CrossFit WOD, May 28, 2022

May 28, 2022

5-28-22Metcon (Time)
3 rounds
1000m Bike Erg (OR 500m Row OR 400m Run)
5 Squat Snatches (155/105)
-rest 1:1-
3 rounds
1000m Bike Erg (OR 500m Row OR 400m Run)
5 Squat Cleans (185/125)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 8–10 minutes

Time Cap each set: 12 minutes

Metcon (Time)Mayhem Mini-Pump – Shoulder/Glutes [OPTIONAL] 4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press @ moderate weight
10 Bent Over Lateral Raises @ light weight
15 GHD Hip Extension
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, May 27, 2022

May 27, 2022

5-27-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3. 2 Sets:
1:00 row
20 Alt. Leg V-Up
10 Kip to Swing
5 Inchworm w/Push-Up
5 Strict Pull-UpClean and Jerk (4 x 1 complex)Hang Clean High Pull + Power Clean + Push Jerk 4×3
12:00-25:00

1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 65% 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 75%

Scoring: LoadMetcon (Time)The Flying Hutchman

Team of 2
3 Sets:
15 synchro toes to bar
60 double under (each at the same time)
15 synchro bar facing burpee
60 double under (each at the same time)
15 Strict Pull Ups (split)
-Rest 3 minutes b/t sets-

*Individual Version:
3 Sets:
15 Toes-to-Bar
60 Double Under
15 Bar Facing Burpee
60 Double Under
10 Strict Pull-Up
-Rest 3 Minutes between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

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CrossFit WOD, May 26, 2022

May 26, 2022

5-26-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
3 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light-Moderate)
7 Single Arm Ring Rows (each side)

Metcon (Time)Tyler & Baylee
15:00-30:00

10 Rounds
15 Wall Balls (20/14)
1 Rope Climb

Scoring: Time

TARGET SCORE
Target Time: sub 10 minutes

Time Cap: 15 minutesMetcon (Time) Mini-Pump – Upper Body Anterior

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press @ moderate weight – maintain quality
15 Hex Press @ light weight/moderate weight – maintain control and quality
10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

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CrossFit WOD, May 25, 2022

May 25, 2022

5-25-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
300m Fast, 45 Sec Rest,
400m Mod/Fast, 2 Min Rest,
500m Mod/Fast, 2 Min Rest,
600m Mod, 2 Min Rest,
500m Mod/Fast 2 Min Rest,
400m Mod/Fast, 2 Min Rest,
300m Fast
Total: 3000m

Scoring: Time

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CrossFit WOD, May 24, 2022

May 24, 2022

5-24-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 sets of complex)Snatch High Pull + Power Snatch 3×2
12:00-25:00

1 Snatch High Pull + 1 Power Snatch @ 75% 1 RM Power Snatch
1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch High Pull + 1 Power Snatch @ 85%

Scoring: LoadMetcon (Time)HaleyHaley
38:00-60:00

5 sets
15/12 Calorie Echo Bike
-Rest :45-
15/12 Calorie Row
-Rest :45-

Scoring: Time

Athletes Notes

TARGET SCORE
Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!

Target Time: sub 17 minutes

Time Cap: 22 minutes

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CrossFit WOD, May 23, 2022

May 23, 2022

5-23-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats

3. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear itMetcon (Time)murph prep final week15:00-45:00

3 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it

Scoring: Time

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutesMetcon (Time)CORE workCore
48:00-60:00

2-3 Rounds
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)

*Rest 1:00 b/t sets

Scoring: Time

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CrossFit WOD, May 21, 2022

May 21, 2022

5-21-22Warm-up1. Hip Halo
2.
1-2 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light)
25ft Sled Push (Empty)

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at first workout weight)
25 yard sled push (empty)
5 Wall Balls (at second workout weight)Metcon (Time)Othniel
15:00-38:00

3 rounds
25 Wall Balls (20/14)
50 yard sled push (empty)
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
40 yard sled push (45/25)

*If you don’t have a Sled do 25yd Walking Lunges for Empty Sled Push and 20yd DB Front Rack Lunges (35/20) for Weighted Sled Push.

Scoring: Time

Mayhem Mini-Pump – Lower Body Push/Pull
42:00-60:00

4 Rounds
12 DB Good Mornings @ moderate weight – maintain quality
15 Band Pull Through @ heavy weight band
15 Standing Barbell Calf Raise @ moderate weight

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 20, 2022

May 20, 2022

5-20-22Warm-upAthletes Notes

1.Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (
2 Sets:
1:00 Jog
1:00 row
:30 Handstand Hold
3. Workout Prep
1 Set (at workout pace):
100m run
6/5 Calorie Row
20 sec HSHoldMetcon (Time)ehudEhud
15:00-51:00

PARTNER THROWDOWN FRIDAY!!
3 sets
300m run (together)
50/38 Calorie Bike
300m run (together)
100’ Handstand walk (split as desired) or 10 wall walks
-Rest 3 minutes between sets-

*Individual Version
3 sets
300m run
30/24 Calorie Bike Erg (OR Ski OR Row)
300m run
50’ Handstand walk or 5 wall walks
-Rest 3 minutes between sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 10 minutesMetcon (Time)CoreCore
53:00-60:00
*If you have extra time go for 2-3 sets.

For Quality:
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*Rest 2:00 b/t sets

Scoring: Time

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CrossFit WOD, May 19, 2022

May 19, 2022

5-19-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (4 sets of complex)Hang Clean + Clean + Front Squat + Jerk 4×5
12:00-26:00

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 70%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 75%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% 1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85%
Scoring: LoadMetcon (Time)Gideon1-2 Sets
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)

Gideon
40:00-60:00

5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125) (135/75)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 90 seconds

Time Cap each set: 2 minutes

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CrossFit WOD, May 18, 2022

May 18, 2022

5-18-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
4x (400m Easy, 200m Mod)
-Rest 4 Min-
2x (200m Mod, 200m Fast)
-Rest 4 Min-
2x (200m Mod, 200m Fast)
Total: 4000m

Scoring: Time

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CrossFit WOD, May 17, 2022

May 17, 2022

5-17-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press.
Overhead squat,
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.
Drop Snatch, feet jumping position to landing, no drive,
Snatch balance,

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 sets of complex)Pause Snatch Pull + Snatch 3×2
12:00-25:00

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%

Scoring: LoadMetcon (AMRAP – Rounds and Reps)Deborah1-2 Sets:
1:00 Row
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.

Deborah
43:00-55:00

AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups/ jumping BMU/ pull up/dips
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars or K2E

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 6+

Minimum Rounds before scaling: 4

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CrossFit WOD, May 16, 2022

May 16, 2022

5-16-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
5:00 Cardio (your choice)
EMOM perform 5-10 air squats

-then-

2 Sets
5 inchworms
10 hanging scap retractions

Keeping the warm up slightly shorter since we have such a long metcon
3. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest if you plan on wearing for MurphMetcon (AMRAP – Rounds and Reps)murph prep/ partner styleTenet
17:00-45:00

Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)Metcon (Time)Mini-Pump – Shoulder/Glutes
47:00-60:00

1-2 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 14, 2022

May 14, 2022

5-14-22Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
20/16 Calorie Ski (OR Row) (easy to moderate)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)

3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski Erg (OR Row)
5 Wall Balls (20/14)Metcon (Time)Rusty Cage
12:00-32:00

Teams of 2
8 sets (each)
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.

Individual Version:
8 sets
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
-rest 20 seconds b/t sets-

*Sub 250m Run for Ski.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 14 minutes

Time Cap: 18 minutes

Mayhem Mini-Pump – Shoulder/Glutes
35:00-60:00

4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Double DB Z-Press @ moderate weight
10 Standing Lateral Raise @ light/moderate weight
15 GHD Hip Raise
15 Russian Kettlebell Swing @ heavy weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, May 13, 2022

May 13, 2022

5-13-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (3 x 3)Power Clean + Clean and Jerk 3×3
1 Power Clean + 1 Clean + 1 Jerk 80%
1 Power Clean + 1 Clean + 1 Jerk 85%
1 Power Clean + 1 Clean + 1 Jerk 90%

*Rest 60-90 sec between sets.

Scoring: LoadMetcon (AMRAP – Reps)i walk the line1-2 Sets:
15/12 Calorie Bike (Easy to Moderate)
5 strict pull ups
5-10′ Handstand Walk
1 halfway rope climb

I Walk The Line
42:00-60:00

PARTNER THROWDOWN FRIDAY!!
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs
*Athlete 1 starts on The Echo bike, Athlete 2 starts on Handstand Walk. When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.
*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.

Individual version:
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs

*Sub 18/15 Cal Assault Bike, 15/12 Cal

Scoring: Reps

TARGET SCORE
Score = REPS of Rope Climbs ONLY

Target Reps each set: 8+ (4+ per partner)

Minimum Reps before Scaling each set: 4 (2 per partner)

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CrossFit WOD, May 12, 2022

May 12, 2022

5-12-22Warm-up1.Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 row (10 Damper)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up

3. Workout Prep
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 GHD Sit Ups
2 overhead squats (at workout weight)
3 Toes to barMetcon (Time)HURTHurt
15:00-42:00

3 Sets
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar or K2E
10 Overhead Squat (115/80)
-Rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutesMetcon (Time)mini pumpMini-Pump – Upper Body Anterior
45:00-60:00

2-3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Single DB Bench Press (each side) @ moderate weight – maintain quality
15 Ring Pushups @ light weight/moderate resistance – maintain control and quality
15 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 11, 2022

May 11, 2022

5-11-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
2 Sets
4x (100m Fast, 100m Walk)
800m Mod
-2 Min Rest-
400m Easy
-No Rest-
300m Fast
-Rest 2 Min
300m Easy
-No Rest-
200m Fast
*Rest 2 Min between sets.
Total: 4800m

Scoring: Time

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CrossFit WOD, May 10, 2022

May 10, 2022

5-10-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Hang Snatch (3-3-3-2)Hang Power Snatch + Hang Squat Snatch 3-3-3-2
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 60%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 65%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 70%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 75%Hang Snatch (4 x 1 )Hang Squat Snatch 4×1
1 Hang Snatch @ 80%
1 Hang Snatch @ 80%
1 Hang Snatch @ 90%
1 Hang Snatch @ 95%

Scoring: LoadMetcon (Time)Man in Black
100 Double Unders – 200 SU
25 Strict Handstand Push Ups- HSPU- zpress
100 Double Unders -200 SU
25 Strict Handstand Push Ups- HSPU – z press
100 Double Unders -200 SU

Scoring: Time

TARGET SCORE
Target Time: sub 8 minutes

Time Cap: 15 minutesAccessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL] Base percentage off of numbers from week one:

35% of your max 2 minute Pistol Squat
15 Box Jumps 30/24
–rest 30 seconds —

30% of your max 2 minute Pistol Squat
25 Box Jumps 30/24
–rest 60 seconds —

20% of your max 2 minute Pistol Squat
30 Box Jumps 30/24

*If you did Toe-Assist Pistols or Pistols to Box you will do the same thing throughout the cycle.

Scoring: Checkbox

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CrossFit WOD, May 9, 2022

May 9, 2022

5-9-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
5:00 Cardio (your choice)
EMOM perform 5 air squats
-then-

2 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions

3. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats
Metcon (Time)15:00-50:00

Murph Prep Monday:
5 rounds
10 Strict pull ups or pull ups or neg pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest

Scoring: Time

TARGET SCORE
Target Time each set: 11-12 minutes

Time Cap each set: 15 minutesMetcon (Time)coreCore
52:00-60:00

For Quality:
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups

*Do multiple sets (no more than 4) if you have the time.

Scoring: Time

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CrossFit WOD, May 7, 2022

May 7, 2022

5-7-22Metcon (Time)Ice the Hitman
15:00-27:00

10 Sets (1 set every 2 minutes)
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb (OR 5 Strict Pull-Ups)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 50 seconds

Time Cap each set: 1 minute 30 secondsMetcon (Time)Mayhem Mini-Pump – Lower Body Push/Pull
30:00-60:00

4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
6 Rear foot elevated DB Split Squat (each side) @ moderate weight
20 yd Lateral Band Walk @ moderate resistance – maintain quality
-Rest 2-3 minutes between round-

Scoring: Time

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CrossFit WOD, May 6, 2022

May 6, 2022

5-6-22Warm-up1. Hip Halo Activation
2.
2 Sets
1:00 Cardio (easy/moderate) (your choice)
30 single unders, 20 plate hops
10 goblet squats (moderate), 5 jumping air squats
10-20 second bar hang

Metcon (Time)Hellbent
15:00-35:00

Partner Throwdown Friday
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time

*Individual Version: Cut reps in half.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 12-14 minutes

Time Cap: 18 minutesMetcon (Time)Mayhem Mini-Pump – Upper Body Posterior
37:00-60:00

3-4 Rounds
10 Banded Lat Pulldowns @ moderate weight – maintain quality
10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality
10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
-Rest 2-3 minutes (or less) between rounds-

Scoring: Time

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CrossFit WOD, May 5, 2022

May 5, 2022

5-5-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer
Bench Press (5-5-4-4-4)Bench Press 5-5-4-4-4
12:00-25:00

5 Bench Press @ 75%

5 Bench Press @ 80%

4 Bench Press @ 85%

4 Bench Press @ 90%

4 Bench Press @ 100%

Scoring: LoadMetcon (Calories)3-4 Rounds
10/8 Calore Bike (start easy and build intensity each round)
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups

The Boogie Man
40:00-60:00

3 Sets:
AMRAP 2 Minutes
3 Power Cleans (225/155)(185/95)
10 Bar Muscle Ups or C2B or Pull ups
Max Calorie Echo Bike
-Rest 4 Minutes between sets-

Scoring: Calories

Athletes Notes

TARGET SCORE
Target Calories each set: 20/16+

Minimum Calories before Scaling each set: 10/8

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CrossFit WOD, May 4, 2022

May 4, 2022

5-4-22Metcon (Time)Run Aerobic Threshold (aka Long)"
12 Min Easy
-Rest 3 Min-
100m Sprint, 15 Sec Rest,
100m Fast/Sprint
-Rest 3 Min-
1000m Mod
-Rest 3 Min-
100m Sprint, 15 Sec Rest,
100m Sprint
-Rest 3 Min-
12 Min Easy
Total: 4600m

Scoring: Time

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CrossFit WOD, May 3, 2022

May 3, 2022

5-3-22Warm-up1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 x 3 )Hang Muscle Snatch + Snatch Drop 3×3
12:00-25:00

3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%

Scoring: LoadMetcon (Time)8-12 minutes moving through:
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups, 5 box jumps with step down

then
Fist of Khonshu
40:00-60:00

2 Sets (1 set every 8 minutes)
25 Box Jumps (30"/24")(24/20) box step ups
50 Toes to Bar or K2E

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 6 minutesAccessory Work500m Row Week 5 Workout 1 [OPTIONAL] Warm-Up:
7 Sets
10 Sec Sprint at Max Effort
50 Sec Easy Pace
*Full recovery between sets.

Main Workout:
350m at 85%,
-Rest 1 Min-
350m at 88%,
-Rest 1 Min-
300m at 91%,

Details: The 10-second intervals should be completed with maximal force at 30 strokes per minute. Adjust damper as necessary to hit the targeted 30SPM.

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CrossFit WOD, May 2, 2022

May 2, 2022

5-2-22Warm-up
1. Banded 7s – perform 7 reps of each movement

21
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
2 Sets
10 hanging scap retractions
10 Inchworms
10 lateral box step ups (each side)
6 air squats
Metcon (AMRAP – Reps)Andy Griffith
15:00-45:00

Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups or pull ups you plan to do for murph (so jumping, kipping, etc)
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest if you have one

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every 10m of run = 1 repMetcon (Time)core workCore
48:00-60:00

For Quality:

2-3 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
-Rest 1 minute b/t rounds-

Scoring: TimeAccessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL] Test Day:
2 minutes max alternating Pistol Squats

*SCALING options in notes!

-Rest 5 minutes before the skill work-

Scoring: Reps

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CrossFit WOD, April 30, 2022

April 30, 2022

4-30-22Metcon (Time)EarthEarth
15:00-28:00

5 Rounds
15 Strict Pull Ups
3 Rope Climb (OR 15 Ring Rows OR 5 Muscle Ups)

Scoring: TimeMetcon (Time)mini pump – shoulders and glutes

4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, April 29, 2022

April 29, 2022

4-29-22Warm-up1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean (4×3)Clean Pull + Power Clean + Push Jerk 4×3
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% 1RM Clean

Scoring: LoadMetcon (Time)MercuryMercury
37:00-60:00

Partner Throwdown Friday!!!

With a partner:
50/40 Calorie Echo Bike
40 Front Squats (185/125) (155/95)
80 GHD Sit Ups (OR 80 V Ups)
40 Overhead Squats (135/95) (95/65)
50/40 Calorie Echo Bike
*Split all reps as desired

*Individual version: cut reps in half
*Sub 60/48 Calorie Assault Bike, 600m Run, OR 60/48 Calorie Row if needed

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 18 minutes

Time Cap: 23 minutesAccessory Work500m Row Week 4 Workout 2 [OPTIONAL] Warm-Up:
3 Sets:
3 Stroke Acceleration at 100%
150m at 89%
5 Stroke Acceleration Above 103%
*Rest 2-3 Min between sets.

Main Workout:
5 Sets:
100m at 93%
5 Strokes Above 107%
*Rest 1 Min between sets.

After Full Recovery (~5 Min)-
1 Min Sprint at Max Effort

Score: Total accumulated meters from 1-minute at max effort.

Scoring: Meters

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CrossFit WOD, April 28, 2022

April 28, 2022

4-28-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
2-3 rounds
10 Inchworm w/Push Up
5 Single Arm DB Bench Press R/L

Bench Press (5×4)Narrow Grip Bench Press 5×4
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press(Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed

*Score reps for push ups in notes.

Scoring: LoadMetcon (Calories)JupiterJupiter

2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (315/225)
*4 Bar Muscle Ups after each set
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scaling option to finish near the target score:
2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (275/185)
4-3-2-1
Jumping bar MU or CTB or pull up/box dips
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scoring: Reps

TARGET SCORE
SCORE = TOTAL calories

Target calories = 30

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CrossFit WOD, April 27, 2022

April 27, 2022

4-27-22Metcon (Time)Run Aerobic Threshold (aka Long)"
2x (400m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
3x (300m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
4x (200m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
5x (100m Easy, 30 Sec Rest)
400m Fast (1-Mile PR)
Total: 4600m

Scoring: Time

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CrossFit WOD, April 26, 2022

April 26, 2022

4-26-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Bike
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)

Metcon (AMRAP – Rounds and Reps)MARSMars
15:00-27:00

AMRAP 10 Minutes
15 Calorie Bike
10 Strict Handstand Push Ups or HSPU or Z-press

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 7+

Minimum Rounds before scaling: 5Metcon (Time)mini pump upper body posterior Mini-Pump – Upper Body Posterior
30:00-60:00

4 Rounds
8 Strict Pullups @ band assisted if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Incline Row @ moderate weight – maintain quality
15 Seated Tricep DB French Press @ moderate weight
-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, April 25, 2022

April 25, 2022

4-25-22Warm-upAthletes Notes

1. Hip Halo Activation
2. Strength Prep:
2 Sets
1:00 Row
15 Banded Good Morning
-Then-
Build to first deadlift weight.

Deadlift (4×6)Deadlift 4×6
6 Deadlifts @ 65%
6 Deadlifts @ 70%
6 Deadlifts @ 80%
6 Deadlifts @ 90%

Scoring: LoadMetcon (AMRAP – Reps)neptune1 set
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up

Neptune
40:00-55:00

5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps or step overs (24"/20")
Max Effort Toes To Bar or K2E
-rest 1 Minute 30 Seconds-

Scoring: Reps

Athletes Notes

TARGET SCORE
SCORE = TOTAL Reps each set

Target Reps each set: 27+ (aka 15+ toes to bar)

Minimum Reps before scaling: 20 (aka at least 8 toes to bar)Accessory Work500m Row Week 4 Workout 1 [OPTIONAL] Warm-Up:
5 Sets:
5 Stroke Acceleration at 100%
3 Strokes Acceleration Above 103%
3 Controlled Strokes At 100%
3 Strokes Acceleration Above 105%
*Full recovery between sets.

Main Workout:
25-Second Sprint at 105-107%
-Rest 90 Sec-
350m at 98-102%
-Rest 90 Sec-
25-Second Sprint Above 105-107%

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CrossFit WOD, April 23, 2022

April 23, 2022

4-23-22Metcon (AMRAP – Rounds and Reps)AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

Check out more on this awesome cause here!

Scoring: Rounds + RepsMetcon (Time)
3-4 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, April 22, 2022

April 22, 2022

4-22-22Warm-up1. Hip Halo Activation
2.
3 Sets:
1:00 Bike
10 Jumping Air Squat

-Then-
Build to Back Squat weight.
Metcon (Time)Almond JoyAlmond Joy
15:00-35:00

4 Sets (1 set every 5 Minutes)
15/12Calorie Bike CAL
10 Back Squats (225/155) (185/115)

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each st: 3 minutesMetcon (Time)500m row week 3 500m Row Week 3 Workout 2
40:00-60:00

Warm-Up:
5 Sets:
5 Strokes (Pulls) Acceleration to 100% (Max Pressure)
3 Strokes (Pulls) at 100% (Max Stroke Rate)
3 Controlled Strokes (Pulls) at 98% (Settle Intensity)
*Full recovery between sets.

Main Workout
4 Sets
5 Strokes (Pulls) Acceleration
5 Strokes (Pulls) at 98% (Controlled Technique)
10 Strokes Easy Pace
-Rest 30 Sec-
100m Sprint
100m Easy Pace
*Rest 1 Min between sets.

Score: Finishing time from the fastest 100m sprint.

Scoring: Time

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CrossFit WOD, April 21, 2022

April 21, 2022

4-21-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Cardio
10 Inchworm w/Push-Up
:30 Plank Elbow to Tall

Bench Press (Weight)Wide Grip Bench Press 5×8
8 Wide Grip Bench Press @ 70%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 80%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 85%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 90%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 100%
AMAP in :30 Close Grip Push UpsMetcon (Time)Reese’s4 Sets
200m Run
10 Chest to Bar Pull Up or jumping C2B pull ups, or pull ups
5 Wall Walks
200m Run
-Rest 1:1 after each set-

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

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CrossFit WOD, April 20, 2022

April 20, 2022

4-20-22Metcon (Time)run Aerobic Threshhold"Run Aerobic Threshold (aka Long)"
6 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
5 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
4 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
3 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
2 Min Easy, 45 Sec Rest
300m Fast
Total: 5400m

*Score total distance in notes.

Scoring: Time

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CrossFit WOD, April 19, 2022

April 19, 2022

4-19-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
3 Sets:
1:00 Row
2-3 power snatches (at or close to workout weight)
4-6 Box Jump w/Step Down
Metcon (AMRAP – Rounds and Reps)kit katKit Kat
18:00-28:00

AMRAP 8 Minutes
8 Power Snatches (115/80) (95/65)
8 Box Jump Overs (24/20)

TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5Metcon (Time)mini pumpMini-Pump – Upper Body Posterior
33:00-60:00

4 Rounds
7 Strict Pullups @ band assisted if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
20 Bent Over Banded Tricep Extension

-Rest 3 min b/t round-

Scoring: TimeAccessory Work500m Row Week 3 Workout 1 [OPTIONAL]

Main Workout:
100m Fastest Pace (86-88%)
200m Faster Pace (84-86%)
350m Faster Pace (82-84%)
400m Fast Pace (80-82%)
550m Fast Pace (78-80%)
400m Fast Pace (80-82%)
350m Faster Pace (82-84%)
200m Faster Pace (84-86%)
100m Fastest Pace (86-88%)
*Rest 1 Min between reps.

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CrossFit WOD, April 18, 2022

April 18, 2022

04/18/2022Warm-upWarm-up2 sets:
1:00 bike with increasing intensity
3 Muscle Snatches
3 Push Press from Behind the Neck
3 Snatch Balance (ease into the receiving position)
3 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
(one set pvc, one set BB)Weightlifting3 position snatch (Every :90 x 3 sets @ 50-60%)high hang, mid thigh, floor2 position snatch complex (power snatch + snatch @ 60-75%)complete the following:Every :90 x 6 sets, reset grip after power snatch and complete a full snatchMetconMetcon (Time)For time:
Option 1
400 Meter Run or 20/15 cal bike
50′ Handstand Walk
20 Box Jump Overs (24/20")
10 Burpee Box Jumps (24/20")
20 Box Jump Overs (24/20")
50′ Handstand Walk
400 Meter Run or 20/15 cal bike

Option 2
2:00 run or bike
4 wall walks
20 box step over
10 burpee box step over
20 box step over
4 wall walks
2:00 run or bikeAccessory WorkMetconFor completion:
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
200 Meter Row @ sprint pace

*Goal = negative splits throughout

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CrossFit WOD, April 16, 2022

April 16, 2022

4-16-22Metcon (Time)holy saturday
4 sets (1 Set every 5 Minutes)
12/10 Calorie Echo Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Echo Bike

For Quality:

5 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)

*Rest 2:00 b/t sets

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CrossFit WOD, April 15, 2022

April 15, 2022

4-15-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing, 5 Strict Pull Ups
dirty thirty (Time)30 box jumps (24/20)
30 pull-ups/jumping pull ups
30 Kettlebell Swings (50/35)/(35/26)
30 Lunges
30 TTB/Knees to Elbow
30 Push Presses (95/65)/ (45/35)
30 Back Extensions/Superman
30 Wall Balls (20/14)/(14/10)
30 Burpees
30 Double Unders/90 single unders

Time Cap :30 minacc. gymnastics (Max reps)Gymnastics
50:00-59:00

9 minute EMOM

minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible] minute 3: 10-15 Chest to Bar Pull Ups

Scoring: Checkbox

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CrossFit WOD, April 14, 2022

April 14, 2022

4-14-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer

3. 2 Sets
10 Calorie Bike (Moderate pace)
50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side)
10 Calorie bike (Moderate pace)
0:30 Practicing Free standing Handstand Holds
Bench Press (5×10)Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#Metcon (Time)easter bunnyEaster Bunny
43:00-60:00

For Time:
50-40-30-20-10
Calorie Bike
*50ft Handstand Walk after each set
or 4 wall walks
*Ladies Calories: 40-32-24-16-8

*You may sub Row (same calories) or Run 600-500-400-300-200-100m for Rx’d

TARGET SCORE
Target Time: 13-15 minutes

Time Cap: 17 minutes

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CrossFit WOD, April 13, 2022

April 13, 2022

4-13-22Metcon (Time)run aerobic threshold "Run Aerobic Threshold (aka Long)"
8 Min Easy w/Dumbbells (10lb/5lb)
-Rest 2 Min-
1 Min Mod, 30 Sec Easy
2 Min Mod, 60 Sec Easy
3 Min Mod, 90 Sec Easy
3 Min Mod, 90 Sec Easy
2 Min Mod, 60 Sec Easy
1 Min Mod, 30 Sec Easy
-Rest 2 Min-
8 Min Easy w/Dumbbells (10lb/5lb)
Total: 5600m

Scoring: Time

Cool Down
2 minute easy bike
2 minute walk

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CrossFit WOD, April 12, 2022

April 12, 2022

4-12-22Warm-up1. Hip Halo Activation
2. 2 Sets
200m Row
200m run
15 banded reverse GHD hypers
0:30 Push Up Plank Hold,
5 Push Ups
10 Dumbbell Suitecase Deadlifts (each side) (moderate)

Metcon (Time)energizer bunny21-15-9
Deadlifts (185/125) (155/95)
Ring Push Ups
-rest 1:1-
15-12-9
Deadlifts (225/155)(185/125)
Ring Push Ups
-rest 1:1-
9-7-5
Deadlifts (275/185) (225/155)
Ring Push Ups

*Ring Push Ups: Keep your feet on ground, rings are just above the ground, body is horizontal to the ground
*You may sub deficit Push Ups (45/25 plates) if needed for Rx’d

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes 30 secondsMetcon (Time)upper body mini pump45:00-60:00

3 Rounds
8 Strict Pullups @ band assisted if needed
12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality
15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
45 sec max reps Inverted Skull Crusher – rest as needed to maintain quality

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, April 11, 2022

April 11, 2022

4-11-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep (We know you aren’t snatching today but use this as some extra practice on your snatch movement)
3 sets alternating movements:

Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)
Pressing Snatch Balance x 3 reps
Push Press (5-5-5-4-4)Double DB Z-Press & Barbell Push Press 5-5-5-4-4
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push PressMetcon (Time)peter cotton tail2 Sets
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up

Peter Cottontail
42:00-55:00

For Time:
30 Power Cleans (135/95) (115/85)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)(135/95)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125) (155/105)
10 Burpee Box Jump Overs (30/24)

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 13 minutesAccessory Work500m Row Week 2 Workout 1 [OPTIONAL] Warm-Up:
5 sets:
5 strokes (pulls) acceleration at max pressure to 100%,
5 strokes (pulls) at max stroke rate,
Full recovery b/t sets

Main Workout:
25sec sprint at 100%,
150m easy, 2min rest,
350m fast pace (90-95%),
150m easy, 2min rest,
25sec sprint at 100%

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CrossFit WOD, April 9, 2022

April 9, 2022

4-9-22Metcon (Time)
Partner Workout
3 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-

*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d

Scoring: TimeMetconMayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality

-Rest 3 min b/t round-

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CrossFit WOD, April 8, 2022

April 8, 2022

4-8-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. 2 Sets:
1:00 ROW (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
Clean (3×2)Clean Pull + Clean 2-2-2
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
E:90Metcon (Time)
100 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]

*For individual version, perform the same but no synchro.

Scoring: Time

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 14 minutesAccessory Work500m Row Week 1 Workout 2 [OPTIONAL] 3x (200m at moderate pace, 100m easy),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),

500m at max effort (aka race effort)

SCORE: Finishing time from 500m at max effort

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CrossFit WOD, April 7, 2022

April 7, 2022

4-7-22Warm-up1.Banded 7s – perform 7 reps of each movement

2.
3 sets:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Medium Heavy)
10 Dumbbell Chinese Row (heavy)

3. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
10 Single Arm Suitcase Deadlifts (each side) (moderate)
15 Banded Good Mornings
0:20 Side Plank (each side)
150m Jog
Bench Press (5 x 5 )Bench Press 5-5-5-5-5
5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 75%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 80%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 85%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 90%
30 Second AMRAP of Push Ups

E2MOM

Scoring: LoadMetcon (AMRAP – Reps)I Will Survive
45:00-60:00

AMRAP 15 Minutes
5-10-15-20-25….
Deadlifts (275/185) or (225/155)
200m-400m-600m-800m-1000m….
Run

Scoring: Reps

Athletes Notes

TARGET SCORE
Every 10m of running counts as 1 rep

Target Reps 375+ reps (through the 1000m run)

Minimum Reps before scaling: 250 reps (through the 800m run)

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CrossFit WOD, April 5, 2022

April 5, 2022

4-5-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
250m Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 DB Row
10 Box Step Ups
5 Inch Worms
Metcon (AMRAP – Reps)Stayin’ Alive
15:00-33:00

4 Sets
AMRAP 3 Minutes
20 Chest to Bar PullUps or pull ups or jumping pull ups
10 Box Jump Overs (24"/20") or step overs
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds

Scoring: Reps

TARGET SCORE
Score is number of WALL WALKS ONLY

Target Reps each set: 8+

Minimum Reps before scaling each set: 2CORE WORK (4 rounds )working on core strengthCore Work
35:00-60:00

For Quality:

4 Rounds
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)

*Rest 2:30 b/t sets

Accessory Work1 set
1 mile run mod. 2 min rest
400m fast, 2min rest
800 m mod/fast

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CrossFit WOD, April 4, 2022

April 4, 2022

4-4- 22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
• 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (Moderate Pace)
10 Ring Scap Retractions,
5 Kips,
2 Ring Dips
4-6 Squat Snatches (start with empty bar and move up in weight)
Front Squat (4-4-4-3-3)Today’s Lifting
12:00-28:00

In the Hole Front Squat + 5 second Slow Eccentric on last rep:
4-4-4-3-3
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 55 %
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 60%
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 70%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 75%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 80%
Amanda (Time)1 Round for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#Scale
pull up/ring dips or jumping pull up and box dips
snatch (115/65)
TARGET SCORE
Target Time: sub 4 minutes

Time Cap: 7 minutesAccessory Work500m Row Week 1 Workout 1 [OPTIONAL] Test 1:
50m at max effort, 1min rest,
100m at max effort, 2min rest,
150m at max effort, 3min rest,
200m at max effort

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CrossFit WOD, April 1, 2022

April 1, 2022

4-1-22Warm-up
1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep (perform after the lifting)
1 Set (at workout pace):
10’ Handstand Walk (together) or :20 hs hold
3 Synchro Toes to Bar
2 Squat Snatches (at workout weight) (each)Front Squat (3 sets of 2 reps)Front Squat + Jerk: 2-2-2
1 Front Squat + 1 Jerk @ 6/10 RPE
1 Front Squat + 1 Jerk @ 7/10 RPE
1 Front Squat + 1 Jerk @ 8/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Penguin
35:00-54:00

Partner Workout
AMRAP 3 Minutes
50’ Handstand Walk (together)
15 Synchro Toes to Bar
Max Reps Squat Snatches (155/105)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined

Scoring: Time

Scaling option to finish near the target score:
Partner Workout
AMRAP 3 Minutes
25’ Handstand Walk (together) or 6 wall walks
12 Synchro Toes to Bar
Max Reps Squat Snatches (135/95)
-Rest 1 Minute b/t sets-

Complete Sets until you get to 60 squat snatches combinedAccessory WorkMayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL] 2 minutes of Handstand Shoulder Tap practice against wall

–rest 2 minutes —
Then complete 25 Strict Handstand Pushups
Each time you fall or break do 20 Double Unders

*Strict Handstand PushUps can be on wall or from box [see video]

Scoring: Time

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CrossFit WOD, March 31, 2022

March 31, 2022

3-31-22Warm-up1. Hip Halo Activation

2. Lifting Prep/Activation – (perform before lifting)
3 sets:
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)
Front Squat (5 sets of 2 reps)Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2
1 Pause Front Squat + 1 Front Squat @ 6/10 RPE
1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE

* Rest 60-90 seconds between sets *MetconVengeance
40:00-55:00

5 Sets (EMOM)
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
10 Sets (EMOM)
3 Sandbag Cleans (100/70)
3 Bar Muscle Ups

*Sub 3 Power Cleans (135/95) if needed for Rx’d

Scaling option to finish near the target score:
5 Sets
6 Double Dumbbell Front Squats (2×40/25)
6 Burpees
-rest 1:1 b/t sets-

-straight into-
10 Sets
3 Sandbag Cleans (70/50)
1 Bar Muscle Up (OR 3 Box Bar Muscle Ups)
-rest 1:1 b/t sets-

*Sub 3 Power Cleans (95/65) if needed
**Go back and forth with a partner if one is available (instead of 1:1 rest). Still considered Rx’d

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CrossFit WOD, March 29, 2022

March 29, 2022

3-29-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep
1 Set (at workout pace)
10 Double Unders
3 Strict Chin Ups

Power Clean (3-3-2-2-2-1 )Power Clean: 3-3-2-2-2-1
3 Power Clean @ 5.5/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Riddler
35:00-44:00

100-70-50
Double Unders
16-12-8
Strict Chin Ups

Scoring: TimeAccessory WorkMayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL] 21-15-9
Calorie Ski
50ft Handstand Walk after each set of Calories

-Rest 5 Minutes-

42-30
Calorie Ski
100ft Handstand Walk after each set of Calories

-Rest 5 Minutes-

72 Calorie Ski
150ft Handstand Walk

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CrossFit WOD, March 28, 2022

March 28, 2022

3-28-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Coach B Coaching Burgner Warm Up Snatch

3. Workout Prep
1 Set (at workout pace)
Run 200m
Row 4/3 Calories
Echo Bike 3/2 CaloriesPower Snatch (5 sets 3 reps)Power Snatch 3-3-3-3-3
3 Power Snatch @ 5/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 7/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Batman
30:00-60:00

3 Sets:
Run 500m
Row 40/32 Calories
Echo Bike 30/24 Calories (OR 36/30 Calorie Assault Bike)
-Rest 3 minutes b/t sets-

cap 8 min per round

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CrossFit WOD, March 25, 2022

March 25, 2022

3-25-22Warm-up0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Bike
:30 Handstand Hold
20 Step Back Lunge
Metcon (Time)2022 Quarterfinals Event 1
15:00-30:00

For time:

50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes

Scoring: TimeSnatch Balance (Weight)Heaving Snatch Balance 2-2-2-1
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
– rest 60 sec
1 Heaving Snatch Balance

* Build to a heavy for the day

Scoring: Load

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CrossFit WOD, March 24, 2022

March 24, 2022

3-24-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets
200m Row
400m Bike
*Build in pace each round.Metcon (Time)Strapped In
15:00-45:00

Row
800m-600m-400m-200m
Run 800m-600m-400m-200m
or
100-80-60-40 Double unders

Scoring: TimeBack Squat (5-4-3-2-1)Back Squat: 5-4-3-2-1
5 Back Squat
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat

* Build to a heavy single for the day

Scoring: Load

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CrossFit WOD, March 23, 2022

March 23, 2022

3-23-22Metcon (Calories)"Bike Workouts Lactate Clearance" (OPTIONAL for Open Prep)
5 Min Easy, 4 Min Mod (75-80%% ) 4 Min Easy, 4 Min Mod (75 %)
4 Min Easy, 3 Min Hard (85-90 %)
3 Min Easy, 3 Min Hard (90 %)
3 Min Easy, 2 Min Harder (90-95 %)
2 Min Easy, 2 Min Harder (95 %)
2 Min Easy, 1 Min Hardest (95-100 %)
1 Min Easy, 1 Min Hardest (100 %)
Total: 44 Min

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CrossFit WOD, March 22, 2022

March 22, 2022

3-22-22Warm-up0:00-12:00

1. Hip Halo Activation
2. 2 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction
3. Barbell Prep (Perform after the metcon)
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon (Time)Air Up
15:00-35:00

3 Sets:
Run 300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-

Deadlift (5-4-3-2-1)Bench Press and Deadlift
You will do 5 sets of 5,4,3,2,1 reps of each movement (15 total deadlifts and 15 total bench presses)

Deadlift 5-4-3-2-1
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)Accessory WorkClean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean: 4-4-4
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE)
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 80-85% (OR 8-8.5/10 RPE)

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CrossFit WOD, March 21, 2022

March 21, 2022

3-21-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Pull Up

3. Barbell Primer – (Perform after the metcon)
3 sets alternating movements:

(3+3) Muscle Snatch (Slow from the floor until midthigh and then explode) +Snatch Drop:
3 Pressing Snatch BalanceMetconClosing In
15:00-27:00

12 minute EMOM:
odd minute: 15 GHD Sit Ups (OR 20 Abmat Sit Up)
even minute: 2 Rope Climbs (OR 8 Strict Pull Ups)

Scoring: CheckboxFront Squat (3-3-2-2-1-1-1)Front Squat 3-3-2-2-1-1-1
3 Front Squats
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec

*Build to a moderate single for the day

Accessory WorkZone 2 Cardio/Heart Rate (OPTIONAL)
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row

How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130

Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+98 = 148

Zone 2 Range = 125 bpm to 148 bpm

Scoring: Checkbox

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CrossFit WOD, March 19, 2022

March 19, 2022

3-19-22Metcon (Time)Robert the Bruce

2 sets
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Clean (135/95)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Clean (135/95)
200m Run
-rest 1:1 b/t sets-

Scoring: TimeFront Squat (Weight)Front Squat 1×1
Front Squat
– Build to a heavy single in 5 sets or less

* Rest as needed between sets *

Scoring: Load

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CrossFit WOD, March 18, 2022

March 18, 2022

3-18-22Warm-upWarm Up/Total Session Time
0:00-15:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
5:00 Echo Bike
-Then-
2 Sets
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20/16 Calorie Echo Bike (moderate)
Metcon (Time)FREEEEEDOMMMMM!!!
15:00-23:00

20 Thrusters (115/75)
40/32 Calorie Echo Bike (OR 50/40 Cal Assault Bike) (OR 500m Run)
20 Thrusters (115/75)

Scaling option to finish near the target score:
20 Thrusters (95/65)
30/24 Calorie Echo Bike (OR 40/30 Cal Assault Bike)
20 Thrusters (95/65)

Scoring: Time

TARGET SCORE
Target Time: sub 5 minutes

Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!

How it should Feel: PAIN!!! The bike and thrusters may hurt more than any other movements. USe the first thrusters to stay steady, hold an aggressive bike pace, then SELL OUT on the last 20 thrusters!!!

Split Jerk (4 sets at 3-2-2-1 reps )Jerk From the Rack 3-2-2-1
3 Jerk From the Rack @ 70-75%
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80%
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85%
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90%
Accessory WorkOPTIONAL
For Time:
5 Kipping Ring MuscleUps into 5 Strict Ring Dips
4 Kipping Ring MuscleUps into 4 Strict Ring Dips
3 Kipping Ring MuscleUps into 3 Strict Ring Dips
2 Kipping Ring MuscleUps into2 Strict Ring Dips
1 Kipping Ring MuscleUp into1 Strict Ring Dip

— Rest 5 minutes —

5 Strict Handstand Pushups into 10 second Handstand Hold
4 Strict Handstand Pushups into 8 second Handstand Hold
3 Strict Handstand Pushups into 6 second Handstand Hold
2 Strict Handstand Pushups into 4 second Handstand Hold
1 Strict Handstand Pushups into 2 second Handstand Hold

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CrossFit WOD, March 17, 2022

March 17, 2022

3-17-22Warm-upWarm Up/Total Session Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
Metcon (Time)"They’ll never take… OUR FREEDOM!"
15:00-32:00

54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row

Scaling option to finish near the target score:
48 jumping pull up or aussie pull ups
24 jumping chest to bar or pull up
18 jumping BMU or jumping burpee pull ups
100/75 Calorie Row

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.

Back Squat (5 x 2 reps)Back Squat 5×2
2 Back Squat x 5 sets

* Build to a heavy double for the day
Accessory Work27-21-15-9
bike cal
50′ hand over hand sled pull (2-45s/1-45) after each set of cal
rest 1 to 1
27-21-15-9
bike cal
db bench press (2-50s /35s)
rest 1 to 1
27-21-15-9
db bench press
50′ sled pull
ladies cal 24-18-12-6

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CrossFit WOD, March 16, 2022

March 16, 2022

3-16-22Metcon (Time)"Row ""2k PR Paced"" Workouts"
3x (400m at Moderate Pace, 100m Easy in 60 Sec)
-Rest 5 Min-
3x (150m at 500m Goal Pace, 350m Recovery Row
-Rest 5-6 Min (Full Recovery)-
500m at Race Effort (Record Time)

Scoring: Time

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CrossFit WOD, March 15, 2022

March 15, 2022

3-15-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 cardio (your choice) (moderate)
3-5 power snatches (ascending weight)
3-5 power clean and jerks (ascending weight)
0:15 Handsstand hold into 10 shoulder taps in handstand hold

3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon (Time)William Wallace
15:00-30:00

20 Power Snatches (135/95)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (135/95)

Scaling option to finish near the target score:
20 Power Snatches (115/80)
5 wall walks
-rest 1:1-
5 wall walks
20 Power Clean and Jerks (115/80)
Scoring: Time

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!

How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!
Clean (4 sets of 1 complex )Clean Deadlift to Mid Knee + Power Clean (Pause in receive for 3 seconds) + Clean: 3-3-3-3
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75%

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85%

E2MOM Accessory Workspend 10 min building to a heavy single squat clean

3 sets
500m row
100du
50 ghd
100 du
rest 3 min b/t sets

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CrossFit WOD, March 14, 2022

March 14, 2022

3-14-22Warm-up1. Hip halo
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Rounds
60-yard shuttle Run (5 yards, 10 yards, 15 yards) (moderate speed)
10 air squats, 5 Push Ups
5 Deadlifts (ascending weight)
3. Barbell Primer – Perform after the metcon
3 sets alternating movements:
• 5 Position Snatch Deadlift ( 1" off floor, below the knee, above the knee, mid thigh, Power position) + Muscle Snatch (Slow from the floor until midthigh and then explode) +Tall Snatch: (3+3+3) Metcon (Time)Braveheart18:00-40:00

6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
20 Wall balls (20/14)
5 Deadlifts (275/185)
-rest 1:1 b/t sets-

Time cap 2:30 per round Snatch Complex (Weight)Complete the following:Snatch high pull + full snatch
3 x 1
75%_80%
80-85
85-90

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CrossFit WOD, March 12, 2022

March 12, 2022

3-12-22Warm-up1. Hip Halo Activation

3.1-2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Front Squat (45/35)
10 Russian KB Swing (Light-Moderate)
-Then-
Build to 2nd Power Clean weight.

4. Workout Prep
1 Set (at workout pace)
1 Power Clean (at first workout weight)
200m bike
1 Power Clean (at second workout weight)
200m bike
1 Power Clean (at third workout weight)
200m bike Metcon (Time)"I am Beyoncé, always."
15:00-60:00

4 rounds
5 Power Cleans (205/135)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
3 rounds
4 Power Cleans (225/155)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
2 rounds
3 Power Cleans (245/165)
1000m bike @easy pace (OR 400m Jog)

Scoring: Load

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CrossFit WOD, March 11, 2022

March 11, 2022

3-11-22Metcon (Time)Open 22.321 pull ups
42 double unders
21 thrusters (95/65)
18 chest to bars
36 double unders
18 thrusters (115/75)
15 bar muscle ups
30 double unders
15 thrusters (135/85)

12 min cap

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CrossFit WOD, March 10, 2022

March 10, 2022

3-10-22Warm-upWarm Up/Total Session Time
0:00-12:00
31:00-40:00 (Barbell Primer)

1.Hip Halo Activation
2. 2 Rounds
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges

3. Barbell Primer – (Perform after the metcon)
Muscle Clean + Strict Press: (3+3) x 3 setsMetconThe worst thing about prison was the dementors."
15:00-31:00

16 Minute EMOM
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row OR 200m Run
*Don’t go over 70% intensity

Scoring: Checkbox

Scaling option to finish near the target score:
16 Minute EMOM
4 Rounds
Minute 1: 16 Step back Lunges
Minute 2: 30 Double Unders
Minute 3: 8 Deadlifts (135/95)
Minute 4: 160m Row
*Don’t go over 70% intensityBack Squat (6 x 1 )Back Squat 6×1
1 Back Squat:
Build to a heavy single in 6 sets

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CrossFit WOD, March 9, 2022

March 9, 2022

3-9-22Metcon (Time)
Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint

"Row ""2k PR Paced"" Workouts"
3 Sets:
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique

Cool Down
3min at easy "cool down" pace

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CrossFit WOD, March 8, 2022

March 8, 2022

3-8-22Warm-upWarm Up/Total Session Time
0:00-12:00
25:00-40:00 (Strength Movement and Barbell Prep)
1. Hip Halo Activation
2.2 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb

3. Strength Movement Prep – (perform after the metcon)
3 sets:
10 Goblet Hold Cossak Squat (5 each leg)
20 Weighted Russian Twists on GHD

4. Barbell Prep (perform after the metcon)
Burgener Warm Up Clean
Metcon (Time)15:00-24:00

40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs (OR 10-8-6-4 Strict Pull Ups)

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs

TARGET SCORE
Target Time: 6-7 minutes

Time Cap: 9 minute

STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.

How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope ClimbsClean (5 x 1 )Clean 1-1-1-1-1
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean

** Rest as needed between sets*Accessory Work4 sets
E4MOM
1000m bike
10 MU (odd ring, even bar)

Deadlifts 3x 2
superset with Bench
Bench Press 3×2

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CrossFit WOD, March 7, 2022

March 7, 2022

3-7-22Warm-up0:00-12:00
36:00-45:00(Barbell Primer)

1. Banded 7s – perform 7 reps of each movement

2. 2 Rounds
1:00 Bike (easy to moderate pace)
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
3. Barbell Primer – Perform after the metcon
3 sets
3 Muscle Snatch (Slow from the floor until mid thigh and then explode) + 3 Snatch Drop
Metcon (Time)metcon 15:00-36:00

2 Sets:
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike) (OR 200m Run)
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets:
15 -20Hang Dumbbell Snatches (40/35/25)
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
15 -20 Hang Dumbbell Clean and Jerks (40/35/25)
3 Wall Walks
-rest 1:1 b/t sets-

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!

How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!

Snatch (3 x 1 )Snatch: 1-1-1
1 Snatch @ 80% 1RM Snatch (8/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)

** Remember that it’s deload week! So if your body is not feeling great, keep the loading light! But if the pan is hot, do the cooking!

Scoring: LoadAccessory Workfront squat 5×1 at 90-105%

4 rounds
10 wall balls
10 box jumps
2 rounds
20 wall balls
20 box jumps
1 round
40 wall balls
40 box jumps

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CrossFit WOD, March 4, 2022

March 4, 2022

03/04/2022MetconCrossFit Games Open 22.2 RX (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees

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CrossFit WOD, March 2, 2022

March 2, 2022

3-2-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.
MetconFilet Mignon
15:00-35:00

20 Minute EMOM
4 Rounds
Minute 1: 50’ Sled Push (light/moderate weight)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Row OR 150m Run
Minute 5: Rest
*Don’t go over 70% intensity

Scaling option to finish near the target score:
20 Minute EMOM
Minute 1: 50’ Sled Push (light weight)
Minute 2: 3 Bar Muscle-Ups or burpee jumping pull ups
Minute 3: 4 Power Cleans (135/95)
Minute 4: 12/10 Calorie Row
Minute 5: Rest
*Don’t go over 70% intensity

TARGET SCORE
Score is a checkmark!

Target Time each minute: sub 40 seconds

Time Cap each minute: 55 seconds

STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.

How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.
Back Squat (4×3)Back Squat 3-3-3-3
3 Back Squat x 4 sets

* Build to a heavy triple for the day
Accessory Workfront rack lunge and push press superset
5 sets of 4 reps each movement. you will need two barbells

power snatch + Squat snatch –
set 1 4 ps +4 SS barbell cycle
set 2 3 ps +3 SS
set 3 2 PS + 2SS
set 4 1 PS + 1 SS
build weight each round

12 sets
row 500m
rest 1 min Between sets

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CrossFit WOD, March 1, 2022

March 1, 2022

3-1-22Warm-upWarm Up/Total Session Time
0:00-12:00, 35:00-45:00 (Barbell Prep)
tes

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Ski/Row
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
3. Barbell Prep (perform after the metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position
Metcon (Time)T-Bone
15:00-30:00

2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x50s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-

Scaling option to finish near the target score:
2 Sets:
3-5 Wall walks
15 K2E or T2B to dirty south
50’ Double Dumbbell Front Rack Lunge (2x35s/26s) (in 25’ sections)
15 K2E or T2B to dirty south
3-5 wall walks
-Rest 1:1 b/t Sets-

Scoring: Time
TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.

Clean complex (4 x 1 complex)Complete the followingClean Pull + Power Clean + Clean: 4-4-3-3
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean

E2MOMAccessory WorkClean – take 10 min to build to a heavy
Bench press with Deadlift so do 5 sets of 4 reps of each movement (supeset, so do bench then deadlift then rest)

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CrossFit WOD, February 28, 2022

February 28, 2022

2-28-22Warm-upWarm Up/Total Session Time
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
10 Bottom Half Burpee
5 Box Jump w/Step Down

Metcon (Time)new york stripNew York Strip
15:00-30:00

3 sets
18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 1:1 between sets-

Scaling option to finish near the target score:
3 sets
18 straight leg med ball ab mat Sit Ups
12 Thruster (75/55)
6 Burpee Box Step Over (24"/20")
-Rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
Snatch Complex (5×1)Complete the following:Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat 5-4-3
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch

E2MOMAccessory WorkPower Snatch 10 min to build to heavy single
Snatch 10 min to build to heavy single
Front Squat 5×3 at 95-100% of 1 RM Clean

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CrossFit WOD, February 26, 2022

February 26, 2022

2-26-22MetconZone 2 Cardio/Heart Rate
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row

How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130

Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+98 = 148

Zone 2 Range = 125 bpm to 148 bpm

Scoring: Checkbox

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CrossFit WOD, February 25, 2022

February 25, 2022

02/25/2022MetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs

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CrossFit WOD, February 24, 2022

February 24, 2022

2-24-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Pull Ups
200m Jog
10-15’ Handstand Walk or 2 wall walk

MetconQuaking AspenQuaking Aspen
15:00-33:00

18 Minute EMOM
3 rounds
Minute 1: 15/12 Calorie Bike (OR 150m Run)
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 15/12 Calorie Echo Bike
Minute 4: 3 Muscle Ups/bar MU
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk

scale
3 rounds
Min 1: 12/10 Calorie Bike (OR 150m Run)
Min 2: 10 Box Jumps (20"/16")
Min 3: 12/10 Calorie Echo Bike
Min 4: 3 jumping burpee pull ups
Min 5: 150m Run
Min 6: 30 second Handstand Walk (practice) or hold

TARGET SCORE
SCORE is checkbox for completion

Target time each minute: Sub 45 seconds

Time cap each minute: 55 seconds

STIMULUS and GOALS
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.

How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.

WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.

Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.

Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.
Back Squat (8-6-4-2)Back Squat 8-6-4-2
8 Back Squat @ 55%
6 Back Squat @ 65%
4 Back Squat @ 75%
2 Back Squat @ 85%

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CrossFit WOD, February 23, 2022

February 23, 2022

2-23-22Metcon (Distance)Bike Interval
3 Sets
4 Min Easy
4 Min Hard
4 Min Easy Easy Recovery "Spin"
4 Min Hardest
*No rest between reps or sets.
Total 36 Min

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CrossFit WOD, February 22, 2022

February 22, 2022

2-22-22Warm-upWarm Up/Total Session Time
0:00-15:00

1. Banded 7s – perform 7 reps of each movement

2. 5:00 easy bike then
9 minute EMOM [3 rounds of each] Minute 1: 7 inchworm into Pushup
Minute 2: 30 seconds of Beat "Kip" Swings
Minute 3: 7 Burpee Box Step Ups Metcon (Time)california redwoodCalifornia Redwood
20:00-29:00

For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells

For Time:
2-4-6-8-10
Dumbbell Power Cleans (40s/30s)
K2E or T2B to dirty south
Burpee Over Dumbbells
TARGET SCORE
Target Time: 5-6 minutes

Time Cap: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.

How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.

WORKOUT STRATEGY & FLOW
Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).

Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.

Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.

Power Clean (5 x 1 complex )Power Clean to Parallel straight into a Front Squat 2-2-2-2-1
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM
1 Power Clean to Parallel into Front Squat @85-90% of 1RM

E2MOMAccessory Work12 min AMRAP
1,2,3,4,5,….
wall walks
3,6,9,12,15…..
bike calories
rest 6 min
12 min amrap
1,2,3,4……
box jumps
3,6,9,12,15…
ski or row cal

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CrossFit WOD, February 21, 2022

February 21, 2022

2-21-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Hip Halo Activation
2.2 Sets
1:00 Row (building from easy to moderate)
10 Wall Ball Goblet Squats (at workout weight)
10 Wall Ball Push Presses (throw to target, no squat) (at workout weight)
50 Single Unders

3. Barbell Primer – Perform after the metcon
3 sets
3 Muscle Snatch (Slow from the floor until midthigh and then explode) + 3 Snatch Drop + 3 Heaving Snatch BalanceMetcon (Time)Tulip PoplarTulip Poplar
15:00-25:00

2 sets (1 set every 5 minutes)
25/20 Calorie Row (OR 400m/300m Run)
25 Wall Balls (20/14)
100 Double Unders

SCALING
The SCALING aim is for a push pace with repeatable performances across all sets.

Scaling option to finish near the target score:
2 sets (1 set every 5 minutes)
20/16 Calorie Row
20 Wall Balls (14/10)
200 single unders

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.

How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.

WORKOUT STRATEGY & FLOW
Row: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on long and strong pulls with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.

Wall Balls: Unbroken! Don’t think, just do.

Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.
High-Hang Snatch (5×1 )High Hang Squat Snatch 5×1
Every Minute x 5 minutes:
1 High Hang Squat Snatch
– Work up in weight
start at 50%Hang Snatch (5×1)Hang Squat Snatch 5×1
Every Minute x 5 minutes:
1 Hang Squat Snatch
– Work up in weight
start at ending weight of high hangSnatch (5×1)Snatch 5×1
Every Minute x 5 minutes:
1 Squat Snatch
– Work up in weight
start at ending weight of hang
end at 90%Accessory Work21-15-9
SHSPU
SPull ups
push ups
3-2-1
rope climbs

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CrossFit WOD, February 19, 2022

February 19, 2022

2-19-22MetconYou’re Still the One
15:00-46:00

Partner Workout

2 Rounds through the following:

AMRAP 3 Minutes
500/400m Ski (OR 500/400m Row OR 400m Run)
Max Synchro Toes to Bar
-rest 1 Minute-

AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike OR 400m Run))
Max Synchro Burpee Box Jump Over (24/20)
-rest 1 Minute-

AMRAP 3 Minutes
500/400m Row (OR 400m Run)
Max Synchro Air Squat
-rest 1 Minute-

AMRAP 3 Minutes
1000/800m Bike (OR 500/400m Row OR 400m Run)
Max Synchro Burpee Pull Up
-rest 1 Minute-
-no additional rest b/t rounds-

*If you perform indy, it is still Rxd. You will just not have any synchro movements.

Scoring: RepsClean and Jerk (2-2-1-1-1-1-)Clean & Jerk 2-2-1-1-1-1
Clean & Jerk for load:
– 2 reps @ 70% (7/10 RPE)
– 2 reps @ 75% (7.5/10 RPE)
– 1 rep @ 80% (8/10 RPE)
– 1 rep @ 85% (8.5/10 RPE)
– 1 rep @ 80% (8/10 RPE)
– 1 rep @ 85% (8.5/10 RPE)
– If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest as needed between sets *

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CrossFit WOD, February 18, 2022

February 18, 2022

2-18-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Set
1:00 Ski OR Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Hanging Scap Retraction
10 Kip to Swing
Metcon (Time)just the way you are Just the way you are
15:00-33:00

FULL SEND FRIDAY
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets

Scaling option to finish near the target score:
3 Sets:
20 Chest to bar Pull Ups or pull ups or aussie pull ups
20 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-

TARGET SCORE
Target Time each set: 2-3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!

How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
Metcon (Time)just the way you are Just the way you are
15:00-33:00

FULL SEND FRIDAY
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets

Scaling option to finish near the target score:
3 Sets:
20 Chest to bar Pull Ups or pull ups or aussie pull ups
20 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-

TARGET SCORE
Target Time each set: 2-3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!

How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
Snatch Balance (5 x 3 )
Snatch Balance + Overhead Squat + Snatch Balance 5×3
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @80-85% of 1RM Snatch
E2MOM

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CrossFit WOD, February 17, 2022

February 17, 2022

2-17-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets
1:00 Jog
10 Kip to Swing
5 Strict Handstand Push Up (on Parallettes if performing them) (kick down and reset each rep)

3. Workout Prep
1 Set (at workout pace):
100m Run
4 Toes to Bar
2 Strict Handstand Push Ups (on Parallettes if performing them)
Metcon (Time)XOXOXOXO
15:00-36:00

2 Sets
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Handstand Push Up or z press
200m Run
-Rest 1:1-

Scoring: Time

TARGET SCORE
Target Time Each Set: Sub 5 minutes
Time Cap Each Set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.

How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.

Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Strict Handstand Push Up
200m Run
-Rest 1:1-Back Squat (4 sets 5-4-3-2)Back Squat 5-4-3-2
5 Back Squat @ 65%
4 Back Squat @70%
3 Back Squat @ 75%
2 Back Squat @ 80%

E2MOM

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CrossFit WOD, February 16, 2022

February 16, 2022

2-16-22MetconBike Interval
3 Min Easy
3 Min Mod
2 Min Hardest
2 Min Hard
6 Min Hard

6 Min Easy
2 Min Hardest
2 Min Hard
3 Min Mod
6 Min Easy

1 Min Standing Sprint at Max RPM on 1 Min Easy
1 Min Standing Sprint at Max , 1 Min Easy
1 Min Standing Sprint at Max 1 Min Easy
1 Min Standing Sprint at Max 1 Min Easy
1 Min Standing Sprint at Max
Total: 44 Min

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CrossFit WOD, February 15, 2022

February 15, 2022

2-15-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)

3. Workout Prep
1 Set (at workout pace):
200m Bike
2 Dumbbell Snatches (at workout weight)
2 Dumbbell Clean and Jerks (at workout weight)
Metcon (Time)roses are red Roses are Red
15:00-36:00

7 Sets (1 Set every 3 Minutes)
1000m Bike OR 500m Row
Even Sets: 10 Dumbbell Snatches (70/50)
Odd Sets: 10 Dumbbell Clean and Jerks (70/50)

Scaling option to finish near the target score:
7 Sets (1 Set every 3 minutes)
8000m Bike OR 400m Row
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)

TARGET SCORE
Target Time Each Set: sub 2 minutes 15 seconds
Time Cap Each Set: 2 minutes 45 seconds
STIMULUS and GOALS
How to Pace: STEADY! This workout might look simple on paper but the time frame for each round is going to force you to go at a pace that is uncomfortable with little built in rest. Focus should be not stop moving on the dumbbell and having minimal rest in transitions between movements.

How it should Feel: CARDIO! This one will add up with the total time and keep you out of breath!

Scaling option to finish near the target score:
7 Sets (1 Set every 3 minutes)
8000m Bike Erg (OR 400m Row OR 300m Run)
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)Power Clean (3-3-3-2-2-)Today’s Lifting
45:00-60:00

Power Clean + Clean 3-3-3-2-2
2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean
1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean (

E2mom

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CrossFit WOD, February 14, 2022

February 14, 2022

2-14-22Warm-upWarm Up/Total Session Time
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row (10 Damper)
15 Banded Good Morning
10 Inchworm
10 Hanging Scap Retraction
-Then-
Build to Deadlift weight.
Metcon (Time)the muleThe Mule
15:00-25:00

21-15-9
Deadlift (275/285)
Burpee Pull Up

Scaling option to finish near the target score:
21-15-9
Deadlift (225/155)
Burpee Pull Up

TARGET SCORE
Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.

How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!

Scaling option to finish near the target score:
21-15-9
Deadlift (225/155)
Burpee Pull Upsnatch push press + overhead squat (5-5-4-4)complete the followingSnatch Push Press + Tempo OVHS + OVHS 5-5-4-4
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM (7/10 RPE)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM (7.5/10 RPE)
based on snatch max
E90 sec.

Scoring: LoadFront Squat (8 sets of 3 reps )Front Squat 8×3
3 Front Squats x 8 sets @80-85% of 1RM (8-8.5/10 RPE)
* Complete a set every 90 seconds (12 minutes total)

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Scoring: Loa

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CrossFit WOD, February 11, 2022

February 11, 2022

2-11-22Warm-upWarm Up/Total Session Time
0:00-15:00

1.Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

3. 2 Set:
15/12 Calorie Row (moderate)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
3-6 squat snatches (building in weight each set)Metcon (Time)Prep Version of 17.3
20:00-42:00

3 rounds:
6 Chest-to-bar pull-ups
6 Squat Snatches (95/65)
-rest 1 minute-

3 rounds:
7 Chest-to-bar pull-ups
5 Squat Snatches, (135/95)
-rest 1 minute-

2 rounds:
8 Chest-to-bar pull-ups
4 Squat Snatches (185/135)
-rest 1 minute-

2 rounds:
9 Chest-to-bar pull-ups
3 Squat Snatches (225/155)
-rest 1 minute-

1 round:
10 Chest-to-bar pull-ups
2 Squat snatches (245/175)
-rest 1 minute-

1 round:
11 Chest-to-bar pull-ups
1 Squat snatch (265/185)

Scoring: Time

Scaling option to finish near the target score:
3 rounds:
6 pull-ups
6 Squat Snatches (75/55)
-rest 1 minute-

3 rounds:
7 pull-ups
5 Squat Snatches, (95/65)
-rest 1 minute-

2 rounds:
8 pull-ups
4 Squat Snatches (135/95)
-rest 1 minute-

2 rounds:
9 pull-ups
3 Squat Snatches (185/115)
-rest 1 minute-

1 round:
10 pull-ups
2 Squat snatches (205/125)
-rest 1 minute-

1 round:
11 pull-ups
1 Squat snatch (225/135)

TARGET SCORE
Target Time: 15-17 minutes

Time Cap: 22 minutes
Front Squat (7 x 3 )Front Squat 7×3
3 Front Squats x 7 sets @ 83% of 1RM Front Squat
E2MOM

Scoring: Load

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CrossFit WOD, February 10, 2022

February 10, 2022

2-10-22Warm-upAthletes Notes

1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Set
50 Single Unders
25 Plate Hops
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Jumping Air squatsMetcon (Time)Here Comes the Sun
15:00-29:00

2 Sets (1 Set every 7 minutes)
150 Double Unders
50 Wall Balls (20/14)

Scaling option to finish near the target score:

2 Sets (1 Set every 7 minutes)
90 Double Unders – 120 SU
30 Wall Balls (20/14)

Scoring: Time

TARGET SCORE
Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.

How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!

Power Clean (4 x 2 )Power Clean + Push Jerk 4-4-3-3
2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean
2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean
– Catch the Power Clean at Parallel with a 1-second pause in receiving position –
E2MOM

Scoring: Load

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CrossFit WOD, February 8, 2022

February 8, 2022

2-8-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
3-5 minute bike OR Row (build from easy to moderate)
-then-
1 Set
10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand Hold
15 banded good mornings
10 Calorie Bike (OR Row) (Fast)

Metcon (Time)Hey JudeHey Jude
15:00-45:00

2 Sets:
15-12-9
Calorie Bike (OR Calorie Row OR 150-125-100m Run)
Deadlift (225/155)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Bike (OR Calorie Row OR 400m Run)
200’ Handstand Walk or 8 wall walks

SCALING
Scaling option to finish near the target score:
2 Sets:
15-12-9
Calorie Bike (OR Calorie Row OR 150-125-100m Run)
Deadlift (185/125)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Bike (OR Calorie Row OR 400m Run))
150’ Handstand Walk or 5 Wall walks

TARGET SCORE
Target Time sets 1-2: sub 3 minutes

Target Time set 3: sub 5 minutes

Time Cap sets 1-2: 5 minutes

Time Cap set 3: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a pace that gives you some butterflies in your tummy just thinking about it!

How it should Feel: LACTIC ACID PARTY! The bike deadlift combo is going to light up those legs and let us see how well we are adapting to all of our bike and pulling work!

Back Squat (4×5)Back Squat 4×5
5 Back Squats x 4 sets @ 83% of 1RM
E2MoM
Scoring: Load

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CrossFit WOD, February 7, 2022

February 7, 2022

2-7-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 2 Set
300m Row
1-2 MG Gymnastics movement
4 spiderman lunge stretch (each side)
4 inch worms into box step ups
3 strict pull ups
3 half bottom burpees into 3 up downs

4. Lifting Movement Prep (after the metcon)
3 sets
3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press

light weight. This is skill work! –
Metcon (AMRAP – Reps)Beatles
15:00-35:00

4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
-rest 1:1 b/t sets-

SCALING
Scaling option to finish near the target score:
3 Sets:
7 Toes to bar or K2E
7 Burpee Box Jump Overs or step overs (24"/20")
7 Toes to bar or K2E
7 Burpee Box Jump Overs or step overs (24"/20")
7 Toes to bar or K2E
-rest 1:1 b/t sets-

TARGET SCORE
Target Time each set: sub 1 minute 30 seconds

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 90-120 seconds each set with your pace!

How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!
Snatch (5×3 complex)Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch 5×3
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch

* Rest 2:00 between sets *

Scoring: Load

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CrossFit WOD, February 5, 2022

February 5, 2022

2-5-22Metcon (Time)Grenade Launcher
15:00-60:00

Partner Workout
10 Rope Climbs
6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)
50 Chest to Bar Pull Ups
100/80 Calorie Echo Bike
50 Chest to Bar Pull Ups
100 Double Double Squats (2×50/35)
10 Rope Climbs

*Split all reps as desired. The lunges must be done in 50ft unbroken increments.

Scoring: Time

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CrossFit WOD, February 4, 2022

February 4, 2022

2-4-22Warm-upWarm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes
1. Hip Halo Activation

2. 2 Sets
1:00 Jog
10 Inchworm w/Push Up
5 Front Squat (45/35)
5 Strict Press (45/35)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Squat Clean and Jerk and Squat Snatch weight.

Metcon (Time)jetpackJetpack
15:00-31:00

FULL SEND FRIDAY
4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (135/95)

Scaling option to finish near the target score:

4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (115/80)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (115/80)

Scoring: Time

TARGET SCORE
Target Time: sub 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE pace across all rounds, bodyweight movements are low reps and weights are light so let’s go into that pain cave and CHALLENGE ourselves.

How it should Feel: This will be a LACTIC ACID PARTY with the constant pounding on the legs, Don’t be a baby and embrace the PAIN!!!!

Front Squat (7 x 3 )Front Squat 7×3
3 Front Squats x 7 sets @80% of 1RM Front Squat
E2MOM

Scoring: LoadMetcon (AMRAP – Rounds and Reps)death by wall walks (optionalDeath by Wall Walks

Every minute add 1 Wall Walk
The workout is complete when you can no longer fit the number into the prescribed minute

For example:
Minute 1:
1 Wall Walk

Minute 2:
2 Wall Walks

Minute 3:
3 Wall Walks

etc….

Once you get to failure, rest until the next minute and complete 100 Hollow Rocks.

Scoring: Rounds + Reps

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CrossFit WOD, February 3, 2022

February 3, 2022

2-3-22Warm-upWarm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Mayhem Hip Halo Activation

2. 3 sets Set:
200m Row
8 hanging scap retractions
4 kip to swing
8 goblet squats (light/moderate weight)
4 half kneeling single arm kettlebell presses (light weight) (each side)
Metcon (Time)flame throwerFlame Thrower
15:00-35:00

100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups

Scaling option to finish near the target score:

80 Wall Balls (20/14)
60 Toes to bar or K2E, or K2 waist
40 Wall Balls (20/14)
15 Bar Muscle Ups or burpee pull ups or strict pull up and dips
Scoring: Time

TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to pace: GRIND! This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.

How it should feel: LACTIC ACID PARTY & GRIPPY! The pump of full body work from the wall balls to the gymnastic work will get us on fire!! Look to have the grip pump as well from the big sets of toes to bar!
Clean and Jerk (4-4-3-3-3)Clean From Above the Knee + Clean + Jerk 4-4-3-3-3
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean
1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean

E2MOM

Scoring: Load

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CrossFit WOD, February 2, 2022

February 2, 2022

2-2-22Metconbody buildingLower Body Push/Pull Warm-up
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat
7 set: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift
7 set: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Spanish Squat
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Spanish Squat

Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Elevated Toe Double DB Romanian Deadlift

DB Stepback Lunges
4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same across sets

Scoring: Load

Athletes Notes

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CrossFit WOD, February 1, 2022

February 1, 2022

2-1-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 3 Sets
1:00 Row (10 Damper)
:30 Handstand Hold
Metcon (Time)bounty hunterBounty Hunter
15:00-48:00

6 Sets:
25’ Handstand Walk
Row 250m
25’ Handstand Walk
-rest 1:1 b/t sets-

Scaling option to finish near the target score:
6 Sets:
15’ Handstand Walk or 3-5 wall walks
Row 150m
15’ Handstand Walk or 3-5 wall walks
-rest 1:1 b/t sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: SPRINT! We rarely do 25’ handstand walks, so take full advantage of it and attack all the way through. I want to see you flip off of your hands and land on the rower, go crazy and then go into a somersault handstand for the last 25’.

How it should Feel: This workout is meant to be a GASSER! Rounds should be quick with a push pace on each movement. You should not be happy after this one.

Back Squat (4 x 5 )Back Squat 4×5
4 Back Squats x 5 sets @ 70% of 1RM
E2MOM
Scoring: Load

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CrossFit WOD, January 31, 2022

January 31, 2022

1-31-22Warm-up1. Echo Bike Warm Up
4 sets:
5sec acceleration to sprint,
5cal at 100/80cal goal pace,
5cal at easy recovery,
Rest 2-3min,

Part 2:
10sec acceleration to sprint,
15cal at 100/80cal goal pace,
15cal at easy recovery,

after the bike Metcon

2. Barbell Prep
Burgner Warm Up Snatch

Metcon (Time)100/80 cal bikeEcho Bike "100/80 calorie for Time" Progression

100/80 calories for time

Scoring: Time
12 min cap

Score
Record total 100/80 cal timeSnatch (5×3)Snatch From Above The Knee + Snatch 5×3
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM
2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM

E2MOM
Metcon (AMRAP – Rounds and Reps)the book of BobaThe Book of Boba
45:00-53:00

AMRAP 8 Minutes
80 Double Unders
8 Power Clean and Jerks (135/95)

Scaling option to finish near the target score:
AMRAP 8 Minutes
60 Double Unders or 120 su
6 Power Clean and Jerks (115/80)
Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 6+

Minimum Rounds before Scaling: 4

STIMULUS and GOALS
How to Pace: We want you to CHALLENGE yourself with the pace across the entire 8 minutes Don’t try to be a hero and sprint the first round, because the money is made in the last 2-3 minutes, where you can continue to hold onto an aggressive pace.

How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.

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CrossFit WOD, January 29, 2022

January 29, 2022

1-29-22Metcon (Time)victoria fallsVictoria Falls
15:00-40:00

2 Sets
3 Rounds
10 Power Snatches (115/80)
50’ Handstand Walk
-Rest 5 minutes b/t sets-

Scoring: TimeSnatch (3×1)Snatch 3×1
Snatch:
– Build to 70% hit for 3 perfect singles.

* Rest as needed between sets *

Scoring: Load

Clean & Jerk 2×1
Clean & Jerk:
– Build to 70% hit for 2 singles

* Rest as needed between sets *

Scoring: Load

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CrossFit WOD, January 28, 2022

January 28, 2022

1-28-22Warm-up
Warm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Hip Halo Activation
2. 2 Sets:
1:00 Cardio (your choice) (build from easy to moderate)
10 Box Jumps with step down
10 Pistols to a box (lower height each round)
3-6 clean and jerks (build in weight each set)
Metcon (AMRAP – Reps)open 20.4Open 20.4
15:00-35:00

FULL SEND FRIDAY!
30 Box Jumps (24"/20")
15 Clean and Jerks (95/65)
30 Box Jumps (24"/20")
15 Clean and Jerks (135/85)
30 Box Jumps (24"/20")
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)

Scaling option to finish near the target score:
30 Box Jumps (24"/20")
15 Clean and Jerks (75/55)
30 Box Jumps (24"/20")
15 Clean and Jerks (95/65)
30 Box Jumps (24"/20")
10 Clean and Jerks (135/95)
30 Pistols
10 Clean and Jerks (185/115)
30 Pistols
5 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)

Scoring: Reps

TARGET SCORE
If you finish the workout, comment the total time.

Target Reps: 200+

Minimum Reps before Scaling: 141

240 total reps in the workout

STIMULUS and GOALS
How to Pace: Grind. This workout hurts. Don’t go out too hot. Maintain a consistent pace, knowing the clean and jerks are going to feel heavy!

How it should Feel: Gassy. This workout burns the lungs and legs like no other! Make sure you are good and warmed up before you start this workout. If you push this workout right, then you will be all out of breath by the end!
Front Squat (5×3)Pause Front Squat 5×3 [OPTIONAL] 5 sets of 3 Pause Front Squats 60%

* Rest as needed between sets *

*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.

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CrossFit WOD, January 27, 2022

January 27, 2022

1-27-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Hip Halo Activation
2. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position

3. Workout Prep
2 Sets
4/3 Calorie Row
4 Burpees
20 Double UndersPower Clean (5x 1)Today’s Lifting
12:00-25:00

Power Clean + Push Jerk 5×2
1 Power Clean + 1 Jerk x 4 sets @55% of 1RM
1 Power Clean + 1 Jerk x 1 set @60% of 1RM

E2MOMMetcon (AMRAP – Reps)GHOSTGhost
30:00-54:00

6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders or single unders
-Rest 1 Minute-

Scoring: Reps

TARGET SCORE
Score = total reps

Target Reps each set: 120+

STIMULUS and GOALS
How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

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CrossFit WOD, January 26, 2022

January 26, 2022

1-26-22MetconUpper Body Pull Warm-up
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

Strict Pull-Ups
6 set: 8 reps

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

Scoring: Load
Bent Over Barbell Row
4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Bent Over Barbell Row

Double DB Prone Row
4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Double DB Prone Row

Straight Arm Lat Pull Down
4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

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CrossFit WOD, January 25, 2022

January 25, 2022

1-25-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 2 Sets
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 sit pull to stand on rope
20/16 Calorie Row

3. Barbell Prep (perform after the metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position
Metcon (Time)mount everestMount Everest
15:00-24:00

15-10-5
Sandbag Cleans (100/70)
5-3-1
Rope Climbs
*Sub power cleans (135/95) if needed

Scaling option to finish near the target score:
9-7-5
Sandbag Cleans (100/70)
3-2-1
Rope Climbs
*Sub power cleans (135/95) if needed

TARGET SCORE
Target Time: sub 7 minutes

Time Cap: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!

How it should Feel: GRIPPY & GASSY! The sandbag/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!
Snatch (4×1)Today’s Lifting
30:00-60:00

Power Snatch + Snatch 4×2
1 Power Snatch + 1 Snatch x 4 sets @55-60% of 1RM Snatch

E2MOMDeadlift (10×1)Deadlift 10×1
EMOM
1 Deadlift
60-70%
Scoring: Load

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CrossFit WOD, January 24, 2022

January 24, 2022

1-24-22Warm-upWarm Up/Total Session Time
0:00-5:00

1. Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. (Perform after the bike)
3 sets
5 Tall Box Jumps
20 Alternating Jumping Lunges
10 Dumbbell Alternating Strict Press (10 reps total)
Metcon (Time)bikeBike
6:00-22:00

3 Sets
30/24 Cals Fast, 60 Sec Easy,
10/8 Cals Fast, 60 Sec Easy
*Rest 2 Min between sets.

Scoring: TimeBack Squat (Back squat tempo 3×3)TEMPO (3:2:3:1) Back Squat 3×3
3 Tempo Back Squats x 3 sets
Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top

E2MOM

**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.Metcon (AMRAP – Reps)grand canyonGrand Canyon
47:00-57:00

AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Handstand Push ups

Scaling option to finish near the target score:
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×40/25)
5 Handstand Push ups or 5 Hand release push ups

TARGET SCORE
Every 5’ of lunges = 1 rep

Target Rounds each set: 10+

Minimum Rounds before scaling: 7

STIMULUS and GOALS
How to Pace: STEADY. Ten minutes is a solid amount of time. Don’t go out too fast, but aim to maintain consistent pacing.

How it should Feel: Muscular endurance. We will be building some capacity in the strict handstand push up. Expect to feel extra upper body fatigue from the front rack lunges.

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CrossFit WOD, January 22, 2022

January 22, 2022

1-22-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1 Set
1:00 Bike (10 Damper)
15 Double KB Front Squat (Light)
15 Double KB Push Press (Light)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Alt. Leg V-Up

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
2 Bar Muscle Ups
5 GHD Sit Ups
2 Muscle Ups

Metcon (Time)echoEcho
15:00-36:00

3 Rounds
28 Wall Balls (20/14)
7 Bar Muscle Ups
-Rest 5 Minutes-
3 Rounds
21 Burpee to 6" target
7 Ring Muscle Ups

Scoring: TimeMetcon (Weight)barbell cyclingBarbell Cycling
40:00-54:00

4 Sets (1 Set every minute)
6 Power Snatches (135/95) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
8 Power Snatches (115/80) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
10 Power Snatches (95/65) (must be touch’n go/unbroken)

Scoring: Load

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CrossFit WOD, January 21, 2022

January 21, 2022

1-21-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Machine (your choice)
20 Step Back Lunge R/L
10 Box Step Up R/L
:30 Handstand Hold
10 Shoulder Taps in Handstand on wall R/L

3. Barbell Movement Prep – (Perform after the metcon)
3 sets:
5 Dumbbell Bench press (Get as heavy as possible)
20 seconds HEAVY Front rack Hold (like super duper heavy!)
5 Barbell Split Thruster (each leg)Metcon (AMRAP – Reps)OPEN 19.3Open 19.3
15:00-25:00

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Scaling option to finish near the target score:
For time
200’ Dumbbell Overhead Walking Lunge (40/25)
50 Dumbbell Box Step Ups (40/25)
30 Handstand Push ups – or Hand Release push ups
100’ Handstand Walk or 10 wall walks
Scoring: Reps

TARGET SCORE
Target Time: Do your best. This one is basically an AMRAP as almost nobody can finish in 10 minutes! If you can’t get through at least 25 strict handstand push ups, then scale accordingly.

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to hold onto the dumbbell as long as possible before setting it down, then manageable sets on strict handstand push ups!

How it should Feel: GASSY then PAIN!!! We need you to push yourself in this 10 minutes so you can barely onto your pace. If you are in the Pain Cave by minute 9, then you’ve paced it right!
Front Squat (10×3)Front Squat 10×3
3 Front Squats x 10 sets @ 81% of 1RM Front Squat

E:90
Scoring: Loadbike work (optional (Calories)Bike

5x (45 Sec Fast, 90 Sec Easy)
-Rest 2 Min-
3x (45 Sec at Faster Pace, 90 Sec Easy)
-Rest 2 Min-
45 Sec at Controlled Sprint, 90 Sec Easy

*Score: Score total calories from final 45sec controlled sprint interva

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CrossFit WOD, January 20, 2022

January 20, 2022

1-20-22Warm-up
Warm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2.
1 Set
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up

3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
b) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean and Jerk (4 sets of complex)Clean Pull + Clean + Jerk Dip + Jerk 4×4
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM

1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM

E:90
Metcon (Time)Pyramid Double Helen
15:00-40:00

Run 1,200 meters or 1500m row
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters or 1000 m row
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters or 500m row
21 kettlebell swings (53/35)
12 pull-ups

Scaling option to finish near the target score:
Run 1000 meters or 1250m row
63 kettlebell swing (35/26)
24 pull-ups or Jumping pull ups, aussie pull ups
Run 600 meters or 800m row
42 kettlebell swings (35/26)
16 pull-ups or jumping pull ups or aussie pull ups
Run 200 meters or 250m row
21 kettlebell swings (35/26)
8 pull-ups or jumping pull ups or aussie pull ups

TARGET SCORE
Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!

How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!

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CrossFit WOD, January 19, 2022

January 19, 2022

1-19-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation
2-3 Sets
300m Bike
10 PVC Overhead Squat
10 Push Up
10 Single Arm DB Overhead Squat R/L (Light-Moderate)

4. Workout Prep
1 Set (at workout pace):
2 Sets
3 Calorie Bike
2 Dumbbell Overhead Squats (at workout weight) (each arm)
2 Bench Press (at workout weight)

Metcon (Time)mockingbirdMockingbird (SemiFinals & Games)
2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Bike
Dumbbell Overhead Squats (70/50)
-Rest 1:1-
30-20-10
Calorie Bike (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)

Scoring: Time

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CrossFit WOD, January 18, 2022

January 18, 2022

1-18-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Mayhem Hip Halo Activation
2. 2 Sets:
250m Row
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight.
Metcon (Time)Kingpin
15:00-39:00

100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)

Scaling option to finish near the target score:
80 Double Unders or 120 SU
20 Thrusters (75/55)
-rest 4:00-
70 Double Unders or 100 SU
18 Thrusters (75/55)
-rest 4:00-
60 Double Unders or 80 SU
16 Thrusters (75/55)
-rest 4:00-
50 Double Unders or 70 SU
14 Thrusters (75/55)

*You must go faster on each subsequent interval than the prior interval

Scoring: Time

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!

How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.
Back Squat (5×5)Back Squat 5×5
5 Back Squats x 5 sets @ 75% of 1RM

E2MOM

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CrossFit WOD, January 17, 2022

January 17, 2022

1-17-22Warm-upWarm Up/Total Session Time
0:00-5:00

1.Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Barbell Prep (after Bike)
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)

B) 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"Metcon (Time)Bike Bike
6:00-40:00

3 Sets
5x (20/16 Cal Fast, 60 Sec Easy)
*Rest 2 Min between sets.

*Score: Record total workout time (do NOT include the rest between the sets)

Scoring: TimeSnatch (5 sets of the complex )Snatch High Pull + Power Snatch + Snatch 5×3
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 2 sets @70% of 1RM
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 3 sets @73% of 1RM

E2MOMAccessory WorkHawkeye (OPTIONAL)
5 Sets:
15/12 Calorie Row
15 Box Jumps (24"/20")
15 Deadlifts (225/155)
-rest 1:1 b/t sets-

Scoring: Time

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CrossFit WOD, January 15, 2022

January 15, 2022

1-15-22Warm-upWarm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Bike (10 Damper)
25 Single Under
3 World’s Greatest Stretch (each side)
5 Strict Pull Up
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 Squat with Single Arm Dumbbell Press (Light-Moderate)

3. Workout Prep
1 Set (at workout pace)
200m Bike Erg
15 Double Under
1 Rope Climbs
1 Overhead Squat (at workout weight)Metcon (Time)AUnt May Aunt May
15:00-45:00

2 rounds
2000m bike(resting partner must perform 75 double under prior to every switch)
12 Rope Climbs (Split)
2000m bike (resting partner must perform 75 double under prior to every switch)
17 Overhead Squats (185/125) (Split)

*Sub 1000m Row if needed for Bike

Scaling option to finish near the target score:
2 rounds
2000m bike
8 Rope Climbs (Split)
2000m bike (resting partner must perform 50 double under prior to every switch)
17 Overhead Squats (155/105) (Split)

*Sub 1000m Row if needed for Bike
TARGET SCORE
Target Time: sub 24 minutes

Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: Here’s a STEADY GRIND for you and your partner. Through the bike/double unders the intensity should high and calm down when the higher skill movements come into play. Make sure to establish a plan prior for efficient transitions on and off the bike so one partner isn’t waiting for the double unders to be completed.

How it should Feel: With the right timing and weight selected this workout will not only be GRIPPY but the LACTIC ACID will start to build heavy after the first round is complete.

Metconbarbell cyclingBarbell Cycling
50:00-59:00

3 Sets (1 Set every 3:00)
10 Power Clean and Jerks
Set 1: 135/95
Set 2: 155/105
Set 3: 185/125
*Perform all as singles (no touch’n go)

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CrossFit WOD, January 14, 2022

January 14, 2022

1-14-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Machine (your choice)
10 Wall Shoulder Opener
20 Shoulder Taps in Handstand
10 Dumbbell Suitecase Deadlifts (moderate) (each side)
5 One Arm Hang & Shrug (each side)
4 Kip to Swing, 2 Strict Pull Ups

Metcon (Time)Doc OckDoc Ock
15:00-26:00

FULL SEND FRIDAY
5 Rounds
25′ Handstand Walk or 5 wall walks
11 Deadlift (225/155)
25′ Handstand Walk or 5 wall walks
7 Bar Muscle Ups

Scaling option to finish near the target score:
5 Rounds
15′ Handstand Walk or 3 wall walks
11 Deadlift (185/125)
15′ Handstand Walk or 3 wall walks
5 Bar Muscle Ups or jumping burpee pull ups, or jumping BMU

TARGET SCORE
Target Time: 7-8 minutes

Time Cap: 11 minutes

STIMULUS and GOALS
How to Pace: STEADY pacing with smart, calculated rest stops to keep consistent round times. If you hit on all cylinders and pace perfect can finish with a bang and find that PAIN CAVE on the last round!

How it should Feel: GASSY and GRIPPY, be smart of the both bar movements to not push to the breaking point early and try to stay somewhat relaxed when inverted. Embrace the PAIN CAVE here!!
Front Squat (10 sets of 3 reps)31:00 to 46:00
Front Squat 10×3
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
E:90
Metcon (Time)Bike work Bike
50:00-60:00+

5 Sets
90 Sec Fast
90 Sec Easy
*No rest between reps or sets.

Details: The average wattage during the fast intervals should be double (2x) the easy intervals.

*SCORE: Record average watts from the slowest (least ave watts) 90sec fast interval

Scoring: Time

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CrossFit WOD, January 13, 2022

January 13, 2022

1-13-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Hip Halo Activation
2. 2 Sets
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)

3. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
3/2 Calorie Row

4. Barbell Primer – (Perform after the Metcon)
Tall Power Cleans : 2",4",6", full squat

Each repetition, you will receive the barbell a little lower for 4 total reps per set.
This is a skill work. Don’t worry about heaving loading.Metcon (Time)Green GoblinGreen Goblin
15:00-35:00

3 Sets (1 Set every 5 minutes)
50 Wall Balls (20/14)
25/20 Calorie Row

Scaling option to finish near the target score:
3 Sets (1 Set every 5 minutes)
40 Wall Balls (20/14)
20/16 Calorie Row

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Not a sprint but not a walk in the park. Ignore the burn and push to keep the high rep sets and consistent row pace. We do want to CHALLENGE ourselves to keep big sets and hold aggressive rowing [ace

How it should Feel: LACTIC ACID PARTY! Legs are getting hit from both directions with this one so stay steady and maintain good quality movement.Clean and Jerk (4×4)3 Position Cleans + Jerk (Above knee, Below Knee, 1" off floor) 4×4
1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk x 2 sets @ 73% of 1rm Clean
1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk x 2 sets @ 78% of 1rm Clean

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CrossFit WOD, January 12, 2022

January 12, 2022

1-12-22Metconbody building dayLower Body Push/Pull Warm-up
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat
6 set: 8 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift
6 set: 8 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Elevated Heel Goblet Squat
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Athletes Notes

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Elevated Heel Goblet Squat

Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Athletes Notes

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift

Back Racked Barbell Box Step-Ups
4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same across

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CrossFit WOD, January 11, 2022

January 11, 2022

1-11-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Hip Halo Activation

2. 3 Sets:
250m Row
10 Inchworms
10 Box Jumps with Step Down

3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row OR 50m Run
2 Burpee Box Jump Overs (24"/20")
Metcon (Time)no way homeNo Way Home
15:00-35:00

AMRAP 2 Minutes
12/10 Calorie Row OR 150m Run
100 Burpee Box Jump Overs (24"/20")
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.

Scaling option to finish near the target score:
AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
70 Burpee Box Jump Overs (24/20)
-Rest 1 minutes between sets-

Continue with 2 mins on/1 min off until 70 Burpee Box Jump Overs are completed. *

TARGET SCORE
Target Time: sub 14 minutes (counting the 1:00 rest each set)

Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: This workout is a SPRINT and try to recover, and by sprint we mean controlled and somewhat maintainable (around 85-90%) with a 1:00 recovery. You have to take some chances early on to finish this workout faster than the rest. 1 extra burpee each set goes along way.

How it should Feel: You are going to feel everything in this workout if you approach it right. Sure you can take the easy route and coast the row into a few burpees and drag it out….That’s crap! Sell your soul!

Back Squat (5×5)45:00-60:00
Back Squat 5×5
5 Back Squats x 5 sets @ 70% of 1RM
E2MOM

Scoring: Load

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CrossFit WOD, January 10, 2022

January 10, 2022

1-10-22Warm-upWarm Up/Total Session Time
0:00-5:00

1. Echo Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Barbell Prep (after the bike workout)
A) Burgener Warm up Snatch
B) 3x High Hang Snatch + 3x Hang Snatch + 3x SnatchMetcon (Time)BIKEBike Progression
5:00-20:00

Part 1:
2 Sets:
3 Sec Acceleration to Goal Pace
7 Sec Fast
50 Sec Easy
3 Sec Acceleration to Goal Pace
12 Sec Fast
45 Sec Easy
3 Sec Acceleration to Goal Pace
17 Sec Fast
40 Sec Easy
*Rest 2 Min between sets.

Part 2 (after full recovery):
3x 50/40 Cals Fast
*3 Min Rest between sets.Metcon (Time)spidermanSpiderman
25:00-40:00

2 Sets
3 Rounds
15 Toes to bar
3 Squat Cleans (205/135)
-Rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets
3 Rounds
12 Toes to bar
3 Squat Cleans (185/115)
-Rest 1:1 b/t sets-

Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY pacing will be the smart approach for this workout. With a strong emphasis on grip and multiple rounds/sets, we definitely don’t want to be pushed to our limits early on.

How it should Feel: GRIPPY with a CARDIO kick to it. Reps and weight are not crazy high, so this will make for a fun, non-stop effort through the multiple sets.
Snatch (3 position snatch 5 sets one complex)45:00-60:00
3 Position Snatch (High hang + Below the Knee + 1" off the floor) 5×3
1 High hang + 1 Below the Knee + 1, 1" off the floor x 2 sets @ 70%of 1RM
1 High hang + 1 Below the Knee + 1, 1" off the floor x 3 sets @ 73%of 1RM

E2MOMAccessory Work
3 Strict Ring Muscle Ups
– rest 15 seconds —
35% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

2 Strict Ring Muscle Ups
– rest 15 seconds —
30% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

1 Strict Ring Muscle Up
– rest 15 seconds —
20% of 3 minute test of your Kipping Ring Muscle Up from week one

SCALING:
###If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:

3 strict Heel Box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort chest to bar chin ups
–rest 60 seconds —

2 strict box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort ring dips
–rest 60 seconds —

1 strict box assist strict ring muscle up
– rest 15 seconds —
1 minute max effort False Grip Ring Pull-Ups

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CrossFit WOD, January 8, 2022

January 7, 2022

1-8-22Warm-upWarm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1 Set
1:00 Cardio (your Choice)
8 Single Arm Kettbell Swings (each Side) (light/moderate)
12 Alternating V Ups

3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
5 Kettlebell Swings (at workout weight)
5/4 Calorie Bike Erg
5 GHD SIt Ups
5/4 Calorie Ski
2 Sandbag Cleans (at workout weight)

MetconDaniel in the lions denDaniel in the Lion’s Den
15:00-43:00

4 rounds
7 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 15/12 Calorie Bike
Min 4: 15 GHD SIt Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 Sandbag Cleans (150/100)
Min 7: Rest 1:00

Scoring: Checkbox

Athletes Notes

TARGET SCORE
Score this one by checkmark

Target time each minute: Sub 40 seconds

Time Cap each minute: 50 secondsClean and Jerk (2-2-1-1-1-1 )Today’s Lifting
48:00-60:00

Clean & Jerk 2-2-1-1-1-1
Clean & Jerk for load:
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 80%
1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest 60-90 seconds between sets *

Scoring: Load

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CrossFit WOD, January 7, 2022

January 7, 2022

1-7-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 1 Set
1:00 Row
6 Hanging scap retractions
6 kip to swing
3 up downs (burpee without push up)
3 spiderman lunge stretch (each side)
6 goblet squats (build in weight across rounds)

3. Workout Prep
1 Set: (at workout pace)
6 Chest to Bar Pull Ups
4 Bar Facing Burpees
2 Front Squats (at workout weight)

Metcon (Time)Moses’s MustacheMoses’s Mustache
15:00-32:00

3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)

-Rest 5:00 –

For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)

Scaling option to finish near the target score:
3 Rounds for Time
9 Chest-to-Bar Pull-Ups or aussie pull ups
7 Burpees to bar
5 Front Squats (155/105)

-Rest 5:00 –

For Time:
27 Chest to Bar or pull ups or aussie pull ups
21 Burpees to bar
15 Front Squats (155/105)

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
The Stimulus for todays workout is high intensity for both sets. You will have a 5:00 rest between with a shorter workout so that means we can push the pace a little faster than normal and recover the best we can between. The First workout is "Rounds" and the second workout is "Chipper" style but with the same movements and total reps. Let’s see if we can have matching times with 2 different rep schemes.
Front Squat (10x 3)Front Squat 10×3
3 Front Squats x 10 sets @ 75% of 1RM Front Squat
E:90Metcon (Time)bike workBike
50:00-60:00+ OPTIONAL

3 Min Moderate
1 Min Easy
1 Min Fast
1 Min Easy
-15 Sec Rest-
2 Min Mod/Fast
1 Min Easy
45 Sec Fast
45 Sec Easy
-45 Sec Rest-
1 Min Fast
1 Min Easy
30 Sec Fast
30 Sec Easy
-1 Min Rest-
30 Sec Controlled Sprint
1 Min Easy
15 Sec Controlled Sprint
15 Sec Easy
-90 Sec Rest-
90 Sec Easy
-No Rest- (Reset Monitor)
30 Cal Sprint at Max Effort.

Record final 30 Cal Sprint at Max Effort time.

Scoring: Time

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CrossFit WOD, January 6, 2022

January 6, 2022

1-6-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 1 Set:
250m Row
10 Single Arm Kettlebell Step Back Lunges (light) (each side)
8 hanging scap retractions
6 kip to swing
4 strict pull ups

3. Workout Prep
1 Set: (at workout pace)
25’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
4 Toes to bar or K2E
2 Bar Muscle Ups or 3 jumping burpee pull ups
Metcon (Time)Chariots of FireChariots of Fire
15:00-37:00

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Bar Muscle Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Bar Muscle Ups
10 Toes to bar
5 Bar Muscle Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Bar Muscle Ups

SCALING
The SCALING aim is to use weight and rep counts you are able to keep intensity high with, and stick to solid form/technique through each movement!

Scaling option to finish near the target score:
50’ Double Kettlebell Front Rack Walking Lunge (35s/25s)
12 Toes to bar or K2e
6 Bar Muscle Ups or jumping burpee pull ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (35s/25s)
2 Rounds:
6 Toes to bar or K2E
3 Bar Muscle Ups or jumping burpee pull ups
6 Toes to bar or K2E
3 Bar Muscle Ups or jumping burpee pull ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lung (35s/25s)

TARGET SCORE
Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: SPRINT! These short sets are all about holding onto bigger to unbroken sets and moving with purpose!

How it should Feel: GRIPPY! This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor

Clean (4×3 hang cleans)45:00-60:00
Cleans From the Above the Knee 4×3
3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean
3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean

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CrossFit WOD, January 5, 2022

January 5, 2022

1-5-22Metcon (Distance)bike workBike or row intervals
4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))
4 Min Easy Recovery "Spin"
2 Min Mod (85 RPM)
2 Min Hard (85-95 RPM)
2 Min Harder (95 RPM)
2 Min Hardest (95-100 RPM)
5 Min Easy Recovery "Spin"
6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))
Total: 34 Min

Scoring: Meters

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CrossFit WOD, January 4, 2022

January 4, 2022

1-4-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows (OR Body Rows)

Metcon (AMRAP – Reps)david and goliathDavid and Goliath
12:00-35:00 [23 Minute Clock]

0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)

Scaling option to finish near the target score:
20 Minute Clock
0:00-3:00
Run 350m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
8:00-11:00
Run 350m
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
Run 350m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
20:00-23:00
Run 350m
Max Power Snatches (135/95)

TARGET SCORE
Score is reps each set (The run does not count for reps)

Target reps sets 1 & 4: 4+

Target reps sets 2, 3, 5 & 6: 8+

Minimum reps before scaling sets 1 & 4: 2

Minimum reps before scaling sets 2, 3, 5 & 6: 4

STIMULUS and GOALS
How to Pace: Steady! The volume will add up so aim to maintain a speed on the run you can hold throughout and not stop moving on the work after the run!

How it should Feel: CARDIO! This longer piece will be a mainly aerobic one when its all said and done!

Back Squat (5×5)weightlifting 40:00 to 60:00
Back Squat 5×5
5 Back Squats x 5 sets @ 65% of 1RM

E2mom Deadlift (4 sets of 10 reps)Deadlift 4×10
10 Deadlifts x 4 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps

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CrossFit WOD, January 3, 2022

January 3, 2022

1-3-22Warm-upWarm Up/Total Session Time
0:00-5:00
Bike:
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Barbell Prep (perform after the Bike metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Metcon (Calories)Bike workBike Progression
6:00-15:00

5x (60 Sec Fast, 30 Sec Easy)
No rest between reps or sets.
Time: 7.5 MinSnatch (6-6-4-4)20:00-30:00
Snatch Push Press + Pause Overhead Squat + Overhead Squat 6-6-4-4
3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch

E2MOMMetcon (Time)Noah’s ArkNoah’s Ark
35:00-55:00

2 Sets
25 Push ups
50 Air squats
100 Double Unders
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-

Scale to finish near the target score:
3 sets:
20 Push ups
40 Air squats
150 single unders
40 Air squats
20 Push ups
-Rest 3:00 b/t sets-

*2 Sets to be doable in 25minutes

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS
This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for
STIMULUS and GOALS
How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.

How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!
Accessory WorkMG 9 Minute EMOM [OPTIONAL] 9 minute EMOM
minute 1: 9 Arch Snap to Support
minute 2: 9 -12 Heel Box Strict Ring Dips
minute 3: 9-12 Chin Ups on rig

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CrossFit WOD, January 1, 2022

January 1, 2022

1-1-22Metcon (Time)it dont look good"It don’t look good"
15:00-36:00

7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24"/20")
-Rest 1:1 b/t Sets-

Scoring: Time

TARGET SCORE
Target Time each set: 60-75 seconds

Time Cap each set: 90 secondsMetcon (Calories)echo bikeEcho Bike
40:00-60:00+

3 Sets
90 Sec Moderate
15 Sec Sprint
-1 Min Rest-
75 Sec Fast
15 Sec Sprint
-1 Min Rest-
60 Sec Moderate
15 Sec Sprint
-1 Min Rest-
45 Sec Fast
15 Sec Sprint
-1 Min Rest-
*Rest 3 Min between sets

**SCORE = Total Calories

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CrossFit WOD, December 31, 2021

December 31, 2021

12-31-21Warm-up1. Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate
1 Rounds:
1:00 Row
25 Single Under
20 Alt. Leg V-Up
15 Banded Air Squat

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
15 Double Unders
5 Toes to Bar

Metcon (Time)who you going to call"Who you gonna call?"
15:00-29:00

FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

TARGET SCORE
Target Time: 10-12 minutes

Time Cap: 14 minutes
SCALING

Scaling option to finish near the target score:
3 Rounds
25 Wall Balls (20/14)
50 Double Unders or 100 SU
25 Toes to Bar or 25 K2E
50 Double Unders or 100 SUFront Squat (5 x 3 )Front Squat 5×3
3 Front Squats x 5 sets @ 60-70%Bench Press (4 x 5 )TEMPO Bench Press 4×5 at (4:0:3:0) Light/Moderate Weight
4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavyAccessory WorkMG Farewell 2021 (OPTIONAL)
20 minute AMRAP
20 Calorie Echo Bike
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed

Scoring: Rounds + Reps

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CrossFit WOD, December 30, 2021

December 30, 2021

12-30-21Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep
3 sets
30 seconds Kettlebell Front Rack Wall Sit Hold
30 seconds Nose to Wall
50ft Dumbbell Waiter Walk (each)
Power Snatch (2-2-2-1 )Power Snatch 2-2-2-1
2 Power Snatch x 1 sets @ 50% of 1RM Snatch
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch
EMOMBack Squat (tempo 3x 5 )TEMPO Back Squat 3×5 (4:0:3:0) LIGHT
4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavyMetcon (Time)He Slimed me "He slimed me."
40:00-60:00

AMRAP 20 Minutes
Run 1600m
Row 2000m

Scoring: Time

Athletes Notes

TARGET SCORE
Target Rounds: 1.5+

Minimum Rounds before Scaling: None

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CrossFit WOD, December 29, 2021

December 29, 2021

12-29-21Accessory WorkLower Body Push/Pull Warm-up
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat
5 set: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift
5 set: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Elevated Heel Goblet Squat
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Athletes Notes

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Elevated Heel Goblet Squat

GHD Nordic (Hamstring) Curl
4 sets: 10 reps

*Modify assistance as needed to keep quality across reps

Scoring: Load

Athletes Notes

Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to situp on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

DB Stepback Lunges
4 sets: 10 reps (each

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CrossFit WOD, December 28, 2021

December 28, 2021

12-28-21Warm-up1. Hip Halo Activation
2. 2-Sets:
1:00 Bike (10 Damper)
15 Banded Good Morning
10 Russian KB Swing (Moderate-Heavy)
10 Ring Kip to Swing
5 Strict Ring Dip (Singles)

Metcon (Time)thats a big twinkle"That’s a big Twinkie."
15:00-30:00

15 min cap

AMRAP 2 Minutes
12/10 Calorie Bike Erg
6 Sandbag Cleans (100/70)
20 Muscle Ups or BMU or burpee pull ups or burpee jumping pull ups
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –

*Sub 12/10 Calorie Row if needed
*Sub Power Clean (135/95) if needed
SCALING
The SCALING aims to help have at least 50 seconds of muscle work.

Scaling option to finish near the target score:
AMRAP 2 Minutes
12/10 Calorie Bike Erg
6 Sandbag Cleans (70/50)
12 Muscle Ups or BMU or burpee pull ups or jumping burpee pull ups

Rest 1:00 after each 2:00. Continue until 12 total muscle ups have been accumulated –

*Sub Row if needed
*Sub Power Clean (95/65) if neededPower Clean (3-3-2-2-2)Power Clean 3-3-2-2-2
3 Power Cleans x 2 sets @ 50% 1RM clean
3 Power Cleans x 3 sets @ 55% 1RM clean

E90OMClean Pull (4 x 3 )Clean Pull 4×3
3 Clean Pulls x 2 sets @ 75% of the 1RM Clean.
3 Clean Pulls x 2 sets @ 80% of the 1RM Clean.

E90 OM

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CrossFit WOD, December 27, 2021

December 27, 2021

12-27-21Warm-up0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep
3 sets:
6 Goblet Hold Lateral Lunge (each leg)
20 Banded Face Pull
10 [Bird Dog] (hold two second at the top)

3. Workout Prep (Done after the lifting)
1 Set (at workout pace):
3 Rounds
3 Overhead Squats empty bar
6 ab mat Sit Ups
3 Front Squats empty bar
3 pike Push Ups

Front Squat (4 x 5)Front Squat 4×5 TEMPO (3:3:3:0) LIGHT
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavyMetcon (Time)Ghost BustersGhostbusters
30:00-48:00

4 Rounds
8 Overhead Squats (115/80)
16 GHD Sit Ups or med ball sit ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups or HSPU

Target Time each set: sub 4 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY

How it should Feel: GASSY!

Scaling option to finish near the target score:
4 Rounds
8 Overhead Squats (95/65)
12 GHD Sit Ups or med ball sit ups
-At 10:00-
4 Rounds
8 Front Squats (95/65)
5 Handstand Push Ups or HRPU
BIKE WORK (Calories)Echo Bike

Part 1:
5 Sets:
5 Sec Gradual Acceleration to 100%
5 Sec Sprint at 100%
5 Sec Controlled Sprint at 98%
*Full recovery between sets.

Rest 3

Part 2:
4 Sets:
3 Min Fast
-2 Min Rest-
4x (45 Sec Moderate, 45 Sec Easy)
*No additional rest between reps, sets, or rounds.

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CrossFit WOD, December 24, 2021

December 24, 2021

12-24-21Metcon (Time)12 days of Christmas12 Days of Christmas
1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48"/40")
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)

SCALING
Scaling option to finish near the target score:
12 Days of Christmas
1 Rope Climb
2 Squat Clean (165/110)
3 Muscle Ups
4 Burpees
5 Deadlifts (165/110)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (20/14)
9 Box Get Over (40"/32")
10 Back Rack Lunges (185/125)
11 Push Ups
12 Thrusters (165/110)

We will give multiple options of different workout variations.

Scaling option 1
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Scaling option 2
1 Squat Snatch (135/95)
2 Bar Facing Burpee
3 Pullup
4 Toes to bar
5 Hang Power Clean (135/95)
6 Pushups
7 Wallball (20/14)
8 Kettlebell Swing (53/35)
9 Situps
10 Air Squat
11 Box Jumps (30/24)
12 Overhead Squats (135/95)

Scaling option 3
1 Burpee
2 Strict Pull Ups
3 Knees To Elbows
4 Box Jumps (24/20)
5 Kettlebell Swings (53/35)
6 AbMat Sit-ups
7 Air Squats
8 Ball Slams (50/30)
9 Wall Balls (20/14)
10 Push-ups
11 Overhead Walking Lunges (45/25)
12 Thrusters (105/75)

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CrossFit WOD, December 23, 2021

December 23, 2021

12-23-21Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep
bergner warm up clean, and back squat

Clean (5 x 3 )Clean Pull + Power Clean + Clean 5×3
1 Clean Pull + 1 Power Clean + 1 Clean x 2 sets @ 75-80% of 1RM Clean
1 Clean Pull + 1 Power Clean + 1 Clean x 3 sets @ 80-85% of 1RM Clean
E2MOM
Back Squat (5 x 5 )Back Squat 5×5
5 Back Squats x 5 sets @ 80-85% of 1RM
E2MOMMetcon (AMRAP – Reps)Christmas Vacation Christmas Vacation
40:00-56:00

4 sets:
AMRAP 3 Minutes
30/24 Calorie bike Erg (OR 300m Run)
30 Air Squats
Max Step Back Lunges (35s/20s)
-Rest 1 Minute b/t sets-

TARGET SCORE
60/54 is the rep total done BEFORE any lunges

Target Reps each set: 90/84+ (30+ lunges)

Minimum Reps before scaling each set: 70/54 (10 lunges)

option 2 to finish near the target score:
4 sets:
AMRAP 3 Minutes
24/20 Calorie bike Erg (OR 250m Run)
25 Air Squats
Max Step Back Lunges (25s/15s)
-Rest 1 Minute b/t sets-

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CrossFit WOD, December 22, 2021

December 22, 2021

12-22-21Metcon (Time)Bonus Optional Workout!

AMRAP 9 Minutes
100ft handstand walk
99 double unders
25 Wall Balls (20/14)

Bodyweight:
AMRAP 9 Minutes
100 ft Bear Crawl
99 High Knees
25 Air Squats

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CrossFit WOD, December 21, 2021

December 21, 2021

12-21-21Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1 Set
2:00 Ski or row
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
Metcon (Time)Home AloneHome Alone
12:00-27:00

5 Rounds
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24"/20")

Target Time: 9-11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS
How to pace: Steady. The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.

How it should Feel: Gassy. If you are pushing the pace here and hanging onto the dumbbell, it should feel like a lung burner!

Scaling option to finish near the target score:
5 Rounds
10 Single Arm Hang Dumbbell Clean and Jerks (35/25)
14 ab mat Sit Ups
16 Alt. Dumbbell Step ups (35/25) Clean and Jerk (5 x 2 )Clean Pull + Clean 5×2
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM

* Rest 2 minutes between sets

Scoring: LoadDeadlift (6 x 3 )Deadlift 3×6
6 Deadlifts x 3 working sets

* Move up in weight each set (Heavy)
* rest 2 minutes between sets

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CrossFit WOD, December 20, 2021

December 20, 2021

12-20-21Warm-up1. Echo Bike Prep
Echo Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Workout Prep (Done after the bike , so after the first metcon)
1 Set (at workout pace):
20 Double Unders
5 Pull-ups
20 Double Unders
5 Chest to Bar
20 Double Unders
5 BurpeesMetcon (Calories)Bike workBike "100/80 calorie for Time" Progression
6:00-38:00

Weekly Workout #1:

2x (3min moderate, 90sec rest),
1min fast

-Rest 3min-

2x (2min moderate, 60sec rest),
40sec at faster pace

Rest 3min-

2x (90sec moderate, 45sec rest),
20sec controlled sprint

-Rest 3min-

60sec at max effort

*Score: Calories from 60 Sec at Max Effort

Scoring: CaloriesMetcon (Time)SANTA CLAUSThe Santa Claus
44:00-55:00

60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders

Option 2

45 Double Unders or 120 single under
20 Pull Ups or jumping pull ups/aussie pull ups
45 Double Unders- 120 su
15 Chest to Bar – jumping C2B or Aussie
45 Double Unders -120 su
10 Burpee Pull Ups – or Burpee Jumping
45 Double Unders
15 Chest to Bar
45 Double Unders
20 Pull Ups
45 Double Unders

Target Time: sub 8 minutes

Time Cap: 11 minutes

Snatch (5×4)Snatch Pull + Snatch 5×4
2 Snatch Pulls + 2 Snatch x 2 sets @73% of 1RM
2 Snatch Pulls + 2 Snatch x 3 sets @78% of 1RM

* Rest 2 mins between sets *

Scoring: Load

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CrossFit WOD, December 18, 2021

December 18, 2021

12-18-21MetconBlitzenBlitzen

EMOM 21 Minutes
Minute 1: 20 Wall Balls (20/14)
Minute 2: 20 GHD Sit Ups
Minute 3: 200m Run

MetconBIKE workBike Progression (OPTIONAL)
Weekly Workout #2:

3 sets:
3x10sec gradual acceleration "up to" 100% max effort
-Rest until Full recovery b/t reps & sets-

Part 2:
5 sets:
90sec easy (recovery), 30sec moderate,
20sec controlled sprint, 40sec easy (standing),
20sec controlled sprint, 40sec easy (standing)
-No rest b/t reps or sets-

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CrossFit WOD, December 17, 2021

December 17, 2021

12-17-21Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through
1:00 cardio (your choice) (moderate)
10 Air squats, 5 Pike push ups
10 Hanging scap retractions, 6 kip to swing, 2 strict pull ups
5 Single arm dumbbell thrusters (each side) (light)
Metcon (Time)cupidCupid
12:00-26:00

FULL SEND FRIDAY
For Time
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP

Scoring: TimeBack Rack Lunge (5×20)Back Rack Lunges 5×20
20 Back Rack Walking Lunge Steps x 5 sets

– Work up to challenging weight
– Superset 5x max height/distance broad jumps
* Rest 2 minutes between sets *Bench Press (5×5)Bench Press 5×5
5 Bench Press x 5 sets (work up to a 5RM)

– Superset 15 push ups
* Rest 2 minutes between sets

Scoring: Load

Barbell Row (3×10)Barbell Chinese Row 3×10
10 Barbell Chinese Row x 3 sets (Work up to a max)

– Superset 12 Kipping Pull Ups
* Rest 2 minutes between sets

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CrossFit WOD, December 16, 2021

December 16, 2021

12-16-21Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement
2. Movement Prep
8 Tempo Banded Goblet Squats 33X1
10 Single Arm DB Row (each arm)
10 Glute Bridge DB Floor Press

Power Snatch (5 x 5 )Power Snatch + Overhead Squat 5×5
3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch

E2MOMPower Clean (5×3)Power Clean + Hang Clean + Clean 5×3
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean

E2MOMMetcon (Time)VixenVixen
40:00-60:00

For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)

Scaling option to finish near the target score:
For time:
50 Dumbbell Snatches (40/25)
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
5 Rope Climbs
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
50 Dumbbell Snatches (40/25)
Target Time: sub 15 minutes

Time Cap: 20 minutes
Scoring: TimeAccessory WorkMG Push/Press Workout (OPTIONAL)
MG Press/Push Workout OpenPrep & QuarterFinals

5-10-15-10-5
Strict Ring Dips
Strict Box Handstand Pushups

–rest 5 minutes —

35 Kipping Rings Dips
35 Kipping Hanstand Pushups

*Scaling Option for Workout:
5-10-15-10-5
Ring Pushups
Strict Box Handstand Pushups

–rest 5 minutes —

35 Strict Heel Box Ring Dips
20 Kipping Hanstand Pushups

Scoring: Time

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CrossFit WOD, December 15, 2021

December 15, 2021

12-15-21Metcon (Time)IRANIRAN
Bonus Optional Workout!

5 Rounds:
25 Deadlifts (155/105)
25 Sit Ups
9 Bar Muscle Ups

Bodyweight:
5 Rounds:
25 Dumbbell Deadlifts (2×50/35) OR 25 Up Downs
25 Sit Ups
9 Strict Pull Ups OR 9 Table Rows

Scoring: Time

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CrossFit WOD, December 14, 2021

December 14, 2021

12-14-21Warm-up0:00-12:00

1. Banded 7s – perform 7 reps of each movement
2. 5 Minutes Moving Through:
1:00 row (start easy and build intensity)
5 inchworms into 5 push ups
5 bench press (start with empty bar and add weight)

3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Metcon (Time)DANCERDancer
15:00-35:00

Row 500m
20 Bodyweight bench presses
Row 1000m
15 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses

Scaling option to finish near the target score:
Row 500m
20 ¾ Bodyweight bench presses
Row 1000m
15 ¾ Bodyweight bench presses
Row 2000m
10 ¾ Bodyweight bench presses

Scoring: Time

Target Time: sub 15 minutes

Time Cap: 20 minutesClean (2 pos clean (floor and hang) 5 x 2 )2 Position Clean (Floor + Hang) 5×2
1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean
1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean

E2MOMDeadlift (3 x 8 reps)Deadlift 3×8
8 Deadlifts x 3 working sets

* Move up in weight each set
* rest 2 minutes between sets

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CrossFit WOD, December 13, 2021

December 13, 2021

12-13-21Warm-up0:00-5:00
Bike
1 Set:
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Movement Prep – (Perform after the bike)
3 sets:
10 Wall sit Dumbbell Strict Press
20 Banded Pull Apart (Palms up)
5 x 1 Overhead Squat + 1 Sots Press (light)Metcon (Calories)Bike progressionBike
6:00-16:00

8 sets:
30sec fast,
45sec recovery,
No rest b/t reps or sets

Details: The cals accumulated during the 30sec fast interval should equal the same quantity of cals in the 45sec recovery interval.
Score: Total Calories
Snatch (2pos snatch (hang and floor) 5 sets of 2 reps)2 Pos Snatch (Hang+ Floor) 5×2
1 Hang Snatch + 1 Snatch x 2 sets @ 75-80% of 1RM
1 Hang Snatch + 1 Snatch x 3 sets @ 80-85% of 1RM

E2MOM
Front Squat (5×5 )Front Squat 5×5
5 Front Squats x 5 sets @ 90-95% of 1RM Clean

E2MOMMetcon (Time)RudolphRudolph
45:00-60:00

3 sets
15 Toes to Bar
10 Burpee box jump overs (24"/20")
5 Power cleans (185/125)
-1:00 Rest between sets-

3 Sets
12 Toes to Bar
8 Burpee box jump overs (24"/20")
4 Power cleans (155/105)
-Rest 1 min
Scoring: Time

Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes

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CrossFit WOD, December 11, 2021

December 11, 2021

12-11-2021Warm-up1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after lifting)
2-3 minutes Row (Easy to moderate)
-then-
2 Sets:
10 Sit Ups, 10 Alternating Leg V Ups
10 Handstand Shrugs into 2 Wall walks

3. Workout Prep
1 Set Each (at workout pace):
100m Row
5 GHD Sit Ups
10’ Handstand WalkMetcon (Time)GINGERBREAD HOUSEGingerbread House
18:00-48:00

Teams of 2
1000m Row
100 GHD Sit Ups
250’ Handstand Walk
100 GHD Sit Ups
1000m Row

*Split all reps as desired

Scoring: Time

SCALING
The SCALING aim allows for both partners to keep intensity high and maintain fast transitions without skill being the limiting factor.

Scaling option to finish near the target score:

1500m Row
150 GHD Sit Ups (split)
100 Calorie Ski
100 Toes to bar (split)
1500m Row

Target Time: sub 20 minutes

Time Cap: 30 minutes
BODY BUILDING DAY (Weight)BodyBuilding
50:00-60:00

In the remaining time do as much as you can or what you want to do the most! If you have extra time go for it all!

Ring Pushups
5 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engaged core throughout, lower into a pushup until the chest/shoulders makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.

Ring Pushups

Reverse Grip Body Row on Racked Barbell
5 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath with an under-hand (supinated) grip, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without "kipping" reps. Raise height of the bar to decrease difficulty. Feet can be placed flat on the floor to assist with ease of movement

Reverse Grip Body Row on Racked Barbell

Seated Tricep DB French Press
4 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.

Seated Tricep DB French Press

Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)

Scoring: Load

Athletes Notes

Focus: Done with athlete laying on their back on an incline bench with dumbbel

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CrossFit WOD, December 10, 2021

December 10, 2021

12-10-2021Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 1 Set
15/12 Calorie Bike (build intensity each round)
50 Single Unders
10 Goblet Squats (light)
10 Step Ups

Metcon (AMRAP – Reps)FIRESIDE ROAST AND TOASTFireside Roast and Toast FULL SEND FRIDAY
15:00-26:00

3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
– rest 1:00 between sets –

The SCALING aim should allow for at least 40 seconds of dumbbell step up and overs.

Scaling option to finish near the target score:

3 sets
AMRAP 3 Minutes
60 Double Unders
20 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (35s/25s)(20/16)

rest 1:00 between sets –

Target reps each set: 115+

Minimum reps before scaling each set: 105

Front Rack Lunge (10-8-6-4-2)Front Rack Lunges 10-8-6-4-2
Front Rack Lunges:
10,8,6,4,2

– Increase weight each set so reps are hard but doable
– Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between setsPush Press (5X5)Push Press 5×5
5 Push Press x 5 sets (work up to a 5RM)

– Superset 10x single-arm Dumbbell Press, each arm (Light weight)
* Rest 2 minutes between setsAccessory WorkMG Rope Climb/Pull Over Workout (OPTIONAL)
MG Rope Climb/Pull Over Workout

5-4-3-2-1
Rope Climbs
Pull Over On Rig
50-40-30-20-10 [in feet] Walking Overhead Dumbbell Lunge [Rx +75/50] [RX 50/35] *Switch arms 1/2 way through lunge

Scaling for Pull Overs:
Option 1: Windmill [This is a progression for the Pull Over].
Option 2: Pull-Up into Leg Lift [This is a beginner progression and the easiest scaling option.]

For example:
Round One:
5 Rope Climbs
5 Pullovers
50 foot Overhead Walking Dumbbell Lunge

Scoring: Time

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CrossFit WOD, December 9, 2021

December 9, 2021

12-9-2021Warm-up1.Banded 7s – perform 7 reps of each movement

2. Movement Prep
3 sets:
8x Single Arm Dumbbell Step Up (each leg)
10x Single Arm DB Row (each arm)
20x Deadbug (lay on back and hold kettlebells above you while performing dead bugs)

3. Workout Prep (Done after the lifting)
1 Set: (at workout pace)
1 Devils Press (at workout weight)
2 Thrusters (at workout weight)
3 Burpee Box Jump Over (at workout height)Power Snatch (5X3)Power Snatch 5×3
3 Power Snatch x 2 sets @ 70% of 1RM
3 Power Snatch x 3 sets @ 75% of 1RM

* Rest 60-90 seconds between setsBack Squat (8-8-6-6-5)Back Squat 8-8-6-6-5
8 Back Squats
8 Back Squats
6 Back Squats
6 Back Squats
5 Back Squats

* Start at 60% and work up in weight each set.
* Rest 2 minutes between setsMetcon (Time)Ugly Christmas Sweater
40:00-60:00

For time:
25 Devils Press (50s/35s)
250’ Dumbbell Walking Lunge (50s/35s)
75 Burpee Box Jump Over (24/20)
*Partition as desired

For time:
25 Devils Press (35s/25s)
250’ Dumbbell Walking Lunge (35s/25s)
75 Burpee Box Jump Over (20/16)
*Partition as desired

TARGET SCORE
Target Time: 15-17 minutes

Time Cap: 20 minutesAccessory Work7 SETS (1 SET EVERY 2:30)
2:00 MIN BIKE
15 ghd SIT UPS
AT THE 25 MIN MARK
7 MIN EMOM
5/4 MUSCLE UPS

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CrossFit WOD, December 8, 2021

December 8, 2021

12-8-2021Metcon (Time)LAOSLAOS

5 Rounds For Time:
109 Double Unders
2 Legless Rope Climbs
7 Burpee Box Get Overs (48")

Bodyweight:
5 Rounds For Time:
109 Line Hops
7 Jumping Air Squats
-then-
2 mile run

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CrossFit WOD, December 7, 2021

December 7, 2021

12-7-2021Warm-up1. Hinshaw Warm up
2. Movement Prep/Activation and Workout Prep
Run 200m Moderate
Row 250m Fast

3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Hinshaw warm up written out
Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back

Side step out and back
Side step jumping jack out and back
Sitting

Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)Metcon (Time)HOT COCOAHot Cocoa
20:00-36:00

2 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row

SCALING
The SCALING aim is for repeatable times while maintaining intensity.

Scaling option to finish near the target score:
3 Sets (1 Set every 8 Minutes)
25/20 Calorie Row
500m Run
25/20 Calorie Row

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutesCLEAN COMPLEX (5X3)HANG, BELOW KNEE, AND FLOOR3 Position Clean (hang, below knee, floor) 5×3
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean

* Rest 2 minutes between setsDEADLIFT (3 X 10)Deadlift 3×10
10 Deadlifts x 3 working sets

* Move up in weight each set
* rest 2 minutes between setsAccessory WorkMG Handstand Workout (OPTIONAL)
MG Handstand Workout

5 rounds of:
-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold [right/left = 2 reps] -100 foot Farmers Carry [75/50] [two dumbbells]

Scoring: Time

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