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)

Workouts for 4/1-4/7/2019

Monday, April 1

STRENGTH

5x5 Strict Press

VENTILATION / PLUMBING

4 Times Through:
1 Minute Push Press (Fit: 55/35, RX: 75/55#, FB: 95/75#)
30 Seconds Rest
1 Minute Double-Unders (Fit: Single-Unders/Penguin Claps)
30 Seconds Rest
1 Minute Power Snatches (Same Weight)
30 Seconds Rest


Tuesday, April 2

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

7 Min AMRAP:
10 Deadlifts (Fit: 155/105#, RX: 205/155#, FB: 255/185#)
20 Burpees Over Bar (Fit: Bodybuilders)
30 Air Squats

2 Minute Rest

5 Min AMRAP:
5 Deadlifts (Fit: 185/120#, RX: 235/185#, FB: 285/205#)
10 Burpees Over Bar (Fit: Bodybuilders)
15 Air Squats


Wednesday, April 3

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

4 Rounds For Time:
15 Thrusters (Fit: 75/55#, RX: 95/75#, FB: 115/85#)
400m Run
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, April 4

STRENGTH

5x5 Bench Press

PLUMBING / VENTILATION

15 Minute AMRAP:
30 Calorie Row
20 Push-ups (Fit: Knee/Box/Bar Push-ups)


Friday, April 5

STRENGTH

5x5 Barbell Row

PLUMBING / PLUMBING

2 Rounds:
5 Min AMRAP
Buy-In - 30 Pull-ups (Fit: Jumping Pull-ups)
Max Sit-ups in remaining time

*Cookie*
Double-Tabata (:20 On, :10 Off)
V-Ups
Plank


Saturday, April 6

Chipper/Partner Saturday

35 Minute Partner AMRAP:
200m Run
3,6,9,... Clean And Jerk (Fit: 95/75#, RX: 115/85, FB: 135/95#)
15,18,21,... American KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
*Add 3 reps after each completed round*

Workouts for 3/25-3/30/2019

Monday, March 25

STRENGTH

5-5-5-5-5 Back Squat

VENTILATION / PLUMBING

"Expensive Grace" For Time:

Buy-In - 100 Double-Unders (Fit: 2x Singles)

30 Clean & Jerks (Fit: 95/75#, RX: 135/95#)

Cash-Out - 100 Double-Unders (Fit: 2x Singles)


Tuesday, March 26

STRENGTH

5-5-5-5-5 Bench Press

PLUMBING / PLUMBING

"Double Death By"
Minute 1 - 2 Wallballs (Fit: 14/10#, RX: 20/14#)
Minute 2 - 2 Push-ups (Fit: Knee/Box/Bar Push-ups)
*Add 2 reps each minute*


Wednesday, March 27

STRENGTH

5-5-5-5-5 Barbell Row

VENTILATION / PLUMBING

"Longer 16.3" (10 Minute AMRAP):
10 Power Snatch (Fit: 55/35#, RX: 75/55#)
3 Bar Muscle-Ups (Fit: 2x Toe-Spot/Banded, RX: 2x Pull-ups/C2B, FB: MUs)


Thursday, March 28

STRENGTH

5-5-5-5-5 Overhead Press

PLUMBING / VENTILATION

4 Rounds For Time:
5 HSPU (Fit: 10 Seated Strict Press, RX: Kipping/Elevated Strict HSPU)
30 Russian KB Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
200m Run


Friday, March 29

STRENGTH

5-5-5-5-5 Deadlift

PLUMBING / ELECTRICITY

2 Rounds Not For Time:
20 Strict Pull-ups (Fit: Banded Strict/Toe-Spot)
60 Lunges
30 Banded Face-Pulls (Blue or Green Band)
3 Minute Wall-Sit (*Every Break - 10 Air Squat Penalty)
*FB: Using a weight vest throughout*


Saturday, March 30

PARTNER CHIPPER

30 Minute AMRAP:
100 Calorie Row
80 Power Cleans (Fit: 75/55#, RX: 95/75#, FB: 135/95#)
60 Ring Dips (Fit: Bench/Box Dips, RX: Banded Dips, FB: Strict/Kipping)

Workouts for 3/18-3/23/2019

Monday, March 18

STRENGTH

5x5 3-Second Pause Back Squat

VENTILATION / PLUMBING

4 Rounds For Time:
15 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping Pull-ups, FB: C2B)
15 Front Squats (Fit: 75/55#, RX: 95/75#, FB: 115/85#)


Tuesday, March 19

STRENGTH

A. 3 Rep Max Strict Press

B. Using 3RM Press, do 2 Sets to Failure: Push Jerk

VENTILATION / PLUMBING

12 Minute AMRAP:
12 KB Clean & Jerks (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
12 Single-Arm Overhead KB Lunges (Same Weight)


Wednesday, March 20

STRENGTH

5 x Superset:
4 Pull-up Negatives
25 Banded Lat Pulldowns

VENTILATION / ELECTRICITY

3 Times Through:
1 Minute Hang Power Clean
1 Minute Burpee Broad Jumps
1 Minute Rest
1 Minute Assault Bike
1 Minute Sumo Deadlift High-Pull
1 Minute Rest


Thursday, March 21

STRENGTH

5-5-5-5 Snatch Complex:
1 Snatch + 1 Hang Snatch

PLUMBING / VENTILATION

10 Minute EMOM:
10 DB Snatch (Fit: 35/20#, RX: 50/35#)
*In Remaining Time*
Max Double-Unders (Fit: Singles/Penguin Claps)

Workouts for 3/11-3/16/2019

Monday, March 11

STRENGTH

5x3 Bench Press w/3 Second Pause
Superset w/*15 Push-ups on Bench Press Bar*

PLUMBING / VENTILATION

4 Rounds For Time:
10 Ring Dips (Fit: Bench/Box Dips, RX: Banded, FB: Strict)
20 Ring Rows
30 Ring Support Pistols


Tuesday, March 12

STRENGTH

5 Supersets of:
5 Deadlifts
5 Hack Squats

PLUMBING / VENTILATION

10 Minute AMRAP:
10 Double KB Deadlifts (Fit: 44/26#, RX: 53/35#, FB: 70-62/44#)
30 Second KB Farmers Hold (Same Weight)
10 Toes-2-Bar (Fit: Hanging Knees-2-Chest)


Wednesday, March 13

STRENGTH

4x5 Power Clean and No Pause Jerk

VENTILATION / PLUMBING

3 Times Through (1:00 On, :30 Off):
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
Sit-ups (FB: V-Ups)
Double-Unders (Fit: Single-Unders/Penguin Claps)
Hang Power Snatch (Fit: 55/35#, RX: 75/55#, FB: 95/75#)


Thursday, March 14

STRENGTH

4 Sets:
10 Single Leg Romanian Deadlift
10 Bulgarian Split squats w/DB
10 Weighted Step-ups w/DB

VENTILATION / PLUMBING

For Time:

Buy-In - 800m Run

21-15-9:
KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
Single KB Thrusters (Same KB)

Cash-Out - 800m Run


Friday, March 15

STRENGTH

4x10 Seated Arnold Press
*5x YTWL Between Sets*

PLUMBING / PLUMBING

12 Minute AMRAP:
8 Calorie Row
8 Seated Strict Press
50 Ft. Bear Crawl

Saturday, March 16

OPEN WORKOUT 19.4

Workouts for 3/4-3/9/2019

Monday, March 4

STRENGTH

6x6 Pendlay Rows
After Each Round...
*30 Second Handstand Hold/Wall Walk Hold*

VENTILATION / PLUMBING

30-20-10 For Time:
Pull-ups (Fit: Toe Spot/40-30-20 Ring Rows, RX: Kipping, FB: C2B)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Tuesday, March 5

STRENGTH

20 Minutes to Find: 5 Rep Max Front Squat

Then

3x10 Back Squat @ 85%

VENTILATION / PLUMBING

4 Rounds Not For Time:
12 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
20 Banded Tricep Extensions (Blue or Green Bands will work best)
400m Run


Wednesday, March 6

STRENGTH

8-8-8-8-8 Jefferson Deadlifts
*15 Tuck-ups After Each Set*

VENTILATION / PLUMBING

8 Minute AMRAP:
8 Russian KB Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
8 KB Snatches (Fit: 35/26#, RX: 44/35#, FB: 53/44#)

COOKIE

Tabata Goblet Squats (:20 On, :10 Off)


Thursday, March 7

STRENGTH

5x5 Sots Press

PLUMBING / VENTILATION

5 Rounds For Time:
5 Push Jerk (Fit: 75/55#, RX: 135/95#, FB: 155/105#)
15 Bar Facing Burpees (Fit: Bar Facing Bodybuilders)


Friday, March 8

SKILL

Jump Rope Practice

PLUMBING / PLUMBING

2 Times Through
2 Minutes Slamball (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
2 Minutes Calorie Row
2 Minutes Plate Lunges (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
2 Minutes Push-ups (Fit: Box/Knee/Bar Push-ups, FB: Diamond Push-ups)
2 Minutes Rest


Saturday, March 9

OPEN WORKOUT 19.3

Workouts for 2/25-3/2/2019

Monday, February 25

STRENGTH

4x20 KB Front Rack Lunges

VENTILATION / PLUMBING

5 Rounds For Time:
200m Run
5 Pull-ups (Fit: Toe-spot/Banded Pull-ups, FB: Strict)
10 Push-ups (Fit: Box/Bar/Knee, FB: Ring Push-ups)
15 Air Squats (FB: Goblet Squats)


Tuesday, February 26

STRENGTH

  1. Find 5 Rep Max Clean

  2. 3x5 Clean Pulls (Fit: 90%, RX: 100%, FB: 110%)

PLUMBING / ELECTRICITY

Death by Power Cleans
Minute 1: 1 Power Clean (Fit: 75/55#, RX: 115/75#, FB: 155,85#)
Minute 2: 2 Power Cleans
Minute 3: 3, minute 4: 4, etc


Wednesday, February 27

STRENGTH

4 Rounds Not For Time:
5 Pull-up Negatives
10 DB Rows/Side

VENTILATION / PLUMBING

14 Minute AMRAP:
14 Deadlift (Fit: 135/85, RX: 185/125, FB: 225/155#)
7 Ring Dips (Fit: Box/Bench Dips, RX: Kipping, FB: Strict)
14 Box Jump (Fit: 20/14", RX: 24/20", FB: 30/24")


Thursday, February 28

STRENGTH

4 Sets:
10 Barbell Glute Bridges
20 Plate No Bounce Russian Twists
30 Unweighted Split Squats

PLUMBING / VENTILATION

5 Rounds For Total Reps:
1 Minute Double-Unders (Fit: Single-Unders)
1 Minute Power Snatch (Fit: 65/45#, RX: 75/55#, FB: 95/65#)
1 Minute Assault Bike Calories
1 Minute Rest


Friday, March 1

*6p Friday Night Lights for CrossFit Open Athletes*

STRENGTH

5-5-5-5-5 DB Push Press

VENTILATION / PLUMBING

2 Times Through:
3 Minute Amrap:
250m Row
10 Thrusters (45/35#)
Rest 2 Minute


Saturday, March 2

OPEN WORKOUT 19.2

Workouts for 2/18-2/23/2018

Monday, February 18

STRENGTH

5x5 Strict Press

CONDITIONING

4 Rounds (1 minute on, :30 seconds off):
Double-Unders (Fit: Single-unders/penguin claps)
Should-2-Overhead (Fit: 75/55#, RX: 95/75#, FB: 135/85#)


Tuesday, February 19

STRENGTH

5x5 Squat Clean

CONDITIONING

4 Rounds For Time:
10 Box Jumps (Fit: 20/14", RX: 24/20", FB: 30/24")
10 Strict Pullups (Fit: Toe-spot, FB: C2B)
20 Dumbbell Snatch (Fit: 35/20, RX: 50/35, FB: 70/50#)


Wednesday, February 20

STRENGTH

5x5 Bench Press

CONDITIONING

12 Minute AMRAP:
200m Run
15 Push-ups (Fit: Box/Knee Push-ups)
10 Toes-2-Bar (Fit: Hanging Knees-2-Chest)


Thursday, February 21

STRENGTH

5x5 Overhead Squat

CONDITIONING

For Time:
1000m Row
50 Power Snatch (Fit: 75/55, RX: 95/75#)
1000m Row


Friday, February 22

STRENGTH

5x5 Sumo Deadlift

CONDITIONING

21-15-9:
Thruster (Fit: 75/55#, RX: 95/65, FB: 115/75#)
Deadlift (Same Weight)


Saturday, February 23

OPEN WORKOUT 19.1

Workouts for 2/11-2/16/2019

Monday, February 11

*5:30a Class Cancelled - Check FB and Schedule for further updates throughout the day*

*UPDATE: No 6p CrossFit or StrongHuman - Open Gym until 7p*

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

15 Minute AMRAP:
30 Wallballs (Fit: 14/10#, RX: 20/14#)
30 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
30 Box Jumps (Fit: 20/16", RX: 24/20")

MONDAY SNOWED-IN WOD

WARM-UP

Broom DROM
3x:
-30s Wall Sit Hold
-5 Inchworms w/Push-Up
-5 McKenzie Press

STRENGTH

Single-Arm OH Soup-Can-Hold Reverse Lunges: 3x8/side w/3s tempo down and up
(Fit: 4oz can, RX: 14.5oz, FB: Costco-Sized)

WORKOUT

3 Rounds for Time:
5 Bent-Over Suitcase Rows (Fit: ~10#, RX: 20-30#, FB: 50+)
1. Start with feet in jumping-stance (shoulder-width), holding suitcase horizontally by the ends
2. Hinge at the hips with a flat back and knees slightly bent to start
3. Pull suitcase toward chest, driving elbows straight back next to ribs and drawing shoulder blades together
4. Lower suitcase back to starting position, keeping core engaged
10 Burpees
15 V-Ups (Fit: Tuck-Ups)
20 Suitcase Deadlift

BONUS

Accumulate 8 Minutes in Plank Hold
(Feel free to use kids and petkids on your back as weight)


Tuesday, February 12

*5:30a Class Cancelled - Check FB and Schedule for further updates throughout the day*

STRENGTH

5x5 Power Snatch

VENTILATION / PLUMBING

14 Minute AMRAP:
15 Ring Push-ups (Fit: Box/Bar/Knee Push-ups, FB: Handstand Push-ups)
16 DB Snatch (Fit: 35/20#, RX: 50/35#)


Wednesday, February 13

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

21-15-9 For Time:
Deadlift (Fit: 105/75#, RX: 185/125#, FB: 225/155#)
Bar Facing Burpees (Fit: Bodybuilders)


Thursday, February 14

STRENGTH

5x5 Power Clean

PLUMBING / VENTILATION

12 Minute EMOM:
Odd: Hang DB Cleans (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Even: Double-Unders (Fit: Single-Unders)


Friday, February 15

STRENGTH

5x5 Push Jerk/Split Jerk

PLUMBING / VENTILATION

4 Rnds For Time:
10 DB Presses (Fit: 20/10#, RX: 35/20#, FB: 50/35#)
15 Pullups (Fit: Toe Spot, FB: 5 Bar or Ring Muscle-ups/Attempts)
20 Situps


Saturday, February 16

STRENGTH

10 Minute EMOM:
3 Curtis P Complex (Fit: 65/45#, RX: 95/65#, FB: 115/95#)

VENTILATION / PLUMBING

10,9,8,7,6...1 For Time (30 Minute Cap):
Russian Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
Goblet Squats (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
KB Crush Curls (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
KB Push-ups (Fit: 35/26#, RX: 53/35#, FB: 62/44#)