our workouts

HEAVY DAY

Part 1:

Deadlift

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

Part 2:

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

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STRENGTH:

Part 1)

E2Min for 10 min

2 Hang Power Cleans @75+% of 1RM Clean

Part 2)

5x4 Clean Shrugs with 100% of 1RM Clean

*Rest 1 Min B/T sets

WOD

RETEST from:

02/16/21

04/28/21

For time:

40/30 Echo Bike Calories

20 Bar Facing Burpees

30 Hang Power Cleans, 135/95 lbs

20 Bar Facing Burpees

40/30 Echo Bike Calories

*Target: 11 min

Cap: 15 min

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STRENGTH

Back Squat E2min for 12min (6 rounds)

3 Back Squats @ 75-80% of 1RM

WOD

EMOM 20 (5 Rounds)

Min 1) 16 Alt. DB Snatch 50/35

Min 2) 8 Burpee Box Jump Overs 24/20”

Min 3) *Pull Ups (you choose the reps, stay consistent!)

Min 4) :40 sec of Overhead Squats (you choose the load and reps)

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Part 1: STRENGTH

Shoulder Press (using your new 1RM!)

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

Part 2: STRENGTH / STABILITY

4 Rounds (For Quality)

*Ring Dip (you choose the reps!)

:10-:20 L-Sit Hold / or variation

:30 - :60 HS Hold / and or / HS Walk Practice

10/10 Seated Single Arm DB Shoulder Press

5/5 Single Arm Upside down KB Press

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WOD

5 Rounds:

10 Hang Power Snatch 95/65

30 Double Unders

15 Push Jerks 95/65

30 Double Unders

Rest 5 Min

10 Rounds:

3 Power Clean 135/95

3 Bar facing burpee

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Happy Thanksgiving!

Post Turkey Day Burner

Part 1:

AMRAP 12

10 DB Burpee Box Step Up 24/20” (2x35/20)

400m run

Rest 4 Min

Part 2:

AMRAP 12

10 Toes to Bar

20 Push Ups

30 Air Squats

Rest 4 Min

Part 3:

AMRAP 12

20/15 Cal Row

20 Alt. Back Stepping Bodyweight Lunges

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THANKSGIVING DAY MONSTER WORKOUTS

Part 1 Partner Warm Up

AMRAP 10

500m Row (split between two partners)

20 Synchro Partner shoulder taps

20 Synchro air squats

10 Synchro Burpees

Part 2 Partner WOD

Partner WOD

*Teams of 2

AMRAP 20

400m Run (run together)

20 Synchro Sit Ups

20 Burpee Pull Ups

Part 3 INDIVIDUAL WOD

EMOM 20

Alt. Between…

Min 1)10 Wall ball 20/14

Min 2) 15 Russian KB Swing 53/35

*Once you complete each movement, move directly to the echo bike for max cals until the change of the minute.

*your score for this workout is total # of cals at 20min.

*you must complete your wall balls / Russian KB swings before moving to the bike!

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STRENGTH

E2MOM 10 (5 sets)

3 Position Power Clean @ 65% of 1RM Clean

WOD

AMRAP 12

9 Toes to bar

15 Box Jump Over 24/20”

9 Double DB Hang Power Clean (2x50/35)

15 Hand Release Push Ups

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CrossFit Total

15 Min to find a 1RM Back Squat

15 Min to find a 1RM Shoulder Press

15 Min to find a 1RM Deadlift

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WOD

EMOM 40

Alt. Between…

Min 1- 12/9 Cal Echo Bike

Min 2- 20 Alt. Single Leg V Ups

Min 3- *Strict Pull Ups (You choose # of reps)

Min 4- 5 Burpees + 30 Doubles (or :20sec of DU Practice)

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The Ludwig Special

In a 3:00 window:

200m run

9 Power Snatch 60% 1RM

Max pullups

2:00 off

In a 3:00 window:

200m run

6 Power Snatch 70% 1RM

Max pullups

2:00 off

In a 3:00 window:

200m run

3 Power Snatch 80% 1RM

Max pullups

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SKILL / / Practice

EMOM 10

*Bar Muscle Ups

*Coach will review variations/ and progressions.

*Choose a progression and # of reps that best suites your goals/needs!

WOD

3 Sets: (24 Min total)

AMRAP 5

6 Burpee Box Jump Overs 24/20”

7 Double DB Snatch (2x35/25)

8 Alt. DB Box Step Ups 24/20” (2x35/25)

Rest 3 Min

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WOD

3 Rounds, Each Round For Time.

20/15 Cal Echo Bike

15 Power Clean 135/95

15 Push Jerk 135/95

15 Toes To Bar

20/15 Cal Echo Bike

REST 4 Min between rounds

*Aim for sub 5 Min round 

*7 min time cap per round!

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10 Min HIP STABILITY

WOD

50 Deadlift 185/125

50 Wall Ball 20/14

50/35 Cal Row

50 Wall Ball 20/14

50 Deadlift 185/125

CASH OUT

1 mile recovery run (easy pace)

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STRENGTH

Push Press 5x4 @ 100% of Shoulder Press 1RM

PARTNER WOD

*Teams of 2

*YGIG Style

*Aim to split work evenly

AMRAP 20

40/30 Cal Echo Bike

20 Strict Pull Ups / or / a variation

20 Strict HSPU / or / DB Shoulder Press

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APPAREL ORDERS DUE THIS WEDNESDAY!!

WOD

Every 2min for 20min (10 Rounds)

30 Doubles / or / 60 Singles

then…

Odd Minutes: 10 Power Snatches 95/65

Even Minutes: 10 Bar Facing Burpees

*Every round starts with jump rope, and on odd minutes we’ll power snatch, even minutes we’ll do bar facing burpees.

*Aim to sprint through every round so that you spend about 1 min working and 1 min resting.

*Try not to spend more than :30sec on Jump rope - scale as needed!

*Today’s stimulus can get very diluted if we “pace” every round so go FAST!

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!! LIVINGFIT APPAREL !!

ORDER HERE

PARTNER WOD

*Teams of 2

*YGIG Style

*Alternate after completing a FULL round

AMRAP 30

5 Pull Ups

10 Push Ups

15 Wall Balls 20/14

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Veterans Day Warm Up Workout:

For Time:
200 Box Step Ups 24/20”

‘Sara Wilkinson and GORUCK present the hero CrossFit workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.’

For those interested in the FULL Hero workout “Chad”… it is 1,000 Box Step Ups at 24/20” for time!

*Today we’ll be doing 200 reps for time (but, as a warm up!) to honor our Veterans, the Wilkinson family, and the Chad1000x organization.

WOD

AMRAP 20

10 Strict HSPU / or / DB Strict Press

10 Deadlifts 225/155

40 Double Unders

20/15 Cal Row

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LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)

ORDER HERE

SKILL / STABILITY

EMOM 12 (4 Rounds)

Min 1- Handstand Hold / or / Overhead KB Hold / or / Handstand Walk & Progressions

Min 2- L - Sit Hold / or / Variation

Min 3- 5/5 SLOW Tempo Single Leg Split Squat (use DB’s at your side if needed)

WOD

AMRAP 15

10 Box Jump Over 24/20”

20 Alt. DB Snatch 50/35

200m Run / or / 20 burpees

15 Pull Ups

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LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)

ORDER HERE

STRENGTH

Shoulder Press

5x2 @ 85% of 1RM (or Slightly heavier than 11/03/2021)

WOD

For Time:

30-20-10

DB Bench (2x50/35)

Push Ups

Then…

30-20-10

DB Front rack lunges (2x50/35)

DB Front Squats (2x50/35)

*Target time 15 min

*Time Cap 18 min

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