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."

Workouts for 5/27-6/1/2019

Monday, May 27

* 10a Memorial Day Murph *

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


Tuesday, May 28

ACTIVE RECOVERY

Part A:
15 Minutes Not For Rounds:
25/20 Calorie Row (Below 27 Strokes per Minute)
20 Box Step-Ups (24/20)

Part B:
Double Tabata (:20 On/:10 Off)
V-Ups
Leg Raises


Wednesday, May 29

STRENGTH

3 Set Superset:
10 Single-Leg Romanian Kettlebell Deadlifts/Leg
5 Single-Arm Kettlebell Upright Row/Arm

INTERVALS

6 Rounds (:30 On/:30 Off)
Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
Jumping Lunges (Fit: Lunges)


Thursday, May 30

STRENGTH

3 Set Superset:
8 Reps Dumbbell Bench Press
5 Kneeling Single Arm Dumbbell Press/Arm

VENTILATION / PLUMBING

12 Minute AMRAP:
5 Dumbbell Push Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
5 Toes-2-Bar (Fit : Hanging Knee Raises)
5 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Friday, May 31

STRENGTH

3 Set Superset:
10 Kettlebell Front Rack Squats
Kettlebell Cross Body Carry 1 Gym Length

VENTILATION / PLUMBING

15 Minute AMRAP:
30 Double-Unders (Fit: 2xSingles/Penguin Claps, RX: 30 DUs, FB: 50 DUs)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
10 Sit-ups


Saturday, June 1

HERO WOD

"Tommy Mac" (For Time, 30 Minute Timecap):
12 Burpees (Fit: Bodybuilders)
12 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Push Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Hang Squat Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Overhead Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)

Workouts for 5/20-5/25/2019

Monday, May 20

STRENGTH

3x15 Back Squat

VENTILATION / PLUMBING

16 Minute AMRAP:
200m Run
10 Burpees (Fit: Bodybuilders)
15 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)


Tuesday, May 21

VENTILATION / PLUMBING

For Time (25 Minute Time cap):

Buy-in: 1000m Row
30 Pull-ups (Fit: Banded/2x Ring Rows, RX: Kipping, FB: 12 Bar Muscle-ups)
60 Push-ups (Fit: Knee/Box, RX: Standard, FB: w/Weightvest)
90 Air Squats (FB: Goblet/w/Weightvest)
Cash-out: 1000m Row


Wednesday, May 22

INTERVALS

4 Rounds (2:00 Work/1:00 Rest)
Slamballs (Fit: 30-35/20-25#, RX: 40/30-35#, FB: 50/40#)
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, May 23

STRENGTH

5x8 Double Dumbbell Rows

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
15 Ring Dips (Fit: Banded/Bench, RX: Strict)
14 Pistols (Fit: 28 Assisted Pistols)


Friday, May 24

STRENGTH

20 Minutes To Find:
Heavy 2 Rep Touch-and-Go Power/Squat Clean

VENTILATION / PLUMBING

12 Minute EMOM:
3 Power Cleans
*@ 80% of 2 Rep Touch-and-Go Weight*


Saturday, May 25

PARTNER WOD

Part A
"Panic Breathing" (For Time):
500-400-300-200-100m Row
Kettlebell Front Rack Hold (Fit: 35/18#, RX: 44/26#, FB: 53/35#)

Part B
Double Tabata (:20 Work, :10 Rest):
Plank
Hollow Hold

Workouts for 5/13-5/18/2019

Monday, May 13

STRENGTH

Superset:
3x15 Deadlift
10 Pull-ups (Fit: Banded/20 Ring Rows)

VENTILATION / PLUMBING

3 Rounds For Time:
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
20 DB Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
20 DB Goblet Squats (Fit: 35/20#, RX: 50/35#, FB: 70/50#)


Tuesday, May 14

STRENGTH

Superset:
3x15 Bench Press
20 Push-ups (Fit: Knee/Box Push-ups)

VENTILATION / PLUMBING

"Annie" (50-40-30-20-10):
Double-Unders (Fit: 2x Single-Unders/1x Penguin Claps)
Sit-ups


Wednesday, May 15

VENTILATION / PLUMBING

25 Minute AMRAP:
400m Run
2 Rope Climbs (Fit: 6 Rope Climb Progressions)
25 Russian KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
25 Slamballs (Fit: 30-35/20-25#, RX: 40/30-35, FB: 50/40#)


Thursday, May 16

STRENGTH

Superset:
3x15 Front Squat
30 Walking Lunges

VENTILATION / PLUMBING

4 Rounds For Time:
15 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Dumbbell Thrusters (Fit: 25/15#, RX: 35/20#, FB: 50/35#)


Friday, May 17

VENTILATION / PLUMBING

25 Minute AMRAP:
Buy-in - 800m Run

In Remaining Time:
5 Clean and Jerks (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
10 Burpees Over Bar (Fit: Bodybuilders)
15 Deadlifts (Fit: 95/65#, RX: 135/95#, FB: 155/105#)


Saturday, May 18

PARTNER WOD

4 Rounds For Time (30 Minute Time-cap):
30 Snatches (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
30 Pull-ups (Fit: Banded/2x Ring Rows, RX: Kipping, FB: C2B)
1000m Row

Workouts for 5/6-5/11/2019

Monday, May 6

SKILL

8 x 100m Sprint
1 Minute Rest

VENTILATION / PLUMBING

20 Minute AMRAP:
5 Pull-ups (Fit: Banded/Toe-Spot, RX: Kipping, FB: C2B)
10 Push-ups (Fit: Knee/Box/Bar Push-ups)
15 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, May 7

STRENGTH

4x10 Back Squat
25 Air Squats Between Sets

VENTILATION / PLUMBING

"Condensed 14.5" (20 Minute Timecap):
18-15-12-9-6-3
Thrusters (Fit: 75/55#, RX: 95/65#)
Burpees Over Bar (Fit: Bodybuilders)


Wednesday, May 8

SKILL

3 x 400m Run
2 Minutes Rest

VENTILATION / PLUMBING

10 Minute AMRAP:
3,6,9,12,15,18...
Sit-ups
Double-Unders (Fit: Single-Unders/Penguin Claps)
American Kettlebell Swings (Fit: 44/26#, RX: 53/35)

4 Minutes Rest

6 Minute AMRAP:
3,6,9,12,15,18...
Sit-ups
Double-Unders (Fit: Single-Unders/Penguin Claps)
American Kettlebell Swings (Fit: 44/26#, RX: 53/35)


Thursday, May 9

STRENGTH

4x15 DB Row/Arm
8 Pull-ups Between Sets (Fit: Toe-Spot/Banded)

VENTILATION / PLUMBING

"Nancy With a Row" (5 Rounds for Time):
500m Row
15 Power Snatch (Fit: 75/55#, RX: 95/65#)


Friday, May 10

STRENGTH

4x10 DB Bench Press
15 Push-ups Between Sets (Fit: Knee/Box/Bar Push-ups)

VENTILATION / PLUMBING

4 Round For Time:
10 Single-Arm Dumbbell Cleans (Fit: 35/20#, RX: 50/35#)
20 Single-Arm Dumbbell Overhead Lunges (Same Weight)
10 Toes-2-Bar (Fit: Hanging Knee Raises)


Saturday, May 11

STRENGTH

Crossfit Total:
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift

Workouts for 4/29-5/4/2019

Monday, April 29

SKILL
400m Run
5 Minutes Rest
400m Run

VENTILATION / PLUMBING

20 Minute AMRAP:
10 Lunges
10 Situps
5 Kipping Pull-ups (Fit: Toe-Spot/Banded)
5 Ring Push-ups (Fit: Knee/Ring Knee Push-ups)
*FB: Weight vest*


Tuesday, April 30

STRENGTH

4x10 Deadlift
5 Pull-ups Between Sets (Fit: Toe-Spot/Banded)

VENTILATION / PLUMBING

12 Minute AMRAP:
5, 10, 15, 20... Double-Unders (Fit: 2x Single-Unders/1x Penguin Claps)
5, 10, 15, 20... Box Step-ups (Fit: 20/16", RX: 24/20")


Wednesday, May 1

STRENGTH

4x10 Bench Press
10 Push-ups Between Sets (Fit: Knee/Box/Bar Push-ups)

VENTILATION / PLUMBING

3 Rounds For Time:
10 Shoulder-2-Overhead (Fit: 95/65, RX: 115/85#, FB: 135/95#)
20 Deadlifts (Fit: 95/65, RX: 115/85#, FB: 135/95#)
40/30 Calorie Row


Thursday, May 2

SKILL

1 Mile Run

VENTILATION / PLUMBING

20 Minute AMRAP:
15 Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
5 Burpees (Fit Bodybuilders)


Friday, May 3

STRENGTH

4x10 Front Squat
20 Air Squats Between Sets

VENTILATION / PLUMBING

4 Rounds For TIme:
8 Ring Dips (Fit: Banded/Bench Dips, RX: Kipping, FB: Strict)
12 Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)


Saturday, May 4

COMMUNITY DAY

30 Minute Partner AMRAP:
20 Air Squats
20 DB Push Press (Athletes Choice)
20 Ring Rows (FB: Strict Pull-ups)
200m Partner Run

Workouts for 4/22-4/27/2019

Monday, April 22

STRENGTH

5x5 Barbell Row

VENTILATION / PLUMBING

18 Minute AMRAP:
15 DB Deadlift (Fit: 35/20#, RX: 50/35#)
1 Gym Length Farmer's Carry
15 DB Push Press (Fit: 35/20#, RX: 50/35#)
400m Run


Tuesday, April 23

STRENGTH

5x5 Strict Press

PLUMBING / ELECTRICITY

3 Rounds Not For AMRAP (20 Minute Cap):
1 Set To Failure Strict HSPU (Fit: DB Strict Press)
1 Set To Failure Strict Pull-ups (Fit: Banded/Toe-Spot)
20 Single-Arm Overhead Squats (DB or KB)


Wednesday, April 24

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

6 Rounds For Time:
25 Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
10 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, April 25

STRENGTH

5x5 Back Squat

PLUMBING / VENTILATION

3 Rounds of (1:00 work / :30 rest)
1 Minute Slamballs (Fit: 30/20#, RX: 40-45/30-35#, FB: 50/40#)
1 Minute Goblet Squats (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
1 Minute Push-ups (Fit: Knee/Bar/Box Push-ups)
1 Minute Plate Lunges (Fit: 25/15#, RX: 35/25#, FB: 45/35#)


Friday, April 26

STRENGTH

5x5 Bench Press

VENTILATION / PLUMBING

8 Minute AMRAP:
5 C2B (Fit: 10 Banded/Toe-Spot, RX: 10 Kipping, FB: C2B)
10 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/85#)

*2 Minutes Rest*

6 Minute AMRAP:
5 C2B (Fit: 10 Banded/Toe-Spot, RX: 10 Kipping, FB: C2B)
10 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/85#)


Saturday, April 27

STRENGTH / SKILL

Olympic Total:
Total of - 1 Rep Max Snatch and 1 Rep Max Clean & Jerk

Workouts for 4/15-4/20/2019

Monday, April 15

STRENGTH

5x5 Strict Press

VENTILATION / PLUMBING

17 Minute AMRAP:
10 HSPU (Fit: 15 DB Strict Presses, RX: Kipping/Strict)
15 Double Kettlebell Rows (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
200m Run


Tuesday, April 16

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

12 Minute EMOM:
30 Double-Unders (Fit: 40 Single-Unders, RX: 10 DUs, FB: 30 DUs)
5 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Wednesday, April 17

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

2 rounds -
6 Minute AMRAP:
10 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
5 Ring Dips (Fit: Banded Ring Dips, RX: Kipping Ring Dips, FB: Strict Dips)
3 Minute Rest


Thursday, April 18

STRENGTH

5x5 Bench Press

PLUMBING / VENTILATION

4 Rounds For Time:
2 Rope Climbs (Fit: 6 Rope Climb Progressions)
18 DB Snatch (Fit: 35/20#, RX: 50/35#, FB: 70/40-45#)
12 Toes-2-Bar (Fit: Hanging Knee Raises)


Friday, April 19

STRENGTH

5x5 Barbell Row

PLUMBING / PLUMBING

In 10 Minutes:
Find Heavy 1 Rep Clean/Squat Clean

Then...

In 10 Minutes:
Max Cleans/Squat Cleans @ 85% of Heavy Rep


Saturday, April 20

Chipper Saturday

"EVA" (5 Rounds For Time):
800m Run
30 American KB Swings (Fit: 44/26#, RX: 53/35#, FB: 70/53#)
30 Pull-ups (Fit: Jumping Pull-ups, RX: Kipping)

Workouts for 4/8-4/13/2019

Monday, April 8

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

13 Minute EMOM:
4 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 185/125#)
4 Burpees Over Bar (Fit: Bodybuilders)


Tuesday, April 9

STRENGTH

5x5 Barbell Row

VENTILATION / PLUMBING

4 Rounds For Time:
10 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Calorie Row


Wednesday, April 10

STRENGTH

5x5 Strict Press

PLUMBING / VENTILATION

2 Times Through:
2 Minutes Push-ups (Fit: Knee/Bar/Box Push-ups)
30 Seconds Rest
2 Minutes Sit-ups
30 Seconds Rest
2 Minutes Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
30 Seconds Rest


Thursday, April 11

STRENGTH

5x5 Deadlift

PLUMBING / ELECTRICITY

5 Rounds Not For Time:
10 Strict Pull-ups (Fit: 1.5x Banded/Toe-Spot)
10 Strict Chin-ups (Fit: 1.5x Banded/Toe-Spot)
10 DB Row/Arm (Athletes Choice)
10 Tricep Kick backs/Arm (Athletes Choice)


Friday, April 12

STRENGTH

5x5 Bench Press

VENTILATION / PLUMBING

14 Minute AMRAP:
40 Lunges
400m Run
40 Air Squats
*FB: Weight Vest*


Saturday, April 13

CHIPPER / PARTNER WOD

2 Rounds For Time:
50 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
100 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
50 Shoulder-2-Overhead (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
200 Double-Unders (Fit: 400 Singles/200 Penguin Claps)