/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Weightlifting
Back Squat (Find Your 5RM in 25 Mins )
Metcon
Tax Day 2016 (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Pull Up
3 Toes to Bar
3 Push Ups

Rx+
1 Ring MU
3 Dips
1 Ring MU
Classy Sassy (Cap 4) (Time)
2 Rounds for Time - 4 Min Cap

10 Clean & Jerks (95/65)[135/95]
10 Wall Ball Shots (20/15)[25/20]
BootCamp
BootCamp - Texas Hold 'Em (AMRAP 20) (AMRAP - Reps)
AMRAP - 20 Minutes

2 Rounds
10 Ring Rows
5 Burpees

rest 1 Minute

2 Rounds
10 Double Unders (30 Singles)
5 Burpees Over PVC

rest 1 Minute

2 Rounds
10 Butterfly Sit Ups
5 Burpee Tuck Jumps
BootCamp - Tax Day 2016 (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Suitcase Deadlifts
3 Toes to J-Hooks
3 Str Leg Sit Ups
BootCamp - Classy Sassy (Cap 4) (Time)
2 rounds for Time - 4 Min Cap

15 Kettlebell Swings
10 Double (squat) Wall Ball Shots

CrossFit

2016-04-16

4/16/16 Saturday
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Conditioning is the Bees Knees (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

20 Double Unders
15 Wall Balls (20/15)
10 Burpees
5 Box jump Overs (24/20)
:30 Plank Hold
Metcon
Tight and Tense (Cap 8) (Time)
3 Rounds For Time - 8 Min Cap

10 Deadlifts (135/95)
5 Bar Facing Burpees
10 V-Ups
It's the Best Day (AMRAP 7) (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

40 Dubs
40 Push Ups
40 Striaght Leg Sit Ups
40 Jumping Air Squats

CrossFit

2016-04-15

4/15/16 Chipper
Warm-up
Coaches Choice
Active Warm up With Coach!
Metcon
Day by Day by Day - Chipper (Cap 40) (Time)
For Time - 40 Min Cap

400 M Run
20 Clusters(95/65)
25 Wall Balls (20/15)[25/20]
35 Toes to Bar
45 Butterfly Sit Ups
35 OverHead Squats (95/65)[115/80]
25 Pull Ups
20 Clusters (95/65)[115/80]
400 M Run
BootCamp
Day by Day by Day - BootCamp (Cap 40) (Time)
For Time - 40 Min Cap

400 M Run
20 Calorie Row
25 Wall Ball Shots
35 Knee Raises (toes to bar)
45 Butterfly Sit Ups
35 Jumping Air Squats
25 ring Rows
20 Calorie Row
400 M Run

CrossFit

2016-04-14

4/14/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Front Squat (6x4 @ 70% of 1 RM )
Metcon
Mold and Shape (Cap 14) (Time)
10 Rounds for Time - 14 Min Cap

5 Deadlifts (135/95)[185/130]
5 Toes to Bar
5 Push Ups [Rx+ HSPU]
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles
BootCamp
BootCamp - This is The One (EMOM 20) (AMRAP - Reps)
EMOM 20 Minutes
*work :40 sec, rest :20 each minute
** 4 Rounds

- KB Sumo Deadlift Hi Pulls
- Burpees
- Toe Touches (l/r=1)
- Jumping Air Squats
- 100 Meter Run
BootCamp - Mmold & Shape (Cap 14) (Time)
10 Rounds for Time - 14 Min Cap

5 Suitcase Deadlifts
5 Toes to Bar (knee raises)
5 Push Ups
Dubs Practice (AMRAP - Reps)
Spend 2 minutes practicing dubs...not singles

CrossFit

2016-04-13

4/13/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
3 Pos Clean & Jerk
EMO(2)M - 20 Minutes

Clean from these 3 positions, then jerk @ 60-70% of 1RM C&J

Power (pocket)
Hang (just above the knee)
Floor (touch-n-go), Jerk (any style)
Metcon
Hands Down this is the Best Day (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 Russian KB Swings
10 Box Jumps (24/20)
10 Ring Dips [Rx+ post MU]
10 Butterfly Sit Ups
Shadows of Horror (Cap 10) (Time)
3 Rounds for Time (10 Min Cap )

8 Power Cleans (95/65)[135/95]
10 lateral Bar Jump Overs (l/r=1)
8 Front Squats
10 Lateral Bar Jump Overs
100 meter Farmers Carry (2 KB (53/35))
BootCamp
BootCamp - Straight and Narrow (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Single Leg KB RDL's
10 Ring Rows
50 Double Unders
10 KB Sumo Squats
10 Plate Jumps (2-45# plates)
BootCamp - Hands Down the Best Day (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

10 russian KB Swings
10 Box Step Ups
10 Ring Dips
10 Butterfly Sit Ups
BootCamp - Hands Down Best Day (Cap 5) (Time)
3 Rounds For Time - 5 Min Cap

8 KB Sumo Deadlift Hi Pulls
8 Goblet Squats
8 KB Goblet Squat Thrusters

CrossFit

2016-04-12

4/12/16
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
Weightlifting
Hang Snatch (EMOM(2)M complete 1 Hang Snatch + 1 Full Snatch )
Complete 1 Hang Snatch (w/ 3 second pause at the bottom), then 1 Full touch-n-go snatch (increasing weight)
How Many? (AMRAP 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

12 Thrusters (95/65)[105/75]
9 Pull Ups [C2B]
6 HSPU
*rest 2 minutes between each AMRAP
How Many?? (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP - 5 Minutes

12 Push Press (95/65)[105/75]
9 Toes to Bar
6 American KB Swings (53/35)
*rest 2 minutes between each AMRAP
How Many??? (AMRAP 4) (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

12 Double Unders
9 Wall Balls
6 Power Snatches (95/65)[105/75]
BootCamp
BootCamp BellBoy (AMRAP - Rounds and Reps)
AMRAP - 20

10 Weighted box step ups
10 Push Ups
10 Suitcase Lunges
10 Ring Rows
rest :30 seconds
BootCamp - How Many? (AMRAP 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

12 KB Thrusters
9 Ring Rows
6 Hand Release Push Ups
BootCamp - How Many?? (AMRAP 5) (AMRAP - Rounds and Reps)
AMRAP 5 Minutes

12 KB Military Press (l/r=2)
9 Knees to Elbows
6 KB Swings
BootCamp - How Many??? (AMRAP 4) (AMRAP - Rounds and Reps)
AMRAP - 4 Minutes

12 Double Unders
9 Wall Balls
6 Straight Leg Sit Ups

CrossFit

2016-04-11

4/11/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Weightlifting
Back Squat (Find New 1 RM )
Metcon
Champs (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

2 Power Cleans (115/80)[155/110]
2 Hang Squat Cleans
2 Jerks
Cluster Situation (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

5 Clusters (95/65)[135/95]
10 Burpee Bar Jump Overs
15 Pull Ups [5 Ring MU]
BootCamp
BootCamp Conditioning #2 (AMRAP - Rounds and Reps)
AMRAP - 20

100M Run
200M Row
10 Burpees
20 Bicycles
30 Dubs
rest 1 Min
BootCamp - CHAMPS (EMOM 10) (AMRAP - Rounds)
EMOM - 10 Minutes

3 Push Ups
4 Ring Rows
5 KB Swings
BootCamp - Cluster Situation (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

10 KB Goblet Squat Thrusters
10 Burpees
:30 second Plank Hold (accum)

CrossFit

2016-04-10

Mobility/Soft Tissue with Nick P
Mobility with Nick P

CrossFit

2016-04-09

4/9/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Conditioning
The Weekend is NOT for CHEATING (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

5 Barbell Press (75/55)[95/65]
10 Ring Dips
10 Squatted Face Pulls (banded) [Rx+ dual kb bent over rows 35/24]
10 Burpee Jump Tucks (knee to chest)
10 Lateral Bar Jump Overs (l/r=1)
10 Butterfly Sit Ups
Lesson Question (EMOM 10) (AMRAP - Reps)
2 rounds - Max Effort for each movement. EMOM for 10 Minutes. Score total reps combined

- Double Unders
- Scissor Kicks
- Rest
- Plate Sit Ups (45/25)
- Double wall Ball Shots
Hot Spit (Cap 8) (Time)
3 Rounds for Time (8 Min Cap)

20 KB Swings (53/35)
20 V-Ups
:20 second plank hold

CrossFit

2016-04-08

4/8/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Consider it Done (Cap 40) (Time)
For Time - 40 Minute Cap

25 Wall Ball Shots (20/15)[25/20]
25 Kettlebell Russian Twists (53/35)(l/r=1)
25 Wall Ball Sit Ups
25 Kettlebell Swings (53/35)
25 Toes to Bar (knee to elbow)
25 Burpee bar Jump Overs
25 Box Jump Overs
25 Double Unders
50 Emtpy Barbell Thrusters
(strip your bar and finish with the Thrusters. You are exempt from the C&J's once you make it to the thrusters. Your score is time when the thrusters are complete)

* EMOM, complete 1 Clean & Jerk (95/65)[155/110]
BootCamp
BootCamp - Consider it Done (Cap 40) (Time)
For Time - 40 Min Cap

25 Wall Ball Shots
25 Double Unders
25 Wall Ball Sit Ups
25 Box Jump Overs
25 Toes to Bar (knees to elbows)
25 Burpees
25 Kettlebell Swings
25 Russian KB Twists (l/r=1)
50 KB Goblet Squats
(when you get to the thrusters, you are exempt from completing the Goblet Squat Thrusters EMOM)

*EMOM, complete 1 KB Goblet Squat Thruster

CrossFit

2016-04-07

4/7/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Weightlifting
Front Squat w/ Pause (6x3 @ 60%)
6x3 @ 60% of 1RM w/ 3 sec pause at bottom
Metcon
Working on the Farm (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

50' Double KB Front Rack Lunge Walk (53/35)
5 Pull Ups [5 Bar MU]
10 Burpees
15 Jumping Air Squats
Choices, Choices, Choices (3 Rounds for time)
Choose one of the Following (for time)....

option 1 - Row 1,000 Meters
option 2 - Run 1,600 Meters
option 3 - both (combined times)
BootCamp
BootCamp Kingdom (AMRAP - Rounds and Reps)
AMRAP - 20

10 Wall Balls
20 Box Step Ups w/ knee raise
30 second plank hold (accumulate)
200M Run
200 Meter Row, or 50 dubs (100 singles) if weather isn't cooperating.
Working on the Farm (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

50' Double KB Front Rack Lunge Walk (53/35)
5 Pull Ups [5 Bar MU]
10 Burpees
15 Jumping Air Squats
Choices, Choices, Choices (3 Rounds for time)
Choose one of the Following (for time)....

option 1 - Row 1,000 Meters
option 2 - Run 1,600 Meters
option 3 - both (combined times)

CrossFit

2016-04-06

4/6/16
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Clean & Jerk Complex (EMO(2)M - 20 Minutes )
EMO(2)M - 20 Minutes

Complete the following with increasing weight

1 Power Clean + 1 Push Jerk
+ 1 Touch-n-go Clean (squat) + 1 Jerk (any style)
Metcon
Grindstone (Cap 8) (Time)
3 Rounds for Time (8 Min Cap)

15 Overhead Squats (95/65)[135/95]
15 Strict Pull Ups
30 Double Unders
New Caller (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 American KB Swings (53/35)
12 Wall Ball Shots (20/15)[25/20]
12 Push Ups
Rest :15 seconds
BootCamp
BootCamp (AMRAP - Rounds and Reps)
AMRAP - 20

10 Kettlebell Russian Twists (l/r=1)
10 Hanging Knee Raises
10 Ring Rows
25 Double Unders
100 M Run
BootCamp - Grindstone (Cap 8) (Time)
3 rounds for Time - 8 Min Cap

16 Single single-arm KB OHS
16 Two-arm KB Rows
30 Double Unders
BootCamp - New Caller (AMRAP 9) (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

12 American KB Swings
12 Wall Ball Shots
12 Push Ups
Rest :15 seconds

CrossFit

2016-04-05

4/5/16
Weightlifting
Power Snatch Complex #2 (EMO(2)M - 20 Minutes )
Complete 2 Touch-n-Go Power Snatches + 1 Overhead Squat EMO(2)M for 20 Minutes

RX+ Complete 3 Touch-n-Go power Snatches + 1 Snatch Balance + 1 Overhead Squat EMO(2)M - 20 Min
Metcon
Something is New Here (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

9 Hang Clean and Jerks (95/65)[135/95]
21 Double Unders
15 Wall Ball Shots (20/15)[25/20]
Love CORE (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Straight Leg Sit Ups
4 Toes to Bar (knee to elbow)
3 Bicycle Crunches (l/r=1)
BootCamp
BootCamp Destroyer (Time)
AMRAP - 20

5 Triceps Push Aways (banded)
10 Ring Rows
5 Push Ups
10 KB Swings
100 M Run
sub run with 150 Meter Row if cold/wet, etc...
BootCamp - Something is New (Cap 10) (Time)
3 Rounds for Time - 10 Min Cap

9 - 1-arm KB Swings (l/r=1)
21 - Double Unders
15 - Wall Ball Shots
Love CORE (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 Straight Leg Sit Ups
4 Toes to Bar (knee to elbow)
3 Bicycle Crunches (l/r=1)

CrossFit

2016-04-04

4/4/16
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)
Back to Wall Shoulder Flexion (10 Reps)
10 Walking Lunges
Inchworm
Weightlifting
Back Squat (2x4 @ 70%, 2x3 @ 80%, 2x2 @ 90%, 2x1 @ 95% )
Metcon
Hello, Baaaaby!!!!! (Cap 8) (Time)
15-12-9 For Time - 8 min cap

Deadlifts (135/95)[225/165]
Bar Facing Burpees
Kettlebell Snatches (53/35)
Here's your package, knockers! (EMOM 8) (AMRAP - Rounds)
EMOM - 8 Minutes

5 HSPU (HRPU, box PU)[strict]
5 Clean and Jerks (95/65)[135/95]
BootCamp
BootCamp - Transistor (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

25 Double Unders (50 singles)
20 Plate Jumps (2-45# plates)
15 Bicycle Crunches (l/r=1)
10 Scissor Kicks (l/r=1)
5 Push Ups
BootCamp - Hello Baaaaaaby!!! (Cap 8) (Time)
15-12-9 For Time - 8 Min Cap

Suitcase Deadlifts
Burpees
One Arm KB Swings
BootCamp - Here's Your Package, Knockers (EMOM8) (AMRAP - Rounds)
EMOM - 8 Minutes

3 Elevated Ring Push Ups
5 KB Sumo Deadlift Hi Pulls

CrossFit

2016-04-02

4/2/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Conditioning
Conditioning is my B!tch (AMRAP - Rounds and Reps)
AMRAP - 20

3 Deadlifts (135/95)[225/165]
5 Jumping Air Squats
10 Russian Twists (20/15, Wall Ball)
:15 sec Plank Hold
20 Double Unders
Rest :30 Seconds
Metcon
Rings and Things (8 Min Cap) (Time)
4 Rounds For Time - 8 Min Cap

5 Ring Dips
10 Burpees
5 Banded Face Pulls
10 Ring Rows
1-Mile Run (Time)
Max Effort 1-Mile Run
4 laps
Garage door to Wharton, to Howard, to Reed, to 2nd St.

CrossFit

2016-04-01

4/1/16
Warm-up
Warm Up III
2 Rounds

Tipover Tuck Hamstring Stretch
Scissor Hamstring (w/ band)
CrossOver Shoulder Stretch
15 Dislocates
10 Overhead Squats
Metcon
Metcon (Time)
For Time - 40 Min Cap

50 Back Squats (95/65)[135/95]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead

50 Front Squats (85/60)[115/80]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead

50 Power Snatches (75/55)[95/65]
20 Pull Ups
20 Toes to Bar
30 Shoulder to Overhead
BootCamp
TLC (chipper 40) (Time)
For Time - 40 Min Cap

50 Jumping Air Squats
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

50 Air Squats (w/ pause at bottom)
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

50 Lung Steps
20 Ring Rows
20 Toes to Bar (knee to elbow)
15 Hand Release Push Ups
15 Lateral Raises (5 lb)

CrossFit

2016-03-31

3/31/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Front Squat (Take 20 Min to find 1RM )
Metcon
Partner Up, Party People (AMRAP 15) (AMRAP - Rounds and Reps)
15 Min AMRAP

25 Cal Row
15 Wall Balls (20/15)[25/20]
15 Pull Ups
15 OverHead Squats (95/65)[115/80]
15 Burpee Bar Jump Overs
Only One person works at a time....partner A will complete the 25 Cal Row, then partner B will complete the 15 Wall Balls, then partner A will complete the pull ups, etc....all the way through.
Never a Doubt (Time)
2 Rounds For Time - 4 Min Cap

15 Shoulder to OverHead (95/65)[155/110]
100 Meter Run
BootCamp
BootCamp - Circuit of the Americas (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

3 Rounds
25 Air Squats
15 Push Ups
50 Jumping Jacks
then

3 Rounds
15 KB Goblet Squat Thrusters
15 Speed Ladder (in and out)
15 - 6" Leg Lifts
then

3 Rounds
1 Min Jump Rope
1 Min Plank Position
BootCamp - Partner Up Party People (AMRAP 15) (AMRAP - Rounds and Reps)
AMRAP - 15 Minutes

25 Cal Row
15 Wall Balls
15 Ring Rows
10 Single Arm KB OH Squats
15 Burpees
Only one person works at a time. Partner A will complete 25 Cal Row, then Partner B will complete 15 wall balls, then Partner A will complete 15 wall balls, etc......
BootCamp - Never a Doubt (Cap 4) (Time)
2 Rounds for Time - 4 Min Cap

15 Banded Presses
100 Meter Run

CrossFit

2016-03-30

3/30/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Weightlifting
Clean and Jerk (Spend 12 Minutes to find your 1RM for the day)
Clean and Jerk (EMOM 7 - complete 2 Clean & Jerk (pyramid style))
Min 1 - 60% of 1 RM
Min 2 - 70% of 1 RM
Min 3 - 80% of 1 RM
Min 4 - 90% of 1 RM
Min 5 - 80% of 1 RM
Min 6 - 70% of 1 RM
Min 7 - 60% of 1 RM
Metcon
Banjamin FRANklin (AMRAP 6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

10 Thrusters (95/65)[105/75]
10 Pull Ups [C2B]
It's on Ice (Cap 10) (Time)
5 Rounds for Time - 10 Min Cap

10 Wall Ball Sit Ups (20/15)[25/20]
10 Hand Release Push Ups
10 Jumping Air Squats
10 Toes to Bar
Accessory Work
50 GHD Sit Ups (Time)
50 GHD Sit Ups for Time
BootCamp
BootCamp - Monday Monday. Is it? (AMRAP - Reps)
4 Rounds for Reps

perform 2 movements back to back (30 seconds each, then rest for 30 seconds)

- jog high knees (increase speed)
- air squats (3 second pause at the bottom)

- rest

- speed skaters
- reverse lunges

- rest

- jumping jacks
- quick feet (football stance)

- rest

- mountain climbers
- box dips

- rest...back to the top
BootCamp - Benjamin FRANklin (AMRAP6) (AMRAP - Rounds and Reps)
AMRAP - 6 Minutes

10 KB Goblet Squat Thrusters
10 Ring Rows
It's on Ice (Cap 10) (Time)
5 Rounds for Time - 10 Min Cap

10 Wall Ball Sit Ups (20/15)[25/20]
10 Hand Release Push Ups
10 Jumping Air Squats
10 Toes to Bar

CrossFit

2016-03-29

3/29/16
Warm-up
Coaches Choice
Active Warm up With Coach!
Weightlifting
Snatch Complex #1
EMO2M - 20 Minutes

Complete 1 Power Snatch + 3 OHS + 1 Full Snatch (touch n go, full squat) @ 70% of 1RM Power Snatch
It's On Again (EMOM 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 Burpees, Max Toes to Bar until :45 on clock

Rx+, Max Ring Muscle Ups until :45 on clock
score is toes to bar/MU
Fuss Bucket (Cap 9) (Time)
For Time - 21-15-9 (9 min cap)

KB Swings
Box Jump Overs
Calorie Row
Accessory Work
HS Walk (No Measure)
Accumulate 100 Foot Hand Stand Walk
BootCamp
This is the Big Leagues (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

10 Wall Ball Sit Ups
10 Triceps Extensions (banded)
10 Jumping Pull Ups
10 Bugarian Split Squats (on box)
BootCamp - It's On Again (EMOM 7) (AMRAP - Reps)
EMOM - 7 Minutes

6 Burpees, max toes to bar until :45 seconds
score is toes to bar
BootCamp - Fuss Bucket (Cap 9) (Time)
For Time - 21-15-9 (9 Min Cap)

KB Swings
Box Jump Overs
Cal Row

CrossFit

2016-03-28

3/28/16
Warm-up
Active Warm Up
Row 250 Meters
2 x :30 Plank Hold
:30 Air Squats
:30 Lunges with twist
Weightlifting
Back Squat (4x2 @ 85%, 1x1 @ 90% )
Metcon
Amarillo by Morning - (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 Power Cleans (135/95)
8 Pull Ups
10 Front Squats
8 Hand Stand Push Ups (HRPU)
I Ain't Rich, but Lord I'm Free (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

25 Double Unders [35 Double Unders]
Accessory Work
Accessory Work Pistols (No Measure)
40 Pistols (l/r=2)
BootCamp
BootCamp - The Quickness (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

5 Box Dips
4 Plate Push Ups
5 KB Swings
4 Banded Pulls (squat, w/ 3 sec pause)
5 Bicycle Crunches (l/r=1)
4 Toe Touches (l/r=1)
Rest :30 seconds (recover, reduce heart rate, go hard again)
BootCamp - Amarillo by Morning (AMRAP 10) (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

10 KB Sumo Deadlift Hi Pulls
8 Ring Rows
10 KB Goblet Squats
8 Hand Release Push Ups
BootCamp - I Ain't Rich, but Lord I'm Free (EMOM 6) (AMRAP - Rounds)
EMOM - 6 Minutes

25 Double Unders (Dubs practice)

CrossFit

2016-03-26

3/26/16
Warm-up
Warm Up IV
10 walking knee tucks
10 lunge w/ twist
10 high kicks
10 hip stretch with a twist
10 T-Push Ups
Weightlifting
Squat Clean and Jerk (1-1-1-1-1-1-1-1-1-1)
Take 10 reps to get to a heavy 1 RM. Work on form and technique. Don't get distracted with how heavy your lift is, form is more important right now.
Metcon
Station Identification (AMRAP 12) (AMRAP - Rounds and Reps)
12 Min AMRAP

5 Burpee Bar Jump Overs
6 Toes to Bar (knees to elbows)
7 Pull Ups [3 Ring MU]
8 Butterfly Sit Ups
So Late Now (EMOM 8) (AMRAP - Rounds)
EMOM 8 Minutes

30 Dubs
10 Wall Balls (20/15)[25/20]
BootCamp
BootCamp - Saturday Delight (AMRAP 20) (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

400 Meter Run
10 Straight Leg Sit Ups
10 Jumping Air Squats
10 Jumping Lunges (l/r=1)

CrossFit

2016-03-25

3/25/16
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)
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Masters 55+ Scaled (Time)
For Time:
21 Thruster, 45# /35#
21 Bar Facing Burpees
18 Thruster, 45# /35#
18 Bar Facing Burpees
15 Thruster, 45# /35#
15 Bar Facing Burpees
12 Thruster, 45# /35#
12 Bar Facing Burpees
9 Thruster, 45# /35#
9 Bar Facing Burpees
6 Thruster, 45# /35#
6 Bar Facing Burpees
3 Thruster, 45# /35#
3 Bar Facing Burpees

CrossFit

2016-03-24

3/24/16
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
Partner Workout Society (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

Partner A: Rows 200 Meters
Partner B: Completes AMRAP of...

5 Burpees
5 Wall Balls Shots (20/15)

Rx+
5 Squat Cleans (115/80)
5 Wall Ball Shots (25/20)

then switch with partner A picking up where partner B left off. Score is rounds and reps of the movements.
Metcon
Working 9 to 5 (10 Cap) (Time)
For Time - 10 Minute Cap

Complete 9 reps at each movement, before completing 8 at each movement, then 7,6,5.

Box Jump Overs
Mountain Climbers (l/r=1)
Jumping Air Squats
KB Swings
Ring Rows
Butterfly Sit Ups
Ultimate Minutes (EMOM 6) (AMRAP - Rounds)
EMOM - 6 minutes

100 Meter Run
10 Walking Lunges (l/r=1)

Rx+
100 Meter Run
10 OH Lunge Walk (95/65) (l/r=1)

CrossFit

2016-03-23

3/32/16
Warm-up
Warm Up II
2 Rounds

Toe Touch/Hold (hold for 30 seconds)
Scorpion Stretch (hold for 30 seconds)
Push Away
10 Dislocates
Metcon
You are Your own Frontman (40 Cap) (Time)
For Time - 40 Minutes

15 Power Cleans (105/75)[155/110]
30 Double Unders
30 1-Arm Kettlebell Swings (53/35)(l/r=2)

15 Shoulder to Overhead
30 Pull Ups
30 Burpees

15 KB Snatches (l/r=1) (53/35)
30 Hand Release Push Ups
30 KB Sumo Deadlift Hi Pull

15 Hang Squat Cleans
30 Toes to Bar
30 Jumping Barbell Squats (45/35)
BootCamp
BootCamp - You are Your Own Frontman (40 Cap) (Time)
For Time - 40 Minutes

15 American KB Swings
30 Double Unders
30 1-Arm KB Swings (Russian)

15 KB Military Press (l/r=1)
30 Ring Rows
30 Burpees

15 KB Suitcase Deadlifts
30 Hand Release Push Ups
30 KB Sumo Deadlift Hi Pulls

15 KB Goblet Squat Thrusters
30 Knees to Elbows
30 Jumping Air Squats

CrossFit

2016-03-22

3/22/16
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)
Back to Wall Sho