WEEK of WORKOUTS

MONDAY, OCTOBER 5th

HAPPY BIRTHDAY JUSTIN FONTENOT

TUESDAY, OCTOBER 6th

HAPPY BIRTHDAY JUSTIN BROWN

WEDNESDAY, OCTOBER 7th

THURSDAY, OCTOBER 8th

HAPPY BIRTHDAY MARISA ROTOLO, KEITHA PITCHFORD, and SCOTT ALDREDGE

FRIDAY, OCTOBER 9th

SATURDAY, OCTOBER 10th

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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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MONDAY, AUGUST 17th

HAPPY BIRTHDAY ALEXA WILLIAMS, KIMBERLY PRITCHETT, and DOUG WARREN

A. 15:00-30:00

Front Squat 5x2,3x3@80%

Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -

B. 30:00-50:00

15 minute AMRAP

50 Dumbbell Snatch(50/35)

50 Push Ups

50 Dumbbell Step Ups (50/35)(24/20)

50 Push Ups

50 Dumbbell Snatch(50/35)

Target rounds: 1+

Minimal number of reps before scaling: 175 reps

* On step-ups, DB must be placed somewhere on the shoulders.

Scaling option

12 min AMRAP

30 Dumbbell Snatch(35/20)

30 Push Ups

30 Dumbbell Step Ups (35/20)(20/16)

30 Push Ups

30 Dumbbell Snatch(35/20)

C. 50:00-60:00

3 rounds

15 Abmat situps

30 Russian Twist

20 sec Hollow Rock Hold

TUESDAY, AUGUST 18th

A. 15:00-50:00

8 Sets (1 Set Every 2:30)

250m/200m Row

10 Burpees

Target Time each set: 1:20 - 1:40

Time cap each set:...

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MONDAY, AUGUST 10th

Happy Birthday Rachel Barrett

A. 20:00-40:00

10 Rounds every 2 min

150 meter Sprint

8 burpee box jumpovers (24, 20')

*sprint out back garage door, take right at street and come back around to 1st garage door on far sidewalk)

* Target time each set:1:00 - 1:30, PUSH!

* Time cap each set: 1:30

Scaling

10/7 Assault bike

6 burpee box stepovers (12)

B. 40:00-60:00

Accessory:

3 sets

10 single Arm DB Lawnmower ea

10 Bird Dog (each side)

1:00 Hollow Rock Hold

1:00 Couch Stretch or Pigeon Pose off box

TUESDAY, AUGUST 11th

A. 15:00-30:00

Bench Press 6x2,2x3@80%

- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -

B. 30:00-50:00

3 Rounds For Time:

21 Back Squats (115/75)

15 Hang Power Cleans (115/75)

9 Shoulder to Overhead (115/75)

50 DU 100 SU

*Take bar from floor for all movements

Target Time: 8-10...

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MONDAY, AUGUST 3rd

HAPPY BIRTHDAY ANGELA LONGABERGER

A. 15:00-30:00

Deadlift 7x2,1x3@80%

- EMOM; on the 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00 - 45:00

For Time:

30 GHD sit ups

30 Shoulder to Overhead (75/55)

60 Pull Ups

30 Shoulder to Overhead (75/55)

30 GHD sit ups

- 15 minute time cap -

Target time: 7-9 minutes

Good old chipper that is designed to be light and fast!

Scaling

For Time:

30 Abmat sit ups

30 Shoulder to Overhead (55/35)

60 Jumping Pull Ups

30 Shoulder to Overhead (55/35)

30 Abmat sit ups

- 15 minute time cap -

C. 45:00-60:00

3 sets

60 sec Side Plank (each side)

16 Alternating Dumbbell Bench

10 Single Dumbbell RDL (each side)

TUESDAY, AUGUST 4th

A. 15:00 - 45:00

A. For Time:

21-15-9

Overhead Squat (95/65)

Burpee...

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