Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time
30 box jump overs – 24/20″ *clear the whole box
20 Shoulder to overhead – 135/95lbs
10 Rope climbs – 15′
finisher* 7×1 strict weighted pull – or – 5×5 Strick pull ups if weighted is not possible.
Group Warm up
Group Mobility
Strength – EMOM x 7: 3 Conventional deadlifts @ 30-40%
WOD ( Workout of the Day )
Max distance row in 10 minutes
Finisher* max unbroken strict dips + 1:00 Plank hold x 3 sets. rest as needed between rounds.
Group Warm up
Group Mobility
Strength – EMOM x 14: 3 GHD sit ups *40/20lb slam ball
WOD ( Workout of the Day )
5 Rounds for time – 15 minute time cap
200m Run
15 Wall balls – 20/14lbs
10 Toe to bar
Lv.2 – 10 wall balls + 10 hanging knee to elbow
Finisher* – 5 sets: max hanging L-sit hold – rest 1:00 after each set.
All my life I knew how important personal fitness was and I tried my best to live an active lifestyle. I would get gym memberships, run or bike and start out strong. After a few months I would find the solo repetitive workouts boring and struggled to find motivation. I found myself just residing to being OK with my current health, weight and how I looked.
That was until I caught a side profile of myself in a mirror and didn’t like what I saw and took a self inventory. I want to grow old with my wife and watch my children grow up. The path I was on was one where that would be cut short. I needed to make a change. I had a good friend who went to CrossFit Fate and I saw what it did for him. So I decided to give it a try.
Unbeknownst to me, walking in that day was the first snowflake that fell to trigger the personal avalanche of changes for me. I came in totally expecting to be a 3 day a week guy that shows up and not really getting too into the whole CrossFit thing. But I looked at the workouts. They all were different and seemed to rarely repeat so it wouldn’t be boring. This was also a classroom environment where I can find the motivation to keep moving. That is when I found that this was something different.
The owner, Tyler and the other coaches made sure to get to know and was personally invested in my success. They made sure to work with me to appropriately scale each workout with the appropriate amount of challenge and also made sure I was doing the movements correctly. Was this because I was the new guy? No. I look around and the coaches work with every athlete no matter the experience. It doesn’t stop there. I found that the community there is strong. Everyone is invested in everyone else success. This is a community I wanted to be a part of.
I saw gains the first month. I went from scaled workouts to Level 2 to Rx. Three days a week became four then became five days. I worked so hard that I didn’t want to waste it eating what ever I wanted so I turned to proper nutrition. Because of CrossFit Fate, Tyler and his coaches, and the Fate Community, over the past 15 months I am now down 43 lbs, dropped 8 inches from my waist and shirts went from XXL to L. I have also avoided blood pressure medication, controlled my blood sugar and eliminated bi weekly migraines. The most important thing to me though is now I have added years to my life to spend with my wife and kids.
-Marty Lechner
Group Warm up
Group Mobility – Post wod
WOD ( Workout of the Day )
EMOM x 30
1.) 12/8 Calorie bike
2.) 10 Burpees
*Goal is to finish each assigned movement in :45 seconds or less!
Group Warm up
Group Mobility
Strength – Every 2:00 x 7 sets: Front squat
3/3/2/2/2/1/1
WOD ( Workout of the Day )
5 Rounds with a partner – for time
20 Front squats – 115/75lbs
30 Kettlebell swings – 70/53lbs
40 Partner med ball sit ups – 20/14lbs
*25 minute time cap
Lv.2 – 75/55lbs + 53/35lbs + 14/10lbs
Finisher – 3×1:30 banded belt squat march – rest 1:00 between each.
Group Warm up
Group Mobility
Strength – Every 90 seconds x 9 sets: Standing strict press
5/5/3/3/3/1/1/1/1 *Build to a heavy single on the day!
WOD ( Workout of the Day )
3 Rounds for time – 16 minute time cap
30 Alternating dumbbell snatch – 50/35lbs
25 Dumbbell push ups
100 Double unders
Lv.2 – 35/20 + 15 Push ups + 75 Single unders
Lv.3 – 20/15lbs + 15 Push ups + 50 Single unders
Finisher – 1 set
Max ring row hold at the top + Max ring rows + Max ring row hold at top
9:00AM WOD
AMRAP x 25 minutes
2-4-6-8-10-12-14 etc…
Calorie bike *Continue to add 2 reps to each bike calorie ride until the time is up! Do 5 slam balls after every set – 40/20lbs
10:00AM WOD
AMRAP x 3
7 Dips
10 KB Sumo deadlift highpull – 53/35lbs
REST 5 MINUTES
AMRAP x 3
7 Pull ups
10 KB single arm thrusters – 5R/5L @ 53/35lbs
Finisher: 12 minute cap
40 GHD back extensions
40 Kettlebell side bends
40 Weighted GHD back extensions – 40/20lbs
40 Kettlebell side bends
Group Warm up
Group Mobility
Strength – EMOM x 7: 3 sumo deadlifts @ 30-40% *Move the weight as quickly as possible with solid mechanics.
WOD ( Workout of the Day )
AMRAP x 10
2 Hang power cleans + Jerks – 155/105lbs
4 Box jumps – 24/20″
8 Push ups
Finisher – Every 2:00 x 5 sets: 2 touch & go power cleans *Build in weight.
Group Warm up
Group Mobility
Strength – EMOM x 12: 3 GHD Sit ups – 40/20lbs *Fast as possible! Brace hard!!
WOD ( Workout of the Day )
4 x 4:00 Rounds for reps with a partner.
400m Run
40 Double unders
Max calorie row in the time remaining
– Rest 1:00 between rounds –
Both partners run together, do 40 double unders at the same time.. synchro and switch as needed to accumulate as many calories on the rower in the time remaining.
