1/18/2019

Warm-Up
3 Minutes of Jumping Rope
Every 30 seconds switch jump rope style
First 30 seconds must be single unders
Last 30 seconds must be double unders
then…
2 Rounds
15 Good Mornings (22X0)
12+12 Single Arm Ring Row (1 sec pause at the top)
20 Supermen
10+10 Single Leg V-up

Strength

Warm up to a moderately heavy set of 3 Deadlift
E3.5MOM for 5 Rounds
3 Deadlift (touch and go with pause on the floor, stay with a moderately heavy set of 3)
3 Power Cleans (60-65% of heaviest clean(moderate weight, not touch and go)
5 Stiff legged box jump(no rebend at the top of the jump)

Conditioning
4 Rounds each for time/reps
10 Front Foot Elevated Lunge (single dumbbell held suitcase style on the same side as lunging leg)
20 Unbroken Kettlebell Swings (32/24)
ME unbroken Toes to bar
Rest as needed

1/17/2019

Warm-up
Muscle/Power/SQUAT Snatch Warm-Up

Barbell Cycling Fun
10 Minutes to find
Heavy single Muscle Snatch (from the floor)
EMOM for 9 Minutes
1-3: 6 Muscle Snatch (60% of MS, t&g)
4-6: 6 Power Snatch (70%)
7-9: 6 Snatch (80%)

then…
10 Minutes to find
Heavy Muscle Clean+ Press
EMOM for 9 Minutes
1-3: 6 Muscle Clean and Press (60% of MS, t&g)
4-6: 6 Power Clean and Push Press (70%)
7-9: 6 Power Clean and Power Jerk (80%)

1/16/2019

Warm-Up
Pre warm-up
50 Diagonal Band Pull aparts (25 one direction, 25 other direction)
30 second arm bar stretch (each side)
then…
EMOM for 9 Minutes
1: 10 Floor Press (2020, use kettlebells)
2: 15 Ball Slams
3: 7 Strict knee to elbow (deliberate hold at top. touch tips)

Strength
Warm up to a heavy set of 5 bench press
E2MOM for 6 Rounds
1-3: 5 Bench Press (add weight as you see fit)
4+4 Medball Throw against wall (left arm dominant, right arm dominant)
4-6: 3 Bench Press (Continue building)
2+2 Medball Throw against wall (left arm dominant, right arm dominant)

Conditioning
5 Rounds NFT
3+3 Turkish Get-Up (each side, unbroken)
15 Ring Push-Ups (sub neutral grip push-ups on dumbbells)
8 Strict Mixed Grip Pull-Up (alternate hands each round. spot each other)


1/15/2019

Warm-Up
2 Rounds
15 Single Leg Glute Bridge (each side)
20 Monster Walks Forward
20 Monster Walks Backward
15 Air Squat
EMOM for 9 Minutes
1: 20 Banded Good Morning
2: 15 Spanish Squats
3: 40 second 1 Leg Plank (20 Left, 20 right)

Strength
8 Minutes to warm up to a heavy set of 5 Front Squat
E2MOM for 7 Rounds
1-3: 5 Front Squat (add weight as you see fit)
Triple Broad Jumps (no pausing between landing)
4-6: 3 Front Squat (Continue building)
1 Broad Jump
7: Rest
Bonus Round:
1 Minute ME Front Squat @ 50% of biggest set of 3

Conditioning
7x 1/2 Mile Bike Sprint
1:2 Work Rest Ratio

1/14/2019

Warm-Up
2 Rounds
10 Halos
10 Halos
8 Hanging Shoulder Rolls forward
8 Hanging Shoulder Rolls Backward
then...
3 Rounds for quality
20+20 single leg jumps
7+7 Gymnastic Ring Row+ Ring Row
30 sec Handstand Hold (toes and nose)
10 kneeling arnold press

Conditioning
15 Minute
20 Overhead Walking Lunge Steps (L arm)
20 Overhead Walking Lunge Steps (R arm)
40 Double Unders
Either:
10 Chest to bar pull-ups
10 Ring Dip
Or
6 Bar Muscle-Ups

Strength
EMOM for 10 Minutes
5 Push Press

1/12/2019

Warm-Up
EMOM for 15 Minutes
1: 8 Push-Up (2020)
2: 8 Two Handed Bent over row (2020)
3: 7 Rower Pikes (2-3 second lowering)
4: ME Strict Chin-up
5: Rest

Conditioning
4 Minute AMRAP
5 Toes to Bar (Unbroken)
8 Sumo Deadlift High-pull (75/55)
Rest 1 Minute
4 Minute AMRAP
4 Burpee
8 Single Arm Thruster
8 Single Arm Thurster
Rest 1 Minute
Repeat cycle 2 times
Rest 5 Minutes
5 Minute AMRAP
You go, I go
5 Unbroken Touch and Go Cleans (135/95)

1/11/2019

Warm-Up
EMOM for 12 Minutes
1: 30 seconds Pec hold flutter
2: 15 Single Leg RDL (hand bracing on rack)
3: 15 SL RDL (the other side!)
4: 5 Straight leg box Jumps (goal isn’t height of box, it’s height of jump)

Strength

8 Minutes to warm up to a heavy set of 5
E2MOM for 7 Rounds
1-3: 5 Deadlift (add weight as you see fit)
3 Box Jumps (high. On all jumps, prioritize finding a height that allows you to land no lower than parallel in a squat. No ass to grass jumps)
4-6: 3 Deadlift (Continue building)
1 Box Jump (higher. same as sets of 3)
7: Rest
Bonus Round:
1 Minute ME deadlift @ 50% of biggest set of 3

Conditioning
4x500 Meter Row sprint
1:1.5 work rest ratio
(if it takes you 2 minutes, you rest for 3. Adhere to the rest times. Too long? Row harder.)

10/10/2019

Warm-up
Muscle/Power/SQUAT Snatch Warm-Up

Barbell Cycling Fun
10 Minutes to find
Heavy single Muscle Snatch (from the floor)
EMOM for 9 Minutes
1-3: 5 Muscle Snatch (60% of MS, t&g)
4-6: 5 Power Snatch (70%)
7-9: 5 Snatch (80%)

then…
10 Minutes to find
Heavy Muscle Clean+ Press
EMOM for 9 Minutes
1-3: 5 Muscle Clean and Press (60% of MS, t&g)
4-6: 5 Power Clean and Push Press (70%)
7-9: 5 Power Clean and Power Jerk (80%)

1/9/2019

Is anyone else keeping track of how often I screw up the date? 3. 3 times so far including January 1st.

Warm-Up
2 Rounds
10 Halos (clockwise)
10 Halos (counter clockwise)
20 Diagonal Band Pull-Aparts
20 Diagonal Band Pull-Aparts (the other diagonal)
then..
EMOM for 9 Minutes
1: 30 second Handstand Press(on floor, hands against the wall)
2: 12 Double kettlebell clean (from the floor)
3: 30 second L/h sit (on rings)

Conditioning
15 Minutes of continuous movement
1 Round the world
20 Kettlebell sit-ups
30 Unbroken Double Unders
40 Russian Twist (unweighted, total)

Strength
7 Rep Max Bench Press
E2.5MOM for 3 Rounds
ME Bench Press @ 100% of 7RM

1/8/2019

Warm-Up
Clean Warm-Up

Conditioning
”Karen”
150 Wall Balls For time
for funzies
Log your biggest set of wall balls with your score

Strength
12 Minutes to find…
7 Rep Max Front Squat (from the floor)
then…
E2.5MOM for 3 Rounds
ME front squat @ 100% of 7RM

1/7/2019

Warm-Up
Prep: 
8 Rounds, 20 seconds on, 10 seconds off
Odd: Hollow
Even: Superman 
then...
4 Rounds 
6 Kip
8 Reverse Curl to Press
30 Second Bird Dog (switch each round)

Strength 
E2MOM for 8 Rounds
5 Push Press (from the floor, add weight each round)
X Kipping Chest to bar Pull-Ups(choose a rep scheme that you can accomplish repeatedly for 8 Rounds)
(sub X Ring Row+X Kip)

Conditioning 
13 Minute AMRAP 
40 Kettlebell Swing
30 Calorie Row
20 Push Jerk (2 DB/KB)
30 Calorie Row 
40 Kettlebell Swing
30 Calorie Row
20 Push Jerk (2 DB/KB)
30 Calorie Row 
40 Kettlebell Swing
... Repeat cycle until time expires

Accessory
In as few rounds as possible 
1x50 Overhead Tricep Extension 

1/5/2019

News:
Good news: Amanda’s Birthday is Today!
Bad news: Amanda will be away for her birthday this weekend! Yoga will be cancelled on Sunday.

Warm-Up
3 Rounds NFT
15 Dumbbell Row (chest supported)
10 Push-Up
5 Strict Knee to Elbow(pause at the top)

EMOM for 10 Minutes
3 Strict Pull-Ups (add weight each round)

Conditioning
4 Minute AMRAP
1: 8/6 Calorie Bike
6 Pull-Up
4 Burpee
Rest 1 Minute
4 Minute AMRAP
2: 3 Deadlift (275/185)
5 Sandbag Clean (over shoulder)
7 Plyo Push-Up
Rest 1 Minute
Repeat cycle 3 Times

1/4/2019

News:
Good news: Amanda’s Birthday is this weekend!
Bad news: Amanda will be away for her birthday this weekend! Yoga will be cancelled on Sunday.

Warm-Up

2x15
(band around the knee)
glute bridge
Clam shell
(band goes down over the tops of feet)
Monster steps forward
Monster steps backward
then..
EMOM for 9 Minutes
1: Single leg Plank hold (full minute, switch legs at the 30 second mark)
2: 45 seconds ME Russian kettlebell Swing (focus on hard cheek squeezing and keeping ribs down)
3: 45 seconds ME wide stance air squat(wide enough to barely hit below parallel
THEN…
5 Minutes to warm up for a heavyish glute bridge

Dabut Strength
Every 90 seconds for 10 Rounds(alternating)
Odd: 12 Glute Bridges+10 second squeeze on last rep
Even: 12+12 Bulgarian Split Squat (dumbbells held In suitcase style. if one dumbbell is had, hold it contralaterally)

Conditioning
E4MOM for 4 Rounds
250 Meter Row (sprint)
ME unbroken Wall Balls
(cannot hold or drop wall ball at any point. Anything outside of continuous movement would be considered “breaking.” Ball Should be heavy enough where if you were to move continuously, you would really really really want to stop after about 90 seconds of wallballin)
Rest Remaining time in 4 Minutes


1/3/2019

Warm-Up 
Muscle/Power Clean+ Press/push press/power jerk review 
Thoracic +shoulder mobility (coach's choice)

Skill
10 Minutes to find 
1+1 Muscle Clean+Press
EMOM for 9 Minutes 
1-3: 4 Muscle Clean& Press (60%)
4-6: 4 Power Clean & Push Press (70%)
7-9: 4 Power Clean & Power Jerk (80%)

Conditioning
”Crossfit Games Open 12.3”
18 minute AMRAP of
15 Box Jumps (24/20)
12 Push Press (115/75) (can be in the style of shoulder to overhead)
9 Toes-to-bars

1/2/2019

1/2/2019

Warm-Up
EMOM for 16 Minutes
45 seconds of single under(cannot repeat jump twice, no doubles or singles)
45 seconds of single leg movement, alternating(can’t repeat movement twice, all unweighted)
16 Single Arm Z Presses, alternating (add weight each round)
6-10 Commando Pull-Ups (switch grips each round)

Strength
12 Minutes to find..
8 Rep Max Front Squat
then…
E2MOM for 4 Rounds
4 Front Squats @ 100% of 8RM
2 Rope Climbs (sub 4 lay to stand w/ slow descent)

Conditioning
6 Rounds
10 Suitcase Step-Ups (left)
10 Suitcase Step-Ups (right)
10 Dumbbell burpee deadlift
*Start round 1 Unweighted, after each round, add weight weight via dumbbells or kettlebells. Every round should get heavier

12/31/2018

If we don’t see you today, may everyone have a safe and fun New Year’s Eve. We look forward to what 2019 brings and are excited to share it with all of you!!!

Warm-Up

7 Minutes of flow
Push-Up
Pec Hold Thruster
Single Arm Swing (alternating)

then…
8 Rounds alternating: 30 second on, 10 seconds off
Strict single leg toe to bar (alternating, focus on controlled descent)
Flutter kick(with pec hold)

Conditioning
8 Minute AMRAP
6/5 Calorie Bike
10 Thrusters (75/55)
Rest 3 Minutes
8 Minute AMRAP
10/8 Calorie Row
10 Push Press (75/55)
Rest 3 Minutes
8 Minute AMRAP
30 Double Unders
15 Russian Swing (24/16)

12/28/2018

Warm-Up
7 Minute Flow
Push-Up
Ring Row
DB Push Press
Double kb Swing

Conditioning
”Lynne”
5 rounds for max reps of:
max rep Bench Press, BW/.75BW
max rep Pull-ups (sub banded pull=Ups)
Rest as needed between sets
Total time limit: 25 Minutes
Goal is to hit low double digit numbers for sets 1-2. Whatever happens, happens after that.

Finisher
”Annie”
50-40-30-20-10
Double Under
Abmat Sit-up

12/27/2018

Warm-Up
Clean warm- up/ Prep
THEN…
5 Rounds: 20 seconds per movement, 10 seconds to switch/rest
Toes to bar
Tuck Crunch
Tuck Hold
Dumbbell Squat

Conditioning
14 Minute Ascending Ladder
1,2,3,4,5,6,7…
Clean (from ground, through squat. choose a weight that will allow you to do 3/4 reps continuously, but not touch and go)
After each set
10 Lateral Box Jump Up & Over

12/26/2018

News
- We are still on a holiday schedule! Please refer to FrontDesk for updated class times.

Warm-Up
15 Minutes of Smooth moving
10 Press
10 Squat
10 Pull
goal is continuous movement and catching a pump. You should be sweaty and ready by the end of 15.
* choose your destiny. Pick a movement you love and one you hate. alternate between variations each round. If it’s a single arm/leg movement, perform 10 reps on each side(not alternating)

Conditioning
”Vader” by Comptrain
3 Rounds
24/17 Calorie Row
21 WallBalls
18 Dumbbell Snatches (50/35)
15 Burpees

12/24/2018

12/24/2018

News:
- Didn’t get Time to sign up for class? Just show up anyway. It’s Christmas and this workout will be fun.
- Merry Christmas to all! Make sure you are checking out the schedule for both Christmas Eve and New Year’s eve.
- Getting into the gym around the holidays is tough. All the food and drinks paired with traveling all over the state(s) to see family, and just wanting to relax for a while. In that light, we will be departing from our regularly scheduled fitness program to just do some classic Crossfit through this week and the next.

Warm-Up
Silliness and the clean warm-up

Extra Warm
15 Minutes to…
Work up to a heavy clean double for the day

Conditioning
1 Front Squat
2 Cleans (80% of max double for the day)
3 Deadlifts
4 Bar Facing Burpees
5 Toes to bar (unbroken)
6 Chest to bar Pull-Ups
7 Sumo Sandbag Skwats
8 Box Jumps (30/24)
9 Dumbbell Lunge (each side)
10 Bike Calories
11 Dumbbell Push Press (each side)
1200M Row
Performed in the way the “12 days of Christmas” is sung.
It takes however long it takes. Probably a good 25-30 minutes. Who could say?