Saturday

 Conditioning for time:

Row 400 

   Then 5 rounds

5 front squats

15 dubs/45 singles

Row 400

   Then 5 rounds

5 back squats

15 Dubs/45 singles

Row 400

     Then 5 rounds

5 thrusters 

15 Dubs/45 singles

Friday - CARDIO!

 

Thursday

 

Wednesday-Emily

 

Thursday

 AMRAPS x3

     #1. AMRAP-7

20 DB snatches

20 Abmat sit ups

-rest 1 minute

     #2. AMRAP-6

10 snatches 

10 squats

- rest 1 minute

     #3. AMRAP-5

5 deadlifts

5 KB swings

Monday 100 STOH

        Keep it at 100

100 Shoulder to overhead (95/65)

Every break:

100 meter Farmer Carry (35/20)

Sunday-

 Pick one

Saturday 12 DAYS OF CHRISTMAS

        12 DAYS OF CROSSFIT

1 Farmer carry

2 SDLHP

3 Thrusters

4 push press 

5 power cleans

6 DB snatches

7 KB swing

8 pulls on the rower

9 DUBS

10 KTE/ Abs

11 goblet squats

12 wall balls

Thursday

 From HQ

Wednesday

 

Monday

 

Sunday

        DEADLIFT LADDER

1-2-3-4-5-6-7-8-9-10  

Deadlifts

10 KB swings + 10 sit-ups btw rounds

Saturday

        Every 2 minutes until failure

50 DUBS/SINGLES

6 TTB

3 POWER CLEANS 

Friday

 AMRAP-20

4 thrusters (95/65)

6 TTB

24 DUBS

Every 4 minutes rest 1 minute

Thursday

 

Wednesday- Barbara Ann

 BARBARA ANN 

       5 rounds for time

20 Handstand push ups

30 Deadlifts (135/95)

40 sit ups

50 double unders

REST EXACTLY 3 MINUTES btw rounds 

Monday

 

Sunday- hero wod

      Whitman

7 rounds for time

15 KB swings (53/35)

15 Power cleans (95/65)

15 box jumps ( 24/20)

Saturday

      10 rounds for time

20 DUBS

15 air squats

5 Handstand push ups

1 rope climb 

Another option:

Wednesday

           In teams of 2

        (I go - You go)

20 rounds 

8 push ups

24 DUBS

REST 2 MINUTES

20 rounds

8 pull ups 

24 air squats

Tuesday

 

Saturday

 EMOM x3

#1. EMOM-6

       7 Deadlifts 

       7 push ups 

Rest 2 minutes - add weight

#2. EMOM-5

       5 Deadlifts 

       5 pushups 

Rest 2 minutes - add weight

#3. EMOM- 4

       3 Deadlifts 

       3 pushups 

       

       

       

Friday Tabata

 

Thanksgiving with the girls!

 Angie’s house

  20 pull ups

  20 push ups

  20 sit ups 

  20 air squats 

Helens house

  21 KB swings 

  12 pull ups 

  400 meter run

Frans house

  15 thrusters (95/65)

  9 pull ups

Nancy’s house

  400 meter run

  15 overhead squats (95/65)

Grace and Isabels house

  20 ground to overhead (95/65)

Kelly’s house  

  400 meter run

   30 wallballs 

  30 box jumps

  

Wednesday Cornucopia

            CORNUCOPIA

In teams of 3 for time: 

300 cal. Row

300 wallballs (20/14)

300 DUBS

300 cal row 

* 45 min time cap

Monday

 AMRAP-20

15 toes to bar

30 Abmat sit ups 

45 DUBS

Sunday

 

Saturday- the ghost

 

Friday- Meathead mile

 

Thursday

 

Wednesday

 Conditioning: ROW 2000 meters

                        E2MOM: 5 power cleans

* start with power cleans

Another option…..

Monday

 From Headquarters 

Sunday

 

Saturday thrusters DUBS

 

Saturday EMOM-24

 Conditioning Wod: EMOM-24

Odd- 10 DUBS

         10 wallballs 

Even-

         5 front squats (115/75)

         5 STOH

Friday

 Every 3 minutes for 7 rounds

10 calorie row 

6 wallballs 

3 power cleans (135/95)

Thursday

 

THE SIMS ( from CrossFit 11th parallel)

10 rounds for time 

5 DUBS

15 ab mat sit ups

200/150 row

10 DUBS

15 ab mat sit ups

200/150 row

15 DUBS

15 ab mat sit ups 

200/150 row

20 DUBS

15 ABMAT SIT UPS 

200/150 row

25 DUBS

15 ABMAT SIT-UPS 

200/150 row

30 DUBS

15 ABMAT SIT-UPS 

200/150 Abmat sit-ups 

35 DUBS

15 Abmat sit-ups 

200/150 row

40 DUBS 

15 Abmat sit-ups 

200/150 row

45 DUBS

15 Abmat sit-ups 

200/150 row

50 DUBS 

15 Abmat sit-ups 

200/150 row

T.C. - 20 minutes 

Wednesday

 

Monday

 

Sunday

 

Saturday - Christine

Friday

 From  HQ

Thursday

 

Wednesday

 #1. Amrap-6

6 deadlifts

10 KB swings

Rest 1 minute

#2. Amrap-6

6 hang power cleans

10 squats

Rest 1 minute

#3. Amrap-6

6 snatches

10 sit ups 

Tuesday “Ingrid”

          INGRID

10 rounds for time 

3 Snatches (135/95)

3 burpees over the bar

* 10 minute time cap. 

* finisher: 400 meters on treadmill (15% incline)

Monday

 Every 4 minutes for 16 minutes

2 rounds

10 calorie row

10 front squats (115/75)

Sunday 10/30/22

 Strength: pull ups

Conditioning: EMOM-15

Min.1- 5 Deadlifts

Min.2- 6 Snatches 

Min.3- 7 push press 

Finisher: 5 rounds

100 meter row

25 squats

Saturday 10/29/22 power cleans

 Amrap 5

   7 Power cleans (155/115)

   30 wall balls 

Rest 60 seconds

Amrap 5

   7 power cleans (135/95)

   30 dubs

Rest 60 seconds 

Amrap 5

   7 power cleans (115/75)

   30 KB swings 

Thursday 10/27/22

 Conditioning: for time

               21-15-9

       Power cleans (135/95)

       Push Jerks (135/95)

       Row ( calories)

Wednesday 10/26/22

 

Finisher: 8 rounds

30 second rope

10 second rest 

30 second static hold w/ heavy KB

10 second rest

Monday 10/24/22 medball cleans

 Strength: pull ups

Conditioning: from HQ

 

Sunday 10/23/22

 

Finisher: 5 rounds

:50 Abmat sit-ups 

:50 wall sit

Saturday 10/22/22

 

Thursday 10/20/22

 

Wednesday 10/19/23

 

Tuesday 10/18/22 wallballs + power cleans

 For time: 10 rounds

10 wallball shots (20/14)

1 power clean (225/155)

Monday 10/17/22 squats

 Metcon:

Row 400

Then 5 RFT

     5 front squats

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 back squats 

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 Overhead squats

     15 DUBS/ 45 singles

Row 400

Option #2 

For time:

21 deadlifts 

50 air squats 

15 KTE

15 deadlifts 

50 air squats 

15 KTE

9 deadlifts 

50 air squats 

15 KTE

Sunday 10/16/22

               LYNNE

5 Rounds for max reps ( not for time)

Body weight bench press

Pull ups

* then max effort DUBS/single unders in 90 seconds

Saturday 10/15/22

 

Thursday 10/13/22 Grace

 GRACE

 for time 30 clean & jerks 

135/95, 95/65, 65/45

Wednesday 10/12/22

 

Tuesday 10/11/22 The Chief

 

Sunday 10/9/22

 Strength: drop set bench press

Conditioning: 3 rounds for time

     15/12 calorie row

     15 thrusters

     15 toes to bar

Saturday 10/8/22 AMRAP- 6

 #1. AMRAP-6

     7 Snatches 

     10 sit-up 

Rest 1 minute

#2. AMRAP-6

     7 deadlifts

     10 KB swings 

Rest 1 minute

#3. AMRAP-6

     7 power cleans

     10 squats

Friday 10/7/22 EMOM-24

 Every minute on the minute for 24 minutes

Odd minutes-

   5 front squats(115/75#)

   10 dubs 

Even minutes-

     5 STOH

     10 wallballs

Thursday 10/6/22

 From HQ

Complete as many rounds as possible in 12 minutes

1 squat snatch

3 clean & jerks 

30 DUBS

(155/105)

Monday 10/3/23

 

Sunday 10/2/22 Mattys Sunday special

 Team of 4

Row 4,000 meters for time

Row 200

DB snatches

Back extension 

Farmer carry

* switch every 200 meters

Saturday 10/1/22

 AMRAP-18

6 Deadlifts

16 wallballs

60 single jumps

Friday 9/30/22

 3 rounds for time 

100 DUBS 

50 DB Snatches (50/35)

20 pull ups

Wednesday 10/1/22

 CONDITIONING for time:

50 DUBS

then

21-15-9

Deadlifts (225/155)

HSPU

THEN

50 DUBS

then

9-15-21

Power cleans (135/95)

Goblet squats 

Then

50 DUBS

* 20 minute time cap

Tuesday 9/27/22 Jerry Swinger

 Strength: Bent over rows

            “Jerry Swinger”

For time:

30 wallballs 

30 KB swings

60 DUBS 

30 KB swings 

30 wallballs 

Monday 9/26/22 Burptacular

             BURPTACULAR

10-9-8-7-6-5-4-3-2-1

Burpees

Thrusters

Burpees

KB SDHP

burpees

KB swings

Sunday 9/25/22 partner wod

 

WOD

“WIPED CLEAN”

with a partner for time

150 clean & jerks 

Every 2 minutes starting at 0:00 - 10 wallballs each

* wallballs can be done together 

(135/95)

Kettlebell swings

 

Saturday 9/24/22 Emom DL + KB

 Emom-6

7 deadlifts 

7 kb swings 

Rest 2 minutes

Emom-5

5 deadlifts

5 kb swings 

Rest 2 minutes 

Emom-4

3 deadlifts 

3 kb swings 

* add weight each round

Friday 9/23/22 Kelly

 5 rounds for time

30 wallballs 

30 box jumps

400 meter run

Double taps

A sub for double unders

Thursday 9/22/22 DT

                  DT

     5 rounds for time

12 deadlifts

9 hang power cleans 

6 push press

Rx 155/105

Wednesday 9/21/22

 

Monday 9/19/22 Andi

 

Saturday 9/17/22

 Strength: Bench press drop sets

Conditioning: 6 rounds for time 

     6 heavy rack pulls

     16 DB snatches

     60 second wall sit

Friday 9/16/22

 Conditioning: 5 rounds for time 

     8 goblet squats 

     16 DB snatches

     32 DUBS

Thursday 9/15/22 Helegrace

    Helegrace 

For time: 3 rounds

 run/row 400

21 KB swings

12 pull ups

10 clean&jerk

Wednesday 9/14/22 S.O.S

 Strength: Front squats - 5-5-4-4-3-3  

Conditioning: S. O. S.

5 rounds for time:

 Every 4 minutes

       60 DUBS

       30/21 calorie row

       10 thrusters ( 95/65)

Tuesday 9/13/22 partner

 #1. AMRAP-6

       100 meter sled push

       Kettlebell swings 

Rest 3 minutes

#2. AMRAP-6

       100 meter farmer carry

       Ground to overhead

Rest 3 minutes 

#3. AMRAP-6

       50 dubs

       Ab mat sit-ups or roll outs

* partner A does starts w/ first movement while partner B does as many reps of second movement. Switch when partner A finishes

Monday 9/12/22 Cardio!

                      For Time:

     75-60-45-30-15

Double unders

      500-400-300-200-100

Row

      25-20-15-10-5

DB Snatched (50/35#)

Sunday 9/11/22 Deadlifts + KB swings

 Strength: box squats. 

Conditioning: EMOM X3

#1. Emom-6

      7 deadlifts ( light weight)

      7 KB swings 

Rest 2 minutes 

#2. Emom-5

      5 deadlifts ( add weight)

      5 KB swings

Rest 2 minutes

#3. Emom-4

      3 deadlifts (heavy)

      3 KB swings 

      

Saturday 9/10/22 Holleyman

 30 Rounds for time 

5 Wallball shots

3 Handstand push ups

1 Power clean 225#

Last time: Ruthie 60# -48:37

Mo 70# - 48:37

Su 90# - 49:38

Wednesday 9/7/22

 AMRAP-12

Min.1: 5 Bear complexes

Min. 2: 50 DUBS

-Rest 5 minutes

AMRAP-12

Min.1 : 5 power snatches 

Min. 2: 10 lateral BB burpees

Tuesday 9/6/22

 For time:

400 meter row

21 KB swings

21 goblet squats 

21 push press 

400 meter row

15 KB swings 

15 Goblet squats 

15 push press 

400 meter row

9 KB swings

9 Goblet squats 

9 push press 

Deadbug

 

Sunday9/4/22

 Matty’s Sunday Special 

TBA

Saturday 9/3/22 EMOM-15

 Every minute on the minute for 15

- minute 1: 5 Power cleans

- minute 2: 10 knees to elbows

- minute 3: sled push

Finisher: Tabata Bicep curls

Friday 9/2/22 SDLHP

 

Thursday 9/1/22

 

Wednesday 9/31/22

 

Make up WOD

 

Tuesday 8/30/22 WALLBALLS!

 Conditioning: Accumulate 150 wallballs

Working 2:00 minutes on/ 1:00 rest 

20/15 calorie row

Max wallballs

Sunday 8/28/22. GTOH, burpees, dubs

 Strength: trap bar farmer carry

Conditioning: for time

       21-18-15-12-9-6-3

GTOH ( use bar or plate)

5 burpees + 30 Dubs on dashes 

6/4/22 trap bar carry-

     Mo- 95#

     Matt- 185#

     Lynne- 165#

     Kate- 195#

     Pete- 235#

Saturday 8/26/22

 Strength: shoulder press - 5-5-5-3-3-3

Conditioning: Row 3K w/partners

Partner #1. Rows

Partner#2. Wallballs

Partner #3. Russian twists 

* switch every 200 meters

Friday 8/25/22

 Conditioning: 5 rounds for time 

     3 power cleans 

     25 DUBS

     6 front squats 

     25 DUBS 

     9 deadlifts 

(18 minute time cap)

Thursday 8/25/22

Wednesday 8/24/22

 Amrap x3

#1. Amrap-7

     20 DB Snatches 

     20 Ab mat sit ups 

Rest 2 minutes

#2. Amrap-6

     10 Snatches 

     10 squats 

Rest 2 minutes

#3. Amrap-5

     5 power cleans

     5 slamballs

Finisher- Tabata abs

Tuesday 8/23/22 Open Wod 17.5

 Open WOD 17.5

10 rounds for time:

35 Dubs

9 thrusters (95/65)

 * scaled

35 singles

9 thrusters (65/45)

Monday 8/22/22 goblet squat, snatches, DUBS

 Strength: box squats 5-5-5-5

Conditioning: 5 rounds for time 

     8 goblet squats 

     16 DB snatches

     32 DUBS

Sunday 8/21/22 DL ladder

 Strength: pull ups 4 rounds for max reps. 

Conditioning: for time

     1-2-3-4-5-6-7-8-9-10 Deadlifts 

     10-9-8-7-6-5-4-3-2-1 Shoulder Press

* 100 meter sprint on rower on dashes

 Kate was a beast today pushing the sled on the new turf. 270#! Was it the shoes?