Workout of the Day: 4/24/17 - 4/30/17

MON 4/24

A. 4 Sets:

DB/KB Box Step-up x 12-16 reps (alt legs) 

(Rest 60s)

Bilateral Upright Row (barbell) x 5-8 reps

(Rest 90s)

 

B. 10 min. AMRAP:

300m Run (78th St)

24 Sit-ups

12 HR Push-ups 

 

TUE 4/25

A. 4 sets:

Romanian Deadlift (barbell) x 8 reps 

(Rest 30s)

DB/KB Bent-over row x 6-8 reps/arm

(Rest 60s)

 

B. For Time:

21-15-9

KB Swing 

42-30-18

Double Unders 

 

WED 4/26

A. Shoulder to OH - build to a TnG 2-rep in 8 minutes from the floor

(no racks - choice of push press or push jerk)

 

B. "DT"

5 Rounds For Time:

12 Deadlifts (~70% of today's best double NTE 155/105#)

9 Hang Power Cleans

6 Shoulder to OH

[12 min timecap]

 

THU 4/27

A. 4 sets:

Back Squat x 5 reps

(Rest 30s)

Strict Pull-ups x 3-4 reps

(Rest 1-2 min)

 

B. 10 minutes EMOM:

Min 1 - 30 sec Wall Balls (20/14#)

Min 2 - 30 sec Box Jump (24/20")

*score = total reps

 

FRI 4/28

A. 3 sets:

Pendlay Row x 5-7 reps (1 sec pause against chest) 

(Rest 30s)

Ab roll-outs x 6-10 reps

(Rest 60s)

 

B.

4 min - Row for distance

(2 minutes rest/walk)

4 min AMRAP - DB Manmakers (1 rep = pushup, row R, row L, setup for clean, squat clean, thruster)

**2 scores: Distance rowed & total reps

 

SAT 4/29

Saturday surprise!

 

SUN 4/30

SUNDAY STRETCH @ 10AM or rest. 

Workout of the Day: 4/17/17 - 4/23/17

MON 4/17

A. 4 sets:

Romanian Deadlift (barbell) @31x1 x 4-6 

(Rest 60 sec)

DB Strict Press x 6-8

(Rest 60 sec)

 

B. 4 Rounds For Time:

20 Lateral Box Step Overs (24/20") 

15 Sit-ups

100m DB/KB Farmer's Carry 

 

C. 2 sets:

Side Plank Clam Shells x 8-12/side

 

TUE 4/18

A. 5 Sets:

Power Clean + Hang Power Clean + Front Squat

*Consistent builds over sets building to one tough set 

*Follow each set with 20 sec Box Jump (Step Down)

(Rest 2min b/w sets)

 

B. For Time:

400m Run 

+

15-12-9

Thruster (60-70% max NTE 95/65lbs)

Pull-ups

+

400m Run 

 

WED 4/19

A. 4 sets:

Close Grip Bench Press x 7,5,3,7

(spot partner)

Bent Over Double DB Row @21x2 x 5-7 

(rest 60-90 sec)

 

B. 3 Rounds of: 

60 sec - KB Swing (NTE 53/35#)

30 sec - Rest 

60 sec - Double Unders

30 sec - Rest 

 

THU 4/20

A. 4 sets: 

Back Squat x 8,4,8,4 

(Rest 60 sec)

Tempo Ring Rows @ 31X1 x 5-8 

(Rest 60-90 sec)

 

Foot Drills! (between part A & part B)

 

B. 15 minutes for total distance:

400m Run 

100m Walk 

300m Run 

100m Walk

200m Run 

100m Walk 

100m Run 

100m Walk 

 

FRI 4/21

A. 3 Sets of:

Choice of (PICK ONE!):

AMRAP UB Strict Pull-ups

AMSAP Chin-over bar hang

AMSAP Straight Arm Hang

(Rest 30-60 sec)

30 sec - Wall Walks 

(Rest 90-120 sec)

*Stretch triceps/lats against rig during rest

 

B. 2 Rounds of:

 

2 min AMRAP:

2 Pull-ups

3 Push-ups

4 Squats

 

(1 min Rest)

 

2 min - Row for Distance 

 

(1 min Rest b/w rounds)

 

SAT 4/22

SATURDAY SURPRISE!

 

SUN 4/23

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/10/17 - 4/16/17

MON 4/10

A. 12 minutes strict pulling progressions - one max effort to test your current capacity in ONE of the following: AMSAP straight arm hang in 90s; AMSAP chin-over bar in 90s; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

3 sets of 2-4 pullup negatives in remaining time 

(Rest b/w sets)

 

B. For total reps:

2min DB Power Clean to Overhead (NTE 50/35#)

2min Rest 

2min Burpee Box Jumps Overs (NTE 24/20")

2min Rest 

2min Row for cals

*score = reps + cals

 

C. Accumulate 200m Single arm Farmer's Carry per arm - switch arms every 50m 

 

TUE 4/11

A. DB Front Rack Walking Lunge x 24, 20, 16, 12 (total steps)

(Rest 2min b/w sets)

 

B. 3 Rounds for Time:

25 Russian KB Swings (NTE 70/53#)

400m Run (79th st)

 

C. Tabata side plank (alt. sides each interval)

 

WED 4/12

A. Power Clean: 12 minutes to build to a challenging triple (TnG as able) 

 

B. 12 min EMOM:

Min 1: 8 Power Cleans (50-60% of today's max)

Min 2: 8-12 Hand-Release Push-ups 

Min 3: Row 30 sec for Calories 

 

THU 4/13

A. 3 sets: 

Ring Dip -- AMRAP in 30 sec

(Rest as needed)

Single leg DB Romanian DL x 5-8/leg

(Rest 1-2 mins)

 

B. Every other minute for 12 minutes complete an unbroken set of:  

8 Deadlifts

6 Hang Power Cleans

4 Push-Press 

(Use 60-70% of max Push-Press NTE 135/95#)

 

FRI 4/14

A. 4 sets: 

Back Squat @31x1 x 4-6 

(Rest 1 min)

Kneeling Torso Row 4-6/arm

(rest 1-2 mins)

 

B. For Time

50 Double Unders

10 Burpees 

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders 

10 Burpees

10 Double Unders 

10 Burpees 

(15min time cap) 

 

SAT 4/15

Saturday surprise!

 

SUN 4/16

SUNDAY STRETCH  @ 10am or rest.

Workout of the Day: 4/3/17 - 4/9/17

MON 4/3

A. 4 sets:

Back Squat x 10, 5, 10, 5 

(Rest 30-60 sec)

Kneeling Torso Row w/ DB or KB x 5-10/arm 

(Rest 60 sec)

 

B. For Time:

20 Power Cleans (~50-60% max NTE 95/65#)

400m Run (79th st)

15 Power Cleans (60-70% max NTE 115/75#)

400m Run 

10 Power Cleans (~70% max NTE 135#/95#)

400m Run 

5 Power Cleans (~80% max NTE 155/105#) 

 

TUE 4/4

A. Close-grip Bench Press x 8,6,4,8 

(Spot partner)

Bent over DB/KB Row @31x2 x 8,6,4,8 

(Rest 1 min)

 

B. 3 min AMRAP- Push-ups- begin with max ub set & note total reps/ub set

 

C. 8 min. AMRAP:

4 Strict Pull-ups

10 Squat thrusts 

16 Forward Lunge Steps (8/leg alternating legs)

*score = rounds + reps

 

WED 4/5

A. 3 sets:

Russian DB Box Step-up x 10/leg 

(rest 30-60s b/w legs) 

BTN Press x 5-8 

(Rest as needed)

Side Plank Rotations (on elbow) x 8-12/side 

(Rest as needed)

Assault Bike x 20 sec for max cals 

(rest 1-2 min)

 

B. 500m Row Time Trial 

 

C. 800m (72nd st) recovery walk/jog 

 

THU 4/6

A. 5 Sets to build to moderately tough set of: 

Hang Power Clean + Hang Squat Clean + Front Squat

*moderately tough means no misses during build to final complex

(Rest 90 sec b/w sets)

 

B. 4 Rounds for reps:

30 sec -  DB Snatch (alt. arms) (moderate wt. NTE 50/35#)

30 sec - Rest 

30 sec - DUs

30 sec - Rest 

 

FRI 4/7

A. 4 sets: 

Sumo Deadlift x 5 reps 

(Rest 1.5-2 mins b/w sets)

*increase weight each round

 

B. For Time: 

21-15-9 reps

DB Push-press (NTE 50/35#)

KB Swing (NTE 53/35#)

T2B 

 

SAT 4/8

Saturday surprise!

 

SUN 4/9

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/27/17 - 4/2/17

We are finally back to our regular programming after an exciting 5 weeks of the CrossFit Open. During the next couple of months, we will be focusing on improving our pushing and pulling strength, especially as it pertains to getting better at strict pull-ups and pushups. We will also be working on some skill pieces for kipping pull-ups, muscle-ups, toes-to-bar, etc. It's going to be awesome!

 

MON 3/27

A. 5 sets:

Strict Press x 5,4,3,2,1

(Rest as needed)

Single Leg DB Romanian DL x 5-6/leg (only 4 sets of these)

(Rest as needed)

 

B. 10 min. AMRAP:

12 Russian KBS (62/44#)

8 Burpees 

6 K2E

 

TUE 3/28

A. 4 sets:

Back Squat @31x1 x 5-8 reps

 

B. 3 sets: 

Ring Rows - 20 sec AMRAP

(rest 40 sec)

 

C. 2 Rounds: 

1min AMRAP - DUs

(1min rest)

1min AMRAP - box step ups (alt. legs)

(1min rest)

1min AMRAP - Get ups 

(1min rest)

1min AMRAP - row for cals 

(3 min rest)

 

WED 3/29

A. 10 min. strict pulling progressions 

*Warm-up & then do one max effort to test your current capacity in one of the following: AMSAP straight arm hang in 90 sec; AMSAP chin-over-bar hang in 90 sec; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

*In remaining time: 3-5 sets x 2-3 reps pull-up negatives 

 

B. For reps:

3 minutes AMRAP - HR push-ups

1 min rest, then...

4 Rounds:

2 min - Row for cals (1st Rnd @50-60%; 2nd Rnd @60-70%; 3rd Rnd @70-80%, 4th Rnd 80-90% perceived effort)

1 min - Front Leaning Rest 

(1min Rest)

*2 scores: reps from pushups & cals from row

 

THU 3/30

A. 3 sets: 

Pendlay Row @20x1 x 4-7 reps

(Rest 30 sec)

DB Box Step-up x 8-12/leg

(Rest 30s b/w legs)

 

B. Partner WOD!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:

Wall Ball (20/14#)

Box Jump (24/20") step down (focus on landing quietly on box - absorb impact)

*Partners start on opposite activities and switch once each person has finished the given task

 

FRI 3/31

A. Hang Power Clean x 3 + Push-Press x 2 - 15 minutes to build to a moderately tough complex 

(Moderately tough meaning no misses in the build to one challenging set) 

 

B. 12 min. AMRAP:

4 Hang Power Cleans (70% of today's best complex NTE 135/95#) 

8 Lateral Burpees over the Bar

200m Run (75th st)

 

C. Tabata Side Plank

 

SAT 4/1

Saturday surprise!

 

SUN 4/2

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 3/20/17 - 3/26/17

MON 3/20

A. Hang Squat Clean + Squat Clean - 12 min to work technique and build to a challenging complex

*Rest 90-120 sec b/w heavy sets

 

B. 10 min. AMRAP:

10 Hang Power Cleans (75/55#) 

10 Thrusters

20 lateral jumps over barbell

 

TUE 3/21

A. 10 min. to practice pistols and mobilize as needed

 

B. For time:

80 Double Unders

40 KB Swings (53/35#)

20 Alt. Pistols

60 DUs

30 KB Swings

20 Alt. Pistols

40 DUs

20 KB Swings

20 Alt. Pistols

 

WED 3/22

A. Close Grip Bench Press - Work up to a heavy single 

(Rest 2 min)

*Take 6-8 sets

 

B. 11 min. AMRAP:

11 T2B

11 Box jumps

11 Pushups

 

THU 3/23

A. 4 sets: 

Romanian Deadlift x 8 reps

(Rest 90 sec b/w sets)

*Add weight each set

 

B. 3 sets: 

Bent-over BB Row x 10 reps

(Rest 60 sec b/w sets)

 

C. 4 rounds for time:

10 Plate G2O (45/25#)

10 Burpees onto plate

10 Plate Situps (plate on chest)

 

FRI 3/24

CF Open WOD 17.5 - TBA @ games.crossfit.com

 

SAT 3/25

Saturday surprise!

 

SUN 3/26

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 3/13/17 - 3/19/17

MON 3/13

A. Back Squats x 3-2-1-3-2-1+

(Rest 2 mins b/w sets)

*Second wave of 3-2-1 heavier than first wave

*Last set is AMRAP set.

*Start at roughly 50% of your 1RM

 

B. 2 rounds:

In 4 mins...

Run 400 meters (79th st)

Max toes to bar in remaining time

(Rest 3 mins b/w rounds)

 

TUE 3/14

A. 5 sets:

Hang Power Clean x 4 reps

(Rest 90 sec b/w sets)

*Add weight each set, but focus on your ability to cycle the barbell 

 

B. 3 rounds for time:

21 OH MB squats (20/14#)

15 Lateral Burpees over the Bar

9 Power Cleans (125/85#)

 

WED 3/15

A. 5 sets: 

Strict Chin-Ups x 5 reps

(Rest 1.5-2 mins b/w sets)

*2 warm-up sets

 

B. Partner WOD!

20 min AMRAP w/ a partner:

P1: Row 500 Meters

P2: 15 Box Jumps (step down!) (24/20") + 15 Pushups

*partners work on opposite tasks at the same time; once both partners have finish their given work, switch tasks. 

*score = rounds + reps as a team

 

THU 3/16

A. 10 min pistol practice

 

B. 3 sets:

Farmer's carry x 100m (77th st) or 1 min inside gym

(Rest 1-1.5 mins b/w sets)

 

C. 5 min AMRAP:

45 Double Unders

30 Situps

 

FRI 3/17

CF Open WOD 17.4 - TBA @ games.crossfit.com

 

SAT 3/18

Saturday surprise!

 

SUN 3/19

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/6/17 - 3/12/17

MON 3/6

A. Front Squat Box Squat - Work up to a challenging 3-rep in 15 mins

(Rest 2 min b/w heavy sets)

 

B. For time w/ a partner:

30-20-10

Calories on Rower

21-15-9 Hang Power Cleans (115/75#)

*both partners work at the same time on opposite exercises and do all reps of each exercise; switch tasks once both partners have completed the given task.

 

TUES 3/7

A. EMOM x 24 mins:

Minute 1: 7-10 Burpees

Minute 2: 10 Box Jumps (step down!) (24/20#)

Minute 3: 10/8 Calories Assault Bike

Minute 4: 10 Hollow Rocks

Minute 5: 10-30s Handstand Hold

Minute 6: 45 sec Farmer's Carry (62/44#)

 

WED 3/8

A. Shoulder Press - 12 mins to build to challenging 2-rep

(Rest 2 mins b/w heavy sets)

 

B. 3 sets:

DB/KB Rows x 15/arm

(Rest 60 sec b/w sets)

 

C. 10 min AMRAP:

10 KB Swings (53/35#)

10 Wallballs (20/14#)

20 Russian Twists (1:1)

 

THU 3/9

A. For time:

Run 800m (72nd st)

21 Back Squats (75/55#)

21 V-ups

(Rest 3 mins)

Run 400m (79th st)

15 Back Squats

15 V-ups

(Rest 3 mins)

Run 300 Meters (78th st)

9 Back Squats

9 V-ups

*time = total time minus 6 mins

 

FRI 3/10

CF Open WOD 17.3 TBA @ games.crossfit.com

 

SAT 3/11

Saturday surprise!

 

SUN 3/12

SUNDAY STRETCH or rest.

Workout of the Day: 2/27/17 - 3/5/17

MON 2/27

A. 5 sets: 

Sumo Deadlift Clusters x 2.2 (rest 10 sec between pairs) 

(Rest 2 min b/w sets)

*2-3 warm-up sets

*work up to a heavy cluster

 

B. 3 min AMRAP:

30 Double Unders

20 Front Squats (75/55#) 

(Rest 3 mins)

REPEAT!

*goal is same score on both AMRAPs

 

TUE 2/28

A. 3 sets:

Back-racked Split Squats x 8-10/leg back foot will be on the ground

(Rest 90 sec)

Plank Complex x 10sec-10sec-10sec

(on elbows - front plank x 10 sec, side plank L x 10 sec, side plank R x 10 sec)

(Rest 30 sec)

 

B. Partner WOD!

With a partner, complete 4 rounds each for time:

P1: Row 400m

P2: 8 Burpees + 10 lateral box step overs

*once both partners are done with work, switch stations

 

WED 3/1

A. Power or Split Jerk - spend 15 mins working technique and building to a challenging 2-rep

*Rest 2+ mins b/w heavy sets

 

B. 4 Rounds of 30 sec work/30 sec rest: 

Strict Pull-ups 

Toes to rig

Push Press (115/75#) 

Barbell Bent-over Rows (115/75#)

*score = total reps

 

THU 3/2

A. 10 mins. Pistol Practice

 

B. 20 min. AMRAP with a partner:

50 KB Swings (53/35#)

100 Calorie Row

50 Hollow Rocks 

*One person works at a time 

 

FRI 3/3

CrossFit Open WOD 17.2 - TBA @ games.crossfit.com

 

SAT 3/4

Saturday surprise!

 

SUN 3/5

SUNDAY STRETCH or rest.

Workout of the Day: 2/20/17 - 2/26/17

MON 2/20

A. 7 sets: 

Front Squat x 3 reps

(Rest 90 sec)

*foam roll adductors & T-spine between sets

*build to a heavy 3-rep

 

B. For time:

21-15-9 reps of:

Deadlifts (155/105#)

Seated DB Press

[10 min time cap]

 

TUE 2/21

A. 3-4 Sets of:

Wide Grip Pull-ups x 6-8

(Rest 30 sec)

Bottoms-ups KB Carry x 2 lengths each arm

(Rest 60 sec)

 

B.

Every 7 min x 3 Sets

Row 400 meters

Run 400 meters (79th st)

20 Russian KB Swings (62/44#)

 

WED 2/22

A. 9 sets:

Bench Press for Speed x 3 reps 

(Rest 30 sec or time it takes partner to go)

*Load @55-65% (slightly heavier than last week)

*Change grip every 3 sets: start with close grip, then medium grip, then wide grip, etc

 

B. 5 Rounds for time:

10 Box Jumps (24/20")

10 Burpees

10 T2B

 

THU 2/23

A. 6 sets: 

Wide Stance Box Squats x 5

(Rest 60 secs b/w sets)

*Fast stand up - load @55-65%

 

B. 4 min AMRAP:

2 Hang Power Snatch (75/55#) 

10 Lateral Jumps over Bar

4 Hang Power Snatch

10 Lateral Jumps over Bar

6 Hang Power Snatch

10 Lateral Jumps over Bar

ETC. 

(HPS goes up by 2 reps each time; jumps stay at 10 total each time... over = 1, back over = 2, etc.)

 

(Rest 2 min)

 

REPEAT! Goal is to get as far as you did in first 4 min AMRAP. 

 

FRI 2/24

CrossFit Open WOD 17.1 - TBA @ games.crossfit.com

 

SAT 2/25

Saturday surprise!

 

SUN 2/26

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 2/13/17 - 2/19/17

MON 2/13

A. 1 & 1/4 Back Squat - Work up to heavy 3-rep in 18 mins

(Rest 2 mins b/w heavy sets)

*Take 5-6 work sets

 

B. 3 Rounds, each for time:

10 Power Cleans (95/65#)

10 Lateral Burpees over the Bar

(Rest 2 mins b/w rounds)

*Score = slowest split

 

 

TUE 2/14

A. Partner WOD for Valentine's Day!

4 rounds for total reps as a team:

1 min - Reverse Lunges (bodyweight) (L+R = 1)

(1 min rest)

1 min - Plank with DB drag (35/20#) (L=1, R=2, etc)

(1 min rest)

1 min - Rowing (cals)

(1 min rest)

1 min - Strict Pullups

(1 min rest)

 

WED 2/15

A. 8 sets:

Bench Press for Speed x 3 reps

(Rest 30 sec b/w sets or the time it takes to have your partner go)

*Loading around 50-60%

*Change grip every 3 sets: start with close grip, medium grip, wide grip

 

B. 15 min AMRAP:

30 Double Unders

15 KB Swings (53/35#)

30 Double Unders

15 KB SDHP (same KB)

 

THU 2/16

A. 5 sets of:

Hang Power Cleans x 4 reps

(Rest 90 sec)

*Foam Roll between sets - lats, t-spine, hammies, etc.

 

B. 4 rounds for time:

15 Hand Release Push-ups

15 Box Jumps (step down!) (24/20#)

15 Wallballs (20/14)

15 Hollow Rocks (Rest 60 sec b/w rounds)

 

FRI 2/17

A. 7 sets:

Wide Stance Box Squats x 3 reps

(Rest 60 sec)

*Load at 50-60%

*2-3 warm-up sets

 

B. For time:

2k Row [10 min timecap]

 

 

SAT 2/18

Saturday surprise!

 

SUN 2/19

Sunday Stretch @ 10am or rest.

Workout of the Day: 2/6/17 - 2/12/17

MON 2/6

A. Every 2 mins x 7 sets:

Power Clean + Front Squat

*Work up to a challenging complex

 

B. 10 min AMRAP:

10 Power Cleans (95/65#)

10 Burpees

10 Box Jumps (24/20#)

 

TUE 2/7

3 Rounds of:

DB/KB Single Leg RDLs x 6-8/leg

(Rest 30 sec)

DB Hammer Curls x 8-10/arm

(Rest 30 sec)

Toes to rig x 10

(Rest 30 sec)

 

B. Every 6 min x 3 Sets:

Row 400m

15 KBS (53/35#)

10 Pull-ups

 

WED 2/8

A. Bench Press - Work up to a heavy one rep in 18 mins.

*Take 7-10 sets to get there

*Rest 2+ mins b/w heavy sets

 

B. For time:

50-40-30-20-10

Double Unders

25-20-15-10-5

MB thruster (20/14#)

[10 min timecap]

 

THU 2/9

A. EMOM x 10 mins:

ODD: Hang power snatch x 3-5

EVEN: 10-20 sec Hollow Hold

 

B. 16 min AMRAP w/ a partner:

2 Wall Climbs

10 Sit-ups

15/10 Calorie Row (guys/gals)

*one person works at a time, alternate full rounds

 

FRI 2/10

A. 5 sets:

Deadlift x 5

(Rest 2 mins)

*Reps MUST be touch and go

*goal is to add weight each set

 

B. For time:

21-15-9

Sumo Deadlift (135/95#)

42-30-18

Lateral jumps over bar

*300m run after each round

(i.e., 21 SDL, 42 lateral jumps, 300m run; 15 SDL, 30 jumps, 300m run, etc)

 

SAT 2/11

Saturday surprise!

 

SUN 2/12

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 1/30/17 - 2/5/17

MON 1/30

A. Every 2 min x 8 sets:

Power Clean and Jerk x 2 reps

*reset for each C&J rep

*Add weight each set; Work up to a challenging double

 

B. 6 min AMRAP w/ a partner:

DB Hang Clusters 1-1, 3-3, 5-5, 7-7, 9-9 etc

*1 rep = hang squat clean + thruster

*1 person works at time

*score = total round completed by both partners + extra reps (ex: 7+9)

 

TUE 1/31

A. 3 sets of:

DB Split Squats x 8/side

(Rest 30 sec)

Ring Rows @ tempo x 4-6 (2 sec pause at top, 3 sec down)

(Rest 30 sec)

Hollow Rocks x 10-15

(Rest 30 sec)

 

B. "Helen"

3 Rounds for time:

400 Meter Run (79th st)

21 KB Swings (53/35#)

12 Pull-ups

*18 min timecap

*last tested 11/9

 

WED 2/1

A. 4 sets:

DB Push Press x 6-8

(Rest 60 sec)

DB Hammer Curls x 8-10

(Rest 60 sec)

 

B. 4 Rounds of 40 sec work/20 sec rest:

Wallballs (20/14#)

Mountain Climbers (L+R = 1)

Sit-ups OR v-ups

Box Jumps (step down!) (24/20")

*score = total reps

 

THU 2/2

A. 4 Rounds of:

Pendlay row x 6-8

(Rest 30 sec)

L-Sit Hold x 10-30 sec

(Rest 30 sec)

 

B. Partner WOD!

In 20 mins, complete:

200 Double Unders

60 Renegade Rows (moderate weight)

Max cals on rower (in remaining time)

*One person works at a time. Split work however desired.

 

FRI 2/3

A. Paused Back Squat (2 sec pause @ bottom) - Work up to a challenging 3 in 20 mins

*rest 2 mins b/w heavy sets

 

B. 7 min AMRAP:

10 Deadlifts (135/95#)

15 T2B

 

SAT 2/4

Saturday surprise!

 

SUN 2/5

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/23/17 - 1/29/17

MON 1/23

A. Wide Stance High* Box Squat - Work up to a challenging 3-5 reps in 15 mins

(Rest 2 min b/w heavy sets)

*16-20" box

 

B. For time:

30 Hang Squat Cleans (115/75#)

 

TUE 1/24

A. Partner "Filthy Fifty"

For time:

50 Box jump (24/20")

50 Jumping pull-ups

50 Kettlebell swings (53/35#)

50 Lunge Steps

50 T2B

50 Push press (45/35#)

50 Supermans

50 Wallballs (20/14#)

50 Burpees

50 Double unders

*35 min time cap

*split reps evenly with your partner, one person works at a time

 

WED 1/25

A. 5-6 sets:

Floor Press x 3 reps

*build to a challenging set

*take out of the rack; must have a spotter in place!

 

B. For total time:

400m run (79th st)

15 Pushups

15 Strict Chin-ups

(Rest 2 min)

400m run

12 Pushups

12 Strict Chin-ups

(Rest 2 min)

400m run

9 Pushups

9 Strict Chin-ups

*score = total time minus 4 mins

 

THU 1/26

A. 3-4 Rounds of:

Goblet Squat x 8 reps (heavy!)

(Rest 30 sec)

Bent-over single-arm KB/DB Row x 8/side

(Rest 30 sec)

Farmer Carry x 100m (77th st or 1 min inside)

(Rest 30 sec)

 

B. EMOM x 18 mins -

even - 150m/100m row (guys/ladies) + 10 situps

odd - rest

 

FRI 1/27

A. 5 sets:

Sumo Deadlifts for Speed x 4 reps

*Perform a set every 60-90 sec

*No heavier than 60-70%

*FAST stand up! Reset each rep; no T&G reps

 

B. 4 sets:

Seated Box Jumps x 4 reps

(Rest 60 sec)

*Slightly higher than last week

 

C. 5 min AMRAP:

7 Hang Power Cleans (95/65#)

7 Burpees over the Bar

 

SAT 1/28

Saturday surprise!

 

SUN 1/29

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 1/16/17 - 1/21/17

MON 1/16

A. 5 sets:

1 & 1/4 Front Squat x 3 reps

(Rest 2 min b/w sets)

*build to challenging 3-rep

 

B. 10 min AMRAP:

8 Deadlifts (135/95#)

8 Squat Thrust Box Jumps (24/20")

 

 

TUES 1/17

A. 3 sets of:

DB or KB Split Squats x 8/side

(Rest 30 sec)

Single-arm KB/DB Rows x 8/side

(Rest 30 sec)

Russian Twists x 20 reps (L=1, R=2, L=3 etc)

(Rest 30 sec)

 

B. 4 Rounds for time:

Run 300 meters (78th st)

20 Air Squats

30 Double Unders

(rest 2 min b/w rounds) 

 

 

WED 1/18

A. Close Grip Bench Press - Work up to a heavy 3-rep in 15 mins

(Rest 2 mins b/w sets)

 

B. 3 sets:

Strict Chin-ups x 6-8 reps (supinated grip)

(Rest 45 sec)

 

C. 5 min AMRAP:

3 Clean and Jerk (95/65#)

3 T2B

6 Clean and Jerk

6 T2B

And so on..

*Score = round completed + extra reps

 

 

THUR 1/19

A. 4 sets:

Farmer Carry x 100 meters (77th st) (62/44#)

(Rest 60 sec)

Handstand Hold x 10-30 sec

(Rest 60 sec)

 

B. Teams of 3:

21 mins - Max Meters on the Rower

*One person works at a time, split work however needed

*Score = total meters

 

 

FRI 1/20

A. 5 sets:

Sumo Deadlifts for Speed x 5 reps

*Loading no heavier than 55-65%. Perform a set every 60-90 sec. Reset on each rep - no bounce off the floor

 

B. 3 sets:

Seated Box Jumps x 5 reps

(Rest 60 sec)

*Same height as last week

 

C. 4 Rounds for reps:

30 sec - Ring rows

30 sec - rest

30 sec - Hollow rocks

30 sec - rest

 

 

SAT 1/21

Saturday surprise!

 

SUN 1/22

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day - 1/9/17 - 1/15/17

MON 1/9

A. 5 sets:

Back Squat x 1.1.1 (rest 20 sec b/w reps)

(Rest 2 min b/w sets)

*bar should be re-racked between reps

*build to a challenging cluster

 

B. 5 min AMRAP:

5 Thrusters (95/65#)

5 Lateral Burpees over Bar

 

(Rest 4 mins)

REPEAT!

 

TUE 1/10

A. 3 sets:

Strict Chin-ups (supinated grip) x 6-10 reps

(Rest 30 sec)

Lying DB Tricep Extensions x 12-15 reps

(Rest 30 sec)

MB Russian Twists x 20 reps 

(Rest 30 sec)

 

B. 4 Rounds for reps:

1 min - Farmer's Carry (70/53#)  

1 min - Mountain Climbers (L+R = 1)

1 min - Hollow Rocks

1 min - Rowing (for cals)

Score = total reps

 

WED 1/11

A. Push Press - Work up to a heavy single in 15 mins

(Rest 2 mins b/w heavy sets)

 

B. Every 5 min x 3 Sets:

Run 200 Meters (75th st)

12 DB Hang Power Cleans 

Run 200 Meters

12 DB S20H 

*Score = slowest split

 

THU 1/12

A. 

12 mins to work on gymnastics skill of choice (e.g. - kipping, rope climbs, pistols, handstands, pullups, T2B, etc)

 

B. 18 min AMRAP w/ a partner:

30 Double Unders

20 Reverse Lunge Steps (unweighted) (L=1, R=2, L=3 etc.)

10 KB Swings (53/35#)

*Alternate full rounds, one person works at a time

 

FRI 1/13

A. 5 sets:

Sumo Deadlift x 5 reps (1 sec pause on floor - no bouncing)

*build over 5 sets

(Rest 45 sec)

Seated Box Jumps x 5 reps (3 sets total)

(Rest 60 sec)

 

B. For time:

15-12-9

Power Cleans (115/75#)

T2B

 

SAT 1/14

Saturday surprise!

 

SUN 1/15

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 1/2/17 - 1/8/17

MON 1/2

A. 4 sets:

Deadlift x 4 reps @ tempo (3 sec down, 1 sec on floor)

(Rest 30 sec)

Standing banded row x 8 reps

(Rest 90 sec)

 

B. With a partner, 12 min AMRAP:

30 Double unders

6 Renegade Rows (Pushup, Row R, Row L = 1 rep)

*Alternate full rounds

 

TUE 1/3

A. Five sets:

Back squat x 3 reps

(Rest 2 mins b/w sets)

 

B. For time:

21-15-9 reps

Hang Power Cleans (115/75#)

Pullups

*30 sec forearm plank after each round

 

WED 1/4

A. 3 sets:

Wall walks x 3-4 reps

(Rest 45 sec)

10 hollow lifts + 5 hollow rocks + 10 sec hollow hold

(Rest 60-90 sec)

 

B. 4 min AMRAP:

7 Burpees

7 Box Jumps (24/20")

 

Rest exactly 4 minutes, and then . . .

 

4 min AMRAP:

12 KB Swings (53/35#)

12 MB Situps (20/14#)

 

THUR 1/5

A. Partner WOD!

1.5.95 Workout to Benefit Seattle's Bravest Charity

4 rounds for time:

29 Ground to Overhead (120/85#)

200m Farmer's Carry (each partner carries 2 items - 20/14# medball & 35/26# KB)

5 Rope Climbs

40 Wallballs (20/14#)

*split reps, one person works at a time, except farmer's carry which will be done together every round

 

FRI 1/6

A. 3 sets:

Front-racked Reverse Lunges x 5/leg (alt legs)

(Rest 45 sec)

Bicep curls x 8-10/arm (alt arms)

(Rest 60 sec)

 

B. 5 rounds for reps:

30 sec - Toes to bar

30 sec - rest

30 sec - Row or AD for cals

30 sec - rest

 

SAT 1/7

Saturday surprise!

 

SUN 1/8

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/26/16 - 1/1/17

MON 12/26

CLOSED. Hope you all had a very merry Christmas!

 

TUE 12/27

A. Four sets:

Sumo Deadlift x 5 reps

(Rest 45 sec)

SA DB Press (strict) x 8 reps/arm

(Rest 60 sec)

 

B. For time:

21 Burpees

12 Hang Power Clean + Overhead (95/65#)

15 Burpees

9 HPC + OH

9 Burpees

6 HPC + OH

3 Burpees

3 HPC + OH

 

WED 12/28

A. 3 sets:

DB/KB Walking lunges x 12-14 steps

(Rest 60 sec)

Strict Pullups x 3-5 reps

(Rest 90 sec)

 

B. For max reps:

2 min - row or AD for cals

(1 min rest)

2 min - Kettlebell swings (53/35#)

(1 min rest)

2 min - Lateral jumps over KB

(1 min rest)

2 min - Ring rows

 

THUR 12/29

A. 4 sets:

Handstand work x 45-60 sec

(rest as needed)

Double unders x 30-45 reps

(rest as needed)

 

B. 8 min AMRAP:

2-4-6-8-10-12 etc.

Box jump (24/20")

DB Snatch (alt. arms)

*score= highest completed round + extra reps

 

FRI 12/30

A. Every 2:30 x 6 sets:

Power Clean x 1.1.1 (rest 10 sec b/w singles)

 

B. For time:

10 Toes to bar

10 Pushups

20 Knees to elbows

20 Burpees

30 V-ups

30 Squat thrusts

 

SAT 12/31

Saturday Surprise! 

 

SUN 1/1

CLOSED. Happy New Year, CFPR! Sunday Stretch will resume next Sunday, January 8th.

Workout of the Day: 12/19/16 - 12/25/16

MON 12/19

A. 3 sets:

Back-racked reverse lunge x 12 steps (6/leg, alt legs)

(Rest 30 sec)

Band pull-aparts x 10 reps

(rest 90 sec)

 

B. 4 rounds for reps:

In 2 mins, complete...

250m row or 200m run (75th st)

Max hang squat cleans

(rest 2 mins)

 

TUES 12/20

A. 4 sets:

Ring Rows x 5 reps @ tempo (2 sec pause at chest, 3 sec down)

(Rest 30 sec)

2-3 wall walks + 5 sec hold

(Rest 90 sec)

 

B. 5 rounds for time:

20 Double unders

20 situps

 

WED 12/21

A. Every 2 mins x 6 sets:

Power clean x 1-2 reps

 

B. In 7 mins:

30 pullups, then AMRAP...

Burpee box jumps (24/20") 

 

THUR 12/22

A. Every 2:30 x 5 sets:

Front squat or OH squat @ tempo x 4 reps (3 sec down, 1 sec at bottom)

 

B. For time:

2000m row

 

C. Optional:

2-3 sets:

Plank x 30-60 sec

(Rest as needed)

 

FRI 12/23

A. 4 sets:

2 Strict Press+ 4 Push Press

(Rest 30 sec)

5-7 hollow lifts + 10 sec hollow hold

(Rest 90 sec)

 

B. 5 rounds for reps:

40 sec - KB swings (53/35#)

40 sec - rest

40 sec - burpees to 6" target OH

40 sec - rest

 

SAT 12/24

Saturday surprise!

 

SUN 12/25

Closed. Merry Christmas!

Workout of the Day: 12/12/16 - 12/18/16

MON 12/12

A. 4 sets:

Pause Back squat x 6-6-4-4 (2 sec pause in bottom)

(Rest 30 sec)

Single-arm KB/DB bent-over row x 6 reps/arm

(Rest 90 sec)

 

B. For time:

1000m row or 800m run (72nd st), then...

3 rounds:

10 Pushups

20 Alt. Single arm/leg V-ups

20 Air Squats

 

TUES 12/13

A. 3 sets:

Single-arm overhead carry x 100m (switch arms at 77th st)

(Rest 1 min)

Side plank rotations (on elbow) x 30 sec/side

(Rest 1 min)

 

B. 14 min EMOM:

even - 20-40 DUs

odd - seated DB press x 8-10 reps

 

C. Accumulate 45-60 sec chin over bar hold (supinated grip)

 

WED 12/14

A. Every 2 mins x 7 sets:

Power clean + Hang power clean + Hang Squat clean

*Add weight as able but technique is the priority!

 

B. With a partner:

3 rounds for time of...

40 KB Swings (53/35#)

30 Box Jumps (24/20") 

20 DB Burpee deadlifts (moderate wt)

*split reps evenly, one person works at time; go in order

 

THUR 12/15

A. 4 sets:

Strict Pullups x 5 reps

(Rest 60 sec)

Handstand work x 45-60 sec

(Rest 60 sec)

 

B. 5 sets for max reps:

30 sec - row (cals)

30 sec - rest

30 sec - lateral box step overs

30 sec - rest

 

C. 2 sets:

10 hollow lifts + 10 sec hollow hold

10 supermans + 10 sec superman hold

 

FRI 12/16

A. Deadlift @ tempo x 7-5-3-7 (3 sec down, 1 sec on ground)

*goal is to increase weight from 7-5-3, then decrease on last set of 7 but have it be heavier than the 1st set of 7

(rest 2 mins b/w sets)

 

B. For time:

25 push press (95/65#)

50 lateral jumps over bar

25 push press

 

SAT 12/17

Annual UGLY SWEATER HOLIDAY WOD & POTLUCK BRUNCH! WOD @ 9am, Brunch @ 10am. The workout will be a free class and we are suggesting a small donation for Toys for Tots (new unwrapped toy or cash for CFPR to shop for you). 

Drinks provided. Bring a dish to share. All friends and family welcome!

 

SUN 12/18

SUNDAY STRETCH class @ 10am or rest.