WEEK of WORKOUTS

WEEK of WOD's

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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MONDAY, MAY 24th

A. 15:00-25:00

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

3 Back Squats @80% (+ 5lbs from last week)

B. 5 Rounds for Time:

15 Pull-ups

25 Push-ups

35 Air Squats

Target Time: 15-20 minutes

Time Cap: 25 minutes

Scaling Option 1/ Masters RX

5 Rounds for Time:

12 Pull-ups (Banded)

20 Push-ups

25 Air Squats

Scaling Option 2

4 Rounds for Time:

10 Ring Rows

15 Box Push Ups

20 Air Squats

C. Mobility:

1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

TUESDAY, MAY 25th

A. 18:00 Amrap

Teams of 2

2 rounds (each)

100m Shuttle Run (50m down/50m Back)

15 Kettlebell Swings (1.5/1)

10 Handstand Push-Ups

5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total

Target number of Rounds (total):...

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Monday 5.17.21

A. 10:00-20:00

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

3 Pause Back Squats @75%

800m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

15 Pull-ups

30 Push-ups

50 Air Squats

200m Run

5 Pull-ups

10 Push-ups

25 Air Squats

Target time: 18-20 minutes

Time cap: 25 minutes

Scaling Option 1

For Time:

600m Run

15 Pull-ups

30 Push-ups

45 Air Squats

400m Run

10 Pull-ups

20 Push-ups

30 Air Squats

200m Run

5 Pull-ups

10 Push-ups

15 Air Squats

C. 1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

Tuesday 5.18.21

A. 8 Sets

Every 3:00 or 1:1

10/8 Cals Echo Bike

10 Dumbbell Thrusters (35’s/25s)

8 Burpee Box Jump Overs (20)

Target time each set: 1:30-1:50

Time cap each set: 2:30

Scaling option 1 (Masters 45+)

8...

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MONDAY, MAY 10th

A. Every 2 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @75%

B. 10 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

30 Air Squat

- 2 options -

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

*Score 200m as 1 rep

Target number of Round each set: 4-6 rounds

Minimum number Rounds before scaling: 3 rounds

Scaling option 1 (Masters 45+)

10 min AMRAP

200m Run

7 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

15 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

25 Air Squat

* Scaling Option 2

10 min AMRAP

200m Row

10 Rows

-Rest 2 Min-

10 min AMRAP

200m Row

20 Bar Push Ups

-Rest 2 Min-

10 min AMRAP

200m Row

20 Squats (to a box or ball)

TUESDAY, MAY 11th

For...

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MONDAY, MAY 3rd

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @70%

4 Negative Pull-ups @ 31X1 OR 8 Weighted Pull-ups (If Wtd Murph is your goal)

12 DB Bench Press (same wt as last week)

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 3 Rounds, 4min AMRAP

3 Rope Climbs

15 Power Snatches (115/80lbs)

Max Reps Bar Facing Burpees

- 1 minute Rest btw rounds -

Target Reps: 12+ burpees each set (1min + of burpee time)

Scaling Option 1/ Masters RX: 95/65lbs

Scaling Option 2:

RC as high as possible, or feet on floor, Hang PS (65/35lbs), Burpees

TUESDAY, MAY 4th

A. Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, (20/14lbs)

• 30 cleans,...

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MONDAY, APRIL 26th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @65%

3 Negative Pull-ups @ 31X1

12 DB Bench Press

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 2 Sets

2 Rounds

Run 200m

15 GHD’s

Run 200m

10 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Target time each set: 5-8 mins

Time cap: 8min

Scaling option 1 (Masters 45+)

2 Sets

2 Rounds

Run 200m

10 GHD’s

Run 200m

7 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Scaling Option 2 (Beginner)

2 Sets

2 Rounds

Run 100m

15 Sit Ups

Run 100m

10 Bar Push Ups

-Rest 3:00 between sets-

TUESDAY, APRIL 27th

A. 3 rounds:

5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups

9 Hang...

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MONDAY, APRIL 19th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @65% with a 31X1 pace

Then, immediately perform 6-8 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. 2 rounds for time:

12/9 Cal Echo Bike

10 Burpee Box Get Over (30/24)

5 Sandbag Cleans (150/100)

-Rest 3 minutes and go into-

For Time:

24/18 Cal Echo Bike

20 Burpee Box Get Over(30/24) *

10 Sandbag Cleans (150/100)

* Athletes can use hands for BBJO *

Target Time: 3-4 min + 4-5min

Time Cap: 5 minutes/ 6 minutes

Scaling Option 1/ Masters RX:

10/7 Cals, 24/20", 100/75lbs

Scaling Option 2:

8/5 Cals, 12", 50/30lbs

C.Mobility:

1 min forward fold (wide legs)

1 min seated QL stretch (each side)

1 min couch stretch (each side)

TUESDAY, APRIL 20th

A....

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MONDAY, APRIL 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @60% with a 31X1 pace

Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. Every minute on the Minute (5 minutes)...

Max Cals ERG 30 seconds (rest 30 seconds)

- Rest 3 minutes -

Every minute on the Minute (5 minutes)...

Max Bar Facing Burpees 30 seconds (rest 30 seconds)

* you choose ERG/ Assault

C. 3 sets

10-15 GHD Hip Extensions or Banded Good Mornings

10 Barbell Back Rack, Step Back Lunges ea side (mod load)

TUESDAY, APRIL 13th

A. Every 3:00 (6 sets)

- 0:00 - 3:00

12/10 Calorie Echo Bike

15 Power Snatch (75/55)

- 3:00 - 6:00

12/10 Calorie Echo Bike

12 Power Snatch (95/65)

- 6:00 - 9:00

12/10 Calorie Echo Bike

9 Power Snatch...

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