Thursday 12/31

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Partner WOD

20 Rounds

15 Clean and Jerks (95/65)

16 Cal Row

*Partners switch every round

Wednesday 12/30

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Fitness -

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 min AMRAP

60 Burpees

30 OHS (45/35)

10 pull ups or 15 ring rows

Performance-

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 Min AMRAP

60 Bar Facing Burpees

30 OHS (120/90)

10 MU's or 15 CTB pull ups

Zone-

A1. Double KB front rack Walking Lunges x 20 steps x 3 sets

A2. Single leg KB RDL x 10 each leg x 3 sets 

A3. Tuck ups x 30 x 3 sets

WOD

10 min AMRAP

30 Burpees

30 Goblet Squats

30 KB Swings

Tuesday 12/29

Fitness-

A. Hang Snatch x 5 x 4 sets

B. Pike ups x 50 reps

WOD

15 min AMRAP

9 Deadlifts (135/85)

12 Push ups

15 Box Jumps (24/20)

Performance-

A. Snatch x 5 TNG x 4 sets

B. Straddle ups or pike ups x 50 reps

WOD

15 min AMRAP

9 Deadlifts (155/105)

12 HR push ups

15 Box Jumps (24/20)

Monday 12/28

Fitness-

A. High Hang Clean x 3 UB reps x 3 sets 

*goal is 70%, each rep must be full squat depth

B. Pike Push ups x AMRAP x 3 sets

*amrap with perfect tripod to head through window form. If form breaks down you are done with that set. 

WOD

3 rounds

300m Row

35 Wall Balls (20/14)

20 K2E

Performance -

A. 2 Position Clean (hang + floor) x 3 UB reps x 3 sets

*goal is 75%. 1 set = hang clean, clean, Hang clean, clean, hang clean, clean with out dropping the bar. All squats

B. AMRAP strict HSPU Immediatly into AMRAP kipping HSPU x 3 sets

WOD

3 Rounds

500m Row

50 Wall Balls (20/14)

25 TTB

Zone-

A1. DB man makers x 5 x 4 sets

A2. Seated DB shoulder press x 10 x 4 sets

A3. Hollow hold x 45 seconds x 4 sets

WOD

3 Rounds

15 Cal AB

30 Goblet squats

20 medball sit ups

Saturday 12/26

10:30 am class only 

Fitness: 

Skill

A1. Rope climb - from laying down to stand up position - 4 reps X 3 sets 

A2. Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (25/10) 

10 burpees 

Performance 

Skill

A1. Rope climb- 4 reps X 3 sets 

A2. Ring Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (45/25) 

10 burpees 

Thursday 12/24

Holiday Hours-

Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon

Friday 25th Christmas day: CLOSED 

Saturday 26th: 10:30 only

Sunday: 9 am class- NO OPEN GYM 

Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Partner Wod 

5 rounds 

12 burpee pull ups (performance burpee CTB) 

24 DB walking lunges (fitness- 35/20 performance- 55/30)

20 power cleans (fitness- 115/75, performance- 165/105) 

15 DB hang Squat clean thrusters (fitness- 35/20 performance- 55/30)

Wednesday 12/23

Holiday hours: 

Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon

Friday 25th Christmas day: CLOSED 

Saturday 26th: 10:30 only

Sunday: 9 am class- NO OPEN GYM 

Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Fitness

Strength

A. 

12 minute emom 

Even- 5 back squat 

Odd- 12 hr push ups 

 

Wod 

12 minute amrap 

7 deadlift (165/105) 

14 wall balls  

60 jump rope 

Performance

Strength

12 minute emom 

Even- 5 back squat 

Odd- 12 ring push ups 

Wod 

12 minute amrap 

7 deadlift (225/145) 

14 wall balls  

21 Dbu  

Zone 

Skill 

12 minute emom 

Even- 12 wall balls 

Odd- 10 hr push ups 

Wod 

12 minute amrap 

7 KB deadlifts 

14 goblet squats  

60 jump rope 

Tuesday 12/22

Fitness

Strength

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Tuck hold 30 sec X 3 sets 

 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps with step down 

15 KB swings 

After 3 rounds remaining time = max distance on rower 

Performance

Strength 

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Hollow body hold - 45 sec X 3 sets 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps 24/20

15 KB swings (70/53)

After 3 rounds remaining time = max calories on ab 

Monday 12/21

Fitness

Strength 

A. 10 minute emom

Even: hang squat clean + 2 front squats 

Odd: 40 sec. dbu work

Wod

3 rounds for time

250 meter row

25 Thrusters @45/35

15 K2E  

Performance

Strength 

A. 10 minute emom

Even: squat clean + 2 front squats + split jerk 

Odd: 30 DBU

 

Wod 

4 rounds for time 

250 meter row 

25 thrusters @45/35

15 t2B 

Zone 

Skill 

A. 10 minute emom

Even: 6 DB thrusters

Odd: 40 sec. jump rope 

Wod

3 rounds for time

250 meter row

25 air squats 

15 abmat sit ups 

Saturday 12.19

Thank you for everyone who came over last night and joined in on the wod and the post wod potluck! It was a great time and we are still blessed to have such a strong community! 

Fitness

Skill

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Abmat sit ups - 30 reps 

Rest 30 sec 

A4. Russian twists - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

For time 

15-12-9-6-3

 cal row 

 pull ups 

thrusters (75/45)

Performance 

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Tuck ups  - 30 reps 

Rest 30 sec 

A4. Russian twists w/ 5# plate in hands  - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

15-12-9-6-3

 cal row 

Ctb  pull ups 

thrusters (96/65)

Friday 12/18

12 Days Of CrossFit!

Join us at 4:30pm for a fun Throwdown follows by our holiday party! 

No classes after 5:30pm

1 Thruster (115/75)

2 HSPU

3 Box Jumps (30/24)

4 Pistols or Goblet Squats

5 Burpees

6 CTB Pull Ups

7 Wall Balls (20/14)

8 KB Swings (70/53)

9 TTB

10 DU's

11 Power Cleans (115/75)

12 Front Squats (115/75)

Thursday 12/17

Fitness-

A1. Push Press x 5 x 2 sets, x 3 x 2 sets, building

A2. Hanging L-sit hold x 45 sec x 4 sets

*using a box or bench keep heels above it

WOD

10 min AMRAP

200m Row

15 Thrusters (75/45)

10 Burpees

Performance-

A1. Push Press x 5 @ 70%, 5 @ 75%, 3 @85%, 1 @ 90%+

A2. Hanging L-sit hold x 60 sec x 4 sets

*using a box or bench keep heels above it

WOD

10 min AMRAP

250m Row

15 Thrusters (95/65)

10 Burpees over erg  

Wednesday 12/16

Fitness -

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD

3 Rounds 

10 OHS (75/45)

15 Knees to Elbows

20 KB Swings (53/35)

25 Ring Rows

Performance-

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD 

2 Rounds

30 OHS (115/75)

30 TTB

10 Squat Snatches (115/75)

10 CTB pull ups or 5 Bar MU's

Zone-

A1. PVC OHS x 15 x 3 sets

A2. DB Walking Lunges x 20 steps x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

3 Rounds

15 DB Snatches

10 Cal AB

15 knees to elbows

10 Cal Row

Tuesday 12/15

Fitness-

A. Every other minute on the minute x 10 min - 

2 complexes: Hang Power Clean + Push Jerk + Front Squat + Split Jerk

WOD

For time

15-10-5

Power Clean (95/65)

Pike Push ups https://www.powermonkeyfitness.com/videos/handstands-hspu/hspu-tempo-knees-elevated

- Immediately into - 

15-10-5

Hang Power Clean (95/65)

Box Dips

Performance-

A. Every other minute on the minute x 10 mins-

2 complexes: Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

WOD

For Time

15-10-5

Power Cleans (155/95)

HSPU 

- Immediatly into - 

15-10-5

Hang Power Cleans (155/95)

Ring Dips

Monday 12/14

Fitness- 

A. Front Squat x 5 x 5 sets

+

14 min AMRAP

10 Shoulder to OH (95/65)

10 Knees to Elbows

20 air squats

Performance- 

A. Front Squat - build to 5 rep max

+

14 min AMRAP

10 S2O (115/75)

10 TTB

20 Air Squats

Zone-

A1. Double KB front rack squats x 10 x 3 sets

A2. Hollow Hold x 1 min x 3 sets

+

14 min AMRAP

10 DB shoulder to OH

15 tuck ups

20 air squats

Sunday 12/13

Sorry for the late notice, but NO OPEN GYM TODAY

CLASS @ 9am ONLY

Saturday 12.12

Fitness

Skill

A. Wall walk - 7 total reps with 3 sec pause at top

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

1000 meter row 

30 burpees

Remaining time: 

Thrusters (65/45) 

Performance

Skill

A. Wall walk - 10 total reps with 3 sec pause at top

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

1250 meter row 

30 burpees

Remaining time: 

Thrusters (95/65) 

Beginner 

Skill

A. Hr push ups- accumulate 40 reps 

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

400 meter run  

20 burpees

Remaining time: 

Wall balls 

Friday 12/11

Fitness -

Strength

A. Hang Squat Clean - 4 sets x 2 reps @ challenging weight 

B. Back Squat - 3 sets x 6 reps 

Wod 

9 minute amrap  

15 K2E

10 deadlifts (115 / 75 lb.)

5 cleans (115 / 75 lb.)

Performance -

Strength 

A. Squat clean - 2 reps @50%, 2 reps @ 60%, 2 reps @70%, 2 reps @ 80%

B. Back Squats - 3 sets x 6 reps @75%

Wod 

9 minute amrap 

15 toes-to-bars
10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Zone -

Skill 

A1. KB swings - 12 reps x 4 sets 

A2. DB walking lunges - 24 reps x 4 sets 

A3. Snap pull ups- 3 reps w/ 2 sec. pause each rep x 4 sets 

Wod

9 minute amrap

15 abmat sit ups

10 kb deadlifts by side (one each hand) 

5 burpees 

Thursday 12/10

Fitness -

Strength

A. Bench Press - 3 reps x 5 sets 

B. Accumulate 1:30 plank with plate on back 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 50/30

Performance -

Strength

A. Bench Press

- build to heavy single

B. Accumulate 1:30 minute hollow hold

 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 70/45 

Wednesday 12/9

Fitness -

Strength

A. 2 Snatch Grip Deadlift (floor) + 1 Hang snatch pull + 1 Hang power snatch 

x 5 sets building each set 

Wod 

Partner Wod

 3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

SCALING FOR PARTNER WOD: 

Fitness: kb swings- 53/35

burpee jumping pull ups 

ZONE

kb swings- 35/26 

Burpees 

Performance -

Strength 

A. 2 Snatch pull w/2 sec. pause @knee + 1 power snatch w/ pause @ knee + 1 power snatch 

x 5 sets building each set 

Wod 

Partner wod

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

Zone -

Skill 

A1. PVC Good mornings 12 reps x 3 sets 

A2. Tuck ups - 20 reps x 3 sets 

A3. Jump rope- 1 minute x 3 sets 

Wod

Partner Wod 

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

Tuesday 12/8

Fitness -

Strength

A1. Push Press x 6 reps x 3 sets 

A2. Med Ball OVHD walking lunges - 20 reps x 3 sets 

A3. DBU practice x 60 sec. x 3 sets 

REST 1 minute between each set 

Wod 

150- 120- 90- 60-30 

Single under 

50-40-30-20-10

Amat sit ups 

AT THE 10:00 MINUTE MARK

50- 40-30-20-10 

Air Squats 

100 meter run between each set 

Performance -

Strength 

A1. Push Press x 6 reps x 3 sets 

A2. Pate OVHD walking lunges - 20 reps x 3 sets 

A3. DBU practice x 60 sec. x 3 sets 

REST 1 minute between each set 

Wod

50-40-30-20-10

DBU

Amat sit ups 

AT THE 10:00 MINUTE MARK

50- 40-30-20-10 

Air Squats 

100 meter run between each set 

Monday 12/7

Fitness -

Strength

A. Front Squats 

4 sets x 6 reps 

Wod 

10 minute amrap 

600 meter run 

Remaining time: 

20 wall balls 

15 K2E 

10 HR push ups  

Performance -

Strength 

A. Front Squats 

4 sets x 6 reps 

**first 3 reps each set are 2 sec. pause at bottom 

Wod 

10 minute amrap 

1000 meter row 

remaining time: 

20 wall balls 

15 T2B 

10 HR push ups  

Zone -

Skill 

A1. Goblet Squats- 12 reps x 4 sets 

A2. Plank hold - 1 minute x 4 sets 

Wod 

10 minute amrap

600 meter run 

remaining time: 

15 wall balls 

10 Abmat sit ups 

5 HR push ups 

Saturday 10/ 5

Fitness 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging tuck hold - 35 sec X 4 sets 

A3. Medball push ups - 10 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 jumping squats 

400 meter run 

Performance 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging l-sit hold - 35 sec X 4 sets 

A3. Medball push ups- 15 reps X 4 sets 

Wod 

3 rounds for time 

100 ft walking lunges with ball ovhd (20/14)

20 jumping squats 

400 meter run

Beginner 

Skill

A1. Goblet squat 10 reps X 4 sets 

A2. Abmat sit ups 20 reps X 4 sets 

A3. Hr push ups -12 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 air squats 

200 meter run

Friday 12/4

Hey everybody!

Romy Gold, Celia Gold, and Ken Toal are at the American Open in Reno, Nevada this weekend competing, and there will be a free live stream! 

•Romy competes on Friday at 4:30pm ET on the Red platform

•Celia competes on Friday night at 11:30pm ET on the Red platform

•Ken will be competing on Saturday at 2:00pm ET on the Blue platform

Click the link below to watch Live:

http://m.teamusa.org/USA-Weightlifting/live

Fitness-

A. Deadlift x 5 x 4 sets; building, not TnG

B. Plank x 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Performance-

A. Deadlift - build to TnG 5 rep max

B. Weighted Plank - 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Zone-

A1. KB Deadlift x 10 x 3 sets

A2. Hollow Hold x 1 min x 3 sets

A3. Arch ups x 12 x 3 sets

WOD

WOD

3 Rounds for max reps
1 min Wall Balls 
1 min KB SDHP 

1 min Box Jumps (24/20")

1 min Push Ups (75/55)
1 min Row for calories

1 min Rest

Thursday 12/3

Fitness-

A1. Bench Press x 10 x 3 sets

A2. Chin over bar hold x 45 sec x 3 sets

WOD

40 - 30 - 20

KB Swings (53/35)

Wall Balls (20/14)

Push Ups (Chest to Deck)

Performance-

A1. Bench Press x 10 x 3 sets

A2. Weighted Strict Pull ups x 5 x 3 sets

WOD

40-30-20

KB Swings (70/53)

Wall Balls (20/15)

20-15-10

HSPU 

(Ex: 40,40,20/ 30,30,15/ 20,20,10)

Wednesday 12/2

Fitness -

A. Back Squat x 5.4.3.2.1

WOD

14 min AMRAP

7 Front Squats (115/75)

90 Single Unders

14 Ring Rows

Performance-

A. Back Squat x 5.4.3.2.1

WOD

14 min AMRAP

7 Front Squats (185/110)

45 Double Unders

7 CTB Pull ups

Zone-

A1. DB Box Step Ups x 10 each leg x 3 sets

A2. KB Single Leg RDL x 8 each leg x 3 sets

A3. Plank x 1 min x 3 sets

WOD

14 min AMRAP

14 Goblet Squats

60 Single Unders

14 Ring Rows

Tuesday 12/1

Fitness-

A. Hang Power Clean x 5 x 5; off feel

B. Tabata ab mat sit ups

WOD

4 Rounds

5 Hang Clean & Jerks (115/75)

10 Knees to Elbows

15 Box Jumps w/ step down

Performance-

A. Power Clean x 5 x 5 @ 70% of max clean; does not have to be TnG

B. Tabata Tuck ups

WOD

4 Rounds

7 Clean and Jerks (165/105)

14 TTB

21 Box Jumps (24/20")

Monday 11/30

Fitness-

A1. Snatch Lift Off x 3 x 4 sets

A2. Hang Snatch x 2 x 4 sets

WOD

For Time

21 Hang Power Snatch (95/65)

21 Burpees

15 Front Squats (95/65)

15 Burpees

9 Squat Clean Thrusters (95/64)

9 Burpees

Performance-

A. Snatch w/ pause at Knee - build to heavy single in 5 sets

B. Snatch Pull x 3 x 3 sets @ HS from A

WOD

21 Power Snatches (115/75)

21 bar facing Burpees

15 OHS (115/75)

15 bar facing Burpees

9 Squat Snatches (115/75)

9 bar facing Burpees

Zone-

A1. DB Snatch x 8 each arm x 3 sets

A2. Double Russian KB Swings x 10 x 3 sets

A3. DB squat Press x 5 each arm x 3 sets

(Single arm press while in bottom of squat)

WOD

3 Rounds

21 KB swings

15 Burpees

9 cal Row

Saturday 11/28

Class reminder: we are back to regular schedule this weekend! Today 7 am, 9 am and 11 am, see you here! 

fitness

Skill- 

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension 12 reps X 3 sets 

A3. KB farmers hold - 45 sec at challenging weight X 3 sets 

Wod

15 cal row 

40 abmat sit ups 

14 cal row 

35 kb swings 

13 cal row 

30 wall balls 

12 cal row 

25 k2e

11 cal row 

20 ring rows 

10 cal row 

Performance

Skill 

A1. Db bench press - 12 reps X 3 sets 

A2. Ring dips - 10 reps X 3 sets 

A3. KB farmers hold- 60 seconds X 3 sets at 70/53# per hand 

Wod

20 cal row 

40 abmat sit ups 

18 cal row 

35 kb swings 

16 cal row 

30 wall balls 

14 cal row 

25 t2b

12 cal row 

20 pull ups 

10 cal row 

Beginner 

Skill

A1. Db bench press 12 reps X 3 sets 

A2. Banded tricep extension- 10 reps X 3 sets 

A3. KB farmers walk - 100 ft at challenging weight X 3 sets 

Wod

3 rounds 

15 cal row 

20 KB swings 

25 sit ups 

Friday 11/27

 REMINDER ONLY 9AM AND 11AM CLASSES

Partner Wod 

For Time 

*One person working at a time*

4 - 200 meter run (alternate each run)

The

3 Rounds:

50 Burpee

50 WallBalls

Then…

3 Rounds:

40 KB Swings 

40 Tuck Ups

Then…

3 Rounds:

30 Pull ups 

30 Walking Lunges w/ plate ovhd 45/25#

Thanksgiving Day

HAPPY THANKSGIVING!

Closed Today

WOD

5k RUN

Wednesday 11/25

No 6:30pm and 7:30pm classes today

Closed Thanksgiving Day

Friday only 9am and 11am classes 

Fitness 

Strength

E2MOM x 16 minutes (8 sets) 

Hang Squat clean + front squat - first 6 sets 

Last 2 sets: 

Hang Squat Clean 

* Goal is to gradually increase weight with good form, ending with a challenging weight 

Wod

12 minute amrap 

12 front squats (95/55) 

12 burped box step up (20/18)

Performance

Strength

E2MOM x 16 minutes (8 sets) 

2 TNG Squat Clean (first 6 sets starting at 70% and increasing until 90%)

Last 2 sets:

1 squat clean increasing from 90% 

Wod

12 minute amrap 

12 Front Squats (135/85)

12 burpee pull ups 

Zone

Skill 

E2MOM x 16 minute (8 sets) 

5 DB manmakers  

Wod

12 minute amrap 

12 goblet squats  

12 burpee step ups

Tuesday 11/24

Fitness 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets - If these are a challenge then do 3 negative pull ups w/ 5 sec. descent 

Rest 45 seconds

A3. Banded good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 hang clean + jerk 95/65

500 meter row 

Performance 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. weighted Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets  

Rest 45 seconds

A3. Barbell good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 clean and jerk 135/95

500 meter row 

Monday 11/23

Fitness - 

Strength 

A. Back Squat 5 sets x 3 reps - warm up to a working weight and stick with it for all 5 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box jumps w/ step down (may step up) - 24/20

18 wall balls 14/10

15 kb swings (35/26) 

12 burpees 

Performance -

Strength 

A. Back Squat 5 sets x 3 reps - building each set- not to max, just to heavy triple 

B.3 rounds- 

Every 90 seconds 

15 sec. hollow body hold 

15 sec. V-up hold 

15 sec. tuck hold 

Wod

3 rounds for time 

21 box jumps 24/20

18 wall balls 20/14

15 kb swings (53/35) 

12 burpees

ZONE - 

Skill 

A1. DB bulgarian split squat - 10 per leg x 4 sets 

A2. HR push ups - 12 reps x 4 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box step ups 

18 wall balls 

15 kb swings  

12 no push up burpees

Friday 11/20

Fitness-

A. Snatch Pull + Hang Snatch + OHS x 5 sets 

*Building, but main focus is form

WOD

4 min AMRAP

10 Hang Power Snatch (75/45)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (53/35)

35 Single Unders

Rest 2 min

4 min AMRAP

10 OHS (75/55)

10 Box Jump Overs (24/20)

Performance-

A. 3 Position Snatch (Floor, below Knee, Above Knee) x 5 sets, building from 65%

WOD

4 min AMRAP

10 Power Snatches (95/65)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (70/53)

21 DU's

Rest 2 min

4 min AMRAP

10 OHS (95/65)

10 Box Jump Overs (30/24)

Zone

A1. Single Arm KB OHS x 5 each side x 3 sets

A2. Single leg KB DL x 10 each leg x 3 sets

WOD

4 min AMRAP

10 DB Snatches alt. Arms

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings

30 single unders

Rest 2 min

4 min AMRAP

10 Wall Balls

10 Box Jumps

Thursday 11/19

UFitness-

A1. DB Step ups x 10 each leg x 3 sets

A2. Handstand hold x 1 min x 3 sets

A3. Hollow hold x 1 min x 3 sets

WOD

15 min AMRAP

30 Wall Balls (20/14)

20 ab mat sit-ups

10 cal Row

Performance-

A1. Bar on back step ups x 8 each leg x 3 sets

A2. Handstand Hold x 1 min x 3 sets

A3. Hollow hold x 1 min x 3 sets

WOD

15 min AMRAP

35 Wall Balls (20/14)

25 Med ball Sit ups

15 cal Row

Wednesday 11/18

Fitness-

A1. Pause Back Squat x 3 x 4 sets

A2. TGU x 3 each arm x 4 sets

WOD

27-21-15-9

Deadlift (165/115)

Burpee to a plate

Performance-

A1. Pause Back Squat x 3 x 4 sets; building

A2. TGU x 3 each arm x 4 sets

WOD

27-21-15-9

Deadlift (225/155)

Bar facing Burpees

Zone-

A1. Bulgarian Split Squats x 12 each leg x 3 sets

A2. TGU x 2 each arm x 3 sets

A3. Goblet Squats x 10 x 3 sets

WOD

21-18-15-9

Cal Row

Burpees 

KB SDLHP

Tuesday 11/17

Fitness-

A1. Front Squat + Jerk x (2+1) x 4 sets; tough weight

A2. Box Jump x 1 @ challenging height x 4 sets

WOD

3 Rounds

18 Jumping Pull ups

10 Front Squats (135/85)

10 Burpees

Performance-

A1. Front Squat + Jerk x (3+1) x 4 sets @ 75 - 80% of Jerk

A2. Weighted seated Box Jumps x 1 x 4 sets @ challenging height

WOD

3 Rounds

10 CTB Pull ups

10 Front Squats (165/95)

10 Burpees

Monday 11/16

Fitness-

A1. Hang Power Clean x 5 x 4 sets

A2. Single Leg V-ups x 10 per leg alternating x 4 sets

A3. Opposing limb arch raises x 10 per side x 4 sets

WOD

18-15-12-9

Hang power Clean (115/75)

Knees to Elbows

S2O (115/75)

Box Jumps (24/20)

Performance-

A1. Power Clean x 5 x 4 sets; building

* not TnG

A2. Single Leg V-ups x 15 per leg alternating x 4 sets

A3. Opposing limb arch raises x 15 per side x 4 sets

WOD

3 Rounds

8 Power Cleans (185/105)

16 TTB

8 S2O (185/105)

16 Box Jumps (24/20")

Zone-

A1. Russian KB Swings x 12 x 4 sets

A2. Tuck ups x 25 x 4 sets

A3. Opposing limb arch ups x 10 each side x 4 sets

WOD

21-18-15-12

KB Swings

Knees to elbows 

DB Strict Press

Box Jumps

Saturday 11.14

Beginner 

Skill 

A1. Db thrusters 

A2. Ring rows 

 

Wod 

10 minute amrap 

100 meter run 

10 burpees 

10 KB swings 

10 Abmat sit ups 

Fitness 

Skill

A1. Db hang squat cleans 

A2. Elevated ring rows 

Wod

10 minute amrap 

200 meter run 

10 burpees 

10 KB swings 53/35

10 tuck ups 

Performance

Skill

A1. Db hang squat clean thrusters 

A2. Strict pull ups 

Wod 

10 minute amrap 

400 meter run

10 burpees

10 KB swings 70/53

10 v ups

Friday 11/13

Fitness 

Strength 

A. Hang squat snatch 

Build to tough single in 10 minutes- focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod 

Modified holly man 

30 rounds for time 

5 wall balls 

3 hr push ups

1 power clean (115/75) 

Performance 

Strength 

A. Squat snatch - build to tough single in 10 minutes 

focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod

"Hollyman" 

30 rounds for time 

5 wall balls 

3 hspu 

1 power clean (185/105) (rx hero version : 225/155) 

Zone 

Skill 

A1. Ring rows - 10 reps X 4 sets 

A2. Banded good mornings - 12 reps X 4 sets 

A3. Tuck ups - 20 reps X 4 sets 

Wod

Zone hollyman 

20 rounds for time 

5 wall balls 

3 hr push ups 

5 KB swings 

Thursday 11/12

Fitness 

Strength 

A. Push press+ push jerk + split jerk 

From rack X 5 sets 

B. 10 strict knee to elbow (top of each rep hold 4 sec tuck) 

Wod 

12 minute amrap

3 cal row 

3 burpee 

6 cal row 

6 burpees 

9 

9 

....

.....

Performance 

Strength 

A. Push jerk + 2 split jerk 

5 sets building 

B. 10 strict toe to bars ( on way down stop at L sit and hold for 4 seconds) then continue to vertical 

Wod

12 minute amrap 

3 cal row 

3 burpee over erg

6 cal row 

6 burpees over erg 

9 

9 

....

Wednesday 11/11

Veterans Day WOD

"Armistice" 

9 minute AMRAP 
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

Tuesday 11/10

Fitness 

Strength

A1. Back squat - 10 reps X 3 sets 

A2. Plate pinch walks 50 ft X 3 sets 

 

Wod 

For time: 

1500 meter row 

300 singles 

200 meter walking lunges 

Performance 

Strength

A1. Back squats 10 reps X 3 sets @65-75% 

A2. Plate pinch walk 50 ft X 3 sets  

Wod

For time

2000 meter row 

200 Dbu 

200 meter walking lunges 

Monday 11/9

Fitness 

Strength

A. Hang squat clean 

10 minutes to build to a heavy single 

 

Wod 

3 rounds 

200 meter run 

15 KB swings (53/35)

10 power cleans 95/65

5 front squat 95/65

Rest 1 minute after each round

Performance 

Strength 

A. Squat clean 

10 minutes to build to max 

Wod

3 rounds 

400 meter run 

15 KB swings 70/53

10 power cleans 135/85

5 front squat 135/85 

Rest 1 minute after each round 

Zone 

Skill 

A1. Farmers walk with KB 

100 meter X 3 sets 

A2. KB swings 

15 reps X 3 sets 

A3. Strict knee to elbows 

10 reps X 3 sets 

Wod

3 rounds 

200 meter run 

15 sit ups 

10  Db thrusters 

5 burpees 

Rest 1 minute after each round

Friday 11/6

Fitness-

A. Deadlift x 3.3.2.2.1

B. Tuck up w/ feet on rower seat x 15 x 3 sets

WOD 

8 min AMRAP

12 Shoulder to Overhead (115/65)

8 Pull ups OR 12 Jumping Pull ups

Performance-

A. Deadlift - 3.3.2.2.1

B. Pike up w/ feet on rower seat x 15 x 3 sets

WOD

8 min AMRAP

12 Shoulder to Overhead (155/85)

8 CTB Pull ups OR 5 Bar MU's

Zone-

A1. Single Leg KB Deadlift x 10 each elf x 3 sets

A2. Single Arm DB Rows x 10 each Arm x 3 sets

A3. Tuck ups x 30 x 3 sets

WOD

8 Min AMRAP

12 DB Strict Press

12 Ring Rows

Thursday 11/5

Fitness

A. Hang Snatch + OHS (1+1) x 2 x 5 sets

B. Arch ups w/ PVC pipe in hands x 20 x 3 sets

(Pull up width grip on PVC pipe)

WOD

15 min AMRAP

400 m Row

21 KB Swings (35/26)

100' DB Walking Lunges (35/20 per hand)

Performance-

A. Snatch + OHS + Hang Snatch + OHS

x 5 sets; building

B. Arch Ups w/ PVC pipe in hands x 20 x 3 sets

WOD

15 min AMRAP

500m Row

21 KB Swings (53/35)

100' DB walking Lunges (50/30 per hand)

Wednesday 11/4

Fitness-

A. Back Squat - 3.3.3.1.1; building

B. Handstand Hold x 1 min x 3 sets

WOD

3 Rounds

200 m Run

35 Wall Balls

15 knees to elbows

Performance -

A. Back Squat - 3.3.3.1.1

2 se pause in the bottom of each rep 

B. Handstand shoulder touches x 10 x 3 sets

WOD

3 Rounds

400 m Run

50 Wall Balls

20 TTB

Zone-

A1. Goblet Squats x 12 x 3 sets

A2. DB Walking Lunges x 20 steps x 3 sets

A3. Double DB hold overhead x 45 se x 3 sec

WOD

3 Rounds 

200 m Run

25 Wall Balls

15 ab mat sit ups

Tuesday 11/3

Fitness-

A. Front Squat x 3.3.3.1.1; building

B. Tabata Hollow Rocks

WOD

3 Rounds

15 Thrusters (75/55)

12 Burpees to 6" target above reach

Performance-

A. Front Squat x 3.3.3.1.1

2 sec pause in bottom of every rep

B. Tabata Hollow Rocks

WOD 

3 Rounds

15 Thrusters (95/65)

12 Burpees to 6" target above reach

Monday 11/2

Fitness-

A. Hang Power Clean + Hang Clean + Push Jerk x 5 sets building to tough complex with perfect form

B. Scap pull up + negative pull up x (4+2) x 3 sets

WOD

10 min AMRAP

12 Cal Row

12 Deadlifts (185/105)

12 chest to deck push ups

Performance-

A. Power Clean + Push Jerk + Clean + Split Jerk - build to max complex in 5 attempts

B. Weighted strict pull ups x 3 every 30 sec for 3 min

WOD

10 min AMRAP

15 Cal Row

12 deadlifts (225/135)

9 HSPU

ZONE-

A1. Russian KB Swings x 8 x 3 sets

A2. Man makers x 5 x 3 sets

A3. Ring Rows x 12 x 3 sets

WOD

10 min AMRAP

10 cal AB

10 KB Swings

10 HR push ups

Saturday 10/31

Happy Halloween! 

Fitness 

Skill

A1. Dips 10 X 3 sets 

A2. Plate ovhd walking lunges (35/15) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

20 minute amrap 

15 cal row 

10 burpees 

31 single unders 

Performance 

Skill 

A1. Ring Dips 10 X 3 sets 

A2. Plate ovhd walking lunges (42/25) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

20 minute amrap 

15 cal row 

10 burpees over the erg 

31 Dbu 

Beginner 

Skill 

A1. Hr push ups  10 X 3 sets 

A2. Plate walking lunges (35/15) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

15 minute amrap 

20 air squats 

10 burpees 

31 single unders 

Friday 10/30

Fitness 

Strength 

A1. Back squat - 10 reps X 3 sets 

A2. elevated ring rows 5 reps @32x1 tempo  X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (75/45)

7 jumping pull ups 

Rest 3 Minutes

x 3 rounds 

Performance 

Strength 

A1. Back squats - 10 reps X 3 sets @65-70% X 3 sets 

A2. Strict weighted pull ups - 5 reps X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (115/65)

5 CTB pull ups 

Rest 3 Minutes

x 3 rounds 

ZONE 

Skill 

A1. Single leg KB deadlift 8/leg X 3 sets 

A2. Ring rows 8 reps X 3 sets 

A3. Db lateral box step ups - 8 /leg X 3 sets 

Wod 

3 Minute AMRAP of:

7 DB Thrusters 

7 ring rows 

Rest 3 Minutes

x 3 rounds 

Thursday 10/29

MFitness 

Strength 

A. Bench press - 8 reps x 4 sets 

B. 50 Tuck ups 

Wod 

9 minute amrap 

200 meter run 

250 meter row 

7 hang power snatch (75/55)

Performance 

Strength 

A. Bench press - 8 reps x 4 sets 

B. 50 V ups 

Wod 

9 minute amrap 

200 meter run 

250 meter row 

7 hang power snatch (115/75)

Wednesday 10/28

Fitness 

Strength 

A1. Front squat 5.4.3.2.1

A2. HR push ups  - 15 reps x 5 sets 

Wod

8 minute amrap

8 hang power clean 95/65

8  burpees to plate 

100 meter run 

Performance 

Strength 

A1. Front squat w/ pause in bottom on first 2 reps each set 5.4.3.3.3

A2. Ring push ups - 15 reps x 5 sets 

Wod 

8 minute amrap 

8 hang power clean 135/85

8 burpees to plate

100 meter run 

ZONE 

Skill 

A1.DB thrusters - 5 reps x 5 sets 

A2. HR push ups 12 reps x 5 sets 

A3. Super man - 12 reps x 5 sets 

Wod 

8 minute amrap 

8 kb swings 

8 burpees to plate 

100 mete run 

Tuesday 10/27

Fitness 

Strength

A1. Hang power snatch- 4 reps (do not need to be touch and go) x 4 sets

 A2. Hollow body hold - 30 sec. x 4 sets

Wod 

Every 3 minutes x 24 minutes (8 rounds) 

400/300 meter row 

8 knee to elbow 

Performance 

Strength 

A1. Power Snatch - build to tough double touch and go in 4 sets 

A2. Hollow body hold- 30 sec. x 4 sets 

Wod 

Every 3 minutes x 24 minutes (8 rounds) 

500/400 meter row 

8 T2B

Monday 10/26

Fitness 

Strength 

A. Clean lift off + clean pull + hang squat clean (2+1+1) 5 sets building but maintaining good form 

Wod

15 minute amrap 

10 ring rows 

30 abmat sit ups 

50’ walking lunges 

100 single under

Performance 

Strength

A. Clean from pause @knee x 3 reps (singles) x 5 sets building each set but maintaining form

 

Wod

15 minute amrap

5 Strict Pull-Ups

30 Abmat Sit-Ups

50′ Walking Lunge

50 Double-Unders

 

ZONE 

Skill 

A1. 20 hollow rocks x 3 sets 

A2. 20 Arch ups x 3 sets

A3. 20 db walking lunges x 3 set

Wod 

15 minute amrap 

10 ring rows 

30 sit ups 

50’ walking lunges 

50 single under