-3rd Floor Weight Room
STRENGTH
-Bench: 10-8-6-4-4. Increase weight as able.
WOD
Level 1
FRAN
21-15-9
Thrusters (95/65)
Pull-ups
Level 2
Worst Fran Ever
21-18-15-9-6-3
Thrusters (95/65)
Toes 2 bar
WEDNESDAY (30 NOV 16)
WOD (Aerobic Intervals)
RUN or ROW
1000m x 5
-4 Min rest between sets.
5 Min of active mobility / stretching.
TUESDAY (29 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH
-Front Squat: 5 Sets of 3 at 80-85%
-Back Squat: 5 Sets of 3 at 80-85%
WOD
7 MIN AMRAP
10 x Snatch (75/45)
5 x Chest 2 Bar Pull-ups
-3rd Floor Weight Room
STRENGTH
-Front Squat: 5 Sets of 3 at 80-85%
-Back Squat: 5 Sets of 3 at 80-85%
WOD
7 MIN AMRAP
10 x Snatch (75/45)
5 x Chest 2 Bar Pull-ups
MONDAY (28 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH (Snatch)
-3-3-2-2-1
WOD
Level 1
21-15-9
Power Clean (95/55)*
Push Press (95/55)*
Toes 2 Bar
Level 2
21-18-15-12-9-6-3
Power Clean (115/75)*
Push Press (115/75)*
Toes 2 Bar
*Adjust weight as needed. You are focusing on being able to complete the workout in under 20 min, so if you can do Level 2 in under 20 min simply by reducing to 95#, then do so.
-3rd Floor Weight Room
STRENGTH (Snatch)
-3-3-2-2-1
WOD
Level 1
21-15-9
Power Clean (95/55)*
Push Press (95/55)*
Toes 2 Bar
Level 2
21-18-15-12-9-6-3
Power Clean (115/75)*
Push Press (115/75)*
Toes 2 Bar
*Adjust weight as needed. You are focusing on being able to complete the workout in under 20 min, so if you can do Level 2 in under 20 min simply by reducing to 95#, then do so.
FRIDAY (25 NOV 16)
STRENGTH
-Work up to and establish a new 1RM Bench Press
Then
5 Rounds for Time
10 x Bench Press (60-70% new 1RM)
40 x Sit-ups
WEDNESDAY (23 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH (Bench / Strict Press)
-5 Minutes: Warm up flat bench & push press.
THEN
1. Max Reps Bench at 75% of 1RM...(then 1 min later)...Max Reps Push Press at 50% of 1RM
-2 Min Rest
2. Max Reps Push Press at 75% of 1RM...(then 1 min later)...Max Reps Bench at 50% of 1RM
-2 Min Rest
3. Max Reps Bench at 80% of 1RM...(then 1 min later)...Max Reps Push Press at 40% of 1RM
-2 Min Rest
4. Max Reps Push Press at 80% of 1RM...(then 1 min later)...Max Reps Bench at 40% of 1RM
WOD
10/2, 8/4, 6/6, 4/8. 2/10 Reps of:
Level 1:
-Deadlift (185/95)
-Box Jump (30/24)
Level 2:
Deadlift (275/135)
-Box Jump (40*/24)
*Use the 2nd biggest jump in the 3rd floor weight room, comes up to about the waist.
-3rd Floor Weight Room
STRENGTH (Bench / Strict Press)
-5 Minutes: Warm up flat bench & push press.
THEN
1. Max Reps Bench at 75% of 1RM...(then 1 min later)...Max Reps Push Press at 50% of 1RM
-2 Min Rest
2. Max Reps Push Press at 75% of 1RM...(then 1 min later)...Max Reps Bench at 50% of 1RM
-2 Min Rest
3. Max Reps Bench at 80% of 1RM...(then 1 min later)...Max Reps Push Press at 40% of 1RM
-2 Min Rest
4. Max Reps Push Press at 80% of 1RM...(then 1 min later)...Max Reps Bench at 40% of 1RM
WOD
10/2, 8/4, 6/6, 4/8. 2/10 Reps of:
Level 1:
-Deadlift (185/95)
-Box Jump (30/24)
Level 2:
Deadlift (275/135)
-Box Jump (40*/24)
*Use the 2nd biggest jump in the 3rd floor weight room, comes up to about the waist.
TUESDAY (22 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH / SKILL (Overhead Squat)
-5 Min Warm up
-10 Min to establish a 3RM Overhear Squat
WOD
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
*LEVEL 1: OHS (75/45) / Regular Pull-ups
*LEVEL 2: Do prescribed weight & C2B Pull-ups + every 3 Min increase the rep scheme by 2....So (10/12/14/etc).
This is CrossFit Open WOD 14.2...also 15.2 (It was a repeat workout in back to back Opens).
-3rd Floor Weight Room
STRENGTH / SKILL (Overhead Squat)
-5 Min Warm up
-10 Min to establish a 3RM Overhear Squat
WOD
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time
In 3 Min complete
2 Rounds of
10 x Overhead Squats (95 / 65)
10 x Chest to Bar Pull-ups
*LEVEL 1: OHS (75/45) / Regular Pull-ups
*LEVEL 2: Do prescribed weight & C2B Pull-ups + every 3 Min increase the rep scheme by 2....So (10/12/14/etc).
This is CrossFit Open WOD 14.2...also 15.2 (It was a repeat workout in back to back Opens).
MONDAY (21 NOV 16)
Locations
-62' Room
SKILL
-Mobility: Spend 5-10 minutes working shoulder and hip mobility.
WOD
"Worst WOD Ever."
75 x Wall Balls
40 x Burpees
50 x Wall balls
30 x Burpees
25 x Wall Balls
10 x Burpees
FRIDAY (18 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH
-Overhead Squat 4-4-4-4
WOD
4 Rounds for time
Level 1
400m Run
15 x OHS (95/55)
10 x Hang Power Clean (95/65)
Level 2
400m Run
15 x OHS (115/65)
10 x Hang Power Clean (115/65)
-3rd Floor Weight Room
STRENGTH
-Overhead Squat 4-4-4-4
WOD
4 Rounds for time
Level 1
400m Run
15 x OHS (95/55)
10 x Hang Power Clean (95/65)
Level 2
400m Run
15 x OHS (115/65)
10 x Hang Power Clean (115/65)
THURSDAY (17 NOV 16)
Locations
-3rd Floor Weight Room
-62' Room
STRENGTH (Snatch)
Working with light to moderate weight:
6 Sets: Each of two rounds of 1 Snatch from the floor, one from below the knee, and one from mid thigh. Essentially you will do this twice (6 snatches total).
WOD
5* Rounds for time:
50 x Double Unders
40 x Sit-ups
30 x Air Squats
20 x Push-ups
10 x Pull-ups
Reduce the number of rounds if necessary.
-3rd Floor Weight Room
-62' Room
STRENGTH (Snatch)
Working with light to moderate weight:
6 Sets: Each of two rounds of 1 Snatch from the floor, one from below the knee, and one from mid thigh. Essentially you will do this twice (6 snatches total).
WOD
5* Rounds for time:
50 x Double Unders
40 x Sit-ups
30 x Air Squats
20 x Push-ups
10 x Pull-ups
Reduce the number of rounds if necessary.
WEDNESDAY (16 NOV 16)
Locations
-62' Room
SKILL
-Handstand Push-ups (5-5-5-5-5-5).
WOD
10 Rounds of 2 Min EMOM (Every two minutes you do):
Level 1
10 Cal Row
10 Push-ups
Level 2
10 Cal Row
10 Burpees over Rower
*With the remaining time each round...you get to rest!
-62' Room
SKILL
-Handstand Push-ups (5-5-5-5-5-5).
WOD
10 Rounds of 2 Min EMOM (Every two minutes you do):
Level 1
10 Cal Row
10 Push-ups
Level 2
10 Cal Row
10 Burpees over Rower
*With the remaining time each round...you get to rest!
TUESDAY (15 NOV 16)
Location
-3rd Floor Weight Room
-62' Room or 3rd Floor WR
STRENGTH
6 sets of 8 second deadlifts*
*This is a very slow deadlift. Move the bar from the floor to the locked out position over 4 seconds (do not go faster). Once locked out, move the bar back to the floor in 4 seconds. Focus on good form the entire time...increase weight as able.
WOD
Level 1
5 Round for time:
10 x Dumbbell DL (45/25)
10 x Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).
Level 2
7 Round for time:
10 x Dumbbell DL (65/40)*
10 x Chest to Bar Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).
*Adjust weight as necessary.
-3rd Floor Weight Room
-62' Room or 3rd Floor WR
STRENGTH
6 sets of 8 second deadlifts*
*This is a very slow deadlift. Move the bar from the floor to the locked out position over 4 seconds (do not go faster). Once locked out, move the bar back to the floor in 4 seconds. Focus on good form the entire time...increase weight as able.
WOD
Level 1
5 Round for time:
10 x Dumbbell DL (45/25)
10 x Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).
Level 2
7 Round for time:
10 x Dumbbell DL (65/40)*
10 x Chest to Bar Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).
*Adjust weight as necessary.
MONDAY (14 NOV 14)
Locations
-3rd Floor Weight Room
STRENGTH
-In singles work up to a heavy Clean & Jerk. If the iron is hot, go for a 1RM.
WOD
12 MIN AMRAP
Level 1
10 x Ground to OH (115/65)
15 x GHD
40 x Double Unders (75 Singles)
Level 2
10 x Ground to Overhead (135/85)
20 x GHD
40 x Doubles Unders
-3rd Floor Weight Room
STRENGTH
-In singles work up to a heavy Clean & Jerk. If the iron is hot, go for a 1RM.
WOD
12 MIN AMRAP
Level 1
10 x Ground to OH (115/65)
15 x GHD
40 x Double Unders (75 Singles)
Level 2
10 x Ground to Overhead (135/85)
20 x GHD
40 x Doubles Unders
THURSDAY (10 NOV 16)
Locations
-3rd Floor Weight Room
SKILL
-5-10 Min: Work on shoulder mobility.
WOD
"CrossFit Total"
In 1 hour (or however much time you have).
Build up to and establish a 1RM MAX of:
-Strict Press
-Back Squat
-Deadlift
*You can do these in any order.
-3rd Floor Weight Room
SKILL
-5-10 Min: Work on shoulder mobility.
WOD
"CrossFit Total"
In 1 hour (or however much time you have).
Build up to and establish a 1RM MAX of:
-Strict Press
-Back Squat
-Deadlift
*You can do these in any order.
WEDNESDAY (09 NOV 16)
Locations
-62' Room
SKILL
-Work on Chest 2 bar Pull-Ups
OR
-Work on Kipping / Butterfly Pill-Ups
WOD
4 MIN AMRAP
Level 1
-15 x KBS (53/35)
-10 x Pull-ups
-10 x Air Squats
Level 2
-15 x KBS (70/53)
-10 x Chest 2 Bar Pull-ups
-10 x Air Squats...alternate legs
5 MIN REST
THEN
4 MIN AMRAP
Level 1
5 x Handstand Push-ups
10 x Burpees
15 x Sit-ups
Level 2
7 x Handstand Push-ups
14 x Burpees
21 x Toes 2 Bar
5 MIN REST
THEN
4 Min of max Burpees
-62' Room
SKILL
-Work on Chest 2 bar Pull-Ups
OR
-Work on Kipping / Butterfly Pill-Ups
WOD
4 MIN AMRAP
Level 1
-15 x KBS (53/35)
-10 x Pull-ups
-10 x Air Squats
Level 2
-15 x KBS (70/53)
-10 x Chest 2 Bar Pull-ups
-10 x Air Squats...alternate legs
5 MIN REST
THEN
4 MIN AMRAP
Level 1
5 x Handstand Push-ups
10 x Burpees
15 x Sit-ups
Level 2
7 x Handstand Push-ups
14 x Burpees
21 x Toes 2 Bar
5 MIN REST
THEN
4 Min of max Burpees
TUESDAY (08 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH
-Build to a heavy 1RM Hang Power Clean in 10-15 min.
WOD
5 Rounds for time:
Level 1
10 x Bench (155/95)
15 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).
Level 2
10 x Bench (185/115)
25 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).
-3rd Floor Weight Room
STRENGTH
-Build to a heavy 1RM Hang Power Clean in 10-15 min.
WOD
5 Rounds for time:
Level 1
10 x Bench (155/95)
15 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).
Level 2
10 x Bench (185/115)
25 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).
MONDAY (07 NOV 16)
Locations
-3rd Floor Weight Room
1. Snatch...build up to 80% x 1 (5 times).
2. Snatch Pull...work up so that final sets are 85%x3, 90%x3, 95%x2.
WOD
5 Rounds for time:
3 x Front Squat (75-85%)
20 x Sit-ups
-3rd Floor Weight Room
1. Snatch...build up to 80% x 1 (5 times).
2. Snatch Pull...work up so that final sets are 85%x3, 90%x3, 95%x2.
WOD
5 Rounds for time:
3 x Front Squat (75-85%)
20 x Sit-ups
FRIDAY (04 NOV 16)
Locations
-Hayes Gym
SKILL
-Work on rope climbs
WOD
5 ROUNDS for TIME
Level 1
- 1 x Rope Climbs (To red mark). 3rd Climb finishes on shelf, run on track.
- 5 x Laps Hayes Track
- 3 Min Rest
Level 2
-3 x Rope Climbs (To red mark). 3rd Climb finishes on shelf, run on track.
-5 x Laps Hayes
-3 Min Rest
-Hayes Gym
SKILL
-Work on rope climbs
WOD
5 ROUNDS for TIME
Level 1
- 1 x Rope Climbs (To red mark). 3rd Climb finishes on shelf, run on track.
- 5 x Laps Hayes Track
- 3 Min Rest
Level 2
-3 x Rope Climbs (To red mark). 3rd Climb finishes on shelf, run on track.
-5 x Laps Hayes
-3 Min Rest
THURSDAY (03 NOV 16)
Locations
-3rd Floor Weight Room
SKILL
Deadlift.
5 sets x 6 reps. Build up to a heavy 6 rep set.
WOD
10 MIN AMRAP
Level 1
5 x Bench (155/95)
7 x Toes 2 Bar
Level 2
5 x Bench (185/115)* Use about 65-70% 1RM
7 x Ankles 2 the bar.
-3rd Floor Weight Room
SKILL
Deadlift.
5 sets x 6 reps. Build up to a heavy 6 rep set.
WOD
10 MIN AMRAP
Level 1
5 x Bench (155/95)
7 x Toes 2 Bar
Level 2
5 x Bench (185/115)* Use about 65-70% 1RM
7 x Ankles 2 the bar.
WEDNESDAY (02 NOV 2016)
Locations
-3rd Floor Weight Room
-62' Cardio Room
SKILL/STRENGTH
-12 Min to build up to a 4RM Overhead Squat.
WOD
21-15-9
Cal Row
Burpees over the rower
-3rd Floor Weight Room
-62' Cardio Room
SKILL/STRENGTH
-12 Min to build up to a 4RM Overhead Squat.
WOD
21-15-9
Cal Row
Burpees over the rower
TUESDAY (01 NOV 16)
Locations
-3rd Floor Weight Room
STRENGTH
-4 sets x 3 reps of clean & Jerk...build to 80% 1RM
WOD
9 Min AMARP
10 x Snatch or Ground to OH (75/45)
6 x Chest to Bar pull-ups.
*Rather than going to really hard and then slowing down, break down the WOD into more of an EMOM style. For example: try to complete each round in 1:30, and use the extra time to rest. Some time this more even approach works out better.
-3rd Floor Weight Room
STRENGTH
-4 sets x 3 reps of clean & Jerk...build to 80% 1RM
WOD
9 Min AMARP
10 x Snatch or Ground to OH (75/45)
6 x Chest to Bar pull-ups.
*Rather than going to really hard and then slowing down, break down the WOD into more of an EMOM style. For example: try to complete each round in 1:30, and use the extra time to rest. Some time this more even approach works out better.
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