CrossFit

2017-07-28

28/07/17
Warm-up
Duck Walk Relay Race
Teams of 2-3 race and losing team does burpees
3 rounds for quality:
20 Overhead Walking Lunges with a Plate
10 Hanging Leg Raises
Weightlifting
Snatch (2 reps every minute for a 10 minute EMOM )
Start at 65% of 1 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
6 Snatch (50/35)
14 Toes to Bar

RX+ (62/45)

CrossFit

2017-07-27

27/07/17
Warm-up
1000m Row
Row 1000m at a low intensity
Slow Squat Warm Up
2 rounds:
1 minute Squat (30s down/30s up)
30s Lunge Hold per side
5 Pause Air Squats

3 rounds:
10 Hollow Rocks
20 Jumping Lunges
30 Mountain Climbers
Strength
Back Squat (Find 5 rep max and then complete 2 sets with 90%)
Metcon
Metcon (Time)
For Time:
500m Row

21-15-9
Pull Ups
Sit-Ups
Air Squats

500m Row

CrossFit

2017-07-26

26/07/17
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
Gymnastics
50 Hand Release Push Ups for time (Time)
as fast as possible with good form. No snakes or worms.

RX+ (100 reps)
Metcon
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

CrossFit

2017-07-25

25/07/17
Warm-up
5 minute D.U. AMRAP (AMRAP - Reps)
50 D.U. = 1 rep
complete as many reps as possible in 5 minutes
Med Ball Cleans
Progression and position for proper Med Ball Cleans.

30 total reps
Slow Split Jerk
4 rounds:
30 Second OH Lunge
5 Jerk Jumps
8 Pike Push Ups
Weightlifting
Clean and Jerk (3-3-3-3-3)
All reps must be touch and go.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
30 D.U.
10 Clean and Jerk (50/35)

RX+ (62/45)

CrossFit

2017-07-24

24/07/17
Warm-up

CrossFit

2017-07-22

22/07/17
Warm-up
60 Calorie Row
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (Work Up to a 1 rep max in 8 minutes)
Metcon
Metcon (6 Rounds for reps)
2 minutes on 2 minutes off for 24 minutes:
20/16 Calorie Row
AMRAP Squat Snatch (50/35)

RX+ (60/45)

CrossFit

2017-07-21

21/07/17
Warm-up
3 rounds with a partner alternating:
20 Overhead Plate Lunges
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Metcon
Overhead Squat (6-6-6-6-6)
find your 6 rep max and then complete 2 drop sets with 90% of your 6 rep max
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees

CrossFit

2017-07-20

20/07/17
Warm-up
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Gymnastics
Handstand Holds (with a Partner) (1 minute free standing Handstand)
accumulate time in a Handstand Hold
HSPU Progression (30 total reps at the most difficult progression)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit

2017-07-19

19/07/17
Warm-up
800m Run
Run around the building 2 times
Bring Sally Up (No Measure)
Squat with the commands from the song with an empty barbell

https://www.youtube.com/watch?v=3x2sWPesS34
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
40 minute time cap

CrossFit

2017-07-18

18/07/17
Warm-up
Partner Burpee Hang
3 rounds of 15 Burpees while partner hangs on bar
Gymnastics
Ring Dips (50 reps in as few sets as possible)
10 minute time cap
Ring Rows (100 reps in as few sets as possible)
10 minute time cap
Ring Supported Leg Raises (100 reps in as few sets as possible)
Scale with a box or knee Raises
10 minute time cap
Metcon
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP:
7 Burpees
7 Toes to Bar
7 Push Ups

CrossFit

2017-07-17

17/07/17
Warm-up
60 Calorie Row
3 rounds for quality:
1 Lap Single DB Overhead Carry per arm
10 Partner Leg Throws
Strength
Push Press (Find 6 rep Max and then do 2 drop sets with 90%)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit

2017-07-15

15/07/17
Warm-up
800m Run
Run around the building 2 times
Gymnastics
Toes to Bar Progression (30 total reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
Metcon
Metcon (Time)
For Time:
400 meter Run with a Kettlebell (24/16)
15 Toes to Bar
30 Russian KB Swings (24/16)
800 meter Run with a KB
15 Toes to Bar
30 Russian KB Swings
800 meter Run with a KB
15 Toes to Bar
30 Russian KB Swings
400 meter Run with a KB

RX+ (32/20)

CrossFit

2017-07-14

14/07/17
Warm-up
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Strength
Back Squat (Find 6 rep max then do 2 drop sets with 90%)
Metcon
Metcon (Time)
5 rounds for time:
10 Burpees over the bar
10 Deadlifts (80/55)
20 Walking Lunges

RX+ (100/75)

CrossFit

2017-07-13

13/07/17
Warm-up
EMOM Warm Up
9 minutes EMOM:
50 Mountain Climbers
5 Burpee Pull Ups
15 Hollow Rocks
Gymnastics
30 Pull Ups for time (Time)
30 Strict Pull Ups for time
Weightlifting
Snatch (3 touch and go Snatch)
Every 2 minutes for 12 minutes alternating with a partner and try to increase weight
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
10 Pull Ups
10 Squat Snatch (30/25)

RX+ (40/25)

CrossFit

2017-07-12

12/07/17
Warm-up
1000m Row
Row 1000m at a low intensity
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Weightlifting
Clean (5 touch and go Squat Cleans start at 60%)
Every 2 minutes for 12 minutes alternating with a partner and try to increase weight
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2017-07-11

11/07/17
Warm-up
3 rounds for quality:
10 Penguin Jumps
10 Air Squats
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
Strength
Weighted Pull-ups (6-6-6-6-6)
Scale with Strict banded pull ups
Dumbbell Row (10-10-10 per hand)
one hand at a time
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CrossFit

2017-07-10

10/07/17
Warm-up
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Gymnastics
Handstand Holds (with a Partner) (2 total minutes)
accumulate time in a Handstand Hold
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
'Easy' Mary (AMRAP - Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

CrossFit

2017-07-08

08/07/17
Warm-up
3 rounds for quality:
10 Scapular Pull Ups
10 Med Ball Deadlifts
10 Med Ball Squats
Gymnastics
30 Pull Ups for time (Time)
30 Strict Pull Ups for time
Strength
Front Squat (10-10-10-10)
all 4 sets with 65% or more.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2017-07-07

07/07/17
Warm-up
Partner Warm Up 4
3 rounds with a Partner:
10 Push Up Hand Claps
10 Partner Pistols per leg
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (1 rep each minute for a 10 minute EMOM)
Start at 70% of 1 rep max and go up if possible
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit

2017-07-06

06/07/17
Warm-up
30 Burpees

Stretch ankles and practice Penguin drills
5 minute D.U. AMRAP (AMRAP - Reps)
50 D.U. = 1 rep
complete as many reps as possible in 5 minutes
Strength
Bench Press (10-10-10-10)
all 4 sets with 65% or more
Bent Over Row (10-10-10-10)
Find 10 rep max and then complete two drop sets with 90% of the 10 rep max.
Metcon
Angry Annie (Time)
for time:
50 D.U.
15 Toes to Bar
40 D.U.
14 Toes to Bar
30 D.U.
13 Toes to Bar
20 D.U.
12 Toes to Bar
10 D.U.
11 Toes to Bar

CrossFit

2017-07-05

05/07/17
Warm-up
1000m Row
Row 1000m at a low intensity
Gymnastics
Handstand Holds (with a Partner) (2 minutes )
accumulate time in a Handstand Hold
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit

2017-07-04

04/07/17
Warm-up
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Adv. Clean Warm Up
3 rounds: Only the Bar
3 Clean Pulls
1 Hang Power Clean + 1 Front Squat
3 Cleans
Weightlifting
Clean (1 rep every minute for a 10 minute EMOM)
weight starts at 70% of 1 rep max and cannot go below 70%. Go up if you can. 6 over the bar burpees for any missed lifts
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2017-07-03

03/07/17
Warm-up
800m Run
Run around the building 2 times
With a medball
3 rounds for quality:
9 PVC Shoulder Press
9 PVC Sumo Deadlift High Pull
Strength
Push Press (5-5-5-5-5)
Find your 5 Rep Max and then complete two drop sets with 90% of the 5 RM
Dumbbell Row (10-10-10-10)
one hand at a time
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
12 Shoulder to Overhead (40/30)
12 Sumo Deadlift High Pull (40/30)

Every time the athlete breaks up a set they must do 6 Burpees over the bar

CrossFit

2017-07-01

01/07/17
Warm-up
Assault Bike Ladder
0:00-1:00
Bike 6 Calories
1:00-2:00
Rest
2:00-3:00
Bike 9 Calories
3:00-4:00
Rest
4:00-5:00
Bike 12 Calories
5:00-6:00
Rest
6:00-7:00
Bike 15 Calories
6:00-7:00
Rest
7:00-8:00
Bike 18 Calories
Strength
Deadlift (10-10-10)
All sets with 60% of 1RM
Romanian Deadlift (8-8-8-8)
Stiff-legged Deadlift
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

2017-06-30

30/06/17
Warm-up
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Squat Therapy
30 Slow Pause Air Squats facing the wall with hands overhead
Strength
Back Squat (10 rep max)
find your 10 rep max and then do 2 sets of 10 with 90% of your new 10 rep max.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
15 Wall Balls
15 DB Squat Cleans (20/12.5)

RX+ (22.5/15)

CrossFit

2017-06-29

29/06/17
Warm-up
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Weightlifting
Hang Power Clean (6-6-6-6-6)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale with Ring Dips

CrossFit

2017-06-28

28/06/17
Warm-up
3 rounds for quality:
9 Hanging Leg Raises
9 Second Handstand Hold on the wall
9 Single Hand KB Swing
Gymnastics
Toes to Bar Progression (40 reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
40 Toes to Bar for time (Time)
complete as fast as possible
Strength
Barbell Row (8-8-8-8)
use 30% of your Deadlift Max
Shoulder Press (8-8-8-8)
use 60-70% of 1 Rep Max
Metcon
Metcon (6 Rounds for time)
Every 90 seconds for 9 minutes:
16/12 Calorie Row

RX+ 16/12 Calorie Assault Bike

CrossFit

2017-06-27

27/06/17
Warm-up
3 rounds for quality:
5 Scapular Pull Ups
10 Hand Release Push Ups
15 Hanging Knee Raises
20 Air Squats
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
45 minute time cap
scale the reps for athletes as needed

CrossFit

2017-06-26

26/06/17
Warm-up
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Weightlifting
Thruster (6-6-6-6-6)
3 sets at 70% 1 rep max
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Gymnastics
Metcon (Time)
30 Assisted Pull Ups

RX+ Strict Pull Ups

CrossFit

2017-06-24

24/06/17
Metcon (No Measure)
Swiss Team CHallenge 2017

If you are not competing, then stop by CrossFit Pegasus and cheer on your friends!

CrossFit

2017-06-23

23/06/17
Warm-up
9 minute EMOM Warm Up
9 minute EMOM:
12 Burpees
15 Sit Ups
18 Air Squats
Strength
Bench Press (5-3-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
20 American KB Swings (24/16)
20 Weighted Walking Lunges (24/16)
20 Hand Release Push Ups

RX+ (28/20)

CrossFit

2017-06-22

22/06/17
Warm-up
5 minute D.U. AMRAP (AMRAP - Reps)
50 D.U. = 1 rep
complete as many reps as possible in 5 minutes
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (5-3-1-1-1-1-1)
Metcon
Metcon (6 Rounds for reps)
12 minutes running clock:
1 minute max D.U.
1 minute max DB Snatch (22/15)
2 minute max D.U.
2 minute max DB Snatch (22/15)
3 minute max D.U.
3 minute max DB Snatch (22/15)

CrossFit

2017-06-21

21/06/17
Warm-up
60 Calorie Row
3 rounds for quality:
10 Scapular Box Dips
5 Box Dips
10 Air Squats
Gymnastics
Weighted Dips (1-1-1-1-1)
Dip on the matador bar or between boxes with weight
Metcon
Metcon (Time)
For Time:
90 Calorie Row
75 Air Squats
60 Sit Ups
45 Box Jumps
30 Ring Dips
15 Pull Ups

RX+ 90 Calorie Row

CrossFit

2017-06-20

Test Week WOD #3
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit

2017-06-19

19/06/17
Warm-up
1200m Run
1200m Run (3 times around the building)
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Strength
Shoulder Press (1-1-1-1-1)
Push Press (1-1-1-1-1)
Metcon
Metcon (Time)
5 rounds for time:
5 Pull Ups
10 Burpees
400 meter Run

RX+ Chest-to-bar Pull Ups

CrossFit

2017-06-17

17/06/17
Warm-up
800m Run
Run around the building 2 times
3 rounds for quality:
10 Scapular Shoulder Press
10 DB Row
Strength
Push Press (2-2-2-2-2)
3 sets with 90% 1 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
15 Push Press (40/30)
10 Pull Ups
400 meter Run

CrossFit

2017-06-16

16/06/17
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Strength
Deadlift (2-2-2-2-2)
3 sets with 90% 1 rep max
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

CrossFit

2017-06-15

15/06/17
Warm-up
60 Calorie Row
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds for quality:
10 Band around the Elbow Push Ups
10 Scapular Row
1 minute Air Squat
Strength
Bench Press (5-5-5-5-5)
Metcon
Metcon (12 Rounds for reps)
4 rounds for reps:
1 minute Calorie Row
1 minute Push Ups
1 minute Toes to Bar
1 minute Rest

CrossFit

2017-06-14

14/06/17
Warm-up
3 rounds of:
1 minute Overhead Squat
3 rounds for Quality:
6 Snatch Balance
6 Drop Snatch
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (2-2-2-2-2)
3 sets with 90% of 1 Rep Max
Metcon
Karabel (Time)
10 rounds for time:
3 Power Snatch (62.5/45)
15 Wall Balls (20lbs/14lbs)

CrossFit

2017-06-13

13/06/17
Warm-up
2 rounds for Quality:
400 meter Run
20 Walking Lunges with a MedBall
Handstand Walk (20-20-20)
Practice handstand walks with a partner. Scale with a wheelbarrow walk
Gymnastics
Weighted Dips (2-2-2-2-2)
Dip on the matador bar or between boxes with weight
Find your 2 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
16 minute AMRAP:
12 Ring Dips
20 Front Rack Walking Lunges (20/15)

CrossFit

2017-06-12

12/06/17
Warm-up
Funnel Tag
The team must protect one person from getting tagged
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Strength
Clean (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (Time)
21-15-9 for time:
Squat Clean (50/35)
Burpees over the Bar

RX+ (60/45) and bar facing burpees

CrossFit

2017-06-09

09/06/17
Warm-up
800m Run
Run around the building 2 times
3 rounds for quality:
10 Scapular Pull Ups
10 Scapular Push Ups
Gymnastics
Handstand Holds (with a Partner) (2 total minutes)
accumulate time in a Handstand Hold
Strength
Push Press (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (Time)
12-11-10-9-8-7-6-5-4-3-2-1 for time:
Push Press (30/25)
Burpees over the Bar

RX+ (40/30)

CrossFit

2017-06-08

08/06/17
Warm-up
400 meter Plate Run (15/10)
3 rounds with a Plate (15/10):
10 Lunges
15 Deadlifts
Strength
Deadlift (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (Time)
7 rounds for time:
11 Deadlifts at Bodyweight
100m Sprint

CrossFit

2017-06-07

07/06/17
Warm-up
3 rounds for Quality:
1 Lap Overhead DB Carry
10 DB Goblet Squats
5 Push Ups
Strength
Back Squat (6-6-6-6-6)
4 sets at 70% of 1 rep max or more
Metcon
Metcon (Time)
21-15-9 for time:
Dumbbell Overhead Squats (15/10)
Ring Dips

RX+ (17.5/12.5)

CrossFit

2017-06-06

06/06/17
Warm-up
750m Row
Row 750m at a low intensity before the class starts if possible
Duck Walk Relay Race
Teams of 2-3 race and losing team does burpees
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (Time)
3 rounds for time:
250m Row
12 Squat Snatch (30/25)
21 Push Ups

RX+ (50/35)

CrossFit

2017-06-03

03/06/17
Warm-up
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
3 rounds for quality:
10 Scapular Dips
60 seconds Air Squat
10 Single Hand Russian KB Swings
Gymnastics
Weighted Dips (4-4-4-4-4)
Dip on the matador bar or between boxes with weight
Metcon
Metcon (5 Rounds for reps)
Every 4 minutes for 20 minutes:
15/10 Calorie Row
20 KB Swings (24/16)
AMRAP Ring Dips

2 minute Time Cap per round

RX+ (32/20)

CrossFit

2017-06-02

02/06/17
Warm-up
Game: Delivery man
Just like Pizza man but with a twist; a med ball must be held between the legs and cannot touch the floor
D.U. AMRAP 5 minutes
50 D.U. = 1 rep
complete as many reps as possible in 5 minutes
Weightlifting
Clean (4-4-4-4-4)
3 sets with 80% 1 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
5 Squat Cleans (50/35)
6 Pull Ups
30 D.U.

RX+ (60/45) and Chest to Bar Pull Ups

CrossFit

2017-06-01

01/06/17
Warm-up
60 Calorie Row
3 rounds with a partner:
10m Wheelbarrow wals
10 Partner Leg Throws
Strength
Push Press (4-4-4-4-4)
3 sets with 80% of 1 rep max
Metcon
CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

CrossFit

2017-05-31

31/05/17
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Strength
Deadlift (4-4-4-4-4)
3 sets with 80% of 1 rep max
Metcon
Metcon (Time)
21-15-9 for time:
Deadlift (90/55)
Wall Balls (20lbs/14lbs)

RX+ Deadlifts (102/70)
Wall Balls (25lbs/16lbs)

CrossFit

2017-05-30

30/05/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
3 rounds for quality:
10 Scapular Ring Row
10 Scapular Push Ups
10 Air Squats
Gymnastics
Toes to Bar Progression (30 total reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
Metcon
Metcon (Time)
5 rounds for time:
10 Toes to Bar
15 Burpees
25 Push Ups
50 Walking Lunges

CrossFit

2017-05-29

29/05/17
Warm-up
30 Burpees

3 rounds for quality:
20 steps Plate Overhead Duck Walk
5 Scapular Pull Ups
10 Bar Kips
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (4-4-4-4-4)
3 sets with 80% 1 rep max or more
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
20 Alternating Dumbbell Snatches (22.5/15)
10 Pull Ups

RX+ (25/17.5) and Chest-to-Bar Pull Ups

CrossFit

2017-05-27

27/05/17
Warm-up
Duck Walk Relay Race
Teams of 2-3 race and losing team does burpees
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (5-5-5-5-5)
3 sets with 75% of 1 rep max
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:
30 D.U.
15 Squat Snatch (35/25)

then 12 (40/30) then 9 (45/32.5) then 6 (50/35) and 3 (60/45)

CrossFit

2017-05-26

26/05/17
Warm-up
Assault Bike Ladder
0:00-1:00
Bike 6 Calories
1:00-2:00
Rest
2:00-3:00
Bike 9 Calories
3:00-4:00
Rest
4:00-5:00
Bike 12 Calories
5:00-6:00
Rest
6:00-7:00
Bike 15 Calories
6:00-7:00
Rest
7:00-8:00
Bike 18 Calories
Strength
3 rounds for quality:
10 Scapular Ring Row
10 Scapular Dips
Weighted Dips (5-5-5-5-5)
Dip on the matador bar or between boxes with weight
Metcon
Metcon (Time)
5 rounds for time:
10 Pull Ups
10 Ring Dips
20 Walking Plate Overhead Lunge (20/15)

RX+ (25/20)
20 minute Time Cap

CrossFit

2017-05-25

25/05/17
Warm-up
Game: Delivery man
Just like Pizza man but with a twist; a med ball must be held between the legs and cannot touch the floor
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Strength
Clean (5-5-5-5-5)
3 sets with 75% of 1 rep max
Metcon
Metcon (Time)
21-15-9 for time:
Squat Clean (50/35)
Burpees over the Bar

RX+ (60/45) and bar facing burpees

CrossFit

2017-05-24

24/05/17
Warm-up
4 rounds of:
4 Back Burpees
6 Second Handstand Hold on the wall
10 meter Bear Crawl
2 rounds for quality:
10 Scapular Shoulder Press
10 Push Press with an Empty Bar
Strength
Push Press (5-5-5-5-5)
3 sets at 75% 1 rep max
Metcon
Metcon (Time)
5 rounds for time:
10 Single Kettlebell Clean and Jerk (28/16)
15 Pull Ups

RX+ (32/20)

CrossFit

2017-05-23

23/05/17
Warm-up
3 rounds for quality:
10 Bird Dogs
10 Single Arm Russian KB Swings
10 Scapular KB Row
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Strength
Deadlift (5-5-5-5-5)
3 sets at 75% 1 rep max
Metcon
CrossFit Games Open 14.3 (AMRAP - Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"
WITH A PARTNER

CrossFit

2017-05-22

22/05/17
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds for quality:
10 Scapular Push Ups
20 Reverse Banded Pistols
Strength
Banded Push Ups (5-5-5-5-5)
Use bands to add resistance for the push up. Make every rep explosive off the floor.
Metcon
Metcon (6 Rounds for reps)
Every 3 minutes for 18 minutes:
500m Row
AMRAP Unbroken Push Ups

CrossFit

2017-05-20

20/05/17
Warm-up
3 rounds for quality:
15 Air Squats
10 Ring Rows
5 Push Ups
Strength
Bench Press (6-6-6-6-6)
3 sets with 70% 1 rep max
Metcon
Candy (Time)
5 rounds for time:
20 Pull Ups
40 Push Ups
60 Air Squats
30 minute Time Cap

CrossFit

2017-05-19

19/05/17
Warm-up
British Bulldog
Crab walk style British Bulldog
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (6-6-6-6-6)
3 sets with 70% 1 rep max and all reps touch and go
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
All reps performed as Squat Snatch with a 15 minute Time Cap

CrossFit

2017-05-18

18/05/17
Warm-up
3 rounds for quality:
10 Scapular Push Ups
20 Walking Lunges
Gymnastics
Ring Dips (6-6-6-6)
Hollow Holds (1 set)
40 seconds on 20 seconds rest for
4 minutes
Metcon
Metcon (5 Rounds for reps)
5 rounds:
2 minutes of
20/15 Calorie Assault Bike
AMRAP Ring Dips

CrossFit

2017-05-17

17/05/17
Warm-up
60 Calorie Row
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Weightlifting
Clean (6-6-6-6-6)
3 sets with 70% 1 rep max
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scale the Muscle Ups with Pull Ups

CrossFit

2017-05-16

16/05/17
Warm-up
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Gymnastics
Handstand Holds (with a Partner) (5 minute time cap)
accumulate time in a Handstand Hold
Strength
Push Press (6-6-6-6-6)
3 sets with 70% 1 rep max
Metcon
Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

CrossFit

2017-05-15

15/05/17
Warm-up
Tire Flip Relay
Two teams and two tires, it is a race with many burpees waiting for the losing team
3 rounds for quality:
10 KB single leg deadlift
Strength
Deadlift (6-6-6-6-6)
3 sets with 70% 1 rep max
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit

2017-05-13

13/05/17
Warm-up
3 rounds for quality:
3 Pause Air Squats
3 Fast Air Squats
3 Squat Box Jumps
Strength
Back Squat (5-3-1-1-1-1-1)
Dumbbell Row (10-10-10-10)
one hand at a time
Dumbbell Shoulder Press (10-10-10-10)
One arm at a time
Metcon
Bring Sally Up (No Measure)
Squat with the commands from the song with an empty barbell

https://www.youtube.com/watch?v=3x2sWPesS34

CrossFit

2017-05-12

12/05/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
3 rounds for quality:
10 Scapular Push Ups
10 Scapular Pull Ups
5 Pause Air Squats
Gymnastics
30 Pull Ups for time (Time)
30 Strict Pull Ups for time
10 minute time cap
Metcon
Metcon (4 Rounds for reps)
4 rounds for Calories:
3 minutes on 3 minutes rest
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP Calorie Assault Bike

CrossFit

2017-05-11

11/05/17
Warm-up
3 rounds for quality:
10 Laying Facedown Pass Throughs
10 PVC Wall Facing Pause OHS
3 rounds for quality:
10 Bar Kips
10 V-Sit-Ups
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Strength
Overhead Squat (5-3-1-1-1-1-1)
Metcon
Helga (Time)
21-15-9 for time:
Overhead Squats (50/35)
Toes to Bar

RX+ (60/45)

CrossFit

2017-05-10

10/05/17
Warm-up
60 Calorie Row
3 rounds:
30 Unbroken D.U.
6 Burpees
Gymnastics
Metcon (No Measure)
3 rounds of quality:
7 Strict Pull Ups
7 Push Ups

RX+
7 Strict Chest to Bar Pull Ups
14 Push Ups
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CrossFit

2017-05-09

09/05/17
Warm-up
3 rounds for quality:
20 Walking Lunges
10 Push Ups
3 rounds of:
1 minute Squat
30 seconds rest
Strength
Front Squat (5-3-1-1-1-1)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit

2017-05-08

08/05/17
This week we are testing the last six weeks of training were we focused on Pull Ups and Squatting.
Warm-up
3 rounds:
9 Scapular Pull Ups
10 single arm KB Swings
10 Box Step Ups
Pull Up Progression with Bands
Gymnastics
Strict Pull Ups (1 attempt at unbroken reps)
Scale with Partner Assisted Pull Ups
Metcon
Jennifer (AMRAP - Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here

CrossFit

2017-05-06

06/05/17
Warm-up
6 minute EMOM:
6 PVC Thrusters
6 Burpees
12 reps per minute
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Weightlifting
Thruster (3-3-3-3)
Metcon
Bergeron Beep Test (AMRAP - Rounds)
EMOM for as long as possible:
7 Thrusters (35/25)
7 Pull Ups
7 Burpees
21 reps per minute. Only the number of completed rounds make the total score.

CrossFit

2017-05-05

05/05/17
Warm-up
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Gymnastics
3 rounds for quality:
10 Single Leg Box Jumps
2 Box Jumps overs
Long Jump for distance (Distance)
9 Attempts at a long jump for distance. Record the longest jump only.
Strength
Back Squat (2-2-2-2-2-2)
3 sets of 2 reps at 90% 1RM
Metcon
Assault Bike Tabata (Calories)
Tabata on the Assault Bike for Calories

CrossFit

2017-05-04

04/05/17
Warm-up
EMOM Warm Up
9 minutes EMOM:
50 Mountain Climbers
5 Burpee Pull Ups
15 Hollow Rocks
Gymnastics
Weighted Pull-ups (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
5 Pull Ups
10 Wall Balls
15 Kettlebell Swings (28/16)

RX+ Chest to bar Pull Ups and (32/20)

CrossFit

2017-05-03

03/05/17
Warm-up
1000m Row
Row 1000m at a low intensity
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
3 rounds for quality:
10 Banded Overhead Squats
5 PVC Pause Overhead Squats
3 Burpees (Snap Hips)
Strength
Overhead Squat (2-2-2-2-2-2)
3 sets of 2 with 90% 1RM
Metcon
Nautical Nancy (Time)
5 rounds for time:
500m Row
15 Overhead Squats (43/30)

CrossFit

2017-05-02

02/05/17
Warm-up
3 rounds for quality:
10 Single leg Standing Calf Raises (10 L/10 R)
15 Penguin Jumps
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
Gymnastics
Metcon (Time)
For Time:
30 Strict Pull Ups
15 Pull Ups

RX+ (All Pull Ups Chest to Bar)
Metcon
Angry Annie (Time)
for time:
50 D.U.
15 Toes to Bar
40 D.U.
14 Toes to Bar
30 D.U.
13 Toes to Bar
20 D.U.
12 Toes to Bar
10 D.U.
11 Toes to Bar

CrossFit

2017-04-29

29/04/17
Warm-up
3 rounds for quality:
3 Med Ball Cleans
3 High Hang Med Ball Cleans
5 Push Ups
3 rounds:
10 Behind the Head Front Rack Squats
5 Second Ring Hold
Strength
Front Squat (3-3-3-3-3-3)
3 sets with 85% 1 rep max
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans this time!

CrossFit

2017-04-28

28/04/17
Warm-up
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
3 rounds for quality:
10 Reverse Banded Pistols
10 Second Handstand Hold
10 Second Bar Hang
Handstand Holds (with a Partner) (1 minute)
accumulate time in a Handstand Hold
Pistol Progression
Metcon
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit

2017-04-27

27/04/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
3 rounds of quality:
10 Scapular Push Ups
60 second Air Squat
Strength
Back Squat (3-3-3-3-3-3)
3 sets with 85% 1 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minutes AMRAP:
20 Wall Balls (20/14)
10 Push Ups

RX+ (25/16)

CrossFit

2017-04-26

26/04/17
Warm-up
60 Calorie Row
3 rounds for quality:
10 Scapular Pull Ups
10 Scapular Ring Rows
10 Ring Rows
Gymnastics
Weighted Pull-ups (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
25 minute AMRAP:
25 Abmat Sit Ups
12 Pull Ups
25 Calorie Row

RX+ (Chest to Bar Pull Ups)

CrossFit

2017-04-25

25/04/17
Warm-up
3 rounds of quality:
5 Slow Plate Squats
5 Slow Overhead Plate Squats
10 Ring Rows
Squat Therapy
30 Slow Pause Air Squats facing the wall with hands overhead
Strength
Overhead Squat (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
9 Overhead Squats (40/25)
9 Burpee over the box

RX+ (60/45)

CrossFit

2017-04-24

24/04/17
Warm-up
3 rounds:
12 Wall Ball Thrusters
9 Scapular Pull Ups
6 Bar Kips
Gymnastics
Metcon (Time)
30 Total Pull Ups
Strength
Push Press (9-9-9-9)
Metcon
Metcon (Time)
21-15-9 For Time:
DB Thruster (17.5/12.5)
Toes to Bar

RX+ (22.5/15)

CrossFit

2017-04-22

22/04/17
Warm-up
Sled Drag Relay
In two teams run a sled drag relay
3 rounds for quality:
15 Banded Sumo Deadlifts
15 PVC Thrusters
Strength
Sumo Deadlift (8-8-8-8-8)
Metcon
Metcon (Time)
21-15-9
Sumo Deadlift High Pull (30/25)
Thruster (30/25)
Burpee over the Bar

CrossFit

2017-04-21

21/04/17
Warm-up
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
Med Ball Cleans
Progression and position for proper Med Ball Cleans.

30 total reps
Strength
Front Squat (4-4-4-4-4)
3 sets @ 80% 1RM
Metcon
Metcon (Time)
5 rounds for time:
30 D.U.
9 Squat Cleans (50/35)

RX+ (60/45)
15 minute Time Cap

CrossFit

2017-04-20

20/04/17
Warm-up
With a partner 6 rounds of 250m row
Gymnastics
Metcon (No Measure)
3 rounds:
12 Ring Row
12 Hollow Rocks
1 Handstand Hold
Metcon
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes:
20/15 Calorie Row
15 DB Push Press (20/15)

Split up into two heats: one heat starts at 0:00 and the next heat starts at 2:00
Dropping the Barbell on the floor = 50 Burpees

CrossFit

2017-04-19

19/04/17
Warm-up
3 rounds:
20 Walking Lunges
10 Single Leg Hip Bridge
10 Reverse Banded Squats
Strength
Back Squat (4-4-4-4-4)
3 sets @ 80% 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
10 Med Ball Deadlift (25/16)
10 Med Ball Squats (25/16)
10 Med Ball Walking Lunges (25/16)

10 Burpee Penalty everytime the ball leaves your hands or stays on the ground longer than 2 seconds

CrossFit

2017-04-18

18/04/17
Warm-up
Assault Bike Ladder
0:00-1:00
Bike 6 Calories
1:00-2:00
Rest
2:00-3:00
Bike 9 Calories
3:00-4:00
Rest
4:00-5:00
Bike 12 Calories
5:00-6:00
Rest
6:00-7:00
Bike 15 Calories
6:00-7:00
Rest
7:00-8:00
Bike 18 Calories
Partner up!
Gymnastics
Metcon (Weight)
4 rounds for quality:
8 Push Ups
6 Pull Ups
8 DB Row per arm

RX+ Strict Chest to Bar Pull Ups
Scale with partner Assisted Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
50 Pull Ups
50 Push Ups
100 Air Squats
100 Sit Ups
1 Rope Climb

RX+ (same reps)
Chest to Bar Pull Ups
Ring Dips
Goblet Squats (32/24)
GHD Sit Ups
Legless Rope Climbs

CrossFit

2017-04-15

15/04/17
Warm-up
800m Run
Run around the building 2 times
3 rounds:
10 Banded Overhead Squats
10 Hollow Rocks
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (5-5-5-5-5)
3 sets at 75% 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minutes AMRAP:
21 Toes to Bar
14 Alternating One-Arm Dumbbell Push Jerk (20/12.5)

RX+ (22.5/15)

CrossFit

2017-04-14

14/04/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Gymnastics
Strict Pull Ups (7-7-7-7)
Scale with Partner Assisted Pull Ups
Scale up with chest to bar
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
25 Pull Ups
50 Box Jumps
100 Thrusters (20/15)
50 AbMat Sit Ups
25 Pull Ups

CrossFit

2017-04-13

13/04/17
Warm-up
British Bulldog
Crab walk style British Bulldog
4 rounds:
6 Goblet Squats
20 Behind the head Front Rack Stretch
10 Scapular Push Ups
Weightlifting
Front Squat (5-5-5-5-5)
3 sets @ 75% 1RM
DB Row (10-10-10-10)
one hand at a time
Metcon
Metcon (Time)
6-9-12-9-6 for time:
Front Squat (60/45)
Burpees over the Bar

RX+ (80/60)

CrossFit

2017-04-12

12/04/17
Warm-up

CrossFit

2017-04-11

11/04/17
Warm-up
3 rounds:
10 Calorie Assault Bike
10 DB Glute/Hip Bridge
10 Goblet Squats
Strength
Back Squat (5-5-5-5-5)
3 sets at 75% of 1RM
Metcon
Metcon (AMRAP - Rounds)
10 minutes AMRAP:
10 Push Ups
20 Plate Overhead Walking Lunges (20/10)

RX+ (25/15) and Ring Dips
Gymnastics
Metcon (Time)
For Time:
75 Hollow Rocks
50 Tuck Ups
25 Sit Ups

CrossFit

2017-04-10

10/04/17
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
3 rounds:
3 Med Ball Cleans
6 Ring Rows
9 Scapular Pull Ups
Gymnastics
Chin Ups (6-6-6-6-6)
Weightlifting
Power Clean (4-4-4-4-4)
all reps touch and go
Metcon
Metcon (4 Rounds for reps)
2 minute on 1 minute off for 11 minutes:
10 Power Cleans (60/45)
AMRAP Pull Ups

RX+ (70/50) with Chest to Bar Pull Ups

CrossFit

2017-04-08

08/04/17
Warm-up
60 D.U.
Complete a total of 60 D.U.

RX+
Complete 70 unbroken D.U.
3 rounds:
10 Scapular Pull Ups
10 Banded Goodmorings
Strength
Deadlift (8-8-8-8)
all sets at 60% 1RM or more
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
45 D.U.
15 Deadlifts (70/55)
15 Pull Ups

RX+ (90/65) with Chest to Bar Pull Ups

CrossFit

2017-04-07

07/04/17
Warm-up
800m Run
Run around the building 2 times
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Weightlifting
Overhead Squat (6-6-6-6-6)
3 sets at 70% 1RM or more
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit

2017-04-06

06/04/17
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
3 rounds:
10 Banded Face Pulls
10 Hollow Rocks
Gymnastics
Metcon (Weight)
4 rounds:
8 Strict Pull Ups
8 Push Ups

RX+ (Strict Chest to Bar Pull Ups and Weighted Dips)
Metcon
Metcon (6 Rounds for reps)
2 minutes on 2 minutes off for 24 minutes:
1.
15 Wall Balls
8 Pull Ups
AMRAP Burpees

2.
Row For Calories
Calores = Reps

CrossFit

2017-04-05

05/04/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
3 rounds:
10 Goblet Squats
10 KB Deadlifts
8 Single Arm KB Swings per arm
Strength
Front Squat (6-6-6-6-6)
3 sets at 70% 1RM or more
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
20 minute Time Cap

CrossFit

2017-04-04

04/04/2017
Warm-up
Partner Warm Up 3
3 rounds:
one athlete holds Hollow position and the other completes 15 Air Squats
3 rounds with a Partner:
16 Alternating Push Ups
10 Alternating Scapular Pull Ups

(one athlete performs a push up and the other holds the position and then they change)
Gymnastics
Rope Climb (8 climbs)
Metcon
Cindy XXX (AMRAP - Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

CrossFit

2017-04-03

03/04/17
Warm-up
3 rounds:
10 Push Ups
15 Ring Rows
10 Pause Air Squats
Congo line Sled Push
10m Sled Push for each athlete 5 times
Goblet Squat Progression
Weightlifting
Back Squat (6-6-6-6-6)
3 sets of 6 at 70% 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
30 Snatch (30/25)
15 Toes to Bar

RX+ (40/30)

CrossFit

2017-04-01

01/04/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Strength
Sumo Deadlift (10-10-10-10)
4 sets at 65% 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
9 Sumo Deadlift High Pull (30/25)
12 Burpees Over the Bar
15 Calorie Row

RX+ (40/30) and Assault Bike Calories

CrossFit

2017-03-31

31/03/17
Warm-up
800m Run
Run around the building 2 times
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Gymnastics
Pull Up Ladder (AMRAP - Rounds)
Pull Up Ladder:
0:00-1:00
4 Pull Ups
1:00-2:00
6 Pull Ups
2:00-3:00
8 Pull Ups
3:00-4:00
10 Pull Ups
4:00-5:00
12 Pull Ups
5:00-6:00
14 Pull Ups
6:00-7:00
16 Pull Ups
7:00-8:00
18 Pull Ups

RX+ Strict Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
3 rounds of:
2 minute AMRAP
6 DB Push Press (17.5/12.5)
6 Push Ups
6 Pull Ups

3 minutes ¨Rest¨ where athletes must run 400m

RX+ (20/15)

CrossFit

2017-03-30

30/03/17
Warm-up
9 minute EMOM Warm Up
9 minute EMOM:
12 Burpees
15 Sit Ups
18 Air Squats
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Gymnastics
Handstand Holds (with a Partner) (5 minutes of practice )
accumulate time in a Handstand Hold
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
30 minute Time Cap

CrossFit

2017-03-29

29/03/17
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Gymnastics
Metcon (No Measure)
3 rounds for quality:
10 Pike Push Ups
12 Banded Chest to Bar Pull Ups
Metcon
Metcon (6 Rounds for time)
Every 4 minutes for 20 minutes:
9-6-3
Overhead Squats (50/35)
Toes to Bar

RX+(60/45)
6 Burpee Box Jumps after every round

CrossFit

2017-03-28

28/03/17
Warm-up
1200m Run
1200m Run (3 times around the building)
Strength
Metcon (Weight)
3 rounds for quality:
10 Ring Push Ups
10 Single arm DB Row
Metcon
Metcon (AMRAP - Rounds)
20 minute AMRAP:
400m Run
20 Single Arm Russian KB Swings per arm (16/12)
10 Single Arm KB Shoulder to Overhead (16/12)

RX+ (24/20)
Only completed rounds count

CrossFit

2017-03-27

27/03/17
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
3 rounds:
10 Back Squats with an Empty bar
10 Scapular Pull Ups
10 Power Cleans with an Empty Bar
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (9 Rounds for reps)
3 rounds for reps:
1 minute AMRAP Back Squat (50/35)
1 minute Rest
1 minute AMRAP Pull Ups
1 minute Rest
1 minute AMRAP Power Cleans (50/35)
1 minute Rest

RX+ (60/45)

CrossFit

2017-03-25

25032017
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
4RDS
10 laying PVC Pass Throughs
5 Squat Jumps
5Push ups
Strength
Split Jerk (3-3-3-3-3)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit

2017-03-24

24/03/17
Warm-up
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Gymnastics
Handstand Holds (with a Partner) (1:30 total hold)
accumulate time in a Handstand Hold
Strength
Push Press (6-6-6-6)
Metcon
Metcon (Time)
3 rounds:
50 Air Squats
25 Push Ups
15 Pull Ups

After each round complete 35 Calories on the Assault Bike

CrossFit

2017-03-23

23/03/17
Warm-up
3 rounds:
5 Turkish Get Ups per side
8 Goblet Squats
1 laying to standing rope climb
Gymnastics
Rope Climb (6 total ascents)
Athletes that are good at Rope Climbs should do 8-12 ascents
Push-ups (10-10-10)
add weight if possible
Metcon
Metcon (Time)
21-15-9
DB Squat Cleans (20/12.5)
Toes to Bar

RX+ (22.5/15)

CrossFit

2017-03-22

22/03/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
3 rounds for quality:
9 Banded Sumo Deadlift
6 Jumping Lunges
3 Jumping Air Squats
Gymnastics
Long Jump for distance (Distance)
15 Attempts at a long jump for distance. Record the longest jump only.
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (Time)
500 D.U. for time:
at the start of each minute complete 10 Russian KB Swings (28/20)

RX+ (32/24)

CrossFit

2017-03-21

21/03/17
Warm-up
3 rounds for quality:
250m Row
10 Scapular Push Ups
Metcon
Metcon (Time)
For Time:
500m Row
30 Ring Push Ups
1000m Row
20 Ring Push Ups
2000m Row
10 Ring Push Ups

RX+
40 Calorie Assault Bike
30 Ring Dips
60 Calorie Assault Bike
20 Ring Dips
80 Calorie Assault Bike
10 Ring Dips
Time cap is 30 minutes
Gymnastics
Metcon (Time)
For Time:
30 V-Sit-Ups
45 Tuck Ups
60 Sit Ups

CrossFit

2017-03-20

20/03/17
Warm-up
3 rounds:
3 Air Squats with a 5 Second Pause
6 Pike Push Ups
9 Hollow Rocks
Strength
Metcon (Weight)
Every 3 minutes for 18 minutes:
8 Push Press
12 Front Squats
all reps unbroken and bar is taken from the floor
Metcon (No Measure)
3 rounds:
9 Strict Pull Ups
9 Ring Dips
Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target

CrossFit

2017-03-18

18/03/17
Warm-up
3 rounds for quality:
10 Calorie Assault Bike
9 Hollow Rocks
1 Lap Trolly walk
15 Second Handstand Hold
Gymnastics
HSPU Progression (30 reps total)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon (Weight)
4 rounds for weight:
10 Unbroken Seated KB Shoulder Press
Metcon
Metcon (AMRAP - Rounds and Reps)
13 minute AMRAP:
55 Calorie Assault Bike
55 Pull Ups
55 Hand Release Push Ups

CrossFit

2017-03-17

17/03/17
Warm-up
1200m Run
1200m Run (3 times around the building)
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
3 rounds:
5 Clapping Push Ups
12 Ring Rows
Weightlifting
Bench Press (10-10-10-10)
Metcon (4 Rounds for time)
With a Partner 4 rounds each round for time:
400m Run
One athlete rests at a time while the other runs.
Metcon

CrossFit

2017-03-16

16/03/17
Warm-up
3 rounds:
1 minute Air Squat
2 Wall Climbs
3 Strict Pull Ups (scale with Assisted)
Gymnastics
Strict Pull Ups (21 total Reps )
Scale with Partner Assisted Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
25 minute AMRAP:
25 Thrusters (20/15)
25 Burpees
25 Sumo Deadlift High Pull (20/15)
Empty Barbell

CrossFit

2017-03-15

15/03/17
Metcon
1000m Row
Row 1000m at a low intensity
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
3 rounds:
5 Barbell Jumping Squats
Strength
Back Squat (5-5-5-5-5)
Metcon
Metcon (Calories)
Complete rounds for 20 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Pulls on a Rower

Score is Calories Rowed

CrossFit

2017-03-14

14/03/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Power Cleans
3 Front Rack Behind the Head Squats
Weightlifting
Clean (2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
10 Squat Clean (60/45)
10 Pull Ups
10 Ring Dips

CrossFit

2017-03-11

11/03/17
Warm-up
1200m Run
1200m Run (3 times around the building)
Partner Warm Up 4
3 rounds with a Partner:
10 Push Up Hand Claps
10 Partner Pistols per leg
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Overhead Squat (5-5-5-5-5)
Bar must come off the floor with a Snatch
Metcon
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

09/03/17
Warm-up
1000m Row
Row 1000m at a low intensity
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Metcon
Metcon (7 Rounds for time)
Every 3 minutes for 21 minutes:
25/20 Calorie Row
10 Thrusters (20/15)

CrossFit

2017-03-06

06/03/17
Warm-up
1200m Run
1200m Run (3 times around the building)
3 rounds:
9 Scapular Pull Ups
9 Scapular Push Ups
9 Hollow Rocks
3 Pause Air Squats
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit

2017-03-04

04/03/17
Warm-up
3 rounds for quality:
20 Walking lunges
10 Hollow Rocks
10 Push Ups
Gymnastics
Jumping Bar Muscle-Ups (30 total reps)
Set the bar to chest height and practice Jumping Bar Muscle-Ups
Metcon (No Measure)
3 rounds:
8 Pull Ups
8 Bar Dips
Strict for all movements, scale as needed
Metcon
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

2017-03-03

03/03/17
Warm-up
Partner Warm Up 4
3 rounds with a Partner:
10 Push Up Hand Claps
10 Partner Pistols per leg
Weightlifting
Bench Press (5-5-5-5-5)
3 sets at 75% or more
Metcon
Metcon (5 Rounds for calories)
15 minute EMOM:
1. AMRAP Calories on the Rower
2. 10 Wall Balls (20/14)
3. Rest

CrossFit

2017-03-02

02/03/17
Warm-up
Partner Assault Bike Warm Up
80 Calories on the Assault Bike with a Partner
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Strength
Metcon (No Measure)
3 rounds:
10 Pull Ups
10 Ring Dips
Pull Ups are Strict, scale as needed
Weightlifting
Snatch (3-2-1-1-1-1)
Max Out
Metcon
Double Isabel with a Partner (Time)
60 Snatch (60/45)

CrossFit

2017-03-01

01/03/17
3 rounds for quality:
10 Penguin Jumps
10 S.U.
10 D.U.
3 Med Ball Cleans
10 Scapular Push Ups
Warm-up
4 minute EMOM:
1. 10 Power Cleans with an Empty Bar
2. Squat Cleans with an Empty Bar
Weightlifting
Squat Clean (5-5-5-5)
Work to a heavy set with all reps "touch and go"
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
30 D.U.
12 Hand Release Push Ups
6 Squat Clean (50/35)

RX+
60 D.U.
9 HSPU
6 Squat Cleans (60/45)

CrossFit

2017-02-28

28/02/17
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
50 D.U.
Complete a total of 50 D.U.

RX+
Complete 50 unbroken D.U.
3 rounds:
10 Thoracic Rotations
10 Bird-Dogs
10 Air Squats
Metcon (Time)
With a Partner For Time:
100 Box Jumps
100 Jumping Pull Ups
100 Kettlebell Swings (24/16)
100 Steps Walking Lunges
100 Knees to Elbows
100 Push Press (20/15)
100 Banded Goodmornings
100 Wall Balls (20lbs/14lbs)
100 Burpees
100 Double Unders

RX+
100 Box Jumps
100 Pull Ups
100 KB Swings (28/20)
100 Steps Walking Lunges
100 Toes to Bar
100 DB Push Press (15/10)
100 GHD Back Extensions
100 Wall Balls (25lbs/16lbs)
100 Burpees
100 Double Unders
Metcon

CrossFit

2017-02-27

27/02/17
Warm-up
60 Calorie Row
3 rounds:
10 Banded Goodmornings
10 Sumo Squats
10 High Pulls with an Empty Bar
Weightlifting
Sumo Deadlift (5-5-5-5-5)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit

2017-02-25

25/02/17
Warm-up
Partner Warm Up 3
3 rounds:
one athlete holds Hollow position and the other completes 15 Air Squats
Metcon (No Measure)
3 rounds:
10 Foot Extensions per side with a band
3 Burpee Box Jumps
1 Lap DB Overhead Walk (22.5/15)
Weightlifting
DB Snatch (2-2-2-2-2)
Both hands must complete a single side DB Snatch in order to consider it a full repetition.
Metcon
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

2017-02-24

24/02/17
Warm-up
3 rounds for quality:
12 Box Step Ups
12 Ring Rows
1 Lap DB Overhead Carry
Weightlifting
Front Squat (3-3-3-3-3-3)
3 sets 80% of 1RM
Metcon
Metcon (Time)
5 times through an Obstacle Relay Race!
Losing team must complete 50 Burpees

CrossFit

2017-02-23

23/02/17
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds:
6 Burpee Med-Ball Clean to Wall Ball
10 DB Rows per arm
Gymnastics
Bar Kip (9-9-9-9)
Practice Kipping form on the bar
Strict Pull Ups (30 Total Reps)
Scale with Partner Assisted Pull Ups
Chest-to-Bar for all reps
Metcon
Metcon (Time)
"Dumbbell Jackie"
For Time:
1000m Row
50 Dumbbell Thrusters (22.5/15)
25 Chest-to-Bar Pull Ups

CrossFit

2017-02-22

22/02/17
Warm-up
40 Cal Assault Bike
Cycle for 40 Calories on the Assault Bike before the class begins.
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
3 rounds:
3 Med Ball Cleans
10 Banded Foot Extensions
3 PVC Push Jerks
Weightlifting
Clean and Jerk (5-5-5-5)
Must be touch and go. Work up to a top set of 70% or more.
Metcon
Metcon (Time)
3 rounds for time:
50 D.U.
15 Clean and Jerk (50/35)
15 Calorie Assault Bike
1 minute rest after each round

CrossFit

2017-02-21

21/02/17
Warm-up
9 minute EMOM Warm Up
9 minute EMOM:
12 Burpees
15 Sit Ups
18 Air Squats
Gymnastics
Bar Kip (7-7-7-7)
Practice Kipping form on the bar
Weightlifting
Snatch (2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
8 Squat Snatches (45/30)
8 Toes to Bar

CrossFit

2017-02-20

20/02/17
Warm-up
60 Calorie Row
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only in the crab walk position. Keep the field of play very small. More balls = more Fun!
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Gymnastics
HSPU Progression (20 reps to Warm Up for WOD)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit

2017-02-18

18/02/17
Warm-up
EMOM Warm Up
9 minutes EMOM:
50 Mountain Climbers
5 Burpee Pull Ups
15 Hollow Rocks
Adv. Snatch Warm Up
3 rounds:
3 Snatch Pulls (elbows out)
3 Muscle Snatch
3 Power Snatch + 1 OHS
3 Snatch
Weightlifting
Snatch (3-3-3-3)
Metcon
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

CrossFit

2017-02-17

17/02/17
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
Deadlift Warm Up
2 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Weightlifting
Deadlift (7-7-7-7-7)
3 sets must be over 70% of 1RM
Metcon
Metcon (Time)
15-12-9 for time:
Toes to Bar
Wall Balls (25/16)
DB Cluster (22.5/15)
Cluster is a Squat Clean + Thruster

CrossFit

2017-02-16

16/02/17
Warm-up
Hungry Hungry Hippos
Wall Balls are lined up in the centre of the gym. With a Partner holding the feet, athletes must wheelbarrow walk to get a ball and bring it back to their side. Then they switch places and each team tries to get as many balls on their side before the clock runs out. 2 minute Time Cap
3 rounds for quality:
With an Empty bar
3 Power Cleans
5 Pause Front Squats
20 Steps Duck Walk with bar in Front Rack
Weightlifting
Clean (3-3-3-3)
Metcon
Metcon (Time)
3 rounds:
25 Squat Cleans (40/25)
25 Pull Ups

CrossFit

2017-02-15

15/02/17
Warm-up
Row Ladder
0:00-1:00
Row 6 Calories
1:00-2:00
Row 9 Calories
2:00-3:00
Row 12 Calories
3:00-4:00
Row 15 Calories
4:00-5:00
Row 18 Calories
5:00-6:00
Row 21 Calories
6:00-7:00
Row 24 Calories
6:00-7:00
Row 27 Calories
7:00-8:00
Row 30 Calories
Turkish Get Ups
12 Turkish Get Ups (6 per side)
Metcon
Metcon (Time)
5 rounds for time:
Max Calorie Row in 1 minute
Then Turkish Get Ups (22.5/15)
30 reps per round must be completed
1 minute Rest

CrossFit

2017-02-14

14/02/17
Warm-up
Assault Bike Ladder
0:00-1:00
Bike 6 Calories
1:00-2:00
Rest
2:00-3:00
Bike 9 Calories
3:00-4:00
Rest
4:00-5:00
Bike 12 Calories
5:00-6:00
Rest
6:00-7:00
Bike 15 Calories
6:00-7:00
Rest
7:00-8:00
Bike 18 Calories
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Weightlifting
Back Squat (5-5-5-5-5)
3 sets at 75% or more
Metcon
Metcon (5 Rounds for calories)
15 minute EMOM:
(Every Minute On the Minute)
1. AMRAP Calories on the Assault Bike
2. 10 Burpees
3. Rest

CrossFit

2017-02-13

13/02/17
Warm-up
Toilet Tag
two persons are it and if someone is tagged then they have to hold the bottom of a squat until someone frees them.
3 rounds for quality:
3 Pause Pike Push Ups
6 Thoracic Rotations per side
9 Empty Bar Thrusters
Gymnastics
Chest to Bar Chin Ups (40 total reps (rest as needed))
Scale with Partner Assisted Chest to Bar Chin Ups
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.

CrossFit

2017-02-10

10/02/17
Warm-up
Partner Burpee Hang
3 rounds of 15 Burpees while partner hangs on bar
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Jerks
Weightlifting
Power Clean + Jerk (5-5-5-5)
Metcon
Metcon (Time)
For Time:
15 Burpees over the Bar
5 Clean and Jerks (80/50)
12 Burpees over the Bar
4 Clean and Jerks (80/50)
9 Burpees over the Bar
3 Clean and Jerks (80/50)

CrossFit

2017-02-09

09/02/17
Warm-up
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Gymnastics
Strict Pull Ups (10-10-10-10)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (5-5-5-5-5)
Metcon
Metcon (Time)
5 rounds for time:
30 Wall Balls (20/14)
20 Plate Overhead Walking Lunges (20/15)
10 Toes to Bar

CrossFit

2017-02-08

08/02/17
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Plank Relay
With two lines, a relay race with the wheel boards
Weightlifting
Deadlift (6-6-6-6)
Metcon
Metcon (Time)
3 rounds with a Partner:
60 Calorie Assault Bike
30 Deadlifts (80/65)

CrossFit

2017-02-07

07/02/17
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
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
Gymnastics
Chest-To-Bar Pull-ups (10-10-10)
Strict and scale with Partner Assisted
Ring Dips (10-10-10)
Strict and scale with Jumping Slow Descent
Weighted Alternating Pistols (20-20-20)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
15 Box Jumps
10 Pull Ups
20 Pistols
10 Ring Dips

CrossFit

2017-02-06

06/02/17
Warm-up
British Bulldog
Crab walk style British Bulldog
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Weightlifting
Thruster (5-5-5-5)
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

2017-02-04

04/02/17
Warm-up
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Weightlifting
Snatch (5-5-5-5-5)
Squat Snatches
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#

CrossFit

2017-02-03

03/02/17
Warm-up
Partner Warm Up 3
3 rounds:
one athlete holds Hollow position and the other completes 15 Air Squats
50 D.U.
Complete a total of 50 D.U.

RX+
Complete 50 unbroken D.U.
Strength
Back Squat (10-10-10-10)
All sets at 65%
Metcon
Metcon (Time)
3 rounds for time:
50 Calories Row
150 Double Under
50 Walking Lunges

CrossFit

2017-02-01

01/02/17
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
Gymnastics
Metcon (No Measure)
4 rounds:
8 Bar Dips
8 Strict Chest to Bar Pull Ups
Scale with partner assisted Pull Ups
Metcon
Metcon (Time)
For Time with a Partner:
42 Dumbbell Thrusters (17.5/12.5)
1000m Row
36 Dumbbell Thrusters
1000m Row
30 Dumbbell Thrusters
1000m Row

RX+ (20/15)

CrossFit

2017-01-31

31/01/17
Warm-up
1000m Row
Row 1000m at a low intensity
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Partner Banded Squats
5 Over/Under crawl and jumps (each)
Metcon
Metcon (3 Rounds for reps)
Burpee + Back Squat (60/45) Ladder
3 minute Rest
Burpee + Shoulder Press (50/35) Ladder
3 minute Rest
Burppe + Deadlift (80/60) Ladder
Metcon (Time)
For Time:
25 V-Sit-Ups
50 Tuck-Ups
100 Sit Ups

CrossFit

2017-01-30

30/01/17
Warm-up
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Med Ball Cleans
Progression and position for proper Med Ball Cleans.

30 total reps
Weightlifting
Clean (3-3-3-3-3)
Squat Clean, drop between sets and reset
Metcon
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit

2017-01-28

28/01/17
Warm-up
Crab Walk Soccer
with a soccer ball
3 RDS
5 Front Squats
5 Shoulder to Overhead
Weightlifting
Thruster (4-3-1-1-1)
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit

2017-01-27

27012017
Warm-up
3 Rounds
5 Power Snatch
5 OHS
5 Squat Snatch
Weightlifting
Squat Snatch (3-3-3-3)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
4' minutes break then start with Annie
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2017-01-26

26012017
Warm-up
Wall Ball Tennis
with a Burpee
Strength
Turkish Get Up (5-5-5)
per Side
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit

2017-01-25

25012017
Warm-up
5' EMOM
10 Cal Row
Strength
Back Squat (10-10-10-10)
Gymnastics
Strict Pull Ups (5-5-5-5)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
15 Power Cleans
20 Push Press
25 Back Squats
Weight 60/40

CrossFit

2017-01-24

24012017
Warm-up
30 Cal Assault Bike
4 Rounds
15 Good Mornings
15 Ring Rows
15 Bar Kips
Gymnastics
Bar Muscle-ups (3-3-3-3)
Strength
Sumo Deadlift High Pull (4-4-4-4)
Metcon
Metcon (Time)
4 Rounds
12 Sumo Deadlifts 80/60
9 Ring Dips
6 Pull ups

CrossFit

2017-01-23

23/01/17
Warm-up
Game: Gambling Dice
Use dice to administer the warm up. Everyone likes to gamble with burpees.
3 Rounds
7 PVC Pass Throughs
7 PVC Push Press
7 PVC Push Jerk
7 Split Jumps
Strength
Split Jerk (5-5-5-5)
Metcon
CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Metcon (Time)
50 Sit ups
50 Hollow Rocks
50 Supermans
50 Heel Touches

CrossFit

2017-01-21

21/01/17
Warm-up
4 Rounds
5 Burpee high Jumps
10 Med Ball Cleans
15 leg raises
Strength
Power Clean (6-4-3-1-1-1-1)
Metcon
CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CrossFit

2017-01-20

20012017
Warm-up
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 RDS
10 Shoulder Press
10 Push Press
10 Push Jerk
Strength
Shoulder Press (4-4-4-4-4-4)
Metcon
Metcon (Time)
4 Rounds
14 DB Snatches 20/12.5
14 DB Push ups
14 DB Push Press

Buy Out 30 Burpees

CrossFit

2017-01-19

19012017
Warm-up
50 D.U.
before the class starts
3 Rounds
10 Bar Kips
10 Hollow Rocks
10 Supermans
Gymnastics
Chest-To-Bar Pull-ups (6-6-6-6)
Strength
Front Squat (6-6-6-6)
Metcon
Metcon (Time)
Partner WOD
40 Front Squats 60/40( you go- I go)
40 C2B Pull ups (Partner holds Plank)
40 Box Jumps (you go - I go)
500m row each (Partner Deadlift hold 110/75)
Metcon (No Measure)
Core Tabata

CrossFit

2017-01-18

18012017
Warm-up
Burpee long Jump Race
Gymnastics
Handstand Push-ups (10-10-10)
Pistols (10-10-10)
Metcon
Metcon (Time)
10 Rounds
5 HSPU
8 DB Thrusters 17.5/10
11 Pull ups
14 Sit ups

CrossFit

2017-01-17

17012017
Warm-up
Relay Race
2-3 teams Relay Race eg. Lunges,Air Squats, and Crab Walks
Overhead Warm up
3RDS
5 slow OHS
5 paused OHS
5 fast OHS
Strength
Overhead Squat (6-6-6-6)
Metcon
Metcon (No Measure)
16' EMOM
1.min 50 DU
2.min 10 OHS 50/35
3.min. 15 T2B
4.min. Pause

CrossFit

2017-01-16

16/01/17
Warm-up
3RDS with an empty bar
7 Snatch Pulls
7 Power Snatches
7 Squat Snatches
7 Overhead Squats
Strength
Snatch (10-10-10-10)
Focus on Technique
Stay at 30-40%
Metcon
CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
2.0: Metcon (Calories)
Assault Bike Finisher
max Calories
10' min.
1min. on 1min. off

CrossFit

2017-01-14

14/01/17
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
3 RDS
15 Jumping Lunges
15 Scapular Push ups
15 Romanian DL (empty bar)
Weightlifting
Deadlift (5-5-5-5)
Metcon
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

CrossFit

2017-01-13

13012017
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 RDS
15 PVC Pass Throughs
15 Overhead Squats
15 Hang Power Snatches
Weightlifting
Squat Snatch (5-5-5-5)
Metcon (Time)
5 RDS
10 cal bike
10 Pistols
10 Power Snatch (45/30)
10 Pull ups

CrossFit

2017-01-12

12012017
Warm-up
1000m Row
Row 1000m at a low intensity
4RDS
15 banded good mornings
15 scapular pull ups
15 jumping air squats
Weightlifting
Hang Squat Clean (4-4-4-4)
Metcon
Metcon (Time)
21-15-9-3
Row (cal)
Toes to Bar
DB Thrusters (20/12.5)
Metcon (No Measure)
Finisher
Core Tabata

CrossFit

2017-01-11

11012017
Warm-up
5' EMOM
10 Burpees
3RDS with an empty bar
10 Shoulder Press
10 Push Press
10 Push Jerk
Weightlifting
Push Press (6-6-6-6)
Metcon
Metcon (Time)
KB WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings
KB Walking Lunges
KB Goblet Squat
KB Walking Lunges
Weight (28/20)

Lunges allways from one site of the gym to the other
Midline
V-Sit ups (100)

CrossFit

2017-01-10

10012017
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
in Crab Walk Position
Weightlifting
Back Squat (10-10-10)
Gymnastics
Rope Climb (10)
Metcon
Metcon (Time)
80 D.U.
70 Sit ups
60 Box Jumps
50 Burpees
40 Push ups
30 Pull ups
2 Rope Climbs

CrossFit

2017-01-09

09/01/17
Warm-up
1000m Row
Row 1000m at a low intensity
2 RDS
20 Med Ball Cleans
20 Hollow Rocks
20 Ring Rows
Strength
Strict Pull Ups (10-10-10)
Scale with Partner Assisted Pull Ups
Ring Dips (10-10-10)
Strict
Metcon
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit

2017-01-07

07/01/17
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
3RDS
20 Walking Lunges
10 Push Press (empty bar)
10 Push Jerk (empty bar)
Weightlifting
Clean and Jerk (5-5-5-5)
Gymnastics
Toes-To-Bar (30)
Focus on the right kip
Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit

2017-01-06

06012017
Warm-up
1.1:
7' EMOM
50 D.U.

Scale with 20 D.U. or 50 S.U.
1.2:
3 RDS
10 Goblet Squats
10 Sit ups
10 Ring Push ups
Weightlifting
Bench Press (7-7-7-7)
WOD
Metcon (Time)
Partner WOD:

100 Front Squats 50/35
100 V-Sit ups
100 KB Snatches 24/16
100 Box Jumps

CrossFit

2017-01-04

04/01/17
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds:
10 Hollow Rocks
8 SDLHP
6 Scapular Push Ups
Weightlifting
Sumo Deadlift (6-6-6-6)
Metcon
Metcon (Time)
For Time:
50 Calorie Row
50 Hand Release Push Ups
50 Pull Ups
50 SDLHP (40/25)
50 Burpees
50 Calorie Row

CrossFit

2017-01-03

03/01/17
Warm-up
Turkish Get Ups
24 Turkish Get Ups (12 per side)
3 rounds:
10 Scapular Pull Ups
10 Walking Lunges
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
10 Chest to Bar Pull Ups
20 Pistols
10 Box Jumps
Midline
Metcon (Time)
For Time:
30 V-Sit-Ups
45 Hanging Knee Raises
60 Sit Ups

CrossFit

2017-01-02

02/01/17
Warm-up
Wall Ball Warm Up
4 rounds for quality:
10 Walking Lunges with a Wall Ball
10 Hip to Shoulder Roll
10 Squats with a Wall Ball
50 D.U.
Complete a total of 50 D.U.

RX+
Complete 50 unbroken D.U.
Weightlifting
Snatch (3-3-3-3-3)
85% minimum for 1 set
Metcon
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale Muscle Ups with 7 Dips and 7 Pull Ups for each round.

CrossFit

2016-12-30

30/12/16
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
Deadlift Warm Up
3 rounds:
10 Banded Good Mornings
10 Deadlifts with an empty bar
Weightlifting
Deadlift (6-6-6-6-6)
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"

CrossFit

2016-12-29

29/12/16
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
50 D.U.
Complete a total of 50 D.U.

RX+
Complete 50 unbroken D.U.
Weightlifting
Paused Overhead Squat (3-3-3-3-3)
Hold the bottom position for 2 seconds
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
8 Overhead Squats (50/30)
12 Toes to Bar
24 D.U.

CrossFit

2016-12-28

28/12/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Metcon
Metcon (5 Rounds for calories)
Every 3 minutes for 15 minutes:
1 minute Max Effort for Calories on the Assault Bike
Metcon (Time)
50-40-30-20-10 for time:
AbMat Sit Ups
KB Swings (24/16)

CrossFit

2016-12-27

27/12/16
Warm-up
1000m Row
Row 1000m at a low intensity
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Weightlifting
Back Squat (10-10-10-10)
Metcon
Metcon (Time)
3 rounds for time:
500m Row
15 Pull Ups
30 Air Squats
15 Pull Ups

CrossFit

2016-12-23

23/12/16
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds:
10 Walking Lunges
10 Hollow Rocks
5 Push Ups
Gymnastics
HSPU Progression (30 total reps at most difficult level)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 for time:
Toes to Bar
Push Press (40/25)

CrossFit

2016-12-22

22/12/16
Warm-up
Relay Race
2-3 teams Relay Race eg. Lunges,Air Squats, and Crab Walks
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Front Squat (6-6-6-6)
Attempt for 80% of 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
3 Front Squats (70/50)
6 Ring Dips
9 Deadlifts (70/50)

CrossFit

2016-12-21

21/12/16
Warm-up
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
50 D.U.
Complete a total of 50 D.U.

RX+
Complete 50 unbroken D.U.
Gymnastics
Strict Pull Ups (6-6-6+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
5 rounds for time:
6 KB Snatches (24/16)
6 Pull Ups
60 D.U.

2 minutes rest after each round

CrossFit

2016-12-20

20/12/16
Warm-up
Partner Warm Up 3
3 rounds:
one athlete holds Hollow position and the other completes 15 Air Squats
Partner Assault Bike Warm Up
80 Calories on the Assault Bike with a Partner
Weightlifting
Squat Clean and Jerk (3-3-3-3-3)
touch and go working toward a top set for set 4 than drop 5kg for set 5
Metcon
Metcon (Time)
For Time:
30 Calorie Assault Bike
30 Clean and Jerks (60/45)
30 Calorie Assault Bike

CrossFit

2016-12-19

19/12/16
Warm-up
Funnel Tag
The team must protect one person from getting tagged
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Gymnastics
Strict Pull Ups (10-10-10-10)
Scale with Partner Assisted Pull Ups
Dips (10-10-10-10)
Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

CrossFit

2016-12-17

17/12/16
Warm-up
60 Calorie Row
3 rounds of quality:
10 Hollow Rocks
5 Ring Muscle Up Transitions
3 Med Ball Cleans
Gymnastics
Muscle-ups (3-3-3-3)
Scale with 10 Ring Muscle Up Transitions
Weightlifting
Power Clean (5-5-5-5)
set 1 with 65%
set 2 with 70%
set 3,4 with 75%
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

CrossFit

2016-12-16

07/09/16
Warm-up
Wall Ball Stick Ball
Hockey but only the PVC can touch the ball
3 rounds:
30 Second Air Squat
5 Bar Kips
10 Scapular Push Ups
Strength
Back Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
0:00-3:00
3 rounds:
3 Pull Ups
6 Push Ups
9 Squats

3:00-6:00
3 rounds:
4 Pull Ups
8 Push Ups
12 Squats

6:00-9:00
3 rounds:
5 Pull Ups
10 Push Ups
15 Squats

9:00-12:00
3 rounds:
6 Pull Ups
12 Push Ups
18 Squats

CrossFit

2016-12-15

15/12/16
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
3 rounds:
10 Banded Good-Mornings
10 Scapular Pull Ups
Weightlifting
Sumo Deadlift (6-6-6-6)
Metcon
Metcon (Time)
40-30-20-10
Toes To Bar
Wall Balls (20lbs/14lbs)

5:00 minute Rest

40-30-20-10
Sumo Deadlifts (40/25)
Wall Balls (20lbs/14lbs)

CrossFit

2016-12-14

14/12/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds:
3 Shoulder Press
3 Push Press
3 Push Jerk with a pause
Weightlifting
Push Jerk (5-5-5-5-5)
Metcon
Metcon (8 Rounds for reps)
16 minutes of 1 min on 1 min off:
18/15 Row
AMRAP Push Ups

CrossFit

2016-12-13

13/12/16
Warm-up
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Gymnastics
Handstand Kick Ups (1 minute)
Kick up against the wall and hold the Handstand position without the feet touching the wall for 5 seconds.
HSPU Progression (30 Total Reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
Partner WOD:
6 rounds for time of
25 Calorie Assault Bike
25 Burpees over a Box

CrossFit

2016-12-12

12/12/16
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds for Quality:
10 PVC Cuban Press
10 Bar Kips
10 PVC Overhead Squats
Gymnastics
Bar Muscle-ups (3-3-3-3)
Weightlifting
Snatch (3-3-3-3-3)
set 1 with 65%
set 2 with 75%
set 3,4,5 with 80%
Metcon
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit

2016-12-10

10/12/16
Warm-up
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Gymnastics
Weighted Pull-ups (5-5-5-5)
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Overhead Squats (50/35)
Chest-to-Bar Pull Ups

CrossFit

2016-12-09

09/12/16
Warm-up
Bear Crawl Soccer
Players can only touch the ball with their hands. Same rules as Football
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Toes to Bar Progression (30 reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
9 Handstand Push Ups
12 Toes to Bar
15 Air Squats

CrossFit

2016-12-08

8/12/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds:
6 PVC Push Press
20 Seconds Supine Hang
20 steps Single DB Overhead Walk per side
Strength
Push Press (6-6-6-6)
Metcon
Metcon (Time)
13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
Sit Ups with an Abmat

CrossFit

2016-12-07

07/12/16
Warm-up
3 rounds:
10 Calorie Assault Bike
10 Laying Facedown PVC Arm Raises
20 Overhead PVC Duck Walk Steps
5 PVC Squat Snatches
Weightlifting
Snatch (3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds of
4 minute AMRAP:
8 Bar Facing Burpees
12 Snatches (40/25)
1 minute Rest

CrossFit

2016-12-06

06/12/16
Warm-up
5 rounds:
10 Plate Squats
5 Box Jumps
10 Push Ups
Weightlifting
Back Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds)
10 minute AMRAP:
20 Pull Ups
10 Back Squats (60/45)
Only count completed rounds

CrossFit

2016-12-05

05/12/16
Warm-up
Face Up Wheelbarrow Walk
3 rounds for each athlete
4 rounds:
10 D.U.
5 Strict Hanging Leg Raises
5 DB Overhead Squats per side
Weightlifting
Clean and Jerk (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
40 D.U.
8 Clean & Jerk (60/45)
12 Toes to Bar

CrossFit

2016-12-03

03/12/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Snatch (2-2-2-2-2)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Squat Snatches

CrossFit

2016-12-02

02/12/16
Warm-up
3 rounds with a Partner:
20 you-go-I-go Burpees
20 you-go-I-go Toes to Bar
Partner GHD (10-10-10)
With Abmats to protect the knees, Athletes perform a Glute Ham Raise with a Partner holding down the feet.
Strength
Deadlift (4-4-4-4-4)
Metcon
Metcon (Time)
5 rounds for time:
12 Deadlifts (80/65)
9 Handstand Push Ups
6 Pull Ups

CrossFit

2016-12-01

01/12/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Game: Gambling Dice
Use dice to administer the warm up. Everyone likes to gamble with burpees.
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
As a relay race.
Strength
Bench Press (5-5-5-5-5)
Metcon
Metcon (Time)
3 rounds for time:
30 Abmat Sit Ups
15 Ring Dips
30 Calorie Assault Bike

CrossFit

2016-11-29

29/11/16
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
Med Ball Cleans
Progression and position for proper Med Ball Cleans.

30 total reps
Weightlifting
Hang Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Hang Power Clean (60/45)
Toes to Bar

CrossFit

2016-11-28

28/11/16
Warm-up
1000m Row
Row 1000m at a low intensity
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Weightlifting
Thruster (6-6-6-6)
Metcon
Metcon (Time)
For Time:
50 Pull Ups
500m Row
25 Thrusters (45/25)
1000m Row
25 Thrusters (45/25)
500m Row
50 Pull Ups

CrossFit

2016-11-26

26/11/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
Metcon
Metcon (Time)
5 rounds for time with a Partner:
50 Calorie Assault Bike
Partner Carry

CrossFit

2016-11-25

25/11/16
Warm-up
Partner Leg Throws
3 rounds of:
10 Leg Throws per Athlete
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Metcon
Metcon (Time)
for time:
40-30-20-10
Hollow Rocks
V-Sit-Ups
Metcon (Time)
3 rounds for time:
100 Single Under
50 Double Under
25 Triple Under

CrossFit

2016-11-24

24/11/2016
Warm-up
500m Row
Row 500m at a low intensity before the class starts if possible
before the class starts
Warm-up
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (3-3-3-3)
WOD
Metcon (Time)
500m row
21 Snatch 50/35
500m row
21 Thrusters 50/35
500m row
21 Cleans 50/35
500m row

CrossFit

2016-11-23

23/11/16
Warm-up
Relay Race
2-3 teams Relay Race eg. Lunges,Air Squats, and Crab Walks
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Gymnastics
Strict Pull Ups (18 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
As Far as Possible:
0:00-2:00
3 Pull Ups
2 Front Squats (50/35)
2:00-4:00
6 Pull Ups
4 Front Squats (50/35)
4:00-6:00
9 Pull Ups
6 Front Squats (50/35)
6:00-8:00
12 Pull Ups
8 Front Squats (50/35)
8:00-10:00
15 Pull Ups
10 Front Squats (50/35)
10:00-12:00
18 Pull Ups
12 Front Squats (50/35)
12:00-14:00
21 Pull Ups
14 Front Squats (50/35)
14:00-16:00
24 Pull Ups
16 Front Squats (50/35)

CrossFit

2016-11-22

22/11/16
Warm-up
Deadlift Warm Up
3 rounds:
10 Banded Good Mornings
10 Romanian Deadlifts with an empty bar
10 Deadlifts with an empty bar
Partner GHD (6-6-6-6)
With Abmats to protect the knees, Athletes perform a Glute Ham Raise with a Partner holding down the feet.
Strength
Deadlift (3-3-3-3)
Metcon
Metcon (Time)
21-15-9 for time:
Deadlifts @ 100/75
Burpees over the Bar

CrossFit

2016-11-21

21/11/16
Warm-up
Partner Burpee Hang
3 rounds of 15 Burpees while partner hangs on bar
Turkish Get Ups
24 Turkish Get Ups (12 per side)
Strength
Weighted Step-ups (20-20-20-20)
Metcon
Metcon (AMRAP - Rounds)
12 minute AMRAP with a Partner:
30 Walking Lunges *Partner holds plank*
15 Toes to Bar
*Partner hangs from bar*

CrossFit

2016-11-19

Darkhorse Throwdown

CrossFit

2016-11-18

18/11/16
Warm-up
1000m Row
Row 1000m at a low intensity
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Strength
Bench Press (6-6-6-6-6)
Metcon
Metcon (Time)
21-15-9
Calorie Row
Overhead Squats (50/35)

CrossFit

2016-11-17

17/11/16
Warm-up
British Bulldog
Crab walk style British Bulldog
Partner Warm Up 3
3 rounds:
one athlete holds Hollow position and the other completes 15 Air Squats
Gymnastics
Strict Pull Ups (30 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
4 Rounds for Time:
25 Wall Balls (20/14)
15 Pull Ups
20 Overhead Walking Lunges (25/15)

CrossFit

2016-11-16

16/11/16
Warm-up
6 minute D.U. AMRAP (AMRAP - Reps)
As many reps as possible of Double Under Skipping.
Metcon
Metcon (Time)
With a partner:
100 Calorie Assault Bike for time
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
4 Bar Muscle Ups
6 DB Turkish Get-Ups (22/15)
8 Ring Push Ups

CrossFit

2016-11-15

15/11/16
Warm-up
Partner Burpee Hang
3 rounds of 8 Burpees while partner hangs on bar
60 Calorie Row
Gymnastics
Pistols (30 Total reps)
work progressions and practice
HSPU Progression (20 Total Reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
10 HSPU
20 Calorie Row
30 Pistols

CrossFit

2016-11-14

14/11/16
Warm-up
Partner Warm Up 2
3 rounds:
Partner Carry
Wheelbarrow Walks
3 rounds:
3 Pull Ups
3 Push Ups
3 Sit-Ups
3 Air Squats
The D.U. Ladder
With a running clock:
0:00-1:00 = 10 Unbroken D.U.
1:00-2:00 = 20 Unbroken D.U.
2:00-3:00 = 30 Unbroken D.U.
.....
Metcon
Metcon (Time)
Partner WOD for time:
(only one Athlete working)
50 D.U. each athlete
100 Pull Ups
40 D.U. each athlete
100 Push Ups
30 D.U. each athlete
100 Sit-Ups
20 D.U. each athlete
100 Air Squats
10 D.U. each athlete

CrossFit

2016-11-12

12/11/16
Warm-up
1000m Row
Row 1000m at a low intensity
Metcon
Metcon (Weight)
10 minute EMOM:
3 Power Cleans
-
7 over the bar Burpees
Metcon (Time)
For Time:
75 D.U.

21-15-9
Wall Balls (20/14)
Toes to Bar

75 D.U.

CrossFit

2016-11-11

11/11/16
Warm-up
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only inn the crab walk postition
40 Cal Assault Bike
40 Cal Assault Bike
Metcon
Erin (Time)
5 rounds for time:
15 DB Split Cleans, 40#
21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here

CrossFit

2016-11-10

10/11/16
Warm-up
Relay Race
2-3 teams Relay Race eg. Lunges,Air Squats, and Crab Walks
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Push Press (6-6-6-6)
From the floor.
Sumo Deadlift (6-6-6-6)
Metcon
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP:
10 Sumo Deadlift High Pull (60/45)
10 Push Press (60/45)

CrossFit

2016-11-09

09/11/16
Warm-up
Med Ball Pass Warm Up
3 rounds with a Partner:
5 Overhead Pass
5 Side Pass per side
5 Low Pass
6 Wall Ball Shots over the rack

3 meter distance minimum
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Jerks
Weightlifting
Clean and Jerk (5-3-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
25 pull-ups
50-calorie row
100 overhead squats (20/15)
50 box jumps
25 pull-ups

CrossFit

2016-11-08

08/11/16
Warm-up
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Back to Back Air Squats
5 Over/Under crawl and jumps (each)
Gymnastics
Long Jump for distance (Distance)
15 Attempts at a long jump for distance. Record the longest jump only.
Metcon
Metcon (Time)
As fast as Possible in teams of 3:
210 Calories on the Assault Bike

One athlete on the Bike, the second athlete holding the Plank position and the third one resting.

CrossFit

2016-11-07

07/11/16
Warm-up
Dynamic #10 Partner
3 rounds:
5 Partner Circle Jumps
5 Over and Unders
3m Wheelbarrow Walk
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Gymnastics
Muscle-Up Transitions (30 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale with Ring Dips and Pull Ups instead of Muscle Ups

CrossFit

2016-11-05

05/11/16
Warm-up
800m Run
Run around the building 2 times
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

CrossFit

2016-11-04

04/11/16
Warm-up
British Bulldog
Crab walk style British Bulldog
One athlete is it in the middle of the gym and has to Crab Walk to tag the other athletes. All the athletes line up on one side of the gym and try to get to the other side when a Coach says go. Tagged athletes join the athlete in the middle and Crab Walk to tag other athletes.
Deadlift Warm Up
3 rounds:
10 Banded Good Mornings
10 Romanian Deadlifts with an empty bar
10 Deadlifts with an empty bar
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit

2016-11-03

03/11/16
Warm-up
Partner Warm Up 1
60 Partner Wall Balls

Three athletes line up facing a wall.
The first athlete does a Wall Ball shot and then jumps out of the way for the second athlete to perform a Wall Ball Shot. This continues until the Wall Balls are completed. If the Wall Ball is dropped then the team must do a ten burpee penalty.
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (6-6-6-6)
Metcon
Angry Annie (Time)
for time:
50 D.U.
15 Toes to Bar
40 D.U.
14 Toes to Bar
30 D.U.
13 Toes to Bar
20 D.U.
12 Toes to Bar
10 D.U.
11 Toes to Bar

CrossFit

2016-11-02

Test Week WOD #3
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-11-01

Test Week WOD #2
Warm-up
1000m Row
Row 1000m at a low intensity
3 rounds:
10 Scapular Pull Ups
5 Presses in the Squat with an empty bar
Gymnastics
Strict Pull Ups (Max Unbroken Reps)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (Max Unbroken Reps)
Scale with regular Push Ups in under a minute
Pistols (Max reps in one minute)
Scale with Pistols on a box
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2k Row (Time)
Max Effort 2k Row
This is for Athletes that are fast and want to test their Work capacity further. Rest 3 minutes after Jackie and then begin.

CrossFit

2016-10-31

Test Week WOD #1
Warm-up
5 rounds:
5 Squat Box Jumps (high box)
5 Pike Push Ups
5 Single DB Deadlifts per side
Weightlifting
Pegasus Total
Back Squat (1 Rep Max)
Push Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
Physical Assault (Calories)
As many Calories as possible in 1 minute on the Air Assualt Bike.

CrossFit

2016-10-29

29/10/16
Warm-up
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Rope Climb (2-2-2)
Metcon
Metcon (Time)
3 rounds for time:
50 Wall Balls (20/14)
15 Pull Ups

CrossFit

2016-10-28

28/10/16
Warm-up
60 Calorie Row
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit

2016-10-27

27/10/16
Warm-up
3 rounds:
3 Med Ball Cleans
10 Hollow Rocks
16 Walking Lunges
Weightlifting
Clean and Jerk (5-5-5-5-5)
Touch and Go
Metcon
Metcon (Time)
3 rounds for time:
10 Clean and Jerks (60/45)
15 Toes to Bar
20 Box Jumps

CrossFit

2016-10-26

26/10/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Metcon
Metcon (Time)
For Time:
27-21-15
Back Squat (75/50)
Handstand Push Ups

CrossFit

2016-10-25

25/10/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
3 rounds
10 Double Under
10 Scapular Ring Row
Metcon
Metcon (AMRAP - Rounds)
30 minute AMRAP:
500m Row
100 Double Under

CrossFit

2016-10-24

24/10/16
Warm-up
Bear Crawl Soccer
Players can only touch the ball with their hands. Same rules as Football
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Snatch (3-3-3-3)
Metcon
Metcon (Time)
For Time:
60 Overhead Squats (40/25)
5 Over the bar Burpee Penalty every time the bar drops below the head.

RX+
30 Overhead Squats (60/35)
5 Over the bar Burpee Penalty every time the bar drops below the head.

CrossFit

2016-10-22

22/10/16
Metcon
1000m Row
Row 1000m at a low intensity
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
4 Hip Flow
Strength
Back Squat (5-5-5-5-5)
Metcon
Metcon (Calories)
Complete rounds for 20 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Pulls on a Rower

Score is Calories Rowed

CrossFit

2016-10-21

21/10/16
Warm-up
Wall Ball Tennis
with a Burpee
Strength
Deadlift (5-5-5-5)
Metcon
Metcon (Time)
3 rounds for time:
50 Wall Balls (20/14)
25 Deadlifts (80/55)

CrossFit

2016-10-20

20/10/16
Warm-up
Relay Race
2-3 teams Relay Race eg. Lunges,Air Squats, and Crab Walks
3 rounds:
6 PVC Push Press
9 PVC Sumo Deadlift High Pulls
12 Air Squats
Weightlifting
Push Press (6-6-6-6)
Metcon
Metcon (Time)
7 rounds for time:
7 Sumo Deadlift High Pulls (45/30)
7 Front Squats (45/30)
7 Push Jerks (45/30)

CrossFit

2016-10-19

19/10/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Clean Warm Up
3 rounds:
3 Med Ball Cleans
3 PVC Jerks
Weightlifting
Clean and Jerk (2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
10 Clean and Jerks (60/45)
10 Pull Ups
10 Ring Dips

CrossFit

2016-10-18

18/10/16
Warm-up
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only inn the crab walk postition
Snatch Warm Up
3 rounds:
3 Snatch Pulls
3 Power Snatches
3 Squat Snatches
Weightlifting
Snatch (2-2-2-2-2)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit

2016-10-17

17/10/16
Warm-up
3 rounds:
2 Handstand Kick Ups
6 Scapular Pull Ups +
10 Walking Lunges
Gymnastics
HSPU Progression (30 Total Reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Toes to Bar Progression (30 Total Reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
10 HSPU
15 Toes To Bar
20 Overhead Walking Lunges (25/15)

CrossFit

2016-10-15

15/10/16
Warm-up
Running Drills
Metcon
5k Run (Time)
Max Effort 5k Run

CrossFit

2016-10-14

14/10/16
Warm-up
British Bulldog
Crab walk style British Bulldog
3 rounds:
6 Romanian Deadlifts
9 Scapular Push Ups
12 Hollow Rocks
Strength
Bench Press (3-3-3-3)
Deadlift (3-3-3-3)
Metcon
Metcon (Time)
For Time:
30 Box Jumps
15 Ring Dips
20 Box Jumps
10 Ring Dips
10 Box Jumps
5 Ring Dips

CrossFit

2016-10-13

13/10/16
Warm-up
60 Calorie Row
3 rounds:
3 Snatch Pulls
3 Muscle Snatch
3 Power Snatch
Weightlifting
Power Snatch (5-5-5-5-5)
Metcon
Metcon (Time)
9-15-21 for time:
Calorie Row
Power Snatch (50/35)

CrossFit

2016-10-12

12/10/16
Warm-up
Game: Dodge Ball
Dodge Ball
3 rounds:
8 toe elevated Air Squats
12 Hollow Rocks
15 KB Goodmorings
Gymnastics
Strict Pull Ups (30 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
5 rounds for time:
12 Deadlifts (50/35)
9 Front Squats (50/35)
6 Shoulder to Overhead (50/35)

CrossFit

2016-10-11

11/10/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
3 rounds:
5 Pause PVC Thrusters
5 Scapular Pull Ups
3 Thoracic rotations
Weightlifting
Thruster (5-5-5-5)
Metcon
Metcon (Time)
With a Partner
3 rounds for time:
60 Calorie Assault Bike
40 Thrusters (45/30)

CrossFit

2016-10-10

10/10/16
Warm-up
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
3 rounds:
5 Pause Plate Squats
5 Hanging Leg Raises
3 Med Ball Cleans
Weightlifting
Hang Clean (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
55 D.U.
15 Chest to Bar Pull Ups
5 Hang Power Cleans (50/35)

CrossFit

2016-10-08

08/10/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
3 rounds:
5 Goblet Squats
3 Box Jumps
3 Long Jumps
Strength
Back Squat (6-6-6-6-6)
Metcon
Metcon (7 Rounds for calories)
1 minute on 1 minute off for 14 minutes:
15 Wall Balls (20/14)
AMRAP Calories on the Assault Bike

CrossFit

2016-10-07

07/10/16
Warm-up
The D.U. Ladder
With a running clock:
0:00-1:00 = 10 Unbroken D.U.
1:00-2:00 = 20 Unbroken D.U.
2:00-3:00 = 30 Unbroken D.U.
.....
Gymnastics
Muscle-Up Transitions (30)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Metcon (Time)
3 rounds for time:
60 D.U.
6 Deadlift (110/75)
16 T2B

CrossFit

2016-10-06

06/10/16
Warm-up
Leap-Frog Race
In teams race by jumping over your team-mates.
3 rounds:
5 Pike Push Ups
5 Med Ball Cleans
Gymnastics
Handstand Push-ups (30 total reps)
Weightlifting
Clean (3-3-3-3)
Metcon
Metcon (Time)
21-15-9
HSPU
Power Clean (60/45)

CrossFit

2016-10-05

05/10/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
3 rounds:
9 PVC Pass Throughs
9 PVC Snatch Pulls
9 PVC Goodmornings
Weightlifting
Power Snatch (3-3-3-3-3)
Touch and Go
Strength
Bench Press (8-8-8)
Metcon
2k Row (Time)
Max Effort 2k Row

CrossFit

2016-10-04

04/10/16
Warm-up
3 rounds:
1 minute Air Squat
2 Wall Climbs
3 Strict Pull Ups (scale with Assisted)
Gymnastics
Strict Pull Ups (21 total Reps )
Scale with Partner Assisted Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
25 minute AMRAP:
25 Thrusters (20/15)
25 Burpees
25 Sumo Deadlift High Pull (20/15)
Empty Barbell

CrossFit

2016-10-03

03/10/16
Warm-up
3 rounds:
12 Walking Lunges to High Knees
10 Toe Elevated Squats
8 Scapular Pull Ups
Strength
Deadlift (5-5-5-5-5)
Metcon
Metcon (Time)
5 rounds for time:
15 Chest-to-Bar Pull Ups
30 Alternating Single Leg Squats

CrossFit

2016-10-01

01/10/16
Warm-up
Abmat Soccer
Players can only touch the football with an abmat. Same rules as Football
3 rounds:
30 High Knees
15 Hollow Rocks
1 Laying to Standing Rope Climb
Weightlifting
Push Press (4-4-4-4-4)
Metcon
Metcon (Time)
5 rounds for time:
500m Row
3 Rope Climbs

RX+ Assault Bike .5 distance

CrossFit

2016-09-30

30/09/16
Warm-up
1000m Row
Row 1000m at a low intensity
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Metcon
Metcon (Time)
For Time:
1000m Row
75 Abmat Sit Ups
750m Row
50 Wall Balls
500m Row
25 Burpees over the Rower
250m Row

CrossFit

2016-09-29

29/09/16
Warm-up
3 rounds:
3 Pause PVC Overhead Squats
12 Walking Lunges
Gymnastics
Long Jump (1-1-1-1-1-1-1-1-1-1)
Two foot take off, and jump for distance.
Kneeling Jump (1-1-1-1-1-1-1-1-1-1)
Starting from the knees, jump as high as possible onto a plate
Weightlifting
Hang Snatch (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
9 Hang Snatch (45/30)
9 Box Jumps
Metcon (No Measure)
Tabata L-Sit between boxes
Scale with feet in

CrossFit

2016-09-28

28/09/16
Warm-up
Inchworm Relay Race
Burpee Long Jump Relay Race
3 rounds:
5 Goodmornings
3 Clapping Push Ups
6 Hollow Rocks
Strength
Bench Press (5-5-5-5-5)
Metcon
Metcon (15 Rounds for reps)
15 minute EMOM for reps:
Deadlifts (80/60)
Push Ups
Toes to Bar

CrossFit

2016-09-27

27/09/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
C&J Warm Up
3 rounds:
3 Med Ball Cleans
5 PVC Jerks
10 Bird-Dogs
Weightlifting
Clean and Jerk (3-3-3-3-3)
Metcon
Metcon (Time)
3 rounds for time:
9 Clean and Jerks (60/45)
30 Calorie Assault Bike

CrossFit

2016-09-26

26/09/16
Warm-up
Lunge Relay Race
2-3 teams Lunge Relay Race
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
Weightlifting
Front Squat (3-3-3-3-3)
Metcon
Metcon (Time)
Freestyle Fran
for time:
45 Thrusters (43/30)
45 Pull Ups
Break up this workout anyway you want. The only rule is 45 reps of each movement.

CrossFit

2016-09-24

24/09/16
Warm-up
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
Weightlifting
Sumo Deadlift (5-5-5-5-5)
Metcon
Metcon (Time)
5 rounds for time:
10 Sumo Deadlift High Pull (40/25)
10 Ring Dips

CrossFit

2016-09-23

23/09/16
Warm-up
800m Run
Run around the building 2 times
Metcon
Metcon (Time)
For Time:
800m Run
100 Push Ups
800m Run
50 Pull Ups
800m Run
25 Burpees

CrossFit

2016-09-22

22/09/16
Warm-up
Plank Tap Race
Two athletes race in the plank position while tapping Kettlebells.
Instead of Crab walk, use the bear crawl.
3 rounds:
10 Laying Facedown pass throughs
5 Overhead Squats
5 PVC Squat Snatch
Weightlifting
Snatch (2-2-2-2-2)
Metcon
Metcon (AMRAP - Reps)
7 minute AMRAP:
Squat Snatch (45/30)

CrossFit

2016-09-21

21/09/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
3 rounds:
9 PVC Thrusters
9 D.U.
Metcon
Metcon (Time)
3 rounds for time:
50 D.U.
25 Thrusters (20/15)

RX+ unbroken D.U.
Gymnastics
Metcon (Time)
For time:
100 Hollow Rocks

CrossFit

2016-09-20

20/09/16
Warm-up
750m Row
Row 750m at a low intensity before the class starts if possible
3 rounds:
5 Thoracic Rotations
10 Bird Dogs
10 Hollow Rocks
Metcon
TK (AMRAP - Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36"
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Scale Pull Ups with Kipping or Banded
KB weight 32/24

CrossFit

2016-09-19

19/09/16
Warm-up
British Bulldog
Crab walk style British Bulldog
3 rounds:
10 Scapular Push Ups
5 Goblet Squats
Weightlifting
Front Squat (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
Ring Push Ups Ladder
Each minute add 1 rep
Metcon (AMRAP - Rounds and Reps)
Front Squat Ladder (50/35)
Each minute add 1 rep
Clean from the floor

CrossFit

2016-09-17

17/09/16
Warm-up
1200m Run
1200m Run (3 times around the building)
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Weightlifting
Bench Press (10-10-10-10)
Metcon
Metcon (4 Rounds for time)
With a Partner 4 rounds each round for time:
800m Run
One athlete rests at a time while the other runs.

CrossFit

2016-09-16

16/09/16
Warm-up
40 Cal Assault Bike
40 Cal Assault Bike
Snatch Warm Up
3 rounds:
10 PVC Snatch Deadlifts
10 PVC High Hang to High Pulls
10 PVC Power Snatches
10 PVC OHS (facing a wall)
10 PVC Pass Throughs laying facedown

Then stretch Ankles for 2 minutes
Weightlifting
Snatch (1-1-1-1-1)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

CrossFit

2016-09-15

15/09/16
Warm-up
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only inn the crab walk postition
Weightlifting
Deadlift (3-3-3-3)
Metcon
Metcon (Time)
With a Partner for time:
200 D.U.
50 Toes to Bar
50 Deadlift (100/70)
100 Box Jumps Overs

CrossFit

2016-09-14

14/09/16
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Bar-Facing Burpees
Overhead Squats (40/30)
Chest-to-Bar Pull Ups

CrossFit

2016-09-13

13/09/16
Warm-up
Row Ladder
0:00-1:00
Row 5 Calories
1:00-2:00
Row 10 Calories
2:00-3:00
Row 15 Calories
3:00-4:00
Row 20 Calories
4:00-5:00
Row 25 Calories
5:00-6:00
Row 30 Calories
Weightlifting
Split Jerk (3-3-3-3-3)
Power Clean from the floor
Metcon
Metcon (2 Rounds for reps)
5 minutes Row for Calories
5 minutes Push Press for reps (50/35)

CrossFit

2016-09-12

12/09/16
Warm-up
1200m Run
1200m Run (3 times around the building)
3 rounds:
9 Scapular Pull Ups
9 Scapular Push Ups
9 Hollow Rocks
3 Pause Air Squats
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit

2016-09-10

10/09/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds:
6 PVC Push Press
20 Seconds Supine Hang
20 steps Single DB Overhead Walk per side
Strength
Push Press (6-6-6-6)
Metcon
Metcon (Time)
13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
Sit Ups with an Abmat

CrossFit

2016-09-09

09/09/16
Warm-up
Game: Dodge Ball
Dodge Ball
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
For Time:
50 Box Jumps
25 Handstand Push Ups
40 Box Jumps
20 Handstand Push Ups
30 Box Jumps
15 Handstand Push Ups
20 Box Jumps
10 Handstand Push Ups
10 Box Jumps
5 Handstand Push Ups

CrossFit

2016-09-08

08/09/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
3 rounds:
3 Med Ball Clean and Jerks
6 Bar Kips
Weightlifting
Squat Clean and Jerk (1-1-1-1-1-1)
Metcon
Metcon (Time)
12-9-6
Squat Clean and Jerk (60/45)
Toes to Bar

CrossFit

2016-09-07

07/09/16
Warm-up
Wall Ball Stick Ball
Hockey but only the PVC can touch the ball
3 rounds:
30 Second Air Squat
5 Bar Kips
10 Scapular Push Ups
Strength
Back Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
0:00-3:00
3 rounds:
3 Pull Ups
6 Push Ups
9 Squats

3:00-6:00
3 rounds:
4 Pull Ups
8 Push Ups
12 Squats

6:00-9:00
3 rounds:
5 Pull Ups
10 Push Ups
15 Squats

9:00-12:00
3 rounds:
6 Pull Ups
12 Push Ups
18 Squats

CrossFit

2016-09-06

06/09/16
Warm-up
3 rounds:
4 Squat Jumps
14 Wrist Rotations with a small plate
4 Thoracic Rotations per side
Dismounting Rower Practice
Dismounting Assault Bike Practice
Metcon
Metcon (8 Rounds for calories)
8 rounds of 3 minutes on 1 minute off:
Assault Bike for Calories (round 1)
Row for Calories (round 2)

CrossFit

2016-09-03

03/09/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Dynamic #6
3 rounds:
12 Tuck-Ups
6 Single Leg Toe Touch Left
6 Single Leg Toe Touch Right
12 Lunge Splits
12 Scapular Ring Rows
Metcon
Metcon (15 Rounds for reps)
5 rounds for reps:
1 minute of Muscle Snatch (30/25)
1 minute of Overhead Squat (30/25)
1 minute of Bar facing Burpees
1 minute Rest

CrossFit

2016-09-02

02/09/16
Mental Toughness
Warm-up
1200m Run
1200m Run (4 times around the building)
Metcon
Metcon (Time)
For Time:
1200m Run with a Wall Ball
60 Wall Balls
1 Rope Climb
800m Run with a Wall Ball
40 Wall Balls
1 Rope Climb
400m Run with a Wall Ball
20 Wall Balls
1 Rope Climb
1200m Run

Wall Balls 20lbs/14lbs

CrossFit

2016-09-01

01/09/16
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
5 Back Burpees
Weightlifting
Power Clean (5-5-5-5)
Touch and go
Metcon
Metcon (Time)
5 rounds for time:
5 Power Cleans (60/45)
10 Walking Lunges
15 Sit-Ups

CrossFit

2016-08-31

31/08/16
Warm-up
Uni Hockey
A goal scored = 10 Burpees
3 rounds:
3 Slow PVC Thrusters with a Pause at the top and the bottom
3 Hollow Rocks
3 Scapular Pull Ups
3 Bar Kips
Gymnastics
Strict Pull Ups (3-3-3-3)
Scale with Partner Assisted Pull Ups
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit

2016-08-30

30/08/16
Warm-up
Wheelbarrow Soccer
One player holds the other in a Wheelbarrow Postion. Players can only touch the ball with their hands. Same rules as Football
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Toes to Bar Progression (30 reps)
Perform reps and work through the progressions focusing on technical perfection:
1) Laying Toes to Bar
2) Hanging Knee Raises
3) Hanging Leg Raises
4) Knees to Elbows
5) Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
9 Handstand Push Ups
12 Toes to Bar
15 Air Squats

CrossFit

2016-08-29

29/08/16
Warm-up
Abmat Soccer
Players can only touch the football with an abmat. Same rules as Football
3 rounds:
3 Med Ball Clean and Jerks
9 Supine Scapular Pull Ups
Weightlifting
Clean and Jerk (3-3-3-3-3)
perform touch and go
Metcon
Metcon (Time)
For Time:
21 Clean and Jerks (50/35)
2 minutes Rest
15 Clean and Jerks (60/45)
2 minutes Rest
9 Clean and Jerks (70/50)

CrossFit

2016-08-27

27/08/16
Warm-up
1200m Run
1200m Run (4 times around the building)
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
Hip Flow
Strength
Back Squat (5-5-5-5)
Metcon
Metcon (Time)
For Time:
50 D.U.
50 Toes to Bar
50 D.U.
50 Hollow Rocks
50 D.U.
50 V-Sit-Ups
50 D.U.
50 Hanging Knee Raises
50 D.U.
50 Sit Ups (ab mat)
50 D.U.

CrossFit

2016-08-26

26/08/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Weightlifting
Clean and Jerk (2-2-2-2)
Metcon
Metcon (Time)
For time:
40 Cal Assault Bike

15-9-6
Clean and Jerk (60/45)
Bar Facing Burpees

40 Cal Assault Bike

CrossFit

2016-08-25

25/08/16
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
3 rounds:
5 PVC Muscle Snatch
3 PVC Power Snatch
1 PVC OHS (30 seconds)
Weightlifting
Power Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
7 Strict Pull Ups
9 Power Snatches (45/30)

CrossFit

2016-08-24

24/08/16
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
3 rounds for quality:
5 Single Arm DB Press per side
5 Single DB deadlift per side
Strength
Push Press (5-5-5-5)
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:
10 Shoulder to overhead (40/25)
15 Calorie Row

CrossFit

2016-08-23

23/08/16
Warm-up
Game: Dodge Ball
Dodge Ball
3 rounds for quality:
5 Wall Ball Front Squats
5 Scapular Pull Ups
5 Bar Kips
Gymnastics
Kipping Pull Up Progression (30 total reps )
1) Hollow / Superman Position
2) Dynamic Swing
3) Full Kipping Pull Up
Bar Muscle-ups (15 total reps)
focus on technique and form. Scale with Jumping Bar Muscle Ups
Metcon
Metcon (Time)
3 rounds for time:
50 Wall Balls (20/14)
10 Bar Muscle Ups
Scale with Jumping Bar Muscle Ups

CrossFit

2016-08-22

22/08/16
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
3 rounds for quality:
3 Slow Pause Overhead Squats
10 Facedown Laying PVC Raises
Weightlifting
Overhead Squat (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds)
10 minute AMRAP:
3 Overhead Squats (50/35)
6 Front Squats (50/35)
9 Deadlifts (50/35)

CrossFit

2016-08-20

03/05/16
Warm-up
3 rounds:
10 Calorie Assault Bike
10 Laying Facedown PVC Arm Raises
20 Overhead PVC Duck Walk Steps
5 PVC Squat Snatches
Weightlifting
Snatch (3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds of
4 minute AMRAP:
8 Bar Facing Burpees
12 Snatches (40/25)
1 minute Rest

CrossFit

2016-08-19

11/06/16
Warm-up
Lunge Relay Race
2-3 teams Lunge Relay Race
3 rounds:
8 Hanging Leg Raises
4 KB Windmills per side
8 Banded Good-mornings
Gymnastics
Handstand Walk (5X 4 meters)
Scale with a Partner.
1) Wheelbarrow Walk
2) Feet on the shoulders
3) Partner Spot on the side
Metcon
Metcon (Time)
For Time:
40 Single DB OH Walking Lunges
40 Toes to Bar
40 Alternating DB Snatches
40 Single DB OH Walking Lunges
Men's DB: 17.5
Women's DB: 12.5

CrossFit

2016-08-18

27/05/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds:
3 Shoulder Press
3 Push Press
3 Push Jerk with a pause
Weightlifting
Push Jerk (5-5-5-5-5)
Metcon
Metcon (6 Rounds for reps)
12 minutes of 1 min on 1 min off:
200m Row
AMRAP Push Ups

CrossFit

2016-08-17

29/04/16
Warm-up
20 Calorie Assault Bike
3 rounds:
5 Med Ball Cleans
10 Front Rack Back Squats
Weightlifting
Clean (5-5-5-5)
Metcon
Metcon (Time)
30-20-10
Calorie Assault Bike
Power Clean (40/25)

CrossFit

2016-08-16

14/04/16
Warm-up
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Gymnastics
Weighted Pull-ups (5-5-5-5)
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Overhead Squats (50/35)
Chest-to-Bar Pull Ups

CrossFit

2016-08-15

13/04/16
Warm-up
3 rounds:
8 Single Leg Box Squats per side
8 Scapular Push Ups
8 Scapular Ring Rows
Weightlifting
Back Squat (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
20 Alternating Pistols
10 Push Ups
5 Pull Ups

CrossFit

2016-08-13

Test Week WOD #3
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-08-12

Test Week WOD #2
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
3 rounds:
10 Scapular Pull Ups
5 Presses in the Squat with an empty bar
Gymnastics
Strict Pull Ups (Max Unbroken Reps)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (Max Unbroken Reps)
Scale with regular Push Ups in under a minute
Pistols (Max reps in one minute)
Scale with Pistols on a box
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2k Row (Time)
Max Effort 2k Row
This is for Athletes that are fast and want to test their Work capacity further. Rest 3 minutes after Jackie and then begin.

CrossFit

2016-08-10

Test Week WOD #3
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-08-09

Test Week WOD #2
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
3 rounds:
10 Scapular Pull Ups
5 Presses in the Squat with an empty bar
Gymnastics
Strict Pull Ups (Max Unbroken Reps)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (Max Unbroken Reps)
Scale with regular Push Ups in under a minute
Pistols (Max reps in one minute)
Scale with Pistols on a box
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2k Row (Time)
Max Effort 2k Row
This is for Athletes that are fast and want to test their Work capacity further. Rest 3 minutes after Jackie and then begin.

CrossFit

2016-08-08

Test Week WOD #1
Warm-up
5 rounds:
5 Squat Box Jumps (high box)
5 Pike Push Ups
5 Single DB Deadlifts per side
Weightlifting
Pegasus Total
Back Squat (1 Rep Max)
Push Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
Physical Assault (Calories)
As many Calories as possible in 1 minute on the Air Assualt Bike.

CrossFit

2016-08-06

06/08/16
Warm-up
Game: Dodge Ball
Dodge Ball
3 rounds:
9 Med Ball Cleans
6 Air Squats
3 Push Ups
Weightlifting
Clean (3-3-3-3)
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2016-08-05

05/08/16
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
3 rounds:
10 Banded Good-Mornings
10 Scapular Pull Ups
Weightlifting
Sumo Deadlift (6-6-6-6)
Metcon
Metcon (Time)
40-30-20-10
Toes To Bar
Wall Balls (20lbs/14lbs)

5:00 minute Rest

40-30-20-10
Sumo Deadlifts (40/25)
Wall Balls (20lbs/14lbs)

CrossFit

2016-08-04

04/08/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit

2016-08-02

02/08/16
Warm-up
Inchworm Burpee Race
Race the length of the gym only doing Inchworm Burpees
3 rounds:
10 PVC Thrusters
15 Hollow Rocks
10 seconds Wall Handstand
Gymnastics
Strict Pull Ups (30 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
3 rounds for time:
50 Calories on the Assault Bike
50 Thrusters (20/15)
Complete with a Partner and only one Athlete working at a time.

CrossFit

2016-07-30

30/07/2016
Warm-up
Irish Mile
Jogging in a single line the athlete at the back of the line Sprints to the front. Repeat for distance
3 rounds:
10 Air Squats
10 Push Ups
20 Lunges
Strength
Metcon (No Measure)
16 minute EMOM:
-Sled Drag 20m
-Sled Push 10m
-Farmer's Carry 20m (30+/20+)
-Rest
Gymnastics
Strict Toes-To-Bar (10-10-10)
Hollow Rocks (100)

CrossFit

2016-07-29

29/07/16
Warm-up
Lunge Relay Race
2-3 teams Lunge Relay Race
Forwards and Backwards
800m Jog
Gymnastics
Rope Climb (10 minutes of practice)
Metcon
Metcon (Time)
5 rounds for time:
400m Run
5 HSPU
1 Rope Climb
Scale the rope climb with 5 Chest to Bar Chin Ups

CrossFit

2016-07-28

28/07/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Plank Tap Race
Two athletes race in the plank position while tapping Kettlebells.
Weightlifting
Snatch (3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Snatch (40/25)
Toes To Bar

CrossFit

2016-07-27

27/07/16
Warm-up
Funnel Tag
The team must protect one person from getting tagged
3 rounds:
10 Scapular Pull Ups
10 Scapular Push Ups
10 D.U.
Gymnastics
Bar Kip (5-5-5-5)
Practice Kipping form on the bar
Bar Muscle-ups (5-5-5-5)
Scale with Jumping and take time to practice mechanics
Strength
Pendlay Row (10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP:
25 D.U.
5 Burpee Bar Muscle Ups
Scale to Jumping Muscle Ups

CrossFit

2016-07-26

26/07/16
Warm-up
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Metcon
Metcon (7 Rounds for time)
Every 3 minutes for 21 minutes:
25 Calorie Row
5 DB Clusters (20/12)

CrossFit

2016-07-25

25/07/16
Warm-up
Over/Under Relay Race
A wall ball must go over and under being passed in a line. Losing team is punished
3 rounds:
5 Med Ball Cleans
10 Hollow Rocks
Weightlifting
Squat Clean (10 min EMOM )
Starting at 70% of 1RM, and increasing weight every minute until failure. Then drop down to 85% and continue till time is up.
Metcon
Metcon (Time)
15-9-6
Bar Facing Burpees
Squat Cleans (60/45)

CrossFit

2016-07-23

23/07/16
Warm-up
Uni Hockey
A goal scored = 10 Burpees
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Hang Snatch (3-3-3-3)
Metcon
Metcon (Time)
15-9-6
Hang Squat Snatch (40/25)
Chest to Bar Pull Ups

RX+
15-9-6
Hang Squat Snatch (50/35)
Bar Muscle Ups

CrossFit

2016-07-22

22/07/16
Warm-up
Wall Ball Tennis
with a Burpee
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Metcon
Metcon (Time)
For Time:
1600m Run
Rest
1200m Run
Rest
800m Run
Rest
400m Run

REST/WORK = 1:1 ratio

CrossFit

2016-07-21

21/07/16
Warm-up
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only inn the crab walk postition
3 rounds:
15 Hollow Rocks
10 Banded Good-mornings
5 Scapular Pull Ups
Weightlifting
Deadlift (5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Toes to Bar
Deadlifts (80/55)

RX+ (100/75)

CrossFit

2016-07-20

20/07/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Funnel Tag
The team must protect one person from getting tagged
Weightlifting
Bench Press (5-5-5-5)
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:
15 Calorie Assault Bike
15 Push Ups

CrossFit

2016-07-19

19/07/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
Gymnastics
Strict Pull Ups (10-10-10+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
For Time:
30 D.U.
30 Pull Ups
30 D.U.
30 Shoulder to Overhead (50/35)
30 D.U.
30 Front Squats (50/35)
30 D.U.
30 Power Cleans (50/35)
30 D.U.

CrossFit

2016-07-18

18/07/16
Warm-up
3 rounds:
500m Row
6 Lateral Box Jumps
6 Push Ups
Gymnastics
Muscle-Up Transitions (30 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Sumo Deadlift High Pull (5-5-5-5)
Metcon
Metcon (Time)
7 rounds for time:
7 SDLHP (40/25)
7 Ring Dips

RX+
7 rounds for time:
7 SDLHP (45/25)
3 Muscle Ups

CrossFit

2016-07-16

Together is more fun
Warm-up
Row 500 m at a 2min/2:20 pace before the class starts

Plate carry 5 laps. Men 20kg per Hand, women 15kg. Every time the plate drops = 5 burpees
Tabata

Sit ups
Jumping Jacks
Plank
Jumping Lunges
Strength
Shoulder Press (10 reps x 4 sets)
Pull-ups (8 reps x 4 sets)
No kipping. Strict. Hollow position.
Metcon
Metcon (Time)
CrossFit Regionals 2014 Event 6

50 cal row
50 box jump overs
50 deadlifts 80/55kg
50 wallballs 20/14
50 ring dips
50 wallballs
50 deadlifts
50 box jump overs
50 cal row
Partner WOD. Split Workload in half. Try to go RX with the weight. Time Cap: 21min

CrossFit

2016-07-15

P.I.T.A.
Warm-up
Bring Sally Up

20/15kg or 40/25kg if you have balls
sorry for those with bad mobility...
Strength
Front Squat (3 reps x 5 sets)
Chest up, elbows up
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit

2016-07-14

Vive la France
Warm-up
EMOM for 10min
5 Burpees
5 Wallballs
Midline
Metcon (No Measure)
12 Leg Raises
12 Banded Good Mornings
12 Plank Steps per Side
12 Sit Ups with a Plate
Strength
Bent Over Row (8 Reps x 4 Sets)
Dip, Bend over until tension in the hammies
Strength
Squat Clean Thruster (Find 1RM)
Metcon
Metcon (Time)
12 Rounds for time

8 Thrusters 40/25kg
8 Burpees over the Bar

CrossFit

2016-07-13

Weightlifting Wednsday
Warm-up
21-15-9 for quality

Sit Ups
Push Ups
Air Squats
Mobility
Strength
15min EMOM
2 Squat Cleans + 2 Jerks
Metcon
Metcon (Time)
3 Rounds for time

50 Double Unders
10 Clean and Jerks 52/35kg

Rest 5min, Repeat

CrossFit

2016-07-12

Fight Gone Bad
Warm-up
1000m Row (Time)
Max Effort 1000m Row
2er Teams, You go, I go 100m
Mobility
Strength
Deadlift
Dips (AMRAP)
Double-Unders
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit

2016-07-11

Quad City
Warm-up
5 Rounds of Cindy as an EMOM

then

50 Russian KB Swings

then

2 Laps Mobilitywork
Strength
Back Squat (12 Reps x 4 Sets)
Metcon
Metcon (Time)
80 Goblet Squats
70 Push Ups
60 Dumbell Front Squats
50 Double Unders
40 Dumbell Hang Squat Cleans
30 Toes 2 Bar
20 Dumbell Thrusters
10 Burpees

CrossFit

2016-07-09

09/07/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Weightlifting
Front Squat (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
8 Toes to Bar
8 Front Squats (60/45)

CrossFit

2016-07-08

08/07/16
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
,: Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
,
Weightlifting
Snatch + Hang Snatch (1-1-1-1-1)
Touch and go
Metcon
Metcon (Time)
21-15-9
Snatch (50/35)
Box Jumps

CrossFit

2016-07-07

07/07/16
Warm-up
750m Row
Row 750m at a low intensity before the class starts if possible
3 rounds:
16 Walking Lunges
8 Push Ups
Gymnastics
Pistols (60 total reps)
Metcon
Metcon (4 Rounds for reps)
2 minutes on / 2 minutes off for 16 minutes:
Row 500m for Men / Row 400m for Women
then AMRAP Wall Balls in remaining time

(Score is Wall Balls)

CrossFit

2016-07-06

06/07/16
Warm-up
Leap-Frog Race
In teams race by jumping over your team-mates.
3 rounds:
10 D.U.
10 Scapular Dips
5 Wall Reaching Good-Mornings
Weightlifting
Deadlift (3-3-3-3)
Metcon
Metcon (Time)
3 rounds for time:
60 D.U.
16 Ring Dips
6 Deadlifts (100/85)

CrossFit

2016-07-05

05/07/16
Warm-up
Game: Dodge Ball
Dodge Ball
Dynamic #8
3 rounds:
10 Butterfly Sit-Ups
15 Wall Reaching Good Mornings
20 Dice Wall Balls
25 Bar Kips
use the foam Dice instead of Wall Balls
Gymnastics
Strict Pull Ups (48 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
For time:
1200m Run
24 Thrusters (20/15)
800m Run
16 Thrusters
400m Run
8 Thrusters

CrossFit

2016-07-04

04/07/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Adv. Clean Warm Up
3 rounds: Only the Bar
3 Clean Pulls
1 Hang Power Clean + 1 Front Squat
3 Cleans
Weightlifting
Clean (5-5-5-5)
Metcon
Metcon (AMRAP - Reps)
18 minute EMOM:
5 Squat Cleans (40/25)

5 Pul Ups

AMRAP Calorie Row
Only Calories Rowed are scored. Each movement must be completed under a minute.

CrossFit

2016-07-02

02/07/16
Warm-up
Uni Hockey
A goal scored = 10 Burpees
Snatch Warm Up
3 rounds:
10 PVC Snatch Deadlifts
10 PVC High Hang to High Pulls
10 PVC Power Snatches
10 PVC OHS (facing a wall)
10 PVC Pass Throughs laying facedown

Then stretch Ankles for 2 minutes
Weightlifting
Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
5 Squat Snatch (40/25)
10 Pull Ups

CrossFit

2016-07-01

01/07/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Turkish Get Ups
24 Turkish Get Ups (12 per side)
Weightlifting
Shoulder Press (1-1-1-1)
Push Press (3-3-3-3)
Push Jerk (5-5-5-5)
Metcon
Metcon (AMRAP - Reps)
3 minute AMRAP:
Max Calories on Assault Bike

CrossFit

2016-06-30

30/06/16
Warm-up
Inchworm Burpee Race
Race the length of the gym only doing Inchworm Burpees
3 rounds:
15 Hollow Rocks
10 PVC SDLHP
Weightlifting
Sumo Deadlift (6-6-6-6)
Metcon
Metcon (Time)
21-15-9
Sumo Deadlift High Pull (40/25)
Toes to Bar

CrossFit

2016-06-29

29/06/16
Warm-up
Wall Ball Tennis
with a Burpee
3 rounds:
10 Second slow OHS
10 Second Pause OHS
10 Second up OHS
Weightlifting
Paused Overhead Squat (3-3-3-3-3)
Hold the bottom position for 2 seconds
Metcon
Metcon (Weight)
12 minute EMOM
12 Alternating DB Snatches
12 DB OHS (6 per side)
12 DB Shoulder to Overhead (6 per side)
Choose a weight that challenges you.

CrossFit

2016-06-28

28/06/16
Warm-up
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Gymnastics
Handstand Kick Ups (1 minute)
Kick up against the wall and hold the Handstand position without the feet touching the wall for 5 seconds.
HSPU Progression (30 Total Reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
Partner WOD:
6 rounds for time of
25 Calorie Assault Bike
25 Burpees over a Box

CrossFit

2016-06-27

27/06/16
Warm-up
Plank Tap Race
Two athletes race in the plank position while tapping Kettlebells.
3 rounds:
10 Single Leg Step Ups (no help from other leg)
10 D.U.
Weightlifting
Paused Front Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
40 D.U.
10 Weighted Box Step Over (20/12.5)

CrossFit

2016-06-25

25/06/16
SWISS TEAM CHALLENGE!!!

CrossFit

2016-06-24

24/06/16
Warm-up
Lunge Relay Race
2-3 teams Lunge Relay Race
Adv. Clean Warm Up
3 rounds: Only the Bar
3 Clean Pulls
1 Hang Power Clean + 1 Front Squat
3 Cleans
Weightlifting
Hang Clean (3-3-3-3)
Metcon
Metcon (Time)
For Time:
21-15-9
Hang Squat Clean (45/30)
Bar Facing Burpees

CrossFit

2016-06-23

23/06/16
Warm-up
Wall Ball Crab Soccer
Split the class into two teams then play soccer with a Wall Ball only inn the crab walk postition
Gymnastics
Muscle-Up Transitions (20 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Metcon (Time)
50 Wall Balls (20/14)
40 American KB Swings (28/16)
30 Calorie Row
20 Ring Dips
30 Calorie Row
40 American KB Swings (28/16)
50 Wall Balls (20/14)

RX+ = 32 KB + 25lbs

CrossFit

2016-06-22

22/06/16
Warm-up
Funnel Tag
The team must protect one person from getting tagged
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
3 rounds for time:
30 Box Jumps
20 Pull Ups
10 Overhead Squats (40/25)

RX+ (60/45)

CrossFit

2016-06-21

21/06/16
Warm-up
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Handstand Holds (with a Partner) (1 minute )
accumulate time in a Handstand Hold
Goal is perfect form for 1 minute (no broken Bananas)
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
30 D.U.
10 Clean and Jerks (50/35)

CrossFit

2016-06-20

20/06/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Sumo Deadlift (5-5-5-5-5)
Metcon
Metcon (Time)
5 rounds for Time:
10 Toes to Bar
5 Sumo Deadlitfs (100/85)

CrossFit

2016-06-18

18/06/16
Warm-up
Handstand Walk Race
With feet on a Partner's shoulders race. Obstacles make the race interesting...
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Overhead Squats (60/45)
Chest-to-Bar Pull Ups

CrossFit

2016-06-17

17/06/16
Warm-up
3 rounds:
5 Explosive Push Ups
10 Banded Front Squats
Weightlifting
Bench Press (5-5-5-5-5)
Metcon
Metcon (Time)
7 rounds:
7 Ring Dips
7 Front Squats (70/50)
Bar must be taken from the floor. RX+ make all sets unbroken.

CrossFit

2016-06-16

16/06/16
Warm-up
Plank Tap Race
Two athletes race in the plank position while tapping Kettlebells.
Thruster Warm Up
3 rounds:
10 PVC Thrusters
10 Scapular Pull Ups
10 Facedown PVC Raises
Weightlifting
Thruster (5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
6 minute AMRAP:
16 Wall Balls (20/14)
16 Deadlifts (80/65)

CrossFit

2016-06-15

15/06/16
Warm-up
Leap-Frog Race
In teams race by jumping over your team-mates.
3 rounds:
15 Hollow Rocks
10 Banded Rows
5 Air Squats
Metcon
Metcon (4 Rounds for reps)
Tabata Row for Calories
1 minute Rest
Tabata Squats
1 minute Rest
Tabata Row for Calories
1 minute Rest
Tabata Sit-Ups
Score for each Tabata set is the lowest number of reps or Calories completed in the 20 second window

CrossFit

2016-06-14

14/06/16
Warm-up
Farmer's and Lumberjacks
Either knock cones down or stand them up to help your team score.
Weightlifting
Push Press (3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
12 Hang Power Cleans (50/35)
6 Shoulder to Overhead (50/35)

12 Over the Bar Burpee Penalty everytime the bar touches the ground

CrossFit

2016-06-13

13/06/16
Warm-up
Wall Ball Knee Game
The goal of the game is to get as many wall balls on your team's side before time runs out.
3 rounds:
15 Hollow Rocks
10 Scapular Pull Ups
5 Pause Air Squats
Gymnastics
Bar Kip (10-10-10-10)
Practice Kipping form on the bar
Metcon
Metcon (Time)
For time:
80 D.U.
40 Pull Ups
40 Push Ups
40 Air Squats
40 Toes to Bar
80 D.U.

20 minute Time Cap

CrossFit

2016-06-11

11/06/16
Warm-up
Lunge Relay Race
2-3 teams Lunge Relay Race
3 rounds:
8 Hanging Leg Raises
4 KB Windmills per side
8 Banded Good-mornings
Gymnastics
Handstand Walk (5X 4 meters)
Scale with a Partner.
1) Wheelbarrow Walk
2) Feet on the shoulders
3) Partner Spot on the side
Metcon
Metcon (Time)
For Time:
40 Single DB OH Walking Lunges
40 Toes to Bar
40 Alternating DB Snatches
40 Single DB OH Walking Lunges
Men's DB: 17.5
Women's DB: 12.5

CrossFit

2016-06-10

10/06/16
Warm-up
Game: Dodge Ball
Dodge Ball
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
5 Back Burpees
Gymnastics
Strict Pull Ups (50 total reps)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
5 rounds:
20 Back Squats (60/45)
400m Run
From the Squat Rack

RX+ = from the floor

CrossFit

2016-06-09

09/06/16
Warm-up
Wall Ball Tennis
with a Burpee
3 rounds:
10 Scapular Push Ups
10 Alt. Pistols to a Wall Ball
20 Hollow Rocks
Gymnastics
HSPU Progression (20 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Pistols (20 total reps)
Metcon
Metcon (Time)
3 rounds:
5 HSPU
10 Alternating Pistols
15 Pull Ups
20 Sit Ups

CrossFit

2016-06-07

07/06/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
Gymnastics
Metcon (Time)
3 rounds:
15 V-Sit-Ups
30 Tuck Ups
45 Hollow Rocks
Metcon
Metcon (8 Rounds for time)
Every 2 minutes for 16 minutes:
10 Calorie Assault Bike
6 Burpees

CrossFit

2016-06-06

06/06/16
Warm-up
Stick Game
"The Stick Game"

Each athlete holds a PVC pipe in their non-dominant hand. On the call of the Coach they must move to another stick (Left or Right)
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Snatch (2-2-2-2)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit

2016-06-04

04/06/16
Warm-up
Funnel Tag
The team must protect one person from getting tagged
Jogging on the spot till the call of the Coach, then drop and do a Burpee

(Quick feet drill)
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

CrossFit

2016-06-03

03/06/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
3 rounds:
5 Medball Cleans
3 Wall Kick Ups
10 Bar Kips
Weightlifting
Clean (2-2-2-2-2)
Metcon
Metcon (Time)
3 rounds for time:
50 D.U.
15 Squat Cleans (50/35)
25 Bar Facing Burpees

CrossFit

2016-06-02

02/06/16
Warm-up
"Fußball"
A goal scored = 10 Burpees for the other team
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Weightlifting
Snatch (3-3-3-3-3)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

CrossFit

2016-06-01

01/06/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Dynamic #10 Partner
3 rounds:
5 Partner Circle Jumps
5 Over and Unders
3m Wheelbarrow Walk
Metcon
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2016-05-31

31/05/16
Warm-up
60 Calorie Row
Plank Tap Race
Two athletes race in the plank position while tapping Kettlebells.
Weightlifting
Overhead Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
10 OHS (40/25)
15 Toes to Bar
30 Calorie Row

CrossFit

2016-05-30

30/05/16
Warm-up
Team Inchworm Race
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Deadlift (3-3-3-3)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit

2016-05-28

28/05/16
Warm-up
400m Jog

3 rounds:
40 Butt Kicks
40 High Knees
10 Lunges
Gymnastics
Handstand Walk (4X 2m )
Scale with a Partner and feet on the shoulders
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

CrossFit

2016-05-27

27/05/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
3 rounds:
5 Squat Box Jumps
5 Pole Squats
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (6 Rounds for reps)
12 minutes of 1 min on 1 min off:
200m Row
AMRAP Push Ups

CrossFit

2016-05-26

26/05/16
Warm-up
Funnel Tag
The team must protect one person from getting tagged
3 rounds:
10 Scapular Chin Ups
10 Y-Squats
Gymnastics
Rope Climb (6 accents )
Metcon
Metcon (Time)
With a partner 3 rounds for time:
40 Calories Assault Bike
40 KB Overhead Walking Lunges (16/8)
2 Rope Climbs

CrossFit

2016-05-25

25/05/16
Warm-up
3 rounds:
5 Single KB OHS per side
10 Facedown laying PVC Raises
Weightlifting
Hang Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Hang Snatches (40/25)
Wall Balls

CrossFit

2016-05-24

24/05/16
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
3 rounds:
5 Presses in a Squat with PVC
5 KB Windmill per side
Gymnastics
Ring Dips (8-8-8-8+)
Metcon
Metcon (AMRAP - Rounds and Reps)
7 rounds for time:
7 DB Thrusters (17.5/12.5)
7 Burpee Pull Ups

CrossFit

2016-05-23

23/05/16
Warm-up
Farmers and Lumberjacks Game
3 rounds:
10 Behind the Head Front Squats
10 Scapular Pull Ups
Weightlifting
Paused Front Squat (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds)
15 minute AMRAP:
10 Pull Ups
15 Calorie Row
10 Alternating DB Snatches (20/12.5)

Score is rounds completed
(RX+ 15 Calorie Bike instead)

CrossFit

2016-05-21

21/05/16
Warm-up
1200m Run
1200m Run (4 times around the building)
Gymnastics
Strict Pull Ups (30 total reps)
Scale with Partner Assisted Pull Ups
break up the reps as needed
Metcon
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CrossFit

2016-05-20

20/05/16
Warm-up
Team Inchworm
3 rounds:
5 Medball Clean + Wall Balls
15 Second Handstand Hold
Weightlifting
1 Squat Clean + 3 Front Squats + 2 Jerks (1-1-1-1-1)
Perform Unbroken
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP:
8 Deadlifts (50/35)
6 Front Squats
4 Shoulder to Overhead

CrossFit

2016-05-19

19/05/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Gymnastics
Muscle-Up Transitions (30 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Metcon (Time)
For time:
Buy in 50 D.U. (RX+ Unbroken)

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Ring Dips
Box Jumps

Buy out 50 D.U. (RX+ Unbroken)

CrossFit

2016-05-18

18/05/16
Warm-up
3 rounds:
Burpee Long Jumps
10 Scapular Pull Ups
5 Plate Squats
Gymnastics
Rope Climb (10 trips total)
Scale with Static Towel Hangs
Metcon
Metcon (4 Rounds for reps)
4 rounds:

Every 4 minutes complete as many unbroken Wall Balls as possible. Score is Wall Balls completed.
Penalty:
more than 50 = 0 Cal Assault Bike
less than 50 = 5 Cal Assault Bike
less than 40 = 10 Cal Assault Bike
less than 30 = 15 Cal Assault Bike
less than 20 = 20 Cal Assault Bike
less than 10 = 50 Cal Assault Bike

CrossFit

2016-05-17

17/05/16
Warm-up
Metcon (No Measure)
3 rounds:
KB Overhead Walking Lunges
8 Squat Box Jumps
12 PVC Pass Throughs
Weightlifting
Snatch (5-3-3-1-1-1-1)
Metcon
Metcon (Time)
For Time:
20 Burpees
20 Plate Lunges (25/15)
20 Pull Ups
20 Plate Lunges (25/15)
20 Calorie Row
20 Plate Lunges (25/15)
20 Burpees

CrossFit

2016-05-14

Test Week WOD #3
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-05-13

Test Week WOD #2
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
3 rounds:
10 Scapular Pull Ups
5 Presses in the Squat with an empty bar
Gymnastics
Strict Pull Ups (Max Unbroken Reps)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (Max Unbroken Reps)
Scale with regular Push Ups in under a minute
Pistols (Max reps in one minute)
Scale with Pistols on a box
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2k Row (Time)
Max Effort 2k Row
This is for Athletes that are fast and want to test their Work capacity further. Rest 3 minutes after Jackie and then begin.

CrossFit

2016-05-12

Test Week WOD #1
Warm-up
5 rounds:
5 Squat Box Jumps (high box)
5 Pike Push Ups
5 Single DB Deadlifts per side
Weightlifting
Pegasus Total
Back Squat (1 Rep Max)
Push Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2016-05-11

Test Week WOD #3
Warm-up
30 Cal Assault Bike
30 Cal Assault Bike
Complete before class begins
4 rounds:
8 Med Ball Cleans
12 Scapular Push Ups
Weightlifting
Clean (1 Rep Max)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-05-10

Test Week WOD #2
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
3 rounds:
10 Scapular Pull Ups
5 Presses in the Squat with an empty bar
Gymnastics
Strict Pull Ups (Max Unbroken Reps)
Scale with Partner Assisted Pull Ups
Handstand Push-ups (Max Unbroken Reps)
Scale with regular Push Ups in under a minute
Pistols (Max reps in one minute)
Scale with Pistols on a box
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2k Row (Time)
Max Effort 2k Row
This is for Athletes that are fast and want to test their Work capacity further. Rest 3 minutes after Jackie and then begin.

CrossFit

2016-05-09

Test Week WOD #1
Warm-up
5 rounds:
5 Squat Box Jumps (high box)
5 Pike Push Ups
5 Single DB Deadlifts per side
Weightlifting
Pegasus Total
Back Squat (1 Rep Max)
Push Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2016-05-07

07/05/16
Warm-up
3 rounds:
10 DB OH Walking Lunges per side
20 Hollow Rocks
30 D.U.
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit

2016-05-06

06/05/16
Warm-up
3 rounds:
Inch Worm Burpees
12 Scapular Push Ups
Crab Walk
12 Scapular Pull Ups
Strength
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Metcon
500m Row (Time)
Max Effort 500m Row

CrossFit

2016-05-05

05/05/16
Warm-up
5 rounds:
10 Plate Squats
5 Box Jumps
10 Push Ups
Weightlifting
Back Squat (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds)
10 minute AMRAP:
50 D.U.
10 Back Squats (60/45)
Only count completed rounds

CrossFit

2016-05-04

04/05/16
Warm-up
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Strict Pull Ups (9-9-9+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
150 Wall Balls for time

Everytime the ball stops moving the athlete must complete one lap Weighted Walking Lunges (24/12)

CrossFit

2016-05-03

03/05/16
Warm-up
3 rounds:
10 Calorie Assault Bike
10 Laying Facedown PVC Arm Raises
20 Overhead PVC Duck Walk Steps
5 PVC Squat Snatches
Weightlifting
Snatch (3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds of
4 minute AMRAP:
8 Bar Facing Burpees
12 Snatches (40/25)
1 minute Rest

CrossFit

2016-05-02

02/05/16
Warm-up
4 rounds:
10 D.U.
5 Strict Hanging Leg Raises
5 DB Overhead Squats per side
Weightlifting
Clean and Jerk (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
40 D.U.
8 Clean & Jerk (60/45)
12 Toes to Bar

CrossFit

2016-04-30

30/04/16
Warm-up
400m Run (one time around the building)
3 rounds:
10 Scapular Push Ups
10 Laying Facedown Arm Raises
30 Butt Kicks (on the spot jogging)
Weightlifting
Bench Press (5-5-5-5)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Athletes Remember to be aware of traffic while running around the building.

CrossFit

2016-04-29

29/04/16
Warm-up
20 Calorie Assault Bike
3 rounds:
5 Med Ball Cleans
10 Front Rack Back Squats
Weightlifting
Clean (5-5-5-5)
Metcon
Metcon (Time)
30-20-10
Calorie Assault Bike
Power Clean (40/25)

CrossFit

2016-04-28

28/04/16
Warm-up
4 rounds:
5 DB Overhead Squats
1 Lap DB Overhead Walk (L hand there and R hand back)
10 Single DB Deadlifts per side
Use 30% of your 1RM Shoulder Press
Weightlifting
Push Press (3-3-3-3)
Metcon
Metcon (Time)
Row 200 Calories for time
-Every 2 minutes you must complete 10 Wall Balls (20/14)

RX+ (25/16)

18 minute Time Cap

CrossFit

2016-04-27

27/04/16
Warm-up
30 Calorie Assault Bike
3 rounds:
5 Pause Plate Squats
15 Ring Rows
Weightlifting
Back Squat (3-3-3-3)
Metcon
Assault Bike Test (4 Rounds for calories)
4 rounds:
4 minutes max Calories
1 minute Rest
Take the average Wattage and divide that by weight in Kg. That will give you an aerobic capacity score, note this number and try to improve it.

CrossFit

2016-04-26

26/04/16
Warm-up
5 rounds:
15 D.U.
15 Hollow Rocks
5 Ring Muscle Up Transitions (feet on the floor)
Gymnastics
HSPU Progression (21 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Pistols (4-4-4-4-4-4)
Pause in the bottom and top of each rep. Scale when needed with any Pistol variation
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
15 Toes to Bar
10 Pistols
5 Handstand Push Ups

CrossFit

2016-04-25

25/04/16
Warm-up
60 Calorie Row
3 rounds:
8 KB Goblet Squats
8 Kneeling Single Arm KB Press per side
8 Scapular Pull Ups
form should be perfect with the Squats deep and chest high. Presses should be slow and controlled with the ribcage down.
Gymnastics
Weighted Pull-ups (3-3-3-3)
Weightlifting
Tempo Thrusters (5-5-5-5)
Pause at the top and the bottom of every rep
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit

2016-04-23

23/04/16
Warm-up
600m Run
Once around the building
3 rounds:
10 Good Mornings
10 Scapular Pull Ups
30 High Knees (jogging on the spot)
Weightlifting
Deadlift (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP:
10 Pull Ups
10 Deadlifts (80/65)
100m Run

CrossFit

2016-04-22

22/04/16
Warm-up
3 rounds:
15 Hollow Rocks
15 Plate Squats
15 Scapular Push Ups
Strength
Bench Press (10-10-10-10)
Metcon
Metcon (Time)
5 rounds for time:
6 Ring Dips
12 KB Swings
24 Calorie Row

CrossFit

2016-04-21

21/04/2016
Warm-up
40 Cal Assault Bike
At a low intensity complete before class
3 rounds:
20 KB Overhead Walking Lunges
5 Single Leg/Single Arm KB Deadlifts per side
10 Double KB Swings
Keep the weight light and focus on perfect form
Gymnastics
Strict Pull Ups (5-5-5-5+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (10 Rounds for time)
Every 2 minutes for 20 minutes alternate between:

1) 12 Cal Assault Bike

2) 12 Push Press (45/30)
12 Pull Ups
Treat each round as a sprint and go hard and fast

CrossFit

2016-04-20

20/04/16
Warm-up
3 rounds:
Partner Wheelbarrow Walk
3 Back Burpees
10 D.U.
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Weightlifting
Squat Clean (3-3-3-3)
Metcon
Metcon (Time)
3 rounds for time:
45 D.U.
15 Squat Cleans @ 50/35

Every time the Squat Cleans are broken perform a 10 Box Jump penalty

CrossFit

2016-04-19

19/04/16
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
3 rounds:
3 Turkish Get-Ups per side
1 Lap Overhead DB Walk (50% 1RM Shoulder Press)
15 Air Squats
Weightlifting
Push Press (5-5-5-5)
Metcon
Metcon (Time)
6 rounds for time with a Partner:
25 Calorie Row

Athletes rest while their partner Rows.
Gymnastics
Hollow Rocks (100)

CrossFit

2016-04-18

18/04/16
Warm-up
20 Calories on the Air Assault Bike before the class begins.
3 rounds:
Inch worm Burpees and walking Lunges
Weightlifting
Hang Snatch (3-3-3-3)
Metcon
Metcon (Time)
for time:
20 Hang Squat Snatches (40/25)
30 Bar Facing Burpees
40 Cal Assault Bike

CrossFit

2016-04-15

15/04/16
Warm-up
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Med Ball Cleans
10 Romanian Deadlifts with an empty bar

not for time
Weightlifting
Squat Clean Thruster (1-1-1-1-1)
Metcon
Metcon (Time)
30 reps for time:
Burpee Squat Clean Thruster (45/30)

CrossFit

2016-04-14

14/04/16
Warm-up
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Gymnastics
Weighted Pull-ups (5-5-5-5)
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Overhead Squats (50/35)
Chest-to-Bar Pull Ups

CrossFit

2016-04-13

13/04/16
Warm-up
3 rounds:
8 Single Leg Box Squats per side
8 Scapular Push Ups
8 Scapular Ring Rows
Weightlifting
Back Squat (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
20 Alternating Pistols
10 Push Ups
5 Pull Ups

CrossFit

2016-04-12

12.04.16
Warm-up
4 rounds:
4 Turkish Get-Ups per side
14 Air Squats
14 Scapular Pull Ups
Gymnastics
HSPU Progression (30 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Dumbbell Snatches (3-3-3-3)
reps per arm
When increasing the weight always begin with the weak side
Metcon
Metcon (Time)
4 rounds for time:
8 DB Snatches per arm (20/15)
8 DB Lunges per arm (20/15)
8 DB OHS per arm (20/15)

CrossFit

2016-04-11

11/04/16
Warm-up
1200m Run
1200m Run (4 times around the building)
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Gymnastics
Push-ups (10-10-10-10)
All sets unbroken. Scale up with weight if possible
Weightlifting
Deadlift (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 minute AMRAP:
50 D.U.
5 Deadlifts (100/85)

CrossFit

2016-04-09

09/04/16
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
5 rounds:
1 Wall Climb
3m Wheelbarrow Walk
3m Crab Walk
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
HSPU Progression (30 reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
3 rounds for time:
60 Mountain Climbers
30 KB Swings (28/20)
15 Chest-to-Bar Pull Ups

CrossFit

2016-04-08

08/04/16
Warm-up
4 rounds:
20 Goblet Squats
5 Pull Ups
10 Push Ups
Strength
Back Squat (10-10-10-10)
Attempt with more than 60% 1RM
Dumbbell Bench Press (10-10-10-10)
Barbell Row (10-10-10-10)
Rear Delt Plate Raises (10-10-10-10)
Take a plate and raise it above your head with straight arms.
Metcon
Metcon (6 Rounds for reps)
30 seconds on / 30 off for 6 minutes:
AMRAP Box Jumps
AMRAP V-Sit-Ups

CrossFit

2016-04-07

07/04/16
Warm-up
4 rounds:
3 Turkish Get-Ups per side
30 Second Air Squat (slow)
12 Ring Rows
Gymnastics
Pistols (20-20-20-20)
Ring Dips (8-8-8-8+)
Metcon
Metcon (Time)
75 Burpees for time

At the beginning of every minute athletes must complete 5 Wall Balls starting at 0:00
Write the number of Wall Balls performed in the notes

CrossFit

2016-04-06

06/04/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
5 rounds:
10 Stationary Lunges
10 Hollow Rocks
10 Bar Kips
Gymnastics
Chin Over Bar Hold (2 total minutes )
Accumulate 2 minutes with the chin over the bar
Metcon
Angry Annie (Time)
for time:
50 D.U.
15 Toes to Bar
40 D.U.
14 Toes to Bar
30 D.U.
13 Toes to Bar
20 D.U.
12 Toes to Bar
10 D.U.
11 Toes to Bar

CrossFit

2016-04-05

05/04/16
Warm-up
5 rounds:
5 Clapping Push Ups
10 Air Squats
15 Back Flies (without weight)
20 Jumping Lunges
Weightlifting
Push Press (3-3-3-3)
Deadlift (5-5-5-5)
Metcon
Metcon (Time)
5 rounds:
10 Deadlifts (50/35)
5 Push Press (50/35)
Everytime the athlete lets go of the bar they have to do 25 Air Squats.

CrossFit

2016-04-04

04/04/16
Warm-up
3 rounds:
12 Scapular Pull Ups
12 Scapular Push Ups
6 Seated to Standing Squats
Gymnastics
Weighted Pull-ups (3-3-3-3)
Weightlifting
Power Clean (3-3-3-3)
Metcon
Metcon (Time)
7 rounds for time:
7 Front Squats (55/45)
7 Pull Ups

CrossFit

2016-04-02

02/04/16
Warm-up
1200m Run
1200m Run (4 times around the building)
3 rounds:
10 Banded Goodmornings
10 Seated Leg Raises
Weightlifting
Deadlift (5-5-5-5)
Metcon
Metcon (Time)
Complete with a Partner:
200 D.U.
100 Wall Balls
100 Hollow Rocks
100 Burpees
50 Calorie Row
30 minute Time Cap

CrossFit

2016-04-01

01/04/16
Warm-up
4 rounds with a Partner:
12 Leg throws
3m Wheelbarrow Walk
6 Bulgarian Split Squats in Rings
Gymnastics
Ring Push Ups (8-8-8-8)
Toe Pull Ups (12-12-12-12)
Metcon
Metcon (AMRAP - Reps)
12 minute AMRAP
3 Burpee Pull Ups
3 DB/KB Snatches Left
3 DB/KB Snatches Right
30 D.U.
6 Burpee Pull Ups
6 DB/KB Snatches Left
6 DB/KB Snatches Right
30 D.U.
9 Burpee Pull Ups
9 DB/KB Snatches Left
9 DB/KB Snatches Right
30 D.U.
12......
Men's weight: 15Kg
Women's weight: 10Kg

CrossFit

2016-03-31

31/03/16
Warm-up
5 rounds:
8 Reverse Banded Air Squats
8 Single Leg Hip Bridges
8 Scapular Chin Ups
Gymnastics
Chin Over Bar Hold (2 minutes)
Accumulate 2 minutes with the chin over the bar
Hanging Leg Raises (6-6-6-6)
Weightlifting
Back Squat (5-5-5-5)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 minute AMRAP:
10 Weighted Box Step Ups
10 Toes to Bar
The weight for the step ups: 15-16Kg for men / 7.5-8Kg for women

CrossFit

2016-03-30

30/03/16
Warm-up
5 rounds:
5 Single Leg Squats on a box (per leg)
15 Bar Kips
10 Seated Leg Raises
Gymnastics
Pistols (18-18-18+)
Weightlifting
Bear Complex (3-3-3-3-3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Weight)
12 minute EMOM:
1st minute: Bear Complex (3's)
2nd minute: 15 V-Sit-Ups
3rd minute: 10 Pistols (alternating)
Choose a weight that you can complete all 12 minutes with. When in doubt, go light.

CrossFit

2016-03-29

29/03/16
Warm-up
5 rounds:
30 Mountain Climbers
10 Scapular Pull Ups
10 Hollow Rocks
1 laying legless rope climb to standing
Gymnastics
Partner GHD (5-5-5-5+)
With Abmats to protect the knees, Athletes perform a Glute Ham Raise with a Partner holding down the feet.
Strict Pull Ups (5-5-5-5+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (Time)
5 rounds for time with a Partner:
30 Box Jumps
20 Pull Ups (partner holds Hollow postion)
10 Push Ups (partner holds Plank Position)

Only one athlete working at a time.

CrossFit

2016-03-24

24/03/16
Warm-up
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
Slow Squat Warm Up
2 rounds:
1 minute Squat (30s down/30s up)
30s Lunge Hold per side
5 Pause Air Squats

3 rounds:
10 Hollow Rocks
20 Jumping Lunges
30 Mountain Climbers
Weightlifting
Back Squat (10-10-10 (minimum 65% of 1RM))
Metcon
Metcon (Time)
3 rounds:
15 DB Thrusters
15 KB Swings
15 Toes to Bar
Midline
Metcon (No Measure)
Tabata:
V-Sit-Ups
Tuck Ups
Hollow Rocks
Plank

CrossFit

2016-03-23

23/03/16
Warm-up
750m Row
Row 750m at a low intensity before the class starts if possible
Adv. Snatch Warm Up
3 rounds:
3 Snatch Pulls (elbows out)
3 Muscle Snatch
3 Power Snatch + 1 OHS
3 Snatch
Gymnastics
Strict Pull Ups (8-8-8+)
Scale with Partner Assisted Pull Ups
Weightlifting
Hang Snatch (3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Chest-to-Bar Pull Ups
Hang Power Snatch (40/25)

Scale with Chest-to-Bar Jumping Pull Ups

CrossFit

2016-03-22

22/03/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Wall Climbs
3 rounds:
1 Wall Climb
10 Shoulder Taps
10 Hollow Rocks
1 Front Roll
Gymnastics
Handstand Holds (with a Partner) (1:30 total time)
accumulate time in a Handstand Hold
Handstand Push-ups (4-4-4-4+)
Scale as needed to ability (if possible scale up to strict)
Metcon
Metcon (Time)
Chipper:

100 D.U.
75 Burpees
50 Box Jumps
25 HSPU (scale with Pike Push Ups)

CrossFit

2016-03-21

21/03/16
Warm-up
900m Run
Run around the building 3 times
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
10 Hip Flows

Then Stretch Hip Flexors and/or Glutes for 2 minutes
Weightlifting
Front Squat (8-8-8-8)
Gymnastics
Ring Dips (8-8-8+)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-03-19

19/03/16
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit

2016-03-18

18/03/16
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit

2016-03-17

17/03/16
Warm-up
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Back to Back Air Squats
5 Over/Under crawl and jumps (each)
Gymnastics
Pistols (10-10-10)
Work on progressions if a regular pistols isn't possible.
Metcon
Metcon (Time)
5 rounds:
10 Alternating Pistols
15 Deadlifts (70/55)
20 Wall Balls (20lbs/6Kg)

CrossFit

2016-03-16

16/03/16
Warm-up
500m Row
Row 500m at a low intensity before the class starts if possible
Dynamic #6
3 rounds:
12 Tuck-Ups
6 Single Leg Toe Touch Left
6 Single Leg Toe Touch Right
12 Lunge Splits
12 Scapular Ring Rows
Gymnastics
HSPU Progression (20 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Paused Front Squat (8-8-8-8)
Metcon
Metcon (3 Rounds for reps)
Every 3 minutes for 15 minutes:

AMRAP:
6 HSPU
9 Hang Power Cleans (40/25)
2 minutes Rest

CrossFit

2016-03-15

15/03/16
Warm-up
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
5 Back Burpees
Gymnastics
Shoot Throughs (8-8-8)
Weightlifting
Thruster (6 minute EMOM: 7 reps @ 65% )
Metcon
Metcon (Time)
3 rounds:
50 D.U.
15 Toes to Bar
5 Thrusters (45/30)

CrossFit

2016-03-14

14/03/16
Warm-up
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #10 Partner
3 rounds:
5 Partner Circle Jumps
5 Over and Unders
3m Wheelbarrow Walk
Gymnastics
Strict Pull Ups (6-6-6-6)
Scale with Partner Assisted Pull Ups
Weightlifting
Deadlift (5-5-5-5)
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"

CrossFit

2016-03-12

16.3
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit

2016-03-11

16.3
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit

2016-03-10

10/03/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Weightlifting
Back Squat (5-5-5-5)
Push Press (6-6-6-6)
Barbell Row (10-10-10)
Metcon
Metcon (Time)
18-15-12
Wall Balls
Pull Ups

CrossFit

2016-03-09

09/03/16
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Toes to Barbell
10 Romanian Deadlifts with an empty bar

not for time
Weightlifting
Thruster (6-6-6-6)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP:

9 Thrusters (45/30)
12 Box Jumps
15 Deadlifts (45/30)

CrossFit

2016-03-08

08/03/16
500m Row
Row 500m at a low intensity before the class starts if possible
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Gymnastics
Muscle-Up Transitions (30 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Power Snatch (5-5-5-5)
Metcon
Metcon (6 Rounds for time)
Every 2 minutes for 12 minutes:

15 Power Snatch (40/25)
10 Ring Dips

CrossFit

2016-03-07

07/03/16
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Gymnastics
Muscle-Up Transitions (40 total reps)
From Seated to Catch Position working on speed and consistency of the Muscle Up
HSPU Progression (20 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
5 rounds for time:
6 HSPU (scale as needed)
7 Strict Pull Ups
8 Deadlifts @ (100/85)

CrossFit

2016-03-05

04/03/16
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit

2016-03-04

04/03/16
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit

2016-03-03

03/03/16
Mental Toughness!
Warm-up
Turkish Get Ups
24 Turkish Get Ups (12 per side)
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
Gymnastics
Dips (8-8-8-8+)
Metcon
Metcon (Time)
2 rounds for time:
-------------------------15 Air Squats
30 Box Jumps
-------------------------15 Air Squats
30 V-Sit Ups
-------------------------15 Air Squats
30 Push Ups
-------------------------15 Air Squats
30 Jumping Lunges
-------------------------15 Air Squats
30 DB Snatch Left Hand (20/15)
-------------------------15 Air Squats
30 DB Snatch Right Hand (20/15)
-------------------------15 Air Squats
30 Sit Ups
-------------------------15 Air Squats
30 Box Step Ups
-------------------------15 Air Squats
30 Goblet Squats (20/15)
-------------------------15 Air Squats

CrossFit

2016-03-02

02/03/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Gymnastics
Strict Pull Ups (7-7-7-7+)
Scale with Partner Assisted Pull Ups
Weightlifting
Hang Clean (3-3-3-3)
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:

8 Hang Clean (50/35)
8 Pull Ups
15 Wall Balls (20lbs/6Kg)

CrossFit

2016-03-01

01/03/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #8
3 rounds:
10 Butterfly Sit-Ups
15 Wall Reaching Good Mornings
20 Dice Wall Balls
25 Bar Kips
HSPU Progression (18 total reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Deadlift (6-6-6-6 (3 sets must be @ 70% or more))
Metcon
Metcon (Time)
3 rounds:
30 D.U. (scale with 13)
9 Deadlifts (100/85)
6 HSPU (scale with push ups)

CrossFit

2016-02-29

29/02/16
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Back to Back Air Squats
5 Over/Under crawl and jumps (each)
Gymnastics
Strict Toes-To-Bar (6-6-6-6)
Scale as needed. This is time to practice technique and positions
Weightlifting
1 Snatch + 3 OHS (1-1-1-1-1)
One snatch from the floor followed immediately by 3 overhead Squats
Metcon
Metcon (4 Rounds for reps)
12 minutes of (4 rounds):

2 minutes AMRAP
15 Overhead Squats (20/15)
10 Toes to Bar

1 minute rest

CrossFit

2016-02-27

27/02/16
WOD
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit

2016-02-26

26/02/16
WOD
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit

2016-02-25

25/02/16
500m Row
Row 500m at a low intensity before the class starts if possible
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
5 Back Burpees
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
HSPU Progression (18 reps )
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (4 Rounds for reps)
4 rounds:

2 minutes AMRAP
10 HSPU (scale with Pike Push Ups)
20 Air Squats (20lbs/6Kg)
10 Sit-Ups
2 minutes Rest

CrossFit

2016-02-24

07/01/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Gymnastics
Muscle-Up Transitions (10-10-10+)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Snatch (1 Every 60 sec for 8 min @ 70%+1RM)
Metcon
Metcon (Time)
21-15-9
D.U.
Snatches (45/30)
Ring Dips

CrossFit

2016-02-23

12/01/16
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Toes to Barbell
10 Romanian Deadlifts with an empty bar

not for time
Gymnastics
Metcon (No Measure)
Toes to Bar Progression:
1) Toes to Barbell
2) Hanging Leg Raises
3) Knees to Elbows
4) Toes to Bar
20 reps at each
Weightlifting
Thruster (7-7-7-7)
Metcon
Metcon (Weight)
15 minute EMOM
1 minute = 10 Box Jumps
2 minute = 5 Toes to Bar
3 minute = 10 Thrusters

Score is weight on the Bar. Once weight is chosen it should not be changed. Choose a challenging weight that you can complete the workout with.

CrossFit

2016-02-22

11/01/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Clean (6-6-6 @ 70%+ 1RM for all three sets)
Gymnastics
Strict Pull Ups (6-6-6-6+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:

9 Pull Ups
6 Burpees over the Bar
3 Cleans (60/45)

CrossFit

2016-02-20

20/02/16
60 Calorie Row
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Weightlifting
Clean (2 reps for a 8 min EMOM @ 75% or more)
Metcon
Metcon (3 Rounds for reps)
3 rounds:

3 minute AMRAP:
5 Cleans (60/45)
10 Burpees
15 Sit-Ups
2 minutes Rest

CrossFit

2016-02-19

19/02/16
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Metcon
Metcon (Time)
For time:
70 Air Squats
60 Wall Balls
50 Russian KB Swings (28/20)
40 DB Snatches (20/15)
40 Box Jumps
50 Toes to Bar
60 Push Ups
70 Lunges

25 minute Time Cap

CrossFit

2016-02-18

18/02/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Gymnastics
Strict Pull Ups (6-6-6-6+)
Scale with Partner Assisted Pull Ups
Weightlifting
Overhead Squat (8-8-8-8)
Metcon
Metcon (Time)
21-15-9
OHS (45/30)
Pull Ups
V-Sit-Ups

CrossFit

2016-02-16

16/02/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Slow Squat Warm Up
2 rounds:
1 minute Squat (30s down/30s up)
30s Lunge Hold per side
5 Pause Air Squats

3 rounds:
10 Hollow Rocks
20 Jumping Lunges
30 Mountain Climbers
Gymnastics
HSPU Progression (24 reps at the most difficult level possible)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (Time)
7 rounds for time:
7 Thrusters @ 45/30
21 D.U.

CrossFit

2016-02-13

13/02/16
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Gymnastics
Strict Toes-To-Bar (30 reps total, scale as needed)
Weightlifting
Snatch (3-3-3-3)
Metcon
Metcon (4 Rounds for reps)
12 minute running clock:

90 seconds Time Cap:
3 Snatch @ 40/25
3 OHS
AMRAP Toes to Bar

90 seconds rest

CrossFit

2016-02-12

12/02/16
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Weightlifting
Deadlift (3-3-3-3-3 @ 80% or more)
Gymnastics
HSPU Progression (24 reps )
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
15 Deadlifts (60/45)
15 Push Ups

CrossFit

2016-02-11

11/02/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Partner Hang with Sit-Ups
In groups of 2:

one athlete hangs on the bar
the other athlete completes 5 sit-ups
perform 3 rounds
Weightlifting
Thruster (8-8-8-8)
Metcon
Metcon (6 Rounds for time)
Every 3 minutes for 18 minutes:

8-6-4
Thrusters (40/25)
Pull Ups

8-6-4
Burpees Over the Bar
Sumo Deadlift High Pull (40/25)

CrossFit

2016-02-10

10/02/16
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #10 Partner
3 rounds:
5 Partner Circle Jumps
5 Over and Unders
3m Wheelbarrow Walk
Gymnastics
Handstand Holds (with a Partner) (2 minutes)
accumulate time in a Handstand Hold
Weightlifting
Push Press (5-5-5-5)
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:

30 D.U. (scale with 13)
10 Push Press (50/35)
10 V-Sit-Ups
30 D.U. (scale with 13)

CrossFit

2016-02-09

09/02/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #6
3 rounds:
12 Tuck-Ups
6 Single Leg Toe Touch Left
6 Single Leg Toe Touch Right
12 Lunge Splits
12 Scapular Ring Rows
Weightlifting
Clean (18 total reps @ 70% or more)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-02-08

08/02/16
500m Row
Row 500m at a low intensity before the class starts if possible
Game: Pizza Man
The game with a given penalty every time an ABMAT is knocked from an opponents open hand.
Gymnastics
Muscle-Up Transitions (21 total reps focusing on form)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit

2016-02-06

06/02/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
10 Hip Flows

Then Stretch Hip Flexors and/or Glutes for 2 minutes
Weightlifting
Deadlift (5-5-5-5 )
Metcon
Metcon (Time)
40 D.U.
20 Box Jumps
10 Deadlifts (70/55)

30 D.U.
15 Box Jumps
8 Deadlifts (70/55)

20 D.U.
10 Box Jumps
5 Deadlifts (70/55)

CrossFit

2016-02-05

05/02/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Wall Climbs
3 rounds:
1 Wall Climb
10 Shoulder Taps
10 Hollow Rocks
1 Front Roll
Weightlifting
Push Press (5-5-5-5)
Gymnastics
Strict Pull Ups (7-7-7)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
3 rounds of:

2 minute AMRAP
9 Sit Ups
6 Push Press (50/35)
3 Pull Ups
2 minute Rest

CrossFit

2016-02-04

04/02/16
Turkish Get Ups
24 Turkish Get Ups (12 per side)
Strength
Front Squat (10-10-10 @ 65% of 1RM)
HSPU Progression (20 reps)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Metcon

CrossFit

2016-02-03

03/02/16
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Partner Resisted Good Mornings
5 Over/Under (each)
10 Partner Resisted Squats
10 Seated PVC OH Flexion
Gymnastics
Muscle-Up Transitions (5-5-5)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Hang Snatch (5-5-5-5)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#

CrossFit

2016-02-02

02/02/16
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Toes to Barbell
10 Romanian Deadlifts with an empty bar

not for time
Gymnastics
Metcon (No Measure)
Toes to Bar Progression:
1) Laying Toes to Bar (on the floor)
2) Kipping Practice
3) Knees to Elbows
4) Toes to Bar
20 reps at each
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:

50 D.U. (scale with 15 D.U.)
15 Thrusters (20/15)
15 Toes to Bar

CrossFit

2016-02-01

01/02/16
900m Run
Run around the building 3 times
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Strength
Metcon (Weight)
4 rounds:
8 Strict Pull Ups
8 Back Squats @ 65% of 1RM
Metcon
Metcon (4 Rounds for reps)
2 minutes on 1 minute off for 12 min:

12 Wall Balls
12 Push Ups
AMRAP Pull Ups

CrossFit

2016-01-30

30/01/16
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Weightlifting
Clean and Jerk (3-3-3-3-3 (if possible all @ 80%+))
Metcon
Metcon (AMRAP - Reps)
1 min on 1 min off for 10 min:

8 Over the Bar Burpees
then in remaining time in the minute
AMRAP Clean & Jerk @ 60/40

CrossFit

2016-01-29

29/01/16
7 mins Interval D.U.
Every other minute for 7 mins attempt max number of D.U. within the minute
Dynamic #8
3 rounds:
10 Butterfly Sit-Ups
15 Wall Reaching Good Mornings
20 Dice Wall Balls
25 Bar Kips
Gymnastics
Strict Pull Ups (4-4-4-4-4+)
Scale with Partner Assisted Pull Ups
Weightlifting
Thruster (4-4-4-4)
Metcon
Metcon (3 Rounds for reps)
Every 5 minutes for 15 minutes:

3 minute AMRAP:
10 Pull Ups
10 Thrusters @ 40/25
2 minutes Rest

CrossFit

2016-01-28

28/01/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
5 Back Burpees
Weightlifting
Snatch + 1 OHS + Snatch (1-1-1-1-1-1)
One rep for each movement performed as a complex
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

CrossFit

2016-01-27

27/01/16
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Gymnastics
Metcon (No Measure)
Accumulate 2 minutes in a Handstand hold
Hanging Leg Raises (9-9-9+)
Metcon
Metcon (Time)
5 rounds:
30 Wall Balls
15 Toes to Bar

20 minute time cap

CrossFit

2016-01-26

26/01/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
Gymnastics
HSPU Progression (18 reps for each possible progression)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Hang Power Clean (5-5-5-5)
Metcon
Metcon (4 Rounds for time)
Every 4 minutes for 16 minutes:
40 D.U. (scale with 14 D.U.)
12 Box Jumps
12 Hang Power Cleans @ 50/35
12 HSPU

CrossFit

2016-01-25

25/01/16
Slow Squat Warm Up
2 rounds:
1 minute Squat (30s down/30s up)
30s Lunge Hold per side
5 Pause Air Squats

3 rounds:
10 Hollow Rocks
20 Jumping Lunges
30 Mountain Climbers
Gymnastics
Muscle-Up Transitions (5-5-5-5)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Deadlift (3-3-3-3-3 (all sets @ 80% or more))
Metcon
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP:
10 Ring Dips
10 Deadlifts @ 100/85

CrossFit

2016-01-23

2 Year Anniversary WOD
Metcon
Metcon (Time)
Partner WOD: (8 minute Time Cap)

30 Wall Balls
30 Pull Ups
30 Push Ups
30 Sit Ups

Teams complete reps together.

CrossFit

2016-01-22

22/01/16
500m Row
Row 500m at a low intensity before the class starts if possible
Squat Warm Up
3 rounds:
5 Sumo Squats
5 Narrow Squats
10 Hip Flows

Then Stretch Hip Flexors and/or Glutes for 2 minutes
Gymnastics
Hanging Leg Raises (8-8-8-8+)
Weightlifting
Clean and Jerk (3 reps in a 6 min EMOM @ 70% or more)
Metcon
Metcon (Time)
21-15-9
Clean and Jerk @ 50/35
Toes to Bar

CrossFit

2016-01-21

21/01/16
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
Gymnastics
Muscle-Up Transitions (8-8-8-8+)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Metcon (Time)
8 rounds:
8 Hang Power Cleans @ 20/15
8 Thrusters @ 20/15
8 DB Snatch Left hand @ 20/15
8 DB Snatch Right hand @ 20/15
8 Ring Dips

CrossFit

2016-01-20

20/01/16
60 Calorie Row
Perform at a low intensity BEFORE class begins.
Partner Burpee Hang
3 rounds of 5 Burpees while partner hangs on bar
Gymnastics
Strict Pull Ups (8-8-8-8+)
Scale with Partner Assisted Pull Ups
Weightlifting
Deadlift (3 reps in a 6 min EMOM @ 50% for speed)
Metcon
Metcon (4 Rounds for time)
Every 2 minutes for 8 minutes:

20 D.U. (scale with 12)
8 Pull Ups
8 Deadlifts @ 80/65

CrossFit

2016-01-19

19/01/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Adv. Snatch Warm Up
3 rounds:
3 Snatch Pulls (elbows out)
3 Muscle Snatch
3 Power Snatch + 1 OHS
3 Snatch
Weightlifting
Snatch (3 reps in a 6 minute EMOM @ 70% or more)
Metcon
Metcon (AMRAP - Reps)
10 minute AMRAP:

1 Snatch @ 40/25
1 Over the Bar Burpee
2 Snatches @ 40/25
2 Over the Bar Burpees
3 Snatches @ 40/25
3 Over the Bar Burpees

Increasing ladder for the ten minutes to see how many reps are completed.

CrossFit

2016-01-18

18/01/16
Wall Climbs
3 rounds:
1 Wall Climb
10 Shoulder Taps
10 Hollow Rocks
1 Front Roll
Gymnastics
Wall Handstand Kick Ups (3-3-3)
HSPU Progression (6-6-6-6+)
Perform sets and reps of one of the following that can be performed with technical perfection:
1) Pike Push Ups
2) HSPU Knees on a Box
3) HSPU Feet on a Box
or 4) Strict HSPU
Weightlifting
Front Squat (6-6-6-6)
Metcon
Metcon (3 Rounds for reps)
3 rounds of:

3 minute AMRAP
5 HSPU
5 Squat Cleans (50/35)

1 minute Rest

CrossFit

2016-01-16

16/01/16
Game: Gambling Dice
Use dice to administer the warm up. Everyone likes to gamble with burpees.
Slow Squat Warm Up
2 rounds:
1 minute Squat (30s down/30s up)
30s Lunge Hold per side
5 Pause Air Squats

3 rounds:
10 Hollow Rocks
20 Jumping Lunges
30 Mountain Climbers
Gymnastics
Strict Pull Ups (4-4-4-4-4+)
Scale with Partner Assisted Pull Ups
Handstand Kick Ups (3-3-3-3)
Kick up against the wall and hold the Handstand position without the feet touching the wall for 5 seconds.
Metcon
Metcon (Time)
21-15-9
Box Jumps
DB Push Press (20/15)
Pull Ups

CrossFit

2016-01-15

15/01/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Game: Dodge Ball
Dodge Ball
Gymnastics
Muscle-Up Transitions (10-10-10)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Metcon
Metcon (Time)
5 rounds for time:
40 D.U. (scale with 14)
30 V-Sit-Ups
20 Walking Lunges
10 Ring Dips

CrossFit

2016-01-14

14/01/16
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #10 Partner
Squat Battle: Penalty is 3 Burpees

3 rounds:
10 Assisted Straight Leg Sit-Ups
10 Leg Deadlifts
5 Partner Circle Jumps
3m Wheelbarrow Walk
Weightlifting
Deadlift (6-6-6-6 (3 sets @ 70%+ 1RM))
Metcon
Metcon (8 Rounds for reps)
1 minute on 1 minute off for 16
8 KB Swings
8 Push Ups
AMRAP Wall Balls

CrossFit

2016-01-13

13/01/16
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Dynamic #9 Partner
3 rounds:
10 Leg Throws
10 Partner Resisted Good Mornings
5 Over/Under (each)
10 Partner Resisted Squats
10 Seated PVC OH Flexion
Weightlifting
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Snatch (5-5-5-5 )
Metcon
CrossFit Games Open 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit

2016-01-12

12/01/16
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Toes to Barbell
10 Romanian Deadlifts with an empty bar

not for time
Weightlifting
Thruster (7-7-7-7)
Gymnastics
Metcon (No Measure)
Toes to Bar Progression:
1) Toes to Barbell
2) Hanging Leg Raises
3) Knees to Elbows
4) Toes to Bar
20 reps at each
Metcon
Metcon (Weight)
15 minute EMOM
1 minute = 15 Deadlifts
2 minute = 10 Toes to Bar
3 minute = 5 Thrusters

One bar per athlete and the Deadlift weight must be the same as the Thruster. The weight is the score of this workout. Each Athlete needs a weight that they can use for the duration of the workout without having to change it. Choose wisely!!!

CrossFit

2016-01-11

11/01/16
1000m Row
Row 1000m at a low intensity before the class starts if possible
Dynamic #7
3 rounds:
8 Hanging Leg Raises
16 Rear Plank Alternating Leg Raises
16 Lunges
8 Scapular Ring Dips
Weightlifting
Clean (6-6-6 @ 70%+ 1RM for all three sets)
Gymnastics
Strict Pull Ups (6-6-6-6+)
Scale with Partner Assisted Pull Ups
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes:

9 Pull Ups
6 Burpees over the Bar
3 Cleans (60/45)

CrossFit

2016-01-09

09/01/16
900m Run
Run around the building 3 times
Dynamic #1
3 rounds of:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Scapular Push Ups

On call of the Coach: Quick feet (jogging on the spot) and then drop into a squat position.
Metcon (No Measure)
Partner Assisted Handstand:
Accumulate 2 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP:
10 Pull Ups
20 Thrusters (20/15)
10 Toes To Bar

CrossFit

2016-01-08

08/01/16
750m Row
Row 750m at a low intensity before the class starts if possible
Dynamic #6
3 rounds:
12 Tuck-Ups
6 Single Leg Toe Touch Left
6 Single Leg Toe Touch Right
12 Lunge Splits
12 Scapular Ring Rows
Gymnastics
Metcon (No Measure)
Handstand Push Ups 10-10-10-10

Choose one variation from this progression:
1) Knees on a Box
2) Feet on a Box
3) Partner Assisted
Metcon
Metcon (AMRAP - Reps)
5 rounds: (20 minutes)

Every 2 minutes:
10 Box Jumps
20 Sit-Ups
30 Air Squats
AMRAP HSPU

2 minutes Rest

(score is HSPU)

CrossFit

2016-01-07

07/01/16
50 D.U.
Complete a total of 50 D.U. before the class begins.

RX+
Complete 50 unbroken D.U.
Dynamic #5
20 Air Squats
30 V-Sit-Ups
40 Straight leg Good Mornings
50 Butt Kicks
40 High Knees
30 Box Step-Ups
20 Hand Taps
Gymnastics
Muscle-Up Transitions (10-10-10+)
From Seated to Catch Position working on speed and consistency of the Muscle Up
Weightlifting
Snatch (1 Every 60 sec for 8 min @ 70%+1RM)
Metcon
Metcon (Time)
21-15-9
D.U.
Snatches (45/30)
Ring Dips

CrossFit

2016-01-06

06/01/16
Dynamic #10 Partner
Squat Battle: Penalty is 3 Burpees

3 rounds:
10 Assisted Straight Leg Sit-Ups
10 Leg Deadlifts
5 Partner Circle Jumps
3m Wheelbarrow Walk
Strength
Metcon (No Measure)
4 rounds:
12 Deadlifts 60% of 1RM or more
8 Hanging Leg Raises
Metcon
Metcon (Time)
With a Partner
(only one athlete working at a time)

5 rounds:
20 Russian KB Swings (28/20)
8 Toes to Bar

CrossFit

2016-01-05

05/01/16
500m Row
Row 500m at a low intensity before the class starts if possible
Dynamic #3 (+)
30 Hollow Rocks
30 Supermans
30 Mountain Climbers
30 Duck Walk Steps
30 Scapular Pull Ups
Strength
Metcon (No Measure)
4 rounds not for time:
8 Front Squats @ 65% 1RM or more
8 Strict Pull Ups
Metcon
Metcon (AMRAP - Reps)
4 rounds (16 min):

In 2 minutes complete:
18 Wall Balls
6 Pull Ups
AMRAP Push Ups

2 minute rest

(score is total push ups)

CrossFit

2016-01-04

04/01/16
7 mins Interval D.U.
Every other minute for 7 mins attempt max number of D.U. within the minute
Dynamic #4 (+)
3 rounds:
10 Seated Leg Raises
10 Good Mornings
10 Back Burpees
Weightlifting
Clean and Jerk (2 Every 2 min for 10 min @75%+ )
After two successful rounds (4 minutes) you may increase weight, but do not miss any lifts! Stay within your abilities.
Metcon
Metcon (Time)
3 rounds:
30 D.U.
15 Burpees over the Bar
5 Clean and Jerk (50/35)

CrossFit

2016-01-02

02/01/16
6 min D.U. Practice
6 minutes AMRAP
Attempt Maximum Unbroken D.U.
Adv. OHS
3 rounds: (With an empty Bar)
3 Slow OHS
3 Pause OHS
3 Fast OHS
Weightlifting
Overhead Squat (5-5-5-5)
Metcon
Metcon (Time)
4 rounds:
8 OHS (45/30)
16 Back Squats (45/30)
14 Push Ups
12 Pull Ups

CrossFit

2015-12-30

30/12/15
Dynamic #2
40 Hollow Rocks
30 Thrusters with an empty bar
20 Toes to Barbell
10 Romanian Deadlifts with an empty bar

not for time
Metcon (No Measure)
Toes to Bar Progression:
1) Laying Toes to post (add bands)
2) Knees to Elbows
3) Toes to Bar

20 perfect repetitions rest as needed
Weightlifting
Thruster (8-8-8)
Metcon
Metcon (AMRAP - Reps)
Every 3 minutes for 18 minutes:

15 Thrusters (45/30)
15 Toes to Bar
AMRAP Burpees over the bar
2 minutes Rest

CrossFit

2015-12-29

29/12/15
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
Metcon (No Measure)
Handstand Push Up Progression:
1) Push Ups
2) HSPU with knees on a box
3) HSPU with feet on a box
4) Partner Assisted Strict HSPU on a wall

Complete 20 perfect reps of each
rest as needed
Weightlifting
Deadlift (8-8-8-8 @ 55% 1RM (speed work))
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit

2015-12-28

28/12/15
900m Run
Run around the building 3 times
D.U. Practice
6 minutes AMRAP
Unbroken D.U.
Weightlifting
Snatch (3-3-3-3)
Metcon
Metcon (AMRAP - Rounds)
3 rounds: (2 min rest after each round)

2 minute AMRAP
20 D.U.
4 Snatch @ 60% 1RM

CrossFit

2015-12-23

23/12/15
Turkish Get Ups
24 Turkish Get Ups (12 per side)
Weightlifting
Deadlift (10-10-10-10 @ 65% of 1RM)
Metcon
Metcon (Time)
5 rounds for time:
30 Russian KB Swings (28/20)
15 Pull Ups

CrossFit

2015-12-22

22/12/15
Wall Climbs
3 rounds:
1 Wall Climb
10 Shoulder Taps
10 Hollow Rocks
1 Front Roll
Weightlifting
Front Squat (8-8-8-8 @ 70% of 1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 rounds:

4 minute AMRAP
16 Wall Balls
8 Toes to Bar

2 minute Rest

CrossFit

2015-12-21

21/12/15
Wheelbarrow Walk
4x 3m Wheelbarrow Walk
Partner Burpee Hang
3 rounds of 5 Burpees while partner hangs on bar
Gymnastics
Metcon (No Measure)
Pistol Progression

1: standing on a box (20 reps)

2: heel elevated (20 reps)

3: on a wall ball (10 reps)

4: weighted pistols (10 reps)
Weightlifting
Push Press (8-8-8-8)
Metcon
Metcon (Time)
4 rounds for time:
16 Alternating Pistols
14 Push Press (40/25)

CrossFit

2015-12-19

Test Week WOD #3
CF Total Warm Up
3 rounds:
10 Air Squats
10 PVC Shoulder Press
10 PVC Deadlifts
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2015-12-18

Test Week WOD #2
Ring Warm Up
3 rounds:
10 Ring Pistols per leg
10 Ring Catch Muscle Ups
Gymnastics
Metcon (AMRAP - Reps)
Max Strict Pull Ups in 1 minute

RX+
Max Unbroken Ring Muscle Ups
Metcon (AMRAP - Reps)
Max Strict Push Ups in 1 minute

RX+
Max Unbroken Strict HSPU
Metcon (AMRAP - Reps)
Max Air Squats in 1 minute

RX+
Max Unbroken Strict Pull Ups
Metcon
Test Week WOD #2 (AMRAP - Rounds and Reps)
“Little Cindy”
15min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

RX+
“Mini Mary”
15min AMRAP
5 HSPU
10 Pistols per leg
15 Pull Ups

CrossFit

2015-12-17

Test Week WOD #1
Clean Warm Up
3 rounds:
15 Wall Facing PVC Front Squats
10 PVC Clean Deadlifts
10 Med Ball Cleans

Take 2 minutes to stretch for the Front Rack Position
Weightlifting
Clean (1-1-1-1-1-1)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit

2015-12-16

Test Week WOD #3
CF Total Warm Up
3 rounds:
10 Air Squats
10 PVC Shoulder Press
10 PVC Deadlifts
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2015-12-15

Test Week WOD #2
Ring Warm Up
3 rounds:
10 Ring Pistols per leg
10 Ring Catch Muscle Ups
Gymnastics
Metcon (AMRAP - Reps)
Max Strict Pull Ups in 1 minute

RX+
Max Unbroken Ring Muscle Ups
Metcon (AMRAP - Reps)
Max Strict Push Ups in 1 minute

RX+
Max Unbroken Strict HSPU
Metcon (AMRAP - Reps)
Max Air Squats in 1 minute

RX+
Max Unbroken Strict Pull Ups
Metcon
Test Week WOD #2 (AMRAP - Rounds and Reps)
“Little Cindy”
15min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

RX+
“Mini Mary”
15min AMRAP
5 HSPU
10 Pistols per leg
15 Pull Ups

CrossFit

2015-12-11

11.12.15
Bear Crawl/Crab Walk
Rely Race of Bear Crawl and Crab Walks
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (5-3-1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 minute AMRAP
8 OHS (50% of 1RM Snatch)
8 Toes to Bar

Bar must be Snatched from the floor