Workouts for 9/24-9/29/2018

Monday, September 24

STRENGTH

A) 3x8 Front Squat

B) Upper Body Pull

Fitness: 3x5 Toe Spot Pullups

RX: 3x5 Pullup Negatives

FB: 3x5 Weighted Pullups or Strict on Rings

CONDITIONING

5 Minutes To Find Max Burpees:

40 Box Jumps (Fitness: 20/16", RX: 24/20")

Max Burpees

——

MAKE-UP: LEVEL METHOD TEST GROUP 1

A) Test Front Squat (15 Minutes)

B) Test Upper Body Pull

C) Test Lactic Tolerance

Tuesday, September 25

CONDITIONING

A) Acculumate 20 Ring Rows

Then...

B) 22 Min AMRAP:

21 Thrusters (Fitness: 22/15#, RX: 45/35#, FB: 75/45#)

14 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)

7 Burpee Box Jumps (Fitness: 20/16", RX: 24/20", FB: 30/24#)

——

MAKE-UP: LEVEL METHOD TEST ROWING

20 Minute Max Meter Row

Wednesday, September 26

LOWER BODY PULL

3x8 Deadlift

UPPER BODY PUSH

10 Minute EMOM: 3 Strict Barbell Presses

UPPER/LOWER ENDURANCE

4 Rounds For Total Reps: (15 Minute Timecap)

1 Minute Deadlift (Fitness: 155/105#, RX: 185/135#)

1 Minute Pushups (Fitness: Box Pushups, FB: on low rings)

——

MAKE-UP: LEVEL METHOD TESTING GROUP 2

A) Test Deadlift (15 Minutes)

B) Test Upper Body Push (15 Minutes)

C) Test Upper/Lower Endurance (15 Minutes)

Thursday, September 27

AEROBIC POWER INTERVALS

2 Rounds: (1 Minute Work/1 Minute Rest)

Double-Unders

Kettlebell Swings

Jumping Pullups

Burpees

——

MAKE-UP: LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:

1 Min Wallballs (20/14#)

1 Min Hang Power Cleans (75/55#)

1 Min Box Jumps (24/20")

1 Min Push Press (75/55#)

1 Min Burpees

1 Min Rest

Friday, September 28

STRENGTH

15 Minutes To Find:

3 Rep Max Clean and Jerk

CONDITIONING

8 Min AMRAP: 1,2,3,4,5,6,7... (Increasing Ladder)

Power Clean (Fitness: 55/35#, RX: 75/55#)

Thrusters (Fitness: 55/35#, RX: 75/55#)

Burpee Over Bar (Fitness: Bodybuilders Over Bar)

Then:

2 Minutes Max Situps

Saturday, September 29

CONDITIONING

35 Minute Partner AMRAP:

20 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)

20 Box Jumps (Fitness: 20/16", RX: 24/20")

Workouts for 9/17-9/22/2018

Jet Citizens,

Congratulations on an incredible first week of Level Method Testing! We are immensely proud of each of you and hope everyone was able to surprise yourself with what you’ve accomplished; as well as learn something new about yourself. Our ultimate goal with this testing, while not always easy, is to show us where our strengths and weaknesses are, and to help provide a path to improving those deficient areas.

If you weren’t able to complete all your tests this week, there are make-up options for each category starting on Tuesday. We highly encourage you to get in the gym this week and finish up anything you’re missing! We know it will be tempting to want to jump in and attempt retests as well, but we ask you to hold off until our mini-retest coming in November. This will give you time to work those weaknesses and make huge improvements, help our coaches by giving priority for testing to those that weren’t able to complete a test, and be fair for all. Details will be out next week on November testing!

Good luck this week and hope to see you at the gym!

--Coach Zach & Laura

P.S. Don't forget to log your levels :)

Monday, September 17

LEVEL METHOD TEST GROUP 4

Test Flexibility

Test Annie

Test Kettlebells

Tuesday, September 18

* Yoga 7:15p *

LOWER BODY PUSH

3x8 Front Squat (2 Minutes Rest Between Sets)

UPPER BODY PULL

Fitness: 3x5 Toe Spot Pullups
RX: 3x5 Pullup Negatives
FB: 3x5 Strict Pullups

CONDITIONING

6 Minute AMRAP:
   10 Burpee Over Bar (Fitness: Bodybuilder Over Bar)
   10 Power Cleans (Fitness: 65/45#, RX: 95/65#)

----

MAKE-UP OPTION: LEVEL METHOD TEST GROUP 1

A) Test Front Squat (15 Minutes)

B) Test Upper Body Pull

C) Test Lactic Tolerance

Wednesday, September 19

LEVEL METHOD TEST RUNNING

AEROBIC POWER

"Mini Kelly"
3 Rounds For Time:
    200m Run
    15 Box Jumps (Fitness: 20/16", RX: 24/20")
    15 Wall Balls (Fitness: 14/10#, RX: 20/14#)

----

MAKE-UP OPTION: LEVEL METHOD TEST ROWING

20 Minute Max Meter Row

Thursday, September 20

* Yoga 7:15p *

LOWER BODY PULL

3x8 Deadlift (2 Minutes Rest Between Sets)

UPPER BODY PUSH

10 Minute EMOM: 3 Strict Barbell Presses

UPPER/LOWER ENDURANCE

6 Rounds For Time:
    200m Run
    20 Pushups (Fitness: Box Pushups)
    10 Deadlifts (Fitness: 135/95#, RX: 185/135#, FB: 225/155#)

----

MAKE-UP OPTION: LEVEL METHOD TESTING GROUP 2

A) Test Deadlift (15 Minutes)

B) Test Upper Body Push

C) Test Upper/Lower Endurance

Friday, September 21

AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Pushups (Fitness: Box Pushups)
    1 Min Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    1 Min Burpees (Fitness: Bodybuilders)
    1 Min Double Unders (Fitness: Singles)
    1 Min Situps
    1 Min Rest

----

MAKE-UP OPTION: LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Wallballs (20/14#)
    1 Min Hang Power Cleans (75/55#)
    1 Min Box Jumps (24/20")
    1 Min Push Press (75/55#)
    1 Min Burpees
    1 Min Rest

Saturday, September 22

CONDITIONING

Partner WOD For Time: (40 Minute Timecap)
    300 Air Squats
    250 Sit Ups
    200 Box Jumps (Fitness: 20/14", RX: 24/20")
    150 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)
    100 Push Ups (Fitness: Box Pushups)
    50 Toes-to-Bar (Fitness: Hanging Knee Raises)

Workouts for 9/10-9/15/2018

Welcome to Level Method Testing Jets!

If you haven't already, create a Level Method account with our gym code (see this month's Newsletter or our Community Facebook group).

Our initial testing will run this week and next Monday. Make-up opportunities will be provided over the next few weeks, but try to make it in as much as you can this week.

All of us are very excited to see how you all do. Good luck! Email or see a coach with any questions you have!

Monday, September 10

LEVEL METHOD TEST GROUP 1

Test Max Front Squat (15 Minute Timecamp)

Test Upper Body Pull

Test Lactic Tolerance ("Fran")

Tuesday, September 11

*Yoga Starts! 7:15p*

LEVEL METHOD TEST ROWING

Test 20 Min Row for Distance

Wednesday, September 12

LEVEL METHOD TESTING GROUP 2

Test Deadlift (15 Minute Timecamp)

Test Upper Body Push

Test Upper/Lower Endurance ("Diane")

Thursday, September 13

LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Wallballs
    1 Min Hang Power Cleans
    1 Min Box Jumps
    1 Min Push Press
    1 Min Burpees
    1 Min Rest

Friday, September 14

LEVEL METHOD TESTING GROUP 3

Test Weightlifting (15 Minute Timecamp)

Test Rings

Test Squat Endurance

Saturday, September 15

4 Rounds Partner Workout: (30 Min Time Cap)
    50 Double Unders (Fitness: Penguin Claps)
    40 Pushups (Fitness: Bar Pushups)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    20 Pullups (Fitness: Toe Spot) 
    400m Run Together

Workouts for 9/3-9/8/2018

Monday, September 3 - Labor Day

* 10a Class Only *

"Lumberjack 20"

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

    20 Deadlifts (Fitness: 135/95#, Performance: 185/135#, FB: 275/195#)
    Run 400m
    20 KB swings (Fitness: 44/26#, Performance: 35/53#, FB: 62/44#)
    Run 400m
    20 Overhead Squats (Fitness: 65/45#, Performance: 95/65#, FB: 115/85#)
    Run 400m
    20 Burpees (Fitness: Bodybuilders)
    Run 400m
    20 Pullups (Fitness: Ring Rows Or DB Rows, FB: C2B)
    Run 400m
    20 Box jumps (Fitness: 20/16", Performance: 24/20")
    Run 400m
    20 DB Squat Cleans (Fitness: 20/10#, Performance: 30/25#, FB: 45/35#)
    Run 400m

Tuesday, September 4

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 25)

INTERVALS

3 Rounds:
    1 Min Hang Power Cleans, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Bar Facing Burpess, 30 Sec Rest (Fitness: Bodybuilders)
    1 Min Front Squats, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Toes 2 Bar, 30 Sec Rest (Fitness: Hanging Knee Raises)

Wednesday, September 5

AEROBIC POWER

"Helen"
3 Rounds For Time:
    400m Run
    21 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)
    12 Pullups (Fitness: Toe Spot)

CORE STAMINA

2 Rounds:
    Max Starfish Hold Left Side
    Rest 30 Seconds
    Max Starfish Hold Right Side
    Rest 30 Seconds
    Max Plank
    Rest 30 Seconds
    Max Unbroken Toes 2 Bar (Fitness: Hanging Knee Raises)
    Rest 30 Seconds

Thursday, September 6

SKILL+STRENGTH

Snatch Technique Work

10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

For Time (20 Min Timecap):
    50 Front Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Push Press (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Back Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Hand Release Pushups (Fitness: Box Pushups)
    50 Front Step Lunges (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)

Friday, September 7

STRENGTH

3 Supersets:
    5 Front Squat @ 80/85/90% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        9 Power Cleans (Fitness: 75/55#, RX: 95/65#)
        12 Burpee Over Bar (Fitness: Bodybuilders)
        15 Deadlifts (Fitness: 75/55#, RX: 95/65#)
        30 Double Under (Fitness: Penguin Claps)
    2 Minute Rest

Saturday, September 8

CONDITIONING

25 Minute AMRAP Partner Workout:
    10 Burpee Box Jumps (Fitness: 20/16", RX: 24/20")
    20 KB Swings (Fitness: 44/26#, RX: 53/35#)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    200m Run

Workouts for 8/27-9/1/2018

Monday, August 27

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 20 & Heavier KB than last week)

INTERVALS

3 Rounds:
    1 Min Russian KBS, 30 Sec Rest (Fitness: 44/26#, RX: 53/35#)
    1 Min Double Unders, 30 Sec Rest (Fitness: Penguin Claps)
    1 Min Push Press, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Box Jumps, 30 Sec Rest (Fitness: 20/16", RX: 24/20")

Tuesday, August 28

AEROBIC POWER

13 Minute AMRAP:
    8 Bar Facing Burpees (Fitness: Bar Facing Bodybuilders)
    12 Power Cleans (Fitness: 75/55#, RX: 95/65#)
    16 Wallballs (Fitness: 14/10#, RX: 20/14#)

CORE STAMINA

Tabata Situps
1 Minute Rest

Tabata Plank
1 Minute Rest

Tabata Hanging Knee Raises
1 Minute Rest

Tabata Tuck-ups

Wednesday, August 29

SKILL

15 Minute Handstand Practice/Work

SHORT STAMINA

21-18-15-12-9-6-3:
    Deadlift (Fitness: 95/65#, RX: 135/95#)
    Ring Pushups (Fitness: Walk Feet Up or Box Incline PU)
    Pullups (Fitness: Toe Spot)

Thursday, August 30

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    7 Minute AMRAP:
        10 Hang Power Cleans (Fitness: 75/45#, RX: 95/65#)
        12 Front Squats (Fitness: 75/45#, RX: 95/65#)
        200m Run
    2 Minute Rest

Friday, August 31

SKILL

3-3-3-2-2-1-1-1 Squat Snatch

CONDITIONING

15 Minute AMRAP:
    21 Situps
    14 Single Arm Dumbbell Clean and Jerk (Fitness: 35/20#, RX: 50/35#)

Saturday, September 1

CONDITIONING

4 Rounds Partner Workout: (30 Min Time Cap)
    50 Double Unders (Fitness: Penguin Claps)
    40 Pushups (Fitness: Bar Pushups)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    20 Pullups (Fitness: Toe Spot) 
    400m Run Together

Workouts for 8/19-8/25/2018

Monday, August 20

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Jumping Lunges, 1 Min Rest (Fitness: Reverse Lunges)
    1 Min Burpees, 1 Min Rest (Fitness: Bodybuilders, FB: to 6" target)
    1 Min Wall Balls, 1 Min Rest (Fitness: 14/10#, RX: 20/14#, FB: 25/16#)
    1 Min Deadlift, 1 Min Rest (Fitness: 65/45#, RX: 95/65#, FB: 95/135#)

Tuesday, August 21

AEROBIC POWER

15 Minute AMRAP:
    12 Jumping Pullups
    9 Box Jumps (Fitness: 20/16", RX: 24/20")
    12 Thrusters (Fitness: 55/35#, 75/55#)
    200m Run

CORE STAMINA

4 Rounds (30s Work/ 30s Rest):
    Leg Raise (Fitness: Hanging Knee Raises, RX: Straight Leg, FB: Strict Straight Leg T2B)
    Plank
    Situps
    Hollow Hold
    1 Minute Rest

Wednesday, August 22

SKILL+STRENGTH

A. Snatch Technique Work

B. 10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

6 Minute AMRAP:
    12 Pushups (Fitness: Bar Pushups)
    10 Toes 2 Bar (Fitness: Hanging Knee Raises)
    8 Front Squats (Fitness: 65/45#, RX: 95/65#)

Rest 2 Minutes

6 Minute Amrap:
    10 Presses (Fitness: 65/45#, RX: 95/65#)
    10 Tuck Ups
    20 Jumping Lunges (Fitness: Lunges)

Thursday, August 23

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        10 Deadlifts (Fitness: 85/55#, RX: 115/85#)
        10 Burpees Over Bar (Fitness: Bodybuilders Over Bar)
        10 Wallballs (Fitness: 14/10#, RX: 20/14#)
    2 Minute Rest

Friday, August 24

CONDITIONING

"Grace"
    30 Clean and Jerk (Fitness: 75/55#, RX: 135/95#)

Rest 5 Minutes

"Isabel"
    30 Snatches (Fitness: 75/55#, RX: 135/95#)

Saturday, August 25

CONDITIONING

Partner WOD For Time: (30 Min Time Cap)
    1 Mile Relay Run (Partners Alt Every 200m)
    100 Burpees (Fitness: Bodybuilders)
    150 Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    200 Air Squats

Workouts for 8/13-8/19/2018

Hi Jet Athletes! This week starts our Level Method rollout. The next four weeks will consist of a change in our programming to prepare us for testing our levels in September. A few things you will notice:

1) Our WOD template is changing from just a daily Skill/Strength and Conditioning pieces to more specific headings designed to provide you more insight into the focus and feel of each workout.

2) We're introducing 3 options for different movements and weight levels that will start to show up:
    Fitness: for those just starting out with CrossFit, experienced athlete coming back from a break or injury, or anyone wanting a good, solid workout with less reps or lighter weights.
    Performance (RX): for the intermediate athlete or those who want to push a little bit more.
    Fire Breather (FB): for those looking to compete and wanting heavier weights and able to do more complicated skill work.
    
Still unsure what this whole Level Method thing is? It's a standardize way to "test" our overall fitness and see where we stand. Rather than doing our own inhouse testing as we've done the previous year, now we'll be using a worldwide tested and proven system. In addition to just testing, the Level Method will better point our specific weaknesses we each have and show a path for improvement to be better, more well-rounded athletes.

Monday, August 13

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Row, 1 Min Rest
    1 Min Air Squat, 1 Min Rest
    1 Min Push-Ups, 1 Min Rest
    1 Min Sit-Ups, 1 Min Rest

Tuesday, August 14

AEROBIC POWER

4 Rounds for Time (16 Min Cap):
    15 Wall Balls (Fitness: 14/10#, RX: 20/14#)
    12 Hang Power Clean (Fitness: 55/35#, RX: 75/55#) 
    9 Burpee Over Bar (Fitness: Bodybuilder over bar)
    200m Run

CORE STAMINA

4 Rounds NFT (Not For Time)
    Plank 60s (Fitness: 30s)
    25 Sit-Ups
    12 Hanging Knee Raise

Wednesday, August 15

SKILL

10 Min Ring Practice/Work:
    Fitness: Stability at lockout or stabilize on box
    RX: Ring Dips and Stability at lockout.
    FB: Ring MU

SHORT STAMINA

40-30-20-10 for Time:
    Strict Press (Fitness: 22# BB/5# DBs, RX: 35/15#, FB: 45/35#)
    Back Squat (Fitness: Air Squat, RX: 35/15#, FB: 45/35#)

Thursday, August 16

STRENGTH

3 Supersets:
    5 Front Squat
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
     5 Minutes:
          15 Box Jumps (Fitness: 20/16#, RX: 24/20#)
          15 Burpees (Fitness: Bodybuilders)
          15 KBS (53/35#)
          Max Calorie Row
     3 Minute Rest

Friday, August 17

STRENGTH

5x5 Sumo Deadlift

LACTIC POWER

15-12-9 for Time:
    Sumo Deadlift High Pulls (Fitness: 45/35, RX: 115/75#, FB: 135/95#)
    Pull-ups (Fitness: Toe-Spot, RX: Pull-Ups, FB: C2B PUs)

Saturday, August 18

30 Min Partner AMRAP:
    400m Run
    20 Deadlifts (Fitness: 95/65#, RX: 135/95#)
    40 Push-ups (Fitness: Bar Push-Ups)
    400m Run
    20 Toes to Bar (Fitness: Hanging knee raise)
    80 Double-Under

Workouts for 8/6-8/11/2018

Monday, August 6

CONDITIONING

A. 4 Rounds:
    10 Strict Pull Ups
    20 Overhead Reverse Lunges w/ Empty Bar
    20/15 Cal Row

5 Minute Rest

B. 9 Min AMRAP:
    15 Toes To Bar
    10 Deadlifts (115/75#)
    5 Power Clean (115/75#)

EXTRA WORK

6 Sets (30s Work/30s Rest)
    Wall Facing Handstand Holds

Tuesday, August 7

STRENGTH

3 Sets Total Back Squat:
    Set 1: 8 Reps @40% of 2RM
    Set 2: 6 Reps @60% of 2RM
    Set 3: Max Effort Reps @ 80%

CONDITIONING

3 Rounds:
    30 Box Jump Overs (24/20″)
    20 Double DB Ground-To-Overhead (50/35#)

EXTRA WORK

Tabata: Reverse Plank

Wednesday, August 8

STRENGTH

A. 4 Supersets:
    10 Inverted Grip Bent Over Rows
    10 Dips    FB: L-Sit Dips

B. 3 Sets:
     5 Pullup Negatives
     10 Candlesticks W/Hip Pike
     45s Active Bar Hang    FB: Weighted

C. 3 Minutes Max Burpees

EXTRA WORK

16 Rounds Tabata: Hollow/Arch Hold Alternate

Thursday, August 9

Every 3 Minutes Complete Max Rep Touch and Go Snatch
    Round 1 (Min 0) @ 60%
    Round 2 (Min 3) @ 65%
    Round 3 (Min 6) @ 70%

CONDITIONING

4 Rounds for Time:
    20 Sit Ups
    20 Thrusters (75/55#)
    Rest 90s

EXTRA WORK

5 Minutes: Max Air Squats

Friday, August 10

STRENGTH

8-8-8-8-8 Bench Press

CONDITIONING

Five 2:00 Rounds
    20 Kettlebell Swings (53/35#)
    10 Alternating Pistols
    Max Double Unders in Remaining Time

EXTRA WORK

10 Rounds Tabata: Bar Hang

Saturday, August 11

CONDITIONING

"I plank, you plank"
Partner Workout:
    5000m Row
    50 Front Squats (95/65#)
    60 Box Jumps (24/20")

Workouts for 7/30-8/4/2018

Monday, July 30

STRENGTH
4 Supersets of:
    5 Front squats w/1 second pause at bottom @ 65%
    45s Front Rack Hold

CONDITIONING

12 Minute AMRAP:
    30 Double Unders
    10 Toes to Bar
    10 Power Cleans (135/95#)

EXTRA WORK

Tabata plate pinch (35/25#)

Tuesday, July 31

CONDITIONING

4 Rounds:
    20 Dumbbell front rack walking lunge (50/35#)
    6 Sandbag cleans (60/40#)

Then

7 Rounds:
    10 Pullups
    5 Ring dips
    100m Run

EXTRA WORK

30 Rolling v-ups

Wednesday, August 1

STRENGTH

12-12-12 Deadlift

CONDITIONING

20 Min AMRAP:
    21 Dumbbell Snatch (50/35#)
    9 Burpees
    3 Rope Climbs    FB: 1 Legless Rope Climb

EXTRA WORK

4x20/side:
    Unweighted Bulgarian Split Squats

Thursday, August 2

A. Max height Box Jump

B. 5RM Push Press

C. 5 Minutes to accumulate max push press @ 70%

EXTRA WORK

5 Minutes:
    Max Bicep Cheater Curls w/empty bar

Friday, August 3

STRENGTH

15 Minute EMOM:
2 x (1 Clean pull + 1 Hang Squat Clean)

CONDITIONING

10 Minute AMRAP:
    15/12 Cal row
    15 Situps
    15 Hang power snatch (95/65#)

Saturday, August 4

* Blue Angels BBQ at 12:30p *

"Whitten"
5 Rounds for Time:
    22 kettlebell swings (70/53#)
    22 box jumps (24/20")
    400m Run
    22 burpees
    22 wall ball (20/14#)

Workouts for 7/23-7/28/2018

Monday, July 23

STRENGTH

10, 15, 20 Rep Back Squat

CONDITIONING

For time:
    30-20-10
    Wallballs (20/14#)
    Pull ups

EXTRA WORK

400m Burden carry

Tuesday, July 24

CONDITIONING

A. 3 Rounds:
    :60 Goblet Squat Hold (53/35#)
    400M Run
    7 Burpee Box Jumps (24/20")

B. 3 Rounds (1:00 on, 1:00 off; 12 Min Total)
    Max Double Unders
    Max Burpees

EXTRA WORK

16 Rounds tabata:
    Alternating lunge holds

Wednesday, July 25

STRENGTH

10 Min EMOM:
    4 Heavy DB snatches

CONDITIONING

A. 10 Minute AMRAP:
    12 Power snatch (75/55#)
    2 Bar muscle ups
    Bar MU scale: 6 C2B pullups

B. For 5 Minutes (:30 on :30 off)
    Max Rep Push Ups

EXTRA WORK

3x 1 Minute farmers hold
    Rest 30s

Thursday, July 26

STRENGTH

A. 5x3 Silent Deadlifts @ 75% of 2RM

B. 15 Minutes to find 3RM strict press

Then

5x10 DB strict press @ 25% of 3RM 

EXTRA WORK

4 Minutes:
    Max wall walks

Friday, July 27

STRENGTH

12-12-12-12 DB bench press

CONDITIONING

For Time:
    60 Alternating pistols
    40/30 Calorie row
    20 Handstand Push Ups

EXTRA WORK

10 Rounds:
    Tabata wall sit

Saturday, July 28

"Moreno"

Workouts for 7/16-7/21/2018

Monday, July 16

STRENGTH

4x4 Tempo Overhead Squats @3331 Tempo

CONDITIONING

5 Rounds:
    20 Front Rack Reverse Lunges w/OHS Wt
    15 C2B Pull-Ups     FB: 5 Ring MUs
    Rest 60s

EXTRA WORK

5 Minutes:
    Max Situps

Tuesday, July 17

STRENGTH

A. 2 RM DB Strict Press

B. 3 x 2 DB Strict Press @ 85%

CONDITIONING

3 Rounds:
    60 Double Unders
    12 Kettlebell Swings (62/44#)

EXTRA WORK

10 Minute Death by Ring Dips    FB: w/Weight

Wednesday, July 18

STRENGTH

A. 5x3 Squat Clean

CONDITIONING

14 Minute AMRAP:
     100m Farmers carry (53/35#)
     20 Reverse Burpees

EXTRA WORK

4x1 Min Wall Sit

Thursday, July 19

STRENGTH

A. 3 Supersets:
        10 Strict pullups
        10 DB row (5 per arm)

B. 10x3 Bench Press

EXTRA WORK

4 Sets Tabata of 4-Position Plank Hold

Friday, July 20

CONDITIONING

A. 3 Rounds:
        25 Thrusters (45/35#)
        25/20 Cal Row

Rest 5 minutes

B. 2 Rounds:
        30 Kettlebell Swings (53/35#)
        35 Situps
        400m Run

EXTRA WORK

3 Rounds:
    1 Min bottom of squat hold

Saturday, July 21

Strongman Gone Bad

Workouts for 7/9-7/14/2018

Monday, July 9

STRENGTH

4x8 Tempo Back Squats (5131)

CONDITIONING

10 Rounds:
    5 Thrusters (95/65#)
    250m Row

EXTRA WORK

Tabata: V-ups

Tuesday, July 10

CONDITIONING

A. 4 Rounds:
      200m Run
      Max unbroken KB swings (53/35#)

B. 25-15-5 for Time:
    Toes to Bar
    Power Snatch (75/50#)

EXTRA WORK

10 Rounds:
    Tabata active bar hang (20s work / 10s rest)

Wednesday, July 11

STRENGTH

8-8-8-8 Barbell Rows

CONDITIONING

12 Min AMRAP:
    100m Sandbag carry (60/40#)
    20 Sandbag Shoulder-2-Shoulder (60/40#)

EXTRA WORK

4 Rounds:
    30s KB Front Rack Hold (53/35#)

Thursday, July 12

CONDITIONING

A. Death by burpees

B. 6 Rounds:
    50m Farmers carry (53/35#)

C. 4 Rounds: 200m Sprint, Rest 1-2 Min

Friday, July 13

STRENGTH

6x3 Silent Sumo Deadlift

CONDITIONING

15 Min AMRAP:
    5 Seated wall balls (20/14#)
    5 Air squats

EXTRA WORK

5 Minutes:
    Max accumulated plank holds

Saturday, July 14

CONDITIONING

"McGhee"
30 min AMRAP:
    5 Deadlifts (275/185#)
    13 Push Ups
    9 Box Jumps (24/20")

Workouts for 7/2-7/7/2018

Monday, July 2

STRENGTH

6 Supersets:
    2 Bench Press @ 80% of 2RM
    8/5 Strict Pull-Ups     FB: Weighted

CONDITIONING

7 Min AMRAP:
    20 Double Unders
    6 Chest to Bar Pull-Ups
    40 Double Unders
    12 Chest to Bar Pull-Ups
    60 Double Unders
    18 Chest to Bar Pull-Ups

EXTRA WORK

Accumulate 5 Minutes of Sandbag Holds (60/40#)

Tuesday, July 3

STRENGTH

4-4-4-4-4 Overhead Squat

CONDITIONING

3 Rounds:
    Run 400m
    15 Clean and Jerk (135/95#)

EXTRA WORK

Partner row:
    60 Calories

Wednesday, July 4

*Happy 4th of July!! -- 10a Only*

“7/4/1776”
7 Rounds for time:
    4 Power Cleans (155/105#)
    17 Push-ups

Then...

    76 Wall Balls (20/14#)
    242 Double-Unders

EXTRA WORK

8 Rounds:
    Reverse tabata L-sit hold hanging from bar
    (10s Work / 20s Rest)

Thursday, July 5

STRENGTH

A. 10 Minutes for Review and Find Weight of
    Curtis P Complex:
        power clean + left leg lunge + right leg lunge + push press

B. 10 Minute EMOM:
    2 Curtis P Complexes

C. 4x12 Axle Bar Deadlift
    4 Heavy sets

EXTRA WORK

4 Rounds:
    1 Minute plank

Friday, July 6

STRENGTH

4 Supersets:
    2 Strict Press
    60s Front Rack Hold

CONDITIONING

A. Mainsite 20180612
    5 2-Min Rounds of:
        18/14 Cal Row
        Max Sit-Ups

B. Tabata Air Squats

Saturday, July 7

*Community Day -- 10a Only*

Workouts for 6/25-6/30/2018

Monday, June 25

STRENGTH

Find 3RM Power Clean & Push Jerk

CONDITIONING

For time:
    50 Box Jump Overs (24/20")
    40 Overhead Lunges (105/75#)
    30 Chest-to-bar pullups        FB: 10 Bar MU

EXTRA WORK

5 Mins Sled Push

Tuesday, June 26

STRENGTH

5x3 Power Snatch

CONDITIONING

12 Min EMOM:
    10 Goblet squats (53/35#)
    3 Strict Ring Dips

EXTRA WORK

4x100m Waiters Walk

Wednesday, June 27

STRENGTH

15 Min EMOM:
    4 Front Rack Reverse Lunges

CONDITIONING

3 Rounds:
    12 Deadlifts (155/105#)
    400m Run
    12 Bar Facing Burpees

EXTRA WORK

Double Tabata Wall Sits
    16 rounds (20s Work/10s Rest)

Thursday, June 28
    
STRENGTH

6-6-6 Romanian deadlift

CONDITIONING

4 Rounds:
    20 Wallballs (20/14#)
    15 Toes-2-Bar

EXTRA WORK

5 Min EMOM:
    50m Sandbag carry (60/40#)

Friday, June 29

STRENGTH

4-4-4-4-4 Strict Press

CONDITIONING

14 Min AMRAP:
    250/200m Row
    20 KB Swings (53/35#)
    5 HSPU or 5 Wall Walks

EXTRA WORK

6 Rounds (20s Work/10s Rest):
    L-Sit Hold Hanging from Pull Up Bar

Saturday, June 30

In solidarity with Outwod and gyms across the globe, we are honoring #InfiltrateWithLove -- a WOD celebrating inclusivity and support of the LGBTQ+ community and those marginalized because of how and who they love.

"STONEWALL"
12 Min AMRAP:
    6 Squat Cleans (135/95#)
    28 Double Unders
    6 Shoulder to Overhead (135/95#)
    9 Burpees

Why this workout?

In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid sparked a riot among bar patrons and neighborhood residents as police roughly hauled employees and patrons out of the bar, leading to six days of protests and violent clashes with law enforcement outside the bar on Christopher Street, in neighboring streets and in nearby Christopher Park. The Stonewall Riots served as a catalyst for the gay rights movement in the United States and around the world.

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)