Workouts

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WOD Archive

Friday
Weightlifting
Bench Press (Weight)
Every 4min. x 5 Rounds:
16/12 Cal Bike
10 Bench Press (50-60% of 1RM)

*Much hard than it sounds. I personally did this with 185 on the bar and it was perfect for me. Try and choose something where on round 4 and 5, it gets really hard to go unbroken. You do get a lot of rest, but your legs get a lot fatigue from the bike, so you're going to need it.

*If you're really good at the bike, I suggest doing 20/15 cals.

*You may use DB's for this as well or add an incline
Metcon
Metcon (Time)
For Time: (10min. CAP)
100 Pull-Ups
*5 DB Thrusters 50/35
EMOM until time CAP.
RX+ is 30 Muscle Ups
Thursday
Weightlifting
Power Clean (Weight)
Working on speed and efficiency again today, but getting a little heavier in weight.

3 P. Cleans EMOM x 3min.
2 P. Cleans EMOM x 3min.
1 P. Clean EMOM x 4min.

*Build whenever you like. Keep your grip and swipe through your hips on every lift on the way down. NO resting on the ground or at the hip.
Metcon
Metcon (AMRAP - Rounds)
EMOM x 16min.
Odd: 20 Wall Balls 20/14
Even: 20 American KB Swings 53/35
RX+ is 15 American Swings 70/53 AND 15 Wall Balls at 30/20lbs.

*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.
Wednesday
Metcon
Metcon (AMRAP - Rounds and Reps)
The following is all in Teams of 2. Only 1 person works at a time.

9min. AMRAP:
20 OH Walking Lunges with 55/35lb. Plate
20 TTB
RX+ is 65/45lb. (So you would have to hold a 55 and and a 10 together for men)
Metcon
Metcon (Time)
11-18min.

For Time:
"1 Mile Relay" in 200m intervals (8x200m)

* Run HARD and tag your partner!
*If your bar is not setup before part 3 starts, then start getting it ready immediately after you're done.
Metcon
Metcon (Time)
21-36min.

For Time: (15min. CAP)
21-15-9
Front Squats 135/95
Burpees Over The Bar
HSPU's
RX+ is 155/105
Tuesday
Weightlifting
Power Snatch (Weight)
Longer Barbell Warm-Up Series today...

10min. EMOM:
3 Power Snatch

Work up to about 60-70% and work on form and efficiency. We just maxed our CF Total yesterday so I do not want to see people maxing today. You may build a little as you go.

*If you're going much lighter and just working on form, you may do 5 reps instead to get a little better workout in.
Metcon
Metcon (AMRAP - Rounds and Reps)
20min. AMRAP:
7 Cal Assault Bike
7 Pull-Ups
7 Clean and Jerks 135/95
Monday
Metcon
The CrossFit Total (Total Weight)
We rarely do stuff like this so I want you to get AMPED and hit some big lifts today! You will need to know these numbers for the next strength block starting next week!

Short warm up and 15min. on each section. I know some of you are going to want a breathe a little still, so here's a little something if you have time and want to stay after:

Partners of 2:
5k Row or 3.1 Mile Bike For Time (switching every 60-90sec.)
No WOD available
No WOD available
Friday
Metcon
Metcon (AMRAP - Reps)
12min. EMOM:
Min. 1) 10 DB Floor Press 50/25s+
Min. 2) 10 Pull-Ups
A few options here:
1.) Try for strict pull-ups. As long as you never get less than 7 you're doing good.
2.) More than welcome to do whatever weight that works for you on the bench press. I will tell you though, it gets hard quick!
Metcon (AMRAP - Reps)
No Rest After Section 1;

12min. EMOM:
Min. 1) 10/8 Cal Bike
Min. 2) Max Wall Balls 20/14
Metcon (AMRAP - Reps)
No Rest After Section 2;

12min. EMOM:
Min. 1) 15 American KB Swings 70/53
Min. 2) Max Push-Ups
Thursday
Weightlifting
Metcon (Weight)
20min. OLY LIfting Window:
2 Rep Max Hang Snatch
1 Rep Max Hang Clean and Jerk

*You have 20min. to hit both lifts. Most likely the clean will take less time to hit because you will be warm, so don't worry about splitting the time. If you're new to OLY Lifting, then just concentrate on hitting sets of 3 for each movement and only going up if your form is perfect.
Score is both weights combined
Metcon
1000m Row (Time)
Max Effort 1000m Row
Now that your body is primed for some power, lets hot an old classic. You should have some old times in here for those of you who log your scores religiously. Check it out and let beat it today! ALL OUT. LET'S GO!!
Wednesday
Metcon
Metcon (AMRAP - Rounds and Reps)
"Butts and Guts Marathon"

30min. AMRAP:
10 Front Squats 155/105
10 Deadlifts 225/155
10 Toes-To-Bar
400m Run
Looking for something long and fun today. Haven't done anything like this in a while. Ideally the weights are something that almost everyone can do and share bars. If you need to scale, then find a buddy who may be around the same scaling weights.

You may take the squats out of the rack today or off the floor. Up to you. Faster off the floor obviously 😉
Tuesday
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 5 Strict Press (Climbing)
Min. 2) 5 Strict Chin-Ups (underhand)
Stict Press is coming off the floor. Do not use your damn knees unless it's the last rep and you're going to fail.

If 5 Chin-Ups is easy for you, then consider a 30X0 tempo (3 second eccentric) or shoot for 8 -10 reps there

Need to scale? Throw a band up!
Metcon
Metcon (AMRAP - Rounds and Reps)
12min. AMRAP:
10 Burpees
15 Cal Row
20 Alt. DB Snatches 50/35lb.
Monday
Metcon
Metcon (AMRAP - Reps)
0-2min.
Max Cals Assault Bike

3-5min.
Max Back Squats @40% of 1RM

6-8min.
Max American KB Swings 70/53

8-9min.
Rest

Repeat for 4 total cycles
Squats are out of the rack unless you want some extra work.. Then you can clean it.

Score is total reps and cals combined. You are essentially doing 2min. AMRAPs with a 1min. rest.
Friday
Weightlifting
Bench Press (Weight)
Every 4min. x 5 Rounds:
16/12 Cal Bike
10 Bench Press (50-60% of 1RM)

*Much hard than it sounds. I personally did this with 185 on the bar and it was perfect for me. Try and choose something where on round 4 and 5, it gets really hard to go unbroken. You do get a lot of rest, but your legs get a lot fatigue from the bike, so you're going to need it.

*If you're really good at the bike, I suggest doing 20/15 cals.

*You may use DB's for this as well or add an incline
Metcon
Metcon (Time)
For Time: (10min. CAP)
100 Pull-Ups
*5 DB Thrusters 50/35
EMOM until time CAP.
RX+ is 30 Muscle Ups
Thursday
Weightlifting
Power Clean (Weight)
Working on speed and efficiency again today, but getting a little heavier in weight.

3 P. Cleans EMOM x 3min.
2 P. Cleans EMOM x 3min.
1 P. Clean EMOM x 4min.

*Build whenever you like. Keep your grip and swipe through your hips on every lift on the way down. NO resting on the ground or at the hip.
Metcon
Metcon (AMRAP - Rounds)
EMOM x 16min.
Odd: 20 Wall Balls 20/14
Even: 20 American KB Swings 53/35
RX+ is 15 American Swings 70/53 AND 15 Wall Balls at 30/20lbs.

*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.
Wednesday
Metcon
Metcon (AMRAP - Rounds and Reps)
The following is all in Teams of 2. Only 1 person works at a time.

9min. AMRAP:
20 OH Walking Lunges with 55/35lb. Plate
20 TTB
RX+ is 65/45lb. (So you would have to hold a 55 and and a 10 together for men)
Metcon
Metcon (Time)
11-18min.

For Time:
"1 Mile Relay" in 200m intervals (8x200m)

* Run HARD and tag your partner!
*If your bar is not setup before part 3 starts, then start getting it ready immediately after you're done.
Metcon
Metcon (Time)
21-36min.

For Time: (15min. CAP)
21-15-9
Front Squats 135/95
Burpees Over The Bar
HSPU's
RX+ is 155/105
Tuesday
Weightlifting
Power Snatch (Weight)
Longer Barbell Warm-Up Series today...

10min. EMOM:
3 Power Snatch

Work up to about 60-70% and work on form and efficiency. We just maxed our CF Total yesterday so I do not want to see people maxing today. You may build a little as you go.

*If you're going much lighter and just working on form, you may do 5 reps instead to get a little better workout in.
Metcon
Metcon (AMRAP - Rounds and Reps)
20min. AMRAP:
7 Cal Assault Bike
7 Pull-Ups
7 Clean and Jerks 135/95
Monday
Metcon
The CrossFit Total (Total Weight)
We rarely do stuff like this so I want you to get AMPED and hit some big lifts today! You will need to know these numbers for the next strength block starting next week!

Short warm up and 15min. on each section. I know some of you are going to want a breathe a little still, so here's a little something if you have time and want to stay after:

Partners of 2:
5k Row or 3.1 Mile Bike For Time (switching every 60-90sec.)
No WOD available
No WOD available
Friday
Metcon
Metcon (AMRAP - Reps)
12min. EMOM:
Min. 1) 10 DB Floor Press 50/25s+
Min. 2) 10 Pull-Ups
A few options here:
1.) Try for strict pull-ups. As long as you never get less than 7 you're doing good.
2.) More than welcome to do whatever weight that works for you on the bench press. I will tell you though, it gets hard quick!
Metcon (AMRAP - Reps)
No Rest After Section 1;

12min. EMOM:
Min. 1) 10/8 Cal Bike
Min. 2) Max Wall Balls 20/14
Metcon (AMRAP - Reps)
No Rest After Section 2;

12min. EMOM:
Min. 1) 15 American KB Swings 70/53
Min. 2) Max Push-Ups