WoDs Week 7/24/2017

Monday:
Nancy @ 135#

Evening:
50 DB Thrusters for time (35/50lbs. x 2)
* 6 minute time cap
then
Strength/Skill:
Power Snatch (70% of 90% of 1RM)
Every 2 minutes for 6 rounds: 6 unbroken reps
Deadlifts - 8x2@ 80%

Tuesday:
100 Tricep Banded Pull Downs
NFT
10 rounds
6 Bench @ 155#
6 Bent Over Row @ 155#
6 Atlas Swings 50#
4 Minutes of Punching Bag
4 Minutes of Kicking Bag

Wednesday:
5K Trail Run

Thursday:
8 Minute AMRAP
35 DUs
12 55# DB Snatch (single arm)
then
14 minute AMRAP
12 55# DB Snatch
14 55# Elevated Reverse Lunge
30 Situps

Friday:
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks 55#

Saturday:
15 Strict Press 55# DB (1 in each hand)
20 Burpees
20 Thrusters 55# DB
Run 200m
25 Push Press 55# DB
Run 400m
30 Power Cleans 55# DB
Run 600m
35 Front Squats 55# DB
Run 800m
40 Deadlifts 55# DB

Sunday:
Rest

WoDs Week 7/17/2017

Monday:
12 Minute AMRAP
50 Double Unders
15 Situps
10 Push Ups
5 205# Squat Cleans
Evening:
18-15-12-9-6-3
Deadlifts 225#
Box Jump Over 24"

Tuesday:
5 RFT
10 50# Atlas Swings
8 Strict Dips
6 165# Power Cleans
200m Run
Evening:
1RM Snatch
then
Nancy

Wednesday:
Lunch:
5K Trail Run
Evening:
Heavy Bench and Deadlift
Diane

Thursday:
1 Mile Trail Run + 3 Mile Hike
Evening:
1 RM Clean and Jerk
then
Grace

Friday:
4 Minutes Boxing Bag
EMOM 10 Rounds
1 Squat Snatch, then 2 OHS @ 145#
then
Grace @ 165#
Evening:
Backsquat
then
Fran

Saturday:
2.25 Mile Trail Run
Heavy Snatch Grip Deadlift
then
5 Rounds, You Go, I Go
12 Cal Row
10 24" box jump overs
8 T2B
6 Plyo Push Ups
4 205# Squat Cleans
2 On to Plate Burpees

Sunday:
2.6 Mile run with 20# Vest

WoDs Week 7/10/17

Monday:
Work on Pause Clean Pulls
Then 1 RFT
Run 1 Mile
then perform Grace
Jamerson:
Evening:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
5@40%
5@50%
5@60%
Met-Con:
For time
40 DB/KB Thrusters (35/50lbs. x 2)
* 6 minute time cap


Tuesday:
30 30inch Box Jumps with 25# Weight vest
3x12 Dips with 25# Weight Vest
6x6 every 45 seconds 250# Backsquat, rest 3 minutes, then
6x6 every 45 seconds 280# Sumo Deadlift
100 Tricep Banded Pull Downs
65 Banded Hamstring Curls
30 (per leg) 30# Skater Jumps
Evening:
3 Rounds NFT
10 HSPU
10 T2B
10 C2B
10 95# SDHP
Then
20 Minutes You Go, I Go
Row 15 Cals
10 30# Wall Balls
10 55# DB Snatches (alternate arms)
10 Strict Ring Dips


Wednesday:
20 55# DB Push Press (1 in each hand)
150 DUs
25 55# DB Thrusters (1 in each hand)
Run 1 Mile
30 55# DB Front Squats (1 in each hand)
Row 1200 Meters
35 70# DB Deadlifts (1 in each hand)
Evening:
Split Squats 3x10
Elevated Reverse Lunge 3x10
Bench 3x5
Weighted Hike


Thursday:
Jamerson:
Strength/Skill:
2-2-2-2-2 (one of each)
(1) Power Clean and Clean
* Stay below 70%
(2) Clean Pull 3x3
(3) Clean Deadlifts 3x3
Met-Con:
21-15-9
(1) Axle Bar Hang Cleans (85/125lbs.)
(2) Chest to Bar Pull-ups
* 8 minute time cap
 
Friday:
3x10 OHS
Then
1 RFT
Run 1.2 Miles w/ 20# Weight Vest
20 30 inch Box Jumps w/ vest
30 Hand Release Push Ups w/ vest
40 Air Squats w/ vest
Run 1.2 miles w/o vest
10 155# Thrusters
15 155# Push Press
20 155# Hang Cleans
Evening:
Weight Hike
4x6 Bent Over Rows
4x6 Bench
4x10 Atlas Swings

Saturday:
7 Rounds
You Go, I Go
3 95# Hang Snatches
6 95# Strict Press
9 T2B
Run 200m
then
Weighted Hike

Sunday:
1 Mile Weight Vest trail Run
3 mile weighted hike

WoDs Week 7/3/2017

Monday + Jamerson:
16 Minute AMRAP
50 DUs
15 70# KB Swings (American)

Jamerson:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
5@75%
3@85%
AMRAP@95%
Met-Con:
5 Rounds
(1) 7 Ring Dips
(2) 9 Toes to Bar
(3) 11 Box Jump Overs 24"

Tuesday + Jamerson
Jamerson:
Strength/Skill:
3-3-3-3-3
(1) Hang Snatch
(2) Snatch Balance
(3) Snatch Push Press
Met-Con:
"Double Grace"
For time:
60 Clean and Jerks (95/135lbs.)
* Every two minutes, perform a 100 yard shuttle sprint, 50 yards there and back

Evening:
30 30inch Box Jumps with 25# Weight vest
3x12 Dips with 25# Weight Vest
6x6 every 45 seconds 205# Backsquat, rest 3 minutes, then
6x6 every 45 seconds 235# Sumo Deadlift
100 Tricep Banded Pull Downs
65 Banded Hamstring Curls
30 (per leg) 30# Skater Jumps

Wednesday + Evening:
Run 2.3 Miles with 20# Weight Vest
30 55# DB Power Cleans in each hand (without weight vest)

Evening:
4x10 Elevated Reverse Lunge
Every 2 Minutes for 11 Rounds
5 135# Thrusters
35 DUs
Final Round -- Max DUs

Thursday + Jamerson:
3x5 Bench
3x10 Glute Bridge
3x10 Z Press
3x15 Sotts Press
Boxing (3 minutes)
Kick Boxing (3 minutes)

Jamerson:
Strength/Skill:
3-3-3-3-3
(1) Hang Clean
(2) Split Jerk
(3) Clean Pull (working up to 100-105% of clean)
Met-Con:
In teams of 3...
(1) 400 yard Overhead Walking Lunge (25/45lbs.) (10x40 yards)
(2) 800 yard Sled Drag (90lbs.) (20x40 yards)
(3) 600 Double Unders
* 25 minute time cap

Friday + Jamerson:
1 RFT
Run 2.3 Miles with 20# Weight vest
Remove Weight vest
30 30# Slam balls
30 Plyo Push Ups
30 Box Jump overs 24"
30 Goblet Squats 50#
15 Deadlifts 225#

Jamerson:
Strength/Skill:
Back Squat & Shoulder Press (90% of 1RM)
5@75%
3@85%
AMRAP@95%
Met-Con:
For time
(1) 9 Bar Muscle-ups
(2) 21 Push Jerks (85/115lbs.)
(3) 7 Bar Muscle-ups
(4) 15 Push Jerks
(5) 5 Bar Muscle-ups
(6) 9 Push Jerks
* 12 minute time cap

Saturday:

10x2 Bear Complex
30 Minute AMRAP, You Go, I Go
9 95# SDHP
6 OTB Burpees
3 55# DB Power Cleans

Hike

WoDs Week of 6/26/2017

Monday + Jamerson
Back Squat 3x5
16 EMOM
1 Muscle Snatch 75#
3 Sotts Press 75#
10 Situps
Max Rep DUs with Time Remaing

Jamerson:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
3@70%
3@80%
AMRAP@90%
Met-Con:
4 Minute AMRAP
Run 400 Meters
15 Burpees to plate (45lbs.)
Max Wall Balls (14/20lbs.)
* Rest 4 minutes
4 Minute AMRAP
Run 400 Meters
10 Burpees to plate
Max Wall Balls
* Rest 4 minutes
4 Minute AMRAP
Run 400 Meters
5 Burpees to plate
Max Wall Balls

Tuesday + Evening:
Bench 3x5
2 Rounds
Run 400m
21 Dips
14 OT Bench Burpees
*Wearing 20# Weight Vest

Evening:
6x6 Wide Leg Deadlift
6x6 Wide Leg Back Squat
3x5 Bent over Row
5x10 Overhead Lunges 55# DB single hand

Wednesday + Evening
12 Minute AMRAP
9 55# DB Deadlifts
6 Burpees
3 55# DB Power Cleans

Evening
15 Curtis P 165#
20 Minutes AMRAP
Row 30 Calories
2 185# Back Squats
2 55# DB Snatches
2 HSPU
increase DB Snatches, HSPU and Back Squats by 2 each round

Thursday + Jamerson
3x5 Push Press
3xFailure Dips 20# Weight Vest
3x10 Split Squat
6 Sled Pulls (hand over hand)
15 Rounds NFT DB Complex 1 DB in each hand 55# - 1 Power Snatch, 1 Squat Clean, 1 Cluster, 1 Press, 1 Push Press

Strength/Skill:
3-3-3-3-3
(1) Hang Power Clean
(2) Hang Clean
(3) Push Jerk (touch n go)
Met-Con:
2 Rounds
(1) 20 DB/KB Snatches (L)
(2) 20 DB/KB Single Arm Front Rack Walk Lunges
* Left arm 1st round/Right arm 2nd round
(3) 20 DB/KB Snatches (R)
* Rest 3 minutes and repeat
* 35/50lbs.

Friday + Jamerson
4 Rounds
600m Run
10 55# DB Push Press (Single Arm, 10 per arm)
20 70# Goblet Squats
Wearing a 20# Vest

Jamerson:
Strength/Skill:
Back Squat & Shoulder Press (90% of 1RM)
3@70%
3@80%
AMRAP @90%
Met-Con:
18-15-12-9-6
(1) Handstand Push-ups
* After each round perform 90 seconds of max rep double unders

Saturday:
200 DUs
You go, I go
30 Minute AMRAP
200m Run
9 30# Wall Balls
6 255# Deadlifts
3 Strict Ring Dips

WoDs Week of 6/19/2017

Monday + Evening:
Deadlift 3x5
then
24 Minutes
50 DUs
2 135# Thrusters
Increase Thruster by 1 each round

Evening:
3x5 55# DB (in each hand) Clusters
EMOM 16 Minutes
5 55# DB Push Press (in each hand)
10 Sit Ups
With time remaining perform Air Squats

Tuesday + Jamerson:
Bench 3x5
5 RFT
Sled Push Down
Sled Push Up
10 OT Bench Burpees
10 55# DB Snatch

Jamerson:
Strength/Skill:
3-3-3-3-3
Muscle Snatch
Snatch
Snatch Balance

Met-Con:
5 Rounds
7 Power Cleans 185#
21 Double Unders
*8 minute time cap

Wednesday:
5K Trail Run with 16# Weight Vest

Thursday + Evening:
3x5 Strict Press
3xFailure Dips
3xFailure 20# Weighted Dips
3x10 Split Squat

Evening:
10 Rounds per arm:
Single Arm DB 55#, altnerate between Right and Left Arm
1 Power Clean
1 Squat Clean
1 Cluster
1 Power Snatch
1 Strict Press
then
You Go, I Go
AMRAP 30 Minutes
Run 200m
3 OHS 115#
6 Pull Ups
9 24 inch Box Jump Overs

Friday + Evening:
3x5 OHS
21-15-9
Row
255# Deadlift

Evening:
45 Minute AMRAP
You Go, I Go
Maintain Intensity, rest as needed, Goal is intensity, not "rounds completed"
3 Hang Snatches 115#
Low Bar Prowler Push
High Bar Prowler Push
3 Strict Press 115#

Saturday:
Jamerson:
Strength/Skill:
3-2-1-1-1
Snatch
Clean & Jerk
Overhead Squat
Then...
1 RFT
21 Toes to Bar
21 Burpee Box Jump Overs (24/30")
Run 1 Mile
21 Burpee Box Jump Overs
21 Toes to Bar
*with 16# Weight Vest

WoDs Week of 6/12/2017

Monday:
Humble Beast Crossfit
Set 1RM Push Press
5x3 OHS
Ski Erg 1000m for time
Rest
Ski Erg 500m for time

Tuesday:
12 Minutes EMOM 50#
Single Arm, Left then Right
Squat Clean
Cluster
Power Snatch
Squat Snatch
Strict Press

Rest
Then
1 Minute Max DUs
1 Minute Max Power Snatch 50# (alternate arms)
2 Minutes Max DUs
2 Minutes Max Power Snatch
3 Minutex Max DUs
3 Minutes Max Power Snatch

Wednesday:
Pre Humble Beast
5 Rounds:
Assault Bike 10 Cals
3 5sec 205# Pause Squats
3 Rounds
Assault Bike 10 Cals
3 185# Hang Cleans

Rest
Humble Beast WoD
Ab Work - Plank and Around the World drill
Then
15 Minute EMOM
2 53# American KB Swings
10 Full Situps (no BS crunches)
2 53# KB Snatches
With time remaining in the minute perform alternating lunges with 53# KB in front rack

Thursday:
Travel

Friday + Evening WoD + Hike:
Afternoon WoD: 5 Rounds:
Sled Push Down, Then Back up
10 Over the Bench Burpees
10 30inch Box Jumps
10 165# Hang Cleans
10 55# Push Press (DB in each hand)

Saturday:
WoD - Unsure of where or what

WoDs Week of 6/5/2017

Monday + Jamerson:
3x5 Backsquat
21-15-9
165# Squat Cleans
Burpee Box Jumps 30inch

Tuesday + Jamerson:
3x5 Bench
20 minute AMRAP
6 HSPU
8 135# Lunge
10 Dips
12 70# Snatches

Wednesday + Jamerson:
Clean Complex
5 Rounds
Prowler Push Up Driveway
Run 400m
12 165# S2O
Prowler Push Down Driveway

Thursday + Trail Run:
3x5 Push Jerk
Split Squat
Z Press
Glute Bridge
Sotts Press

Friday:
Mountain Biking

Saturday:
Other

WoDs Week of 5/29/2017

Monday:
5x1 Curtis P

16 minute
You Go, I Go
Run 200m
15 50# KB Swings
9 OTB Burpees
6 115# Hang Cleans
Rest 2 minutes
16 Minute
You Go, I Go
Run 200m
9 30# Wall Balls
6 T2B
3 (per arm) 55# Dumbbell S2O

Tuesday + Jamerson:
Run Trail 5K

Wednesday + Jamerson:
Nancy on Rower with 14# Weight Vest
3x10 Split Squat 120#

Thursday:
3x5 Press
Prowler Push
Sled Pull
Rotational Work

That Night:
You Go, I Go
25 Minutes
DT

Friday + Jamerson:
3x5 OHS
5 Rounds
400m Run
7 135# Bear

Saturday:
Teams of 2

60 95# Thrusters

800m Partner Medball Run

40 115# Thrusters

800m Partner Medball Run

20 135# Thrusters

800m Partner Medball Run

WoDs Week of 5/22/2017

Monday:
EMOM 15 minutes
3 Power Cleans
3 Front Squats
3 S2O
145#

Tuesday:
Rest

Wednesday:
AMRAP 20 minutes
3 Strict HSPU
5 Clapping Push Ups
14 Lunges
10 Air Squats
15 Phase 2 T2B

Thursday:
For time:
1 round:
30 Calorie Bike
30 Toes to bar
90 Double Unders

Straight into:

2 rounds:
15 Calorie Bike
15 Toes to bar
45 Double Unders

Straight into:

3 rounds:
10 Calorie Bike
10 Toes to bar
30 Double Unders


Friday:
Rest

Saturday:
Murph with weight vest
Hike with Gunner

WoDs week of 5/15/2017

Monday:
Run 1200m
Then 5 rounds
10 225# Deadlifts
10 OTB Burpees

Evening:
Squat Cleans - 5,5,5,5,5

WoD:
You Go, I Go
30 Minutes AMRAP
Run 200m
9 24 inch box jump overs
6 pull ups
3 155# Thrusters

Tuesday + Jamerson:
You Go, I Go
30 Minutes
40 Double Unders
5 155# Front Squats

Wednesday + Jamerson:
4 Rounds
10 Pull Ups
9 Hang Cleans 135#
5 Push Press 135#
Run 400m

Thursday + 1 mile trail run, then hike:
Accessory

Friday:
Jamerson

WoDs week of 5/8/2017

Monday + Jamerson:
You Go, I Go
25 Minute AMRAP
15 Calorie Row
15 Hang Power Snatches 75#

Tuesday + Jamerson:
12-15 sets – goal AHAP -- increase weight each set if desired
2 Hang Power Cleans
1 Hang Squat Clean
1 Squat Clean
1 S2O
* Don't drop the bar during complex, should be touch and go speed
* NFT, heavier is better

Wednesday + Jamerson:
5 Rounds for time of:
Run 400m
14 C2B Pull Ups
14 135# Front Squats
14 HSPU

Thursday + 1 mile Trail Run:
Weighted Step Ups
Snatch Balance
Dead Stop Squat
Z Press

Friday:
5 Rounds
Run 400m
15 95# OHS
15 Strict Bent Over Rows

WoDs week of 5/1/2017

Monday + Jamerson:
Teams of 2
Circuit A:
15 Minute AMRAP
15 Calorie Row
10 DB Strict Press 35#
Circuit B:
15 Minute AMRAP
40 DUs
10 DB Power Snatch 50#
*Teams rotate circuit station at 15 minute mark
*Partner rests while other works

Tuesday + Hike:
30 Minute AMRAP
1 Person works at a time, should be treated as sprint
3 S2O 155#
Sprint Forward
Slide Shuffle left leg leading
Back peddle
Slide Shuffle right leg leading
5 Hang PCs 155#

Wednesday + Home WoD:
2 RFT:
10 Deadlifts 315#
20 deficit handstand push-ups, 4.5-in. deficit
30 Front Squats 95#

HomeWoD:
8 sets – goal AHAP -- increase weight each set if desired
2 Hang Power Cleans
1 Hang Squat Clean
1 Squat Clean
1 S2O
* Don't drop the bar during complex, should be touch and go speed
* NFT, heavier is better

You Go, I Go
7 T2B
7 95# Strict Press
7 55# Sand Bag over the head throws


Thursday + Jamerson:
Skill Day:
Bench Press (3x12)
Battle Rope
T2B Drills
High Rep Banded Hip Thrusts
Dumbbell Squat Cleans

Friday:
Jamerson

Saturday:
Jamerson + Hike

WoDs week of 4/24/2017

Monday + Jamerson
5 Rounds
10 100# Bear Complex
75 DUs

Tuesday + Jamerson
EMOM 21 minutes:
A: 10 Russain KB Swings 100#
B: 7 strict HSPU
C: 15 Phase 2 T2B progression drill

Wednesday + 1 mile trail run PR attempt (then hike)
800m run
15 Hang Cleans 155#
15 S2O 155#
600m run
12 Hang Cleans 155#
12 S2O 155#
400m run
9 Hang Cleans 155#
9 S2O 155#
200m run
6 Hang Cleans 155#
6 S2O 155#

Thursday + Jamerson
Skill Day:
Single Arm Overhead Walking Lunge (4x20 steps) 60#
Single Leg Deadlift (3x10 per leg) 55#
Sled Pull with Arms (170#)

Friday + Trails
40 205# Squat Cleans for time

Saturday: 

Teams of 2
25 Minute AMRAP, You Go, I Go style
6 DB Push Press 50#
7 Deadlifts 185#
9 Box Jump Overs 30"
Rest 5 minutes
Partner A: Row 300 Calories
Partner B: Hold 155# Deadlift while A Rows
* Switch when bar is dropped

 

 

Sunday:
Rest

WoDs week of 4/17/2017

Monday + Jamerson
AMRAP 25 Minutes
Team of 3
A: Double Unders while person C is working
B: Complete Rest
C: Circuit

Circuit for Time:
3 155# S20
5 155# Squat Cleans
10 45# (Plate) Overhead Lunge

Tuesday + Jamerson
AMRAP 25 Minutes
Team of 2 (You Go, I Go):
7 Deadlifts 225#
10 Plyo Push Ups
15 Wall Balls 20#

Wednesday + Jamerson
AMRAP 25 Minutes
Team of 2 (You Go, I Go):
20 Calorie Row
9 95# Strict Press
5 Strict Pull Ups

Thursday + 1 Mile PR Trail Run Attempt (then hike)
Skill Day:
Snatch Balance (3x6) - 100#
Sotts Press (3x15) - 70#
Single Arm Overhead Lunge (3x20 steps) - 55#
Dumbbell Squat Snatch (3x10 per arm) - 40#

Friday
Trail Run

Saturday:
Rest

Sunday:
Overhead Squat 10, 10, 10, 10, 10 (155# last set)

Barbell Complex: 10 rnds
2 Hang Power Cleans
1 Hang Squat Clean
1 Squat Clean
1 S2O
* Don't let go of bar during complex, AHAP (195# last set)

WoDs week of 4/10/2017

Monday: + Jamerson
5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps

Tuesday: + Jamerson
EMOM 15 minutes:
A: 40 DUs (or max of 45 seconds effort)
B: 15 Calorie Row
C: 3 135# Squat Snatch (scale as needed)

2v2 Basketball after EMOM

Wednesday: + Jamerson
21-15-9
DB Thruster (50# to 60#)
Burpees
Rest 3 minutes after you finish (rest the full 3 minutes)…, then

3 Rounds
16 DB Snatch (not squat, use same weight as Thruster)
10 HSPU
Run 400m
 

Thursday: + Hike
Skill Day
Ryan:
Single Leg Deadlift
Cossack Squat
Sled Pull (With arms/back)
Weighted Step Ups

Friday: + ??
25 Minutes
Team of 3
Run 600m (run must be done as a group)
50 115# Squat Cleans (break up however we want)
Run 600m
50 135# Squat Cleans
Run 600m
50 155# Squat Cleans
Run 600m
Max 185# Squat Cleans with time remaining

Saturday:
Up in the air - 1 of the 3
House WoD + Trail Run
Jamerson + Trail Run
Trail Run