Wednesday

  10-9-8-7-6-5-4-3-2-1

Power cleans (add weight on even rounds)

Wall balls

Ski/Row 5 cal.

Closer 100 TTB - everytime you stop do 5 slam balls

12 Days of CrossFit

         12 Days of CrossFit 

1 Farmer carry

2 thrusters 

3 power cleans

4 deadlifts

5 burpees

6 pushups 

7 goblet squats

8 alternating thrusters

9 sit ups

10 alternating lunges

11 wallballs

12 Run/row/ski

Saturday

   10-9-8-7-6-5-4-3-2-1

Deadlifts- adding weight on the even rounds

30 DUBS

5 Burpees

12 Days of Crossfit

  12 DAYS OF CROSSFIT

1. Farmer carry

2. SDLHP

3. Thrusters

4. Push press

5. Powercleans 

6. DB snatches 

7. KB Swings

8. Pulls on the rower

9. DUBS

10. TTB

11. Goblet squats

12. Wallballs

————————————-

This one is from 2017

1. Thrusters

2. Box jumps

3. Push press 

4. Hang power cleans (105/155)

5. TTB

6. Push ups 

7. Deadlifts

8. GHD back extensions 

9. KB swings

10. Lunges (10 each leg)

11. Wallballs 

12 Oz Beer

* if you don’t drink do 12 burpees

Good luck 😉

Friday

  Strength: Deadlifts

       EMOM-7

3 reps @ 68% of 1 RM

Conditioning: 3 Rounds

        50 DUBS

12 Powercleans

         12 TTB

Thursday- sled day

  10 Rounds

       Sled push/pull

       Farmer carry (35/53)

       Ski erg

Results

 Sundays wod

Sunday

  Strength 2 options

       Sled push- adding weight each round 

 Or Farmer carry- heavier each round

 Conditioning: E3MOM

       75 Dubs/ singles 

        15 KB swings

         Amrap deadlifts

 Rest 1 minute 

 Continue until you reach 75 deadlifts 

Saturday

    AMRAP- 3 cycles

AMRAP-5

4 pull ups

8 Powercleans

12 squats

*rest 1 minute

     Closer - 10 rounds

6 TTB

10 wallballs

Thursday sled day

          Sled push/ pull

10 rounds for time

 Push sled 25 meters

 Pull back 25 meters

 5 Deadlifts

 Farmer carry treadmill 30 seconds

* add weight after every 2 rounds

Wednesday

  From HQ

           3 rounds for time:

150 DUBS

50 GHD back extensions 

50 Abmat sit ups

Results

   

Sunday- box squats

   Strength: Box squats

 

Saturday

        10 Rounds for time

5 Power cleans (135/95)

10 wallballs

5 calorie row/ski

 Strength: 4 attempts 

Max thruster

Sled day

 

      10 rounds for time

Push sled 25 meters

Pull back 25 meters

5 deadlifts

10 box squats w/ heavy KB

Wednesday HQ

      

Sunday

            AMRAP x3

#1. AMRAP-6

       Row/ski 15 calories 

       KB swings

            Rest 3 minutes

#2. AMRAP-6

       Farmer carry 100 meters

        GTOH w/plate

             Rest 3 minutes 

#3. AMRAP-6

       50 DUBS

       DB SNATCHES 

* partners A starts w/ first movement 

   Partner B does as many reps of second movement 

** switch when partner A finishes

Saturday-Deadlifts

  Option #1…..

E2MOM for 16 minutes

        8 Deadlifts (155/105)

        8 Burpees

        24 air squats

    Option #2…..

E3MOM for 75 Deadlifts 

        75 DUBS

        15 KB swings

        Amrap- deadlifts

REST 1 MINUTE

* continue until 75 deadlifts done

Sunday TABATA

          Tabata - 16 minutes

Deadlifts (185/135)

Hang Powercleans (135/95)

Front squats (115/85)

Push press (95/65)

* Tabata is 20 seconds work/ 10 seconds rest (8 rounds)

** take 30 seconds after each exercise to take weight off

Another option -

Bench press drop sets

Then- Metcon 

100 TTB

EMOM- 10 jump squats

Saturday

             Amrap-17

   Row/ski/bike 200 meters

    10 Deadlifts (225/155)

    75 DUBS

     5 pull ups

Thursday- Sled day

 

Check out the new farmer carry treadmill 

Wednesday

  Strength: Box squats 4-4-4-4

 Metcon: 5 rounds for time

      35 dubs

8 goblet squats

      8 TTB

8 box jumps

Closer: partner ass bike/ bar hang

       Partner 1. 20 second ass bike/ 20 second bar hang

       Switch for 4 rounds 

Hero wod “THE CHIEF”

           The Chief 

Amrap-3

   3 Power cleans (135/95)

    6 push ups

    9 air squats

    Rest 90 seconds

*Repeat for 5 cycles

Closer- Partner carry/ jump 

     Partner#1 farmer carried 50 meters

     Partner #2 jump rope 

Switch

Saturday deadlifts

  EMOM-6

7 Deadlifts

7 KB swings

       * rest 90 seconds 

  EMOM-5

5 Deadlifts

5 KB swings

        * rest 90 seconds

   EMOM-4

3 Deadlifts

3 KB swings 

** Add weight after each AMRAP

CLOSER: partner 

30 second bar hang

30 second wall ball

( partner 1 does hang while partner 2 rests/ then partner 2 does hang while partner 2 rests. Then WB  while partner rests

Bootay treadmill WOD

  Strength: back 5x10

     15 GHD back extensions btw

Wednesday- Squats

  Strength- Box squats

Conditioning for time

     Row 200

Then 5 rounds

     5 front squats

     15 DUBS

  ————————

     Row 200

Then 5 rounds

     5 back squats

     15 DUBS

——————————

     Row 200

Then 5 rounds

     5 squat cleans

     15 DUBS

 

Sunday

 

Sunday

                 4 Rounds for time 

10 Powercleans (135/70)

15 GHD sit ups

200 meter row/ski

*DB farmer carry to rower and back

——————

Or this one- 

        4 rounds

10 deadlift (315/225)

15 KB swings (53/35)

200 meter run

* heavy object carry to and from the treadmills

Saturday

             New York Minute

100 wallballs

100 pull ups

100 goblet squats

200 sit ups

————-

Alternating EMOM with partner

Thursday

  Sled day

Push/pull

Burpees

Farmer carry

———————

Wednesday

      Teams of 2 (you go I go)

40 rounds:

   2 Power cleans (155/105)

   4 Kb swings (53/35)

       REST 5 minutes

20 rounds

   5 calorie row

   5 wallballs

———————

Closer: every 90 seconds X6

   5 TTB

   20 abmat sit-ups

Results

 

Sunday

  Strength: Box squats

 Conditioning: 8 RFT

                     12 wallballs 

                      1 heavy deadlift

                      7 pull ups 

———————————————-

-

 —————————————

Closer: 4 Rounds

AMRAP-3

    2 air squats

   4 burpees

    6 KB swings

Rest 1 minute

Saturday

           EMOM-18 (alternating)

5 Cleans (heavy)

10 box jumps

15 DUBS

Closer- 5 rounds

      10 TTB

       30 second bar hang

       30 second rest

Wednesday-sled

 10 ROUNDS

  Sled push/pull

5 deadlifts 

10 KB swings

30 second rest

Sunday

  Hinging movements- emphasize the glutes and hamstrings instead of the muscles of the lower back to shift resistance from the lumbar spine to the lower body. The most common movements that should be using the hinging motion are the deadlifts, KB swings, cleans, etc

Pick one 😉 

#1. 5 rounds for time

5 front squats (95/65)

     10 power cleans (95/65)

15 wallballs

      20 KB swings

#2.  

#3. E3MOM- for 7 rounds 

          10 calorie row 

     6 wallballs

           3 Powercleans 

#4. The Ghost 

————————————

Saturday ABS

              Accumulate 

   as many TTB as possible 

 10 Rounds 1minute on/ 1 minute rest

             20 DUBS/ SU

              4 HPC

              MAX TTB

Thursday- cardio

         

Or: The skiing Ghost

      6 rounds:

1:00 max calorie row

1:00 max calorie ski erg

1:00 max DUBS

1:00 rest

—————

Strength: Bi/tri 😉

Sled day

          

Push/pull 235#

Wednesday

           Sled Day

Partner Wod: 10 rounds 

Partner #1. Push sled 25 meters/ pull back

Partner #2. Ski erg

Partner #3. Farmer carry to ski erg

* rotating for 10 rounds

** add weight to sled on even rounds

Sunday

            THE DEAD CHIEF

5 ROUNDS 

   AMRAP-3

3 DEADLIFTS 

6 PUSH UPS

9 SQUATS 

* REST 90 seconds 

Closer: ANNIE

          50-40-30-20-10

Sit ups

DUBS

Saturday

 

   

Saturday

     

    The Ghost

6 Rounds

1 minute Rowing

1 minute Burpees

1 minute DUBS/ SU

1 minute Rest

Sled day

  Sled pull/ push

Partner 1. Does 

Push 25 meters

Pull back

Partner 2. Does 5 back squats + 10 JB swings

Wednesday

  Strength: Bent over rows 5x5

Conditioning: 10 rounds

     5 pull ups

Farmer carry- 25 meters

     5 Floor press

Farmer carry- 25 meters

Sunday

 

Sunday

    Strength:

Box squats

    Conditioning:  

FIGHT GONE BAD

    3 rounds for max reps

1 minute: wall balls (20/14)

1 minute: SDLHP (75/55)

1 minute: box jumps (20”)

1 minute: push press (75/55)

1 minute: Row (calories)

1 minute: rest

Finisher: partner

Partner 1: carries heavy object 50 meters

Partner 2: AMRAP- single jumps until partner returns

Thursday

         Partner sled push 10 rounds 

Partner 1 push/pull sled 50 meters

Partner 2- 5 deadlifts

                   30 second hang from bar

- switch

Wednesday

          10 RFT

5 Powercleans

10 wallballs

5 calories ski/row

 

Monday

  Good one from HQ

Sunday

 

Sunday

           10 rounds for time

10 Deadlifts 

10 KB swings

10 push ups

Saturday

          4 Rounds

200 meters run

10 pull ups

200 meter run

10 DB snatches

* suitcase carry right side to treadmills and left side back

————-or ——————

          6 Rounds

8 Db box step overs (50/35)

12 alternating DB snatches (50/35)

48 Dubs

Thursday sled day

         Sled push pull 25 meters each way

         10 goblet squats

          10 candlesticks

Ski erg/ wall sit until partner returns

Sled….. 

matt- 405

Suzanne- 250

Mo- 180

Sunday

           The New York Minute

100 Wallballs 

125 Deadlifts

150 KB swings

2000 Meter Row/ Ski

——————————

Closer- partner jump rope/ farmer carry

4 rounds:

Partner 1- does carry- 50 meters

Partner 2- jump ropes

Switch 

Saturday

 Pick one…………..

Thursday

           Sled Day

6 rounds

Push sled 25 meters/ pull back

Goblet squats

KB swings

Wednesday

  From headquarters 

Results

 

Lynn

Mo

Molly

Matt

Sunday

        Strength: bench- drop sets 😉    

   10 rounds for time

10 deadlifts

10 push ups

10 KB swings

————————————-

Or this

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

Deadlifts- adding weight on even rounds

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

KB swings

* 5 push ups after each round

Results

 

Saturday

           4 Rounds for time

8 pull ups

50 Abmat sit ups 

5 power cleans 

Closer- AMRAP 10

30 dubs

20 stone over shoulder

10 burpees

Thursday

                 Sled day

6 rounds:

25 meter sled push

25 meter sled pull

5 deadlifts

30 second bar hang

Wednesday

        

Sunday

     

   

Saturday

      21-15-9

Front squats (115/75)

KB swings

* run/row/ski 200 after each round

Friday

      Amrap-5

7 Powercleans (155/115)

25 wallballs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (135/95)

25 Dubs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (115/75)

25 KB swings

Finisher- 5 rounds

   100 meter row

    25 squats

Sled day

             6 RFT

5 deadlifts 

10 TTB

push sled 25 meters/ pull back

     6 rounds for time and load

Suzanne- 20:30 -185# / 115#

Mo - 20:30 -155#sled / 115#

Molly- 20:00 185# sled/ 145#

HYROX

    

Sunday

  AMRAP-20

4 Thrusters (65/95)

6 TTB

24 Dubs

*every 4 minutes rest 1 minute 

——————-

————————

Every 3 minutes for 7 rounds

     10 calorie row

      6 wallballs

     3 power cleans (95/65)

Results

 

Saturday

  AMRAP-20

   5 deadlifts (225/155)

   10 slamballs 

   15 box jumps

* every 2 minutes do 10 sit ups 

** continue where you left off 

———————————-

Thursday

         5 Rounds for time

10 DB snatches

2 Power cleans

Sled push/ pull

——————————

         EMOM-18

Minute 1: 10 wallballs

Minute 2: 8 cleans

Minute 3: 6 thrusters

—————————-

Finisher: sled push/pull

Sunday

          Deadlifts! 

E3MOM- 75 dubs

                  15 KB swings

                  Amrap deadlifts 

REST 1 MINUTE 

* continue until you reach 75 deadlifts

Closer- 10 rounds w/ partner alternating 

             :30 wallballs / :30 rest

             :30 burpees / :30 rest

One partner works while one rests

Saturday

 

Friday

           30-20-10

KB swings

Jump squats

E2MON - 12 sit-ups 

* start wod with sit-ups

Rest 5 minutes

 

          30-20-10

Ground to overhead

Burpees

E2MON -12 sit-ups 

* start with sit-ups

Thursday

  Conditioning: 8 rounds

Sled push

5 deadlifts

10 TTB

Monday

  For time: 100 front squats (95/135)

* 5 burpees every time you break

Saturday

      

  ——————————————————

 Metcon E2MOM x 7 sets

10 calorie row 

6 Goblet squats

2 power cleans (225/155)

————————-

For time 

          30 Powercleans (70%)

Every 90 seconds do 10 V sit-ups 

* start with V sit ups

Friday- NEW YORK MINUTE

            NEW YORK MINUTE

EMOM switch with partner until all reps completed 

100 wallballs 

125 DB deadlifts 

150 DB snatches 

200 abmat sit ups

Thursday

         Sled/ Push pull

8 rounds

Push length of turf

Pull back 

5 deadlifts

*adding weight every round to deadlift

Sunday results

 

Sunday

 

Finisher: 4 Rounds

       30 second bar hang

        30 seconds wall sit 

Saturday

        Andi 

100 HPC

100 Push press

100 SDLHP

100 Front squats

65/45#

——————-

     AMRAP-20

4 Thrusters

6 Pull ups

8 Burpees

* every 4 minutes take 60 seconds rest

—————————

      Closer 

AMRAP-10

2-4-6-8-10……….

Jumping squats

KB swings

Thursday

 Strength: sled push pull 

   Matt- 360

   Mark- 315

   Mo- 160

   Nolan- 160

—————-

Conditioning:

          30-20-10

Alternating DB snatches

Goblet squats

* every 2 minutes do 10 sit ups

REST 1 MINUTE 

          30-20-10

SDLHP

KB swings

* every minute do 10 sit ups

 

Sunday

 Strength: Bench press/ drop sets

Conditioning: 100 TTB

EMOM- 10 jump squats/ burpees 

       Closer: partner Farmer carry/ jump rope

Partner #1 carries 50 meters

Partner #2 jumps

Switch

Saturday

 

Closer:

20 rounds w/ partner

5 calorie row

5 wallballs

Saturday

            The Ghost - 6 rounds

1:00 max calorie row

1:00 max burpees

1:00 max dubs

1:00 rest

Strength: EMOM-9

2 squat cleans

Thursday

  #1. Bar hangs 5x30 seconds

 #2. 10 rounds w/partner

Partner #1. Push sled 25 meters (one length of turf) then farmer carry 50 meters. Push sled back to start

Partner #2. Does 15 back extensions 15 sit-ups and wall sit until sled returns

Switch for a total of 5 rounds each

Thursday

    

———————————————————————

Wednesday

 10 Rounds for time

     5 power cleans

     10 wallballs

     5 calories row/ski

Sunday

  5 RFT

7 pull ups

14 wallballs 

21 KB swings

————————-

 

Hyrox Wod

Thursday

 

Wednesday

 On a 2 minute clock for 5 rounds:

100’ farmer carry (50/35)

30 sit ups

Max DB squat cleans in remaining time (50/35)

Rest 1 minute

Closer: 10 rounds

     30 second wallballs/ 30 second rest

     30 seconds burpees/ 30 second rest

Tuesday

 From HQ

Sunday

 Pick one:

Saturday

 Conditioning for time: 

100 GTOH (plate, bar, DB)

   -EMOM 15 DUBS 

75 SDLHP

   -EMOM 10 squats

50 POWER CLEANS

   - EMOM 5 burpees 

* Add weight after each new lift

Closer: 5 rounds

12 wallballs Wall

60 second wall sit

Thursday

 5 RFT

12 bent over rows

50 single under 

30 sec bar hang

Closer 

5 rounds

12 wallballs

Wall sit 60 seconds 

Tuesday

 

Sunday

        

        NEW YORK MINUTE

100 burpees

100 deadlifts

100 DB snatches

200 sit ups

—————————————-

        EMOMS X3

#1. EMOM-6

     7 deadlifts (light)

     7 slamballs

Rest 2 minutes- add weight

#2. EMOM-5

       5 deadlifts

       5 slamballs

Rest 2 minutes- add weight

#3. EMOM-4

       3 deadlifts

       3 slamballs

* this can be done w/partner ( one starts with deadlift other will start with slamball)

————————————-

Closer w/partner

10 rounds 30seconds on /30 seconds rest

Wall balls

Burpees

Results

 

Saturday