Daily Workouts
NAUGHTY (Rx’d division)
15-12-9
Power Snatch (95/65)
30 Double Unders
Thrusters (95/65)
30 Double Unders
NICE (Scaled division)
15-12-9
Power Snatch (75/55)
30 Double Unders (60 Singles)
Thrusters (75/55)
30 Double Unders (60 Singles)
ELF (Kids 14 and under)
4 Rounds
10 Kettle Bell Swings
20 Single Unders
10 Plate Jumps
20 Single Unders
50-40-30-20-10 reps for time
DB Box step-overs
Pull-ups (C2B)
Burpee box jumps
12:00 AMRAP
5 D-ball cleans
10 Wall balls
15 Sit-ups
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
8:00 AMRAP
15 Calorie row
15 Lateral burpees
2:00 Rest
8:00 AMRAP
15 Calorie Airdyne
30 Double-unders
2:00 Rest
8:00 AMRAP
800m Run
AMRAP in remaining time
10 Box Jumps (24"/20")
10 Push-ups
5 rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks
Pause Front Squat
5 x 2
- :03 pause in bottom
- One set every 2:00 for 5 sets
- Build load across 5 sets
15:00 Partner AMRAP
4 Rope climbs
20 DB Squats
40/30 Calorie Airdyne
For Time
25-20-15-10-5 rep rounds of
DB Snatch (50/35)
Lateral Burpees
3-4 Rounds not for time
5 Glute ham raises
:20 Hollow hold/rock
20 Single leg deadlifts (10/10)
:20 V-ups
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
This is week 7 of our fall strength program! Take a look at your notes from last week for your working weights today. As long as you were successful on all 5 sets of each movement, add weight! If you've missed a Wednesday or two, no worries. Come on in today and let's get to work!
21:00 AMRAP
15 Wall balls
10 Toes to bar
At 0:00, 7:00, and 14:00 on the clock, run 800m
For Time
6 Rounds of "DT"
80/60 Calorie Airdyne
6 Rounds of "DT"
80/60 Calorie Airdyne
-Alternate complete rounds of DT with your partner.
-Share the calories on the bike any way you'd like.
-One round of "DT" is:
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks
Every :90 for 6 sets
2 Squat cleans
Build each set
Partner Workout
15:00 AMRAP
1-3-5-7-9...
Burpee box jumps
Squat cleans (155/105)
Alternate full rounds with your partner
30:00 EMOM (5 rounds)
:30 Work/:30 Rest
A. Strict pull-ups
B. Dumbbell Z-press
C. Dumbbell step-ups
D. Ring rows
E. GHD sit-ups
F. Ski
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
This is week 6 of our fall strength program! Take a look at your notes from last week for your working weights today. As long as you were successful on all 5 sets of each movement, add weight! If you've missed a Wednesday or two, no worries. Come on in today and let's get to work!
4 Rounds for time
400m Row
40 Double-unders
10:00 AMRAP
Max calorie Airdyne
Perform 20 KB Swings (53/35) on even minutes (0:00, 2:00, 4:00, 6:00, 8:00)
Start part one at 0:00 and part 2 at 20:00 on a running clock (or vice versa)
Thruster
Build to a heavy triple
8:00 AMRAP
8 Thrusters (100/70)
8 Lateral burpees
3 rounds for reps
1:00 Row (calories)
1:00 D-ball cleans (100/70)
1:00 Bike or ski (calories)
1:00 DB Overhead lunges (1 DB, 50/35)
1:00 Burpees
1:00 Rest
Annie + Helen + Karen
For Time
400m Run
21 KB swings (53/35)
12 Pull-ups
50 Double-unders
50 Sit-ups
400m Run
21 KB swings (53/35)
12 Pull-ups
40 Double-unders
40 Sit-ups
400m Run
21 KB swings (53/35)
12 Pull-ups
30 Double-unders
30 Sit-ups
50 Wall balls (20/14)
20 Double-unders
20 Sit-ups
50 Wall balls
10 Double-unders
10 Sit-ups
50 Wall balls-Can be done solo or with a partner. If partner, run together but split the rest of the reps between athletes however you'd like
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
This is week 5 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!
Power Snatch
5 x 3
CrossFit Open Workout 16.3
7:00 AMRAP
10 Power snatch (75/55)
3 Bar muscle-ups
4 rounds on a 6:00 Timer
24/20 Calorie row
12 Deadlifts (155/105)
12 Hang power cleans
12 Burpee box jump-overs (24"/20")
Partner Workout
7:00 AMRAP
2-4-6-8-10...
Strict Pull-ups
Strict HSPU2:00 REST
11:00 AMRAP
10 DB Burpee Step-overs
50 Double-unders
4 rounds for time
30 Sit-ups (feet anchored)
20/16 Calorie Row
4 rounds not for time
8/8 DB Bulgarian split squats
:30 Hollow rock/hold
8/8 Single leg deadlifts
12 Hip extensions
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
This is week 4 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!