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.
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.
Group Warm up
Group Mobility
"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.
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.
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.
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.
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.
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.
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.
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.
