WEEK of WORKOUTS

MONDAY, OCTOBER 26th

A. Every 2:00 (8 rds)

10 Deadlifts (185/125)

10 Bar Facing Burpees

-at 15:00-

40 Deadlifts (185/125)

40 Bar Facing Burpees

Workout 1

Target time each set: 1-1:15

Time cap each set: 1:40

Workout 2

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1

6 Sets (1 Set Every 2:00)

7 Deadlifts (135/95)

7 Bar Facing Burpees

-at 15:00-

30 Deadlifts (135/95)

30 Bar Facing Burpees

Scaling option 2

6 Sets (1 Set Every 2:00)

10 KB Sumo Deadlifts

5 Up Downs

-at 15:00-

25 KB Sumo Deadlifts

25 Up Downs

B.

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP)

60 Second Hollow Rock Hold

20 Bicycle Kicks

TUESDAY, OCTOBER 27th

HAPPY BIRTHDAY WAYNE ZUMWALT

A. Back Squat for load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B.

For Time:

40/30...

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MONDAY, OCTOBER 19th

A. 12:00-25:00

Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. 25:00-45:00

12 minute AMRAP

20 Push Press (75/55)

30 Air Squats

Target number of Rounds: 7-9 Rounds

Minimum number Rounds before scaling: 6 rounds

* Scaling option 1:

12 min Amrap

20 Push Press (45/35)

20 Air Squats

* Scaling option 2:

12 min Amrap

10 Dumbbell Push Press (20s/15s)

20 Squats to a target (OR Box Step Ups (12in))

C. 52:00-60:00

3 sets

12 Single Arm Ring Row (each side)

12 Single Leg Glute Bridge

TUESDAY, OCTOBER 20th

A. 13:00-38:00

For Time:

200 Double Unders

100/75 Push Ups

50 Deadlifts (185/125)

Target time: 8-10 mintues

Time cap: 15 minutes

* Scaling option 1:

For Time:

125 Double Unders

75/50 Push Ups

50 Deadlifts (135/95)

* Scaling option 2:

For Time:

200 Single...

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MONDAY, OCTOBER 10th

A. FRIENDLY FRAN

3 Rounds For Time:

21 Thrusters (115/85lbs)

21 Chest-to-bar Pull-Ups

Target time: 6-8 minutes

Scaling Option:

3 Rounds For Time:

21 Thrusters (95/65lbs)

21 Pull Ups

B. 3 sets

10 Kneeling Kneeling Single Arm Dumbbell Press (each side)

10 Bodyweight Row

10 Windshield Wipers

TUESDAY, OCTOBER 13th

HAPPY BIRTHDAY ESTHER POYSTI

A. DARN IT DIANE

3 Rounds For Time:

15 Deadlifts (315/205lbs)

15 Strict Deficit Handstand Push-Ups (3.5/2")

Target time: 7-9 minutes

SCALING OPTION:

3 Rounds For Time:

15 Deadlifts (225/155lbs)

15 Handstand Push-Ups

B.

3 sets

10 Landmine Row (each side)

10 Landmine Twist (each side)

10 Landmine Press (each side)

WEDNESDAY, OCTOBER 14th

A. For Time:

1000m Row

-Rest until 10/15:00, then...

B. Max...

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MONDAY, OCTOBER 5th

HAPPY BIRTHDAY JUSTIN FONTENOT

"THE CHIEF"

5 sets for Reps:

3:00 Amrap

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

- Rest 1 minute between sets -

* Record total reps each set/ Always restart back to power cleans for each amrap *

Target number of Reps each set: 80-100+

Minimum number reps before scaling: 60

SCALING:

5 sets

3:00 Amrap

3 Power Cleans (95/65)

6 Bar Push-ups (OR knee push ups)

9 Air Squats

B. 50:00-60:00

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

TUESDAY, OCTOBER 6th

HAPPY BIRTHDAY JUSTIN BROWN

A. For Time:

200/160 Cal. Assault Bike

Every 3:00

3 Power Snatch (155/105)

4 Overhead Squats (155/105)

3 Bar Muscle Ups

Target time: 18-22...

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MONDAY, SEPTEMBER 28th

HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER

A. Take 15 minutes to establish a 1RM Front Squat

(5-4-3-2-1 warmup sets, starting around 50% and climbing)

B. 30:00 - 50:00

For Time:

500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)

100 double unders

200ft Farmer Carry (100s/70s)

100 double unders

500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)

Target time: 9-11 minutes

Time cap: 15 mintues

Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.

The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk

Scaling option

For Time:

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)

100 single unders

200ft Farmer Carry (70s/50s)

100 single unders

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie...

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MONDAY, SEPTEMBER 21st

A. For Time:

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Target time each set: 3-5minutes

Time cap each set: 7 minutes

SCALING OPTION:

30 Squat Clean and Jerk (95/65)

-Rest till 10:00-

20 Squat Clean and Jerks (125/85)

-Rest till 20:00-

10 Squat Clean and Jerks (165/115)

B. 50:00-60:00

3 sets

8-12 Glute Ham Raises (with Partner on floor) or GHD

1:00 Active Hang

TUESDAY, SEPTEMBER 22nd

HAPPY BIRTHDAY KENDALL MOORE

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Bench Press (half of your recent 80% or 40-50% of 1RM)

B. 30:00-50:00

Teams of 2 (1:1)

6 sets Each

15/12 Cal. Assault

5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)

Target time each set: 2-2:30 minutes

Time cap each set: 3 minutes

SCALING...

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MONDAY, SEPTEMBER 14th

A. 15:00-30:00

Deadlift - 8 x 3 @ 80% EMOM

B. 30:00-50:00

10:00 AMRAP

7 Hang Clean and Jerks (115/80)

3 Bar Muscle Ups

Target number of Rounds: 6-8 Rounds

Minimum number Rounds before scaling: 4 Rounds

SCALING:

10:00 AMRAP

7 Hang Clean and Jerks (75/55)

3 Burpee Pull Ups

C. 50:00-60:00

3 sets

12 Landmine Twist (total)

12 Landmine Rows (each side)

TUESDAY, SEPTEMBER 15th

HAPPY BIRTHDAY BOWEN CORNETT, SETH BAILEY, RANIE JONES, and MELINDA BERNUI

A. 20:00-50:00

1 Set Every 4:00 (6 Sets Total)

18/14 Calorie Assault Bike

12 Dumbbell Front Squats (50s/35s)

6 Burpee Box Jump Overs (24/20)

Target time each set: 2 Minutes to 2 Minutes 30 seconds

Time cap: 3 minutes

SCALING OPTION:

1 Set Every 4:00 (6 Sets Total)

15/12 Calorie Assault Bike (OR 20/15 Cal Row or Ski)

12 Dumbbell Front Squats (35s/20s)

6 Burpees

B....

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MONDAY, SEPTEMBER 7th

HAPPY BIRTHDAY JENNY BRIDENBAUGH AND MELANIE DUNN!

HAPPY LABOR DAY, OPEN GYM 5am -11am

"HOTSHOTS 19"

  • 6 Rounds For Time
  • 30 Air Squats
  • 19 Power Cleans (135/95 lb)
  • 7 Strict Pull-Ups
  • 400 meter Run

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Scaling OPTIONS:

A. 3-4 Rounds

B. 6 Rounds for time of:

15 Air Squats

10 Power Cleans (95/65)

5 Banded Strict Pull-ups

200m Run

Read more about the HERO Hotshots...

https://journal.crossfit.com/article/the-19

TUESDAY, SEPTEMBER 8TH

HAPPY BIRTHDAY, DONAVAN DEGRIE AND BRYAN BLASUCCI!

Front Squat 2x2,6x3@80%

- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -

B. 30:00 - 50:00

For...

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MONDAY, AUGUST 31ST

HAPPY BIRTHDAY COTY ESCUE AND SHAWNEL CORLEY!

A. 15:00-30:00

Deadlift 3x2,5x3 @ 80% EMOM 8 min

B. 30:00-45:00

Old School Athletes...

"FIbonacci Fran"

1-2-3-5-8-13-21

Thruster (95/65)

Pull-ups

New School Athletes...

"Fran", for time:

21-15-9

Thrusters (95/65lbs)

Pull-ups

Target time: 6-8 minutes

Time cap: 12 minutes

Goal for athletes is unbroken sets until the round of the 13. From there they should look at 2 sets for 13 and 2-3 sets for 21 depending on level of fatigue

SCALING:

"FIbonacci Fran*

1-2-3-5-8-13-21

Thruster (75/55)

Jumping Pull-ups

C. 50:00-60:00

2 Sets:

1 min couch stretch (each side)

1 min banded lat stretch

10 Barbell Bent over Row

20 Hip Extension or Supermans

TUESDAY, SEPTEMBER 1ST

A. 20:00-40:00

20:00 AMRAP

10 Strict Handstand Push Up

15 Box Jump overs (24/20)

20/15...

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MONDAY, AUGUST 24th

HAPPY BIRTHDAY, CHAD JACOBS, CAM JOHNSON, and ABBIE JENKINS!

A. 15:00-50:00

4 sets

5:00 on/1:30 off

12 Lateral Burpees over rower

24/20 Cal. Row

12 Lateral Burpees over rower

Max Wall Balls (20/14)

Target number of Reps each set: 25+

Minimum number reps before scaling: 20

60-75 sec on burpees

90 sec on row

90-2:00 on wallballs

Scaling

4 sets

5:00 on/1:30 off

10 Burpees

20/15 Cal. Row

10 Burpees

Max Wall Balls (14/10)

B. 50:00-60:00

3 Rounds

10 Strict Chin Ups (jumping)

1:00 handstand hold (pike hold)

TUESDAY, AUGUST 25TH

A. 15:00-30:00

Front Squat 4x2,4x3@80%

- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -

B. 30:00-50:00

For Time:

30 Clean and Jerks (115/80)

@5:00

30 Clean and Jerks (135/95)

@10:00 - 15:00

Max Reps Clean and Jerk (155/105)

Target time:...

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