Monday 12/9

Fitness

A) EMOM x 5 sets each

1: 10 double KB sumo deadlifts

2: 8 seated BB strict press

 

B) For time:

– 600m run

– 15 RKB swings

– 15 DB push press

– 400m run

– 12 RKB swings

– 12 DB push press

– 200m run

– 9 RKB swings

– 9 DB push press

 

Performance

A) E30S x 20 sets:

– 1 power clean + push jerk @ 70-75%

 

B) For time:

– 600m run

– 15 power cleans (115/75)

– 15 shoulder to overhead

– 400m run

– 12 power cleans

– 12 shoulder to overhead

– 200m run

– 9 power cleans

– 9 shoulder to overhead

 

Tuesday 12/10

Fitness

A) E3M x 4 sets:

– 10 glute bridge DB bench press

– 5 strict pull-ups @ 3111 tempo

– 20 Russian plate twists

 

B) E5MOM x 4-5 sets:

– 400m row

– 20 weighted reverse lunges

– 15/12 push ups

– 40 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

*After every set perform 4 weighted pull-ups AHAP.

 

B) E5MOM x 4-5 sets:

– 500/400m row

– 20 overhead plate reverse lunges (45/35)

– 15/12 HR push ups

– 40 double unders

 

Wednesday 12/11

Fitness

A) EMOM x 5 sets each

1: 10 alternating KB front rack box step ups

2: 10 KB sumo deadlift high pulls

 

B) EMOM x 20-30 minutes

– 6 goblet squats

– 5 hanging knee raises

– 4 NPU burpees over the bar 

 

Performance

A) E30S x 20 sets:

– 1 power snatch @ 70-75%

 

B) EMOM x 20-30 minutes

– 3 overhead squats (115/75)

– 3 toes to bar

– 3 burpees over the bar

 

Thursday 12/12

Fitness

A) E3MOM x 4 sets

– 8-6-8-6 back squats 

– 8 elevator ring rows

– 8 bent over reverse flys

*Back squats should be heavier from 8 to 6 and for the second 8 & 6.

 

B) 5 rounds for time:

– 200m run

– 8 DB thrusters

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – back squat
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

 

B) 5 rounds for time:

– 200m run

– 8 thrusters (95/65)

– 8 pull-ups

 

*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.

 

Fitness & Performance

C) 3 sets for quality:

– 10 reverse snow angels 

– 10/side glute med wall slides

 

Friday 12/13

Fitness

A) E2MOM x 8 sets

– 5 push press (building)

– 8 chest supported incline DB rows

 

Performance

A) E2MOM x 8 sets:

– 1 push press + 2 push jerks + 3 split jerks

*Build to a heavy set.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sled drag

– 1 lap contralateral carry

– 8-12 hamstring curls (w rower, towels or medball)

– 30 second accumulated L-sit

 

Saturday 12/14

Fitness

TBA

 

Performance

TBA

 

2-5pm Christmas Party @ Oak Highlands Brewery

 

Sunday 12/15

8am Endurance 

TBA

 

10-12pm Open Gym

Monday 12/2

Fitness

A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)

*After every set perform: 

– 10 ring rows

 

B) E6M x 3-4 sets:

– 300 or 400m run

– 10 double KB deadlifts

– 12/9 cal row

– 14 push-ups

 

Performance

A) E3M x 4 sets – bench press
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

*After every set perform: 

– 5-10 horizontal as possible ring rows

 

B) E6M x 3-4 sets:

– 400m run

– 10 double KB deadlifts (53/35s)

– 15/12 cal row

– 20/15 push-ups

 

*RX+ use 70/44s

 

Tuesday 12/3

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 6/side BB landmine presses @ 2111 tempo

Station 2: 6/side ipsilateral KB front rack curtsy step-down

*stack up plates or use a small box for step-downs

 

B) B) E3MOM x 4-7 sets:

– 200m row

– 8 alternating DB snatches

– 4 NPU burpee box step ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 4-6 burpee box jump overs 

 

RX+ use 115/75.

 

Wednesday 12/4

Fitness

A) E3M x 4 sets:

– 5 back squats @ 3211 tempo (moderate)

– 8/side single arm DB floor press (heavy)

– 12 alternating double KB bent over rows (6/side)

 

B) EMOM x 10-12 min:

– 5 push-ups

– 6 DB thrusters 

– 7 inverted rows

 

Performance

A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%

Sets 2-4: 5 back squats @ 72%

 

B) AMRAP in 12 min:

– 5 strict handstand push-ups (sub kipping)

– 7 DB thrusters (50/35, 35/25s)

– 9 chest to bar pull-ups

 

Thursday 12/5

Fitness

E10M x 3-4 sets:

– 600 or 800m run

– 28 RKB swings

– 21 box jumps step ups

– 14 double KB/DB clean + push press

 

Performance

E10M x 3-4 sets:

– 800m run

– 28 RKB swings (53)

– 21 box jumps (24/20”)

– 14 double KB clean + push press (53/35s)

 

Friday 12/6

Fitness 

A) E3M x 4 sets – deadlift
– 6 deadlifts @ 3011 tempo (moderate)

– 6/side extra range Jane Fondas @ 3011 tempo

– 10 supinated banded pull aparts

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

 

B) 3 sets for quality

– 12 alternating overhead BB reverse lunge

– 1 length walking sled pull through

– 30 sec sandbag march

– 60 sec max strict supinated pull-ups

 

Saturday 12/7

Fitness

TBA

 

Performance

TBA

 

Sunday 12/8

8am Endurance

TBA

 

10-12pm Open Gym

Monday 11/25

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 12 Bradford press

Station 2: 12 alternating goblet hold curtsy lunge

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 double DB hang power snatch 

– 30 single unders

 

Performance

A) E90S x 8 sets:

– 3 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 hang power snatch (95/65)

– 30 double unders (sub 45 singles)

 

RX+ use 115/75.

 

Tuesday 11/26

Fitness

A) E3M x 4 sets:

– 10 double KB deadlifts

– 10 inverted rows

– 10 alternating banded psoas marches

 

B) 15 min AMRAP

– 8 push ups

– 12 RKB swings

– 16 alternating box step ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 6 @ 72%

 

B) CrossFit Open Workout 11.2

15 min AMRAP

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

 

*We are going to put our spin on it with HR push-ups and step downs from the box jumps. 

 

Wednesday 11/27 – no 7:30pm class

Fitness

A) E90S x 8 sets (4 each)

1: 8/side single arm DB incline press

2: 10 BB glute bridges from floor

 

B) E5M x 4-5 sets:

– 200m run

– 8 DB hang power cleans 

– 200m row

– 8 strict pull-ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power clean + push jerk

 

B) E5M x 4-5 sets:

– 200m run

– 8 power cleans 

– 250/200m row

– 12 pull-ups

 

*Power cleans weights: 185/125, 155/105, 135/95, 115/75.

 

Thursday 11/28 – gym closed

Happy Thanksgiving!

 

Friday 11/29 – 9am class only

Fitness

 

Performance

At 0:00…

– 800m run

– 3 rounds for time of TBA

 

+

At 10:00…

– 1000/800m row

– 3 rounds for time of TBA

 

+

At 20:00

– 3 rounds for time of TBA

 

Saturday 11/30

Fitness

TBA

 

Performance

TBA

 

Sunday 11/31

Rest day

Monday 11/11

Fitness

A) E90S x 10 sets (5 each):

Station 1: 8 BB Romanian deadlifts + 8 ring rows

Station 2: 16 alternating DB piston presses + 8 lemon squeezes 

 

B) E4MOM x 4-5 sets:

– 200m row

– 8 double DB hang power cleans

– 8 DB push press

– 40 single unders

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build to a heavy single rep. 

 

B) E3.5MOM x 4-6 sets:

– 250/200m row

– 5 hang squat cleans

– 5-10 strict handstand push-ups

*pick the weight on cleans so that they’re tough but UB

 

Tuesday 11/12 

Fitness

A) E3M x 4 sets:

– 6 back squats

– 8/side half kneeling pallof presses

– 10 bent over reverse flys

 

B) 10 min AMRAP:

– 3 DB thrusters 

– 3 hanging knee raises

– 40 single unders

*Add 3 reps to thrusters and T2B every round.

 

Performance

A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%

Sets 2-4: 6 back squats @ 70%

 

B) 10 min AMRAP:

– 3 thrusters (95/65)

– 3 toes to bar

– 30 double unders

*Add 3 reps to thrusters and T2B every round.

 

1. C) 3 sets for quality:

– 10 slide hamstring curls

– 20 reverse snow angels (2.5s/hand)

 

Wednesday 11/13

Fitness

A) E4M x 4 sets:

– 6 bench press

– 8/side bent over DB rows 

– 10 banded face pulls (red)

 

B) 3 rounds for time:

– 400m run

– 21 KB swings 

– 12 pull-ups

 

Performance – bench press

A) E4M x 4 sets – bench press
Set 1: 6 @ 76%

Sets 2-4: 6 @ 70%

*After every set perform: 

– 8/side bent over DB rows

– 10 banded face pulls (red)

 

B) “Helen”

3 rounds for time:
– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Thursday 11/14

Fitness

E8M x 4-5 sets:
– 400m row

– 16 wallballs

– 16/12 HR push-ups

– 16 alternating DB snatches 

– 40 single unders

 

Performance

E8M x 4-5 sets:
– 500/400m row

– 20 wallballs

– 20/15 HR push-ups

– 20 alternating DB snatches 

– 40 double unders

 

*Switch the order every set but keep pace the exact same. 

 

Friday 11/15

Fitness

A) E90S x 10 sets (5 sets each)

Station 1: 8 BB upright rows + 30 sec flutter kicks

Station 2: 12 alternating double KB front rack box step-ups (knee height)

 

Performance

A) E90S x 10 sets:

– hang snatch

*Build to a heavy single rep. 

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back

– 40-60 sec earthquake bar overhead hold

– 30 sec heavy sandbag hug march

– 30-45 sec L-sit accumulation

 

Saturday 11/16

Fitness

TBA

 

Performance

TBA

 

Sunday 11/17

8am Endurance

10-12pm Open Gym

 

Monday 11/4

Fitness

A) E3M x 4 sets:

– 6 deadlifts (heavier than last week)

– 8 L-seated DB press

– 10 alternating DB plank rows (5/side)

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs

– R60S

– 3 minutes max single unders

– R60S

– 3 minutes max DB devils press

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 8 @ 70%

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs (20/14)

– R60S

– 3 minutes max double unders

– R60S

– 3 minutes max DB devils press (35/25s)

 

Tuesday 11/5

Fitness

A) E3M x 4 sets:

– 8 bench press (heavier than last time)

– 8/side bent over DB row

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 4 strict pull-ups

– 6 push-ups (scale by elevating)

– 8 walking lunges 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 76%

Sets 2-4: 8 @ 68.5%

*After every set perform: 

– 8/side bent over DB rows

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 5 strict pull-ups

– 6 hand release push-ups

– 7 box jumps w/ step-down

 

C) 3 sets:

– 21 gun salute w/ DBs

– 21 BB or DB skull crushers

 

Wednesday 11/6

Fitness

A) E6MOM x 4-7 sets:

– 400m run (scale to 300m)

– 12 SA DB hang power clean & jerk (6/side)

– 10 alternating box step-ups

– 8 hanging knee raises (scale to sit-ups)

– 6 burpees

 

Performance

A) E6MOM x 4-7 sets:

– 400m run

– 12 SA DB hang power clean & jerk (6/side @ 50/35)

– 10 alternating DB weighted step ups

– 8 toes to bar

– 6 burpee box jump overs

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 20 sandbag weighted hip thrusts

 

Thursday 11/7

Fitness

A) E3MOM x 5 sets

– 5 strict overhead presses

– 8/side single leg “kickstand” RDLs

– 16 alternating Russian twists (plate or medball)

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 single unders

– 8 DB thrusters

*Keep rows same pace throughout.

 

Performance

A) EMOM x 5 sets

– 1 snatch @ 60-80%

+ 

E2MOM x 5 sets

– 1 snatch @ 85+%

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 double unders

– 5 overhead squats

*You pick the weight for OHS. Should be tough but UB and taken from the floor.

*Keep rows same pace throughout.

 

Friday 11/8

Fitness & Performance

CrossFit Open Workout 20.5

 

Saturday 11/9

Fitness

TBA

 

Performance

TBA

 

Sunday 11/10

8am Endurance

10-12pm Open Gym

Monday 10/28

Fitness

A) E3MOM x 5 sets

– 8 double KB front squats @ 3011 tempo

– 8 bent over BB rows

– 16 banded good mornings

– 16 banded ab curls

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (75/55 or lighter)

– R10S

– 50 seconds of toes to bar or hanging knee raises

– R10S

– 50 seconds of KB swings

Rest 60 seconds

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build from 65-95%.

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (95/65)

– R10S

– 50 seconds of toes to bar

– R10S

– 50 seconds of KB swings (53/35)

Rest 60 seconds

 

Tuesday 10/29

Fitness

A) E5MOM x 4-7 sets:

– 300m run

– 12 alternating DB snatches (50/35)

– 10 (5/side) goblet hold alternating reverse lunges

– 8 strict pull-ups

– 6 burpees

 

Performance

A) E5MOM x 4-7 sets:

– 400m run

– 12 alternating DB snatches (50/35)

– 10 (5/arm) SA OH DB walking lunges

– 8 chest to bar pull-ups (sub regular kipping)

– 6 burpees

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts

 

Wednesday 10/30

Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 *snatch grip Romanian deadlifts (heavier than last week)

Station 2: 8-10/side half kneeling DB single arm press w/ contralateral KB front rack hold

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 7 DB hang power clean + press

– 30 single unders (sub 20 alternating line hops)

*PS designed to be light, fast and UB.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch

Sets 4-6: 2 position snatch

Sets 7-10: 1 snatch

*Building from 65-95%

 

B) E3MOM x 4-6 sets:

– 200m run

– 7 power snatch (75/55)

– 30 double unders

*PS designed to be light, fast and UB.

 

Thursday 10/31

Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 5/side SA ring rows w/ reach

– 10 overhead DB tricep extensions

– 10-20 hollow rocks

 

B) For time:

– 600m run

– 40/30 push-ups

– 40 box step-ups

– 20 burpees

– 600m run

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) For time:

– 800m run

– 50/35 HR push-ups

– 40 box jumps + step down

– 30 burpees

– 800m run

 

Friday 11/1

Fitness & Performance

CrossFit Open Workout 20.4

 

Saturday 11/2

Fitness

TBA

 

Performance

TBA

 

Sunday 11/3

8am Endurance

10-12pm Open Gym

 

Monday 10/21

Fitness

A) E5MOM x 4-7 sets:

– 16/12 cal row

– 14 RKB swings 

– 12 DB walking lunges 

– 10 DB shoulder to overhead

 

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts

 

Performance 

A) E5MOM x 4-7 sets:

– 18/14 cal row

– 16 RKB swings (53/35)

– 14 alternating DB walking lunges (35/25s)

– 12 DB shoulder to overhead

RX+ use 50/35 DBs

 

B) 3 sets for quality:

– 8-10 BB ab wheel roll-outs

– 10-15/side single leg hip thrusts

 

Tuesday 10/22

Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 snatch grip Romanian deadlifts

Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold

 

B) 12 min AMRAP:

– 40 single unders (sub 30 lateral hops)

– 10 (5/5) DB hang power clean + jerk 

– 40 single unders

– 10/8 HR push-ups

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7-10: 1 snatch

*Building from 60-90%

 

B) 12 min AMRAP:

– 30 double unders

– 10 (5/5) DB hang power clean + jerk (50/35)

– 30 double unders

– 10/8 HR push-ups

 

Fitness & Performance

C) 3 sets for quality:

– 20 BB curls

– 20 banded tricep push-downs

 

Wednesday 10/23

Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 10-12 alternating DB rows from plank

– 10-20 second hanging knee raise

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 wallballs

– 6 strict pull-ups

*Keep pace the same or slightly faster each round.

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) E3MOM x 4-6 sets:

– 200m run

– 16 wallballs

– 8 chest to bar pull-ups

*Keep pace the same or slightly faster each round.

 

Thursday 10/24

Fitness 

A) E3M x 4 sets – bench press

– 8 bench press (heavier than last week)

– 10 DB lat pull-overs

 

B) E6M x 3-4 sets:

– 400m row

– 300m run

– 8 burpee + box step ups 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

*After every set perform 10 DB lat pull-overs.

 

B) E6M x 3-4 sets:

– 500/400m row

– 400m run

– 10 burpee + box jump overs (24/20”)

 

Friday 10/25

Fitness & Performance

CrossFit Open Workout 20.3

(Announced Thursday evenings at 7:00pm)

 

Saturday 10/26

Fitness

TBA

 

Performance

TBA

 

Sunday 10/27

8am Endurance

10-12pm Open Gym

We begin the second week of The Open with Workout 20.2 dropping this Friday!

---

 

Monday 10/14

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows

Station 2: 10/side straight arm banded twists @ 2111 tempo 

 

B) For time:

– 600m run

– 15 strict pull-ups

– 20 box jumps step-ups

– 400m run

– 12 strict pull-ups

– 15 box jumps step-ups

– 200m run

– 9 strict pull-ups

– 10 box jumps step-ups

 

Performance

A) E2MOM x 8 sets:

– hang snatch + snatch

*Catch the hang snatch in full squat if able.

 

B) For time:

– 800m run

– 20 pull-ups

– 20 box jumps + step down (24/20”)

– 600m run

– 15 pull-ups

– 15 box jumps + step down

– 400m run

– 10 pull-ups

– 10 box jumps + step down

 

Tuesday 10/15

Fitness

A) E3M x 4 sets:

– 12 alternating cossack squats

– 8/side DB single arm strict presses

– 10 banded pull aparts (switch between prone and supine)

 

B) B) E3MOM x 4-6 sets:

– 10/7 cal row

– 8 DB thrusters

– 6 ring rows

– 4 burpees

 

Performance

A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%

Sets 2-4: 8 back squats @ 66%

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 8 double KB thrusters (35/25s)

– 4 burpee pull-ups

 

Wednesday 10/16

Fitness

A) E3M x 4 sets – bench press

– 8 bench press (building)

– 8 supinated bent over BB/DB rows

 

B) EMOM x 20-30 min

– 4 hanging knee raises

– 6 push-ups 

– 8 KB swings

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 68-72%

Sets 2-4: 8 @ 66%

*After every set perform 8 supinated bent over BB/DB rows after each set. 

 

B) EMOM x 20-30 min

– 4 toes to bar

– 6 HR push-ups 

– 8 KB swings (53/35)

 

Thursday 10/17

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows

Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression

 

B) E3M x 4-7 sets:

– 200m run or 200m row

– 8 DB hang power cleans 

– 30 single unders (sub 30 lateral hops)

 

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 front squat + 1 split jerk  

*Build from 65-90%. 

 

B) E3M x 4-7 sets:

– 200m run

– 5 TnG power cleans (135/95)

– 30 double unders

 

*RX+ use 155/105 but keep TnG.

 

Friday 10/18

Fitness & Performance

CrossFit Open Workout 20.2

(Announced Thursday evenings at 7:00pm)

 

Saturday 10/19

Fitness

TBA

 

Performance

TBA

 

Sunday 10/20

8am Endurance

10-12pm Open Gym