OUR WORKOUTS

Part 1)

Partner YGIG style “Warm Up Workout”

AMRAP 15

Burpee Box Jump Over 24/20”

7/5 Cal Echo Bike

*teams of 2

*YGIG (You Go, I Go - AKA one partner works, while the other rests)

*partner A does one BBJO then performs 7/5 Cal Echo Bike while partner B rests.

*when partner A finishes, Partner B will do two BBJO’s then perform 7/5 Cal Echo Bike while partner A rests.

*add one BBJO to every round.

Part 2)

15 Min rest / Set up & Movement Review for “Rowing Nancy”

Part 3)

“Rowing Nancy”

5 Rounds For Time:

400m Row

15 Overhead Squats 95/65

*Goal is to perform the overhead squat well IN the workout - scale weight accordingly! Modifying to the front squat can be a good alternative if needed.

*15min Time Cap

HERO WOD

”Viola”

AMRAP 20

Run, 400 m

11 Power Snatches, 95/65 lbs

17 Pull-ups

13 Power Cleans, 95/65 lbs

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

STRENGTH

EMOM 9

Min 1) :30 sec of strict Pull Ups

Min 2) :30 sec of strict HSPU negatives (3-5 sec slow and controlled descents)

Min 3) :30 sec of strict toes to bar (or around the worlds)

WOD

3 Rounds For Time:

20 weighted Box step ups 20/16” 50/35# (DB’s at your side)

30 Wall Balls 20/14

40/30 Cal Row

*Rest 2 minutes between rounds

28 Minute overall time cap

5-7 min target time for each round

8 min time cap per round

STRENGTH

BENCH PRESS

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WOD

40-30-20-10

Push Press 75/55

KB Swing 53/35#

WOD

Every 6 min for 30 min (5 Rounds)

20/15 Cal Echo Bike

50ft Walking Lunge 35/26# (KB’s at your side)

20 Push Ups

50ft Walking Lunge 35/26# KB’s (KB’s at your side)

STRENGTH

EMOM 10

Perform the following complex:

1 Power Clean + 1 Front Squat + 1 Push Jerk

*start at a moderate weight and build over the 10 minutes so that your last lift is your heaviest.

WOD

For time:

21 Power Cleans 95/65

200m Run

15 Front Squats 95/65

200m Run

9 Push Jerks 95/65

200m Run

21 Power Cleans 115/75

200m Run

15 Front Squats 115/75

200m Run

9 Push Jerks 115/75

200m Run

21 Power Cleans 135/95

200m Run

15 Front Squats 135/95

200m Run

9 Push Jerks 135/95

200m Run

20 min time cap

WOD

For Time:

30 Push Press 95/65# / or / HSPU

400m Run

50 Back Squats 95/65#

800m Run

50 Back Squats 95/65#

400m run

30 Push Press 95/65# / or / HSPU

WOD

AMRAP 22

Buy in: 50/35 Cal Echo Bike

10 BBJO 24/20”

20 Toes To Bar

10 BBJO 24/20”

20 Power Snatch 115/75

STRENGTH

Take 15min to find your 1RM Bench Press

*use a spotter!!

WOD

Open WOD 19.1

AMRAP 15

19 Wall Ball 20/14#

19 Cal Row

(Ladies, unfortunately there was no caloric equivalent for you all when this workout was announced in 2019 @DaveCastro)

STRENGTH

EMOM 10

Perform a 3 Position Power Clean

(Mid thigh, knee, floor)

*start light to moderate and build over the course of the 10min

*keep weight less than 80% of your 1RM clean.

*work on developing speed, technique and proper positioning with a moderate weight.

WOD

4 Rounds for time:

*Start a new round every 5 Minutes

*Target Round time is 3-4 minutes

10 Power Clean 135/95#

15/12 Cal Echo Bike

20 Pull ups

HEAVY DAY

Part 1)

Slow Tempo Back Step Lunge (barbell on back)

6x4 (2 reps per leg, alternating)

*normal tempo ascent, 4 second descent to bottom.

Part 2)

Pause Back Squats (4 second hold at bottom)

6x3 @ light/moderate weight relative to 1RM

Part 3)

Shoulder Press 

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

STRENGTH

Tempo deadlifts

6x3 @ moderate weight (relative to your 1RM)

*normal tempo ascent, 5 second descent.

WOD

4 Rounds:

200m Run

21 KB Swing 53/35#

12 Chest to bar Pull Ups

WOD

Part 1)

Death by wall balls 20/14# (SCALE weight as needed!!)

*Start at 2 reps

*Add 2 reps every minute until failure.

Time cap 15 minutes

Part 2)

When the clock hits 18:00 begin:

3 Rounds:

1 Min max reps Push Press 75/55#

1 Min max reps Ball slams 30/20#

1 Min max reps Alt. Single Leg V Ups

1 Min max reps Box jump overs 24/20”

1 Min max reps Power Snatch 75/55#

1 Min Rest

STRENGTH

4 Rounds For Quality:

7 Banded Strict Chin Ups

7 Banded Strict Pull Ups

7/7 Single Arm kneeling DB Shoulder Press

:15 sec L Sit Hold

WOD

AMRAP 16

20 Alt DB Snatch 50/35#

40 ft Walking Lunge

15 Push Ups

40ft Walking Lunge

STRENGTH

EMOM 10

Perform the following complex:

1 Deadlift

1 Hang Squat Clean

1 Front Squat

*Aim to start this EMOM at 60% of your Squat Clean 1RM (or higher)

*aim to use this weight or heavier for all 10 minutes

WOD

AMRAP 11

5 Toes to Bar

7 Squat Cleans 135/95

9 bar facing burpees

WOD

”Up Hill Both Ways”

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

STRENGTH

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WOD

3 Rounds:

20/14 Cal Echo Bike

20 Double DB box step ups 24/20” 35/20#

20 DB Push Press 35/20#

17 Min Time Cap

STABILITY

5 min Crossover Symmetry Shoulder Circuit

STRENGTH

5 Rounds

15 Banded Strict Pull Ups (Unbroken)

15 DB Bench Press (light/moderate load)

WOD

“Murph Prep”

AMRAP 18

200m Run

10 Push Ups

20 Air Squats to a target

WOD

5 rounds:

10 Pull Ups

20 Wall Ball 20/14#

10 Shoulder to Overhead 135/95

20/14 Cal Row

Stability

3 Rounds

5/5 Single Arm Bottoms Up KB Press

10 Ring Rows (SLOW)

10 90/90 Press (Crossover Sym.)

10 Snow Angels (Crossover Sym.)

WOD

*Make this workout as intense as you’d like. For those competing in the Open on Friday aim to use an intensity that won’t leave you sore or drained for Friday’s workout!

AMRAP 15

15/10 Cal Echo Bike

25ft Bodyweight Walking Lunge (add weight as needed)

15 Push Ups

25ft Bodyweight Walking Lunge (add weight as needed)