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#)

Workouts for 02/04-02/09/2019

Monday, February 4

STRENGTH

5x8 Snatch Grip Deadlifts

PLUMBING / VENTILATION

12 Minutes, Every 40 Seconds:
3 Deadlifts on Plate (Fit:115/85#, RX: 155/105, FB: 185/135#)
2 Strict Pullups (Fit: 6 Ring Rows, FB: Strict C2B)


Tuesday, February 5

STRENGTH

5x5 Hang Squat Snatch

PLUMBING / VENTILATION

15 Minute EMOM:
Minute 1: 7 Hang Squat Snatch (Fit: 45/35#, RX: 75/55#, FB: 95/75#)
Minute 2: 20 Situps
Minute 3: 15/10 Calorie Row


Wednesday, February 6

STRENGTH

TBA

VENTILATION / PLUMBING

40-30-20-10 For Time:
Farmers Carry Lunges (Fit: 15/10# or Unweighted, RX: 35/20, FB: 50/35#)
Push-ups (Fit: Box/Bar Push-ups, FB: 8-6-4-2 Handstand Push-ups)


Thursday, February 7

STRENGTH

5x5 Hang Squat Cleans

VENTILATION / PLUMBING

4 Rounds For Time:
15 Power Cleans (Fit: 75/55, RX: 95/75#, FB: 115/8#)
10 Pullups (Fit: 20 Ring Rows/Toe Spot, FB: 2 Bar MU Attempts/5 C2B)


Friday, February 8

**All evening classes Cancelled **

STRENGTH

5x8 Push Press

PLUMBING / VENTILATION

12 Minute AMRAP:
30 Double-Unders (Fit: 60 Single-Unders)
20 Shoulder-2-Overhead (Fit: 75/55#, RX: 95/75#, FB: 115/85#)
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Saturday, February 9

**Open Regular schedule 9 and 10a**

STRENGTH

3x10 Heavy DB Bench Press

PARTNER WOD (30 Minute Timecap)

2 Rounds For Time:
2000m Bike
100 Russian KBS (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
50 Ring Dips (Fit: Box/Bench Dips, FB: Strict Ring Dips)
1000m Calorie Row

Workouts for 01/28-02/02/2019

Monday, January 28

LEVEL METHOD TESTING AEROBIC POWER INTERVALS

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


Tuesday, January 29

STRENGTH

4x8 Deadlift

VENTILATION / PLUMBING

15 Minute AMRAP:
10 Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Walk 50m w/Dumbbells


Wednesday, January 30

STRENGTH

4x8 Power Snatch

VENTILATION / PLUMBING

18 Minute EMOM:
Minute 1: 20 Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
Minute 2: 8 Burpee Box Jump Over (Fit: 20/16", RX: 24/20", FB: 30/24")
Minute 3: 1 Rope Climb (Fit: 3 Rope Climb Progressions)


Thursday, January 31

For Becky.

LEVEL METHOD TESTING

Squat Endurance
Flexibility
Rings

BONUS (if time allows)

100 Ring Rows
100 Box/Bar Pushups
100 Air Squats
*Every break perform 25 situps*


Friday, February 1

STRENGTH

4x8 Strict Barbell Press

VENTILATION / PLUMBING

10 Minute AMRAP:
10/8 Calorie Row
5 Clean and Jerks (Fit: 75/55#, RX: 95/75#, FB: 135/95#)
5 Pullups + 5 Pushups (Fit: 10 Ring Rows + 5 Knee Pushups, FB: 2 Muscle-ups)


Saturday, February 2

VENTILATION / PLUMBING

"Wallball Nicole" (20 Minute AMRAP):
Run 400m
Max Wallballs
*Every break in wallballs starts a new run*

COOKIE (if time allows)

5 Minutes: Max Barbell Cheater Curls

Workouts for 01/21-01/26/2019

Monday, January 21

STRENGTH

4x8 Hang Power Snatch

VENTILATION / PLUMBING

Every 2 Minutes For 14 Minutes (7 Rounds):
5 Strict Pullups (Fit: 10 Ring Rows, FB: Strict C2B)
10 DB Deadlifts (Fit: 35/20#, RX: 50/35#)
10 DB Snatch (Fit: 35/20#, RX: 50/35#)
5 Burpees (Fit: Bodybuilders, FB: 10 Burpees)


Tuesday, January 22

STRENGTH

4x10 KB Strict Press @ 2121 Tempo

LEVEL METHOD TESTING ROW

20 Minute Rowing Test


Wednesday, January 23

STRENGTH

3x8 Back Squat

VENTILATION / PLUMBING

14 Min AMRAP:
14 Front Squats (Fit: 75/55, RX: 95/65, FB: 115/75#)
14 Pullups (Fit: Jumping Pullups)
14 Step-ups (Fit: 20/16", RX: 24/20")


Thursday, January 24

LEVEL METHOD TESTING GROUP 3

Weightlifting
Neurological and Core Endurance (Annie)


Friday, January 25

PLUMBING / ELECTRICITY

14 Minute EMOM:
Odd Minute: 10 Bench Press (Fit: 55/35, RX: 115/75, FB: 135/95#)
Even Minute: 15 Box Jumps (Fit: 20/16", RX: 24/20")

PLUMBING / ELECTRICITY

100 Plate Presses (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
*Every time plate is put down - 5 tuckups*


Saturday, January 26

VENTILATION / PLUMBING

5x5 Silent Sumo Deadlift

VENTILATION / PLUMBING

2 Rounds of:
8 Minute AMRAP:
8 DB Power Clean (Fit: 35/20#, RX: 50/35#)
8 DB Farmers Carry Lunge (Fit: 35/20#, RX: 50/35#)
Rest 2 Minutes Between Rounds

Workouts for 01/14-01/19/2019

Monday, January 14

LEVEL METHOD TESTING GROUP 1

Front Squat
Upper Body Pull
Lactic Tolerance (Fran)


Tuesday, January 15

STRENGTH

3 Supersets:
50m Suitcase KB Carry (Fit: 53/35, RX: 62/44, FB: HEAVY DB/53)
100m Sandbag Jog/Walk
Rest As Needed

VENTILATION / PLUMBING

3 Rounds Max Effort:
1 Min Bike for Cal, 1 Min Rest
1 Min Row for Cal, 1 Min Rest
1 Min Box Step-Ups for Reps, 1 Min Rest


Wednesday, January 16

LEVEL METHOD TESTING GROUP 2

Deadlift
Upper Body Push
Upper/Lower Endurance (Diane)


Thursday, January 17

STRENGTH

3x3/side Turkish Get-Ups

VENTILATION / PLUMBING

12 Min AMRAP (Ladder):
3...6...9...12...15...etc...
Burpee Over Bar (Fit: Bodybuilder Over Bar)
SlamBall (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Friday, January 18

LEVEL METHOD TESTING GROUP 4

Kettlebells
Running


Saturday, January 19

VENTILATION / PLUMBING

20 Min AMRAP W/Partner:
17 Thrusters (Fit: 55/35#, RX: 95/65#, FB: 115/75#)
17 Russian KBS (Fit: 53/35, RX: 62/44, FB: 70/53#)
17 Pullups (Fit: 2x Ring Rows, FB: C2B)

PLUMBING / ELECTRICITY

Double Alternating Tabata (:20 Work/:10 Rest for 16 Rounds):
Tuck-ups
Hanging Knee Raises

Workouts for 01/07-01/12/2019

WELCOME TO BRING-A-FRIEND WEEK!

Monday, January 7

VENTILATION / PLUMBING

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


Tuesday, January 8

STRENGTH

5x5 Strict Press

PLUMBING / PLUMBING

Every 3 Min for 15 Minutes:
40 Second Plank
30 Situps


Wednesday, January 9

VENTILATION / PLUMBING

"Deck of Cards":

Clubs: Slam Balls
Hearts: Burpees (Fit: Bodybuilders, FB: Burpee Box Jump 24/20")
Diamonds: Goblet Squats (Fit: 35/26, RX: 53/35#, FB: 62/44#)
Spades: Russian Twists

Ace: 11 Reps
King: 10 Reps
Queen: 10 Reps
Jack: 10 Reps


Thursday, January 10

STRENGTH

5x5 Deadlift

PLUMBING / VENTILATION

4 Rounds Through:
3 Minute AMRAP
10 Russian Kettlebell Swings (Fit: 53/35, RX: 62/44, FB: 70/53#)
10 Jumping Lunges
*90 Second Rest Between Rounds*


Friday, January 11

VENTILATION / PLUMBING

3 Rounds For Time:
1000m Row
50 Arch Hold Taps
50 Situps


Saturday, January 12

VENTILATION / PLUMBING

For Time w/Partner:
80 Hang Power Cleans (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Squats (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Push Press (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Rack Lunges (Fit: 45/35#, RX: 75/55, FB: 95/65#)

*Partners use one barbell, if the barbell touches the floor, 10 burpee penalty*

Workouts for 12/31/2018-01/05/2019

Monday, December 31

CONDITIONING

"Happy New Years Eve WOD" (35 Minute Cap)

For Time:
31 Sumo Deadlift High Pull (Fit: 65/45#, RX: 95/65#, FB: 125/85#)
31 Tuck-ups
31 Pullups (Fit: 2 x Ring Rows)
31 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
31 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Knees-2-Elbows (Fit: Hanging Knee Raises)
31 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
31 Forward Lunges (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
31 Clean and Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Burpees (Fit: Bodybuilders)
31 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Tuesday, January 1, 2019

CONDITIONING

"New Year, New You!"
For Time:
2019lbs of Ground-2-Overhead w/Barbell
2019lbs of Deadlifts
2019m Row
2019lbs of Russian Kettlebell Swings
2019lbs of Ground-2-Overhead w/Barbell

*Ground-2-Overhead Movements: Clean & Jerk or Snatch*
*Deadlift: Standard or Sumo*


Wednesday, January 2

SQUAT ENDURANCE

3x6/Leg Weighted Barbell Reverse Lunges

VENTILATION / PLUMBING

16 Minute EMOM:
Odd Minute: 8 DB Snatches (Fit: 35/25#, RX: 50/35#, FB: 70/50#)
Even Minute: 15 Pushups (Fit: Box Pushups, FB: Ring Pushups)


Thursday, January 3

PLUMBING

Superset of Alternating Double Tabata (16 Sets of: 20s On, 10s Off):
Bike/Row
Double-Unders (Fit: High Knees)

VENTILATION / PLUMBING

For Time:
25 Strict Pullups (Fit: 50 Ring Rows, FB: Weighted Pullups)
50 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
75 Walking Lunges W/Plate Overhead (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
100 Seated Dumbbell Presses (Fit: 25/15#, RX: 35/25, FB: 40/35#)


Friday, January 4

STRENGTH

5x3 Push Press

PLUMBING / VENTILATION

5 Rounds For Time:
5 Toes-2-Bar (Fit: Knees-2-Chest, FB: Strict)
10 Burpees (Fit: Bodybuilders, FB: Devils Press @ 35/20#)
15 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)


Saturday, January 5

CONDITIONING

"Scooter"
30 Minute Amrap w/Partner:
30 Double-Unders (Fit: 60 Singles)
15 Pullups (Fit: 30 Ring Rows)
15 Pushups (Fit: Box Pushups)
100m Sprint
*Partners Alternate After Each Completed Round*

Workouts for 12/24-12/28/2018

Monday, December 24 - 10a Class Only

"12 Days of Christmas"
For Time:
1 - Shoulder to overhead (Fit: 95/65#, RX:135/95#, FB: 155/105#)
2 - Burpees (Fit: Bodybuilders)
3 - Pull-Ups (Fit: Banded Pullups, FB: C2B)
4 - Push-Ups (Fit: Box Pushups)
5 - Toes to Bar (Fit: Hanging Knees-to-Chest)
6 - Deadlift (Fit: 95/65#, RX:135/95#, FB: 155/105#)
7 - Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
8 - Lunges (FB: W/Plate Overhead)
9 - Sit-Ups
10 - KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
11 - Power Clean (Fit: 95/65#, RX:135/95#, FB: 155/105#)
12 - Front Squats (Fit: 95/65#, RX:135/95#, FB: 155/105#)


Tuesday, December 25 - Merry Christmas!!! - 10a Class Only

"A Wicked Xmas Surprise"
By Coach Ric


Wednesday, December 26 - Classes @ 9:30a, 10:30a, 4p, 5p & 6p

CONDITIONING

"The 9,000LB Elephant"
Lift 9000lbs For Time

Movements Allowed:
Barbell: Snatch, Cleand and Jerk, Shoulder-2-Overhead, Push Press, Strict Press
KB: Snatch, Clean and Jerk, Turkish Getup
Medball: Wallball, Slamball


Thursday, December 27

CONDITIONING

"Deck of Cards"
Clubs: Deadlift (135/95#, RX: 185/135#, FB: 225/175#)
Hearts: KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
Diamonds: Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
Spades: Double-Unders (Fit: High Knees)
Ace: 14 Reps
King: 13 Reps
Queen: 12 Reps
Jack: 11 Reps


Friday, December 28

CONDITIONING

"Kalsu"
For Time:
100 thrusters (Fit: 45/35 or Light DBs, RX: 95/65#, FB: 135/95#)
*Every Minute On The Minute - 5 Burpees*
(Fit: 3 Bodybuilders, RX: 3 Burpees, FB: 5 Burpees)


Saturday, December 29

STRENGTH

"Olympic Total":
Max Snatch
Max Clean & Jerk

Workouts for 12/17-12/22/2018

Monday, December 17

VENTILATION / PLUMBING

12 Minute AMRAP:
6/4 Calorie Bike
5 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/115#)
15 Box Jumps (Fit: 20/16", RX: 24/20")

PLUMBING / ELECTRICITY

Tabata Double-Unders
1 Minute Rest
Tabata Side Plank Alternating
1 Minute Rest
Tabata Plank


Tuesday, December 18

STRENGTH

5x3 Clean and Jerks @ 70% (FB: Squat Clean)
*After Each Set Perform 20 Situps*

VENTILATION / PLUMBING

3 Rounds For Time of:
12-9-6:
Pullups (Fit: Banded/Ring Rows, FB: C2B)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
Rest 90 Seconds Between Each Round


Wednesday, December 19

SQUAT ENDURANCE

3x6/side Barbell Bulgarian Split Squats

VENTILATION / PLUMBING

4 Rounds For Time:
20 Thrusters (Fit: 45/35#, RX: 75/55#)
15 Russian KBS (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
10 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Thursday, December 20

STRENGTH

Strict Press:

2x8, 1x Max Reps (everyone starts here)

2x5, 1x Max Reps

2x3, 1x Max Reps

PLUMBING / ELECTRICITY

For Time:
100 Back Squats (Fit: 45/22#, RX: 75/55#, FB: 115/85#)
50 Strict Pullups (Fit: Banded or Ring Rows, FB: Weighted/Strict)
100 Pushups (Fit: Box Pushups, FB: Ring Pushups)
50 Pistols Alternating (Fit: Forward Lunges, RX: on a box, FB: pistols)


Friday, December 21

STRENGTH

5x5 Snatch Grip Deadlift

VENTILATION / PLUMBING

3 Rounds For Time:
50/30 Cal Row
40 Double-Unders (Fit: 80 High Knees)
20 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
200m Run

Saturday, December 22

CONDITIONING

35 Minute AMRAP:
Buy-in: 1500m Row

Then AMRAP:
10 Burpee Pullups (Fit: Jumping Pullups)
15 DB Push Press (Fit: 35/20#, RX: 50/35#)
20 DB Box Step-ups (Fit: 35/20#, RX: 50/35#)

Workouts for 12/10-12/15/2018

Monday, December 10

STRENGTH / SKILL

3x5 Hang Snatches (Increasing Weight Each Set)

VENTILATION / PLUMBING

3 Times Through:
2 Min AMRAP:
8 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
8 American KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
1 Minute Rest

2 Min AMRAP:
8 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
6/4 Calorie Bike
1 Minute Rest


Tuesday, December 11

STRENGTH

Strict Press:
2x8, 1x Max Reps (everyone starts here)
2x5, 1x Max Reps
2x3, 1x Max Reps
2 Minute Rest Between Sets

VENTILATION / PLUMBING

Cash-in: 1000m Row

Then...

4 Rounds For Time:
12 Toes-2-Bar (Fit: Hanging Knee Raises)
50 Double-Unders (Fit: 100 Singles)

Cash-out: 1000m Row


Wednesday, December 12

SQUAT ENDURANCE

2x10 Back Squat

VENTILATION / PLUMBING

15 Min AMRAP:

In Increasing/Decreasing Rep Ladder of 5-10-15-10-5-10-15...
Deadlift (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Thrusters (Fit: 75/55#, RX: 95/65#, FB: 135/95#)


Thursday, December 13

VENTILATION / PLUMBING

4 Rounds For Time:
200m Run
21 DB Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
13 Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
8 Pullups (Fit: 16 Jumping Pullups, FB: C2B)

ELECTRICITY / PLUMBING

7 Min AMRAP:
Max Double-Unders
FB: Must do 20 sit-ups each break in DUs
RX: Must do 5 sit-ups each break in DUs
Fit: EMOM do 5 sit-ups


Friday, December 14

PLUMBING / PLUMBING

2 Rounds For Time: (25 Min Cap)
40 Ring Rows
30 Front Rack Lunges (Fit: 75/55#, RX: 95/65#)
20 Tuckups
30 Push Press (Fit: 75/55#, RX: 95/65#)
40 Russian KBS (Fit: 53/35#, RX: 70/53#)

PLUMBING / VENTILATION

Double Tabata Superset (16 Sets of :20 Work, :10 Rest)
Hanging Knee Raises
Plank


Saturday, December 15

CONDITIONING

"Hang In There Partner"
20 Minute EMOM (with partner):
One Partner Hangs From Pull-Up Bar, While Second Partner Performs:
5 Hang Snatch (Fit: 75/55#, RX: 95/65#)
5 Burpees (Fit: Bodybuilders)
*Partners Switch Every Minute*

PLUMBING / VENTILATION

10 Minutes of Partner Box Jumps:
(Fit: 20/16", RX: 24/20", FB: 30/24")