6/20/18

A. Metcon

AMRAP 10 with a partner:

60 yard Sledpull (or Sledpush)

Then,

AMRAP 10 with a partner:

Farmer Carry x 60 yards

Then,

AMRAP 10 w. a partner

100 Meter Shuttle Sprint (50 Meters out, 50 meters back)

*One athlete performs a full set at a time

 

6/19/18

A. Strength

Close Grip Strict Chin-ups: 5 x 5. Rest 60s.

B. Metcon

”MJ”
For total time:
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows (135, 95)
60/50 Push-ups
500 Meter Row

L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25 Min Cap

 

6/18/18

A. Strength

1-1/4 Front Squat

3RM, Rest 2min

– Beginner: Work up to a moderate set of 5

B. Metcon

”Pavement”

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set) 15:00 Cap

 

6/16/18

Partner WOD

AMRAP 28

60 KBS (53, 35)

60 Wallballs (20,14)

800 Meter Run

L2: (45, 25) (14, 10) L1: (35, 25 Russian Swings) (10, 8)

 

6/15/18

A. Strength

1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s.

– change grip every 3 sets ie. close, medium, wide.

2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s

B. Metcon

”Quick & Dirty”

21-18-15-12-9-6-3

SDHP (75, 55)

Push Press (75, 55)

8min Cap

L3: (65, 45) L2: (55, 35) L1: (45, 25)

C. Accesory

Overhead Band Tricep Extensions: Accumulate 50 reps

Stretched plank hold: 4 x 10sec, rest 30 sec

6/14/18

A.Strength

Power Clean + Front Squat + Jerk

8 x 2 @75% of power clean, every 90s.

B. Metcon

For time:
21-15-9
C2B Pull-ups
9-7-5
Squat Cleans (155, 105)

Rx+:(185, 125)
L3: (Pull-ups) (135, 95)
L2: (Band Assisted Pull-ups) (115, 75)
L1: (Ring Rows) (95, 65)

10min cap

 

6/13/18

A. Skill

Toes to Bar

Rx: 50 reps for time.  *5 min cap

Intermediate: 3 x 10-15. Rest 90s.

Beginner: 3 x 60s Max Reps. Rest 90s.

B. Metcon

For time:

40/30 Cals Assault Bike

100 Double Unders

100 Air Squats

30/25 Cals Bike

75 Double Unders

100/75 Push Ups

20/15 Cals Assault Bike

50 Double Unders

50 Ab Mat Sit Ups

 

*30min Cap

3

 

6/12/18

A. Strength/Skill

1. Handstand Push-ups: 5 x 5-6

Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s

2.  Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

 

B. Metcon

EMOM16

Min 1: 200/175m Row

Min 2: 100′ (50L/50R) Single Arm Overhead KB Carry (*53/35)

 

C. Accessory

1. KB Hammer Curls: 3 x 10. Rest 30s.

2. Snatch width grip shrugs: 3 x 10-10-10. Rest 30s.

3.  Hollow Hold: Reverse Tabata – 8 x 10s Work/20s Rest.

 

6/11/18

A. Strength

Sumo Deadlift

1Rep Max

B. Metcon

3 Rounds
12 Thrusters (135, 95)
9 Burpee Box Jumps (30, 24)

8:00 min cap

 

6/9/18

Teams of 3

400M Run

63 Power Snatches (75/55)

63 Cals Bike

63 Wall Balls (20/14)

400 M Run

45 Power Snatches 

45 Cals Bike

45 Wall Balls

400M Run

27 Power Snatches 

27 Cals Bike

27 Wall Balls

*Teams run the 400 together.  Perform remaining movements with 1 athlete working at a time.

 

6/8/18

A. Strength

Superset

1) Floor Press

9 x 3 @60-65% of 1RM

– change grip every 3 sets: close, medium, wide

2) Strict Pull-up

9 x 3

Options

– Rx+ Chest to Bar

– L2 Band Assisted

– L1 Ring Rows x max reps, no more than 5

B. Metcon

EMOM 5:

8 Burpees + 10 KBS (53, 35)

Rest 2:00

EMOM 5:

35 Double Unders + 1 Rope Climbs

 

 

 

 

 

6/7/18

A. Strength

Power Clean + Front Squat + Jerk

8 x 2 @70%, every 60s

B. Metcon

AMRAP 10

10 Deadlifts (225, 155)

200 Meter Run

L3: (185, 125) L2: (155, 105) L1: (135, 95)

6/6/18

A. Skill

Gymnastics Skill Work

-Toes to Bar

4 x 60s of Practice or Volume Accumulation. Rest 60s.

-Handstand Hold or Walking

4 x 60s of Practice of Distance Accumulation. Rest 60s.

B. Metcon

5 Rounds

40s Work/20s Rest:

-Unilateral Farmer Carry (switch after 20s)

-Hollow Rocks

-Double Unders

-Assault Bike

6/5/18

A. Strength

Floor Press

1 Rep Max

B. Metcon

4 RFT:

21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps (24/20)

C. Accessory Strength

Banded Pull Aparts

6 x 10-15 reps

6/4/18

A. Strength

Box Front Squat: 2RM. Rest 2:00
– Use a 13-15” Box (or a height that allows you to just break parallel

B. Metcon

4 Rounds
Dble KB Fr Rack lunges x 20 Reps (total) (53/35)
RKBS x 20 Reps (88/53)
DB (or KB) serratus crunch x 20 Reps

*Rest 2:00 after each completed round. Scale loading as needed

*While the workout is being done for time, do not sacrifice the quality of each movement

 

6/2/18

Partner WOD

AMRAP18

3 Power Cleans (135, 95)

6 Burpees

9 Air Squats

100 Meter Run

6/1/18

A. Strength

Speed Push Press: 5 x 3 @75-80%, every 60s.

B. Metcon

30-20-10

DB Alternating DB Snatch (50/35)

Wallballs (20/14)

Then, 800m run

Then,

9-15-21

T2B

*3 Wall Climbs after each set of T2B

L2: (14, 10) (Knee Lifts) (3 Half-Wall Climbs)

L1: (Alt. DB Snatch Light) (Abmat Sit-ups) (20 Shoulder Taps after each set of T2B)

*20:00 Cap

5/31/18

A. Strength

Box Squat (wide stance)

6 x 3 @68-70% of your Back Squat, every 60s. – Use a 13-15” Box.

B. Metcon

For total time:

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders

 

L3: (185, 125) (53, 35) (75-50-25 DU’s)

L2: (155, 105) (45, 25) (40-30-20 DU’s)

L1: (135, 95) (35, 25) (50-50-50 Single Unders)

18:00 Cap (includes rest)

5/30/18

A. Skill

1) Toes to Bar: 4 x 60s of Practice or Volume Accumulation. Rest 60s.
2) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

B. Metcon

EMOM 24
Minute 1: 50′ Overhead KB Carry
Minute 2: 20 Wall Balls (20/14)
Minute 3: 10/8 Cals Bike
Minute 4: 12 Alt. Weighted Step-ups
Minute 5: 12 Single Arm DB Press (6 ea.)
Minute 6: 100M Run

 

5/29/18

A. Strength

1) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.

2) Hang Power Cleans @80%: 4 x 3. Rest 90s.

B. Metcon

Every 1:00 x 10 Rds
Row 200/200 Meters
*Score = Slowest Split

C. Core

3 Rounds

20sec work:20sec rest

Hollow Rock

Russian Twist

Flutter Kicks

 

 

5/26/18

*check out the you tube links below by clicking on the year and see how the games athletes did it in 2015 and again in 2016

Murph

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

All with a Weight Vest (20/14 lb)

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

**scaling options will include lowering the volume of push ups,  pull ups,  and air squats as well as running modifications    Everyone can do this.

 In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as “Memorial Day Murph.”

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

5/25/18

A. Strength

Push Press

6 x 3 @70-75%, every 60s.
– Reset on each rep

B. Metcon

For time with a partner:

100 RKBS (70/53)

100 Wallballs (20, 14)

500 Meter Row

400 Meter Run

100 Box Jumps (24/20)

100 Power Snatches (75/55)

500 Meter Row

400 Meter Run

 

 

5/24/18

A. Strength

Box Squat  (wide stance)

8 x 3 @60-65% of your Back Squat, every 60s.
– Use a 13-15” Box.

B. Metcon

“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)
30 Lateral Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*20:00 Cap

 

5/23/18

A. Metcon

30 Minutes:
1. Sledpush (or Weighted Step-Up for 60s)  x 100 ft.
2. Farmer Carry x 100 Ft.
3. Turkish Get-up x 2 each.
4. Bike (or Row or Jog) x 60s

Rest as needed

*No score

B. Accessory

100-150 Banded Leg Curls

75-100 Banded Pull Aparts

5/22/18

A. Strength

Close Grip Floor Press

5 x 5, add weight each set. Rest 90s.

Barbell Curls

3 x 10, same weight.  Rest 60s.

B. Metcon

2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run

22min cap

 

5/21/18

A. Strength

Back Squat

1 Rep Max

B. Metcon

3 RFT:
15 Calorie Row
12 Clean & Jerk (115/75)

9 OHS (115, 75)
200m Run

Adv: (135/95)

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)

*15:00 Cap

5/19/18

<Get Up, Get, Get, Get Down

Teams of 2

1 partner completes 1 round of 10 cals and 10 burpees, then other partner does a round and so on…

10 Rounds

12/9 Cals Assault Bike

10 Burpees

then, 1 partner completes 1 round of 10 step overs and 10 cal row, then other partner does a round and so on….

10 Rounds

12/9 Cal Row

10 *Box Step Over 20″ (hold 50# sandbag)

40min Time Cap

*both feet must hit the top of the box.

*scaling options: hold lighter KB in lieu of 50# sandbag

5/18/18

A. Strength 

1) Close Grip Bench Press

-5 x 5 @50%, every 60s.

2) Single arm DB or KB Rows

-3 x 10 ea. Rest 30s.

B. Metcon

800M Run then,

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

Pull Ups

Push Ups

Air Squats

then, 800M Run

Advanced – 20/14# vest

*20min Cap

A. Strength

8 x 3 @55-60%, every 60s. – Use a 13-15” Box.

B. Metcon

”Nor’easter”

AMRAP 15

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Advanced:(135, 95)

5/16/18

A. Skill

Gymnastics Skill Work

3 Rounds:

10sec L Sit Hold

10sec Ring Support

10sec Alternating Pistols

*30sec Rest between movements

Advanced

3 Rounds:

3 Muscle Ups

4 HSPU

8 Pistols

24 Double Unders

B. Metcon

For 25 Minutes:

1.) Sled Push or Sled Pull x 50 yds, or Alternating Weighted Step Ups x 20, rest 60sec

2.) Single Arm Farmers Carry x 50 yds ea, rest 60sec

3.) Double DB or KB Rows x 10, rest 60sec

*no score

 

 

5/15/18

A. Strength

1) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s.

2) Dips: 4 x 8-10. Rest 45s.

B. Metcon

For time:
30-20-10
Overhead Squats (95, 65)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower

*22min Cap

L3: (75, 55)
L2: (65, 35) (35, 25)
L1: (35, 25 Goblet Squat) (35, 25 Russian KBS)

 

BOOTCAMP CLASS 8-9AM

A) Lower-body Strength Circuit
3 Rounds:
8 Single Leg RDLs each. Rest 30s.
8 KB Split Squats each. Rest 30s.
15-20s RKC Plank. Rest 30s.

B) Conditioning
Baseline #1
4 Rounds of 30s work/30s rest:
1a) Air Squats
1b) Mountain Climbers
1c) Rowing for Calories
1d) Single Unders
1e) DB Push Press (light)
*Score = total Reps.

C) Accessory
3 Rounds of:
15 Banded Leg Curls each
10 Banded Pull-throughs

 

 

5/14/18

A. Strength 

Deadlift

Work up to a challenging set of Touch n Go Deadlifts for 5.

This does not need to be a max

B. Metcon

“Freshmen”
For time:
45 Power Cleans (115, 75)
45 Thrusters (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*7:00 Cap

C. Core

15s work:15s rest

3 rounds:

Ring Plank Hold

Hollow Rocks

Tuck Ups

 

 

 

5/12/18

Teams of 3

0:00-10:00
Max Calorie Row
12:00-22:00
Max Rounds of:
21 Lateral Burpees
21 Hang Power Cleans (135, 95)
21 T2B
24:00-34:00
Max Calorie Row

 

5/11/18

A. Strength

1) Speed Close Grip Bench Press

5 x 5 @50-60%, every 30s.

2)  Banded pulldowns

5 x 10, Rest 30s.

B. Metcon

“Jack”

AMRAP 20
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

C. Extra Credit

AMRAP 6
10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Push Downs

5/10/18

A. Skill

1) Back Squat

1-second pause at the bottom

5 x 4 @65-70%, every 60s.

2) Seated Dynamic Box Jumps

5 Jumps, every 60s x 3 sets.

B. Metcon

”Icebreaker”
AMRAP 7
4 Squat Cleans (185, 125)
40 Double Unders

5/9/18

A. Skill

3 Rounds
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk

B. Metcon

5 Rounds
Run 400 Meters
20 Ground to OH (45, 25)
12 Burpees to plate

*22min cap

C. Extra Credit

AMRAP 3:
Max Distance Farmer Carry, UB (heavy)
AMRAP 3:
Max Distance Double KB OH Carry (light)

 

5/8/18

A. Strength

1) Strict C2B Chin-ups

4 x 5-8  (Rest 60sec)
Advanced: Side to Side Pull-ups

2) DB Single Arm Bench Press

4 x 6-8 each. (Rest 60sec)
neutral grip

B. Metcon

EMOM 20
Minute 1: 40s Max KB Snatch (53, 35) (20s each arm)
Minute 2: 40s Max Goblet Squats (53, 35)
Minute 3: 40s Max Barbell Rows (135, 95)
Minute 4: 40s Max SDHP (53, 35)
Minute 5: 60s of Single Unders or 60s Bike

 

5/7/18

A. Strength

Box Squat – 3 Rep Max

(Regular Stance High Box-Use at 15-18” Box)

Rest 2:00 between sets

B. Metcon

“Blue Steel”
21-15-9
Deadlifts (225, 155)
Wallballs (20, 14)
HSPU

 

5/5/18

Partner WOD

AMRAP 30
20 Pull-ups
40 KBS (53, 35)
40 Walking Single Arm OH KB Lunges (53, 35)
800 Meter Run

 

5/4/18

A. Strength

1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk  x  5

@75%, every 60s.

B. Metcon

Grace
For time:
30 Clean + Jerks (135, 95)

C. Accessory 

Superset

1) KB 1-1/4 Tricep Extensions: 3 x 10-12. Rest 30s.
2) KB Hammer Curls: 3 x 10-12. Rest 30s.

Then,
3) Side Plank: 3 x 10-15s each. Rest 60s.

 

5/3/18

A. Strength

1.) Back Squat (1 sec pause at the bottom)

5 x 5 @ 55-65%

(60sec rest)

2) Seated Box Jumps x 15 Jumps

work up to a challenging height

(Rest as needed)

3) Front Rack Reverse Lunges

4 x 6 ea. leg

(Rest 90s)

B. Metcon

4 Rounds

50 Ft. Front Rack KB Carry (53/35)

10 T2B

5 ea. Single Leg Deadlifts

 

5/2/18

A. Metcon

Partner WOD

For time:

2k Row
100 Wallballs (20/14)
1k Row
100 Wallballs
2k Row

 

5/1/18

A. Strength

Bench Press

Establish 1 Rep Max

B. Metcon

AMRAP 10

2/1 Rope Climbs

6/3 Ring Muscle-ups

200 Meter Run

*Scaling options will include Ring Rows for Rope Climbs and Rings Dips or Push Ups for Ring Muscle Ups

4/30/18

A. Strength

Sumo Deadlift

Establish a 1 Rep Max

B. Metcon 

For Time:

18-15-12-9

Bar Facing Burpees

12-9-6-3

Deadlifts (155/105)

9-6-3-1

Hang Power Clean (155/105)

*12min cap

C. Accessory

5 Rounds

20s Bike

10 reverse crunches

30 sec rest

 

4/28/18

Teams of 3

100-80-60-40-20

Power Snatch (75, 55)
Wallballs (20, 14)
Calories on the Rower

*40min cap

4/27/18

A. Strength

Clean & Jerk Complex

(1 Hang Power Clean > 1 Push Jerk > 1 Split Jerk) x 5 sets  @70% +/-

B. Metcon 

5 Rounds

30s work/30s Rest:

1) Russian KBS 70/53
2) Bike
3) Hollow rocks
4) Sandbag ground to over the shoulder 50#
5) Box Jump Overs  24/20

*Score = no score today

C. Accessory

Accumulate 50 push ups

5 min cap

4/26/18

A. Strength

Back Squat

5 x 5 @ 50-60%, every 60s.

1 sec pause at the bottom

B. Metcon

”Fran”

21-15-9

Thrusters (95/65)

Pull Ups

4/25/18

A. Strength

Unilateral Farmer Carry

(Lighter KB in Front Rack + Heavier KB by your side)

8 Minutes x Max 50 Meter Trips

B. Metcon

Max Distance Run in 24:00
*Substitute Max Distance Row or Bike in 24 Minutes

C. Accessory

Accumulate:
75-100 banded leg curls
75-100 banded push downs

4/24/18

A. Strength

Push Press

1 Rep Max (Rest 2min between sets)

B. Metcon

5 Rounds

Every 4:00:

7 Burpee Pull-ups

15 T2B

20 Bent over Rows

30 Double Unders

*Score = fastest split

Choose your KB or DB Weight for Bent over Rows

Advanced: (5/3 Burpee Ring Muscle-ups)

 

4/23/18

A. Strength

Front Squat Wave

3-2-1-3-2-1

Rest 2:00 after each set

*The wave should be something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
*This does NOT need to be a max, but should be based off of feel.

B. Metcon

“The Chief”
AMRAP 3  (5 Rounds)
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute

Repeat for a total of 5 cycles
*Score = Lowest AMRAP score.

 

4/21/18

“Fight Gone Bad”

3 Rounds of:
60s of Wallballs (20, 14)
60s of Sumo deadlift high-pull (75, 55)
60s of Box Jumps (20)
60s of Push-press (75, 55)
60s of Row (Calories)
60s Rest

4/20/18

A. Strength

1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
– Adv: 10/8 Legless
– Int: 10/8 w. legs
– Beginner: Technique + 3-4 Half Climbs
– Newbie: 5 x 8-10 Inverted or Ring Rows
2) Handstand Push-ups: 4 x 5-6. Rest 60s.
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
3) Supinated Grip BB Rows: 3 x 10. Rest 30s.
4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

B. Metcon

Overhead KB Carry max distance in 5:00
(53s, 35s)
*Single arm. Favor your weaker arm.

4/19/18

A. Strength

1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
– Last set should be around 85-90% of 1RM.

2) Seated Box Jumps: 20-25 Total Jumps. Rest 60s.

3) Squat Cleans: Warm-up to work weight performing singles. Rest 60s.

B. Metcon

4 Rounds
20s Max Squat Cleans (155, 105)
Rest 2:00

4/18/18

A. Skill

Pull Up Practice

1-Strict Pull Ups (2 min)

2-Kipping Pull Ups (2 min)

3-Butterfly Pull Ups (2 min)

4-Strict Chest to Bar (2 min)

4-Kipping Chest to Bar (2 min)

5-Butterfly Chest to Bar (2 min)

B. Metcon

For time:
800 Meter Run
50 Pull-ups
50 Air Squats
150 Double Unders
50 Air Squats
50 Bent over Rows (45/35)
800 Meter Run

*25:00 Cap

 

4/17/18

A. Strength

1) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
2) Double DB Bent-over Rows: 4 x 10. Rest 30s.
3) Banded Pulldowns: 4 x 12-15. Rest 30s.

B. Metcon

Partner WOD

AMRAP 18

250 Meter Row
10 Burpees over the Rower
*One athlete completes a full round at a time

C. Accessory Work

1) DB Kickbacks: 3 x 12-15. Rest 30s.
2) Zottaman Curls: 3 x 10-12. Rest 30s.

4/16/18

A. Strength

1) Power Snatch Cluster

Build to a heavy set of 1.1.1 (10s). Rest 2:00
– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.
– Take 7-8 total sets and build in weight
– Intermediate: Stick with a moderate weight for all sets
– Beginner: Light weight power snatches x 3 reps per set.

2) Touch and Go Power Snatch

3 x 3

Drop your loading from the cluster finish set and focus on cycling sets at max effort. Rest 60s.

B. Metcon

“Isabel”
30 Power Snatches (135, 95)

Weight scaling options: (115, 75) (95, 65) (75, 55)

*There will be a 7 min time cap

 

4/14/18

Partner WOD

Teams of 2

AMRAP 11:
1 Rope Climb
3 Power Cleans (135, 95)
15 Wallballs (20, 14)

Rest 2:00

AMRAP 11:
1 Rope Climb
8 Hang Power Cleans (135, 95)
15 Wallballs

Rest 2:00

AMRAP 11:
12 Box Jumps (24, 20)
9 Barbell Rows (135, 95)
15 Wallballs

*One person completes a full round at a time

Rx+:(Legless Rope Climbs)
Scaling Options: 10 Ring Rows or 8 Band Assisted Pull-ups

4/13/18

A. Strength

1.) Speed Close Grip Bench Press

3 x 3 @50%, every 60sec

2.) Close Grip Bench Press

3 x 3 @ moderately heavy weight (increase ea set optional), rest 2min

B. Metcon

EMOM 20
Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)
Minute 2: 15 KBS (53, 35)
Minute 3: 40 Double Unders
Minute 4: 15 T2B
Minute 5: 15 Ground to Overhead with (50# Sandbag / 25# Plate)

B. Accessory work

3 x 15 (rest 60-90s)

Rollback tricep extensions

4/12/18

A. Strength

1)Front Squat

3 x 3 @80%, every 60s.

2)Sumo Deadlift (wide stance)

3 x 3 @80%, every 60s.

B. Metcon

“Batwings”

For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*9 min cap

4/11/18

A. Strength

Snatch

For 15 min we will be working on squat snatch.  Perform 2-3 reps every 90sec at a moderate weight.

B. Metcon

Every 3:00 x 7 Rounds:
Row x 60s for Distance
Unilateral KB Carry x 60s

*Score = total distance on the Rower

 

4/10/18

A. Strength

Push Press

6 x 3 @70% of 1 Rep Max

B. Metcon

“Cyndi”

AMRAP20

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

4/9/18

A. Strength

Box Squats

8 x 3 @70% of 1 Rep Max

B. Metcon

In 7 Minutes:

400 Meter Run Buy In

Remaining time: Max Bear Complex (135, 95)

-The Bear Complex will be 1 Squat Clean Thruster + 1 Back Squat Thruster

Score = total reps.

C. Core 

30 sec work / 15 sec rest

3 Rounds

V Ups

Weighted Russian Twists

Ab Mat Sit Ups

 

4/7/18

METCON

In Teams of 4:

EMOM24

Min1: Max Wallballs (20/14)

Min2: Max 50m Shuttle Runs

Min3: Max KBS (53/35)

Min4: Max Burpee Pull-Ups (Scale-Burpees only)

 

All 4 athletes working.  Rotate stations after 60secs.

Score = total reps completed

 

Rest 2:00

 

Same Team of 4: 

AMRAP10

50m Carry Relay:

Front Rack Carry (53/35)

Farmers Carry (53/35)

 

One athlete works at a time.  Completes 50m then next athlete goes.

*Score = total reps + points

(5 for each 50m interval)

 

4/6/18

A. Strength

Speed Bench Press: 9 x 3 @50%, every 60s.

Change Grip every 3 sets ie. close, medium, and wide grip.

 

B. Metcon

“Johnny Cash”
4 Rounds for Time
15 T2B
15 Hang Power Cleans (115, 75)
15 Push Press (115, 75)
15 Box Jumps (24, 20)
15 Overhead Squats (115, 75)

(Advanced – 135/95)

(21:00 Time Cap)

4/5/18

A. Strength

1.)  Front Squat: 4 x 3 @75%, every 60s.
2.)  Sumo Deadlift 4 x 3 @75%, every 60s

B. Metcon

Every 4:00 x 3 Rounds:
15 Calorie Bike
15 Deadlifts (225, 155)
*Score = fastest split

 

4/4/18

A. Skill

DB Snatch

DB Thrusters

B. Metcon

AMRAP 30
Row 500 Meters
Run 400 Meters
18 Alt. DB Snatch(50, 30)
12 DB Thrusters (50, 30)

C. Accessory

100 Banded Rows

3 x 10 Alt DB Curls

4/3/18

A. Strength

1a) JM Barbell Presses

4 x 10

1b) 1-Arm KB Row w. a pause (2 count):

4 x 10 ea

*Use one weight for all sets.

B. Metcon

For time (Minus 2 minutes of total rest):
100 Double Unders
50 Push-ups
50 Abmat Sit-ups
Rest 60s
75 Double Unders
50 Walking Goblet Lunges (53, 35)
50 SDHP (53, 35)
Rest 60s
50 Double Unders
50 Pull-ups
50 Hollow Rocks

 

4/2/18

A. Strength

Deadlift against a band

8 sets

Work to a heavy 1.  Rest 2:00 min between sets.

B. Metcon

AMRAP8

2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans

Add 2 reps each round.  Score = total reps completed

3/31/18

Partner WOD

“Girls Gone Wild”

Teams of 2:

1 Mile Run,
Then
“Karen”
150 Wallballs (20/14)
“Isabel”
30 Power Snatches (135/95)
“Grace”
30 Clean and Jerks (135/95)
Then,
1 Mile Run

All reps included the run is split between two partners

3/30/18

A. Strength

Walking Lunges with Dumbells

4 x 20

B. Metcon

AMRAP6

2 min:

8 KBS  70/44

35 Double Unders (50 singles)

1 min: Rest

After the first 6min amrap, Rest 3 min, then

AMRAP6

2 min:

8 Strict Ring Dips

35 Double Unders (50 singles)

1 min: Rest

Score is total Rounds and Reps from both 6min AMRAPs

C. Shoulder Accessory

Resistance Band High Row

3 x 25

 

3/29/18

A. Midline 

Banded Hollow Pull Downs

3 x 8  rest 60sec

Banded Lat Pull Downs

3 x 8  rest 60sec

B. Metcon

30-25-20

Wall Ball Shots  20/14

Cal Row

Toes to Bar

 

 

3/28/18

A. Strength

Sumo Deadlift w/ band resistance

5 x 3

B. Metcon 

5 Rounds

Min 1 – 15/12 Cals Bike

Min 2 – Burpees

Min 3 – Rest

Score is total no. of burpees

 

3/27/18

A. Strength 

1 Clean + 2 Jerks

5 sets

B. Metcon 

4 Rounds 

50 Double Unders

10 HSPU

10 Power Cleans  155/105

 

3/26/18

A. Strength

Weighted Box Step Ups

4 x 8 (Each Leg)

B. Metcon

AMRAP15

15/12 Cal Row

5 Strict Pull Ups

10 Push Ups

15 Air Squats

 

 

3/24/18

Teams of 3 

4 Rounds

150 Double Unders

60 KBS  (53/35)

45 GHD Sit Ups

30 Burpees

3 Rope Climbs

1 team mate works at a time.  split reps evenly.

 

*scale GHD sit ups with Dragonflys.

*scale rope climbs with Prone rope climbs 2:1 or Ring Rows 4:1

3/23/18

18.5

AMRAP7

3 Thrusters (100/65)

3 C2B Pull Ups

6 Thrusters

6 C2B Pull Ups…..

Continue increasing by 3 reps until 7 minutes is up

 

3/22/18

A.  Row

12 Min Row

*focus on mechanics, smooth and efficient with a very low stroke per minute pace

B.  5 Rounds

50’L/50’R  Single-Arm Farmers Carry  70/53

8 RKBS 70/53

8 Burpees

C.  Mobility (10 min)

Quad Stretch Lying Down – 30 sec ea leg

Upward Dog Stretch – 30 sec

Couch Stretch – 30 sec ea leg

Wall Saddle Stretch – 30 sec

Kneeling Adductor Stretch – 30 sec ea leg

Knee to Chest – 30 sec each leg

Piriformis Stretch – 30 sec ea leg

Banded Distraction Shoulder Stretch – 30 sec ea arm

Resistance Band Lat Stretch – 30 sec ea arm

Calf Stretch – 30 sec ea leg

 

 

3/21/18

A. Strength

Snatch Balance

4 x 3

B. Partner WOD

60 Cals Bike

50 Wall Balls (20/14)

20 Hang Power Cleans (135/95)

20 STO  (135/95)

50 Wall Balls

60 C2B Pull Ups

 

3/20/18

A. Strength

Bench Press

4 x 5

B. Midline

2 Rounds

:30 sec work / :30 sec rest

Russian twists

Tuck Ups

Flutter kicks

Sit Ups

C. Metcon

100-80-60-40

Double Unders

30-25-20-10

KBS  53/35

20-15-10-5

T2B

 

3/19/18

A. Strength 

Elevated Leg Bulgarian Split Squats

3 x 8 each leg

B. Metcon

AMRAP14

12/9 Cal Row

10 Thrusters 95/65

8 Burpee Box Jump Overs  24/20

 

 

3/17/18

Partner WOD

30-20-10

KBS 53/35

Sit Ups

30-20-10

Wall Balls 20/14

Push Ups

30-20-10

Cal Row

Pull Ups (Ring Rows)

30-20-10

Goblet Squat

OH Plate Lunges 45/25

 

*Partner A completes the KBS while Partner B completes the sit ups.   Then switch.  After both have completed the 30 reps, then complete 20 reps and 10.   Then move to the next couplet.

 

3/16/18

Open Workout 18.4

watch live at 8PM.  games.crossfit.com

 

3/15/18

A. Midline

:30 sec work / :30 sec rest

2 Rounds

Superman Hold

Hollow Rock

Russian Twists (25/15# plate)

Straight Arm Plank Hold

 

B. Metcon

2 Rounds

Min 1: 50′ sled push

Min 2: 15/12 Cals Bike

Min 3: 100′ Farmers Carry (70/53)

Min 4: 15/12 Cals Bike

-Rest 2 Min-

2 Rounds

Min 1: 30 sec Straight arm Plank hold

Min 2: 15/12 Cals Rower

Min 3: 30 sec Burpees over Rower

Min 4: 15/12 Cals Rower

*Bike and rower – if necessary lower the number of cals that you can complete in 40 sec

 

3/14/18

5:15am class is cancelled.

9:00am is on, we will confirm in the morning.

A. Strength 

Seated DB Press

4 x 8

B. Metcon

5 Rounds

12 Cal Row

9 Deadlift (135/95)

6 HP Cleans (135/95)

3 STO  (135/95)

 

3/13/18

Closed due to winter storm

3/12/18

A. Strength

Back Squat

2 Rounds

7-5-3 @ 75%

B. Metcon

4 Rounds

:30 sec work / :30 sec rest

Burpees

GHD Sit Ups

RKBS (88/53)

Bike

DB Thrusters  (50/35)

 

3/10/18

Partner WOD

50-40-30-20-10

Cals on Bike

Sandbag over Shoulder 50#

Single Arm DB Press (50/35)

/

 

3/9/18

Open Workout 18.3

3/8/18

A. Metcon

250M Row

Rest 1 Min

500M Row

Rest 1 Min

1,000M Row

Rest 1 Min

500M Row

Rest 1 Min

250M Row

 

B. Core Strength

3 x 25

Banded Ab Pull Downs

3/7/18

A. Metcon

Teams of 2

AMRAP20

Partner 1: 3 Rounds “Cyndi”

5 Ring Rows

10 Push Ups

15 Air Squats

Partner 2: Max Cals Assault Bike

After Partner 1 finishes 3 rds, rotate and continue for 20 min.

*credit CFMayhem

 

 

 

3/6/18

A. Strength

Glute bridges

4 x 8

B. Metcon

100 Double Unders

then,

4 Rounds

14 Box Jumps 24/20

12 Wall Balls 20/14

8 Deadlifts 225/155

then,

100 Double Unders

3/5/18

There is no 5:15am class, but we will be open the rest of the day starting with class at 9am.

A. Strength 

Strict Press

3-3-3-3-3

B. Metcon 

21-15-12-9

Cal Row

Pull Ups

KBS  70/44

C. Midline extra work

2 Rounds

30sec work / 30sec rest:

Hollow Rock

Banded trunk twist L

Banded trunk twist R

Plank hold

 

 

 

3/2/18

Open Workout 18.2

 

3/1/18

A. Midline

3 Rounds

work 20 sec/rest 10 sec

Plank hold

Hollow rock

Tuck Ups

B. Metcon

4 Rounds

work 40 sec/rest 20 sec

Row

Double Unders

Bike

RKBS  53/35

C. Extra work

Hang Cleans

4 x 4

 

 

2/28/18

A. Strength

Seated DB Press

5 x 5

B. Metcon

AMRAP9

9 Burpees facing over Bar

9 SDLHP

9 Push Press

Adv-135/95, Rx-115/75, Int-95/65

 

2/27/18

A. Strength

5 Bench Press > 5 Bent Over Rows

4 sets

B. Metcon

4 Rounds

15 Wall Balls 20/14

15 Box Jumps  24/20

15/12 Cals Bike

Rest 2 min between rounds

2/26/18

A. Strength

Front Squat

5 x 4 @ 75%

 

B. Metcon

3 Rounds

50 Double Unders

10 OHS  135/95

-Rest 5mins-

3 Rounds

10 HSPU

10 L Pull Ups

 

2/24/18

4 Rounds

200m Run (together)

50 Box Jumps 24/20

200m Run

50 Deadlifts 135/95

200m Run

50 Goblet Squats 53/35

2/23/18

Open Workout 18.1

watch the announcement live at 8PM on games.crossfit.com

 

2/22/18

A. Strength

Turkish Get Ups

3 Sets x 4L/4R

 

B. Row Conditioning

10 Rounds

200m Row

-Rest 1 Min between rounds-

2/21/18

A. Strength

Push Press

5, 5, 5, 5

B. Metcon

Every 2 mins (14 mins):

15/12 Cals Bike

10 RKBS 88/70

 

2/20/18

A. Strength

Hang Snatch

5 x 3

B. Metcon

AMRAP15

100 Double Unders

15 Power Snatches  75/55

15 Bar Facing Burpees

 

2/19/18

A. Strength

Back Squat

5 x 4 @ 80%

B. Metcon

For Time:

30 Cal Row

30 C2B

30 Thrusters

30 C2B

30 Cal Row

(Adv- 115/80, Rx- 95/65, Int- 75/55)

 

2/17/18

Teams of 3 

1 works at a time

5 Rounds

30 HP Cleans  (135/95)

30 Ground to Shoulder (50# sandbag)

30 T2B

30 Cals Bike

 

2/16/18

A. Strength

Deadlift

5-5-5-5-5

B. Metcon

AMRAP18

21/15 Cal Row

12 Lateral Burpees over Rower

10 Left Arm OH Walking Lunges

10 Right Arm OH Walking Lunges

DB Weight: Adv-65/45, Rx-50/35, Int-40/25

*Modify DB with 45/25 lb plate

 

2/15/18

A. Strength

OHS

5-5-5-5

B. Metcon

AMRAP7

3  Sq Snatches (135/95)

40 Double Unders

C. Midline

Hip Extensions

3 x 10

 

2/14/18

All you need is Love

Partner Workout

For Time:

100 Box Jumps 24/20

100m Farmers Carry

100 Pull Ups

100m Farmers Carry

100 GHD Sit Ups

100M Farmers Carry

8 Rope Climbs

 

 

2/13/18

A. Strength

Push Press

7, 5, 3, 2

B. Metcon

AMRAP6

12/10 Cals Bike

6 C&J  (Adv- 155/105, Rx- 135/95, Int- 115/65)

-Rest 6 Min-

AMRAP6

12 Burpees

6 KBS (70/53)

 

2/12/18

The 2018 CrossFit Open is almost here.  It all starts Thursday February 22nd when CrossFit HQ will announce the first Open workout, 18.1, at 8PM (you can watch live on games.crossfit.com).  You have until the following Monday to submit your scores.  Remember as we’ve said, signing up for the Open is optional, but it’s a great way to test your fitness!!!  Either way, Salt Shack will be doing the Open workouts every Friday during classes.  If you haven’t signed up yet and you still want to, visit games.crossfit.com.   

Like last year, we will have a big kickoff on Friday February 23rth with Friday Night Lights starting at 5:30PM.  We will also light it up the last week of the open with Friday Night Lights for 18.5 (March 23rd).  If you can’t make it to those then the class times will still be an option for you to complete the workouts.      

 

A. Strength

(1 Sq Clean > 3 Front Squat) x 4 sets

B. Metcon

4 Rounds

21 Cal Row

15 Wall Balls  20/14

12 Alternating DB Snatches  50/35

9 T2B

 

 

2/10/18

Parter WOD

100 Cal Row

200 Double Unders

100 Deadlifts  185/125

200 Double Unders

100 Wall Balls  20/14

200 Double Unders

100 Cal Row

 

*Single Unders 1:1 Doubles

2/9/18

A. Strength

DB Tricep Extensions x 8 > Ring Dips x 8

4 Sets

B. Metcon

Every 3 min (5 Rounds)

10 Single-Arm (5L/5R) DB Thrusters  50/35

10 Box Jumps  24/20

10 C2B

 

2/8/18

A. Strength

BB Bent Over Row

4 x 8

 

B. Metcon

50 Air Squats

15 Cals Bike

50 Sit Ups

15 Cals Bike

50 KBS  53/35

15 Cals Bike

50 Sit Ups

15 Cals Bike

50 Air Squats

 

 

2/7/18

A. Strength

Split Jerk (from behind neck)

4, 4, 4, 4

B. Metcon

18-15-12-9

Power Clean  135/95

Bar Facing Burpees

 

2/6/18

A. Strength

Superset x 4

Bench Press x 5  > Push Ups x 5

B. Metcon

AMRAP9

5 Bar Muscle Ups

10 OH Plate Lunge 45/25

45 Double Unders

*Modify BMU with C2B (or Pull Up) x 2 

 

2/5/18

A. Strength

Back Squat @ 75%

(7-5-3) x 2

B. Metcon

For Time:

50 Cal Row

40 Box Jump Overs  24/20

30 Deadlift  135/95

20 Ring Dips

30 Deadlift  135/95

40 Box Jump Overs  24/20

50 Cal Row

 

2/3/18

Partner WOD

60-40-30-20

Cal Row

Wall Balls  20/14

DB Snatches  50/35

Knees to Elbow

 

2/2/18

A. Metcon

4 Rounds

Min1 – 15 GHD Sit Ups

Min2 – 100’ Single Arm Farmers Carry

Min3 – 100’ Sled Pull (100#)

Min4 – Bike 30 seconds

Min5 – 10 Deadlift (225/155)

 

2/1/18

21 Days until the Open!!!!  Don’t forget to register.  We are looking forward to the Salt Shack community coming together for a fun 5 weeks of supporting one another and testing our fitness!!!

 

A. Gymnastics Strength

Ring Muscle Ups / Ring Muscle Up Progressions

Every Minute for 10 Minutes

Advanced –

Odd Min: 12/10 Cals Bike, Even Min: 3 Ring Muscle Ups

Intermediate –

Practice Muscle Ups Progressions

B. Metcon

AMRAP12

3-6-9-12….

Power Snatch (95/65)

Pull Ups

30 Double Unders between rounds (50 singles)

1/31/18

A. Strength

Clean complex  x  5

1 Sq Clean > 2 Fr Squat > 1 Jerk

 

B. Metcon

7 Rounds  (1:1)

10 Thrusters  95/65

6 Burpee Box Jump Overs  24/20

 

1/30/18

A. Strength

Press

4, 4, 4, 4

B. Metcon

Row for Max Distance

11 Rounds

:45 sec on

:45 sec rest

Goal: complete each round with a 5 to 10 sec quicker split than your 2K row.

*credit RowingWOD

 

1/29/18

A. Strength

Back Squat

1 Rep Max

B. Metcon

36-27-18

T2B

12-9-6

Power Clean

Adv = 225/155, Rx = 185/125, Int = 155/105

 

1/27/18

Partner WOD 

AMRAP24

48 KBS  (53/35)

24 OH Lunges  (45/35 lb plate)

12 L Pull Ups

6 HSPU

200M Partner Run

 

Scaling Options:

L Pull Ups: Kipping L Pull Ups or perform the most difficult version of the pull up for you (lightest band assistance possible).

HSPU: DB Press with a challenging weight or pike push up off ground.

We are going to get a little running in since it’s looking like it’ll be somewhat warm 🙂

1/26/18

A. Strength

4 Rounds

5 Deadlift @80% > 100′ Farmers Carry

B. Metcon

“Christine”

3 Rounds for Time:

500M Row

12 Deadlifts (BW)

21 Box Jumps (24/20)

 

 

1/25/18

A. Strength

Snatch Balance

5 x 3

B. Metcon

4 Rounds

15 Cal Row

12 Thrusters  95/65

9 C2B

35 Double Unders

 

(Adv/RX – 95/65, Int – 75/55)

 

 

1/24/18

A. Metcon

Teams of 2

200 Air Squats

100 DB Snatches  50/35

75 Cals Bike

50 T2B

25 Syncro Burpess to plate

*1 person works at a time

 

1/23/18

A. Strength

Split Jerk (3 sec pause)

4 x 3

B. Metcon

AMRAP10

20 Wall Balls (20/14)

3-6-9-12-15…. C&J

Adv-135/95, Rx-115/80, Int-95/65

 

1/22/18

A. Strength

Back Squat (tempo 6-0-1)

4 x 3

(tempo= 6 sec descent-0 sec pause-1 normal lifting speed)

B. Metcon

AMRAP12

15 Cal Row

6 Burp Box Jump Overs  (Adv 36/24; Rx 24/20)

 

1/20/18

Partner WOD

AMRAP20

40 Hang Sq Cleans  95/65

40 Cals Bike

40 T2B

40 Cal Row

40 Push Press 95/65

40 Cals Bike

40 KBS  53/35

40 Cal Row

 

Split reps how you’d like.

 

1/19/18

A. Core Strength

GHD Sit Ups x 8 > 30 sec plank hold

3 sets

B. Shoulder/Back Accessory Strength

10L/10R Single Arm DB Press > 10 Ring Rows

3 sets

C. Metcon

AMRAP8

2, 4, 6, 8, 10…

DB Snatches 50/35

Box Jumps  24/20

 

1/18/18

AMRAP25

500M Row

10 Med Ball Cleans  20/14

20 Sit Ups

35 Double Unders

50′ Single Arm Farmers Carry  70/53

 

 

1/17/18

A. Strength

Snatch complex x 4 sets

1 High Hang > 1 Knees > 1 Floor

B. Metcon

AMRAP10

10 Thrusters  95/65

10 Lunges  95/65

1 Rope Climb

 

1/16/18

A. Strength

Split Jerks

4 x 3

B. Metcon

3 Rounds

21 Power Cleans

15 Burpees lateral over Bar

9  HSPU

(Adv-135/95, SHSPU; Rx-115/80; Int-95/65)

 

1/15/18

A. Strength 

Front Squat (box)

5 x 5

B. Metcon

AMRAP12

100 Double Unders

35 Wall Balls  20/14

8 Ring Muscle Ups (*8 RR, 8 Ring Dips)

 

1/13/18

EMOM20

6 Deadlifts  (225/155)

6 Burpees facing over bar

 

*Partner A hangs from pull up bar while partner B works.   Remaining time after work is complete is rest.   Switch every minute with partner.

 

1/12/18

A. Strength

Banded RDLs

4 x 8

B. Metcon 

For Time:

1,000m Row, then

10 Rounds

3 Strict Pull Ups

6 Push Ups

9 Air Squats

*advanced 20#/14#  vest

 

1/11/18

A. Strength

OHS

4 x 5 @80%

B. Metcon

4 Rounds

Every 5 Minutes

10 Squat Snatches

50 Double Unders

10 Squat Snatches

(Adv/Rx – 95/65, Int-75/55, sq snatch repetitions for Rx and Int is 7)

 

 

1/10/18

A. Strength

Hang Clean Complex

(1 High Hang > 1 Mid Thigh > 1 Above Knee ) x 5

 

B. Metcon

4 Rounds

Min 1:  15 GHD Sit Ups

Min 2:  10/8 Cals Bike

Min 3:  50′ Farmers Carry  70/44

Min 4:  10 Ring Rows

Min 5:  40 Double Unders

 

1/9/18

A. Strength

50′ Inverted KB Walk  x  5

B. Metcon

5 Rounds

15 Cal Row

10 Burpee Box Jump Over  24/20

 

1/8/18

A. Strength

Pause Back Squat

4 x 3 @ 80%

B. Metcon

AMRAP15

18 Wall Balls (20/14)

1 Power Clean

18 T2B

1 Squat Clean

ADV = 225/145, RX=185/115, INT=155/95

 

1/6/18

Partner WOD

AMRAP20

50 C2B Pull Ups

20 Burpees

50 Hang Power Snatches (95/65)

20 Burpees

50 Front Squats (95/65)

20 Burpees

*split reps with partner

 

1/5/18

*Depending on the outcome of the storm, the 5:15am class may be cancelled.  We will update via Facebook. 

A. Strength

Bench Press

3, 3, 3, 3, 3

 

B. Metcon

4 Rounds

300/250M Row

:45 sec rest between rds

REST 2 MIN

4 Rounds

20/15  Cal Bike

:45 sec rest between Rds

 

C. Core Strength

Accumulate 5 min Plank Hold

1/4/18

*Follow Salt Shack CrossFit on Facebook for class cancellation updates due to the winter storm.

A. Strength

Deadlift

4 x 5 @ 85%

B. Metcon

AMRAP12

50 Box Jumps 24/20

40 Hang Power Cleans

30 Wall Balls 20/14

20 HSPU

(Advanced – 135/95, Rx – 115/80, Int – 95/65)

1/3/18

A. Strength

(8 Bent Over Row > 8 Ring Rows) x 4

B. Metcon

Every 3 Min (6 Rds)

50 Double Unders

15 T2B

10 Burpees to Bar

 

1/2/18

A. Strength

(2 Push Press > 1 Split Jerk ) x 5

B. Metcon

AMRAP12

15 Cal Row

15 Thrusters (75/55)

 

1/1/18

Happy New Year!

 

6 Rounds

Min 1 – (5 Pull Ups, 10 Push Ups, 15 Air Squats) x 1

Min 2 – 10 Hang Power Cleans (115/75)

Min 3 – Max effort Sit Ups

Min 4 – Rest

*score = total sit ups

 

12/30/17

Partner WOD

Partner 1 performs both movements, then partner 2.

AMRAP10

15/10 Cal Row

5 Burpee over Rower

:90 sec transition

AMRAP10

10 Deadlift (225/155)

10 Burpee Box Jumps (24/20)

:90 sec transition

AMRAP10

15 KBS (53/35)

1 Rope Climb

 

12/29/17

A. Metcon

AMRAP9

9 Power Snatch

9 HSPU

9 T2B

(Adv, Rx- 95/66; Int- 75/55)

B. Bike conditioning 

10 Rounds

Assault Bike  :30 sec on / :90 sec off

Go all out for the 30 sec

 

12/28/17

A. Strength

Front Squat

9 x 1 @ 85%

B. Metcon

Every 2 Min for 8 Minutes 

5 Power Cleans

35 Double Unders

(Adv- 205/155, Rx- 185/135, Int- 135/95)

12/27/17

A. Strength

Deadlift

Work up to a heavy triple

5 x 3 @ 80% of the triple

B. Metcon

AMRAP20

20 Cal Row

20 Push Ups

20 Wall Balls (20/14)

 

12/26/17

A. Strength

Hang Power Snatch

5 x 2

B. Metcon

21-15-9

OHS (Adv, Rx = 115/85)

Burpees facing over the bar

Rest 2 Min

21-15-9

Cals Bike

RKBS (Adv, Rx = 70/53)

 

12/23/17

12 Days of Christmas

1- Thruster (115/85)

2- Hang Power Clean (115/85)

3- Deadlift (115/85)

4- Lat Burp over Bar

5- Wall Balls (20/14)

6- Box Jumps (30/24)

7- Pull Ups

8- Pistols

9- T2B

10- STO (115/85)

11- KBS (53/35)

12- Power Snatches (115/85)

 

12/22/17

A. Strength

Bench Press

5, 5, 5, 5

B. Metcon

Teams of 2

40-30-20-10

Cal Bike

DB Fr Rack Lunges (50/35)

GHD Sit Ups

complete 40 of each movement, then 30 of each movement,… repetitions are split between partners.

 

12/21/17

A. Strength

Bent over Row

4 x 8

Banded lat pull down

4 x 10

A. Metcon

3 Rounds

2 Min Cal Row

1 Min Rest

2 Min Burpee Box Jump Over (24/20)

1 Min Rest

2 Min Sit Ups (Advanced: Legless Rope Climb)

1 Min Rest

12/20/17

A. Strength 

Z-Press with KBs

4 x 5

B. Metcon

3 Rounds

20 HP Cleans (Adv, Rx 95/65)

20 Thrusters (Adv, Rx 95/65)

 

12/19/17

A. Strength

Snatch Deadlift

5 x 3 @ 110%

B. Metcon

100 Double Unders  (Sc: 150 Singles)

20 Alt DB Snatches (50/35)

40 Pull Ups

20 Alt DB Snatches

100 Double Unders (Sc: 150 Singles)

 

 

 

12/18/17

A. Strength

4 Sets

Front Squat x 5 @75%

4 Sets

Broad Jump x 5

 

B. EMOM 15

Min 1 – GHD Sit Ups x 15

Min 2 – Ring Dips x 10, (Advanced: Ring Muscle Ups x 5)

Min 3 – Sled Push x 100′

Min 4 – Bike 15/10 Cals

Min 5 – Farmers Carry 100′

 

12/16/17

“Christmas Party Pahtna Push”

For Time:

(Teams of 2)

500m Row

150 Wall Balls  20/14

750m Row

100 Push Ups

1,000m Row

50 STO 115/85

750m Row

25 Burpees (syncronized)

500m Row

*All work split between 2 partners.  

 

12/15/17

A. Strength

OHS

5 x 5 @75% of 1Rep Max

B. Metcon

3 Rounds for Time

20 Power Snatches

20 Burpees over Bar

(Adv 95/65, Rx 75/55, Int 65/45)

 

12/14/17

A. Strength

Seated DB Press

3 x 10

 

B. Barbell Conditioning

Every min for 6 Rds

P Clean x 4 @ 65% of 1 Rep Max

Touch & Go!!!

Click for Power Clean Demo

 

C. Metcon

With a Partner

AMRAP10

A. 250M Row

B. 15 KBS (53/35)

While Partner A Rows, Partner B performs KBS, then switch

 

12/13/17

A. Strength

Seated Box Jumps

4 x 5 (30/24″)

 

B. Metcon

2 RDS THRU FOR TIME

2 Rounds

Cal Bike (Adv/Rx -15, Int-10)

T2B (Adv/Rx/Int-15)

-REST 2 MIN-

2 Rounds

Cal Bike (Adv/Rx -15, Int-10)

Box Jump Over 24/20 (Adv/Rx/Int-15)

 -REST 2 MIN-

 

12/12/17

A. Strength

1 Snatch every minute for 8 Minutes

*warm up to working weight (approximately 75% of 1 Rep Max) then begin the EMOM.

B. Metcon

For Time:

18-15-12-9

Back Squat

HSPU

Adv- 185/125; Rx- 135/95; Int- 95/65/Pike PU or DB Press

*Bar taken from floor if possible

 

12/11/17

A. Strength

Front Squat

4 x 3 @ 75% of 1 RM

3 second pause at bottom of squat

B. Metcon 

Every 6 Min x 4 Rounds

Cal Row (Adv 25/Rx 20/Int 15)

Double Unders (Adv 100/Rx 75/Int 100S)

Burpees over Rower (Adv 25/Rx 20/Int 15B)

*ensure that you are getting at least 1:00 rest each round

 

12/9/17

Partner WOD

For Time:

50 Bear Complex  75/55

50 Burpee Box Jump Overs  24/20

10 Wall Walks

50 Burpee Pull Ups

50 Wall Balls  20/14

 

 

12/8/17

A. Metcon

AMRAP15

25 Cal Row

20 DB Snatches (50/35) – alternating

15 Push Ups

 

B. Midline Accesory

3 Rounds

Hip Extensions x 10

GHD Sit Ups x 10

 

12/7/17

A. Strength

Hang Clean

3, 3, 3, 3

B. Metcon

27-21-15-9

KBS 53/35

Burpees

 

12/6/17

A. Strength

5 Rounds

250M Row

100′ Farmers Carry  70/53

B. Metcon

3 Rounds

20 Wall Balls  20/14

15 Cals Bike

10 Deadlift  225/155

rest 2 min between rounds

 

12/5/17

A. Strength

Seated Barbell Press

4 x 5

B. Metcon

For Time:

100 Double Unders

20 (10R/10L) DB Push Press (50/35)

30 T2B

20 (10R/10L) DB Push Press (50/35)

100 Double Unders

 

12/4/17

A. Strength

Back Squat

5 x 5 @ 80%

B. Metcon

CrossFit Liftoff Event 3

12 min AMRAP

25 Pull Ups

50 Cal Row

100 Overhead Squats (45#)

50 Box Jumps  (24/20″)

25 Pull Ups

*score is total reps completed in 12 min

Our scaling options will include reducing the repetitions of the row, Box Jumps, and OHS.

 

12/2/17

Partner WOD

AMRAP22

40 Cals Bike

20 DB Power Cleans (50/35)

40 Pull Ups

20 STO (95/65)

40 Cal Row

2 Rope Climbs

*split repetitions

 

12/1/17

A. Strength

Superset:

Bent over Row x 5

Banded high rows x 15 – 20

4 sets

B. Metcon

4 Rounds

Min 1: 15-25-35 foot Suicide Sprints x 2, rest 10 sec between runs

Min 2: 40 sec Ring Plank Hold

Min 3: Row 200/175M

Min 4: 40 sec Side Plank (20 sec each side)

 

11/30/17

A. Strength

Push Press

2, 2, 2, 2, 2

B. Metcon

AMRAP9

15 Goblet Squat  53/35

12 Burpee Box Jump Over (facing box)  24/20

9  Incline Push Ups (feet on 24/20″ box)

 

11/29/17

3 Rounds

Min 1: Wall Balls 20/14

Min 2: Rest

Min 3: Bike

Min 4: Rest

Min 5: Row

Min 6: Rest

Min 7: KBS  53/35

Min 8: Rest

Min 9: Burpees

Min 10: Rest

11/28/17

A. Strength

Deadlift

4 x 5 @ 85%

B. Metcon

For Time:

9 Power Cleans (185/135)

18 T2B

35 Double Unders

6 Power Cleans

12 T2B

35 Double Unders

3 Power Cleans

6 T2B

35 Double Unders

C. Core Cashout

100 Ab Mat Sit Ups

 

11/27/17

A. Strength

Overhead Squat

5 x 3 @ 85%

B. Metcon

For Time:

500M Row,

3 Rounds

10 Thrusters (75/55)

8 C2B Pull Ups

15 Cals Bike,

2 Rounds

10 Thrusters

8 C2B Pull Ups

 

11/25/17

AMRAP 25

1 Mile Run Buy In*

(5 Burpee Pull Ups at the start and at the end of every 400M)*

7 Hang Power Cleans 

7 Push Press 

7 Back Squat 

7 Lateral Burpees over Bar 

200M Run

 

Prescribed weight: 115 for Men, 75 for Women

*Scaled Burpee Pull Ups: 5 Burpees, then 5 Pull Ups 

11/24/17

A. Strength

(5 Bent over Rows > 10 Ring Rows) x 4

 

B. Metcon

“Jerry Swinger”

30 Wall Balls

30 KBS (2/1.5 Pood)

60 Box Jumps (24/20)

30 KBS (2/1.5 Pood)

30 Wall Balls

 

 

11/23/17

HAPPY THANKSGIVING!!!!

“Partner WOD”

10 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

*Partners alternate each round

8 Rounds

10 Sit Ups

10 (5L/5R) Hang KB Snatches (53/35)

*Partners alternate each round

6 Rounds

40 Double Unders

*Partners alternate each round

4 Rounds

15 Cal Row

20 Wall Balls (20/14)

*Partners alternate each round

2 Rounds

400M Run

15 Burpees

*Partners complete together

11/22/17

A. Strength

(Power Clean > Hang Clean > 2 Front Squats ) x 4

B. Metcon

AMRAP12

9 Hang Power Cleans  135/95

12 T2B

15 Box Jump Overs  24/20

 

11/21/17

A. Strength

Snatch Deadlift

5, 5, 5, 5

B. Metcon

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

Deadlift (225/155)

Bar Facing Burpees

 

11/20/17

A. Strength

Back Squat

4 x 3 @ 80% (3 sec pause at bottom)

B. Metcon

Teams of 3

6 Rounds

5 Bench Press (BW)

5 Strict Pull Ups

10/8 Cals Bike

*Each person performs 6 Rounds.  1st Person finishes a full round before the 2nd person begins.  After finishing the round, the 1st person holds a plank until 2nd person finishes their round.  The 1st person then rests when it’s the 3rd person’s turn.

**Every time you break your plank, it’s a 5 burpee for all teammates penalty payable at the end of the workout. 

 

11/18/17

Friendsgiving Partner WOD

400M Run

100 Power Cleans  115/85

400M Run

100 Cals Bike

400M Run

100 Wall Balls  24/20

400M Run

100 Sit Ups

*Run together, split repetitions on movements.

 

11/17/17

A. Core Strength

GHD

(10 Sit Ups > 10 Hip Extensions ) x 3

B. Metcon

Hanging by a Thread

3 Rounds

20 KBS  53#/35#

20 Hanging Hip Touches (alternate arms)

20 Single Arm DB Push Press (10L/10R)  53#/35#

200M Run

Hanging Hip Touch Demo Video

 

11/16/17

A. Squat Clean

2, 2, 2, 2

B. Metcon

AMRAP15

50 Air Squats

40 Double Unders

30 Cal Row

20 Burpees

10 KB Deadlift (70/44)

 

11/15/17

A. Strength

Split Jerk

Establish a 1 Rep Max

 

B. Metcon

21-15-12-9

Power Snatch (95/65)

Box Jump Overs (24/20)

 

11/14/17

A. Strength

Superset x 4

5 Bench Press > 5 Plyo Push Ups

B. Metcon

In 12 Minutes complete as many reps as possible:

Min 1-3: Row (Cals)

Min 3-4: Rest

Min 4-6: Ring Muscle Ups (scale: C2B Pull Ups)

Min  6-7: Rest

Min 7-9: Bike (Cals)

Min 9-10: Rest

Min 10-12: Rope Climbs

 

11/13/17

A. Strength

Back Squat

4 x 3 @ 75 %

B. Metcon 

3 Rounds

25 Wall Balls (20/14)

15 Hang Power Cleans (115/85)

35 Double Unders

11/11/17

Partner WOD

AMRAP21

100 Doubles

60 KB Front Rack Lunges (in place)  44/35

50 Pull Ups

40 GHD’s

20 Burpees over partner holding plank

 

*Split reps between partners.  Stay off your partner’s back when doing burpees over them.

11/10/17

We will be doing a Veterans Day HERO WOD today.

“CHRIS KYLE”

3 ROUNDS

40 KBS (53/35)

40 BOX JUMPS (24/20)

40 THRUSTERS (65/45)

40 ELEVATED PUSH-UPS (feet on 24/18 in box)

CHRIS KYLE WOD DEMO

 

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

 

 

11/9/17

A. Strength

Deadlift

5, 5, 5, 5

B. Metcon

AMRAP16

Min 1: Bike

Min 2: Rest

Min 3: HSPU

Min 4: Rest

Min 5: Row

Min 6: Rest

Min 7: Hang Sq Cleans (95/65)

Min 8: Rest

 

11/8/17

A. Strength

Hang Snatch

5 x 3

B. Metcon

AMRAP10

“Open 11.1”

15 Power Snatches (75/55)

30 Doubles

 

11/7/17

A. Strength

1 Behind Neck Push Press >

1 Push Press >

1 Split Jerk (from front)

B. Metcon

21-15-9

KBS  70/53

Burpees

T2B

 

11/6/17

A. Strength

Back Squat

3 x 2 @90%

B. Metcon

4 Rounds

20 Wall Balls (20/14)

15 Cal Bike (or Row)

10 Hang Power Cleans (155/105)

 

11/4/17

Partner WOD

400M Run Buy In

4 Rounds

8 Man Makers (50/35) / Partner Hollow Hold

10 DB Power Cleans / Partner Wall Sit

150 Meter Farmers Carry (50/35) / Partner Plank Hold

400 Double Under Cash Out / Partner Holds DB In Front Rack

 

11/3/17

A. Strength

5 Push Press > 5 HSPU (Kipping allowed)

5 sets

 

B. Metcon 

750M Row buy in, then:

3 Rounds

15 Burpee Box Jumps (24/20)

12 T2B

9  Front Squats (135/95)

 

11/2/17

“HOTSHOTS 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400M Run

 

IN MEMORY OF

Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23

City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Support the families of the fallen hotshots at hotshots.crossfit.com

This workout was first posted on crossfit.com as the workout of the day for Saturday, August 31, 2013 (130831).

 

 

 

11/1/17

A. Strength

GHD Hip Extension x 10

GHD Sit Up x 10

3 Sets

B. Metcon

AMRAP12

15 Wall Balls (20/14)

30 Double Unders

 

10/31/17

HAPPY HALLOWEEN !!!!!

A. Strength

(2 Bear Complex ) x 5 sets

Bear Complex is:

1 Power Clean >

1 Front Squat >

1 Push Press >

1 Back Squat >

1 Push Press from behind the neck

ascend in weight each set

 B. Metcon

3, 4-minute rounds for max reps

0-2min, Run 400M then max Double Unders

2-3min, Hang Power Clean (115/85)

3-4min, Pull Ups

-REST 4 MIN BETWEEN ROUNDS-

 

10/30/17

A. Strength

Back Squat

5, 3, 1

 

B. Metcon

AMRAP6

15/10 Cals Bike

10 Ring Dips

rest 3 min

AMRAP6

200/175 Meter Row

10 Burpees over Rower

 

10/28/17

Barbells for Boobs

Teams of 2

*Split reps however you’d like

“Grace”

30 C&J (135/95)

“Karen” 

150 Wall Balls (20/14)

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

(Angie is performed in order)

 

10/27/17

Metcon

AMRAP20

200M Run

20 Push Press (75/55)

20 Back Squats (75/55)

20 Box Jump Overs (24/20)

20 Sit Ups

 

 

10/26/17

A. Strength

Superset

5 Bench Press > 5 Bent Over Rows

B. Metcon

“Panic Breathing”

500-400-300-200-100M Row (x 2)

Partner Kettlebell Rack Hold (53/35)

For time: Rows performed alternating between teammates, for each distance. 500/500, 400/400, 300/300, 200/200, 100/100.

Row at max intensity while other partner “rests” with 2 KB’s in rack position during the row.

Unracking of kettlebells before end of row is a 5 synchronized burpee penalty for every offense, paid at the end of the workout.

 

10/25/17

A. Strength

Deadlift

7-2-5-3 (@ 85%)

B. Metcon

AMRAP7

7 Power Clean

7 Bar Facing Burpees

-Rest 3 Min-

AMRAP 7

9 T2B

27 Double Unders

 

10/24/17

A. Strength

Power Snatch > OHS > Snatch

5 Sets

B. Metcon

2 Rounds

Min1: Assault Bike

Rest 30 sec

Min2: Burpees to target

Rest 30 sec

Min3: Row

Rest 30 sec

Min4: C2B Pull Ups

Rest 30 sec

*score is total calories from bike and row plus repetitions

 

10/22/17

Partner WOD (TEAMS OF 2)

AMRAP18

22 Cal Row

22 Hang Power Cleans (95/65)

22 Wall Balls (20/14)

22 T2B

22 Burpees

 

10/20/17

A. Strength

Push Press

5, 5, 5, 5, 5

B. Metcon

18-15-12-9

OHS (95/65)

Double Unders x 3

Box Jumps (24/20)

 

10/19/17

A. Strength

Deadlift

5 x 4

B. Metcon

5 Rounds 

400M Run

21 Walking Lunges

18 KB Snatches (9R/9L) (53/35)

9 Burpees

*17 minute time cap*

 

10/18/17

A. Strength

Bench Press

5, 5, 5, 5, 5

B. Metcon

AMRAP10

200M Run

10 Pull Ups

10 Thrusters (115/85)

 

10/17/17

A. Metcon

4 Rounds

12 Lateral Burpees over Bar

9  Deadlifts (155/105)

6 Hang Power Cleans (155/105)

B. Row Conditioning

3k Row

 

 

10/16/17

A. Strength

Back Squat

4 x 3 @ 85%

B. Metcon

“Lola”

5 Rounds

30 Double Unders

20 KTE

10 HSPU

 

10/14/17

AMRAP18

Teams of 3

Start with reps of 2 for each movement and increase by 2 for the duration of the workout 

800M Run Buy In with Med Ball

• Burpee Box Jump (24/20)

• Med Ball Clean (20/14)

• DB Bench Press (50/35)

• C2B Pull Up

 

10/13/17

A. Strength

2 Hang Cleans > 1 Squat Clean

5 sets

B. Metcon

For Time:

3 Rounds

200M Run

5 STO (155/105)

then complete 30 T2B

 

10/12/17

A. Strength

OHS

4 x 2

B. Metcon

100 Double Unders

5 Rounds 

8 OHS (115/85)

8 Bar Facing Burpees

 

10/11/17

A. Strength

Deadlift

5, 4, 3, 2, 1

B. Metcon

800M Run

30 DB Snatches (50/35)

30 Lateral Box Jumps (24/20)

400M Run

20 DB Snatches

20 Lateral Box Jumps

200M Run

10 DB Snatches

10 Lateral Box Jumps