Thursday, December 7, 2017


Conditioning work for Thursday!


Apparel orders due TONIGHT! Get those done ASAP.

THURSDAY
Conditioning
Part 1
35-30-25 Reps Of:
• Calorie Row
• Hand Release Push-ups

Rest 10 Minutes

Part 2
For Time:
50 AbMat Sit-ups
12 Russian Kettlebell Swings (#70/55)
40 AbMat Sit-ups
12 Russian Kettlebell Swings
30 AbMat Sit-ups
12 Russian Kettlebell Swings
20 AbMat Sit-ups
12 Russian Kettlebell Swings
10 AbMat Sit-ups
12 Russian Kettlebell Swings

Optional Additional Work
Power Clean [Video]
Work up to a heavy 1rep Power Clean.

Wednesday, December 6, 2017


Overhead Squats and more for midweek!


Apparel orders due by Thursday night!

WEDNESDAY
Strength

Overhead Squat [Video]
Complete 7 Sets of 3 Overhead Squats @70% of 1rep.

Conditioning
5 Rounds For Total Time:
• 15 Air Squats
• 10 Hang Power Snatch (#75/55)
• Sprint 5 Turf Widths
• Rest 1 Minute

Optional Additional Work
Parallel L-Sits [Video]
Complete 8 Sets of 15 Seconds On/45 Seconds Off

Rest 2 Minutes

Battle Ropes [Video]
Complete 8 Sets of 15 Seconds On/45 Seconds Off

Overhead Squats

Tuesday, December 5, 2017


Deadlifts and more for Tuesday!


Apparel orders due by Thursday night!

TUESDAY
Strength
Deadlift [Video]
Warm-up and work up to 80-90% of your 1rep Deadlift.
Complete 5 Sets of 1 Deadlift @80-90%.

Conditioning
5 Rounds For Time:
• 9 Hang Power Cleans (#155/105)
• 15 Box Jumps (#20/14)
• 9 Airdyne Calories

Optional Additional Work
EMOM for 8 Minutes:
• Minute 1: 10 Toes to Bar
• Minute 2: 14 Burpees to Target 

Deadlifts

Monday, December 4, 2017


Overhead work and more for Monday!

MONDAY
Strength
Push Jerk [Video]
Split Jerk [Video]

Within 7 sets, build to a moderately heavy complex:
1 Push Jerk + 1 Split Jerk

Partner Conditioning
AMRAP in 20 Minutes:
Partner 1
3 Rounds Of:
• 3 Strict Pull-ups
• 6 Hand Release Push-ups
• 9 Wall Ball Shots (#30/20)

Partner 2
Row for Calories

* Partner 1 completes their 3 rounds while Partner 2 rows for max calories. Rotate. Score total rounds and calories between partners.

Optional Additional Work 
For Time:
50 Ski Erg Calories

Split Jerk

Sunday, December 3, 2017


Sunday Funday!

SUNDAY
Partner Workout
2 Rounds, with a Time Cap of 30 Minutes:
• 100 Pull-ups
• Row 600 meters or Airdyne 60 Calories
• 100 Push-ups
• Row 600 meters or Airdyne 60 Calories
• 100 Sit-ups
• Row 600 meters or Airdyne 60 Calories
• 100 Air Squats
• Row 600 meters or Airdyne 60 Calories

Saturday, December 2, 2017

Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym
31 HEROES WOD.

SATURDAY
“31 HEROES”
AMRAP in 31 Minutes:
• 8 Thrusters (#155/105)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (#45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score = Total number of reps

BEGINERS: Keep in mind ALL CrossFit workouts are scaleable, including this one. Come to the gym and we’ll determine subs as needed.

Friday, December 1, 2017


Overhead work and more for Friday!

FRIDAY
Strength
Push Press [Video]
Split Jerk [Video]
Within 7 sets, build to a moderately heavy complex:
2 Push Press + 1 Split Jerk

Conditioning
7 Rounds For Time:
• 10/8 Calorie Airdyne
• 8 Burpees
• 6 Unbroken Touch & Go Power Cleans (#145/100)

Optional Additional Work 
EMOM for 8 Minutes:
3-8 Handstand Push-ups

* 3 for Beginners, 5 for Intermediate, 8 for Advanced.

Split Jerk

Thursday, November 30, 2017


Thursday Back Squats and more!

THURSDAY
Strength
Back Squat [Video]
Warm-up and work up to 90% of your 1rep Back Squat.
Complete 5 Sets of 1 Back Squat @85-90%.

Conditioning
For Time:
50/40 Calorie Airdyne
40 Toes to Bar
30 Dumbbell Thrusters (#50/35)

Optional Additional Work
Row 27-21-15-9 Calories
Rest 1 minute in between sets

Back Squats

Wednesday, November 29, 2017


Snatch work and more for midweek!

WEDNESDAY
Strength
Snatch [Video]

Complete 7 Sets @60-70% of your max Squat Snatch of the following complex:
Pause Below the Knee + Squat Snatch + Squat Snatch

* Pause for 1-2 seconds below the knee, then go into the first Snatch, then reset to the floor and Snatch again.

Conditioning
AMRAP in 7 Minutes:
1 Power Clean (#155/105) or Power Snatch (#135/95)
30 Double Unders
2 Power Cleans or Power Snatch
30 Double Unders
3 Power Cleans or Power Snatch
30 Double Unders
… Continue ascending for 7 minutes.
Choose your lift; add 1 rep to each round. DUs remain at 30.

Optional Additional Work
5 Sets of 3 Overhead Squats @75%-85% of your 1rep.

The Snatch

Tuesday, November 28, 2017


Tuesday Cleans and more!

TUESDAY
Strength
Clean [Video]

Complete 7 Sets @60-70% of your max Squat Clean of the following complex:
Pause Below the Knee + Squat Clean + Squat Clean

* Pause for 1-2 seconds below the knee, then go into the first Clean, then reset to the floor and Clean again.

Conditioning
4 Rounds for Total Time:
• 21 Calorie Row
• 21 Burpees
• Rest 2 Minutes

Optional Additional Work
7 Sets of 2 Split Jerks @75% of your 1rep

The Clean