OUR WORKOUTS

Ashley & Jeff Send Off WOD!

EMOM 40

Min 1) 12/9 Cal Row

Min 2) 15 Wall Balls 20/14

Min 3) 5 Power Snatch 115/80

Min 4) 7 Burpee Pull Ups

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

2 Pause Front Squats @ 70% of 1RM (2 sec pause @ bottom)

WOD

“Fran”

21-15-9

Thruster 95/65

Pull Up

*10min Time Cap

STRENGTH

Deadlift

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

WOD

“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

SKILL / / Capacity Builder

EMOM 15 (5 Rounds)

Min 1) :10-:30 sec of Handstand Hold / or / HS Walk practice / HS progressions

Min 2) Bar Muscle Up / or / Chest to bar practice

Min 3) 50ft DB Walking Lunge (DB’s in front rack, or held at sides, or held overhead!) *And you choose your own weight!

STRENGTH (Performed after Skill)

(5 min to build to 65% of 1RM / / 15 min to complete all 9 sets!)

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

SKILL

6 Sets of:

3 Position Power Clean (mid thigh, knee, 2” below knee)

*Build over the 6 sets, working on speed and proper receiving positions!

*Start light, and aim to finish within 15-20% of EMOM weight.

WOD / / STRENGTH

E30sec For 10min (20 rounds)

1 Power Clean @ 80%+ of 1RM

WOD

AMRAP 7

7 Toes to Bar

7 DB Bench 50/35#

Rest 3 Min

AMRAP 7

10/8 Cal Row

35 Double Under

Rest 3 Min

AMRAP 7

7 Pull Up

7 Burpee Box Jump Over 24/20”

WOD

3 Rounds of Hero WOD “Loredo”

24 Air Squat

24 Push Ups

24 Walking Lunges

400m Run

into…

Hero WOD “DT”

5 Rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

into…

3 Rounds of Hero WOD “Loredo”

24 Air Squat

24 Push Ups

24 Walking Lunges

400m Run

*35min Time Cap

STRENGTH DAY

Part 1)
5 Sets of the following complex:

2 Snatches + 1 Overhead Squat (1 Sec pause @ bottom of squat)

Set 1: 65% of Snatch 1RM

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 75%

Part 2)

*if this is day 3 or more in a row for you… feel free to swap back squat out to Deadlift or Shoulder press as it will be our 3rd day in a row squatting!

Back Squat

Set 1: 5 Reps @ 65% of 1RM Back Squat

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 3 Reps @ 75%

Set 5: 3 Reps @ 80%

SKILL

15 Min / / Toes to Bar / / Bar Muscle Up / / Chest to bar REVIEW

WOD

For Time:

100/80 Cal Row

80 Wall Balls 20/14

60 Alt. DB Snatches 50/35

40 Toes To Bar

20 Burpee Box Jump overs 24/20”

10 Bar Muscle Ups / / We will review scaling options and BMU Progressions in class!!

*Target: 27 min or less!

*Cap: 32 min

WOD

(Last Performed 12/07/21)

Evert 4 Min for 16 min (4 Rounds)

15 Chest to Bar Pull ups

12 Box Jump Overs 24/20”

9 Thrusters 115/75

STRENGTH

Spend 12 minutes building to today’s heavy 1 rep Push Jerk

*Does NOT have to be a 1RM!!

WOD

3 Rounds: “Fight Gone Bad Style”

*Perform each movement for max reps!

Min 1) Hang Power Clean 135/95

Min 2) Lateral Burpee Over Bar

Min 3) Push Jerk 135/95

Min 4) Double Under

Min 5) Rest 1 Min

WOD

 “Retest From 12/14/21”

4 Rounds

15/12 Cal Echo Bike

10 Power Snatch 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bench Press 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bar Facing Burpees

*31 Min Time Cap

WOD

PARTNER AMRAP 20

*Divide the following reps between partners

*Teams of 2

*YGIG Style (only one partner works at a time)

80 Toes to Bar / or / T2B Variation

40/30 Echo Bike Cals

80 Push Ups

40/30 Echo Bike Cals

Rest 5 Min

Then…

BENCHMARK WORKOUT: “Grace”

For Time:

30 Clean & Jerks 135/95

*7 min time cap!

*Scale weight so that you finish!!

WOD

EMOM 28 (7 Rounds)

Min 1: 7 Hang Power Snatch 95/65

Min 2: *Double Under

Min 3: 7 DB Push Press 50/35

Min 4: *Strict Pull Up

*You choose the reps! (Aim for less than 30sec of work)

WOD

For Time:

21 Back Squats 155/155

400m Run

15 Back Squats 155/115

400m Run

9 Back Squats 155/115

400m Run

21 Back Squats 135/95

200m Run

15 Back Squats 135/95

200m Run

9 Back Squats 135/95

200m Run

Cap: 22 min

WOD

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

Power Clean & Jerk 95/65

Burpee Box Jump Over 24/20”

Toes to Bar

*Target 15 Min

*Cap 20 Min

WOD

2 sets:

30/24 cal row

15 front squats 115/75

30/24cal row

10 front squats 135/95

30/24 cal row

5 front squats 155/115

*Target 16min

*Cap 21min

HEAVY DAY

Part 1)

Deadlift 5x3 @ 80% of 1RM (Deadstop)

Part 2)

Bench Press 5x3 @ 80% of 1RM

CrossFit Open Workout 22.3

(Prep Day)

For time:

21 pull-ups

42 double-unders

21 thrusters (65/95 lb)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (75/115 lb)

15 bar muscle-ups

30 double-unders

15 thrusters (85/135 lB)

STABILITY

AMRAP 15 For Quality

50ft/50ft Single Arm DB Overhead Walk

10 90/90/Press on Crossover Sym.

10/10 Single Leg Split Squat (add weight if needed)

5/5 Box Step Down 24/20” (Slow tempo)

100ft Walking Lunge (body weight, slow and controlled)

WOD

(If you’re planning on performing Open Workout 22.3 on Saturday, maintain a lower intensity to keep your batteries fully charged for Saturday!)

For Time:

150/120 Cal Echo Bike

*Every 2min (starting at 0:00) perform 15 Russian KB Swings 53/35 until 150/120 Cals have been completed :)

*22min time cap

*16 min Target