Workouts for 10/14-10/19/2019

Monday, October 14

OLYMPIC LIFTING

20 Minutes:
Work To A Heavy Clean

APPLE

12 Minute AMRAP:
12 Calorie Row (Fit: 8 Calories)
12 Pull-ups (Fit: Toe-Spot/Banded)
12 Kettlebell Push Press (Fit: 35/26#, RX: 44/35#, FB: 53/44#)


Tuesday, October 15

SKILL

15 Minute EMOM: Jump Rope
Fit: 60 Singles
RX: 20 Double-Unders
FB: 40 Double-Unders

17.1

For Time (20 Minute Timecap):
10 Dumbbell Snatch (Fit: 35/20#, RX: 50/35#)
15 Burpee Box Jumps (Fit: 20/16", RX: 24/20")
20 Dumbbell Snatch
15 Burpee Box Jumps
30 Dumbbell Snatch
15 Burpee Box Jumps
40 Dumbbell Snatch
15 Burpee Box Jumps
50 Dumbbell Snatch
15 Burpee Box Jumps


Wednesday, October 16

OLYMPIC LIFTING

20 Minutes:
Work To A Heavy Snatch

PEAR

11 Minute AMRAP:
11 Pushups (Fit: Knee/Box Pushups)
11 Wallballs (Fit: 14/10#, RX: 20/14, FB: 25+/20#)
11 Situps


Thursday, October 17

STRENGTH

1 Rep Bench Press

RUNNING WITH GRACE

For Time:
30 Clean and Jerks (Fit: 95/65#, RX: 115/75##, FB: 135/95#)
*Each Time Athlete Puts The Bar Down - 200m Run*


Friday, October 18

STRENGTH

3 Supersets:
40 Plank Shoulder Taps
30 Kettlebell Single-Arm Strict Press
20 Dumbbell Farmer's Lateral Box Step Up and Over
10 Burpee Goblet Squat

PAMPLEMOUSSE

4 Rounds For Time:
40 Jumping Lunges (Fit: Lunges)
30 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
20 Slamballs (Fit: 30-35/20-25#, RX: 40/30-35#, FB: 50/40#)


Saturday, October 19 - Regular Class Schedule

OPEN WORKOUT 20.2

Workouts for 10/7-10/12/2019

Monday, October 7

STRENGTH

5 Supersets:
6/Arm Single-Arm Kettlebell Sumo Deadlifts
6/Arm Kettlebell Front Rack Box Squats
6/Arm Bottoms Up Kettlebell Strict Press

ANDREW'S RHUBARB

13 Minute AMRAP:
20 Jumping Lunges (Fit: Lunges)
12 Slamballs (Fit: 30/20#, RX: 40/30, FB: 50/40#)
8 Push Jerk (Fit: 95/65#, RX: 135/93#, FB: 155/105#)


Tuesday, October 8

SKILL

15 Minutes of Pull-up Work

STACY'S AFRICA

3 Rounds For Time:
20 Burpees (Fit: Bodybuilders)
400m Run
15 Pull-ups (Fit: Toe-spot/Banded Pullups)


Wednesday, October 9

STRENGTH

3 Supersets:
10 Tall Kneeling Filly Presses
30 Prisoner Air Squats
15 Supinated Grip Deadlifts

ZACH'S OLIVES

11 Minute AMRAP:
10 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
10 Push Press (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Thursday, October 10

SKILL

15 Minutes of Handstand Work

ANNA'S MESS

For Time:

Buy-In - 30 Calorie Row (Fit: 20 Calories)
50-40-30-20-10 (Fit: 30-25-20-15-10)
Double-Unders (Fit: Single-Unders)
Situps
Cash-Out - 20 Calorie Row (Fit: 10 Calories)


Friday, October 11

STRENGTH

4 Supersets:
20 Turkish Situps
20 Kettlebell Good Mornings
2 Wallwalks

MEGGAN'S BEING TOO COLD

4 Rounds (:45 on/:30 Off)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25+/20)
Assault Bike
Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Saturday, October 12 - Regular Class Schedule

OPEN WORKOUT 20.1

Workouts for 9/30-10/5/2019

Monday, September 30

STRENGTH

4x10 Strict Press

RAG DOLL

15 Minute AMRAP:
25 Ring Rows
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25+/20)
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, October 1

SKILL

15 Minutes To Practice: Double-Unders

NORWEGIAN FOREST

2 Rounds For Time:
20 Dumbbell Push Press (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
40 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
800m Run


Wednesday, October 2

STRENGTH

4x10 Front Squats

RUSSIAN BLUE

10 Minute AMRAP:
10 Overhead Squats (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
8 Ring Dips (Fit: Banded Dips/Bench Dips)


Thursday, October 3

STRENGTH

4x10 Deadlift

BRITISH SHORTHAIR

12 Minute AMRAP:
5 Pull-Ups (Fit: Banded/Toe-Spot)
5 Toes-2-Bar (Fit: Hanging Knee Raises)
5 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 135/95#)


Friday, October 4

STRENGTH

4 Supersets:
15 Tall Kneeling Arnolds Press
15 Bottoms Up Kettlebell Front Rack Squats
15 Dual Dumbbell Bent Over Rows

SPHYNX

3 Rounds For Time:
40 Calorie Row (Fit: 30 Calories)
15 Burpees Over Rower (Fit: Bodybuilders)


Saturday, October 5

COMMUNITY DAY

4 Rounds (1:00 On/1:00 Off)
Air Squats
Push-ups (Fit: Knee/Box Pushups)
Jumping Pull-ups (FB: Strict Pullups)
Walking Lunges

Workouts for 9/23-9/28/2019

Monday, September 23

OLYMPIC LIFTING

20 Minutes To Find Heavy Complex:
2 Full Cleans + 1 Hang Clean

FLEMISH GIANT

12 Minute AMRAP:
Max Unbroken Reps At Each Movement, Once The Bar Is Put Down Switch Movements
Push Press (Fit: 75/55, RX: 95/65#, FB: 115/75#)
Hang Power Cleans (Same Weight)
Deadlifts (Same Weight)

*Score Is Total Reps Completed With All Movements*


Tuesday, September 24

STRENGTH

5 Supersets:
20 Single-Leg Kettlebell RDL (Same weight for all)
20 SIngle-Arm Kettlebell Z Press
20 Single Kettlebell Front Rack Curtsy Squats

HOLLAND LOP

4 Rounds For Time:
400m Run
15 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
20 Situps


Wednesday, September 25

STRENGTH

4x10 Back Squat
@ 75% of 5RM

MINI REX

15 Minute AMRAP:
20 Jumping Lunges (Fit: Lunges)
5 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
20 Push-Ups (Fit: Knee/Box Push-Ups)


Thursday, September 26

STRENGTH

4x10 Push Press
@ 75% of 5RM

BEVEREN

3 Rounds For Time:
20 Chest-2-Bar Pull-ups (Fit: Banded/Toe-Spot, RX: Kipping, FB: C2B)
25 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Friday, September 27

STRENGTH

4x10 Bench Press
@ 75% of 5RM

JERSEY WOOLY

6 Rounds (:30 On/:30 Off)
Assault Bike
Elbows To Hand Plank (Fit: Plank On Knees)
Double-Unders (Fit: SIngle-Unders)


Saturday, September 28

BATTLE OF THE BUNNIES

Workout 1: The Bunny Complex

Part 1:
With An Empty Bar, Each Partner Will Perform One Bunny Complex:
Power Clean + Front Squat + Hang Clean + Push Press + Hop Over The Bar
Score: Number Of Completed Bunny Complexes

* Partners Must Alternate After Each Complex And High-5 Every Time They Switch Places.

1 Minute Rest

Part 2:

6 Minute Kettlebell Swing Ladder -
Partners Will Spend 1 Minute At Each Weight Doing As Many Russian Kettlebell Swings As
Possible While Other Partner Holds A Dumbbell In Each Hand Suitcase Style.
Score: Number Of KB Swings Completed

* Kettlebell Weights Will Get Progressively Heavier As The Ladder Moves Forward (26-35-44-53-62-70).
* Dumbbell Weights Will Decrease (35-30-25-20-15-10).
* Either Partner Can Do The Work.
* All Teams Will Do The Same Weight, So Strategy will Play A Role Here.

Workout 2: Ladder Ball Rope Climb (10 Minute AMPAP):

Partners Will Take Turns Completing A Full Round:
*10 Calorie Row, Followed By 1 Rope Climb For Points:
**1 Point: Athlete Hangs On The Rope With Full Body Weight Supported (feet off of the ground)
**2 points: Athlete Touches Marker ½ Way Up The Rope
**3 points: Athlete Touches The Beam At The Top Of The Rope
Score: Total Number Of Rope Climb Points

*Each Partner Decides Which Point Level They’d Like To Attempt Per Round.*

Workout 3: All Together Now!

Part 1 (15 Minute Timecap):

21-15-9 -
Kettlebell Walking Lunges (both partners holding same KB)
Synchronized Burpees
Synchronized Knee Raises
Partner Wall Ball (One Partner Throws The Wall Ball To Target, The Other Catches It And Performs A Wall
Ball, And So On. Each Time The Ball Hits The Target Is 1 Rep)
Score: Time

*All Movements Must Be Performed By Both Athletes*

Part 2:

10 Minutes To Find 1 Rep Max Deadlift For Both Partners
Score: Weight

*Can Make As Many Attempts As Needed In The 10 Minutes*

Workouts for 9/16-9/21/2019

Monday, September 16

STRENGTH

4 Supersets:
10 Floor Presses
10 Windshield Wipers (5 each side)
10 Barbell Ab Rollout

ALL THE KETTLEBELLS IN A BOX TO THE LEFT

10 Minutes (Complete As Many Complexes As Possible):
2 Double Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
2 Double Kettlebell Cleans (Same Weight)
2 Double Kettlebell Shoulder-2-Overhead (Same Weight)


Tuesday, September 17

STRENGTH

3x12 Front Squats
*B/T Sets - 25 Frog Pumps*

HEAD, SHOULDERS, CLEANS AND TOES

12 Minute AMRAP:
5 Clean and Jerk (Fit: 95/65#, RX:115/75#, FB: 135/95#)
5 Toes-2-Bar (Fit: Hanging Knee Raises)


Wednesday, September 18

STRENGTH

3x12 Push Press
*B/T Sets - 12 Cuban Presses*

SMELLS LIKE BOX JUMPS

15 Minute AMRAP:
12 Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
12 Dumbbell Snatch (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
12 Pull-ups (Fit: Toe-Spot/Banded Pull-ups)


Thursday, September 19

SKILL

15 Minutes Turkish Get-ups

DIP, YOU DIP, I DIP, YOU DIP

4 Rounds For Time:
8 Ring Dips (Fit: Banded/Bench Dips)
16 Pistol Squats (Fit: Assisted Pistols)
32 Flutter Kicks


Friday, September 20

OLYMPIC LIFTING

Snatch Complex (20 Minutes):
*Full Complex = Full Snatch + 2 Hang Snatch*

BARS AND BURPS

27-21-15-9:
Deadlift (Fit: 135/95#, RX: 185/125#, FB: 225/155#)
Burpee Over Bar (Fit: Bodybuilder Over Bar)


Saturday, September 21

OPEN WOD 17.5 (25 Minute CAP)

10 Rounds For Time:
9 Thrusters (Fit: 75/55#, RX: 96/65#)
35 Double-Unders (Fit: 2x Single-Unders)

Workouts for 9/9-9/14/2019

Monday, September 9

STRENGTH

3x12 Strict Press
*B/T Sets - 16 Dumbbell Front Raises*

MASHED POTATOES

15 Minute AMRAP:
20 Single-Arm Dumbbell Clean & Jerk (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
20 Suitcase Lunge (Fit: Unweighted, RX: Same Weight)
20 V-Ups (Fit: Tuckups)


Tuesday, September 10

STRENGTH

3x12 Deadlift
*B/T Sets - 10 Jefferson Curls*

GRAVY

5 Rounds For Time:
20 Slamball (Fit: 30/20#, RX; 40/30#, FB: 50/40#)
10 Burpee Pullups (Fit: 10 Burpee Jumping Pullups)


Wednesday, September 11

9/11 TRIBUTE WOD

For Time:
2001m Row
11 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
11 Thrusters (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Chest-2-Bar Pull-ups (Fit: C2B Toe-Spot/Banded, RX: C2B)
11 Power Cleans (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Handstand Push-ups (Fit: Strict Dumbbell Press)
11 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
11 Toes-2-Bar (Fit: Hanging Knee Raises)
11 Push Jerks (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Deadlifts (Fit: 135/95#, RX: 185/125#, FB: 225/165#)
2001m Row


Thursday, September 12

STRENGTH

3x12 Back Squat
*B/T Sets - 15 Pause Jumping Air Squats*

COLE SLAW

12 Minute AMRAP:
15 Wallball (Fit: 14/10#, RX: 20/14#, FB: 25+/20#)
5 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Friday, September 13

STRENGTH

3x12 Bench Press*B/T Sets - 20 Dumbbell Flys*

MACARONI & CHEESE

16 Minute AMRAP:
10 Push-ups (Knee/Box Push-ups)
20 Curtsy Squats (Unweighted)
30 Russian Kettlebell Swings (Fit: 44/35#, RX: 53/44#, FB: 62+/53+)


Saturday, September 14

CROSSFIT GAMES WOD

"Triple 3" (For Time):
3000m Row (Fit: 2000m Row)
300 Double-Unders (Fit: 300 Singles)
3 Mile Run (1 Mile Run)

Workouts for 9/2-9/7/2019

Monday, September 2 - 10a Class Only

JOB'S CHALLENGE

3 Rounds For Time:
20 Burpees (Fit: Bodybuilders)
15 Pull-ups (Fit: Toe-Spot/Banded)
60 Jumping Lunges (Fit: Reverse Lunges)
25 Push-ups (Fit: Box/Knee Push-ups)
1000m Row


Tuesday, September 3

STRENGTH

4x10 Front Squats
@ 75% of 5RM

CARROTS

3 Rounds For Time:
30 Plate Lunges (Fit: 25/10#, RX: 35/25#, FB: 45/35#)
10 Plate Sit-ups (Same Weight)
400m Run


Wednesday, September 4

STRENGTH

3 Supersets:
5 Pull-Up Negatives
30 Banded Good Mornings

YAMS

12 Minute AMRAP:
6/Leg Single-Leg RDL (Athlete's Choice)
6 Renegade Row Push-ups (Athlete's Choice)


Thursday, September 5

STRENGTH

4x10 Push Press
@ 75% of 5RM

ARTICHOKE

4 Rounds:
30 Calorie Row (Fit: 25 Cal)
20 Sit-ups
10 Burpee Box Jumps (Fit: 20/16”, RX: 24/20”, FB: 30/24”)


Friday, September 6

STRENGTH

5x5 Barbell Lunges

BUTTERNUT SQUASH

15 Minute AMRAP:
15 Deadlifts (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
10 Back Squats (Same Weight)


Saturday, September 7 - 10a Class Only

COMMUNITY DAY

4 Rounds (1:00 On, 1:00 Off)
Goblet Squats (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
Slamball (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
Russian Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
Push-Ups (Fit: Box/Knee Push-ups)

Workouts for 8/26-8/31/2019

Monday, August 26

STRENGTH

4x10 Back Squat
@ 75% of 5 RM

PUSH AND PULL

10 Minute AMRAP:
12 Burpees (Fit: Bodybuilders)
12 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)


Tuesday, August 27

STRENGTH

4x10 Deadlift
@ 75% of 5 RM

PUTTING A TENT TOGETHER

21-15-9:
Overhead Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
Handstand Push-ups (Fit: Standing Dumbbell Strict Press, RX: Strict/Kipping)


Wednesday, August 28

STRENGTH

4x10 Bench Press
@ 75% of 5 RM

CAMPFIRE AND SMORES

16 Minute AMRAP:
6 Power Cleans (Fit: 95/65#, RX: 115/75#, FB:135/95#)
6 Shoulder-2-Overhead (Same Weight)


Thursday, August 29

OLYMPIC LIFTING

20 Minutes to Find:
Heavy 2 Rep Snatch

LATE SUMMER SUNSETS

4 Round For Time:
30 Walking Lunges (Unweighted)
30 Sit-Ups (Fit: 20 Sit-ups)
5 Bar Muscle-Ups (Fit: Toe-Spot/Banded C2B, RX: 10 C2B, FB: Bar MUs)


Friday, August 30

STRENGTH

4x10 Strict Press
@ 75% of 5 RM

FLOATING THE RIV

15 Minute AMRAP:
15 Deadlifts (Fit: 135/95#, RX: 185/135#, FB: 225/155#)
30 Double-Unders (Fit: 2x Singles)
15 Push-ups (Fit: Knee/Box Push-ups)


Saturday, August 31

PARTNER WOD

Buy-In: 800m Partner Run

3 Rounds:
40 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
40 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
40 Tuck-ups

Cash-Out: 800m Partner Run

Workouts for 8/19-8/24/2019

Monday, August 19

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 2 Rep Clean

INTERVALS

3 Rounds (1:00 On/:30 Off)
Jumping Lunges (Fit: Lunges)
Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Burpees (Fit: Bodybuilders)


Tuesday, August 20

STRENGTH

4x8 Push Press
@ 75% of 5 RM

DEATH BY THRUSTERS

Every Minute On The Minute: 1 Thruster
*Add One Rep Each Minute Until Reps Cannot Be Completed In The Allotted Time*
Fit: Thrusters (75/55#)
RX: Thrusters (95/65#)


Wednesday, August 21

CLUCKS AND FRIES

3 Rounds For Time:
50 Sit-ups
100 Double-Unders (Fit: 200 Singles)
800m Run


Thursday, August 22

STRENGTH

4x8 Front Squats
@ 75% of 5 RM

DUMBBELLS FOR ALL

12 Minute AMRAP:
12 Dumbbell Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
12 Dumbbell Shoulder-2-Overhead (Same Weight)
12 Dumbbell Goblet Squat (Same Weight)


Friday, August 23

TABATA

Tabata 1 - Wallsits
*1 Minute Rest*

Tabata 2 - Push-ups
*1 Minute Rest*

Tabata 3 - Bar Hangs

STRENGTH

2 Sets (Not For Time):
50 Bench Press
50 Skull Crushers
50 Bicep Curls
50 Shoulder Press
50 Back Squats
50 Barbell Lunges
*Athletes will use an empty barbell for all movements*


Saturday, August 24

PARTNER WOD

25 Minute Partner AMRAP:

Buy-In - 50 Calorie Row For Each Partner

In Remaining Time:
Max Russian Kettlebell Swings
Partner A - Holds Barbell In Front Rack (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
Partner B - Russian Kettlebell Swings (Fit: 44/35#, RX: 53/44, FB:62-70/53#)

Workouts for 8/12-8/17/2019

Monday, August 12

STRENGTH

4x8 Strict Press
@ 75% of 5 Rep Max

3 EGG OMELETTE

5 Rounds For Time:
10 Pistols (Fit: Assisted Pistols)
10 Toes-2-Bar (Fit: Hanging Knee Raises)
10 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, August 13

STRENGTH

4x8 Back Squat
@ 75% of 5 Rep Max

SMOKED SALMON BENEDICT

13 Minute AMRAP:
6 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
6 Single-Arm Dumbbell Overhead Lunges (Fit: 35/20#, RX: 50/35#)


Wednesday, August 14

OLYMPIC LIFTING

20 Minutes to Find:
2 Rep Hang Snatch

DRIP COFFEE AND THE FRONT PAGE

3 Rounds For Time:
20 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)
30 American Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62-70/44-53#)
20 Push-ups (Fit: Knee/Box Push-ups)


Thursday, August 15

STRENGTH

4x8 Deadlifts
@ 75% of 5 Rep Max

DOWNTOWN...

15 Minute AMRAP:
20 Air Squats
15 Calorie Row (Fit: 10 Calories)
10 Power Cleans (Fit: 95/65#, RX: 135/95#)
5 Ring Dips (Fit: Banded Dips/Box Dips, RX: Strict/Kipping)


Friday, August 16

STRENGTH

4x8 Bench Press
@ 75% of 5 Rep Max

KETTLEBELL WHO?

4 Rounds For Time:
16 Kettlebell Front Rack Squats (Fit: 35/26#, RX: 53/35#)
1 Minute Kettlebell Farmers Hold (Same Weight)
16 Kettlebell Renegade Rows (Same Weight)


Saturday, August 17

STRENGTH

4x1 Minute Plate Pinch

"PARTNER NICOLE"

20 Minute AMRAP:
400m Partner Run
Max Unbroken Pull-ups (Fit: Toe-Spot/Banded)

Workouts for 8/5-8/10/2019

Monday, August 5

STRENGTH

5-5-5-5-5 Push Press

METCON

15 Minute AMRAP:
8 Toes-2-Bar (Fit: Hanging Knee Raises)
8 Kettlebell Push Press (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
8 Kettlebell Suitcase Lunges (Same Weight)


Tuesday, August 6

STRENGTH

5-5-5-5-5 Front Squat

FLIGHT SIMULATOR

Double-Unders For Time:
Fit: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Singles
RX: 10-20-30-40-50-40-30-20-10
FB: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets


Wednesday, August 7

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 2 Rep Hang Clean

INTERVALS

4 Rounds (:30 On/:30 Off)
Calorie Row
Inchworms
Dumbbell Snatches (Fit: 35/20, RX: 50/35#, FB: 70/50#)


Thursday, August 8

STRENGTH

3 Supersets:
20 Supinated Grip Ring Rows
20 Weight Plate Good Mornings
1 Minute Bar Hang

METCON

12 Minute AMRAP:
10 Deadlift (Fit: 135/95#, RX: 185/135#, FB: 225/155#)
10 C2B Pull-ups (Fit: C2B Toe-spot/Banded, RX: Kipping, FB: C2B)


Friday, August 9

THE FIRST CUT

4 Rounds For Time:
400m Run
3 Rope Climbs (Fit: Partial Rope Climbs)
7 Squat Snatches (Fit: 95/65# Power Snatch, RX: 115/75# Power Snatch, FB: 135/95#)


Saturday, August 10

PARTNER WOD

6 Rounds For Time With Partner (30 Minute Timecap):
20 Push-ups (Fit: Knee/Box Push-ups)
30 Burpees (Fit: Bodybuilders)
40 Wallballs (Fit: 14/10#, RX: 20/14#, FB:25-30/20#)
50 Situps

Workouts for 7/29-8/3/2019

Monday, July 29

OLYMPIC LIFTING

20 Minutes to Work On:
Snatch Technique Work

INTERVALS

3 Rounds (1:00 Work/1:00 Rest)
Assault Bike Calories
Devils Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
Slamballs (Fit: 30-35/20-25#, RX: 40/30-35#, FB: 50/40#)


Tuesday, July 30

STRENGTH

5-5-5-5-5 Bench Press

CHIPPER

"Karen" (For Time:)
150 Wallballs (Fit: 14/10#, RX: 20/14#)


Wednesday, July 31

STRENGTH

5-5-5-5-5 Back Squat

METCON

"17.3" (7 Minute AMRAP)
10 Power Snatches (Fit: 65/45#, RX: 75/55#)
3 Bar Muscle-ups (Fit: Banded/Toe-Spot C2B, RX: C2B, FB: Bar Muscle-ups)


Thursday, August 1

“PANCAKES & WAFFLES”

4 Rounds For Time (25 Minute Timecap):
15 Clean and Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
10 Burpee Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
5 Wallwalks (Fit: Partial Walks)
400m Run


Friday, August 2

STRENGTH

5-5-5-5-5 Deadlift

PLUMBING / PLUMBING

4 Sets (No Time Recorded):
10 Banded Pendlay Row (Athletes Choice)
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
10 Arch Taps (Unweighted)
10/Leg Single-Leg Glute Hip Bridges (Unweighted)


Saturday, August 3

PARTNER SATURDAY

25 Minute AMRAP (W/Partner):

Buy-In: 3000m Row

In Remaining Time:

Ascending Ladder 2,4,6,8,10,12...
Push-ups (Fit: Knee/Box Push-ups)
Tuck-ups
Goblet Squats (Heaviest Weight Both Partners Can Complete)

Workouts for 7/22-7/27/2019

Monday, July 22

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 1 Rep Hang Clean

METCON

12 Minute AMRAP:
10 Dumbbell Snatch (Fit: 35/20#, RX: 50/35#, FB: 53/35 KB Snatch)
20 Double-Unders (Fit: 2x Singles/1x Penguin Claps)
10 Situps


Tuesday, July 23

STRENGTH

4x10 Bench Press
*5 Push-ups Between Sets*

CHIPPER

2 Rounds For Time:
40 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)
40 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
40 Calorie Row


Wednesday, July 24

SKILL

10 Minutes:
Rope Climb Technique

METCON

20 Minute AMRAP:
1 Rope Climb (Fit: 3 Rope Climb Progressions)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
5 Toes-2-Bar (Fit: Hanging Knee Raises)
100m Run


Thursday, July 25

STRENGTH

5-5-5-5-5 Strict Press

METCON

16 Minute AMRAP:
24 Russian Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62-70/44-53#)
16 Single-Arm Dumbbell Push Press (Fit: 35/20#, RX: 50/35#, FB: 60/40#)
16 Walking Filly Lunges (Same Weight)


Friday, July 26

STRENGTH

3x15 Back Squat (@ 50% of Heaviest Squat)
*10 Bodybuilder Squat Between Sets*

CHIPPER

5 Rounds For Time:
10 Kettlebell Deadlifts (Fit: 53/35#, RX: 62-70/44-53#)
100m Farmers Carry (Same Weight)


Saturday, July 27

HERO WOD

"DT" (5 Rounds For Time):
12 Deadlifts (Fit: 55-135, RX: 155/105#)
9 Hang Power Cleans (Fit: 55-135, RX: 155/105#)
6 Push Jerks (Fit: 55-135, RX: 155/105#)

Workouts for 7/15-7/20/2019

Monday, July 15

STRENGTH

4 Supersets:
5 Negative Handstand Push-ups (Fit: Negative Strict Dumbbell Presses)
10 Kettlebell Z Presses

METCON

7 Minute AMRAP:
15 Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
15 Push Jerks (Same Weight)

2 Minutes Rest

5 Minute AMRAP:
15 Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
15 Push Jerks (Same Weight)


Tuesday, July 16

METCON

25 Minute AMRAP:

Buy-In: 2000m Row

In Remaining time:
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
20 Ring Rows
400m Run


Wednesday, July 17

STRENGTH

5-5-5-5-5 Overhead Squats

CHIPPER

5 Rounds For Time:
5 Bar Muscle-ups (Fit: Toe-spot/Banded C2B, RX: 10 C2B, FB: 5 MUs)
10 Pistols (Fit: Assisted Pistols on Box/Banded)
20 Sit-ups


Thursday, July 18

STRENGTH

3 Supersets:
20 Single-Arm Kettlebell Deadlifts
20 Single-Arm Bent Over Rows

METCON

15 Minute AMRAP:
16 Single-Arm Power Cleans (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
100 Feet Suitcase Carry (Same Weight)


Friday, July 19

OLYMPIC LIFTING

20 Minute To Find:
Heavy 1 Rep Hang Snatch

CHIPPER

3 Rounds For Time:
75 Double-Unders (Fit: 2x Singles/1x Penguin Claps)
50 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
25 Kettlebell Goblet Squat-2-Press (Same Weight)


Saturday, July 20

HERO WOD

"Daniel" (For Time):
50 Pull-ups (Fit: Banded/Toe-spot)
400m Run
21 Thrusters (Fit: 75/55#, RX: 95/65#)
800m Run
21 Thrusters (Fit: 75/55#, RX: 95/65#)
400m Run
50 Pull-ups (Fit: Banded/Toe-spot)

Workouts for 7/8-7/13/2019

Monday, July 8

STRENGTH

4x4 Back Squat

METCON

20 Minutes to Row Max Calories:
400m Run
Max Calories on Rower in 3 Minutes


Tuesday, July 9

STRENGTH

15 Minutes To Find:
1 Rep Max Push Jerk

CHIPPER

3 Rounds For Time:
20 Push Press (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
20 Front Squats (Same Weight)
20 Burpees Over Bar (Fit: Bodybuilders)


Wednesday, July 10

STRENGTH

4 Supersets:
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
10/Leg Dumbbell Single-leg RDL

METCON

14 Minute AMRAP:
30 Double-Unders (Fit: 2x Singles)
10 Toes-2-Bar (Fit: Hanging Knee Raises)
10 Push-ups (Fit: Knee/Box Push-ups)
30 Walking Lunges


Thursday, July 11

SKILL

10 Minutes To Find:
Max Height Box Jump

CHIPPER

For Time:

"Grace" 30 Clean and Jerks (Fit: 95/65#, RX: 135/95#)
5 Minute Rest
"Isabel" 30 Snatches (Fit 95/65#, RX: 135/95#)


Friday, July 12

STRENGTH

4x8 Bench Press
*Last set is a dropset*

INTERVALS

2 Rounds (2:00 Work/1:00 Rest):
Assault Bike Calories
Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")


Saturday, July 13

SKILL

3 Sets:
Max Bar Hang

HERO WOD

"Adam Rand" (15 Minute EMOM):
0:00 - 5:00 5 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
5:00 - 10:00 3 Thrusters (Fit: 95/65#, RX: 115/85#, FB: 135/95#)
10:00 - 15:00 1 Thruster (Fit: 115/85#, RX: 135/95#, FB: 165/115#)

Workouts for 7/1-7/6/2019

Monday, July 1

STRENGTH

3 Supersets:
8 Snatch Grip Behind The Neck Push Jerk
10/Arm Single-Arm Arnolds Press

METCON

13 Minute AMRAP:
25 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
200m Run


Tuesday, July 2

STRENGTH

3 Supersets:
20 Heavy Handle Up Goblet Squats
10 Weighted Plate Squats

INTERVALS

5 Rounds (:30 Work/:30 Rest)
Empty Barbell Strict Press
Burpees Over Bar
Empty Barbell Back Squats


Wednesday, July 3

STRENGTH

3 Supersets:
8 Sumo Deadlifts
20 Slamball Deadlifts

METCON

12 Minute AMRAP:
7 Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
7 Dumbbell Hang Cleans (Same Weight)
7 V-ups


Thursday, July 4 - 10a Class Only

4TH OF JULY "7/4/1776"

7 Rounds For Time:
4 Bench Press (Fit: 115/75#, RX: 135/95#, FB: 185/125#)
17 Hip Bridges
Cashout - 76 Calorie Row


Friday, July 5 - Classes @ 11:00a, 4p, 5p & 6p

HERO WOD "ROY"

5 Rounds For Time:
15 Deadlifts (Fit: 155/105#, RX: 185/125#, FB: 225/135#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
25 Pull-ups (Fit: Toe-spot/Banded)


Saturday, July 6

HERO WOD "HAVANA"

25 Minute Partner AMRAP:
150 Double-Unders (Fit: Singles, RX: 75 DUs, FB: 150 DUs)
50 Push-ups (Fit: Knee/Box Push-ups)
15 Power Cleans (Fit: 115/75#, RX: 135/95#, FB: 185/125#)

Workouts for 6/24-6/29/2019

PRIDE Fit is back - June 29th! It’s our 3rd annual workout to celebrate Pride! Join us for a free community workout suitable for all levels! No experience needed!
Doors at 9:30am
Workout begins at 10am
Accepting donations for Lambert House (https://www.instagram.com/lamberthouse/?hl=en)

➡️ https://linktr.ee/jetcitycrossfit Link to RSVP to the FB event!


Monday, June 24

STRENGTH

4 Supersets:
10 Front Rack Lunges
16 Prisoner Single-leg Good Mornings

CONDITIONING

5 Minutes Max Calorie Row
2 Minute Rest
5 Minutes Max Double-Unders (Fit: Single-Unders)


Tuesday, June 25

STRENGTH

3 Supersets:
8 Standing Behind The Neck Press
12 Alternating Kettlebell Z Press

CHIPPER

21-15-9:
Wallball (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
American Kettlebell Swing (Fit: 44/26#, RX: 53/35#, FB: 62-70/53#)
400m Run


Wednesday, June 26

STRENGTH

4 Supersets:
8 Segmented Deadlifts
10 Weighted Superhumans

METCON

14 Minute AMRAP:
14 Pull-ups (Fit: Toe-spot/Banded)
14 Toes-2-Bar (Fit: Hanging Knee Raises)
14 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, June 27

OLYMPIC LIFTING

15 Minutes To Find:
Heavy 1 Rep Low Hang Snatch + High Hang Snatch

CHIPPER

6 Rounds For Time:
10 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
10 Push-ups (Fit: Knee/Box Push-ups)
10 Sit-ups


Friday, June 28

STRENGTH

15 Minutes:
Find Heavy 1 Rep Thruster

INTERVAL

4 Rounds (:45 Work/ :15 Rest):
Jumping Lunges (Fit: Lunges)
Renegade Row (Athletes Choice)
Burpees Over Dumbbell (Fit: Bodybuilders)


Saturday, June 29

PRIDE FIT

"Stonewall 50" (25 Minute Partner WOD):
50 Dumbbell Push Press
50 Dumbbell Goblet Squat
50 Leg Raises
50 Slamballs
200m Run

Workouts for 6/17-6/22/2019

Monday, June 17

STRENGTH

4 Supersets:
10 Tall Kneeling Kettlbell Presses
10 Half Kneeling Behind The Neck Presses

METCON

12 Minute AMRAP:
30 Double-Unders (Fit: 60 Singles-Unders/30 Penguin Claps, RX: 15 DUs, FB: 30 DUs)
5 Burpees (Fit: Bodybuilders)
5 Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)


Tuesday, June 18

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 1 Rep Power or Squat Clean

CHIPPER

3 Rounds For Time:
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Devils Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)


Wednesday, June 19

STRENGTH

4 Supersets:
5 Overhead Squats (Increasing Weight Each Set)
3/Arm Overhead Kettlebell Squats

INTERVALS

2 Rounds (2:00 Work/:30 Seconds Rest)
Assault Bike
Dumbbell Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Goblet Squats (Same Weight)


Thursday, June 20

STRENGTH

3 Supersets:
10 Seated Good Mornings
20 Dumbbell Suitcase Reverse Lunge to Single-Leg RDL

METCON

18 Minute AMRAP:
10 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping, FB: C2B)
20 Hang Power Cleans (Fit: 45/35#, RX: 75/55#, FB: 95/65#)
30 Kettlebell Deadlifts (Fit: 53/35#, RX: 62/44#, FB: 70/53#)


Friday, June 21

SKILL/STRENGTH

20 Minutes To Accrue:
5 Minutes of Kettlebell Front Rack Hold (Heavy)
5 Minutes of Handstand Holds (Fit: Feet Hold On Wall/Dumbbell Overhead Hold)

CHIPPER

For Time w/Empty Barbell:
100 Bench Press
100 Cheater Curls
100 Skull Crushers


Saturday, June 22

HERO WOD

"Blake" (For Time):
1000m Row
50 Push-ups (Fit: Knee/Box Push-ups)
30 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
40 Push-ups (Fit: Knee/Box Push-ups)
20 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
30 Push-ups (Fit: Knee/Box Push-ups)
10 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
1000m Row

From Outwod (https://iamout.org/):
Blake M. Dremann is an active duty Navy Lieutenant Commander.
Lt. Cdr. Dremann is a 2015 recipient of the Navy League's Vice Admiral Robert F.
Batchelder Award, the Navy’s highest logistics award for contributing to the
operational readiness of the fleet. He is also the President of Service members,
Partners and Allies for Respect and Tolerance for All known as @sparta_trans, a
national LGBT advocacy organization that is focused on transgender military
service. This is the leading organization that helped change the policy in the
Department of Defense that barred open transgender service members.

Workout for 6/10-6/15/2019

Monday, June 10

STRENGTH

4 Supersets:
8 Three Second Pause Front Squats
8/Leg Kettlebell Curtsy Squats

VENTILATION / PLUMBING

15 Minute AMRAP:
6 Alternating Kettlebell Thrusters (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
6 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
2 x Down and Back 1 Gym Length Double Kettlebell Front Rack Carry


Tuesday, June 11

STRENGTH/CONDITIONING

"Triple Grace" (30 Minute Timecap):
30 Dumbbell Clean & Jerks (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
30 Sandbag Clean & Jerks (Athletes Choose Weight)
30 Barbell Clean & Jerks (Fit: 95/65#, RX: 115/75#, FB: 135/95#)


Wednesday, June 12

RECOVERY FLOW

4 Sets:
5/Right Side Goblet Squat Bicep Curl Halo Flow
5/Left Side Goblet Squat Bicep Curl Halo Flow
5/Right Leg Kettlebell Split Clean Halo Flow
5/Left Leg Kettlebell Split Clean Halo Flow

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
10 Burpee Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Sit-ups


Thursday, June 13

OLYMPIC LIFTING

20 Minutes to Find:
Heavy 1 Rep Power or Squat Snatch

VENTILATION / PLUMBING

12 Minute AMRAP:
15 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Calorie Row (Fit: 12 Calories)


Friday, June 14

STRENGTH

4 Sets:
10 Dual Arnold Z Presses
10/Arm Chainsaw Row

PLUMBING / ELECTRICITY

3 Rounds For Time:
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
15 Hand Release Push-ups (Fit: Box/Knee Hand Release Push-ups)
20 Glute Hip Bridges


Saturday, June 15

HERO WOD

"Kristin" (For Time):
2 Minute Bar Hang
100 Double-Unders (Fit: 2x Singles/Penguin Claps)
40 V-Ups
30 Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
40 V-Ups
30 Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
100 Double-Unders (Fit: 2x Singles/Penguin Claps)
2 Minute Bar Hang

From Outwod (https://iamout.org/):

This week, we feature, Kristin Beck, @valor4us Kristin Beck is a retired United States
Navy SEAL who gained public attention in 2013 when she came out as a trans woman.
Beck served in the U.S. Navy for twenty years and is the first openly transgender former
U.S. Navy SEAL. The Atlantic Wire, Salon, and Huffington Post have speculated that
Beck’s story may have led the Department of Defense to revisit its policies against
transgender people openly serving in the U.S. military.

Workouts for 6/3-6/8/2019

Monday, June 3

STRONG HUMAN TAKEOVER

Part A:
1 Rep Max Bench Press

Part B:
20 Minutes (:30 On/:30 Off):
Air Squats
Russian Kettlebell Swings
Tire Flips
Sled Drags
100' Sandbag Carry

Part C:
June Tabata Medley


Tuesday, June 4

OLYMPIC LIFTING

20 Minutes to Work to:
Heavy Snatch Complex of Snatch High Pull x 2 + Snatch x 2

VENTILATION / PLUMBING

12 Minute AMRAP:
12 Push Press (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Toes-2-Bar (Fit: Hanging Knee Raises)
12 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Wednesday, June 5

STRENGTH

3 Supersets:
12/Leg Dumbbell Crossbody Romanian Deadlift
12 Supinated Barbell Bent Over Row

VENTILATION / PLUMBING

4 Rounds For Time (20 Minute Timecap):
20 Push-ups (Fit: Box/Knee Push-ups)
30 DB Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 60-70/40-45#)


Thursday, June 6

OLYMPIC LIFTING

20 Minutes to work up to:
Heavy 3-Position Clean & Jerk

VENTILATION / PLUMBING

10 Minute AMRAP:
8 Hang Power Snatch (Fit: 75/55, RX: 95/65#, FB: 115/75#)
8 Burpees Over Bar (Fit: Bodybuilders)


Friday, June 7

STRENGTH

3 Supersets:
8/Arm Single Arm Kettlebell Rack Squats
10/Arm Walking Filly Lunge

VENTILATION / PLUMBING

15 Minute AMRAP:
10 Pull-ups (Fit: Toe-spot/Banded, RX: Kipping, FB: C2B)
10 Kettlebell Tators (Fit: 35/26#, RX: 53/35#)
2 Wall Walks (Fit: Walk Feet Onto Box)


Saturday, June 8

HERO WOD

"Elaine Noble" (3 Rounds For Time):
400m Run
19 Deadlifts (Fit: 135/95#, RX: 185/135#, FB: 225/105#)
400m Row
74 Jumping Lunges (Fit: Lunges)

From Outwod (https://iamout.org/):
"This week we honor Elaine Noble.
Elaine Noble was elected to the Massachusetts House of Representatives for two
terms in 1974, becoming the first-ever openly gay candidate elected to a state office.
Noble says that during her controversial, groundbreaking campaign, her windows were
shot out, her car was vandalized, and she and her staff suffered ongoing harassment.
She still managed to win the election."