WOD

Sumptuous workouts, three cheers for sore legs and the beating back of heart disease!

CrossFit Sessions:

Monday: 1 Rope climb, 200m run, 10 DB deads 70/50, 200m run, max rounds in 12 minutes

Tuesday: 500m row, 30 DB push press 50/35, 300m row, 50 Push Presses 50/35

Wednesday: “Stephen”

Thursday: 5 muscle-ups, 50 double unders AMRAP 10

Friday: Thrusters: 3mom, 7 @ 95, 5 @ 115, 3@ 135, then 3 minutes Max reps at 95

Saturday: 20 minutes: 15 power snatches 75/55, 15 ring pull-ups, partner runs 300’s, rotate, for max rounds

 

Conjugate:

Monday: Speed Strength Snatch

Below Knee Hang Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%

Safety Bar on Back, Box Squat 10×2 with 65% of Low Box Max and 25% Bands, wide stance

SN Grip Sumo Stiff Legged 5×5

40 Seated Jumps for Height – sideways

Hollow Arch 200x

Hanging Knee Raises 4×25, use ankle weights or a ball

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

 

Thursday: Max Effort Lower Body

Deadlift from 8” up for Max

Safety Squat Bar Back Squat for Max

Front Squat Sticking Point 5 sets of 3 exertions

Walking Resist Twist w/ Band 5×5/side

Easy Hypers 200x 90lbs, just swing

 

Friday: Lower Body Accessories

Belt Squats 5×5

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 4 sets

Standing Ankle Weights in belt squat 200x Marching

Weighted Planks accumulate 5 minutes, same weight as last time

 

Saturday: Max Effort Upper Body

Floor Press -Fat Bar (FB)

Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s, if you can get more than 5 with the 100’s but not 5 with the 125’s, then go for reps on the 100’s!

DB Rows 5×10, we’ve got a 120# DB now!

Pull-ups 5×5, yes add weight

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

Low Box Normal Stance Cambered Bar Squat

Lightenened Method Straight Bar GM 5×5 70%

Hip and Back Extensions 5 Sets

Freedom Marching 4×75, bands

Barbell Side Bends 7×5

 

Wednesday:

Wide Grip 2 Board for Max

Close Grip 4 Board 5×8

Bandy Triceps 100x

Single Handed Barbell Rows 5×6/side

Underhanded Straight 5×12

Single Arm Allen Lift 5×15, use a sizable DB

 

Thursday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Lying MedBall Between Feet 200x Hamstring Curls

Do 100-200 of them Triceps Extensions with Bands

 

Friday:

SSQ  K orange and mini + 135 12×2

Sumo 160 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Banded “Running” Hamstring Curls 4×50, 1” Band

Sideways Sled Marching 200m  K: 2

Cable Pulldown Abs 4×25

 

Saturday:

Straight Bar 8×3 Bands K: 75K: Micro band

Decline DB Press 4 sets

Underhanded DB’s 4 sets

Low Row on the Belt Squat 5×8

100 Bandy Sweeps

Lying DB Rotators 3x burning/side

 

Sunday: Rest

Good time to hang prayer flags…

This week is gonna be tough!!  Make sure you have a plan for sleeping well, eating good food, hydrating and get back on track with your fish oils!  These little things, are THE KEY lifestyle changes that consistently separate those of us who get the best results from ”the rest” 🙂

 

CrossFit Classes:

Monday Fight Gone Bad

Tuesday JT

Wednesday: 400m Run, 15 Right Suitcase Deadlift 135/95, 15 Left Suitcase DL 135/95, 7 Strict Pull-ups 3 Rounds for time

Thursday: 21-15-9 Row For Calores 5.5.5 Push Press at 80% for Time

Friday: Front Squat x1

Saturday: Bench Press for 5 Rep Max AND THEN 50 Synchro Med Ball Cleans 30/20, 50 Synchro Toes to Bars, 50 Synchro Jumping Pull-ups for Time, groups of 2

 

Conjugate Weightlifting:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 4 sets regular grip, with 50% and 1-3 Chains/side

Negative First Military Press 20×1 85%

V-handle Cable Pressdowns 5×8

Barbell Bent Over Row against Chains 3×20

Do 60 Pull-ups

DB Hammer Curls 5×10/side

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

 

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Below Knee Hang Muscle Clean w/pause and 2 push presses

Belt Squat Clean Pull 6×1 experiment with bands and weights on the belt

4” Up CL Pull 5 sets of 3 exertions

KB Swing High Pulls 5×20/side

Russian Twists ankle weights and plate, 200x

 

Friday: Lower Body Accessories

Belt Squats 5×5  use bands and weight

Split Squats on Belt Squat, Bar in Back Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Banded Ab-Mat Sit-ups 60x same band as last time

 

Saturday: Special Strengths

40 Tire Flip + Depth Jump into 400m 2×50# Medball Carry into 40 Sandbag Over Shoulders

Flip the tire, jump into it and then back out, then flip it again, jump-jump, that’s 2.  40 reps there. Carry the 50’s for a lap, at the chest, NOT on top of the shoulders, then use the heaviest of the black rogue bags you can find for the 40 over the shoulders.  Rough.

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Kneeling jumps

Parallel Box Wide Stance Squat Against Chains K: 3 Chain/side

Rack Pulls 17 w/ 2 1″ Bands 3×3

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets max reps, get inside a band

GHD Side Bends w/ Band 5×12/side

 

Wednesday:

Close Grip 5 Board Straight Bar

Multi-grip 2 Board for 5×5

Rope Cable Extensions 5×10

Single Handed Barbell Rows 5×6/side

Wide Mag Grip 5×8

MedBall Shot Puts 5×8/side throw it hard

 

Friday:

SSQ NO Box K orange and mini + 120 12×2

Speed Pulls: Sumo 160 w/ 1″ and micro bands 20 singles

Inverse Curl Negatives 25x

Bandy Side Step Ups 100x

Allen Lift 5×8, use a barbell and get serious

 

Saturday:

Straight Bar 8×3 Bands K: 70 K: Micro band

Dips 5 sets

Cable Rope Triceps 5 sets

Banded T-Bar 5×12

100 Barbell Rows 65#

Shoulder Horn 3x burning/side

 

 

 

 

Booyah workouts!!

***ATTENTION!!!  GYM CLOSED SATURDAY FOR POWERLIFTING MEET!!!***

 

Stoked for this.  Here we go!

Monday Power Snatch for max 2

Tuesday 21-15-9 hang Squat Clean 75/55, box jump 24/20

Wednesday: 12 minutes AMRAP of 7 military press 115/75, 7 ring dips, 14 knees to elbows

Thursday  Rankel

Friday: Daniel

Saturday: Closed for powerlifting Meet!!!

 

Conjugate:

Monday: Lower Body Accessories

Sumo Stiff SN DL 5×8

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Angle 270lbs 3 sets

Zombie Sled Walks 2 trips Holding Sandbag in front

Ab Wheel Roll-outs 5x Max Reps, do better

 

Tuesday: Max Effort Upper Body

Wednesday: Upper Body Accessories

Thursday: Rest

Friday: Speed Strength Clean and Jerk

Clean from 8″ Blocks And 2 jerks 4×2 (4 jerks) 70%, 4×2 (4 jerks) 75%, 4×2 (4 jerks) 80%

Chain SN High Pull 20×1 45% of best clean+25% chain

40 seated Jumps holding 2 MB’s

GHD Facedown Holds accumulate 10 minutes hold something

Rear Delt Flyes Seated 6×20

 

Saturday: Absolute Strength Snatch

Power Snatch

Heaving Snatch Balance

Isometrics Press top 1/4 3 sets of 5 exertions

KB Shot Puts 5×20 throws

Reverse Hypers 180lbs 5×12

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Jumps Wearing Ankle weights and holding DB’s

Close Stance Goodmorning Safety Squat Bar Concentric Only J:12 K:11

Belt Squat 5×6, against bands Split Squats 3×8, lightened method

Reverse Hypers 3×10

Cable Oblique Crunches 3×15/side

 

Friday: Dynamic Effort Lower Body

Cambered Bar Low Box Normal Stance K: Orange and Mini + 125

Speed Pulls 175 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Belt Squat Marching 400 steps, band it up, get serious

GHD Sit-ups 5×20

 

Saturday:

Duffalo Bar Straight Weight 7×3, K: 105

Push-Ups 3 sets all out

Incline Elbows Out DB’s 3 sets

Banded T-Bar 5×12

100 Barbell Rows 65#

Shoulder Horn 3x burning/side

Memorial Day week!!

Thanks for being so awesome you guys and getting after it without me for these past few weeks!  I fly in Monday from Brazil, “ready” for Murph!!    Remembers the schedule is quite truncated it being a holiday and all 🙂

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***

 

CrossFit Classes:

Monday: “Murph”

Tuesday: Row 1k, rest 4 minutes, row 750, rest 3 minutes, row 500m rest 2 minutes, row 250 rest 1 minute, row 500m rest 2 minutes, row 750m rest 3 minutes, row 1k rest for the remainder of the day.

Wednesday: Clean 1 Rep Max

Thursday: 10 Deadlifts 225/155, 400m Run, 10 Deficit Handstand Push-ups, 3 Rounds for Time

Friday: Overhead Squat 5 rep max

Saturday: The Chief, but trade rounds back and forth, and 4 minutes on 1 minute off. You do 3,6,9, I do 3,6,9 for 4 minutes. 5 Rounds for Rounds

 

Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk, come at 4:30 and get after it, then eat!

Mid Thigh Hang Power Clean w/pause, and Jerk

Banded Clean Pull 6×1 90%

DB Upright Rows 5×15

Hanging Leg Raises 100x

 

Tuesday: Lower Body Accessories

Sumo Stiff SN DL 5×8

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Regular 270lbs 3 sets

Banded Pull-Throughs 5×20

Flutter Kicks with Ankle Weights 300x

 

 

Wednesday: Rest

Thursday: Speed Strength Snatch

High Hang Snatch 4×2 70%, 4×2 75%, 4×2 80%

Safety Bar on Back, Box Squat 12×2 with 60% of Low Box Max and 25% Bands, wide stance

Safety Squat Bar Goodmorning 10×2 80%

40 Seated Jumps DB’s to Jerk 45

Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25

 

Friday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Front Banded Cambered Bar Box Squat for Max

Belt Squat Goodmornings w/SSQ Bar for Max

Iso’s 4″Up CL Pull 5 sets of 3 exertions

KB Shot Puts 5×20/side

Single Leg Back Extensions in GHD 50/leg

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday: come in at 4:30 and get after it, the join us for BBQ!!

40 Seated Jumps Wearing a weighted Vest

Sumo Deadlift Against Bands K: 1 1”

45 degree GHD Barbell Hip Extension 5×8

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Regular Grip 3 Board Straight Bar

Close Grip 3 Board 3×12

Low Incline DB Extensions 5×8

Barbell Bent Over Row 5×5

Close Mag Grip Pulldowns 5×8

KB Shot Puts, right up right, reverse it hard!

 

Thursday:

40 seated jumps Wearing a weighted Vest

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Banded 200x hamstring curls

Triceps extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 115

Speed Dead’s 160 w/ 1″ and micro bands 20 singles

Hip and Back Extension to Glute Ham Raises 5 sets

Sideways Sled Marching 200m  K: 2 plates

Hanging Knee Raises 100x

 

Saturday:

Duffalo Bar Straight Weight 8×3,K: 100

4 sets alternating DB’s 40’s max reps

DB Kickbacks Palms Down 4 sets

GHD DB Rows 6×10

75 Chest to Bar JPU’s

Band Rotators 3x burning/side

 

 

 

The week before Murph!!

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***

 

CrossFit Classes:

Monday Push Press Max 5

Tuesday: Helen but 5 rounds

Wednesday: Row 6 minutes for Calories, Tabata Sit-Ups, Row 3 Minutes for Calories, 4 rounds Tabata Sit-ups, row 90 seconds, 2 rounds Tabata sit-ups

Thursday: Sumo DL High Pull Max 1, Pull-Up 1 Rep Max

Friday: 10 Minutes Max Rounds of 15 Thrusters 65/45, 10 Jumping Lunges, 5 Burpees

Saturday: 21-15-9 Handstand Push-ups and Power Cleans 135/95 One buddy does their 21, other buddy does their 21, then each in turn the 15’s and then also the 9’s after that, for time

 

Weightlifting Conjugate:

Monday: Upper Body Accessories

Handstand Push-ups do 45

Single DB Overhead 5×20

Rope Cable Extensions 5×10

GHD DB’s 5×15

100 Jumping Pull-ups

 

Tuesday: Rest

 

Wednesday: Speed Strength Clean and Jerk

Below Knee Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 65% of best Snatch +25% bands, this is the right weight, speed deads!

40 Seated Jumps Vest + DB’s to CL

Face Up Holds accumulate 10 minutes with weight

Frontal Plane Raises 6×12

 

Thursday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday: Absolute Strength Snatch

High Hang Power Snatch

Pin Military Press go for Max

Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Sledge Hammer Sideways 5×30 strikes/side

Hip and Back Extensions 75x

 

Saturday: Dynamic Effort Lower Body

Safety Bar on Back, Box Squat 12×2 with 55% of Low Box Max and 25% Bands, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Glute Ham Raises, hug a 25lb plate 5 sets all out

Bandy Side Steps 200x Monster Mini

Hypers: Regular with Bands 180lbs 2 1” Bands 3 sets

Cable Pulldown Abs 4×25

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Holding Dumbbells at the hang

Lightened Method Goodmorning w/ 1″ Bands – SSQBar

Zercher Squat 5×3, go heavy

Glute Ham Raises 5 x max reps

Reverse Hypers 3×20

Barbell Side Bends 7×5

 

Wednesday:

Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)

Flat DB Bench 3 sets max reps with 40’s

Underhand Lying DB Extensions 2×25

Seated Cable Row 5×15 band it

Pull-ups 5×5

Sledge Hammer Sideways 5×12/side, slam it HARD

 

Thursday:

40 Seated Jumps Holding Dumbbells at the hang

Reverse Hypers 5×8

L-Sit Holds 10 Max Effort Holds

Hypers: Lying MedBall Between Feet 200x

Triceps Extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 105

Speed Dead’s: 160 w/ 1″ and micro bands 20 singles

Banded Hip Extension 5 sets

Bandy Side Step Ups 100x

Cable Pulldown Abs 3×30

 

Saturday:

Duffalo Bar Straight Weight 8×3, K: 95

Freak Bar Partials 5 sets top half

Triceps Extensions Multi Micro Single Arm to the Front 5 sets /side

GHD DB Rows 6×10

75 Chest to Bar JPU’s

Band Rotators 3x burning/side

Strong week! Get ready

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***

 

Crossfit Classes:

Monday:

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

 

Tuesday:

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

 

Wednesday:

5x400m run with 3 minutes rest each round.  Each for time

 

Thursday: Front Squat for max 3

 

Friday: 100 doubles, 50 Pull-ups, 50 presses 65/45, 50 GHD sit-ups, 50 overhead squats 65/45, 100 doubles for time

Saturday:

Fight Gone Bad but with DB Thruster 25/15, KB Swing 40/26, Squat Thrust, Ab-Mat Sit-Up, Ski Erg

 

Conjugate Weightlifting:

Monday: Speed Strength Snatch

Snatch from 4″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 10×2 with 60% +25% Chains, wide stance

Safety Squat Bar Goodmorning 10×2 80%

40 seated jumps DB’s – sideways

Banded GM’s 200x

Banded Ab Mat Sit-ups 4×25

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Back Squat for Max, get together so you guys have some spotters and some support, get serious!

Rack Pull w/ Bands 5×3

Sledge Hammer Sideways 5×30 strikes/side

Single Leg Ankle Weight Hypers 100/side

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×10

Walking Lunges Front Rack 5×12/side

Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets

Sled Walks between legs 3 Trips

Hollow Rocks do 100, ankle weights on wrists

 

Saturday: Max Effort Upper Body

Close Grip 5 Board for best 3 reps

Max Reps 165 in 3 Minutes

T-Bar 5×15 lightened method with a monster mini

Wide Mag Grip 5×8

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 seated jumps Holding 2 Medicine Balls on the shoulders

Low Box Squat Close Stance Against Chains, Cambered Bar K: 2 Chains/side

Belt Squat 5×6, against bands

Hip and Back Extensions 5 SetS

Freedom Marching 4×75, use bands

GHD Side Bends w/ Band 5×12/side

Wednesday:

Close Grip Duffalo Bar

Max Reps 135/85 in 3 Minutes, straight bar bench press

Belt Squat SkullCrusher 5×8

Seated Cable Row 5×15 band it

Underhanded Straight 5×12 Standing Banded Twists 3 sets of 30/side

 

Thursday:

40 seated jumps Holding 2 Medicine Balls on the shoulders

Reverse Hypers 5×20

Weighted Planks w/ Belt Accumulate 5 Minutes

Ankle Weights in Belt Squat 200x marching

Triceps extensions Do 100-200 of them

 

Friday:

Duffalo Bar: K 145 + 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

Banded Ab Mat Sit-ups 5x Max Reps

 

Saturday:

Multi Grip Bar w/Bands: K: 65 Micro Bands

Fat Bar Floor Press w/ chainz 3 sets max reps, get a decent weight and go!

Hammer Bar Skullcrushers 3 sets

Landmine Rows 3×25

100 Thumbs up A’s

Lying DB Rotators 3x burning/side

 

 

You aren’t going to get the butt you want by sitting on the one you have

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