our workouts

WORKOUT

Part 1)

4 Rounds:

150ft Walking Lunge

400m Run

*14 Min Cap

REST / / SET UP as needed between parts

Part 2)

3 Round:

10 Strict Handstand Push Up

20 Deadlift 225/155

40/32 Cal Row

*20 Min Cap

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“Warm Up Workouts”

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 7

100ft Shuttle Run (25ft increments)

50ft Overhead or Front rack KB Walking Lunge (2x53/35)

REST 3 MIN

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 7

15/10 Hand Release Push Ups

2 Wall Walks / / Scale to 20 Shoulder Taps in High Plank

MAIN WORKOUT

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 15

3 Bar Muscle Ups / or / 6 Chest To bar

6 Power Cleans 155/105

9 Front Squats 155/105

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WORKOUT

CF OPEN WORKOUT 17.1 & 21.1

For Time

• 10 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs 24/20”

• 20 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 30 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 40 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 50 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• Time Cap: 20 minutes

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STRENGTH

Push Jerk

Set 1) 3 reps @ 65% of 1RM

Set 2) 3 reps @ 65% of 1RM

Set 3) 2 reps @ 75% of 1RM

Set 4) 2 reps @ 75% of 1RM

Set 5) 1 rep @ 85% of 1RM

Set 6) 1 rep @ 85+% of 1RM

Set 7) 1 rep @ 85+% of 1RM

WORKOUT

30-20-10

Cal Bike (21-15-9)

Push Jerk 95/65

CASH OUT

EMOM 7

*Toes to Bar

*You choose the reps!

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WORKOUT

EMOM 28 (7 Rounds)

Min 1) :30 Pull Ups / / C2B / / BMU

Min 2) *Deadlift 225/155

Min 3) 18 Wall Ball 20/14

Min 4) :30 Double Under / / Singles

*Choose your own deadlift reps to build your capacity at a heavy/moderate weight!

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STRENGTH

Part 1)

Back Squat 4x7

Set 1) 7 Reps @ 65% of 1RM

Set 2) 7 Reps @ 65% of 1RM

Set 3) 7 Reps @ 70% of 1RM

Set 4) 7 Reps @ 70% of 1RM

Part 2)

Shoulder Press 4x7

Set 1) 7 Reps @ 65% of 1RM

Set 2) 7 Reps @ 65% of 1RM

Set 3) 7 Reps @ 70% of 1RM

Set 4) 7 Reps @ 70% of 1RM

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WARM UP

2,500/2000m Row

*13 min cap!

*This should be performed at a warm up intensity!

STRENGTH

10 min to build up to a heavy clean & jerk

*This is just an opportunity to move a heavy bar and does not need to be a 1RM!

WORKOUT

CrossFit Open Workout 20.1

10 rounds for time of:
8 ground-to-overheads, 95/65lb
10 bar-facing burpees

*Ground to overheads allow for both C&J or Snatch!

Time cap: 15 minutes

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PARTNER WORKOUT

-Teams of 2

-YGIG

4 Rounds:

100ft Front Rack DB Walking Lunges (2x50/35)

50 Toes To Bar / / Toes To Something

200 Doubles / / 400 Singles

10 Sandbag Over Shoulder 150/100

20 Shuttle Runs (1 Shuttle run = 50ft)

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STRENGTH

Every 90 sec for 10 rounds (15 min)

2 Pause Back Squat (3 sec hold) below 70% of 1RM

*All Sets should be within 10% of each other!

WORKOUT

AMRAP 10 (For Quality)

5 Strict Chin Up

5 String Ring Dips

5 Strict Pull Ups

10 Hand Release Push Ups

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23’ OPEN CAPACITY BUILDER WORKOUT

EMOM 40 (10 Rounds)

Min 1) 14/11 Cal Row

Min 2) 14 Box jump over / step over 24/20”

Min 3) 7 Power Snatch 95/65

Min 4) 7 Bar Facing Burpee

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SKILL

Coach Led Clean & Jerk Technique & Drills

WORKOUT

RESTEST FROM 08.09.22

15-12-9

Squat Clean 135/95

400m Run

Into…

21-15-9

Push Jerk 135/95

400m Run

24 min cap

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CONDITIONING

50-40-30-20-10

Cal Bike (Ladies Cals 40-32-24-16-8)

*Rest 90 secs between each set

*First set should be easy and feel like a warm up

*Last set should be a sprint!

STRENGTH

Deadlift 7x1 @90-95% of 1RM

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FIRST AMRAP OF 2023

AMRAP 20

20 Double Unders / / 40 Singles

23 Cal Row

20 Double Unders / / 40 Singles

23 Wall Ball 20/14

20 Double Unders / / 40 Singles

23 Pull Ups

20 Double Unders / / 40 Singles

23 Alt. DB Snatches 50/35

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10 AM

LFCF Benchmark “death wish”

21-15-9

Hang power snatch 95/65

Lateral burpee over bar

21-15-9

Thruster

Pull Up

21-15-9

Power Clean

Push Up

11 AM

LFCF Benchmark “Death race”

5RFT

15/10 cal bike

10 burpees

12 PM

“Nancy”

5RFT

400 meter Run

15 Overhead Squats 95/65

1 PM

“Diane”

21-15-9

Deadlift 225/155

Handstand pushup

2 PM

“Annie” + “Jackie”

50-40-30-20-10

Double-Unders

Sit-Ups

Into…

1000 m Row

50 Thrusters 45/35

30 Pull Ups

3 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

4 PM

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

*12 Min Cap

5 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

6 PM

“Holleyman”

30 rounds for time:

5 Wall ball 20/14

3 Handstand pushups

1 Power clean 225/155

7 PM

AMRAP 12

50 Doubles

50ft Walking Lunge

200m Run

10 Push press 95/65

8 PM

“Linda”

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

Deadlift (1.5x BW)

Bench Press (1x BW)

Clean (.75x BW)

9 PM

Cindy EMOM 15

5 push ups

10 pull ups

15 air squats

10 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

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WORKOUT

“12 Hours of Fitness Prep”

2 Rounds For Quality:

3 Min Row

1 Min Rest

3 Min Ab Mat Sit Up

1 Min Rest

3 Min Echo Bike

1 Min Rest

3 Min Air Squat

1 Min Rest

10 Min Coach Led Yoga Cool Down

Rest up and we’ll see you on New Years Eve!!

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Capacity Builders

*Rest & Set up as needed between parts.

Part 1)

EMOM 5

Box Jump Over 24/20”

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

Part 2)

Every 90sec for 7:30 (5 rounds)

Strict HSPU / / Hs Hold / / Hs Walk

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

WORKOUT

Every 2:30 Min Begin a new interval until ALL Devils Press Have been completed :)

50ft Single Arm Overhead DB Walking 50/35 (scale to front rack IF needed)

30 Double Unders / / 60 Singles

40 Single Arm DB Devils Press 50/35

*aim to finish lunge and jump rope in less than 90 sec

*time cap is 15 min (6 intervals)

*experienced athletes should scale up the Devils press reps towards 50+ reps :)

*score today is total time

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STABILITY

AMRAP 12 For Quality

5/5 Banded ClamShell (2 sec hold)

10 Banded Glute bridge (2 sec hold)

10/10 Single Legs Split Squats 

10/10 Single Leg DB Deadlifts

5 Tempo Pause Goblet Squats (3 sec hold @ bottom)

WORKOUT

EMOM 5 for 20 Min (4 sets)

Min 1) Max Reps Thruster 95/65

Min 2) Max Cals Echo Bike

Min 3) Max Bar Facing Burpees

REST 2 MIN

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CONDITIONING

EVERY 3 MIN for 15 MIN (5 Rounds)

10+ Toes to Bar

200m Run

STRENGTH

Bench Press 8x2 @75-80% of 1RM

CASH OUT

Max Reps Strict Pull Ups in 2 min

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Part 1)

5 Rounds, Max Reps (Fight Gone Bad Style)

Min 1) Max Cal Echo Bike

Min 2) Max Cal Row

Min 3) Double Under

Min 4) Rest

Part 2)

12 Days of Christmas Workout

1 - Sandbag Over the Shoulder 150/100

2 - Single Arm Devils Press 50/35

3 - Lateral Burpee Over DB

4 - Single Arm DB Thruster 50/35

5 - Pull Ups

6 - Hand Release Push Up

7 - V Up

8 - Squat Holding Slam Ball 30/20)

9 - Alt. DB Snatch 50/35

10 - Hanging Knee Raise

11 - Med Ball Clean 30/20

12 - Ball Slams 30/20

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SNATCH DAY (REPEAT)

*From 11/30/22

WARM UP

EMOM 5

2 Reps Empty Bar 3 Position Snatch

(High thing, Knee, and Shin)

EMOM 5

3 Empty bar Snatch Push Press (Behind the neck) + 3 Overhead Pause (2 sec) Squats

WORKOUT

EMOM 20

2 Power (or Squat Snatch)

*Choose a weight you can sustain for all 40 reps

*Aim to use the same weight for whole EMOM (or within 5%)

*Ideally around 60-70& of 1RM

*For folks doing this is a second time, aim to use 5-10% heavier than last time!

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