OUR WORKOUTS

SKILL

Technique Review for:

Deadlift

Hang Squat Clean

Push Jerk

WOD

“Squat Clean DT”

5 rounds:

12 Deadlifts 135/95

9 Hang Squat Clean 135/95

6 Push Jerk 135/95

15 Min Time Cap

“Power Snatch NANCY”

5 Rounds:

500m/400m Row (You can run if you want!)

15 Power Snatch 95/65#

WOD

Sometimes it’s better not knowing.

WOD

“Mini Annie”

40-30-20-10

Ab Mat Sit Up

Double Unders

Directly into…

3 Rounds:

25 Wall ball 20/14#

25 Alt. DB Snatch 50/35#

Directly into…

“Mini Annie again”

40-30-20-10

Ab Mat Sit Up

Double Unders

STRENGTH

6x3 Push jerk

*Take 5 minutes to build to moderate load.

*Start at a moderate load for your first set, and incrementally increase until you finish with what feels like your 3 rep max Push Jerk.

*We’re not using percentages today for a reason. Use this session to work technique with heavy-ish loads to reinforce good form and build confidence with heavier weight.

*PS. It’s my hope that your shoulders are tired from this week’s workouts! So use your hips to send the bar up, not your shoulders!

WOD

4 Rounds:

15 Toes To Bar

12 Push jerk 115/75#

9 Bar Facing Burpee

STRENGTH (not for score)

EMOM 10 (5 rounds)

Alt. Between..

Min 1) :40 sec of strict chest to bar pull ups

Min 2) :40 sec of strict HSPU or Seated DB Shoulder Press (we will review HSPU progressions in class)

WOD

AMRAP 16

40/30 Cal Row

40 Bench Press 95/65

40 KB Swing 53/35

40 Box Jump 24/20”

STRENGTH

Every 90sec for 15 minutes (10 Rounds)

Perform…

1 Squat Clean + 1 Front Squat

*Start at a moderate load around 40-50% of your 1RM Squat Clean and build to 85% over the 10 sets.

*Experienced athletes, feel free to build faster so that this becomes more of a strength session.

*Athletes who are just starting their Olympic lifting journey, take your time and make sure the clean and squat movement feel good before adding weight. Invest your time early on good technique!

WOD

“Fran Prep”

3 Rounds:

15 Burpee Over Bar

15 Thrusters 95/65#

15 Pull Ups

12 min time cap

WOD

Tom’s Wedding Day Surprise WOD

”For Better or For Worse”

2 Rounds:

70 Thrusters 45/35# (Empty Barbell)

50 KB Swings 53/35#

30 Pull Ups

22 min time cap

Coaches note: Today’s workout is dedicated to Tom R. and Caitie who are tying the knot TODAY! Tom mentioned to me weeks ago, that he had to start his wedding day off right with a CrossFit workout! SO… Surprise Tom!! Today’s workout is dedicated to YOU and Caitie!! We couldn’t be happier for you!! CHEERS!

WOD

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

“Jerry”

For Time:

1 mile run

2k row

1 mile run

27 Min Time Cap

STRENGTH

(5 mins of prep time + 15 min of working time)

Every 90 sec for 10 rounds Complete the following complex:

1 snatch deadlift + 1 hang power snatch + 1 power snatch

Over the course of the 10 rounds, begin with a light weight and work up towards 75% of your 1RM power snatch then maintain that weight for the remainder of the session.

WOD

“Death Race”

5 rounds:

15/10 Cal Bike

10 Burpee

10 min time cap

(historically, 8 minutes has been our time cap with the assault bikes, but then echo bikes happened so we moved to a 9 min time cap then... covid happened... so we’re adding an extra minute this time around) GO HARD!

STRENGTH

Deadlift 7x1 @ 90% of 1RM

WOD

”FGB, Burpee Style”

4 rounds:

1 min max reps burpee pull ups

1 min max reps burpee box jumps 24/20”

1 min max reps Single Arm DB Devils Press 50/35#
1 min rest

HERO WOD “HAVANA”

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

WOD

“Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

AMRAP 25

150 Double Under

50 Push Ups

15 Power Clean 185/125 (use a challenging weight for you)

SCALING OPTIONS

*There are many ways we can scale this workout so that the intended stimulus is achieved!

Here are a few examples:

AMRAP 25

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

AMRAP 20

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.

STRENGTH

Back Squat

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

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

WOD

21-15-9

Wall Ball 20/14

Ball Slam 30/20

Then...

400m Run

Then...

21-15-9

Wall Ball 20/14

Ball Slam 30/20

14 min time cap

AMRAP 24

200m Run

8 Double DB Power Clean 50/35#

16 Alternating Front Rack Step Back Lunges (with DB’s) 50/35# (intended to be heavy)

8 DB Push Press 50/35#

STABILITY / Pre STRENGTH BODY ARMOR Session

2 Rounds:

1 min of crossover symmetry 90/90/press

1 min Slow tempo Ring rows

1 min plank

SKILL session:

Review Bench Press, Strict Pull-up, and seated DB press technique.

STRENGTH session: “Upper Body Pump”

EMOM 15 (5 Rounds)

Min 1- :40 sec of Bench Press @50-70% of 1RM

Min 2- :40 sec of Strict Pull Ups (or chin over bar holds)

Min 3- :40 sec of Seated DB shoulder press (moderate-heavy DB’s)

*Goal is to increase your muscle STAMINA. Keep your heart rate low, and use this session to increase upper body strength and capacity for volume!!

WOD:

For Time:

50/35 Cal Echo Bike

5 min Time Cap

STRENGTH / STABILITY

EMOM 9 (3 rounds)

Alt. Between…

Min 1- 7/7 Single Leg Split Squat (add weight as needed using DB’s at your sides)

Min 2- 14 Goblet Syle KB Cossack Squats (add weight as needed)

Min 3- 7/7 Single Leg Deadlifts (add weight as needed)

(Start with “light” weight and Increase weight as needed)

WOD

For Time:

21-15-9

Back Squat 135/95

Run 400m After each set

Then…

21-15-9

Back Squat 115/75

Row 500m/400m after each set

21 min Time Cap

STRENGTH: Deadlift

6x3 @ all sets performed at approx. 85% of 1RM

WOD

“Body Armor WOD”

For Time / For Quality:

2 Rounds:

50 Alt. Single Leg V Ups

40 Sit Ups

30 Deadbugs

20 Plank Push Ups

10 L-Sit Leg Lift Over (foam roller)

:30 Sec side plank

:30 Sec side plank

1 min Plank

STRENGTH: Shoulder Press

(Sets 1-4 are building & primer sets for sets 5-8)

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90%

*Set 5: MAX REPS @ 75%

*Set 6: MAX REPS @ 75%

*Set 7: MAX REPS @ 75%

*Set 8: MAX REPS @ 75%

WOD

As Many Reps As Possible in 14 min:

1 mile run (two 800m loops)

Then…

800m Row

Then…

In your remaining time complete…

Max Reps Double Unders or single unders

WOD

“Sweat The Weekend Away”

AMRAP 10

35/20 Cal Row

20 Burpees

AMRAP 10

30 Wall Ball’s 20/14#

30 Kb Swings 53/35#

AMRAP 10

20/15 Cal Echo Bike

30 Alt DB Snatch 50/35#

*No rest between AMRAP’s :)

2 sets:

AMRepsAP 5min

400m Run

500m/400m Row

Then in remaining time...

Max Rep Push Ups

Rest 2 Min

AMRepsAP 5min

30/20 Cal Echo Bike

30 Burpee

Then in remaining time...

Max Reps Pull Ups

Rest 2 Min

(Total Time = 28 min)