WEEK of WORKOUTS

WEEK of WOD's

MONDAY, AUGUST 2nd

A. For Time:

500m/400m Row

50 Thrusters (45/35)

50 Pull-Ups

400m/325m Row

25 Thrusters (95/65)

25 Chest to Bar

300m/250m Row

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

500m/400m Row

50 Thrusters (35/25)

40 Pull-Ups

400m/325m Row

25 Thrusters (75/55)

20 Chest to Bar

300m/250m Row

Scaling Option 2 (Beginner)

300m Row

50 Air Squats

50 Ring Rows

250m Row

25 Dumbbell Thrusters (light)

25 Jumping Pull Up

200m Row

B. Bench Press

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

TUESDAY, AUGUST 3rd

A. Back Squat

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

B. Amrap 3:00 (5 sets)

3 Deadlifts (275/185)

6 Ring Dips

9 Box Jumps (24/20)

- Rest 1:00 -

Target number of Rounds each set: 4+

Minimum number Rounds before scaling: 3

Scaling...

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MONDAY, JULY 26th

A. 15min AMRAP:

400m Run

15 GHD’s

10 Deadlifts (250/175lbs)

Target number of Rounds: 4 rounds +

* Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

20:00 Amrap

400m Run

10 GHD’s (6in riser) OR 15 Stick Sit-ups

15 Deadlifts (205/135)

Scaling Option 2 (Beginner)

20:00 Amrap

200m Run or 300m Row

15 Sit Ups

15 Kettlebell Sumo Deadlifts (light)

B. Every min (5 mins)

5 Power Snatch (light)

- rest 1 min -

Every min (5 mins)

3 Power Snatch (moderate)

- rest 1 min -

Every 30 seconds (5 mins)

1 Power Snatch (heavy)

* Record last weight *

TUESDAY, JULY 27th

A. 2 Push Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

B. 5 Sets for Cals...

2:00 Amrap

30 Air Squats

Max Calorie Assault Bike/Echo bike

- Rest 2:00 between sets -

Target number of Calories each set: 20/15

Minimum number...

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MONDAY, JULY 19th

A. In 15 minutes, complete 7 sets of 3 OHS

*start with 50% and build to 80%

*first 3 sets, pause at bottom for 2-3 seconds

*scale to Behind Neck Push Press + Back Squat

B. For Time:

25 Burpee Over Hurdle (12")

500/400m Row

25 Burpee Over Hurdle

400m Run

Target time: 7-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Burpees over Hurdle

500/400m Row

20 Burpees over Hurdle

300m Run

Scaling Option 2 (Beginner)

For Time:

20 Up Downs

500/400m Row

20 Up Downs

200m Jog

C. 2-3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)

TUESDAY, JULY 20th

A. In 15-20 minutes, complete the following progression of pressing...

Shoulder Press 4 x 4

Push Press 3 x 3

Push Jerk 5 x 2

*build in load throughout sets

B. For...

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MONDAY, JULY 12th

A. Back Squat:

- 5 sets of 5 reps, keep sets btw 70-85% of 1-RM

B. For Time:

50 Air Squats

- into -

75-60-45-30-15

Double Unders

25-20-15-10-5

Toes to Bar

- into -

50 Air Squats

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

40 Air Squats

into

50-40-30-20-10

Double Unders

20-16-12-8-4

Toes to Bar

into

40 Air Squats

Scaling Option 2 (Beginner)

30 Air Squats (to a ball)

into

50-40-30-20-10

Single Unders

25-20-15-10-5

Abmat Sit Ups

into

30 Air Squats (to a ball)

TUESDAY, JULY 13th

A. 10min AMRAP

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Target number of Rounds each set: 4+...

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MONDAY, JULY 5th

OPEN GYM ONLY, 6am-6pm

No scheduled classes today, normal schedule resumes tomorrow

HERO WOD “Glen”

For Time:

30 Clean-and-Jerks (135/95 lbs)

1 mile Run

10 Rope Climbs (15 ft)

1mile Run

100 Burpees

Goal: FINISH!

Scaling Option 1/ Masters RX:

30 Clean and Jerks (115/75lbs)

Run 1200m

30 Strict Pull-ups OR 10 Rope Climbs Lying from Floor

Run 1200m

30 Clean and Jerks (115/75lbs)

Scaling Option 2:

20 Clean and Jerks (65/35lbs)

Run/ Walk 800m

20 Ring Rows

Run/Walk 800m

20 Clean and Jerks (65/35lbs)

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

https://www.crossfit.com/workout/2012/10/12#/comments

...

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MONDAY, JUNE 28th

A. In 10 minutes, complete the following...

Snatch Pull + High Pull + Snatch:

- (1+1+1) x 5 working sets.

- Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *

B. 4 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)

7 Bar Muscle-ups or 10 Burpee Chest to Bar

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

Target time: 3-3:30

Time cap: 4 minutes

Scaling option 1 (Masters 45+)

4 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Left Arm)

5 Bar Muscle-ups or 8 Burpee Chest to Bar

50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Right Arm)

Scaling Option 2 (Beginner)

4 Sets (1 Set every 5 minutes)

20 Alternating Box Step Ups (20)

10 Up Down+Ring Row

20 Alternating Box Step Ups (20)

TUESDAY, JUNE 29th

A. AMRAP 15 Minutes

15/12 Calorie Row

15...

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MONDAY, JUNE 21st

A. 10 Rounds:

1 Rope Climb OR 1 Pegboard OR 3 Ring Muscle-ups

4 Handstand Push-ups

6 Alternating Dumbbell Snatches (70/50)

Target time: 12-14 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

10 Rounds:

1 Rope Climb (12ft) OR 1-2 Muscle-ups

3 Handstand Push-ups or *Difficult Pike Push-ups

6 Alternating Dumbbell Snatches (50/35)

Scaling Option 2 (Beginner)

10 Rounds:

5 Jumping Pull Ups

5 Push Ups

6 Alternating Dumbbell Snatches (light)

B. 3-4 Rounds for Quality:

10 DB Bench Press (heavy)

10 Goblet Squat (heavy)

50’ Sled Push (heavy)

TUESDAY, JUNE 22nd

A. In 15 minutes, complete...

5-5-3-3-1-1-1 Push Jerk

*perform 3 warm-up sets before starting the 7 working sets

*start working sets around 70% and make smaller jumps to 85-90%

B. Every 2:00 (8 sets)

12/10 Calorie Row

12 Burpees

Target time each set: 75-90 seconds

Time...

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MONDAY, JUNE 14th

A. Find a 3-RM Back Squat for today!

* start around 55-65% and build to your heaviest set of 3 for today at FULL DEPTH

B. For Time:

400m Run

40 Wall Balls (20/14)

300m Run

35 Wall Balls (20/14)

200m Run

30 Wall Balls (20/14)

Target time: 9-12 minutes

Time cap: 15 minute

Scaling option 1 (Masters 45+)

For Time:

400m Run

35 Wall Balls (14/10)

300m Run

30 Wall Balls (14/10)

200m Run

25 Wall Balls (14/10)

Scaling Option 2 (Beginner)

For Time:

200m Run/Walk

20 Wall Balls (light)

200m Run/Walk

15 Wall Balls

200m Run/Walk

10 Wall Balls

C. Mobility Session:

2:00 Couch Stretch (Each Side)

10 Downward Dog to Upward Dog Transitions

TUESDAY, JUNE 15th

A. 10 rounds for time:

3 Clean and Jerks (135/95)

3 Bar Facing Burpees

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1 (Masters...

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MONDAY, JUNE 7th

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Back Squats @90% OR +5- 10lbs from last week

*next week is 3-RM test day!

B. Every 4 minutes for 4 Rounds (16minutes):

5 Ring Muscle-ups

7 Power Snatch (135/95lbs)

200m Run

Target Time: 2 - 2.5 minutes

Time Cap: 3 minutes

Scaling option 1/ Masters RX:

3 Muscle Ups (5 Burpee Pull-ups)

7 Power Snatch (115/75lbs)

200m Run

*scale with bar muscle-ups if needed

Scaling option 2/ Beginner

5 Ring Rows

7 Hang Power Snatch (55/35lbs)

100m Walk OR 200-400m Bike ERG

C. Mobility Session:

Calf/Arch Foot Smash with Foam Roller 3-4 minutes

TUESDAY, JUNE 8th

A. Every 5 minutes for 6 Rounds (30minutes)...

Rounds 1/3/5:

400m Run

15 Kettlebell Swings (53/35lbs)

8 Pull-ups

Rounds 2/4/6:

15 Wall Ball (20/14lbs)

12/9 Cal Ski

9 Handstand Push-ups

Target Time: < 90seconds-3 minutes per...

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MONDAY, MAY 31st

"MURPH"

https://www.crossfit.com/workout/2005/08/18#/comments

Heats running at 6, 7, 8, and 9am, Kids Classes at 10:15am, and 11am are ON!

* Multiple scaling options on Whiteboards at gym!

Gym Opens at 5:30am and Closes at 12pm

TUESDAY, JUNE 1st

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Back Squats @85%

* in btw sets perform 30 Banded Pull Aparts

B. 15 min AMRAP

2-4-6-8-10…

Row (Calories)

Ski

Bike Erg

Goal: Move steadily throughout the 15minutes

Scaling Option 2

15-30-45-60 45-30-15 seconds

Row

Ski

Bike Erg

B. Mobility Session...

1 min lat smash/ foam roll

1 min quad smash/ foam roll

1 min foam roll upper back

WEDNESDAY, JUNE 2nd

A. Deadlift 5x5

*Building sets

*Rest 60-90 seconds between sets*

*The Deadlifts should be heavy - btw...

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