OUR WORKOUTS

Heavy Day

Part 1)

Back Squat 6x3 80-85% of 1RM

Part 2)

Every 90sec for 15 min (10 Rounds)

6 Alternating Front Rack Step Back Lunges @ 40-50% of 1RM Front Squat 

WOD

Part 1) 0:00-7:00

”CrossFit Open Workout 13.4”

AMRAP 7

3/3, 6/6, 9/9, 12/12, 15/15 etc… adding 3 reps to each movement until time expires.

Clean & Jerk 135/95

Toes To Bar

 REST 3 min from 7:00-10:00

Part 2) 10:00-13:00

Max Cal Echo Bike in 3 minutes!

WOD

5 Rounds (Start a new round Every 5 min / / Each Round for time!)

15/12 Cal Row

15 Box Jumps / or / Step Ups 24/20”

15 Deadlifts 185/125

*Target 2:00-2:30 rounds

*Time cap should be 3 min per round to ensure you get at least 2 min of rest!

WOD

For Time:

1200m Run (800m + 400m)

60 Russian KB Swing 53/35

30 Pull Ups

800m Run

40 Russian KB Swing 53/35

20 Pull Ups

400m Run

20 Russian KB Swing 53/35

10 Pull Ups

*Target Time: 26 min

*Time Cap: 30 min

Part 1)

From 0:00-11:00 Perform…

AMRAP 11

9 Deadlifts 135/95

*5 Bar Facing Burpee

*20 Double Under

7 Hang Power Cleans 135/95

*5 Bar Facing Burpee

*20 Double Under

5 Push Jerks 135/95

*5 Bar Facing Burpee

*20 Double Under

Part 2)

From 11:00-17:00 Go Directly Into…

6 minutes to find a 1RM of the following complex….

1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk

*Aim to use the first 1-2 minutes of your 6 min window to rest!

*All reps of the complex must be connected together in order for it to count!

WOD

”Barbara”

5 Rounds:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Min Rest B/T Rounds

*35 Min time cap 

STABILITY / STRENGTH

3 Rounds for Quality:

10/10 Single leg split squat (W/ 2 DB’s)

:30 Overhead squat hold (W/ PVC)

10/10 Single leg deadlift (With 2 DB’s)

:30 Hollow hold with PVC held overhead

10/10 Single Arm shoulder press

WOD

Every 2 Min for 20 Min (10 Rounds)

6 DB Thruster 50/35

4 Burpee over DB’s

8 DB Ground to Overhead 50/35

“Heavy Day”

Part 1)

15 min to Find a 3RM Deadlift

Part 2)

Push Jerk 6x2 @ 80% of 1RM

WOD 

AMRAP 15

20 Wall Ball 20/14

20/15 Cal Row

40 Doubles / or / 80 Singles

*Rest 5 min

AMRAP 15

20 Alt. DB Snatch 50/35

20 Box Jumps / or / Step Ups 24/20”

20 Toes to Bar

Part 1)

3 Rounds:

10 Weighted Box Step Ups (2x 35/25# 24/20”)

400m Run

15 Burpee Box Jump Overs 24/20”

Part 2)

For Time:

27-21-15

Back Squat 135/95

Pull Up

WOD

”CrossFit Open Capacity Builder”

EMOM 40

1) 12/9 Cal Echo Bike

2) *Toes To Bar (You choose the reps!)

3) 15/12 Cal Row

4) 16 Alt DB Snatch 50/35#

WOD

3 Rounds:

15 Power Clean 135/95

50 Double Unders

12 Front Squat 135/95

50 Double Unders

9 Squat Clean 135/95

50 Double Unders

*Target: 20 min (Sub 7 min rounds)

*Time Cap: 24 min

WOD

EMOM 30

Alt. Between…

Min 1) :30 Max Reps Toes to Rings

Min 2) 12 DB Push Press 35/25

Min 3) 12 Deadlifts 205/140

CASH OUT:

EMOM 5

*Strict Pull Ups

*You choose the reps!

11:00AM JORDAN

For Time

100 Kettlebell Swings 53/35

100 Ab Mat Sit-Ups

100 Air Squats

100 Push-Ups

12:00PM Three Wise Men (16 min)

“Jeremy”

AMRAP 4

5 Hang Squat Snatch 135/95

10 Lateral Burpee Over Bar

Rest 2 minutes, and then…

“Ben”

AMRAP 4

10 Power Cleans 135/95

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

AMRAP 4

15 Box Jump-Overs / / or Step over 24/20”

30 Wall Ball 20/14

1:00PM TUMILSON

8 rounds for time of:

Run 200 meters

11 Double Dumbbell Burpee Deadlifts (2x 50/35)

2:00PM LAURA

AMRAP 21 ***WITH A PARTNER…

30/24 Cal Row

20 Lateral Burpees over rower

10 Power Cleans 155/105

3:00PM JACK

AMRAP 20

10 Push Press 115/75

10 KB Swings 53/35 / OR / Alt. DB Snatch 50/35

10 Box Jumps / or / Box Step Ups 24/20”

4:00PM HOLLEYMAN

For Time

30 Rounds:

5 Wall ball 20/14

3 Handstand Push-ups

1 Power Clean 225/155

5:00PM RANKEL

AMRAP 20

6 Deadlifts 225/155

7 Burpee Pull-ups

10 Kettlebell swings 70/53

Run 200 meters

6:00PM RANDY

For Time:

75 Power Snatch 75/55

7:00PM OMAR

10-20-30

Thrusters 95/65

15-25-35

Bar Facing Burpees

8:00PM NATE

AMRAP 20

2 Muscle-ups

4 Handstand Push-ups / OR / Push Press 75/55

8 Kb Swings 70/53

9:00PM JERRY

For time:

Run 1 mile

Row 2K

Run 1 mile

10:00PM BURBRIDGE

AMRAP 17

78 Double-Unders

10 Wall Ball 20/14

7 Deadlifts 225/155

8 Bar Facing Burpees

10 Wall Ball 20/14

WOD

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

Bench Press 115/75

Toes to Bar

Rest 5 min

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

Front Squat 115/75

Push Press 115/75

*10 Minute time cap for each couplet

STRENGTH

Every 1:30 for 15 min (10 Rounds)

1 Hang Power Snatch + 1 Power Snatch @ 60% (or higher) of your 1RM Snatch. Go Heavy!!!

WOD

Benchmark Workout “Ingrid”

10 Rounds:

3 Power Snatch 135/95

3 Lateral Burpees Over Bar

*Target: 5 min

*Cap: 10 min

HEAVY DAY

PART 1:

Back Squat 

6x2 @ 85% of 1RM

PART 2:

Shoulder Press 

6x2 @ 85% of 1RM

STRENGTH

5 Min Muscle Practice / Review

EMOM 7 

Bar Muscle Ups

*you choose the reps / variation

WOD

“The Ghost”

6 Rounds:

1 Min Max Cal Row

1 Min Max Reps Burpees

1 Min Max Rep Double Under

1 Min REST

WOD

The Infamous: ”Filthy Fifty”

50 Box Jumps (24/20”)

50 Jumping Pull-Ups (Wrist 6” above bar)

50 Kettlebell Swings (53/35)

50 Walking Lunge Steps (In Place)

50 Knees-to-Elbows

50 Push Press (45/35)

50 Ab Mat Sit Ups

50 Wall Ball (20/14)

50 Burpees

50 Double-Unders / / 100 Singles

Target: 23 min

Tine Cap: 31 min

WOD

E2MOM 20

1 Hang Power Snatch + 1 Power Snatch + 1 Snatch Pull

*start at 60% of 1RM Snatch and build toward 80% of 1RM over the 10 Rounds!