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10/1/16 – "Bring a Friend Workout"

 9:00 am Metcon WOD ( Workout of the week ) 

With a partner complete "Murph." Break up reps how you see fit. 

1 Mile run 

100 Pull ups 

200 Push ups 

300 Air squats 

1 Mile run 

10:00am Bring a friend workout – In a team of 2. 

24 minute AMRAP ( As many reps/ rounds as possible )

20/15 Assault bike Calories 

40 Ab mat sit ups 

30 Air squats 

20 Push press (45/35lb)

10 Pull ups / Ring rows

*All workouts can be scaled on an individual basis. 

6/30/16 – "The Blacklist"

Group Warm up 
Group Mobility 

Strength 

4×3 Muscle snatch – rest 2:00 between sets. 

3×1 ( 1 power snatch + 1 Snatch balance + 1 overhead squat ) *Heavier than last week! 1:30 rest between sets. 

WOD ( Workout of the day ) 

"The Blacklist" 

In a team of 2, alternate every full round until you complete 12 rounds total. * 6 each! 

50ft sled push (305lb/235lb)

6 Burpee box jump over ( 30/24")

10 Thrusters (95/65lb)

*All workouts can be scaled on an individual basis. 

 

6/29/16 – "Nothing but the squat"

Group Warm up 

Group Mobility 


WOD ( Workout of the day ) 

"Nothing but the squat" 

0:00 – 15:00 – 3 rounds of:

 30/20 calories on the Assault bike

 20 Russian KB swings (70/53lb) 

10 burpees

15:00 – 30:00 – 3 rounds of:

400m run 

500m row 

30:00 – 35:00 

Max overhead squats (95/65lb) 

*Score is total number of squats completed. If you finish the 3 rounds before the 15 minutes is up rest. 

*All workouts can be scaled on an individual basis. 

 

6/28/16 – "Ambition"

Group Warm up 

Group Mobility 


Strength 

5×1 ( 3 position Snatch – Hi Hang, Hang and Floor ) *Heavier than last week! 2:00 rest between sets. 

4×2 Behind the neck Snatch grip Push Press – 1:30 rest between doubles. 

WOD ( Workout of the day ) 

"Ambition" 

10 – 1 Power Snatch (115/75lb)

1 – 10 HSPU 

*All workouts can be scaled on an individual basis. 

9/27/16 – "Pumpkin Patch"

Group Warm up 

Group Mobility 


Strength 

5×3 Pause Front Squat ( 3 second hold at bottom ) Heavier than last week! 2:00 rest between triples. 

WOD ( Workout of the day ) 

"Pumpkin Patch" 

6:00 AMRAP – Score is total slam balls.

75 Wall ball shots (20/14lb)

Max effort slam balls with remaining time.

Rest 1:00 

5:00 AMRAP – Score is total pull ups / Bar muscle ups. 

150 double unders 

Max effort Pull ups – RX / Bar Muscle ups – RX+ with remaining time.

Rest 1:00 

4:00 AMRAP – Score is total push ups. 

35 Toe 2 bar 

max effort push ups. 

*All workouts can be scaled on an individual basis. 

**Your score is total number of slam balls, pull ups and push ups completed. 

9/26/16 – "Elizabeth"

Group Warm up 

Group Mobility 


Strength 

5×1 ( 3 position clean – Hi hang, Hang & Floor ) *Build to a heavier set than last week! 2:00 rest between sets. 

4×2 Behind the neck Jerks – Focus on bar position and footwork! 1:30 rest between doubles. 

WOD ( Workout of the day ) 

"Elizabeth"

21-15-9 

Power Cleans 135/95lb

Ring Dips 

** 10 minute time cap. 

*All workouts can be scaled on an individual basis.

9/24/16 – "CrossFit Team Series: Event 2"

Group Warm up 

Group Mobility 

WOD ( Workout of the day ) 

CrossFit Team series: Event 2. 

For Time:

100 Double unders

25 Toe to bar 

25 Deadlifts (225/155lb)

50 Box jump overs ( 24/20")

*All workouts can be scaled on an individual basis. 

9/23/16 – "Slick 6"

Group Warm up 

Group Mobility 


Strength 

3×3 Muscle snatch – 2:00 rest between triples. 

5×1 ( Power Snatch + Snatch Balance + Overhead Squat = 1 ) *Build to a heavy complex for the day! 1:30 rest between attempts. 

WOD ( Workout of the day ) 

"Slick 6" 

6 rounds for total reps:

1 minute of Assault bike for calories 

1 minute of ab mat sit ups 

1 minute of double unders 

1 minute of rest 

* All workouts can be scaled on an individual basis. 

9/22/16 – "100%"

Group Warm up 

Group Mobility 

WOD ( Workout of the day ) 

"100%" 

For time:

Run 1 mile 

50 KB Swings ( 53/35lb)

50 Burpees 

*All workouts can be scaled on an individual basis. 

9/21/16 – "Sweet & Salty"

Group Warm up 

Group Mobility 

Strength 

5×1 – 3 position Snatch. Build to a heavy complex for the day! 2:00 rest between attempts. 

3×3 Snatch grip push press. From a rack, hold the bar overhead for 1 second at the top of each rep. 1:30 rest between triples. 

WOD ( Workout of the day ) 

"Sweet & Salty"

2:00 AMRAP 

15 box jump overs (24/20")

5 Power Snatch (135/95lb) 

Rest 60 seconds, repeat for 4 rounds. 

* All workouts can be scaled on an individual basis.