Workouts for 6/18-6/23/2018

Monday, June 18

STRENGTH

3x3 Push Jerk from Rack

CONDITIONING

6 Min AMRAP:
    9 Thrusters (115/75#)
    9 Chest-to-bar pullups

EXTRA WORK

Max Distance Farmers Carry in 4 Min (70/53#)


Tuesday, June 19

STRENGTH

A. 5x5 Back squat @ 80% of 2RM
    

B. 3x5 Deadlift @ 80% of 2RM
    

C. 3 Supersets:
        5 Ab-Wheel or 10 GHD Situps
        15 Pendlay Row

EXTRA WORK

3 x 400m Sprint for Time


Wednesday, June 20

STRENGTH

Sotts Press Ladder (45/35#)
15 Min EMOM:
    3 Reps from behind the neck

CONDITIONING

"Amanda"
9 - 7 - 5:
    Muscle ups
    Squat Snatch (135/95#)

EXTRA WORK

Tabata Wall-Facing Handstand Hold
(8 Rds: 20s Work/10s Rest)


Thursday, June 21

CONDITIONING

A. Death by Kettlebell Swings (53/35#)
     Increase by 3 Reps/Min
    Ex. Min 1=3, Min 2=6, etc

B. 3K Row

C. 4 x 20: Double KB Sumo Deadlift (70/53#)


Friday, June 22

STRENGTH

4-4-4-4 Front Squat 

CONDITIONING

3 Rounds:
    50 Wallballs (20/14#)
    30 Dumbbell snatch (50/35#)

EXTRA WORK

16 Rounds (20s Work/10s Rest):
    Hollow hold
    Arch hold


Saturday, June 23

HAPPY PRIDE!!!  --  10a Only

"Rita"
With a Partner for Time:
    41 Plate Step-Ups
    41 DB Push Press
    41 Situps
    41 Plate Ground-to-Overhead
    41 Russian KB Swings
    41 Pushups
    41 Air squats
    41 KB Deadlifts
    41 Ring Rows
    41 DB Thrusters
    41 Reverse Lunges
    41 Burpees

12 movements - The 2011 National Transgender Discrimination Survey found that 12 percent of kids in grades K-12 who identified as transgender or gender non-conforming reported sexual violence.

41 - The 2011 National Transgender Discrimination Survey reveals that 41% of transgender participants (2,644 out of 6,450) had attempted, at some point, to take their own lives.

Workouts for 6/11-6/16/2018

Monday, June 11

STRENGTH/SKILL

A. 3x8 Back Squat @ 70% of 2RM

B. Accumulate 3 mins of ring support hold

CONDITIONING

12 Min AMRAP:
    3 Power Cleans (135/95#)
    5 Toes-to-Bar
    7 Box Jumps (24/20")


Tuesday, June 12

STRENGTH/SKILL

A. 3x8 Strict Press @ 70% of 2RM

B. Accumulate 20 max height pullups

CONDITIONING

30-20-10:
    Walking Lunges (45/25#)
    Slam Balls (40/30#)


Wednesday, June 13

STRENGTH/SKILL

A. 10 Min Snatch Review & Practice

B. 10 Min to Find 1RM of:
    1 Snatch Deadlift + 1 Squat Snatch

CONDITIONING

3 Rounds (1 min work, 30 sec rest):
    Sandbag shouldering (60/40#)
    Sandbag cleans
    Sandbag Zercher squat


Thursday, June 14

STRENGTH

A. 3x8 Deadlift @ 70% of 2RM

B. 5 Sets of:
       30s Hollow Hold
       30s Arch Hold

CONDITIONING

5 Rounds for Time:
    30 Double Unders
    10 Ring Push-Ups
    30 Single Unders
    10 Situps


Friday, June 15

STRENGTH/SKILL

3x8 Front Squat @ 70% of 2RM

CONDITIONING

13 Min AMRAP:
    400m Row
    30 Wallballs (20/14#)
    3 Rope Climbs


Saturday, June 16

STRENGTH/SKILL

Review Pistol Progressions

CONDITIONING

CrossFit Mainsite 20180611, Maggie w/a Buddy:
5 Rounds for Time:
    20 HS Push-Ups
    40 Pull-Ups
    60 single-leg squats, alternating legs

Workouts for 6/4-6/9/2018

Monday, June 4

STRENGTH/SKILL

2 RM Power Snatch

CONDITIONING

"DT"
5 Rounds for Time:
    12 Deadlifts (155/105#)
    9 Hang Power Clean
    6 Push Jerks


Tuesday, June 5

STRENGTH/SKILL/CONDITIONING

Each for Time (rest as needed between):
    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Max Handstand Hold

    1 Min Max Sit-Ups

    Max Bar Hang

    Vertical Jump

    Max Ring Support Hold

    Max Unbroken Pushups


Wednesday, June 6

STRENGTH/SKILL

A. 2 RM Back Squat

B. 2 RM Bench Press

CONDITIONING

1 Mile Run


Thursday, June 7

STRENGTH/SKILL

2 RM Strict Press

CONDITIONING

"Nicole"
20 Min AMRAP:
    Run 400m
    Max Pullups


Friday, June 8

STRENGTH/SKILL

A. 2 RM Squat Clean

B. 2 RM Deadlift


Saturday, June 9

TBD

Workouts for 5/28-6/1/2018

Monday, May 28

* 10a Memorial Day Murph *

"Murph"
    For Time:
        1 Mile Run
        100 Pullups
        200 Pushups
        300 Air Squats
        1 Mile Run


Tuesday, May 29

CONDITIONING

Murph Make-Up

OR

A. Pace Rowing:
    2 Min @ 20spm
    2 Min @ 22spm
    2 Min @ 24spm
    2 Min @ 26spm
    2 Min @ 28spm

B. 5 Rounds -- Not For Time:
    8 Pallof Press Right
    8 Pallof Press Left
    8 Lateral Box Step Up (As High as possible) Right
    8 Lateral Box Step Up (As High as possible) Left
    10 Sumo Inchworms
    30 Seconds Bent Leg Hollow Body Hold


Wednesday, May 30

CONDITIONING

"Fight Didn't Go So Bad"
3 Rounds: 1 Minute Work, 1 Minute Rest:
    SDHP (75/55#)
    Box Jump (24/20")
    Push Press (75/55#)
    Cal Row


Thursday, May 31

SKILL/STRENGTH

15 Minutes to work on pistols or handstands

CONDITIONING

13 Minute AMRAP:
    10 Sandbag Deadlifts (60/40#)
    10 Sandbag Cleans
    10 Sandbag Push Press
    10 Bear Crawl Drags


Friday, June 1

* No 9:30/10:30a Classes *

CONDITIONING

"Randy"
    For Time:
    75 Power Snatches (75/55#)

Rest 5 Minutes

"Jackie"
    For Time:
    1000 Meter Row
    50 Thrusters (45/35#)
    30 Pullups

Workouts for 5/21-5/27/2018

Monday, May 21

STRENGTH/SKILL

3x10 Front Squat
    @ 45% of Back Squat 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Goblet Squats
    Min 3 - Kettlebell Cleans


Tuesday, May 22

CONDITIONING

"Operation Red Wings"

5 Rounds w/Weight Vest (20/14#) and Plate (45/25#):
    19 Pullups
    19 Burpees
    19 Squats w/Plate on back
    19 Pushups
    19 OH Lunges w/Plate

Rest 2 Minutes

5 Minutes to find:
    1RM Clean and Jerk


Wednesday, May 23

STRENGTH/SKILL

3x10 Deadlift
    @ 55% of 2RM

CONDITIONING

For Time:
    21 Dumbbell Thrusters (50/35#)
    100 Double Unders
    15 Dumbbell Thrusters
    100 Double Unders
    9 Dumbbell Thrusters
    100 Double Unders


Thursday, May 24

STRENGTH/SKILL

3x10 Strict Press
    @ 55% of 2RM

CONDITIONING

3 Rounds for time:
    50 Situps
    800m Run


Friday, May 25

STRENGTH/SKILL

3x10 Back Squat
    @ 55% of 2RM

CONDITIONING

10 Min EMOM:
    Plate Ground to Overhead (55/35#)
    6 Burpees on Plate


Saturday, May 26

CONDITIONING

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Power Cleans (115/75#)

Rest 5 Minutes

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Front Squats (115/75#)


Sunday, May 27

* CLOSED - NO Sunday Strength *

Workouts for 5/14-5/19/2018

Monday, May 14

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30 Second Front Rack Hold

CONDITIONING

13 Min AMRAP:
    8 Sandbag Cleans (60/40#)
    8 Hand Release Pushups
    10 Overhead Walking Lunges  W/Sandbag (60/40#)
    16 Bent Over Rows
    100m Run w/Sandbag


Tuesday, May 15

STRENGTH/SKILL

3 SuperSets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s handstand hold

CONDITIONING

For time:
    100 Double Unders
    40 Sit-Ups
    40 Kettlebell Snatches (44/26#)
    100 Double Unders
    30 Sit-Ups
    30 Kettlebell Snatches
    100 Double Unders
    20 Sit-Ups
    20 Kettlebell Snatches


Wednesday, May 16

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    5 Strict Chest-to-bar Pullups

CONDITIONING

16 Min EMOM:
    Min 1: Goat* 1
    Min 2: Goat* 2
    
*Goat refers to any skill or movements that are a weakness for you. You'll pick any 2 skills you struggle with to use for the workout.


Thursday, May 17

STRENGTH/SKILL

6 Rounds of Following Complex:
    Power Clean + Clean + Jerk
    Rest 2 Minutes

CONDITIONING

10 Min AMRAP:
    14 Switch Lunges (7 per leg)
    7 KB Swings (53/35#)
    3 HSPU


Friday, May 18

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

For Time:
    50 Calorie Row
    40 Burpees Over Bar
    30 Power Snatches (95/65#)
    20 Squat Cleans (135/95#)
    10 Bar Muscle Ups


Saturday, May 19

CONDITIONING

"Kelly"
    5 Rounds for time:
        400M Run
        30 Box Jumps (24"/20")
        30 Wall Balls (20/14)

Workouts for 5/7-5/12/2018

Monday, May 7th

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack Hold


CONDITIONING

18 Min EMOM:
    First 9 Min:
        4 Strict Ring Dips
        10 Hip Bridges
    Second 9 Min:
        4 Floor Barbell Presses
        6 Floor Sweepers (Windshield Wipers)


Tuesday, May 8th

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    10 Strict Pullups

CONDITIONING

"Sandbag Fran"
    21-15-9
    Sandbag Thrusters (60/40#)
    Pull-ups


Wednesday, May 9th

STRENGTH/SKILL

"Big Clean Complex"
    6 Sets for Max Load:
        High Hang Clean + Hang Clean + Clean + Push Press +
        High Hang Clean + Hang Clean + Clean + Push Jerk

CONDITIONING

8 Rounds of:
    Partner A: Max Burpees
    Partner B: 1 Minute Plank Hold


Thursday, May 10th

STRENGTH/SKILL

3 Supersets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Handstand Hold

CONDITIONING

3 Rounds For Time:
    10 Box Jumps
    400m Run
    15 Wall Balls
    12 Power Snatch (75/55#)


Friday, May 11th

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

12 Minute AMRAP:
    20 Goblet Hold Walking Lunges (53/35#)
    10 KB Snatches


Saturday, May 12th

*Reminder: Gymnastics Clinic at 11a -- Counts for Murph Bingo!*

CONDITIONING

"Angie"
For Time:
    100 Pullups
    100 Pushups
    100 Situps
    100 Air Squats

Workouts for 4/30-5/5/2018

Monday, April 30

STRENGTH/SKILL

3 Supersets:
    3x5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    Max Bar Hang

CONDITIONING

For Time:
    10 Ring Pushdowns    FB: 5 Bar Muscle-ups
    50 Double Unders
    8 Ring Pushdowns    FB: 4 Bar Muscle-ups
    40 Double Unders
    6 Ring Pushdowns    FB: 3 Bar Muscle-ups
    30 Double Unders
    4 Ring Pushdowns    FB: 2 Bar Muscle-ups
    20 Double Unders
    2 Ring Pushdowns    FB: 1 Bar Muscle-ups
    10 Double Unders


Tuesday, May 1

STRENGTH/SKILL

Snatch Complex
Every 90 Seconds 1 Complex for 10 Rounds:
    1 Squat Snatch
    1 Overhead Squat
    1 High Hang Snatch
    1 Overhead Squat

CONDITIONING

15 Minute AMRAP:
    6 HSPU
    8 Pistols
    10 DB Snatches (50/35#)


Wednesday, May 2

STRENGTH/SKILL

3 Supersets:
    Deadlift 3X5
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    45s handstand hold

CONDITIONING

12 Minute EMOM:
    Min 1: Sandbag Burpees
    Min 2: Step-ups with Sandbag


Thursday, May 3

STRENGTH/SKILL

3 Supersets:
    Strict Press 3X5
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    Max Chin-ups

CONDITIONING

7 Minute AMRAP:
    20 Russian Kettlebell Swings (72/53#)
    10 Push Press (95/65#)


Friday, May 4

STRENGTH/SKILL

Front Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Elizabeth"
21-15-9:
    Cleans (135/95#)
    Ring Dips


Saturday, May 5

*Community Day - 10a Only - Bring A Friend!*

Partner Workout for Time:
    Partner A:
        400m Run
        50 Pull ups
        100 Lunges holding slam ball (40/30#)
        50 Weighted Crunches (45/25#)
        100 Slam Balls (40/30#)
        50 Weighted Crunches
        100 Lunges w/Slam Ball
        50 Pull ups
        400m run
    Person B:
        Holds plate overhead (45/25#)

Workouts for 4/23-4/28/2018

Monday, April 23

STRENGTH/SKILL

3x5 Back Squat
    If did >5 reps on last weeks BS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Handstand Hold

CONDITIONING

15-12-9-6-3, for Time:
    Wallballs (20/14#)    FB: (25/20#)
    Toes-to-Bar
    Thrusters (75/45#)   FB: (115/75#)


Tuesday, April 24

STRENGTH/SKILL

3x5 Deadlift
    If did >5 reps on last weeks Deadlift, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

3 Rounds For Time:
    20 KB Swings (53/35#)
    50 Ft Sandbag Bear Hug Carry
    10 Ground-To-Overhead w/Sandbag
    50 Ft Sandbag Bear Hug Carry


Wednesday, April 25

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
   10 Bicep Curls

CONDITIONING

4 Rounds For Time:
    25 Sit-ups    FB: GHD Sit-up
    3 Rope Climbs
    400m Run


Thursday, April 26

STRENGTH/SKILL

Snatch Complex
4 Rounds, Increasing Weight:
    5 Snatch Pulls
    5 Hang Snatch
    5 Overhead Squat

CONDITIONING

For Time:
    150 Air Squats
EMOM:
    3 Push-ups


Friday, April 27

STRENGTH/SKILL

3x5 Front Squat
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Front Rack hold

CONDITIONING

10 Min AMRAP:
3-6-9...
    Deadlift (205/135#)    FB: 225/155#
    Burpee Box Jump Over (24/20")


Saturday, April 28

*Reminder: Gymnastics Clinic at 11a!*

"Cindy"
20 Minute AMRAP:
    5 Pullups
    10 Pushups
    15 Air Squats

Workouts for 4/16-4/21/2018

Hi Jets! If you missed our introduction to the Greyskull Progression last week, you can check it out here. This week we'll be adding 2.5lb to our Press weight from last week and 5lbs to our Squat and Deadlift weights. Also, same as last week, on your 3rd set, don't forget to go for max reps! See you at the gym!


Monday, April 16

STRENGTH/SKILL

Back Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

For Time:
    800m Run
    30 Pullups
    60 Pushups
    800m Run


Tuesday, April 17

STRENGTH/SKILL

20 Minutes to work to a heavy set of:
    1 Power Snatch + 1 Hang Squat Snatch
    Rest 2 Minutes Between Sets

CONDITIONING

8 Minute AMRAP:
    2 Wall Walks    FB: 4 HSPU
    8 KB Swings (53/35#)
    12 Situps    FB: GHD Situp


Wednesday, April 18

STRENGTH/SKILL

Superset:
    Strict Press 3X5
        If did >5 reps on last weeks FS, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    3 Pull-up Negatives + 3 Ring Pushdowns

CONDITIONING

For Time:
    20 Box Jumps (30/24")
    28 Push Press (135/95#)
    44 Slamballs (50/40#)


Thursday, April 19

STRENGTH/SKILL

Deadlift 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Firefighter 400"
3 Rounds For Time:
     10 Sandbag Shouldering (each side)
     15 Sandbag Zercher Squat
     10 Sandbag Cleans
     10 Sandbag Single-Leg Row (each side)
     15 Sandbag Thrusters


Friday, April 20

STRENGTH/SKILL

Superset:
    Front Squat 3X5
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack hold

CONDITIONING

3 Rounds For Time:
    3 Rope Climbs
    10 Toes-2-Bar
    22 Overhead Plate Lunges (45/25#)
    2 Minute Rest


Saturday, April 21

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squats (95/65#)

Workouts for 4/9-4/14/2018

Welcome to the start of our second quarter of 2018! This quarter, as the weather improves, look for more workouts outside and more running in preparation for Murph at the end of May. This cycle we're mixing up our strength progression. At the direction of Coach Zach, we'll be following the Greyskull Progression. You can read about it in depth here. See you at the gym!


Monday, April 9

STRENGTH/SKILL

3X5 Back Squat @ 80% of 2RM

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Wall Balls (20/14#)
    20 Situps    FB: GHD Situps


Tuesday, April 10

STRENGTH/SKILL

3 Supersets:
    5 Strict Press @ 80% of 2RM
    5 Strict Pull-Ups


CONDITIONING

"Bear Complex"
5 Rounds for Load:
    7 Unbroken Sets of the Following Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press
        1 Back Squat
        1 Push Press


Wednesday, April 11

STRENGTH/SKILL

3X5 Deadlift @ 80% of 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Double Unders
    Min 3 - Ring Dips


Thursday, April 12

STRENGTH/SKILL

5 Sets, Increasing Weight:
     2 Snatch High Pull + 2 Squat Snatch

CONDITIONING

200m Run
400m Run
800m Run
400m Run
200m Run
*Rest 2-3min in between each


Friday, April 13

STRENGTH/SKILL

3X5 Front Squat@ 70% of Back Squat 2RM

CONDITIONING

"Mary Lite"
20 Min AMRAP:
    5 Wall Walks    FB: 5 HSPU
    10 Assisted Single Leg Squats    FB: 10 Pistols
    15 Pull-Ups


Saturday, April 14

*Reminder: Gymnastics Clinic at 11a!*

CONDITIONING

"Grace"
    30 Clean and Jerk (135/95#)

Rest 5 Minutes

"Annie"
50-40-30-20-10:
    Double Unders
    Situps

Workouts for 4/2-4/7/2018

Welcome to the Second Baseline Week of 2018!

This is our opportunity to see how far we've come during The Open! For those who will be experiencing it for the first time, checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, April 2

STRENGTH/SKILL

2 RM Bench Press

CONDITIONING

"The Chief"
5 Rounds of:
    3 Min AMRAP:
        3 Power Cleans (135/95#)
        6 Push Ups
        9 Squats
    Rest 1 Min Between Rounds


Tuesday, April 3

STRENGTH/SKILL/CONDITIONING

Each for Time (rest as needed between):
    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Handstand Against Wall for Time (Scale: Max Plank Hold)

    1 Min Max Sit-Ups

    Max Bar Hang    FB: With 1/2 BW vest

    Vertical Jump

    Max Ring Support Hold

    2 Min Push Up Test


Wednesday, April 4

STRENGTH/SKILL

2 RM Back Squat

CONDITIONING

1 Mile Run

Rest

1 Min Max Burpees


Thursday, April 5

STRENGTH/SKILL

2 RM Strict Press

CONDITIONING

"Helen"
3 Rounds for Time:
    400m Run
    21 KB Swings (53/35#)
    12 Pull-Ups


Friday, April 6

STRENGTH/SKILL

A. 2 RM Snatch

B. 2 RM Clean

C. 2 RM Deadlift


Saturday, April 7

COMMUNITY DAY

TBD

Workouts for 3/26-3/31/2018

Monday, March 26

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

Superset:
    5-5-5 Bench Press
    15 Plate Russian Twist
Rest 2-3 Min

CONDITIONING

"Muddy 40"
For Time w/Partner:
    40 Alternating Slam Balls
    40 Alternating Lateral Ball Toss (20 Left/20 Right)
    40 Alternating Squat & Chuck
    40 Burpee Over & Back


Tuesday, March 27

STRENGTH/SKILL

5 Sets of:
    3 Back Squats @ 4040 Tempo (60% of BW or 5RM)
Rest 45s

CONDITIONING

12 Min AMRAP:
5-10-15-20-25-30...
    Double Unders
    Kettlebell Swings (53/35#)
    Toes-to-Bar


Wednesday, March 28

STRENGTH/SKILL

A. 15 Min HS Practice

B. Accumulate 2 Min in Active Knuckles-Up Bar Hang

CONDITIONING

24 Rounds:
    20s Ring Push Downs, 10s Rest
    20s Hand Weight Shift (in plank or HS), 10s Rest
    20s Dips, 10s Rest


Thursday, March 29

STRENGTH/SKILL

A. 12 Min to Find 1RM Squat Clean

B. 8 Min EMOM:
        1 Power Clean + 3 Front Squats
            Min 1&2: 65% of 1RM
            Min 3&4: 70% of 1RM
            Min 5&6: 75% of 1RM
            Min 7&8: 80% of 1RM

CONDITIONING

5 Rounds for Time:
    1 Rope Climb     FB: legless
    250m Row Sprint


Friday, March 30

STRENGTH/SKILL

10-15 Min Review WOD and Movements

CONDITIONING

3 Rounds for Time, 1 Min Each:  (FB: w/Weight Vest)
    Plate Step-Ups
    Sledhammer Strike
    Hose Drag
    Sand Bag Clean (heavy)
    Farmer Carry (70/53#)
    Backwards Sled Drag
    Rest


Saturday, March 31

CONDITIONING

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time:
    12 Deadlift (155/105#)
    9 Hang Power Clean
    6 Push Jerk

Workouts for 3/19-3/24/2018

Monday, March 19

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

5 Min to Warm-Up Back Squat

4 Sets of:
    5 Back Squats @ 4040 Tempo (50% of BW or 5RM)
    Rest 45s

CONDITIONING

4 Rounds for Reps:
    :30s Wall Balls (16/12# to 11' Target)
    :30s Box Jumps (24/20#)
1 Min Rest Between Rounds

CASH OUT

3 Sets of:
    1 Min Wall Sit
    15 Deficit Calf Raises


Tuesday, March 20

STRENGTH/SKILL

10 Min EMOM:
    2 Snatch Pull + 1 Power Snatch + 2 OHS

CONDITIONING

4 x 400m Sprints


Wednesday, March 21

STRENGTH/SKILL

5-10 Min Kipping Practice

CONDITIONING

4 Rounds for Time:
    20 CTB Pull-Ups
    20 Burpees
    20 Sit-Ups     FB: GHD
Rest 1 Min Between Rounds

CASH OUT

Tabata Alternating Hollow Rock/Arch Rock


Thursday, March 22

STRENGTH/SKILL

3 Superset:
    3 Squat Clean
    1 Min Front Rack Hold
Rest 2-3 Min

CONDITIONING

15-12-9-6-3:
    DB Hang Clean and Jerks (50/35#)
    Cal Row


Friday, March 23

TBD - Active Recovery Based on Open Workout


Saturday, March 24

OPEN 18.5

Workouts for 3/12-3/17/2018

Monday, March 12

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

SuperSet:
    4-3-2 Press
    8-6-4 Push Press
    8-4-2 Weighted Strict Chest-to-Bar Pull-Ups
Rest 2-3 Min in Between Sets

CONDITIONING

7 Rounds, Every 2-3 Min:
    200m Sprint

CASH OUT

Max Unbroken 10' Wall Balls


Tuesday, March 13

STRENGTH/SKILL

SuperSet:
    3-3-3 Front Squat
    5-5-5 Back Squat
Rest 2-3 Min in Between Sets

CONDITIONING

Open Workout 14.3
8 Min "As Many Reps As Possible":
    10 Deadlifts (135/95#)
    15 Box Jumps (24/20")
    15 Deadlifts (185/135#)
    15 Box Jumps
    20 Deadlifts (225/155#)
    15 Box Jumps
    25 Deadlifts (275/185#)
    15 Box Jumps
    30 Deadlifts (315/205#)
    15 Box Jumps
    35 Deadlifts (365/225#)
    15 Box Jumps


Wednesday, March 14

STRENGTH/SKILL

Clean Review & Practice:
    3 Sets, Every 90s:
        3 Clean Pulls+1 Squat Clean

CONDITIONING

At the request of Kelley Dyer, Zachary Dyer's mom and fellow CrossFitter and gym owner, we, along with many gyms around the world will do "Dyer" on Zachary's birthday.

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zach write up.png

"Dyer"
23 Min AMRAP:
    3 Power Cleans (205/155#)
    14 Handstand Push-Ups
    9 Front Squats (205/155#)
    2 Muscle-Ups


Thursday, March 15

STRENGTH/SKILL

3 Sets of:
    2/side Turkish Get-Ups
    5/side SA DB OH Lunge (50/35#)
Rest 2-3 Min in Between Sets

CONDITIONING

3 Rounds for Time:
    1000m Row
    25 Toes-to-Bar
    25 KBS


Friday, March 16

TBD - Active Recovery Based on Open Workout


Saturday, March 17

OPEN 18.4

Workouts for 3/5-3/10/2018

Monday, March 5

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

8-4-3-2:
    Strict Weighted Pull-Ups
    Strict Weighted Ring Dips

CONDITIONING

12 Min AMRAP:
    15 Box Jump (24/20")
    12 Push Press (95/65#)
     9 Chest-To-Bar Pull-Ups


Tuesday, March 6

STRENGTH/SKILL

10-7-5-3 Deadlift

CONDITIONING

3 Rounds For Time:
    30 DUs
    20 Goblet Squats or Alternating Pistols
    10 Deadlift (205/155#)
Rest 1 Min Between Rounds


Wednesday, March 7

STRENGTH/SKILL

10 Sets, Every 90s, Increasing Weight of:
    1 Power Snatch + 3 OHS

CONDITIONING

12-9-6:
    Thruster (20-30# more than usual)
    Slam Ball (moderate)


Thursday, March 8

STRENGTH/SKILL

3 Sets:
    Backwards Sled Drag
    2x Around Rig Suitcase Carry
Rest 90s

CONDITIONING

15 Min EMOM, 30s Work/30s Rest:
    Plate Sit-Ups    FB: GHD Sit-Ups
    Weight Good Morning    FB: GHD Hip Ext
    HS or Plank Shoulder Taps    FB: 50ft HS Walk


Friday, March 9

TBD - Active Recovery Based on Open Workout


Saturday, March 10

OPEN 18.3

Workouts for 2/26-3/3/2018

Monday, February 26

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

10 Min EMOM:
    3 Snatch Pull
    2 Hang Power Snatch
    1 Drop Snatch

CONDITIONING

18.1 Make-Up 

OR

20 Min AMRAP:
    8 Power Snatch (95/65#)
    10 Push-Ups
    50/30 Singles or Doubles
        (If you are proficient at DUs, do singles;
         if you struggle with DUs, do doubles).


Tuesday, February 27

STRENGTH/SKILL

8-5-3 Deadlift w/Max Hold on Last Rep

CONDITIONING

Mini Mainsite 20180217
3 Rounds of:
    3 Min of:
        10 Front Squats (135/95#)   FB: 185/125#
        10 Box Jumps (30/24")    FB: 36/30"
        Max Cal Row
Rest 3 Min Between Rounds


Wednesday, February 28

STRENGTH/SKILL

Superset:
    8-5-3 Bench Press (Aim for Men: BW/ Women: 3/4 BW on 3 Rep)
    Max Handstand Hold

CONDITIONING

12 Min EMOM:
    Min 1: 3 Strict HSPU or Wall Walks
    Min 2: 2 Muscle-Ups or 4 MU Transitions or 8 Jumping Ring Dips
    Min 3: 12 Slamball Russian Twists (50/40#)


Thursday, March 1

STRENGTH/SKILL

3 Rounds Superset:
    8-5-3 Back Squat
    :45 sec Front Rack Hold @ BS Wt
Rest 90 seconds

CONDITIONING

8 Rounds for Time:
    10 DB Suitcase Lunge (55/40#)
    15 KBS (62/44#)
1 Min Rest


Friday, March 2

TBD - Active Recovery Based on Open Workout


Saturday, March 3

OPEN 18.2

Workouts for 2/19-2/24/2018

Monday, February 19

STRENGTH/SKILL

8-6-4-2 Romanian Deadlift

CONDITIONING

Mainsite 20180208:
5 Min AMRAP:
    3 Deadlifts (115/75#)
    7 Push Press 


Tuesday, February 20

CONDITIONING

In Teams of 2, Alternating Rounds, 20 Min AMRAP:
    12 Front Squats
    18 KB Swings
    24 Double-Unders


Wednesday, February 21

STRENGTH/SKILL

Superset:
    8-6-4-2 Push Jerk
    Max Knuckle-Up Weighted Bar Hang

CONDITIONING

Mainsite 20180207
12 Min AMRAP
    20 Sit-Ups    FB: 10 GHD Sit-Ups
    10 Left-Arm OH Walking Lunge (45/30#)
    10 Right-Arm OH Walking Lunge


Thursday, February 22

CONDITIONING

3 Rounds for Time:
    30 Calorie Row
    30 Wall Balls (20/14#)    FB: 25/16#

Rest 5 Min

5 Min AMRAP:
    Burpee Box Jump Overs (24/20")


Friday, February 23

TBD - Active Recovery Based on Open Workout


Saturday, February 24

OPEN 18.1

Workouts for 2/12-2/17/2018

Monday, February 12

STRENGTH/SKILL

1 RM Clean & Jerk

CONDITIONING

3 Rounds for Time:
    100m Sprint
    10 Squat Clean Thrusters (115/75#)
    15 KBS
    100m Sprint
Rest 2 Minutes Between Rounds


Tuesday, February 13

STRENGTH/SKILL

5-5-5 Deadlift

CONDITIONING

4 Rounds for Time:
    30 Double Unders
    15 Deadlifts (185/125#)
    15 Box Jump (24/20")


Wednesday, February 14

STRENGTH/SKILL

1 RM Squat Snatch

CONDITIONING

Workout 16.3
7 Min AMRAP:
    10 Power Snatches (75/55#)
    3 Chest-to-Bar Pull-Ups    FB: Bar Muscle-Ups


Thursday, February 15

STRENGTH/SKILL

3 Sets of:
    8 Ab-Wheel
    8 GHD Back Extensions

CONDITIONING

10 Rounds for Time:
    7 Toes-2-Bar
    7 Push Press (85/55#)
:30s Rest


Friday, February 16

STRENGTH/SKILL

3-3-3 Back Squat

CONDITIONING

7 Min AMRAP:
    Burpees to 6" Target


Saturday, February 17

CONDITIONING

Workout 15.5
27-21-15-9 Reps for Time:
    Row Calories
    Thrusters

Workouts for 2/5-2/10/2018

Monday, February 5

STRENGTH/SKILL

3-3-3 Front Squat
3-3-3 Thruster
3-3-3 Push Jerk

CONDITIONING

Main Site Workout 180123, 12-9-6:
    Hang squat cleans (65/45#)    FB: 125/85#
    Burpees    FB: Burpee C2B Pull-Ups


Tuesday, February 6

CONDITIONING

In Teams of 2, for Time:
    1000m Row
    2 Rounds for TIme:
        80 Double-Unders
        52 Walking Front Rack Lunges
        80 Double-Unders
        52 KB Taters
    1000m Row


Wednesday, February 7

STRENGTH/SKILL

Handstand/Handstand Push-Up Review and Practice

CONDITIONING

Workout 17.1, For Time (20 Min Cap):
    10 Dumbbell Snatches (50/35#)
    15 Burpee Box Jump-Overs (24/20")
    20 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    30 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    40 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    50 Dumbbell Snatches
    15 Burpee Box Jump-Overs


Thursday, February 8

STRENGTH/SKILL

3-3-3-3-3 Deficit Deadlift

CONDITIONING

"All Ball Fives", For Time:
5-15-25-15-5:
    Wall Balls
    Med Ball Cleans
    Med Ball Sit Ups


Friday, February 9

STRENGTH/SKILL

3-3-3-3-3 Overhead Squat

CONDITIONING

21-15-9, For Time:
    Push Press (135/95#)
    Power Clean


Saturday, February 10

CONDITIONING

For Time:
    25 Walking Lunges
    20 Pull-Ups
    50 Box Jumps (24/20")
    20 Double-Unders
    25 Ring Dips
    20 Toes-2-Bar
    30 KBS (62/44#)
    30 Sit-Ups
    20 DB Hang Squat Cleans (55/35#)
    25 Back Extensions
    30 Wall Balls (20/14#)
    3 Rope Climbs