OUR WORKOUTS

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

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

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)

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

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

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!

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)

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

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!

!! 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

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

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

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

ORDER YOUR LIVINGFIT APPAREL HERE!

WOD

EMOM 28 (7 Rounds)

Alt. Between…

Min 1: 10/7 Echo Bike Cal

Min 2: 5 Power Snatch 115/80

Min 3: 12/9 Cal Row

Min 4: * Toes To Bar

*You choose number of reps!

Heavy Day

Part 1:

5x3 Squat Cleans @ 80% of 1RM

Part 2:

Take 10-15 min to build to a 1RM Push Jerk

Part 3:

5x3 Clean Pull @ 100% of 1RM Clean

Part 4:

5x5 High Hang Clean Shrug @ 100% of 1RM Clean

WOD

For Time:

4 Rounds:

6 Lateral Burpee over bar

9 Thrusters 95/65

12 Pull Ups

Then…

150 Double Unders / 300 Singles

Then…

4 Rounds:

15 Burpee Box Step Ups 24/20”

18 Wall ball 20/14

21 Russian KB Swings 53/35

WOD

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

Deadlift 185/125

Bench Press 115/80

Power Snatch 95/65

SKILL

EMOM 9 (3 Rounds)

Alt. B/T…

Min 1) Double Under

Min 2) Chest To Bar

Min 3) L Sit

*Choose a number of reps and/or a scaled variation to practice! The goal of this EMOM is to improve your technique on C2B and Jump rope -AND build your capacity on the L Sit or a L Sit Variation!

WOD

3 Rounds (Fight Gone Bad Style)

1 Min Max Reps Echo Bike Cals

1 Min Max Reps Wall Balls 20/14

1 Min Max Reps Hand Release Push Ups

1 Min Max Reps V Ups

Rest 1 Min

Heavy Day

Part 1:

Every 90 Sec for 15 Min (10 Sets)

1 Squat Clean + 1 Front Squat @ 75-80% of 1RM Clean

Part 2:

Shoulder Press

5x3 @ 80% of 1RM

WOD

”Fraser 40” Capacity Builder

EMOM 40 (10 Rounds)

Min 1- *Toes to Bar (*You choose the reps)

Min 2- 12/9 Cal Row

Min 3- 12 Box Jump 24/20” (Use a taller box if needed!)

Min 4- 20 KB Swings 53/35 / or / 20 Alt DB Snatch

*if you did last week’s Fraser 40, aim to do more T2B than what you did last time!