11/01/2017

A) Deficit Deadlifts

5 x 4 @ 70%

B) Split Jerks

*Use a rack*

5 x 3 Building

C) Conditioning:

AMRAP 12

- 20 Goblet Squats (53/35)
- 50 Double Unders
- 100ft Bear Crawl
- 50 Double Unders

10/31/2017

A) MOFO 10

- Strict Press (4x80%)
- 10 Weighted Sit ups

B) High Hang Snatch

Work to a heavy single



C) Conditioning:

21-15-12-9-6-3

- T2B
- DB Power Cleans (45/30)
- Burpees

10/30/2017

A) Pause Back Squats

5 x 4 @ 70%

B) Clean & Jerks

5 x 3 Building

Example: If your best Clean & Jerk EVER for 1 rep is 200lbs, then your sets might look something like this:

Set 1: 95lbs x 3
Set 2: 115lbs x 3
Set 3: 135lbs x 3
Set 4: 165lbs x 3
Set 5: 185lbs x 3

C) Conditioning:

4 Rounds:

- Air Assault Cals (10/7)
- 200ft Prowler Push (4/3)
- Rest 2 Min

*Each round is to be done at 1000000% intensity. This is supposed to be a dead out sprint.

10/29/2017

SUNDAY FUNDAY

Partner WOD

For Time:

- 100 DB Snatch (45/30)
- 50 Jingle Jangles
- 25 Burpees
- 80 Weighted Lunges (45/30)
- 40 Jingle Jangles
- 25 Burpees
- 60 Box Jumps
- 30 Jingle Jangles
- 25 Burpees
- 40 C2B Pull Ups
- 20 Jingle Jangles
- 25 Burpees

10/28/2017

Saturday Partner WOD

For Time:

Buy in - 200 Ab mat sit ups

10 rounds...

- 10 clean & Jerks (165/125)
- 20 OTB Burpees
- 40 Wall Balls

Teams of 2

10/26/2017

A) Thrusters

5 x 5 @ 70%

B) 2 Rounds

Max Reps in 3 min of following movements

- Strict Pull Ups

Rest 1 Min

- Jump Squats

Rest 1 Min

- SDHP (95/65)

Rest 1 Min

- Prowler Pushes (180/135)

10/26/2017

A) Floor Press

5x5 @ 75%

B) Tabata Mash up
- Jingle Jangles
- Goblet Squats

C) Conditioning:
3 Rounds for Time:

- 10 Renegade manmakers (30/20)
- 26 Am Swings (53/35)
- 83 Double Unders

10/25/2017

A) Deficit Deadlifts

5 x 5 @ 65%

*We are going to use a weight that allows us to maintain a 100% perfectly flat back. If you cannot do that from a deficit, you will be doing regular deadlifts from the floor.

B) MOFO 10

- :30 Handstand Holds
- :30 Hollow Holds

C) Conditioning:

AMRAP 14

- 20 Push Jerks (95/65)
- 12 T2B
- 10 Box Overs

10/24/2017

A) MOFO 10

- Strict Press (5 x 75%)
- 10 Weighted Sit Ups

B) Rigid Russian

Accumulate 3 min

C) Conditioning

AMRAP 15

- 10 Thrusters (75/55)
- 10 Pull Ups
- 10 Burpees
- 300 ft Run

10/23/2017

A) Pause Back Squat

5x 5 @ 65%

*There should be a 2 sec pause at the bottom of every squat. This pause should happen at the very most bottom position of your squat.

B) MOFO 12
-400 Ft Waiters Walks (HAP)
-10 Scapular Retractions hanging from bar

C) Conditioning:

Power "Elizabeth"
21-15-9

-Power Cleans (135/95)
-Ring Dips

10/22/2017

SUNDAY FUNDAY PARTNER WOD

AMRAP 5 x 4

-30 T2B

-100 double unders 

-Squat Cleans (135/95) in remaining time 

REST :90 between sets 

AMRAP 5 X 4

-Curb & Back Run

-30 Burpees 

- Prowler Down & Backs (135/90) in remaining time

*Alternate AMRAPS with:90 rest between 

10/21/2017

PARTNER WOD

1 mile jog as warm up

3 rounds

40 Burpees
50 Kettle bell snatches
60 Box step ups in a goblet
70 Hang cleans (95/65)

Cash out:

10-20-2017

A) Thrusters
Find 1 RM
*Use a rack*

B) MOFO 10

- 3-5 strict chin ups
- :30 L-sit

Conditioning:

EMOM 16
-100 ft Prowler Push (3/2)
-10 power Snatch (95/65)
-6 assault bike cals
-2 Turkish get ups

10/19/2017

A) Floor Press
5x5 @ 75%

B) MOFO 10
-15 Upright Rows HAP
-15 push ups

C) Conditioning:

AMRAP 12
-40 air squats
-15 push press (95/65)
-20 double unders
*double Unders increase by 20 reps each round

10/18/2017

A) Romanian Deadlifts
5x5 @ 40% of Regular Deadlift

*If you can't do these, then they will be replaced with banded good mornings*


B) Strict Toes 2 Bar
4 x 10



C) Conditioning:

For Time:
Run 1 Mile

Then 3 Rounds for Time:

-100ft Walking Lunges
- :60 Plank
- 10 DB Clean & Jerks (45/30) (OR hang C&Js as an alternate)

10/17/2017

A) MOFO 12
- 10 Strict Press (75/55)
- 12 Jingle Jangles

B) Weighted Sit Ups
3x20 HAP

C) Conditioning:

EMOM 15
-1 Deadlift (315/225)
-5 C2B Pull Ups
-8 Wall Balls

**Those who can't do the deadlifts can substitute it with a sled push of 50ft (3/2)**

10/16/2017

This week is going to be a bit of a recovery week strength wise. We spent the last 5 weeks hitting our strength cycle pretty damn hard - and I like to think it certainly paid off! We had several PRs (the data on those will be coming soon) and some of them were HUGE! However, as much as working hard and setting PRs is, we have to give our bodies a chance to rest and recover so that we can continue to build.

So, while we're taking a step back on the strength movements, the WODs are going to continue to be constantly varied, and appropriately intense!

Alas - tomorrow's programming:

A) Box Squat
- 10 x 3 @ 50%
*there should be no more than 1 min of rest between these sets*

How to box squat:
https://youtu.be/QEgBbQSpE4E

B) MOFO 10
- :30 hand stand hold
- :30 Hollow rocks

Conditioning:

AMRAP 12
-10 Burpee box overs
-5 squat snatches (115/75)

SUNDAY FUNDAY

AMRAP 6
10 DB Step ups (45/30)
10 DB push Press
20 DB Russian Twists
*alternate exercises

2 MIN REST

AMRAP 6

10 Power cleans (95/65)
8 K2E
*alternate full rounds

2 MIN REST

AMRAP 6

12 Jump squats
12 Push ups
50 ft Bear Crawl each
*alternate exercises, but both do bear crawl- one partner working at a time

*!*!*!*!*! EVERYONE WILL ROTATE THROUGH EACH AMRAP 6 TWICE*!*!*!*!*!*!

10/14/2017

SATURDAY PARTNER WOD

AMRAP 15
- 14 single hand kettle bell thruster (53/35)
- 10 Air assuaut cals
- 10 Box Jumps

*REST 3 MIN*

AMRAP 15

2 Rounds of...
-12 Deadlifts (115/75)
-9 hang cleans
-6 push jerks

Then...
500ft run each

Friday the 13th

A) Front Squat

1 RM

B) MOFO 8

- 10 Kroc Rows (Each Arm) HAP
- 10 Lateral Raises (Each Arm) HAP

C) Conditioning:

For Time:

Buy in...
-600 m run

Then...


2 Rounds
-20 American Swings (70/53)
-20 HSPU
-100 Double Unders

Cash Out:

600 m Run

10/12/2017

A) Bench Press

1 RM

B) Tabata Mash Up

- L-sit
- Empty Bar Good Mornings

C) Conditioning

AMRAP 15

20 Weighted Sit Ups (30/20)
6 Strict Pull Ups
100 ft Bear Crawls

10/11/2017

A) Deadlifts

1 RM

B) MOFO 8
- 8 Strict Dips
- 20 Upright Rows

C) Conditioning:

AMRAP 12

- 25 Wall Balls
- 10 T2B
- 5 Renegade Manmakers (60/40)

10/10/2017

A) Push Press
1 RM

B) Tabata Mash Up
- Front Rack Holds (110% of Front Squat)

-Air Squats

C) Conditioning:

EMOM 18

3 Deadlifts
2 Squat Cleans
1 Jerk
5 Box Jumps

(135/95)

10/09/2017

A) Back Squat 1 RM

20-25 min to find the heaviest back squat for 1 rep that we can

B) MOFO 10
-12 Arnold Presses HAP
-12 Ab Mat sits ups

C) Conditioning:

"Nancy"...Kind of.

3 Rounds for Time:

-600ft Run
-20 OHS (135/95)

10./09/2017

!!!!TEST WEEK!!!!!

This week we will be testing our 1RM (1 repetition maximum) for each of the strength training movements we've been training.

IT IS CRITICAL THAT WE TRACK THESE NUMBERS!!

As you all know, we do our strength training based on percentages of our 1 repetition maximum. It will be much easier to do our workouts if you know exactly what your 100% is in each lift.

Monday: Back Squat 1 RM
Tuesday: Push Press 1 RM
Wednesday: Deadlift 1 RM
Thursday: Bench Press 1 RM
Friday: Front Squat 1 RM

For best results, I'm going to recommend everyone follow this rep scheme for finding your 1 RM on each movement. It might work for you, it might not. Just a suggestion for those who might be unsure of how to properly attack a new personal best.

4 reps @ 65%

3 reps @ 75%

2 reps @ 85%

1 rep @ 92.5%

1 rep @ 95%

THEN GET HUGE AT YOUR NEW 1 RM!

10/08/2017

SUNDAY FUNDAY

On a running clock...

200 Ft burpee broad jumps
50 kettle bell snatches
50 pull ups
50 Push Press (115/80)
200 ft Burpee broad jump
40 kettle bell snatches
40 pull ups
40 push jerks
200 ft burpee broad jumps
30 kettle bell snatches
30 pull ups
30 Push jerks
200 ft burpee broad jumps
20 pull ups
20 k bell snatches
20 push jerks
200 ft burpee broad jumps
10 k bell snatches
10 pull ups
10 push jerks

10/07/2017

AMRAP 10

10 T2B
10 DB Front Squat
10 Burpees
*one partner working at a time. alternate exercises

Immediately into...

AMRAP 10

100 ft prowler push
15 Slam Balls
*both partners working at same time. While partner A is doing 100ft push, partner B is doing 15 balls slams. Switch when both complete

Immediately into

AMRAP 10

10 Deadlifts (185/135)
30 Double Unders
*partners alternate full rounds

10/06/2017

A) MOFO 10

-Front Squats (2 x 92%+)
-10 Kroc Rows each arm (HAP)

B) DB Lateral Raises
3 x 20 HAP

C) Conditioning:

For Time:

-600 M Run
-80 American Swings (53/35)
-60 Ab Mat Sit Ups
-40 Pistol Squats
-20 Thrusters (95/65)

*20 min Cap

10/05/2017

A) MOFO 12
- Bench Press (2 x 92%+)
- 8 Strict Chin Ups

B) Tabata Mash Up
- Hollow Rocks
- superman holds

C) Conditioning:
AMRAP 12

- 30 Barbell Lunges (115/75) (Back rack)
- 30 DB Power Cleans (45/30)
- 300 ft Run

10/04/2017

A) MOFO 10
-Deadlifts (2 x 92%)
-8 Strict Ring Dips

B) Upright Rows
3 x 20 HAP

C) Conditioning

AMRAP 15

- 3 Squat Snatches (135/95)
- 15 HR Push Ups
- 12 C2B Pull Ups

10/03/2017

A) E2M 12
- Push Press (2 x 92% +)
- 10 Box Jumps from bottom squat (High as possible)

B) Goblet Carry
600m x HAP

C) Conditioning

Prison Rules

- 2 Clean & Jerks (155/105)

*Rest 3 Min*

Prison Rules

- 5 Wall Balls
- 3 Burpees

Prison Rules = Every :15 for 7 min accomplish the written work. For the clean and jerks, you do 2 reps every :15. For the second one (wall balls and burpees) alternate which exercise you're doing. This works just like a MOFO.

10/02/2017

A) MOFO 12
- Back Squats (2 x 92%+)
- 12 Arnold Presses HAP

B) 1/4 Turkish get ups
3x10 each side

C) Conditioning
5 Rounds for Time
- 10 DB push jerks (45/30)
- 2 Deadlifts (315/225)
- 88 lateral bar hops

10/01/2017

SUNDAY FUNDAY

This workout will have 3 separate stations, and all stations will be run on the same 10 min clock.

Station 1:

Assault Bike HELL
10 rounds
:15 as fast as possible
:45 rest
*max of 2 people per bike
AMRAP
Station 2:

The Weightlifting Crossfitters Total:

On a 10min clock, establish a 1rm snatch & a 1rm thruster. Once you fail the snatch, begin finding 1rm thruster.

Station 3: ROWLING!!!!!

Everyone at this station will be playing a game of Rowling! A combination of golf and rowing. Lowest score wins.

How to play:

Rower gets set to read meters. Once it is set to 0, player 1 has to row so that the ticker falls to exactly 100m. Each meter over or under will equal 1 point to your score (bad).

We'll do this for 10 min rather than a specified number of rounds.

If anyone wants to stick around after and play some more it is totally welcomed because this is a fun game if you've never played.