our workouts

STABILITY SESSION

4 Rounds For Quality:

:30 Ring Plank / or / Ring Support Hold

:30 Active Hang / or / Beat swing

2 Wall Walk / or / HS Hold/Walk Progression

:30 Double KB Front Rack Hold (heavy)

:20 Sec L Sit Hold / or / L - Sit Variation

WOD

For Time:

3000m Row

*Starting at 0:00 Every 2 Min Perform 15/10 Push Ups until 3000m has been completed!

*Cap: 20 min

*Mens Target time: Sub 16 min

*Ladies Target time: Sub 18 min

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Heavy DAY

Part 1)

Front Squat (With a 2 sec PAUSE at bottom)

5x2 @ 90-100% of 1RM Squat clean

Part 2)

Bench Press

5x5 @ 70-75% of 1RM

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WOD

*Each Round for Time:

Every 5 min for 20 min (4 Rounds)

15 Burpee over bar

10 Power Snatch 95/65

15 Toes to bar

10 Clean and Jerks 95/65

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Warm Up Workout

AMRAP 12

20 Single Leg V Ups

:20 Hollow Hold

200m Run

Partner Workout

*Teams of 2

*YGIG Style

AMRAP 20

40/30 Cal Echo Bike

20 Strict Pull Ups

20 Strict HSPU / or / seated DB Strict Press

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Heavy Day

Part 1)

Back Squat 6x3 80-85% of 1RM

Part 2)

Every 90sec for 15 min (10 Rounds)

6 Alternating Front Rack Step Back Lunges @ 40-50% of 1RM Front Squat 

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WOD

Part 1) 0:00-7:00

”CrossFit Open Workout 13.4”

AMRAP 7

3/3, 6/6, 9/9, 12/12, 15/15 etc… adding 3 reps to each movement until time expires.

Clean & Jerk 135/95

Toes To Bar

 REST 3 min from 7:00-10:00

Part 2) 10:00-13:00

Max Cal Echo Bike in 3 minutes!

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WOD

5 Rounds (Start a new round Every 5 min / / Each Round for time!)

15/12 Cal Row

15 Box Jumps / or / Step Ups 24/20”

15 Deadlifts 185/125

*Target 2:00-2:30 rounds

*Time cap should be 3 min per round to ensure you get at least 2 min of rest!

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WOD

For Time:

1200m Run (800m + 400m)

60 Russian KB Swing 53/35

30 Pull Ups

800m Run

40 Russian KB Swing 53/35

20 Pull Ups

400m Run

20 Russian KB Swing 53/35

10 Pull Ups

*Target Time: 26 min

*Time Cap: 30 min

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Part 1)

From 0:00-11:00 Perform…

AMRAP 11

9 Deadlifts 135/95

*5 Bar Facing Burpee

*20 Double Under

7 Hang Power Cleans 135/95

*5 Bar Facing Burpee

*20 Double Under

5 Push Jerks 135/95

*5 Bar Facing Burpee

*20 Double Under

Part 2)

From 11:00-17:00 Go Directly Into…

6 minutes to find a 1RM of the following complex….

1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk

*Aim to use the first 1-2 minutes of your 6 min window to rest!

*All reps of the complex must be connected together in order for it to count!

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WOD

”Barbara”

5 Rounds:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Min Rest B/T Rounds

*35 Min time cap 

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STABILITY / STRENGTH

3 Rounds for Quality:

10/10 Single leg split squat (W/ 2 DB’s)

:30 Overhead squat hold (W/ PVC)

10/10 Single leg deadlift (With 2 DB’s)

:30 Hollow hold with PVC held overhead

10/10 Single Arm shoulder press

WOD

Every 2 Min for 20 Min (10 Rounds)

6 DB Thruster 50/35

4 Burpee over DB’s

8 DB Ground to Overhead 50/35

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“Heavy Day”

Part 1)

15 min to Find a 3RM Deadlift

Part 2)

Push Jerk 6x2 @ 80% of 1RM

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WOD 

AMRAP 15

20 Wall Ball 20/14

20/15 Cal Row

40 Doubles / or / 80 Singles

*Rest 5 min

AMRAP 15

20 Alt. DB Snatch 50/35

20 Box Jumps / or / Step Ups 24/20”

20 Toes to Bar

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Part 1)

3 Rounds:

10 Weighted Box Step Ups (2x 35/25# 24/20”)

400m Run

15 Burpee Box Jump Overs 24/20”

Part 2)

For Time:

27-21-15

Back Squat 135/95

Pull Up

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WOD

”CrossFit Open Capacity Builder”

EMOM 40

1) 12/9 Cal Echo Bike

2) *Toes To Bar (You choose the reps!)

3) 15/12 Cal Row

4) 16 Alt DB Snatch 50/35#

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WOD

3 Rounds:

15 Power Clean 135/95

50 Double Unders

12 Front Squat 135/95

50 Double Unders

9 Squat Clean 135/95

50 Double Unders

*Target: 20 min (Sub 7 min rounds)

*Time Cap: 24 min

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WOD

EMOM 30

Alt. Between…

Min 1) :30 Max Reps Toes to Rings

Min 2) 12 DB Push Press 35/25

Min 3) 12 Deadlifts 205/140

CASH OUT:

EMOM 5

*Strict Pull Ups

*You choose the reps!

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11:00AM JORDAN

For Time

100 Kettlebell Swings 53/35

100 Ab Mat Sit-Ups

100 Air Squats

100 Push-Ups

12:00PM Three Wise Men (16 min)

“Jeremy”

AMRAP 4

5 Hang Squat Snatch 135/95

10 Lateral Burpee Over Bar

Rest 2 minutes, and then…

“Ben”

AMRAP 4

10 Power Cleans 135/95

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

AMRAP 4

15 Box Jump-Overs / / or Step over 24/20”

30 Wall Ball 20/14

1:00PM TUMILSON

8 rounds for time of:

Run 200 meters

11 Double Dumbbell Burpee Deadlifts (2x 50/35)

2:00PM LAURA

AMRAP 21 ***WITH A PARTNER…

30/24 Cal Row

20 Lateral Burpees over rower

10 Power Cleans 155/105

3:00PM JACK

AMRAP 20

10 Push Press 115/75

10 KB Swings 53/35 / OR / Alt. DB Snatch 50/35

10 Box Jumps / or / Box Step Ups 24/20”

4:00PM HOLLEYMAN

For Time

30 Rounds:

5 Wall ball 20/14

3 Handstand Push-ups

1 Power Clean 225/155

5:00PM RANKEL

AMRAP 20

6 Deadlifts 225/155

7 Burpee Pull-ups

10 Kettlebell swings 70/53

Run 200 meters

6:00PM RANDY

For Time:

75 Power Snatch 75/55

7:00PM OMAR

10-20-30

Thrusters 95/65

15-25-35

Bar Facing Burpees

8:00PM NATE

AMRAP 20

2 Muscle-ups

4 Handstand Push-ups / OR / Push Press 75/55

8 Kb Swings 70/53

9:00PM JERRY

For time:

Run 1 mile

Row 2K

Run 1 mile

10:00PM BURBRIDGE

AMRAP 17

78 Double-Unders

10 Wall Ball 20/14

7 Deadlifts 225/155

8 Bar Facing Burpees

10 Wall Ball 20/14

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WOD

10-9-8-7-6-5-4-3-2-1

Bench Press 115/75

Toes to Bar

Rest 5 min

10-9-8-7-6-5-4-3-2-1

Front Squat 115/75

Push Press 115/75

*10 Minute time cap for each couplet

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STRENGTH

Every 1:30 for 15 min (10 Rounds)

1 Hang Power Snatch + 1 Power Snatch @ 60% (or higher) of your 1RM Snatch. Go Heavy!!!

WOD

Benchmark Workout “Ingrid”

10 Rounds:

3 Power Snatch 135/95

3 Lateral Burpees Over Bar

*Target: 5 min

*Cap: 10 min

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