Monday 4/10

A) Clean & jerk technique work

 

B) E2MOM x 16 min (8 sets)

– 1 clean pull + 1 (sq) clean + 1 split jerk

*Clean pull ends at the shrug with arms extended.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) 5 min AMRAP:

– 15 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps (24/20”)

R2M

5 min AMRAP:

– 12 front squats

– 12 box jump overs

R2M

5 min AMRAP:

– 9 shoulder to overhead

– 9 burpee box jump overs

 

Tuesday 4/11

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) EMOM x 15-21 min (5-7 sets)

1: 12/9 cal row*

2: 10 walking lunges (53/35/hand)*

3: 30-50 double unders

 

*Rx+ complete 15/12 cal and use 70/44/hand.

*Sub 50-75 singles.

 

Wednesday 4/12

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85+%

*Add 5-10lbs more weight to set 5 from last week.

*After every set perform 5 supinated weighted/negative pull-ups.

 

B) 5 rounds for time:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)

– 10 perfect push-ups

 

*Deadlifts should NOT get ugly. This should be more aerobic in nature.

*Scale push-ups so that you can get 10 full depth UB on your first set.

 

Thursday 4/13

A) Pick a level based on capacity/ability.

4 rounds for time with a 30 minute cut-off:

 

Level 3

– 400/325m row

– 8 tall box jumps (30/24”) – step down

– 10 CTB pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders (80 single unders)

– 10 toes to bar

– Rest 60 seconds

 

Level 2

– 400/325m row

– 8 box jumps (30/24”) – step down

– 10 pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders

– 10 toes to bar/knee to chest

– Rest 60 seconds

 

Level 1

– 300/250m row

– 8 tall box jumps (20/16”) – step down

– 10 scaled pull-ups

– Rest 60 seconds

– 300m run

– 40 single unders

– 10 hanging knee raises

– Rest 60 seconds

 

B) 3 sets for efficiency:

– 20 reverse snow angels (2.5/hand)

– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)

 

Friday 4/14

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– bent over barbell row x 6-8 reps @ 2111

*All sets of strict press at or heavier than 3/31

 

B) 3 sets for efficiency:

– 2 laps heavy object hug carry

– 8-10 good mornings @ 2011 (form and ROM focus)

– 20 elevated psoas march

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed

 

Saturday 4/15

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Free Intro To CrossFit

 

Sunday 4/16

8am Endurance

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Monday 4/3

A) clean and jerk tech work

 

B) E2MOM x 16 min (8 sets)

– 2 halting clean pulls + 1 (sq.) clean + 1 split jerk

*Halting clean pulls pause 2 counts at the kneecap before returning to the floor.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) For time:

– 800m run

– 30 shoulder to overhead (use last week’s weight)

– 800m run

*If you weren’t here last week then use 155/105, 135/95, 115/75, or 95/65.

 

Tuesday 4/4

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row*

Station 2: 8-10 KB thrusters (53/35/hand)

Station 3: 6-10 toes to bar

 

*Rx+ is a 15/12 cal row

 

Wednesday 4/5

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 4 @ 85% then try for them this week.

*After every set perform 8 (/side) bent over DB rows w/ a pause.

 

B) Every 6 minutes x 4 sets (all out):

– 6 TnG power snatches (building per set)

– 8 burpees over the barbell (AFAP)

– 20 sec row all out (AFAP)

 

Thursday 4/6

Pick a level based on capacity:

A) Level 3:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 40/30 cal row

Station 2 – 60 double unders + 30 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 20 pull-ups + 20/15 perfect push-ups

 

Level 2:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/22 cal row

Station 2 – 40 double unders + 20 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 15 pull-ups + 15/12 perfect push-ups

 

Level 1:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 24/18 cal row

Station 2 – 60 single unders + 20 wallballs

Station 3 – 400m run

Station 4 – 15 banded pull-ups + 15/12 scaled push-ups

 

*Can mix and match levels if needed but try and stick to rep scheme.

 

B) Cool down foam roll:

– 60 sec/side quads

– 60 sec/side glutes/piriformis

– 60 sec/side lower and upper back

– 60 sec/side lats

 

Friday 4/7

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 4-6 @ 80%

*After every set accumulate 30 sec in L-sit.

 

B) 3 rounds not for time:

– 1 lap bear crawl sled drag (moderate weight/speed)

– 20 elevated banded glute marches

– 2 laps KB watier’s walk (1 lap/side)

– 20 deadbug pallof presses (10/side) @ 1011

 

Saturday 4/8

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 4/9

8am Endurance

With the conclusion of the CrossFit Open, we are bringing back the Saturday 10am Barbell class!

Having trouble with the snatch and/or clean & jerk? We will break down each movement and progress week by week with a goal of lifting correctly before lifting heavier. That being said, this class is for all levels!

Barbell is included in our regular and punch card option memberships!

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Monday 3/27

A) Clean & jerk tech work

 

B) Every 2 minutes x 16 min (8 sets)

– 1 hang squat clean + 1 squat clean + 1 split jerk

*Pause 2 seconds in split jerk receiving position

 

C) 3 rounds for time:

– 400m run

– 10 shoulder to overhead

– 50 double unders

 

*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.

 

Tuesday 3/28

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row

Station 2: 8-10 KB front rack reverse lunges (53/35/hand)

Station 3: 5-10 supinated strict pull-ups

 

Wednesday 3/29

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

*After every set perform 8-10 banded rows w/ a pause.

 

B) Three sets for max reps:

90 seconds of the following…

– 9 burpee box jump-overs + max reps of perfect push-ups

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of toes to bar

R30S

 

Thursday 3/30

A) Every 10 minutes x 4 sets @ 80-90%:

– Row 500m

– 15 deadlifts (225/155)

– 20 weighted sit-ups (35/25lb plate overhead)

– 400m run

 

B) EMOM x 6-8 min (3-4 sets)

Station 1: 10 neutral grip ring rows @ 2111

Station 2: 45 sec prone position plank

 

Friday 3/31

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– weighted pronated pull-ups x 3-5 reps @ 2111

 

B) 3 rounds not for time:

– 1 length hand over hand sled pull (heavy but fast)

– 30 single leg glute bridges (15/side) @ 1011

– 2 laps suitcase carry (1 lap/side)

– 16 TGUP sit-ups (8/side)

– 20 standing pallof presses (10/side) @ 1011

 

Saturday 4/1

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 4/2

8am Endurance

Our 2017 is almost over.. can you believe it?! Four weeks down, one to go. We haven’t seen thrusters or double-unders yet so for those of you who need a little help on either, you have four days! Check out the following video for double under tips and remember that you aren’t going to be able to learn them during a class workout. It’s going to take some time and energy outside of class to get them where you want them to be!

 

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Monday 3/20

A) E2MOM x 6 min (3 sets)

– 3 stop power clean @ 55-65%

(2” off ground, hang, high hang)

+

E2MOM x 14 min (7 sets)

– 1 power clean @ 65-95+%

*If feeling it, go for a new personal best.

 

B) 10 minute running clock

– Run 800m

In the remaining time AMRAP:

– 5 power clean & jerk @ 60%

– 30 double unders

 

C) 2-3 sets for efficiency:

– 10 face down dislocates (keep hollow)

– 15 bent over reverse flys @ 2111

 

Tuesday 3/21

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85%

 

B) Every 8 minutes x 3 sets:

– 30/24 cal row

– 25 wallballs (20/14)

– 20 box jumps – step down (24/20”)

– 15 pull-ups or 5 muscle-ups

 

Wednesday 3/22

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85%

*After every set perform 6-8 supinated bent over BB rows @ 2011

 

B) EDCF Capacity Test 4.0

Every 12 minutes x 2 rounds at 100%:

– 250m row

– 15 KB swings (70/53)

– 25 burpees (full extension @ top)

– 15 KB swings

– 250m row

 

C) 3 sets:

– 10 BB hip thrusts @ 10X1 (95-135/65-95)

Rest as needed

 

Thursday 3/23

A) E3MOM x 15 min

– 8 Romanian deadlifts @ 20X1

– 8 seated DB overhead presses @ 21X1

– 4-8 strict toes to bar 2110 (no bottom swing)

 

B) 20 minutes constant movement (60-70% pace):

– 15/12 cal row

– farmers carry down and back (70/53/hand)

– 30 sec bows and toes plank

– 200m run

– DB waiters walk (heavy)

– 15 sit-ups slow and controlled

– 10 walking lunges

*Focus should be to consistently move well. Don’t worry about rounds.

 

Friday 3/24

Open Workout 17.5 – last one!

 

Saturday 3/25

8am Masters CF

9am CrossFit

10am 17.5 Make-Up

11am Intro To CrossFit

 

Sunday 3/26

8am Endurance

The Open only has two more weeks left! What will we see this week? Deadlifts? Wallballs? Double unders?…

TIP: With daylight savings happening this past weekend and it staying lighter for longer in the evenings, make winding down for bedtime a priority! Turn off the TV and dim the lights in the hour before hopping into bed. You circadian rhythm might have taken a hit but it’s not hard to get back on track. Make sleep a priority!

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Monday 3/13

A) EMOM x 5 sets – power clean

– 1 rep building from 60-80%

+

E2MOM x 3-5 sets

– 1 rep building from 80-95+%

 

B) For time:

– 50 cal row

– 40 wallballs (20/14)

– 30 power cleans (135/95)

– 20 wallballs

– 10 power cleans

 

C) For efficiency: 60 banded pull-aparts

*Keep shoulders back and down.

 

Tuesday 3/14

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 6 @ 80%

 

B) Every 90 sec x 3-4 rounds each:

Station 1: 300/250m row

Station 2: 10-15 UB thrusters (95/65)

Station 3: 200m run

Station 4: 30-50 double unders

 

Wednesday 3/15

A) E3MOM x 5 sets – bench press

Set 1: 8 @ 60%

Set 2: 6 @ 65%

Set 3: 6 @ 70%

Set 4: 4 @ 75%

Set 5: 4 @ 80%

*After every set perform 8-10 supinated rings rows @ 2111

 

B) Every 6 minutes x 3-4 sets:

– 500m row

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

Thursday 3/16

A) E3MOM x 15 min

– 4 heavy TGUP (2/side)

– 8 bent over BB rows @ 2011

– 12 DB alternating death march

 

B) 20 minutes constant movement (60-70% pace):

– 400m run

– 20 sec handstand hold

– single arm KB waiters walk with other in front rack position

– 20 air squats

– 20-50 double unders

– 20 sec side plank per side

*Focus should just to consistently move well. Don’t worry about rounds.

 

Friday 3/17

Open Workout 17.4

 

Saturday 3/18

8am Masters CF

9am CrossFit

10am 17.4 Make-Up

11am Intro to CrossFit

 

Sunday 3/19

8am Endurance

Two weeks of the Open are down and we have three to go! 17.2 included a lot of #openmagic with PRs on bar muscle-ups. It’s exciting to see what this time of year can bring out in people. Five weeks is a long haul but let’s keep up our momentum heading into 17.3. I expect to see the barbell make it’s first appearance.

Programming for this week will continue to be heavy/technical on the front end of the week and lighter/more aerobic/less technical as we taper down and prepare for Friday. Make sure to join us for Friday Night Lights again at 6:30pm!

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Monday 3/6

A) E2MOM x 8 min – front squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – front squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+% (optional)

 

B) EMOM x 15-21 min (5-7 sets):

Min 1 – 12/9 calorie row

Min 2 – 5-10 chest-to-bar pull-ups

Min 3 – 10-15 wallballs (20/14)

 

Tuesday 3/7

A) E3MOM x 15 minutes (5 sets)

– power clean TnG clusters 1.1.1

*R10S between clusters – build heavier than last week

 

B) For time:

– 400m run

– 15 ground to overhead (185/125,155/105, 135/95, 115/75, 95/65)

– 800m run

– 15 ground to overhead

– 400m run

 

C) 2-3 sets for efficiency:

– 10 supinated ring rows @ 2111

– 20 banded pull-aparts

 

Wednesday 3/8

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 3-5 muscle-ups negatives (5 sec descent)

Station 2 – strict HSPU x max reps (get at least 10-12)

OR 20 nose and toes handstand hold shoulder touches

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) 20 minutes constant movement (60-70% pace):

– 250m row

– sled drag down and back

– 200m run

– farmers carry down and back (70+/50+ per hand)

– 75 single unders

 

Thursday 3/9

A) E3MOM x 5 sets:

– 8 DB single arm overhead press per side @ 2111

– 8 DB/KB bent over rows per side @ 2111

– 8 BB good mornings @ 2011

 

B) Every 6 minutes x 3 sets:

– 500m row

– 15 burpee box jump overs (24/20”)

 

Friday 3/10

CrossFit Open Workout 17.3

 

Saturday 3/11

8am Masters CF

9am CrossFit

10am 17.3 Make-Up

 

Sunday 3/12

8am Endurance

17.1 is in the books and we are looking ahead to 17.2. Join us again for Friday Night Lights starting at 6:30pm! Come support your friends and help count reps.

Our programming every week throughout the Open will be leading up to Fridays. Meaning that the goal is to not grind you into a pulp through tons of volume throughout the week but have you ready to hit it hard for the four remaining Open workouts that we will be doing in classes on Fridays.

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Monday 2/27

A) EMOM x 5 sets – front squat

set 1: 3 @ 60%

set 2: 2 @ 65%

set 3: 2 @ 70%

set 4: 1 @ 75%

set 5: 1 @ 80%

+

E2MOM x 4-5 sets

set 6: 1 @ 85%

set 7: 1 @ 85-90%

set 8: 1 @ 95%

set 9: 1 @ 95+% (optional)

set 10: 1 @ 95+% (optional)

 

B) 5 rounds for time:

– 200m run

– 14 wallballs (20/14)

– 7 CTB pull-ups

 

Tuesday 2/28

A) E3MOM x 12 minutes (4 sets)

– power clean TnG clusters 2.2.2

*R10S between clusters – build heavier than last week

 

B) Every 4 minutes x 3-4 sets for speed and efficiency:

– 10 hang power cleans

– 10 shoulder to overhead

– 10 burpees over the barbell

R2-3M between sets.

 

*Pick a weight and build if able but keep it sharp and quick. Start light.

*Try for the same split time every set.

 

C) 2-3 sets for efficiency:

– 20 elevated banded march

– 20 reverse snow angel (keep hollow position)

 

Wednesday 3/1

Open Skill Prep

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-up + 2 dips x 2-4 reps

OR low ring muscle up progression + dip catch & extension x 3-5 reps

Station 2 – strict HSPU x max reps (get at least 10)

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 4 min x 4 sets at open pace:

– 21 cal row

– 15 overhead squats (95/65, 85/55, 75/45, 65/35)

– 9 toes to bar

 

*Keep OHS at a weight that you can go unbroken.

*Sub front squats if OHS aren’t in your wheelhouse yet.

 

Thursday 3/2

A) E3MOM x 5 sets:

– 10 DB floor press @ 2111

– 10 DB single arm high pulls @ 2111 (5/side)

– 10 DB Romanian deadlifts @ 2011

 

B) Every 6 min x 4 sets @ 80-90%:

– 500m row

– 400m run

– 30-50 double unders

 

Friday 3/3

CrossFit Open Workout 17.2

– Join us for Friday Night Lights at 6:30pm!

 

Saturday 3/4

8am Masters

9am CrossFit

10am Open WOD Make-Up

11am Intro To CrossFit

 

Sunday 3/5

8am Endurance