Workout: 38 Minute CAP!
Teams of 2
30-60-90-60-30
Calorie Row/Bike/Erg
Push ups
1…
Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***
…
Strength: Bench Press 10-8-6-4-2
Workout: 23 Minute AMRAP (As Many Rounds As Possible)
Tea…
Strength: Thruster 10-8-6-4-2 **Off Rack**
Workout: 12 Minute AMRAP (As Many Rounds As Possib…
Strength: Front Squats 10-8-6-4-2
Workout: For Time
400m Run Buy in,
30-20-10 Power Sn…
Strength: Deadlift 10-8-6-4-2
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
40 Str…
Workout: For Time
Teams of 2!
1 Mile run Buy in then,
4 Rounds of
20 DB Single Arm T…
Strength: Strict Press 10-8-6-4-2
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
4 …
Strength: Back Squats 10-8-6-4-2
Workout: 22 Minute AMRAP (As Many Rounds As Possible)
Tea…
Strength: Split Jerks 4×2
Workout: For Time
33-27-21-15-9 Wallballs (20/14)
10 DB Floor…
Strength: Deadlifts 5×3
Workout: 4 Rounds of “Fight Gone Bad” Style
1 Minute at each Stati…
Strength: “Squat” Snatch 4×2
Workout: For Time
15-12-9-6 Overhead Squats RX M(95-115-135-1…
Workout: 44 Minute AMRAP
Teams of 2!
3000m Row
200 Double Unders
40 Calorie Bike
…
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Add weight throughou…
Strength: Pause Tempo Bench Press 4×3 (3 secs down/1 sec pause)
Workout: For Time
20-16-12…
Strength: 10 Minute EMOM (Every Minute On the Minute)
8 Alternating Step ups (24″/20″) + 2 Po…
Strength: Wide Stance Box Squats 5×3
Workout: For Time
10-20-30-40 Wallballs
400m Run…
Workout: 40 Minute AMMAP (As Many Meters As Possible)
Teams of 2
Accumulate as many meters…
Strength: Find heavy Push Jerk for the day 3-3-2-2-1-1-1
Workout: 16 Minute AMRAP (As Many Ro…
Strength: Tempo Pause Bench 4×2 (3 seconds down/1 second pause)
Workout: For Time
15-12-9-…
Strength: 5 working sets
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
…
Strength: Pause Back Squats 4×2 (2 second pause)
Workout: 24 Minute AMRAP
Teams of 2
20…
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Power Cleans **Add weight throughout …
Strength: Push Jerk 4×2
Workout: For Time
7 Rounds of Cindy
then,
800m Run
then,
…
Strength: Thrusters 3-3-3-3 **off Rack***
Workout: For Time
30-20-10
Power Snatch RX M…
Strength: Split Jerk 4×3
Workout: For Time
600m Run Buy in,
21-15-9 Toes To Bar
42-…
Strength: Pause Back Squats 4×3 (70%-80%)
Workout: For Time
Teams of 2
300 Double Unde…
Strength: For Quality
8-8-6-6-4-4-2-2
Pause Bench Press
DB Renegade Rows (Total)
Wo…
Workout: “Holleyman”
30 Rounds For Time
5 Wallballs (20/14)
3 Handstand Push ups
1 P…
Strength: 1 Hang Power Snatch + 1 Power Snatch x5 working sets
Workout: For Time
75 Double…
Workout 1: Teams of 2
Accumulate as many cals in 15 Minutes **Switch machines every 5 mins**
…
Strength: Pause Back Squats 4×4 **1 second pause**
Workout: For Time
10-9-8-7-6-5-4-3-2-1 …
Workout: For Time
Team TRI!
**Split Meters and cals but run together**
“Sprint”
250…
Strength: Push Jerk 4×4
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
12 Thruster…
Strength: Every 90 seconds for 12 minutes
1 “Squat” Snatch **Add weight throughout**
Work…
Strength: 5 Rounds For Quality
10 Bench Press **You pick weight**
20 Banded Tricep Ext.
…
Workout: “NUTTS”
For Time ***38 Minute CAP***
10 Handstand Push ups
15 Deadlifts RX (25…
Strength: Every 90 seconds for 12 Minutes
1 “Squat” Clean ***start at around 70%-80% and try …
Strength: Every 90 seconds for 12 minutes
1 Hang Snatch + 1 OHS **Add weight throughout**
…
Strength: Pause Bench Press 5-5-5
Workout: 3 Rounds For Time
Teams of 2
2000m/1600m Ro…
Strength: Box Squats 3×5
Workout: 2 Rounds For Time
Teams of 2
50 Synchro Air Squats …
Workout: Accumulate As Many Calories As Possible!
Teams of 2
15 Mins on the Rower
3 Min…
Strength: Every 90 seconds for 12 Minutes!
1 Hang “Squat” Clean + 1 Front Squat **Add weight …
Strength: Every 90 seconds for 12 Minutes
1 “Squat” Snatch + 2 OHS **Add weight throughout**
…
Strength: 1000m Row!
Workout: 3 Rounds “Fight Gone Bad Style”
1 Min of Air Squats
1 M…
Strength: Sumo Deadlift 2×4, 2×2
Workout: For Time
50-40-30-20-10 Strict Situp **Anchoring…
Workout: 40 Minute CAP!
Teams of 2
3000m/2500m row
1 Mile run
150/120 Assault Bike/E…
Strength: Every 90 seconds for 12 Minutes
1 “Squat” Clean + 2 Front Squats **Add weight thro…
Strength: Every 90 seconds for 12 Minutes
1 Hang “Squat” Snatch + 2 OHS
Workout: For Time…
Strength: Incline Bench 2×6, 2×4
Workout: 4 Rounds For Time
400m Run
14 Burpee Pull ups…
Strength: Sumo Deadlift 2×6, 2×4
Workout: For Time
Teams of 2
100-80-60-40-20
Doubl…
Strength: Strict Press 2×6, 2×4
Workout: For Time
63-45-27 Calorie Row/Assault Bike/Erg
…
Strength: Every 90 seconds for 12 minutes
1 Hang “Squat” Clean + 2 Front Squats **Add weight …
Strength: Every 90 seconds for 12 Minutes
1 Hang Power Snatch + 3 OHS **Add weight throughou…
Strength: Bench Press 2×8, 2×6
Workout: For Time
60-40-20 Medball Situps
30-20-10 Russ…
Strength: Every 90 seconds for 12 minutes
1 Hang Power Clean + 3 Front Squats
Workout: Fo…
Strength: Strict Press 2×8, 2×6
Workout: For Time
21-15-9 Toes To Bar
30 Wallballs
…
Workout: Team Lumberjack 20 with Cals!
40 Deadlifts 275lb/185lb
50 Calorie Row/Dyne/Erg
…
Strength: Every 90 Seconds for 12 minutes
1 Power Snatch + 3 OHS **Add weight throughout**
…
Workout: For Time
Teams of 2!
3000/2500 Row
150/120 Calorie Assault Bike/Echo
1 Mile…
Strength: 12 Minute EMOM
EVEN: 3-5 Ring Muscle Ups or 3-5 MU transitions
ODD: 5-7 Box Jump…
Strength: Strict Press 2×10, 2×8
Workout: For Time
10-20-30-40-50 Calorie Row/Dyne/Erg
…
Strength: Every 90 seconds for 15 Minutes
1 Power Clean + 3 Front Squats **Add weight throug…
Strength: Find heavy split jerk 1-1-1-1
Workout: For Time
21 Power Snatches RX(75lb./53lb….
Workout: 36 Minute CAP!
Teams of 2
1 Mile buy in (Run together)
then
Accumulate as m…
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
3 “Squat” Cleans RX(135LB/93LB)
6 La…
Strength: Bench Press 1-1-1-1
Workout: For Time
4-8-12-8-4 Single Arm Devil Press (Total) …
Strength: Find heavy Back Squat for the day! (17-20 min CAP)
Workout: Reverse Jackie
30 Pu…
Strength: Split Jerk 5×2
Workout: For Time
20-15-10-5 Handstand Push up
30 Double Under…
Strength: Back Rack Lunges 3×10 **Off Rack**
Workout: For Time
3-2-1 Rope Climbs
30-20-…
Workout: 38 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
50-40-30-20-10 ***Finish…
Strength: Every 90 seconds for 15 minutes
2 Power Clean + 1 Push Jerk **Add weight throughout…
Strength: Back Squats 5×2
Workout: For Time
21-15-9 Power Snatch RX (75lb./53lb.) RX+(105l…
Strength: Bench Press 5×3
Workout: For Time
100m Walking Lunges
21 Toes To Bar
21 Bu…
Strength: Mobility!
Workout: 35 Minute AMMAP (As Many Meters As Possible)
Teams of 2
Ac…
Strength: 8 Minute EMOM (Every Minute on the Minute)
EVEN: 30ft Handstand Walk or 3 wall walk…
Strength: Deadlifts 5×3
Workout: For Time
30-25-20-15-10 Plate Situps (25lb./15lb.)
…
Workout: For Time
Teams of 2!
150/120 Cal. Row/Dyne/Erg
20 Rounds of Cindy ***Partner 1…
Strength: 15 Minutes to find heavy Power Clean + Split Jerk for the day
Workout: For Time
…
Strength: Pause Bench Press 10-8-6-4-2
Workout: For Time
20-16-12-8-4 Back Rack Lunges (95…
Workout: For Time
Teams of 2! **40 Min cap**
100 Situps
80 Cal. Row/Dyne/Erg
60 Alt…
Strength: 10 Minute EMOM (Every Minute On the Minute)
EVEN: 15 Wallballs
ODD: 20ft Handsta…
Strength: Pause Front Squats 3×5
Workout: 5 Rounds For Time
12 Deadlifts RX(135lb./93lb.) …
Strength: 4 Rounds For Quality!!
5 Pause Bench Press
10 Barbell Bent Rows
15 Banded Tr…
Workout: For Time
Teams of 2!
1 Mile run
250 Calorie Row/Dyne/Ski
1 Mile run
***…
Workout: Triple Benchmark!!
FRAN
21-15-9
Thrusters RX (95lb./63lb.)
Pullups
GRAC…
Strength: 10 Minute EMOM (Every Minute On the Minute)
EVEN: 10 Toes To Bar
ODD: 15ft Hands…
Strength: Pause Back Squats 3×5 **1 Second pause at the bottom**
Workout: For Time
21-15-9…
Strength: Overhead Squats 3×4
Workout: For Time
15-12-9-6-3 Handstand Push up
8 DB Han…
Strength: Tempo Deadlifts 3×4 ( 5 seconds down/1 sec. pause at bottom)
Workout: For Time
4…
Workout: For Time **40 Minute CAP**
Teams of 2
800m Row
50 Pull ups
50 Floor Presse…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 1 “Squat” Clean
W…
Strength: Tempo Pause Back Squats 4×4 **5 sec down/1 sec pause**
Workout: For Time
15 …
Strength: Tempo Strict Press 4×3 **5 sec down/1 up**
Workout: For Time
21 Thrusters 95/63 …
Strength: Tempo Deadlift 4×3 **5 seconds down/1 second up**
Workout: 15 Minute AMCAP (As Many…
Workout: “Strict Glen”
30 Power Clean + Jerk RX(135lb./93lb.)
1 Mile run
25 Strict Pull…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 1 “Squat” Snatch
…
Strength: Tempo Front Squat 4×3 (5 sec down/1sec pause)
Workout: 11 Minute Ladder
1-2-3-4-…
Strength: Power Cleans 4×2
Workout: CrossFit OPEN 14.4
14 Minute AMRAP (As Many Rounds As…
Strength: Tempo Pause Bench Press 4×3 (5 seconds down/1 sec pause/fast up)
Workout: Accumulat…
Workout: Lumerjack 20
For Time
20 Deadlifts 275lb./185lb.
400m Run
20 KB Swings 70lb…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double unders + 2 Power Snatches **A…
Strength: Tempo Box Squats 4×3 (5 seconds down/1 sec pause)
Workout: For Time
CF OPEN 15….
Strength: Deadlift 3×5
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
Teams of 2
…
Strength: For Quality (20 Minute CAP)
10-9-8-7-6-5-4-3-2-1
Floor Presses RX(135/93) RX+(Bo…
Strength: Push Press 3×5
Workout: For Time
50 Wallball Buy in,
5 Rounds of
10 Altern…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 2 Power Cleans **Add…
Strength: Back Squats 3×5
Workout: 5 Rounds For Time **22 Minute cap**
7 “Squat” Snatches …
Strength: Every 90 seconds for 12 minutes
2 “Squat” Cleans + 1 Split Jerk **Add weight throug…
Strength: Sumo Deadlift 4×4
Workout: For Time **18 Minute CAP**
50-40-30-20-10 Calorie Row…
Strength: Strict Press 3×5
Workout: 20 Minute AMRAP (As Many Rounds As Possible)
20 DB Ste…
Strength: 10 Minute EMOM (Every Minute On the Minute)
20 Double unders + 3 Power Snatches (To…
Strength: Front Squats 3×5
Workout: For time
18-30-42 Calorie Row/Bike/Erg
9-15-21 Toe…
Strength: Bench Press 4×4
Workout: For Time
3-6-9-12-15
DB Hang Power Clean RX(50lb./35…
Strength: Deadlift 3×4
Workout: For Time
21-15-9 Thrusters RX (75lb./53lb.)
7-5-3 Bar …
Strength: Push Press 4×4
Workout: 2 Rounds
Partners of 2
Partner 1 : 5 Mins max cals on…
Strength: 10 Minute EMOM (Every Minute On the Minute)
20 Double Unders + 3 Power Cleans (Touc…
Strength: Back Squats 4×4
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
5 Strict P…
Strength: Strict Press 3×3
Workout: For Time
50/40 Calorie Row/Assault Bike/Ski
25 Pow…
Strength: Deadlift 3×3 @ 75%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
10-20-3…
Workout: Half Murph
1 Mile run **800m scaled**
10 Rounds of
5 Pull ups
10 Push ups
…
Strength: Push Jerk 3×3
Workout: For Time
100 Double Unders
40 Calorie Row/Assault Bik…
Strength: Front Squats 3×3
Workout: For Time !!!
30 Sumo Deadlift High Pull ***RX for all …
Strength: Split Jerks 3×3
Workout: For Time
21-15-9 Toes To Bar
42-30-18 DB Step ups (5…
Strength: Sumo Deadlift 3×3
Workout: For Time
10-20-30-40-50
Double unders
Sit ups…
Workout:
10 Minute AMCAP (As Many Calories As Possible)
Rower or Ski erg
4 Minute rest…
Strength: Push Press 3×3
Workout: Strict Helen
3 Rounds
400m run
21 KB Swings (53lb….
Strength: Back Squats 3×3 75%-80%
Workout: ” THE CHIEF”
5 cycles of
3 Minute AMRAP
3…
Strength: 1 Hang Power Snatch + 2 Overhead Squats x4 sets
Workout: For Time
400m Run buy …
Workout: For Time
100 Calorie Row or Skierg
100m Walking Lunges
100 Situps
100m Wal…
Strength: 1 Power Clean + 3 Strict Press x4 sets
Workout: For Time
3-6-9-12-15
Power Cl…
Strength: Back Squats 4×3 @ 75%-80%
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
…
Strength: Push Jerks 3×5 (light/moderate)
Workout: 5 Rounds For Time
10 Deadlifts RX (115l…
Strength: Floor Press 3×5
Workout: For Time
42-30-18 Wallballs
21-15-9 Strict Pull up
…
Workout: For Time
1 Mile run
3000m Row or Skierg **4 mile for Assault bike or Echo bike**…
Strength: Every 90 seconds for 12 minutes
1 High Hang + 1 Hang + 1 Power snatch
Workout:…
Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Power Clean + 2 Front Squats
Work…
Workout: 32 Minute AMRAP (As Many Rounds As Possible)
400m run
50 Situps
25 Pushups
…
Strength:
Barbell: Strict press 5-5-5-5DB/KB: Strict press 10-10-10-10 (per side)
Workout…
Workout: For Time **Your “score” is the total time, include the rest time**
10-9-8-7-6-5-4-3-…
Strength: Pick 1!!
1: Run 1.5 mile to 3 miles
2: Bike 4-8 Miles
3: Row 4500m
Wo…
Strength:
Barbell: 3 Power Cleans + 6 Push Press x4 sets
DB/KB: 3 Power Clean (Per Side)+…
Strength: For Quality
30-20-10 Floor presses (Per arm if you have DB or KB)
60-40-20 Stric…
Workout: For Time
800m Run
50 Bent rows
75 Push ups
100 Situps
800m Run
100 S…
Workout: For Time
50-40-30-20-10
Back rack lunges with barbell or DB
DB Single arm Pus…
Strength: 4 Rounds of holds!!
30 seconds at each movement
Wallsit
Plank
Lunge hold (…
Workout 1: Pick 1!
Run/walk: 1-3 miles **You pick**
Bike : 3-6 Miles
Row: 4000m
r…
Strength:
Barbell: Power Snatch 4×3
DB/KB: Power Snatch 4×6-8 (Each side)
Workout: 6 R…
Workout: “Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (Barbell 135lb….
Workout: For Time
50-40-30-20-10
Double unders
Sit ups
then,
30-20-10
Wallball…
Strength:
Barbell : Front Squats 4×10
DB or KB : Front Squats 4×10 **Hold in front rack p…
StrengthCON: “Quarantine Volkswagon x2”
2 Rounds For Quality
21-15-9
Floor Presses (If …
Strength: RDL’s (Romanian Deadlifts) 4×10
Workout: 15 Minute AMRAP (As Many Rounds As Possibl…
Strength:
Barbell: Strict Press 4×10
DB or KB/ Seated DB press 4×10 (Each arm)
Wor…
Strength: Tempo Back Squats 4×10 (3 seconds down and heavier than last week. If you don’t have m…
Workout: For Time **Murph prep**
1 mile run buy in **Scale to 800m**
10 Rounds
10 KB Sw…
Strength: Iso holds for 45 seconds to 1 minute each, 2-3 sets.
Lunge (Right leg forward)
3…
Workout: “For Quality”
800m Run,1000m Row, or mile bike ride BUY IN!
80-60-40-20
Plate …
Strength:
Barbell: Split Jerk 4×5
DB’s or KB: Single Arm Split Jerk 4×5 (Each Arm) *Demo …
Workout: For Time
100 Sit ups (RX+ Strict or weighted) BUY IN!
then,
5 Rounds of
30 …
Strength: Tempo Back Squats 4×10 **3 seconds down/fast up** Use barbell,DB,Plate, whatever you g…
Strength: 250 Step ups **Total**
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
5 D…
Workout: “Quarantine Angie”
100 Pull ups or barbell bent rows, DB/KB Bent rows**100 each side…
Strength: Stretch!!!!
Workout: 25 Minute AMRAP or 2 rounds you pick!
50 KB/DB Deadlifts
…
Strength:
Barbell: 3 Hang Power Clean + 1 Push Jerk x4 sets DB or KB 6 Hang P. Clean (per si…
Strength: Pick 1!
100 Back squats with barbell, DB, Plate, or band **You pick weight**
**E…
Strength:
Barbell : Power Snatch 5-4-3-2-2-2 DB/KB : Power Snatch 10-8-6-4-4-4 **Per Side**
…
Strength: 3-4 rounds
100m Suitcase carry (Right arm)
100m Suitcase carry (Left arm)
1 M…
Strength: Pick 1 of the 3
Strict HSPU 4 x 6-10repsWall Walks 4 x 4-8repsDB/KB Seated Press 4x…
Workout: For Time!
4 Rounds
400m Run
40 Sit ups
then,
4 Rounds
40 Russian Swi…
Strength: 4×10 deadlifts **If you have KB/DB or light weight do tempo** (3 sec down/2 sec up)
…
Workout:
5 Minute Ladder
2-4-6-8-10-12-…
Toes To DB/KB
Burpee over KB/DB
2 min…
Strength: Bulgarian Split Squats 3×10 (Per Side)
Workout: For Time
21-15-9
DB Floor Pre…
Strength: 1-2 sets!
plank hold *on forearms* (Hold as long as possible! Crappy form doesn’t c…
Strength: Strict press 4×10 **If you got a DB or KB then 10 per arm**
Workout: For Time
40…
Workout: For Time
6 Rounds **If scaling do 3 rounds**
800m run
then
3 Rounds of
…
Workout: 22 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders/60 singles/Plate hops
…
Strength:
Power cleans 5-5-5-5 *With Barbell*
10-10-10-10 **Per arm if you have DB or KB*…
Strength: 4×10 glute bridge tempo single arm floor press *3-5 sec. down*
Workout: 3 Rounds Fo…
Warm up!!!!
Workout: For Time
50-40-30-20-10
Double unders or plate hops
Sit ups **…
Strength: 8 Tempo DB single leg RDL + 8 Tempo DB lawn mover x4 working sets (Do the right side …
Strength: 4 Rounds
10 Tempo KB/DB Goblet Squats **5 seconds down/fast up**
+
20 Hollow…
Workout: For Time
250 step ups **Use box, cooler, chair, stacked weights, get creative**
E…
Strength: 3×8 Glute bridge tempo floor press (one arm at a time) *5 sec. down*
Workout: 15 Mi…
Workout: For Time
5k Run or 5k Row (You pick)
Workout: “TOMMY MAC!”
2 Rounds For Time
12 Burpees
12 Thrusters (115lb./75lb.)
12 Bu…
Strength:
1: Strict Press 3×10
1A: Banded Tricep Ext. 3×15
Workout: 22 Minute AMRAP (A…
Strength:
1: Back rack reverse lunges : 3×10 (total)
1A: Barbell bent rows 3×10
Worko…
Strength: Find heavy deadlift for the day!
Workout: Teams of 2
For Time
100m Farmers Ca…
Strength: 8 Minute EMOM
2-4 Muscle ups or MU transitions
Workout: 14 Minute AMRAP
5 St…
Workout: Teams of 2
For Time
1 Mile run
300 Calorie Row
150 Calorie Assault Bike
…
Strength: Find Heavy Push Press!
Workout: CF OPEN 14.1
10 Minute AMRAP (As Many Rounds As …
Strength: Find Heavy Front Squat!
Workout: For Time
10-8-6-4-2 Power Clean RX(135lb./95lb….
Strength: Deadlift 4×2 @ 90% **Off 55lb. plates**
Workout: For Time
10-20-30
Deficit Pu…
Strength: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x3 sets
**Yes, squat**
Workout: 2…
Workout: 26 Minute AMRAP (As Many Rounds As Possible)
50-40-30-20-10
Sit ups
KB Russia…
Strength: Push Press 4×2 @ 90%
Workout: Jackie
1000m Row
50 Thrusters (Bar)
30 Pull …
Strength: Front Squats 4×2 @ 90%
Workout: Teams of 2
42-30-18 Power Cleans RX M(135lb.-16…
Strength: 12 Minute EMOM
EVEN: 5 RDL’s (Romanian Deadlifts)
ODD: 8 DB Floor Presses
Wo…
Strength: 3 position P. Snatch x4 sets
1 High Hang + 1 Hang + 1 Power Snatch
Workout: 9 M…
Workout: Teams of 2
800m Run
30 Synchro Toes To Bar
20 D-ball over shoulder
90 DB Lu…
Strength: 12 Minute EMOM
EVEN: 5 Strict Press
ODD: 12/10 Calorie Row/Dyne/Erg
Workout: …
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 “Squat” Cleans RX (135lb./93lb.) RX+(…
Strength: Deadlift 3×4 @ 80%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
50 Pow…
Strength: Pause Bench Press 3×4
Workout: 4 Rounds For Time
400m Run
15/12 Calorie Assau…
Workout: For Time
Teams of 2
3000m Row
8 Rope Climbs
30 Back Squats (155lb./115lb) …
Strength: Push Press 3×4 @ 80%
Workout: For Time
42-30-18 Alternating DB Snatches (50lb./3…
Strength: Front Squats 3×4 @ 80%
Workout: For Time
30-25-20-15 Wallballs
60-50-40-30 S…
Strength: Deadlift 3×3 @ 80%
Workout: 5 Minute AMRAP x2
5 Minute AMRAP (As Many Rounds As …
Strength: Mobility!
Workout: 24 Minute AMCAP (As Many Calories As Possible)
Teams of 2
…
Workout: Team Murph
1 Mile run
100 Pull ups
200 Push ups
300 Air squats
1 Mile …
Strength: Push Press 3×3 @ 80%
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
20 Si…
Strength: Front Squats 3×3 @ 80%
Workout: For Time
25-20-15
Power Cleans RX M (95lb.-11…
Strength: Deadlift 3×2 @ 80% *reset each rep, try to overhand as long as possible*
Workout: 7…
Strength: Mobility!
Workout: 30 Minute AMMAP (As Many Meters As Possible)
Teams of 2
Ro…
Strength: Push Press 3×2 @ 80%
Workout: “Isabel”
For Time
30 Power Snatches RX(135lb./9…
Workout: “Loredo”
6 Rounds For Time
24 Air Squats
24 Push ups
24 Walking Lunges
…
Strength: Front Squats 3×2 @ 80%
Workout: CF OPEN 13.4
7 Minute Ladder
3-6-9-12-15-18-2…
Strength: Deadlift 3×5@ 70% **reset every rep and try to overhand as long as possible**
Worko…
Strength: Mobility
Workout: For Time
Partners of 2
200 Calorie Assault Bike
**Every…
Workout: “Mini Dry Tri”
Teams of 2
1.5 Mile run
2500m row
50-40-30-20-10 Air Squats …
Strength: Push Press 3×5 @70%
Workout: For Time
10-20-30
DB Floor Press (50lb./35lb.)
…
Strength: Front Squats 3×5 @ 70%
Workout: For Time *20 Minute cap*
21-15-9 “Squat cleans” …
Strength: Deadlift 3×4 @ 70%
Workout: 18 Minute CAP!
2 Rounds
5 Power Cleans (95lb./63…
Strength: Tempo Overhead Squats 3×4 *Light* (3 seconds down, 1 up)
Workout: 17 Min AMRAP
…
Strengthcon! 4 Rounds For Quality **20 min cap**
25m Single arm sled pull (Right)
25m Sing…
Strength: Push Press 4×4 @ 70%
Workout: T2B Helen
3 Rounds For Time
400m Run
21 KB S…
Strength: Front Squats 4×4 @ 70%
Workout: For Time
4-8-12-8-4 Power Snatch RX(115lb./73lb….
Strength: Deadlifts 4×3 @ 70% **No bounce, reset every rep**
Workout: For Time
3 Rounds
…
Strength: Mobility!
Workout: 5 Rounds For Time
200m Run
15 DB Strict Press **You pick t…
Workout: Teams of 2
For Time **35 Minute CAP**
2000m Row
20 D-Ball/Slamball over should…
Strength: Push Press 4×3 @ 70%
Workout: 13 Minute Ladder
3-6-9-12-15-18-21…..
Power S…
Strength: Front Squats 4×3 @ 70%
Workout: “Nasty Girls”
3 Rounds For Time
50 Air Squats…
Strength: Find heavy bench press
Workout: For Time
3-6-9-12-15
DB Thrusters (50lb./35l…
Strength: Mobility
Workout: 4 Rounds “Fight Gone Bad style”
1 Minute at each station
Ca…
Workout: “Glen”
For Time **40 Minute CAP**
30 Power Clean + Jerk RX (135lb./93lb.)
1 Mi…
Strength: Find heavy Back Squat for the day!
Workout: For Time
teams of 2
300/250 Calor…
Strength: 10 Minutes to find heavy Strict Press
Workout: 16 Minute AMRAP (As Many Rounds As P…
Strength: Box Squats 4×5
Workout: For Time **28Min. CAP**
Teams of 2
20-40-60-80-100
…
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 Power Snatches RX(135lb./93lb.)
Wo…
Workout: For Time
Teams of 2!
200m Farmers Carry (50lb./35lb.) Buy in,
10-20-30-20-10
…
Strength: 10 Minute EMOM (Every Minute On the Minute)
EVEN:10/8 Calorie Assault Bike
ODD:1…
Strength : “For Quality”
7-5-3-5-7 Bench Press (165lb./115lb.)
14-10-6-10-14 KB Front Rack…
Workout: For time
Teams of 2
800m Run
200 KB Swings
100 Cal. Row/Assault Bike
200…
Workout: 12 Days of Christmas!!
Bar Muscle Up/ Chest To BarPush Jerk (115lb./73lb.)Front Squa…
Strength: 12 Minute EMOM (Every Minute On the Minute)
EVEN: 14/12 Calorie Assault Bike/Row *A…
Strength: Deadlift 10-8-6-4-2
Workout: 2 Rounds For Time
400m Run
40 Situps
30 DB F…
Strength: Bench Press 3×2 @ 95%
Workout: 15 Minute AMRAP
15 Wallballs
15/12 Calorie Row…
Strength: Back Squats 3×2 95%
Workout: For Time
21-15-9 Power Snatch RX M(95lb./115lb./135…
Workout: For Time
Teams of 2!
300/250 Calorie Row
200/150 Calorie Assault Bike
1 Mi…
Strength: 2 Hang “Squat Clean” + 1 Push Jerk x4 working sets
Workout: CF Main Site Workout
…
Strength: Strict Press 10-8-6-4-2
Workout: For Time
42-30-18 Double Unders
21-15-9 Toes…
Workout: For Time!
*35 Minute CAP*
Teams of 2
8000m Row
**You must 1000m at a time…
Strength: Back Squats 3×3 @ 90%
Workout: For Time
30-20-10
DB Lunges (50lb./35lb.)
D…
Strength: 12 Minute EMOM (Every Minute On the Minute)
3-5 Ring Muscle ups or 3-5 MU transitio…
Strength:
1 Power Clean + 2 Front Squat + 1 Push Jerk x3 working sets
Workout: Grace + Ja…
Strength: Split Jerk 3-3-2-2
Workout: For Time
40-30-20-10 Wallballs
40-30-20-10 Double…
Strength: Mobility!
Workout: 5 Rounds For Time
200m Run
30 Strict Sit ups
20 Russian…
Strength: Bench Press 3×2 @ 90%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
Part…
Strength: 10 Minute EMOM (Every Minute On the Minute)
20 Double Unders or 30 Singles
+
…
Strength: Back Squats 3×2 @ 90%
Workout: 7 Minute AMRAP of FRAN
21-15-9
Thrusters (95lb…
WOD: 38 Minute AMRAP (As Many Rounds As Possible)
Teams of 2
1000m Row
100 DB Floor Pre…
Workout: Hero WOD Jenkins
40 Minute AMRAP (As Many Rounds As Possible!)
Teams of 2
50 B…
Strength: 12 Minutes to find heavy Hang Power Clean + Push Jerk for the day
Workout: 5 Rounds…
Strength: Back Squats 3×5 @ 85% + 3 Box Jumps
Workout: 18 Minute AMRAP
Teams of 2!
50 C…
Strength: For Quality **20 Min cap**
21-15-9
Bench Press (185lb./125lb.)
“Squat Cleans”…
Strength: Push Jerk 3-3-3-3
Workout: For Time
600m Run buy in,
4 Rounds of
15 KB Swi…
Strength: Back Squats 4×4 @85% + 3 Seated Box Jumps
Workout: For Time
Teams of 2
8000m …
Strength: 10 Minute EMOM **Every Minute On the Minute**
2 Hang Power Snatch + 1 Overhead Squa…
Strength: 1 Power Clean + 4 Front Squats x3 sets
Workout: “The Chief”
3 Minute AMRAP *…
Strength: Bench Press 4×3 @ 85%
Workout: For Time
50 Wallball Buy in,
21-15-9 Hang Squa…
Workout: For Time
Teams of 2!
50 Calorie Assault Bike
1000m Row
100 Sit ups
100 C…
Strength: Back Squats 4×3 @ 85% + 2 Box Jumps
Workout: 3 Rounds For Time
400m Run
14 Bu…
Strength: 12 Minute EMOM (Every Minute On the Minute)
1 Power Snatch + 2 OHS **Add weight eve…
Workout: Hero WOD “Bradshaw”
10 Rounds
3 Handstand Push up
6 Deadlifts (225lb./155lb.)
…
Workout: CF OPEN 20.5
For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball sho…
Workout: Teams of 2
For Time
600m Run
80 Calorie Assault Bike
4000m Row
Strength: Bench Press 4×2 @ 85%
Workout: For Time
21-15-9
Burpee 6″ target
Power Cle…
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Snatches RX(115lb./83lb.) RX+(1…
Strength: Back Squats 4×2 @ 85%
Workout: Teams of 2
100-80-60-40-20
Calorie Row
Th…
Workout: CF OPEN 20.4
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jum…
Workout: Teams of 2
For Time
150 Double Unders
1500m row
30 Cal. Assault Bike
100…
Strength: Back Squats 3×6 @ 80%
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
40 W…
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 “Squat Cleans” RX(135lb./93lb.) RX+(1…
Strength: Bench Press 3×6 @ 80%
Workout: For Time
Teams of 2
50-40-30-20-10
Alterna…
Workout: CF OPEN 20.3
For time:21 deadlifts, 225 lb./155lb.21 handstand push-ups15 deadlifts,…
Workout: Teams of 2
10,000m or 8,000m Row **You Pick**
**Time Cap 40 Minutes**
Strength: Back Squats 3×5 @ 80%
Workout: For Time
21-15-9-6 Power Snatches RX (75lb./53lb….
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 “Squat Cleans” RX (135lb./93lb.) RX+(…
Workout: 32 Minute AMRAP (As Many Rounds As Possible)
Teams of 2
100 Calorie Row
80 Wal…
Strength: Warm up all movements.
Workout: CF OPEN 20.2
20 Minute AMRAP
4 DB Thrusters R…
Workout: For Time
Teams of 2
600m Run
100 Calorie Row
400m Run
100 Calorie Assaul…
Strength: Back Squats 4×4 @ 80% + 4 Box Jumps (Higher than last week)
Workout: For Time
20…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double unders/ 30 Single under + 2 P…
Strength: Bench Press 4×4 @80% + 6 Strict Toes To Bar
Workout: 5 Rounds For Time
20 Calori…
Strength: Power Snatch or Power Clean + Jerk
Workout: CF OPEN 20.1
10 Rounds For Time
…
Strength: Mobility!
Workout: Teams of 2
For Time
500m Row
200m Run
1000m Row
2…
Strength: Back Squats 4×3 @ 80% + 2 Box Jumps
Workout: For Time
30-20-10 DB Step up (50lb….
Strength: 12 Minute EMOM **Every Minute On the Minute**
2 Power Cleans RX(155lb./103lb.) RX+(…
Strength: Warm up 2 Power Snatch + 1 OHS x3 sets for workout
Workout: For Time
Teams of 2!…
Strength: “For Quality”
10-8-6-4-2 Bench Press (RX Bodyweight)
2 Rope Climbs
20-16-12-…
Strength: 8 Minute EMOM **Every Minute On the Minute**
2-4 Ring Muscle ups
or
3-5 Mu…
Strength: Back Squats 5×2 @80% + 3 Box Jumps
Workout: Teams of 2
For Time
1500m Row
…
Strength: 12 Minute EMOM **Every Minute On the Minute**
1 Power Clean+ 1 Hang Power Clean+1 P…
Workout: Team Murph
For Time:
1 Mile run (Together)
20 Rounds
5 Pull Ups
10 Push …
Strength: Find heavy deadlift for the day
Workout: For Time
40-30-20-10 Wallballs
10 St…
Workout: For Time
Teams of 2
8000m Row
***Every 5 Minutes you and your partner will ru…
Strength: Find 1 rep max Front Squat
Workout: For Time
21-15-9 Power Snatches (75lb./53lb….
Workout: Teams of 2
35 Min. CAP
50-40-30-20-10
Sit ups
Calorie Row
then,
50-40…
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Cleans + 1 Push Jerk **Add weig…
Strength: Split Jerk 3-3-3
Workout: 13 Minute CAP! **How far can you go?**
3 Rounds
5 P…
Strength: Deadlifts 3×2
Workout: For Time!
Teams of 2
3000/2600m Row
80/60 Calorie …
Strength: Tempo Front Squats x2, x2, x2
Workout: For Time!
3-6-9-12-15
Power Clean RX(1…
Workout: 36 Minute AMRAP
Teams of 2!
1600m Row **Must row 400m at a time**
100m Farmers…
Strength: 15 Minutes to find Heavy snatch!
Workout: 15 Minute CAP!
27-21-15-9-6 Thrusters …
Workout: Teams of 2 “EVA”
5 Rounds For Time
800m run
30 KB Swings (53lb./35lb.)
30 P…
Strength: Every 90 seconds for 12 minutes
3 Power Cleans **Increase weight if form is good**
…
Strength: Tempo Front Squats x3, x3, x3 **3 seconds down**
Workout: Wodapalooza Workout 4
…
Strength: 4 Rounds For Quality
3 Pause Bench Press
+
:20 second Paralette L-sit hold
…
Strength: Every 90 seconds for 12 minutes
1 “Squat Snatch” + 1 Overhead squat **Increase weig…
Strength: 1 Hang Power Snatch+ 1 Power Snatch x4 working sets
Workout: For Time
21 Thruste…
Workout: Teams of 2
For Time
400m Run with Medball
80-60-40-20 Wallballs
80-60-40-20…
Strength: Deadlifts x4, x4, x4, x4
Workout: For Time
63-45-27 Russian KB Swings
50 Stri…
Strength: Pause Bench Press x5, x4, x3, x2, x1, x1
Workout: 14 Minute AMRAP (As Many Rounds A…
Workout: “Hotshots 19”
Partners of 2 or SOLO for you crazies
6 Rounds For Time
30 Air …
Strength: Strict Press 4-3-2-1-1-1
Workout: 10 Minute AMRAP
30-20-10 Alternating DB Snatch…
Workout: Teams of 2
For Time!
500m-1000m-1500m-2000m Row
40 Synchro Situps
20 DB St…
Strength: Tempo Front Squats 3×5
Workout: 5 Rounds For Time
10 Deadlifts RX(115lb./83lb.)…
Strength: For Quality
10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb./93lb.) RX+(185lb./135lb.)
…
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Snatches **Increase weight throughout…
Strength: Tempo Back Squats 3×3 **3 seconds down/fast up***
Workout: For Time
Teams of 2
…
Strength: Mobility!
Workout: For Time
3-5-7-9-12 Power Clean RX(135lb./93lb.)
200m Run
…
Strength: For Quality
50 reps on Bench Press RX(165lb./93lb.)
**Score will be how many tim…
Strength: For Quality
20-16-12-8-4 Back Rack Lunges (135lb./93lb.) **From Rack**
2 Rope C…
Strength: 1 High Hang Snatch+1 Hang Snatch+ 1 Snatch x4 working sets. All snatches are “Squats”…
Strength: Push Jerks 3×3
Workout: For Time!
400m Run buy in then,
50 Deadlifts RX(75lb….
Strength: Tempo Back Squats 3×3
Workout: 10 Minutes of “Cindy”
5 Pull ups
10 Push Ups
…
Strength: Mobility/Stretching
Workout: Partners of 2
26 Minute AMRAP
150 Calorie Row
…
Strength: 10 Minutes to warm up Power Cleans for the WOD
Workout: “Holleyman”
30 Rounds Fo…
Strength: 1 Hang “Squat Snatch” + 1 Overhead Squat x4 working sets
Workout: Helen!
3 Round…
Strength: Push Jerks 3×4
Workout: For Time
20-16-12-8-4
DB Step ups (24″/20″) (50lb./35…
Strength: 10 Minutes to warm up Power Cleans
Workout: Teams of 2!
For Time
120-90-60-30…
Strength: Tempo Back Squats 3×4 **3 seconds down, fast up**
Workout: For Time
10-20-30-40-…
Workout : For Time
3 Rounds of
75ft Sled Push
50 Push Ups
25/20 Calorie Row/Dyne/Erg…
Strength: 1 Power Snatch+2 Overhead Squats x4 sets
Workout: CF GAMES EVENT 1 **Kinda**
3 R…
Strength: 1 Power Snatch+2 Overhead Squats x4 sets
Workout: CF GAMES EVENT 1 **Kinda**
3 R…
Strength: Front Squats 3×4
Workout: For Time
10-8-6-4-2 Power Cleans RX(155lb./103lb.) RX+…
Strength: 10 Minute CAP
120 Russian Swings (53lb./35lb.) **Every time you break 15 Air Squats…
Strength: Tempo Back Squats 3×5 **3 seconds down**
Workout: For Time
100-75-50-25 Double U…
Strength: For Quality!
Teams of 2
400m Farmers Carry (Blue KB/red KB) **1 person works at …
Strength: Hang Power Snatch 4×2 **Increase weight if forms there**
Workout: For Time
21-1…
Strength: Find heavy Overhead Squat for the day *15 Minute CAP*
Workout: For Time
50 Pull …
Strength: Power Cleans 4×2 **Must Touch n Go**
Workout: For Time
Teams of 2
4000m Row …
Strength: Back Squats 4×2
Workout: For Time
3-6-9-12-15
Wallballs
KB Swings (53lb./3…
StrengthCON: 3-4 Rounds For Quality **20 min CAP**
10 Floor Presses (Barbell)
2 Seated Wei…
Strength: 3 Hang Power Snatches x4 working sets
Workout: “Nasty Girls” Benchmark WOD
3 Rou…
Strength: Overhead Squats 4×2
Workout: For Time
15-12-9-6-3 Power Snatch RX(115lb./83lb.)
…
Strength: For Quality
10-9-8-7-6-5-4-3-2-1
Bench Press RX(135lb./95lb.) RX+(Bodyweight)
…
Strength: Back Squats 3×4
Workout: For Time
10-20-30 Step ups (24″/20″) **No weights**
…
Strength: 3-4 Rounds For Quality
50m Yoke or D-ball Carry
10 Fatbar Bent Over Rows
50m …
Strength: Find heavy single Clean & Jerk (3-3-2-1-1-1)
Workout: For Time (17 Min CAP)
…
Strength: Overhead Squats 4×3
Workout: Death By…
20 Double Unders
1 Power Clean RX (1…
Strength: Push Press 3×6 (Light-Moderate)
Workout: 12 Minute AMRAP
Teams of 2
30 Synchr…
Strength: Back Squats 3×6
Workout: 15 Minute AMRAP
50 Strict Situps
40 Wallballs
30…
Strength: 4 Rounds For Quality
10 DB Floor Presses (Heavy)
3 Rope Plate Pulls
10 Fatbar…
Strength: 1 “Squat Clean” + 1 Hang Squat Clean+ 1 Split Jerk x4 working sets
Workout: For Tim…
Strength: Hang Power Clean 4×4
Workout: 4 Rounds For Time
25 Wallballs
50 Sit ups
75…
Strength: Back Squats 4×8 65%-75%
Workout: Isabel
For Time
30 Power Snatches RX(135lb….
StrengthCON: 4 Rounds For Quality (20 Minute CAP)
3 Rope Climbs
50m D-ball Carry
6 Benc…
Strength: 2 Squat Cleans + 1 Split Jerk x4 sets
Workout: For Time
21-15-9 Thrusters (95lb….
Strength: Overhead Squats 4×5 (RX+ Snatch Balance into OHS. SB counts as a rep)
Workout: 10 R…
Workout: Teams of 2
For Time!
800m Run
100 Calorie Assault Bike
50 Push ups
50 Pu…
Strength: Wide Stance Box Squats 4×10
Workout: For Time
100-75-50-25 Double Unders
12 A…
Strength: 3-4 Rounds For Quality!
25m Sled Pull
25m Sled Push
25ft Handstand Walk/ 5 Wa…
Strength: 5-4-3-2-1-1 Front Squat + 1 Split Jerk
Workout: For Time
21 Power Cleans (95lb….
Strength: Sumo Deadlift 4×5
Workout: For Time
Teams of 2
50-40-30-20-10 Cal. Row/Bike/E…
Strength: Box Squats 14-12-10-8-6
Workout: 7 Minute Ladder
2-4-6-8-10-12-14….
Power …
Strength: 3 Rounds For Quality
50m Dball Carry or 50m Yoke Carry
25m Sled Push (HEAVY)
…
Strength: 2 Front Squats + 1 Push Jerk + 1 Split Jerk x4 sets
Workout: CF OPEN 14.1
10 Min…
Workout: For Time
Teams of 2
2000m Row
1.5 Mile Run **Together**
2000m Row
Strength: Box Squats x12, x10, x8,x6, x4
Workout: For Time
75 Double Unders
40 Overhead…
Strength: For Quality!
10-9-8-7-6-5-4-3-2-1
Bench Press RX (Bodyweight)
Power Cleans RX…
Strength: 3 Front Squats + 1 Split Jerk x4 sets
Workout: 13 Minute Ladder
2-4-6-8-10-12-1…
Strength: 1 Power Snatch+ 1 Hang Power Snatch x4 sets
Workout: 5 Minute Ladder
1-2-3-4-5-6…
Strength: Deadlift x10, x8, x6, x4, x2
Workout: For Time
25-50-75 Situps
30 Wallballs
…
Strength: Bench Press x10, x8, x6, x4,x2
Workout: For Time
60 Cal. Row/Assault Bike/Erg *…
Strength: Back Squats x10, x8, x6, x4, x2
Workout: 11 Minute AMRAP
9 Toes To Bar
6 DB L…
Strength: 1 Power Clean+1 Hang Power Clean+ 1 Split Jerk **3 Working sets**
Workout: For Time…
Workout: Team LIAM
Teams of 2
800m Run with plate 45lb./35lb
100 Toes To Bar
50 Fron…
Strength: Box Squats 4×5 **Increase weight throughout**
Workout: Team RANDY
Teams of 2
…
Workout: Team Jerry
Teams of 2
1 Mile Run
4000m Row
1 Mile Run
**Run together, sp…
Strength: 2 Hang Power Clean+ 1 Split Jerk **4 working sets**
Workout: For Time
Team DT
…
Workout: For Quality
15 Minutes of Mobility then,
20 Minutes max cals. on row/dyne/erg. Sw…
Strength: Push Press 4×6
Workout: For Time
50-40-30-20-10
Double Unders
Sit ups
…
Strength: Back Rack Lunges 3×10
Workout: For Time
Teams of 2
40-30-20-10 Calorie Row
…
Strength: Overhead Squats 4×5
Workout: For Time
15-12-9-6 Renegade Man-Makers (50lb./35lb)…
Strength: 1 Power Clean + 2 Split Jerk **5 Working sets**
Workout: For Time
100 Wallballs
…
Strength: Find heavy Deadlift
Workout: For Time
30-25-20-15-10-5
KB Russian Swings (70l…
Strength: Mobility
Workout: 18 Minute AMRAP (As Many Rounds As Possible)
21 Wallballs
…
Strength: Find heavy strict press
Workout: For Time
15-12-9-6-3
Hang Power Clean RX (…
Strength: Find Heavy Back Squat for the day!
Workout: For Time
Teams of 2
1 Mile run **…
Strength: Bench Press 3×70%, 3×80%, 3×90%
Workout: For Time
20-16-12-8-4 Power Clean RX( 1…
Strength: 10 Minute EMOM *Every Minute On the Minute*
2 *Squat Snatches*
Workout: NANCY
…
Strength: Deadlift 3x 70%, 3×80%, 3×90%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)…
Strength: Strict Press 3x 70%, 3×80%, 3×90%
Workout: 20 Minute AMRAP (As Many Rounds As Possi…
Strength: Back Squats 3×70%, 3×80%, 3×90%
Workout: For Time
21-15-9 Power Snatches RXm(95l…
Strength: Bench Press 5x 65%, 5x 75%, 5x 85% **add 5-10lb. from last time**
Workout: 30 Minut…
Strength: Deadlifts 5x 65%, 5x 75%, 5x 85% **Add 10lb. from each %**
Workout: For Time
Tea…
Strength: “Squat” Clean 3-3-3-3
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Power Clean RX (…
Strength: Strict Press 5x 65%, 5x 75%, 5+ 85%
Workout: For Time!
1000m Row
50 Back Rack…
Strength: Back Squats
5x 65%, 5x 75%, 5x+85% ***Add 10lb. from 4 weeks ago***
Workout: For…
Strength: Back Rack Lunges 4×8 *Total**
Workout: For Time
15-12-9-6-3
Power Snatch RX( …
Strength: Push Jerks 5×5
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
25-50-75-10…
Workout: 40 Minute CAP!
Teams of 2
1 Mile Run **Together**
100 Sit ups
2 Mile Row **…
Strength: Strict Press 40%x5, 50%x5, 60%x5
Workout: Teams of 2!
13 Minute AMRAP (As Many …
Strength: Back Squats 40%x5, 50%x5, 60%x5 **Deload week**
Workout: For Time
10-8-6-4-2 Dev…
Strength: For Quality
“Volkswagon”
21-15-9
Bench Press RX(Bodyweight)
Strict Pull up…
Strength: Deadlift 5@ 75%, 3@ 85%, 1+ @ 95%
Workout: 3 Rounds For Time
25m Sled Push
50…
Workout: Teams of 2 “GLEN”
For Time
30 Power Clean + Jerk RX(135lb./93lb.)
1 Mile Run *…
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight**
…
Strength: Back Squats 5@75%, 3@85%, 1+@95%
Workout: For Time
20-15-10-5
Hang Squat Clea…
Strength: Strict Press 3×70%, 3×80%, 3x+90%
Workout: 11 Minute AMRAP (As Many Rounds As Possi…
Strength: Deadlifts 3x 70%, 3x 80%, 3+x 90%
Workout: For Time
30-20-10 Thrusters 75lb./53l…
Strength: Power Snatch x3 every 90 seconds for 12 Minutes **Add weight**
Workout: 3 Rounds Fo…
Strength: Bench Press 3×70%, 3×80%, 3+x90%
Workout: 15 Minute AMRAP (As Many Rounds As Possib…
Strength: Back Squats 3x 70%, 3x 80%, 3x+ 90%
Workout: For Time
Teams of 2
30 Power Cle…
Strength: Bench Press 5x 65%, 5x 75%, 5+x 85%
Workout: Helen
3 Rounds For Time
400m Run…
Strength: Deadlift 5@ 65%, 5@ 75%, 5+@ 85% (Perfect form!)
Workout: 12 Minute AMRAP (As Many …
WOD: For Time
Teams of 2
400m Run
100m Walking Lunges
100/80 Cal. Row
400m Run
…
Strength: Strict Press 5@ 65%, 5@ 75%, 5+@ 85%
Workout: For Time
21-15-9-6
Hang P. Cle…
Strength: Back Squats 5@65%, 5@75%, 5+@85% (Max Reps)
Workout: For Time
400m Run
5 Roun…
Strength WOD: For Quality
Every 90 seconds for 12 Minutes perform,
20 Double Unders + 2 S…
Workout: 6 Rounds For Time
20 Wallballs
15 Strict Situps
10 Cal. Row/Assault Bike/Skie…
Strength: “For Quality”
15-12-9-6-3
Bench Press **Increase weight throughout, go for unbro…
Strength: 2 Power Clean + 2 Push Jerks. 5 working sets
WOD: For Time
21-15-9
Deadlifts …
Workout: 40 Minute CAP
Teams of 2
1 Mile run Buy in
20 Rounds
10/8 Cal. Row/Dyne/Er…
CF OPEN 19.5 ***Last OPEN WORKOUT!!!***
Workout: 20 Minute CAP
33-27-21-15-9
Thrusters …
Workout: For Time
4 Rounds
30 Double Unders
10 Hang Power Snatches 75lb./53lb
then,
…
Strength: Split Jerk 2-2-1-1-1
Workout: For Time
4-8-12-16-20
DB Thrusters RX (50lb./35…
Strength: Power Clean 5-5-4-4-3-3-2-2-1-1 **Touch n go till the 1’s**
Workout: 17 Minute AMRA…
Workout: 35 Min AMRAP (As Many Rounds As Possible)
Teams of 2
800m Run **With Band**
10…
Strength: Mobility
Workout: For Time
10-9-8-7-6-5-4-3-2-1 KB Swings
10 Sit Ups
into,…
Strength:
Bench Press 10-8-6-4-2 **Add weight throughout**
+ 30 Plate Twist **After each …
Workout: For Time
Teams of 2
2000m-1500m-1000m-500m Row
40 Calorie Assault Bike
20 D…
Strength: 5 Minute EMOM (Every Minute On the Minute)
1 Power Snatch + 2 Overhead Squats **add…
Strength: 8 Minute EMOM (Every Minute On the Minute)
20 Double Unders +2 Power Cleans **Stay …
Strength: Mobility
Workout: 25 Minute AMRAP (As Many Rounds As Possible)
TEAMS of 2
400…
Strength: Bench Press 4×3
Workout: For Time
21-15-9
Thrusters RX M(95lb.-115lb.-135lb….
Strength: OHS 4×3
Workout: For Time
30-20-10 Alternating DB Snatches (50lb.35lb.)
15-10…
Strength: Front Squats 4×4
Workout: For Time
21-15-9 KB Swings
42-30-18 Sit ups
21…
Strength: Push Press 4×4
Workout: For Time
5 Rounds
5 Power Clean + Jerk RX(135lb./93lb…
Workout: For Time
Teams of 2
3000m Row buy in,
20 Rounds of Cindy
5 Pull Ups RX+(5 C…
Strength: Back Squats 4×4 75%-80%
Workout: For Time
15-12-9-6-3 Power Snatches RX(95lb./63…
WOD: CF OPEN 19.1
15 Minute AMRAP (As Many Rounds As Possible)
19 Wallballs19 Calorie …
Strength: Deadlifts 4×5 70% **Nothing heavy, stay moving*
Workout: For Time
Teams of 2
…
Strength: 7 Min EMOM (Every Minute On the Minute)
1-3 Strict Muscle Up
or
2-5 Muscle U…
Strength: Strict Press 4×5 70%-75%
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
1…
Strength: Front Squats 4×5 70%-75%
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
1…
Strength:
A1: Back Squats 4×5
A2: Broad Jump 4×10
Workout: CF OPEN 13.3
12 Minute A…
Strength:
A1: Push Jerk 4×5
A2: Handstand Hold 4x:30sec
Workout: 20 Minute CAP
Team…
Strength:
A1: Banded Front Rack 2×1 Min
A2: Front Squat Hold 2x :30 seconds
A3: Good Mo…
Strength:
A1:Sled Push 3x30m
A2: Assault Bike 3×20/15 Cal.
Workout: “Nancy”
5 RFT
…
Strength:
A1: Deadlifts 4×5
A2: Pull ups 4×5-10
Workout: For Time
21-15-9
KB Sw…
Strength: 1 Rep max pause Bench **1 second pause**
Workout: For Time
1-2-3 Rope Climbs
…
Strength: Mobility/Double Under clinic
Workout: For Time
75 Double Under buy in,
4 Roun…
Strength: 10 Minute EMOM (Every Minute On the Minute)
Even: 6-12 Strict Pull Ups/Banded Stric…
Strength: Find Heavy Push Jerk 4-3-2-1-1-1
Workout: For Time
3-6-9-12-9-6-3
Power Clean…
Strength: Find Heavy Box Squat 5-4-3-2-1-1-1
Workout: For Time
80 Toes To Bar
**Every t…
Strength: Clean Pull 4×3
Workout: For Time
3 Rounds
10 Thrusters (95lb./63lb.)
10 P…
Strength: Pause Bench Press 2-2-2-2 **2 second Pause**
Workout: For Time
12-9-6-3
Reneg…
Strength: Back Rack Lunges 4×10 (Total reps)
Workout: 8 Minute Ladder
3-6-9-12-15-18-…
…
Strength: Push Jerk 2-2-2-2
Workout: Teams of 2
20 Minute AMRAP
300 Double Unders
2…
Strength: Box Squats 4×2 (Heavy)
Workout: CF OPEN 18.2 and 18.2a
12 Minute CAP
18.2:
…
Strength: Pause Bench Press 3-3-3-3
Workout: CrossFit OPEN 13.4 **OPEN PREP**
7 Minute Lad…
SWOD 1: 7 Minute EMOM (Every Minute On the Minute)
12ft Handstand walk or 2-3 Wallwalks (RX…
Team EVENT WODS
Workout: 3 “Workouts” with a running clock.
1: 400m Sled push (25lb.M/empt…
Strength: Push Jerk 3-3-3-3
Workout: 4 Rounds For Time
400m Run
50m Farmers Carry (70lb…
Strength: Box Squats 3-3-3-3
Workout: For Time
5 Rounds of Cindy
500m Row
4 Rou…
Strength: Front Squats 4-4-4-4
Workout: 3 Rounds For Time
Teams of 2
400m Run **With Ba…
Strength: Pause Bench Press 4-4-4-4
Workout: For Time
15-12-9-6-3
Power Snatch RX(75lb….
Workout: For Time
Teams of 2
2 Rounds of,
25/20 Cal. Assault Bike **Partner 1**
2 R…
Strength:
Push Press 4-4-4-4
+
30 Plate Twist
Workout: 4 Rounds For Time
800m-60…
Strength: Box Squats 4-4-4-4
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
CF OPEN…
Strength: 2 Power Snatches + 1 OHS x4 working sets
Workout: For Time
21-15-9
Thrusters …
Strength: Mobility!
Workout: For Time
Teams of 2
120-100-80-60
Calorie Assault Bike/…
Strength:
Strict Press 5-5-5-5
+
30 Plate Twist
Workout: For Time
12-9-6-3 “Squa…
Strength: “For Quality”
10-9-8-7-6-5-4-3-2-1
Back Squats RX(185lb./133lb.)
Strict Pull …
Strength: Push Jerk 8-6-4-4
Workout: For Time
30-20-10 Hand Release Push Ups
60-40-20 S…
Strength: Back Squats 8-6-4-4
Workout: For Time
Teams of 2!
100 Calorie Assault Bike Bu…
Strength: Every 90 seconds for 15 Minutes
25 Double Unders + 2 Power Snatches **Add weight t…
Strength: “For Quality”
10-9-8-7-6-5-4-3-2-1
Bench Press RX(Bodyweight)
Stick Sit Ups
…
Strength: Sumo Deadlifts 5×4 **Nothing over 90%, stay moving**
Workout: For Time
27-21-15-…
Strength: Overhead Squats 10-8-6-4-2
Workout: For Time
3-6-9-12-15
Power Snatch RX (95l…
Strength: Push Press 6×5 **Add weight throughout sets**
Workout: 21 Minute AMRAP (As Many Rou…
Strength: Teams of 2
100 Back Squats **Add weight throughout**
WOD: Teams of 2
For Time…
Strength: “For Quality”
21-15-9
DB Incline Bench
Banded Dips
Barbell Strict Press
…
Workout: For Time
Teams of 2!
84-60-36 Cal. Row/Assault Bike
50m Sled Push **Medium wei…
Strength: Back Rack Lunges 4×12 **Off rack**
Workout: For Time
40-30-20-10
Russian KB S…
Strength: 1 Clean Pull+ 1 Power Clean x5 working sets.
Workout: For Time
12-9-6-3 Rene…
Strength: Tempo Pause Back Squats 3-3-3-3 **2 sec. down 2 sec pause**
Workout: For Time
21…
Strength: “For Quality”
10-8-6-4-2
Bench Press **Add weight throughout set**
Deadlift *…
Strength: Mobility!
Workout: Teams of 2
For Time
100-80-60-40-20 Cal. Row/Dyne/Erg
6…
Strength: Hang “Squat” Clean 5-4-3-2-1
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
…
Strength: Push Press 5-4-3-2-1
Workout: Mile Helen with a friend
teams of 2
4 Rounds Fo…
Strength: 12 Minute EMOM (Every Minute On the Minute)
0-3 Minute 3 Power Snatches
4-7 Minu…
Strength: 10 Minute for Quality cap
15-12-9-6
Bench Press **Increase weight**
Ring Dips
…
Workout: For Time
600m Run
20 DB Thrusters (50lb./35lb.)
20 Box Jumps
600m Run
20 …
Strength: Box Squats 5-4-3-2-1
Workout: 7 Rounds For Time
30 Double Unders **RX i…
Strength: 10 Minute EMOM
3-5 Ring Muscle Ups
or
3-5 Bar Muscle Up
or
3-5 Muscle Up…
Strength: 12 Minute EMOM
0-3 Minute 1 Clean + Jerk x3
4-7 Minute 1 Clean + Jerk x2
8-11 …
Workout 1: “Goodbye Rowvember”
Teams of 2
20 Minutes to find max meters
…
Strength: Bench Press 12-9-6-3
Workout: For Time
1 Mile run
**Time to put on those PR sh…
Strength: 3 Snatch Grip Deadlifts+ 2 Snatch Grip RDL x4 working sets
Workout: For Time
21-1…
Workout 1: 10 Minute AMRAP
7 Strict Pull Up
14 Slamball Weighted Sit up
21 Double Unders…
Strength: Every 90 seconds for 12 minutes
2 Front Squats (Off Rack)+1 Split Jerk **Add Weight …
Strength: 5 Rounds For Time
“Light DT”
12 Deadlifts RX (115lb./73lb.)
9 Hang Power Clean…
Strength: Bench Press 3-3-3-3
Workout: Teams of 2
25 Minute AMRAP (As Many Rounds As Possib…
Strength: 2 Power Clean + 1 Push Jerk. 4 working sets
WOD: For Time
400m run BUY in,
15-…
Workout: Arild
4 Rounds For Time
16 Deadlifts (165lb./115lb.)
29 Wallballs
43 Double …
Strength: Mobility
Workout: For Time
21-15-9
KB Swings
Cal. Row
then,
21-15-9
…
Workout: “GLEN”
For Time
30 Power Clean And Jerks (135lb./93lb.)
1 Mile Run
10 Rope C…
Strength: 1 High Hang Power Snatch+ 1 Hang Power Snatch tech work. 4 sets
Workout: “Fight Gone…
Strength: Front Squats 3-3-3-3
Workout: “Hero WOD Artie”
20 Minute AMRAP (As Many Rounds As…
Strength: Back Squats 4-4-4-4
Workout: For Time
5-4-3-2-1 Devil Presses (50lb./35lb.)
20…
Strength: MOBILITY!!!
WOD: Teams of 2
For Time:
80/60 Cal. Row/Dyne/Erg
400m Run With…
WOD: “Workout 3 for Fittest Manatee/Sarasota Qualifier”
For Time
50 Wallballs
25 Hang Po…
Strength: “Workout 4 for The Fittest Qualifier”
8 Minute AMRAP
RX Male:
5 Ring Muscle Up…
Strength: Find 1rm Bench Press. **Part B of Manatee/Sarasota online qualifier**
Workout: 6 Rou…
Strength: “For Quality”
10-8-6-4-2 Overhead Squats **add weight throughout**
20-16-12-8-4 R…
Rowvember is here!!!
Workout: Teams of 2
Row half marathon with partner 21,097m *…
Hey guys REMINDER only 6am, 7am, 9am, 12pm classes on Halloween!
Workout: “Trick Or …
Strength: “For Quality”
21-15-9 Bench Press **You Pick Weight**
42-30-18 Plate Twist
21-…
Workout: For Time
1 Mile Run “Scaled 800m Run”
100 Wallballs RX 20lb./14lb.
1 Mile Run “…
Strength: For Time
21-15-9
Strict Pull Ups
DB Push Press (50lb./35lb.)
Work…
Workout: 1
4 Rounds of
3 Minutes to find Cals on row/dyne/erg
1 Minute rest between each…
Strength: 1 Hang “Squat Clean” +2 Front Squats x3 sets
Workout: For Time
50 Double Unders
…
Strength: Split Jerk 3-3-3-3
Workout: For Time
200m Slamball run
21 Slamballs
21 Burp…
Workout: For Time
30-20-10 Pullups (RX+ Chest To Bar)
25m Sled Push
60-40-20 Strict Sit …
Strength: For Quality
Bench Press 10-8-6-4-2
KB Front Rack Lunges 10-8-6-4-2 (Total, increa…
Strength: Back Squats 3-3-3-3
Workout: Teams of 2 ” CF OPEN 14.4 Teams”
2 Rounds For Time
…
Strength: 1 High Hang Snatch+1 Hang Snatch x4 sets **If you cannot squat then power**
Workout:…
Strength: Sumo DL 3-3-3-3
Workout: Teams of 2
For Time
1000m-800m-600m-400m-200m Row
…
Strength: OHS 3-3-3-3
Workout: For Time
42-30-18 Wallballs
21-15-9 Burpees 6″ Target
…
WOD 1: Max Calories!
6 Minutes max cals on Rower
3 Minute rest,
6 Minute max cals on Ass…
Strength: Front Squats 3-3-3-3
Workout: 11 Minute AMRAP (As Many Rounds As Possible
25 Push…
Strength: Teams of 2
10 Minutes to find heavy Power Snatch or Snatch **Score is total weight f…
WOD 1: 8 Minutes AMRAP (As Many Reps As Possible)
Teams of 2
Burpees at 6″ Target **Split u…
Strength: Teams of 2
10 Minute CAP
50 Bar Muscle Ups
or
80 Chest To Bar Pull ups
&…
Strength: 12 minutes to find max bench, score is total weight with your partner.
Workout: For …
Strength: Team Series Event 7
10 Minutes to find a Heavy
Deadlift+Hang Clean+ Hang Clean+Je…
Strength: Front Squats x6, x4, x2 for 2 sets.
Workout: 2018 Team Series Event 8 **Teams of 2 c…
Strength: Deadlift x6, x4,x2 for 2 sets
Workout: 15 Minute CAP
50-40-30-20-10 *RX* Sit ups …
If you’re dreading this workout, its just for you…
Strength: Bench Press x6, x4, x2, for 2 s…
Strength: 9 Minute EMOM (Every Minute On the Minute)
3 Power Snatches (Add weight throughout E…
Strength: Back Squats 4×3 75%-80%
Workout: 28 Minute AMRAP (As Many Rounds As Possible)
21 …
Strength: Find heavy x2 Power Clean
Workout: For Time
21-15-9
DB Thrusters (50lb./35lb.)…
Strength: Mobility and Handstand walking tech. work
Workout: 12 Minute CAP.
42-30-18-12 Rus…
Strength: Back Squats 4×4 + 30 Plate Twist
Workout: For Time
“Sprint Chipper”
600m Run B…
Strength: “For Quality”
10-8-6-4-2 Strict Press **Add weight throughout**
2-4-6-8-10 Strict…
Strength: Every 90 seconds for 15 Minutes
1 ” Squat Clean” +2 Front Squats **Increase weight t…
Strength: “Squat” Snatch tech. work 4×2
Workout: 10 Minute AMRAP (As Many Rounds As …
Strength: Deadlift 4×4 70%-75%
Workout: For Time
15-10-5 Shoulder To Overhead RX(…
Strength: Bench Press 4×4
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
21 Cal. Row…
Strength: Overhead Squat 10-8-6-4-2
Workout: For Time
3 Rounds
25 Wallballs
10 Power …
Workout: 30 Minute CAP
Teams of 2
2000m Row
300 Double Unders
2 Mile Run ***one partn…
Strength: “For Quality”
10-9-8-7-6-5-4-3-2-1 **Increase weight throughout reps**
Box Squats…
Strength: Power Snatch technique 3×2
Workout: For Time
3-2-1 Rope Climbs
25m Sled Push *…
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
50 Double Unders
40 Wallballs
30 C…
Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Power Clean + 1 Push Jerk x3 **Add wei…
Strength: Tempo Bench Press 4×5 **3×11**
Workout: 12 Minute AMRAP
1-2-3-4-5 Bar Muscle Ups
…
Strength: Snatch Grip Deadlift 3×5 **70%-80% of Snatch PR**
WOD: 12 Minute AMRAP (As Many Roun…
Workout: For Time
400m Run
10-8-6-4-2 Renegade Man-Makers (50lb./35lb.)
20-16-12-8-4 DB …
Strength: Push Press 4×5
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
Team JACKIE
…
Strength: Tempo Back Squats 4×5 **3 second down**
Workout: For Time
10-9-8-7-6-5-4-3-2-1
…
Strength: Overhead Squat 5-4-3-2-1
Workout: For Time
40 Wallball Buy in
5 Rounds of
3…
Deload day, work out the soreness from RALPH!
Strength: Mobility
Workout: Accumulate total …
Workout: “Ralph”
4 Rounds For Time
8 Deadlifts RX(250lb./175lb)
16 Burpees
3 Rope Cli…
Strength: Split Jerk 4×2
Workout: For Time
50-40-30-20-10 Double Unders
25-20-…
Strength: 8 Minute EMOM (Every Minute On the Minute)
10 Air Squats + 2 Power Cleans **Increase…
Strength: “Squat” Snatch 5-4-3-2-1
Workout: For Time
12-9-6 Power Snatch RX M ( 95lb./115lb…
WOD: Accumulate max cals
Partner of 2
10 Minutes max cals on Rower
2 Minute rest,
10 …
Strength: For Quality
5-4-3-2-1 Bench Press
40 Plate Twist
10-8-6-4-2 Strict Ring Dips
…
Strength: For Time
10-9-8-7-6-5-4-3-2-1 Strict Pull Up
20 Double Unders/ 30 Singles
&nbs…
Strength: Thrusters 5-4-3-2-1 **From Rack**
Workout: 8 Rounds For Time
4 Power Cleans RX(15…
WOD: For Time
800m Run
40 Weighted Sit Ups
30 Thrusters (75lb./53lb)
20 Burpees
60…
Strength: Clean Pull 5×3
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
30 Double Un…
Strength: Bench Press x6, x4, x2
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Power Snatch RX(…
Workout: HERO WOD “Jerry” with a partner..
1 Mile Run
4000m Row
1 Mile Run
…
Strength: 8 Minute EMOM (Every Minute On The Minute)
2 ” Squat Cleans” **Increase weight throu…
Strength: Hang Snatch 4×2
Workout: For Time
21-15-9 Toes To Bar
42-30-18 Wallb…
Strength: 7 Minute EMOM
10ft Handstand Walk **RX+** 20ft Handstand Walk
or
2 Wallwalks+ …
Workout: For Time
Teams of 2
2000m Row buy in
10 Rounds of **1 Partner at a time here**
…
Strength: Push Press x8, x6, x4
Workout: CF OPEN 14.1
10 Minute AMRAP (As Many Rounds As Po…
Strength: “Squat” Clean 3-3-3-3
Workout: Half MURPH
800m Run buy in,
5 Rounds
10 Pull…
Strength: Box Squats 5-5-5-5
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
21-15-9 …
Hey guys Reminder, if you have an unlimited membership you can always check out Cycle Bar for FR…
Strength: Warm up Power Clean+ Jerk for the WOD.
Workout: For Time
12-9-6-3 Power Cleans RX…
Strength: 9 Minute AMRAP (As Many Rounds As Possible)
2-4-6-8-10
DB Lunges (50lb./35lb) **T…
Strength: Front Squats x10, x8, x6
Workout: For Time
Teams of 2
1500m Row buy …
Strength: Push Jerks 2-2-2-2
Workout: 3 Rounds For Time
30 Deficit Push Ups (55lb./35lb Pla…
Strength: Mobility/Lacrosse Ball smash
Workout: 35 Minute AMCAP (As Many Calories As Possible)…
Strength: Power Snatch 3-3-3-3
Workout: For Time
21-15-9 Deadlifts 185lb./135lb.
50 Doub…
Strength:
A1: Bench Press x6, x4, x2
A2: Ring Dips x12, x8, x4
Workout: For Ti…
Strength: Back Squats x6, x4, x2
Workout: For Time
30 Power Cleans RX (135lb./95lb.)
30 …
WOD: 3 Rounds For Time
1 Mile run/800m
15 Bench Press RX(135lb./93lb.) RX+ (Bodyweight)
Strength: Deadlift x8, x6, x4
Workout: 13 Minute AMRAP (As Many Rounds As Possible)
…
Strength: Strict Press x8, x6, x4
Workout: For Time
Teams of 2
1000m-800m-600m-400m-200m…
Strength: Back Squats x8, x6, x4
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
4 DB…
Strength: Find heavy split jerk for the day.
Workout: 12 Minute AMRAP (As Many Round…
Strength: Mobility
Workout: For Time **Cap will be end of class**
Teams of 2
10,000m Row…
Strength: Strict Press x10, x8, x6
Workout: For Time
20-15-10-5 Hang Power Clean RX (95lb./…
Strength: Back Squats x10, x8, x6
Workout: For Time
27-21-15-9
Thrusters (75lb./53lb.)
…
Strength: Mobility
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
25m Sled Push
2…
Strength: Power Clean 5-4-3-2-1
Workout: For Time
Teams of 2
2000m Row/1500m Row Buy in
…
Strength: Push Jerk 3-3-3-3
Workout: For Time
21-18-15-12-9 KB Swings
30 Double Unders
…
Strength: Tempo Back Squats 3-3-3-3
Workout: For Time
10-8-6-4-2 Power Snatches RX(135lb./9…
Strength: For Quality
10-8-6-4-2
Bench Press (Increase weight throughout)
Strict Pull Up…
Strength: Sumo Deadlift 4-4-4-4 **No bouncing, must reset every rep**
Workout: For Time
50-…
Strength: 2 Power Clean+ 1 Push Jerks x4 sets
Workout: NANCY
5 Rounds For Time
400m Run
…
Strength: 10 Minute EMOM (Every Minute On the Minute)
Even: 3 Power Snatches **Increase weight…
Strength: Tempo Back Squats 4-4-2-2 **3 second down**
Workout: For Time
21 Thrusters 95lb./…
Strength: Box Squats 2-2-2-2
Workout: For Time
10-8-6-4-2
Power Cleans RX(95/65, 115/75…
Strength: Mobility
Workout: 21 Minutes to AMCAP (As Many Calories As Possible)
Every 3 minu…
Strength: Overhead Squats 2-2-2
Workout: “Karabel”
10 Rounds For Time/
3 Power…
Strength: “Volkswagen”
“For quality pump not for speed”
21-15-9
Bench Press 135lb./95lb….
Strength: 1 Hang Clean+ 1 Front Squat+ 1 Push Jerk x4 sets
Workout: Teams of 2
15 Minute AM…
Strength: Power Clean 3-3-3-3
Workout: For Time
2-4-6-8-10
DB Lunges
DB Snatches (Alt…
Strength: Overhead Squat off rack 3-3-3-3
Workout: 10 Minute AMRAP (As Many Rounds As Possible…
Strength: Tempo Deadlifts 3-3-3-3 **3 second eccentric**
Workout: “DRAKE”
4 Rounds For Time…
Strength: Push Jerk 3-3-3-3
Workout: 3 Rounds For Time
45 Double Unders/90 Single…
Strength: x3 Back Squat + 3 Box Jumps x4 sets.
Workout: For Time
12-9-6 Hang “Squat” Clean …
Strength: Split Jerk 3×2 (off the rack)
Workout: 5 Min AMRAP (As Many Rounds As Possible)
F…
Strength: 1 Power Clean every 30 seconds for 8 Minutes. **Add weight throughout EMOM**
…
Strength: Front Squats 3×3
Workout: “Regional Event 4”
2 Rounds
10 Power Snatc…
Strength: Mobility and Rolling out the Murph soreness.
Workout: For Time
Teams of…
Strength: 2 Power Snatches x4 working sets. Reset for each, no Touch N Go.
Workout: For Time
…
Hey guys today was pretty brutal so well just roll out and do some mobility to work that soreness…
Workout: Regional Event 2
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift *Regionals (295lb./220lb…
Rain rain go away!
Workout: For Time
Regional Event 1 (Well half of it…)
150…
Strength: Find heavy x3 Back Squat for the day.
Workout: 10 Min AMRAP (As Many Round…
Strength: Pause Bench Press 2×5, 2×3
Workout: For Time
Teams of 2
30-20-10
Power Snat…
Strength: Push Press 2×5, 2×3
Workout: 3 Rounds For Time
400m Run
21 KB Swings…
Strength: Fat Bar Deadlift 2×5, 2×3 (no flip grip)
Workout: For Time
12-9-6 Power Cleans RX…
Rain Rain go away!!!
WOD 1: 9 Min Ladder
1-2-3-4-5-6-7-8-9-10…
Strict Pull Up
Defic…
Strength: 1 Hang Clean+ 1 Split Jerk x4 working sets
Workout: Teams of 2
15 Minut…
Strength: 1 Snatch+ 1 Overhead Squat x4 sets
Workout: For Time
400m Run
50m Farmers Carr…
WOD 1: 15Minutes to find max cals. **Must switch to different machine every 3 minutes**
3 Minu…
Workout: 2 Rounds For Time
Teams of 2
200m Run
50m Sled Push
200m Run
20 Power Cle…
Strength: 15 Minutes to Find heavy x3 Back Squat for the day.
Workout: 14Minute AMR…
Strength: 2 Cleans+ 1 Split Jerk x 5 sets.
Workout: 10 Minute AMRAP (As Many Rounds …
Hey guys reminder were not having class tomorrow at 6:30pm for Doggies For Duchenne, if you’d lik…
Strength: 5 Bench Press+ 15 Banded Tricep Ext+ 30 Plate Twist x4 working sets.
Worko…
Strength: Dougs Warm up
Workout: For Time
9-7-5 Burpee Muscle Ups or 9-7-5 Burpe…
Strength: Split Jerk 4×2
Workout: DT
5 Rounds
12 Deadlifts RX (155lb./105lb.)
9 Hang …
Strength: 5 Back Squats + 3 Box Jumps. x4 sets
Workout: Mainsite WOD
25 Min AMRAP…
Strength: foam roll Friday
WOD: 15 Minute AMRAP
Partners of 2
50m Sled Push
…
Strength:
1 Hang Power Clean+ 1 Power Clean. x4 sets, not for maxing…
Workout:…
Strength: 12 Minutes to find heavy strict press for the day
Workout: For Time
800m Run buy …
Strength: 1 Hang P. Snatch+ 1 Power Snatch. x5 sets
Workout: For Time
2-4-6-8 Bar Muscle Up…
Strength: 12 Minutes to find heavy clean for the day
Workout: Fight Gone Bad
3 Ro…
Strength:
Strict Pull ups 2×4, 2×2 (Weighted or Bands)
HandStand Walking 4x20ft. or 4×4 W…
Strength: Strict Press 2×4, 2×2
Workout: 20 Minute AMRAP
Teams of 2
100 Cal. Row/Dyne/Er…
Strength: Deadlift 2×4, 2×2
Workout: 13 Minute AMRAP
5 Man-Makers
10 DB Lunges
15 Sit…
Strength: Front Squats 2×4, 2×2
Workout: Jackie
1000m Row
50 Thrusters (Bar)
30 Pull …
Strength: “Squat” Snatch 4×2
Workout: Grace
30 Power Clean And Jerk (135lb./95lb….
Workout: For Time
1 Mile Run
1000m Row
1 Mile Run
“scaling”
800m Run
1000m Row
…
Strength: Strict Press 2×5, 2×3
Workout: For Time
Teams of 2
50-40-30-20-10
Slamballs…
Strength: Deadlift 2×5, 2×3
Workout: For Time
9-7-5-3 Dball To Shoulder
25m Sled Push
…
Strength: Thrusters (from squat rack) 2×5, 2×3
Workout: For Time
30-25-20-15
Wallballs
…
Strength: 8Min EMOM
5 Bench Press
40 Double Unders
Workout: For Time
400m…
Strength: Box Squats 4×4 (Light)
Workout: 10Minute AMRAP
40 Hollow Rock…
Workout: For Time
Teams of 2
20-40-60-80-100 Calorie Row/Dyne/erg
30 DB Thrusters (50lb….
Strength: Split Jerk 4×2
Workout: For Time
800m Run
50 Sit Ups
30 KB Swings
600m R…
Strength: 7 Minute EMOM (Every Minute On the Minute)
3 “Squat” Cleans ( Add weight Throughout …
Strength: Power Snatch 4×2
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
4 Power Sn…
Strength: 12Minute EMOM
4 Pause Bench Press
3 Ring Muscle up+ 3 Dips
10 Cal. Assault B…
Workout: “Lumberjack 20”
20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (70lb./53lb.)
R…
Strength: Strict Press 10-8-6-4-2
Workout: 3 Rounds For Time
25m Farmers Carry
25m KB Fr…
Strength: 12 Minute Cap.
10-9-8-7-6-5-4-3-2-1 Back Squat 155lb./105lb.
20 Double Unders/30 …
Last workout for the 2018 CF OPEN, lets crush it and get some drinks after the workout!
CF OPE…
Hey guys REMINDER at 10:45am-11:45am, we will be going to Yoga Shack for a class. If you can make…
WOD 1: **Not for time just moving steady 15min cap**
10-8-6-4-2 Bench Press (Add weight throug…
Workout: For Time
Teams of 2
1 Mile Run
200/150 Calorie Assault Bike
3000m Row
Strength: 7 Minute EMOM (Every Minute On the Minute)
7 Thrusters (95lb./65lb)
7 Pull Ups (…
CF OPEN 18.4
For time: RX
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb….
Workout 1: For Time
15-12-9 Slamballs
30-24-18 Cal. Row/Dyne/Erg
15-12-9 Toes To Bar
…
Strength: 7 Minute EMOM (Every Minute On the Minute)
3 Front Squats (Increase weight through t…
Strength: 10 Minutes to find a heavy Push Press.
Workout: For Time
21-15-9
Power Snatche…
Strength: 7 Minute EMOM (Every Minute On the Minute)
15 Wallballs+5 Deadlifts RX(185lb./135lb….
Strength: Mobility
Workout: Teams of 2
25 Minutes to find max. cals on Row/Dyne/Erg
**Ev…
Strength: Bench Press 2×4, 2×2
Workout: For Time
3 Rounds
4 Bar Muscle Ups
8 D-Ball T…
Strength: Back Squats 2×5@ 70%, 2×3@80%, 1×1 90%
Workout: For Time
40-30-20-10 Wallballs
…
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 1 Snatch (Add weight …
CF OPEN 18.2 seems like a fun one, best of both worlds… Got a lil burner to complete then get r…
Hey guys we’ll be watching the 18.2 Announcement at 8:00pm, feel free to stick around at the gym …
Strength: Bench Press 2×5, 2×3
Workout: For Time
10-8-6-4-2
Power Clean (135lb./95lb.)
…
Strength: Back Squats 4×2
Workout: Teams of 2
20 Minute AMRAP
50 Cal. Row/Dyne…
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Snatches **Add weight throughout the E…
Let the fun begin!!!
WOD: CF OPEN 18.1
20 Minute AMRAP (As Many Rounds As Possibl…
Hey guys reminder the CF OPEN workouts will be announced tomorrow at 8:00pm, if you’d like to sti…
Strength: Push Press 4×3
Workout: For Time
5 Rounds
10 Toes To Bar
15 Russi…
Strength: Back Squats 4×3
Workout: 9Minute AMRAP (As Many Rounds As Possible)
21 Double Und…
Strength: 1 Hang Snatch+2 Snatch. 4 working sets
Workout: Partners of 2
For Time
1500m r…
Hey guys reminder we will not have class this Saturday, for the 5k event happening. See you all a…
Strength: Back Squats 4×3 + 3 Box Jumps
Workout: Teams of 2
13 Minute AMRAP ( As …
Strength: Push Press 4×3
Workout: 7Min AMRAP (As Many Rounds As Possible)
21-15-9
WallBa…
Strength: Back Rack Lunges 4×10 (Total)
Workout: 16 Minute AMRAP
1200m Run Buy in…
Strength: 1 High Hang Snatch+1 Hang Snatch+Snatch. 4 sets
Workout: The Chief
5 Rounds
3M…
Strength:
DB Incline Bench 3×8
DB Bent Rows 3×8
Workout: 3 Rounds For Time
…
Strength: Back Squats 4×4
WOD: 3 Rounds For Time
100m Farmers Carry
30 Cal. Ro…
Strength: Push Press 4×4
WOD: 4 Rounds For Time
21 Wallballs
15 KB Swings
9 Box Jumps…
Workout 1: 3 rounds
1 Minute Max Strict Pull Ups
1 Minute Max Push Ups
1 Minute Max Stri…
SWOD: 10 Mins to find max Clean And Jerk (Split Or Push)
WOD: CF OPEN 15.1
9 Min AMRAP (As …
Strength: Power Snatch 4×2
Workout: For Time
15-12-9
Back Squats **From Rack** RX(135lb…
Workout: For Time
Teams of 2
200/150 Calorie Buy in,
5 Rounds of
60 Situps
40 Air …
Strength: Push Press 4×4
Metcon: 4RFT (RX+ 5 RFT)
21 Deficit Push Ups (55/35 plat…
Strength: Sumo Deadlifts 4×4
Workout: For Time
75-50-25
Calorie Row
Double Unders
…
Strength: 1 Clean+ 2 Split Jerk x4 sets
WOD: (As Many Rounds As Possible)
7Min AMRAP
7 T…
Strength: Weighted Pull ups x8-x6-x4-x2 **Strict or Bands**
Workout : For Time
Partners of …
Strength: Close Grip Bench Press x8, x6, x4, x2
WOD: “18.Zero”
For Time
21-15-…
SWOD: Back Squats
1 Tempo@(3×11)+ 4.
4 Working sets
WOD: For Time
1.5 Mile …
SWOD: 8Min EMOM (Every Minute On the Minute)
8/6 Cal. Dyne
5 Sumo Deadlift **Pick a weight*…
SWOD: 1 “Squat” Clean+3 Push Jerks. 4 working sets
WOD: For Time
12-9-6-3 “Squat”…
Strength: 1 Hang Power Snatch+1 Power Snatch x4 sets.
WOD: For Time
15-10-5 Power Clean (13…
SWOD: 9Min EMOM (Every Minute On the Minute)
5 Pause Bench press
15 Banded Tricep Ext.
…
SWOD: Tempo Box Squats 3×4 Tempo 3111
WOD: 3RFT
12-9-6 DBall over Shoulder (Heavy)
25m S…
SWOD: 9Min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats
**Score will be completed full r…
SWOD: 1 P.Clean + 4 Push Jerks. 4 working sets.
WOD: For Time
50 Double Unders
30-20-10 …
SWOD: 3 Position Power Snatch (High Hang+Hang+Floor). 3 Working sets
WOD: For Time
12-9-6 P…
SWOD: 4 sets of 8 DB RDL’s+ 8 DB Bent Rows. (Stay light and move)
WOD: 3RFT
50m Farmers Car…
SWOD: Back Squats
3 Tempo+2 regular speed. 4 sets. Tempo at 3×11.
WOD: For Time
21-18-15…
SWOD: 12min EMOM
5-8 Strict Pull ups (RX+ Strict Chest To Bar)
15/12 Cal. Assault Bike
…
SWOD: 1 Power Clean+ 5 Push Jerks. 4 sets
WOD: Teams of 2
12Min AMRAP
60 Double Unders
…
SWOD: 15 minutes to establish max Back Squat.
WOD: For Time
2oom Run
10-8-6-4-2 Renegade…
WOD 1: 12 minutes to find max calories on Dyne/Erg/Row with a partner.
WOD 2: 15Min AMRAP
5…
https://www.youtube.com/watch?v=b3QUCK51B7c
SWOD: Tempo Bench Press 5, 5, 4, 4. 3×11…
Hey guys! Now that the hectic holidays are over, and the amazing food is behind us …
SWOD:
A1. Deadlift 5-4-3-2-1
A2. 5×12 Medball Curls
WOD: For Time
45 Thrust…
SWOD: Find max Strict Press
WOD: 5RFT
200m Slamball Run
7 Toes To Bar
9 Slamballs
…
SWOD: 6 sets of, 1 Front Squat+ 2 Back Squats.
WOD: For Time
60-40-20 Cal. Row/Dyne/Erg
…
SWOD: 12Min EMOM
Bench Press 4,4,2,2
15/12 Cal. Row/Dyne/Erg
10 Slamballs
WOD: For …
SWOD: 6Min. EMOM of Power Cleans
6 reps the first min.
5 reps the second min.
4 reps the…
SWOD: Back Squats 2×4, 2×2
WOD: 12Min AMRAP
5 Pull Ups
10 Push Ups
15 Wallballs
20…
SWOD: 12Min EMOM
Bench Press 6-6-4-4
Banded Tricep ext. x20 or Dips x12
15/12 Cal. Row…
SWOD: Sumo Deadlift 2×6, 2×4
WOD: For Time
“DB Fran”
21-15-9
DB Thrusters
Pullups
WOD: Teams of 2
100-75-50-25 Cal. row/dyne/erg
100m Sled Push **Heavy**
100-75-50-25 Wei…
SWOD: Push Jerks 2×6, 2×4
WOD: 10Min Ladder
4-8-12-16-20-24…
Toes To Bar
DB Snatch …
SWOD: 2×8 Bench Press, 2×5 Pause Bench
WOD: For Time
9-7-5 Dball to Shoulder
3 Rope Clim…
SWOD: Sumo Deadlift 2×8, 2×5
WOD: 3RFT
50 Strict Sit Ups **Anchor feet on DB**
20 Singl…
SWOD: 12min EMOM
1-4 Min. 3 “Cleans” per minute
5-8Min 2 “Cleans”
9-12Min 1 “Clean”
*…
SWOD: Push Jerks 2×8, 2×5
WOD: Teams of 2
4Min AMRAP
40 Power Snatch 75/55
40 Cal. Ro…
SWOD: Back Squats 2×8, 2×5
WOD: For Time
10-20-30-40-50 Double Unders
5-10-15-20-25 Toes…
SWOD: 10 Minutes to Find heavy snatch or power snatch for the day.
WOD: For Time.
Teams of …
SWOD: Find Push Press Max
WOD: For Time
50-40-30-20-10
Double Unders
Situps
1 Rope…
SWOD: Find max Front Squat
WOD: 7RFT
7 DB Deadlifts 50/35
9 Toes To Bar
12 Wallballs
…
SWOD:
Bench Press x10, x8, x6, x4
Banded Tricep ext. 4×12-15
KB oblique 4×20 (10 each si…
SWOD: Tempo Deadlifts 1×3, 2×2 @ 3111
WOD: For Time
50-40-30-20-10
Weighted Sit Ups
1…
SWOD: 12Min EMOM
8-10 KB Front Rack Reverse Lunge *Tempo 2110*
6-10 Strict Ring Dips
4…
SWOD:
Push Press 3×3
Tempo DB Bent rows 3×8 21×1
WOD: Teams of 2
30-20-10 Hang Powe…
SWOD: Tempo Front Squats 1×3, 3×2
WOD: 12Min AMRAP
5 Power Snatches 135lb./95lb.
10 Toes…
SWOD:
6min EMOM:
Partners of 2
1 Clean And Jerk **You and your partner only get 1 attemp…
SWOD: Tempo Deadlift
WOD: 12Min AMRAP
40-30-20-10
Push Ups
Sit Ups
KB Swings
10…
SWOD: Power Cleans 3×2
WOD: For Time
Teams of 2
40 Power Cleans 115/75 **RX+ 135/95**
…
SWOD: Push Press 3×4
WOD: CF OPEN 14.1
10Min AMRAP
30 Double Unders
15 Powe…
SWOD: Tempo Front Squats 3×3 3×11
WOD: Jackie
1000m Row
50 Thrusters (45lb./35lb.0
30…
SWOD: Tempo Deadlifts 3×3 3111
WOD: For Time
30-20-10
KB Swings
Pull ups
Front Squ…
SWOD: 12Min EMOM
8-10 Ring Dips **RX+ Muscle up into dips**
15/12 Cal. Row/Dyne/Erg
45…
Hey guys reminder we will not be having evening classes due to Halloween, come on in the morning …
SWOD: Tempo Front Squats 3×4 3×11
WOD: 12MIN AMRAP
15 Wallballs
10 Toes To Bar
5 Powe…
SWOD: Weekend pump circuit
Tempo Bench Press 3×4
Tricep ext. 3×15-20
Hammer curls 3×8-…
SWOD: Tempo DL 3×4 (Light %)
WOD: Teams of 2
3 Rounds of,
3Min max cals. on row/dyne/erg…
SWOD: 12Min EMOM
3-5 Muscle ups/ 3-5 Muscle up Progressions
12 KB Front Rack Lunges
8 …
SWOD: 1 Hang Pull+ 1 Hang Power Snatch+ 1 Snatch Pull+ 1 Power Snatch. 4 working sets.
WOD: Te…
SWOD:
4 Sets
1 P. Clean+ 1 Thruster+ 1 Front Squat
WOD: For Time
30 Power Clean and J…
SWOD:
Tempo DB Bench 3×6-8
Banded Tricep EXT. 3×15-20
Tempo DB Rows 3×6-8
…
SWOD: Tons of Mobility.
WOD: For Time
15-12-9-6-3
Thrusters 75lb./55lb.
800m-600m-400…
SWOD: 9Min EMOM
15/12 Cal. Bike/Dyne/Row
10 Box Jumps
5/3 WallWalks
WOD: …
SWOD: 1 Hang High Pull+ 1 Hang Power Snatch+ 1 Power Snatch. 4 sets
WOD: 4RFT
15 …
SWOD: 3 Thrusters+ 2 Front Squats. 4 working sets.
WOD: 11Min AMRAP
10 P.Clean+ Jerk
15 …
SWOD: ” Functional Globo Circuit”
3×5 Pause Bench Press
3×4-6 Tempo ring pull ups/ Ring R…
SWOD: Deadlifts 3×2
WOD: For Time
30-20-10
Russian Swings
30 Double Unders
into,
…
WOD 1: Teams of 2
Accumulate 200/150 Cals on row/dyne/erg
3Min rest,
Then Individually.
…
SWOD: 1 Hang Snatch+OHS. 4 working sets.
WOD: For Time.
15-12-9
Power Clean & Jerk R…
SWOD: Thruster 1×8, 1×6, 1×4, 1×2
WOD: Teams of 2
7Min AMRAP
20 Cal. row/dyne/…
SWOD: Not For Time.
10-8-6-4-2
Bench Press
Bent Rows
Seated DB Press
Hammer Curl
…
SWOD: Deadlift 4×3
WOD: Partners of 2
18Min to get max CALORIES on the row/dyne/erg.
**E…
SWOD: 3 Position Snatch (High Hang+Hang+Floor)
WOD: 12Min AMRAP
5 Man-Makers
10 DB Lunge…
SWOD: 1 Power Clean+ 2 Push Press. 4 working sets
WOD: Fight Gone Bad
3 Rounds of,
1Min….
SWOD: Find heavy Back Squat for the day.
WOD: “Mile Helen”
4RFT
400m Run
21 KB Swings…
SWOD: 12Min EMOM
18/15 Cal. Row
8-10 Strict HSPU
12 DB Front Rack Lunges
WOD: For T…
SWOD: 1 Power Clean+ 3 Push Press. 3 sets 70%-75%
WOD: For Time
12-9-6-3
Power Clean RX …
SWOD: Back Squats 4×2 85%-90%
WOD: Teams of 2
15Min AMRAP
50 Cal. Row/Dyne/Erg
50 Wal…
WOD: Teams of 2
For Time
50-40-30-20-10
Calorie Row/Dyne/Erg
Double Unders
1min re…
SWOD: Deadlifts 4×3 75%
WOD: 3RFT
400m Run
30-20-10
Toes To Bar
Front Rack Lunges …
SWOD: 2 Hang Power Snatch+ 2 Thrusters. 3 working sets **progressively add weight**
WOD: WZA q…
SWOD: 12Min EMOM
5 Bench Press
10 Cal. Row/Dyne/Erg
15-20 Stick Sit Ups
W…
Hey guys looking forward to another great week, i will pepper in a few of the “Wodapalooza Qualif…
SWOD: 9Min EMOM
3 “Squat Cleans”
5 Box Jumps
7 Bench Press
**increase weight and he…
SWOD:
RDL’s 3×6
Tempo Bulgarian Split Squats 3×4
WOD: For Time
50-40-30-20-10
Si…
SWOD: 1 High Hang Snatch+ 1 Hang Snatch. 4 working sets
WOD: Teams of 2
For Time
50 Pull…
Hey guys reminder we will not have class till 9am tomorrow, usual classes at night and open gym. …
Hey guys reminder we will not have classes Friday and Saturday. We will see where the storms at S…
Hey guys as you Irma is heading right to Florida, we may close up the gym Friday and Saturday to …
SWOD: 9Min EMOM
Back Squat x6
5 Box Jumps
12/10 Calorie row/dyne/erg
WOD: For Time
…
Hey guys we will only have 1 class tomorrow at 9am for Labor Day. We will have scaling options fo…
SWOD: OHS 3×4
WOD: Death By
OHS 95lb./65lb.
Toes To Bar
**first min. you will do 1 OH…
Hey guys REMINDER no Saturday class this week, and only 1 class the following Monday for Labor Da…
WOD: For Time
1 Mile Run
into
4Rounds
5/3 Muscle Ups
6 Dball to Shoulder/Slamballs…
SWOD: 3 Position Power Snatch **1High Hang+1Hang+ 1Power Snatch** 4 working sets
WOD:
Teams…
SWOD: Back Squats 3×8
WOD: 11Min AMRAP
7 Power Clean and Jerk 135lb./95lb.
then,
2 ro…
WOD:
8Min Ladder
2-4-6-8-10-12…
Bench press
Strict Pull ups/ Strict Banded/ Ring Ro…
SWOD: 3 Position clean 4×1 **Technique 50-60%**
WOD: 3RFT
2 Rope Climbs
200m Wallball ru…
SWOD: 12min EMOM
Handstand Walk 25ft./3 Wall Walks
12/10 Cal. Row/Dyne/Erg
10 DB Lunge…
SWOD: 1 Hang Snatch+ 1 Snatch+1 OHS
WOD:
5Min Ladder
2-4-6-8-10…
OHS 95lb./65lb.
…
SWOD: Back Squats 3×10
WOD: For Time
800m Run
15 Power Cleans 135/95
15 Shoulder To O…
SWOD: 4x 1 Hang Clean+ 1 Split Jerk.
WOD:11 MIN AMRAP
1 Rope Climb
3 DB Single Arm Over…
SWOD: 12Min EMOM
Bulgarian Split Squat x8 per leg
20 Sit Ups
10 cal. row/dyne/erg
W…
WOD: Teams of 2
100 Push Ups
800m Run
80 Pullups
200m Run
60 Slamball Over Shoulde…
SWOD: 1 High Hang Power Snatch+ 1 Hang P Snatch+ 1 Power Snatch *4 working sets*
WO…
SWOD: Find heavy front squat for the day
WOD: For Time
4Rounds
9 Thrusters 95/65
40 D…
SWOD: Find heavy Split Jerk for the day.
WOD: For Time
4Rounds
7 Clusters 95/65
100m …
SWOD: 12 Min EMOM
12 Cal. Row/Dyne/erg
20 Plate Twist +20 Flutter Kicks
10 DB Death Ma…
SWOD: 1 Hang Power Snatch+ 1 Power Snatch. 3 working sets.
WOD: TEAMS OF 2
15Min AMRAP
2…
SWOD: 12min EMOM
10 Cals.
20 Sit Ups
8-10 Strict HSPU/3 Wall Walks
WOD: 13Min AMRAP…
SWOD: Tempo Front Squats 4×2
WOD: DT
5RFT
12 Deadlifts RX(155lb./105lb.)
9 Hang Power…
WOD: For Time
10-8-6-4-2
DB Bench 70/45
Back Squat 185/135
200m Run
3Min rest,
…
SWOD: Tempo RDL’s
WOD: For Time
42-30-18-12
Double Unders
12-9-6-3
Power Snatches …
SWOD: 25-50ft Handstand Walk/3-4 Wall Walks EMOM for 6Mins.
WOD: For Time
Teams o…
SWOD: 1 Power Clean+ 2 Split Jerks **4 working sets**
WOD: 9Min AMRAP
5 Hang Power Cleans 1…
SWOD: Tempo Front Squats 4×5
WOD: For Time
30-20-10
WallBalls
KB Swings
600m-400m-…
SWOD: Snatch Balance 3×3
WOD 1 :
1 mile run or 2000m Row @75% effort
WOD 2: 12…
Hey guys great week so far, everyone has been crushing it! We’re going to dial it back a bit on i…
SWOD: 10Min EMOM
EVEN: 25ft HandStand Walk/12 Shoulder Taps/4 Wallwalks
ODD: Slamball Rotat…
SWOD: Split Jerk 4×3
WOD: Teams of 2
15Min AMRAP
100-80-60-40-20
Calorie Row/Dyne/Erg…
SWOD: Tempo Front Squats 4×5
WOD: For Time
12 P. Cleans 135/95
2 Rounds of Cindy
9 P….
SWOD: Find heavy Bench Press for the day.
WOD: For Time
12-9-6-3
Slamball over rig
Ma…
SWOD: 15mins to establish heavy power clean for the day.
WOD: 6Min Amrap
2-4-6-8-10…
T…
SWOD: 8Min EMOM
ODD: 3-6 Muscle Ups
EVEN: 6-12 Strict HSPU
WOD: Teams of 2
…
SWOD: 15mins to Find a heavy Push Jerk for the day
WOD: Helen
3RFT
400m Run
21 KB Swi…
Hey guys well be testing some heavy singles this week, try to make it so we can see the progress….
SWOD: 10Min EMOM
ODD: 10 DB Bench Press
EVEN: 6-12 Strict Pull Ups/Banded Strict
…
SWOD: Sumo Deadlift 4×2 85%-90%
WOD: 3Rounds
1min Wallballs
1min Russian Swings
1min …
SWOD: 12Min EMOM
ODD: 3-5 Muscle Ups
EVEN: 8 DB Front Rack Lunges
WOD: Teams of 2
400…
SWOD: 1 Power Clean+ 3 Push Jerks
WOD:6RFT
5 Power Cleans 135lb./95lb.
10 Burpees
15 …
SWOD: Tempo Back Squats 4×2
WOD: For Time
12 Snatches RX 95lb./65lb.
15 Chest To Bar Pul…
Hey guys tomorrow we will not have OPEN GYM till 4pm.
Friday- we will close the gym at 10am an…
SWOD: Mobility if you did “The Seven” or Power Snatch 4×2
WOD: For Time
3-6-9-12-15-18 Calo…
Hey guys schedule this week
Monday-Normal class times and open gym
Tuesday-8am ONLY!
Wed…
SWOD: Snatch 2×2, 3×1
WOD: 9Min AMRAP
2-4-6-8-10-12…
Power Snatch 95lb./65lb.
Burpe…
SWOD: Sumo Deadlift 4×4 65%-70%
WOD: 10Min AMRAP
10 Slamballs
10 Weighted Lung…
Schedule for next week and the one after:
Monday July 3rd usual class
Tuesday July 4th 8am …
SWOD: 1 Power Clean + 4 Push Jerks 3 sets @ 70%-75%
WOD: For Time
50-40-30-20-10 Double Und…
Hey guys hope everyone had a great weekend, and ready for another solid week of programming.
N…
SWOD: 9Min EMOM
Bench Press x8
Tricep ext. x15
10 Plate Twist+20 Flutter Kicks +10 alt…
SWOD:
RDL’s 3×5
Bulgarian Split Squats 3×5
**Light if you have been here all week**
W…
SWOD: Warm up Power Snatch to 80% before WOD
WOD: Teams of 2
For Time
100 Calorie row/dy…
SWOD: 1 Power Clean +1 Push Press. Find heavy for the day.
WOD:
For Time
12-9-6 RX (135l…
SWOD: 12min EMOM **1 the first min, 2 the 2nd min so on…**
Box Squats x2
15/12 Calories…
SWOD: Rotate every minute for 12mins.
Bench x10
Banded Tricep ext. x20
20 Plate Twist+…
SWOD:
RDL’s 3×6
Bulgarian Split Squats 3×6
WOD: For Time
400m Run
30 Thrusters 45l…
Teams of 2
***1 Partner completes both movements before Partner 2 can go. Add up total rounds…
SWOD: Power Clean + 2 Push Jerks x4 working sets.
WOD: Grace
For Time.
30 Power Clean an…
SWOD:
Box Squats 3×3
Box Jumps 3×3
WOD: 21-15-9
Power Snatches 95lb./65lb.
Toes To…
SWOD: 1 Hang Snatch+1 Snatch *3 working sets*
WOD: For Time
5-10-15-20
OHS (95lb./65lb.)…
SWOD:
RDL’s 3×8
Bulgarian Split Squats 3×8 (per leg)
WOD: For Time
2Rounds
50 Do…
WOD: Teams of 2
12Min AMRAP
15 Cal. Row/Dyne/Erg
15 Weighted Sit Ups
2min rest,
10…
SWOD: 1 Power Clean+ 3 Push Press. 3 workings sets
WOD: 4RFT
7 Deadlifts 115/75
5 Hang P…
SWOD:
Box Squats 3×4 80-85%
Seated Box Jumps 3×4
WOD: 3rounds of
1Min Max Cals.
…
SWOD: Push Jerks 3×2
WOD: For Time
20-16-12-8-4
ALT. DB Snatches
Wallballs
Cal. Ro…
SWOD: Pause Bench Press 3×4 (60-70% working on speed, not a MAX.)
WOD: 3RFT
200m Run
15…
SWOD: 1 Hang Power Clean+ 1 Power Clean x3 working sets
WOD: Teams of 2
84-60-36
Calorie…
Hey guys hope everyone enjoyed the long Memorial weekend, lets keep this going. See you all at th…
Hey guys Murph is coming up so were taking a deload. Grab a partner go fast/slow/whatever, just m…
Hey guys Memorial Day Murph will go down at 8am this Saturday, we also will have Murph tees for t…
WOD 1:
Team row 4000m
Partner 1: row 500m
Partner 2 : 30 Sit Ups
…
Hey guys Memorial Day Murph will be this Saturday at 8am, bring a friend or family member to join…
Hey guys we’ll be doing MURPH this Saturday on the 27th at 8am. Were scheduling an hour early to …
SWOD: Split Jerk 3×2
WOD 1: Teams of 2
200/150 Calorie Assault Bike
***25 cals at a time…
SWOD: Deadlifts
WOD 1:
Teams of 2
2000m Row. **partner 1 must row 1000m, then switch**
…
SWOD: 1 Hang Power Snatch+ 1 Power Snatch. 4 Working sets
WOD:
5Min AMRAP
5 Box Jumps
…
SWOD: Strict Press
WOD: 5RFT
30 Double Unders
15 Calorie Dyne/Row/Erg
5 OHS RX(95/65)…
SWOD: Back Squats
WOD: 14Min AMRAP
2Rounds of
5 Deadlifts 115lb./85lb.
7 Hang Power C…
Pause Bench: 2×4, 2×2
WOD: For Time
21-15-9
DB Thrusters
Pull Ups
Extra Credit.
…
SWOD: Deadlifts
WOD: For Time
200m Run
50 Sit Ups
50 Plate Twist
15 Cal. row/dyne/…
Hey guys the Body Fat Test will be here tomorrow from 4pm-7pm. Sign up if you’re interested to ch…
Hey guys we will be doing MURPH on May 27th which is a Saturday at 8am. The extra hour will keep …
SWOD: Back Squats
WOD: For Time
400m Run
10 P. Clean and Jerk 135/95
400m Run
10 P…
SWOD:
Pause Bench 2×5, 2×3
Weighted/Strict Pull Ups 2×8, 2×5
WOD: Teams of 2
20 mins …
SWOD: Deadlifts
WOD: 4RFT
20 Sit ups
100m Farmers Carry
20 Sit Ups
10 DB Step Ups
…
Great week so far guys, Memorial Day Murph is coming up so lets prep for that! We will do the WOD…
SWOD: Strict Press
WOD: For Time
10-20-30-40-50
Double Unders
15 KB Swings
200m Ru…
SWOD: Back Squats 5×75%, 3×85%, 1+x95%
WOD: 12Min AMRAP
9 Lateral Burpees over bar
7 Pul…
SWOD: 2 Power Cleans+ 1 Push Jerk
WOD: 10Min AMRAP
10 KB Swings
10 Air Squats
10 Sit …
SWOD: Deadlifts
WOD: For Time
Teams of 2
100 Calorie row/dyne/erg
100 Double Unders …
WOD For Time
4 Rounds
30 WallBalls
400m Run
2min rest
4 Rounds
15 Chest To Bar …
SWOD: Strict Press
WOD:
2 Rounds
9-7-5
Power Snatches **RX, something challenging**
…
SWOD: Back Squats
WOD:For Time
20 Cal Row
15-12-9-6
Power Cleans RX (135lb./95lb.)
…
SWOD: Find heavy Clean And Jerk for the day.
WOD: 12Min AMRAP
5 Pull Ups
10 Push Ups
…
SWOD: Deadlifts
WOD: For Time
Teams of 2
1 mile run/800m run
200 Calorie row/dyne/erg…
Great week so far, lets keep it going. Reminder were prepping for Murph Memorial Day Weekend, so …
SWOD: Press 65%x5, 75%x5, 85%x5+ (add 5lb. from last sets of 5’s)
WOD: For Time
2 Rounds
…
SWOD: Back Squats
WOD: “Nancy”
5RFT
400m Run
15 OHS 95/65 *or Front Squats 95/65*
SWOD: 1 Power Clean + 2 Split Jerks
WOD: For Time
10-8-6-4-2
Power Cleans
20 Push Ups…
SWOD: Deadlifts
WOD: For Time
34-27-21-15-9
Wallballs
Double Unders
“Strict Sit Up…
SWOD: 10Min EMOM
RX 3 Power Snatches or 2 Power Snatches+2 OHS
WOD: For Time
21-18-15-12…
SWOD: Strict Press 5@75%, 3@85%, 1+95%
WOD: 16min AMRAP
Teams of 2
10 Thrusters rx(95lb….
SWOD: Back Squats 5@75%, 3@85+, 1+@95%
WOD: Helen
3RFT
400m Run
21 KB Swings 53lb./35…
SWOD: 2 Push Jerks+ 1 Split Jerk x4
WOD:5RFT
7 Power Snatches
7 Front Squats
28 Doubl…
SWOD: Deadlifts 3@70%, 3@80%, 3@90%
WOD:10Min AMRAP
10 Burpees
20 Sit Ups
10 KB Swing…
Its okay to sweat for awhile…..See you all at the BOX!
WOD: For Time
Teams of 2
1 mile…
SWOD: Strict Press 3@70%, 3@80%, 3+@90%
WOD: For Time
30 Toes To Bar
30 DB Front Rack Lu…
Hope everyone had a great week, we have some grinders this week. Lets get after it, summertime is…
SWOD: Split Jerk 3×2, 2×1
WOD: 4 RFT
10 ALT DB Snatches
30 Double Unders
10 Burpee Bo…
SWOD: Deadlifts 5@ 65%, 5@ 75%, 5@ 85%+
WOD: teams of 2 INTERVALS.
16x250m row
…
Hey guys way to crush todays workout, Murph is right around the corner so lets prep for that. Als…
SWOD:
1.Strict Press 5@ 65%, 5@ 75%, 5+@ 85% (max reps)
2. 15 Calorie row/30 Plate Twist
…
Hey guys the 2017 OPEN is pretty much over unless you want to redo it Monday. Lets keep this goin…
See you all at the BOX!
WOD: 17.5
10rounds
9 Thrusters (95lb./65lb.) Scaled (65lb./45lb….
Hey guys last CF OPEN announcement tomorrow at 8pm, well all be at the gym as usual to watch. Fee…
SWOD:
Power Snatch
2×3, 2×2, 2×1
WOD: 3Rounds
1Min at each station.
Burp…
SWOD:
1 P. Clean+ 6 Push Jerks
1 P.Clean +4 PJ
1 P.Clean+ 2 PJ
1 P.Clean +1 PJ
WOD…
Hey guys dont forget to submit your 17.4 scores in, if you’re planning on doing it tomorrow LETS …
Hey guys usual Thursday we’ll do some mobility and do this WOD. We will grill out and watch 17.4,…
Hey guys great work on that workout today, reminder Thursday we’ll be watching the live announcem…
Hey guys way to crush 17.3 today, bunch of awesome scores. We’re almost at the tail end of the OP…
SWOD: Every 90 seconds for 12 minutes
4 Front Squats+ 5-8 HSPU
20-15 Calorie Row/Dyne
…
CF OPEN 17.3 WOD.
Hey guys lets crush this WORKOUT, for the ones who did not sign up for the O…
Hey guys deload day, tons of mobility and just moving around before the OPEN workout. Well have a…
WOD: 7rounds
5 Chest To Bar/Pull ups/ Ring Rows
5 Power Snatches RX(95lb./65lb.)
5 Overh…
Hey guys way to crush 17.2, a lot of great scores going around. Lets keep it going, and working t…
Hey guys great work on 17.2, if you’d like to redo the workout please try to do it between classe…
Hey guys one last deload day before we hit 17.2 CF OPEN, see you all at the BOX!
WOD…
SWOD:
Muscle ups 4×3, Banded MU 4×3, 8 Push ups+ 5 Dips x3
Power Snatch 4×3
…
Hey guys dont forget to put your scores in, they extended it another day because of technical err…
Way to crush 17.1 guys, dont forget to put your scores in so i can validate it deadlines Monday …
Hey guys the CF OPEN LIVE ANNOUNCEMENT will be airing at 8pm tomorrow night, if you’d like to st…
SWOD:
Deadlifts 3×4
Muscle ups 4×4, Seated/Banded MU 4×4
WOD: 12Min AMRAP
…
Hey guys the CF OPEN pre-order list is on the board along with the shirts to try on sizes. The de…
Hey guys the CF OPEN is only 4 days away, don’t forget to sign up at Games.CrossFit.com. Also, we…
SWOD: Push Jerks 3×3
WOD: 15Min AMRAP
30 Air Squats
15 KB Swings
2 Rope Climbs
15 …
SWOD: Strength Circuit
Bench: 3×4
Back ext: 3×12-15
Banded Tricep Ext. 3×12-15
…
CrossFit OPEN is less than 2 weeks away, you can sign up at Games.crossfit.com. Were all doing it…
SWOD: Snatch LADDER EMOM
20 Double Unders
1 Snatch
(RX+ Male: 95-115-135-155-175-185-205…
SWOD: 12MIN EMOM
Back Squat x5
Strict HSPU x5-8/Kipping x5-8/ Stink Bug Push Ups x5-8
…
SWOD: Overhead Squat 4×3
WOD:20min TIME CAP.
Partners of 2
Accumulate MAX CALORIES on th…
SWOD:
Pause Bench Press 3×5
RDL’s 3×8
WOD: For Time
10-8-6-4-2
DB Hang…
SWOD: Split Jerk 4×2
WOD: For Time
21-15-9-6
HSPU/Push Ups (RX+ Strict HSPU)
42-30-18…
Hey guys great work today, Reminder Saturday after the 9am class were closing up no OPEN GYM. The…
SWOD: 10MIN EMOM
4 Thrusters (add weight throughout if form is spot on)
8-10 Toes To Bar
…
WOD 1:For Time
Teams of two.
row 3000m **250m at a TIME**
Partner 1 : 250m Row
Partne…
WOD 1: For Time
21-15-9-6
KB Swings
400m Run/200m Run
1 min rest,
WOD 2:
21-15-…
Hey guys great week so far, if you want to get signed up for the body composition the link is her…
SWOD: 10min EMOM
EVEN: 4 Front Squats (add weight throughout EMOM)
ODD: 5 Chest To Bar Pull…
SWOD: Deadlifts 3×2
WOD: For Time
50-40-30-20-10
Double Unders
Sit Ups
Air Squats …
SWOD:
DB Bent rows 4×8
Plate Twist 4×20 ( 2 sec. Tempo)
…
Hey guys this Saturday there won’t be a Saturday class workout or open gym, we have a group of pe…
SWOD: 12Min EMOM
Back Squat x1
10-15cal. Row/Dyne/erg
3-5 Muscle ups/3-5 Banded Muscle…
SWOD: Bench Press 2×5, 2×3
WOD: 5RFT
5 Man-Makers
10 DB Step Ups
15 Weighted Sit Ups …
SWOD: 12min EMOM
Bulgarian Split Squats x6 (each leg)
Weighted Pull ups x4/strict x4/Band…
SWOD: 12Min EMOM
x3 Push Jerks
x3 seated Box Jumps (go up in height each round, or stay a…
Its a Monday, lets start the week off right with a partner WOD. See you all at the BOX!
…
Hey guys great week so far, the CF Open prep is under way. One more day of training before the w…
SWOD: Deadlifts 4×4
WOD: For Time
Teams of 2
50-40-30-20-10
Calorie Row/Dyne/erg
D…
SWOD:
Bulgarian Split Squats 3×8 (per leg)
Strict Pull Ups/Banded Strict Pull ups 3×5-8
…
Great start to the week guys, lets keep it rolling. If you pre-ordered the tees and sweatshirts w…
Hey guys new week, same goals, lets get after it. Dont let this awesome cold weather get you feel…
Hey guys great job this week, lets finish strong. If you haven’t picked up your pre-order today w…
Hey guys great work today, so the Shirts and the Sweaters came in tonight. If you pre-ordered we …
SWOD: Mobility
WOD: 21-18-15-9
Toes To Bar
400m Run/200m Run
1 Min rest,
21-18-15-…
SWOD: 12Min EMOM
Push Jerk x5
150/100m row, erg, or .3/.2 Mile on Ass…
Hey guy hope everyone had a great 2016, Lets bring in the new year with a Benchmark workout. Lets…
Hey guys way to crush the workout today, I know all of you enjoyed the Wallball and Burpee combo….
Hey guys great work today, lets keep it going and get a jump start before the New Year. See you a…
Hey guys hope everyone enjoyed their Holiday break, before the New year. Lets all get back in the…
Hey guys great work on the 12 days of XMAS, we will only have 2 classes tomorrow. It’ll be at 6am…
Hey guys way to crush the Workout today, well take it a little bit easier for the Tuesday workout…
Hey guys hope everyone is having a great week shopping around hitting all the traffic and crowds….
WOD 1: 4RFT
10 Ring Dips/5 Muscle Ups/5 Bar Muscle Ups
100m Farmers Carry
20 Mountain Cl…
SWOD:
RDL’S 3×6
Bulgarian Split Squats 3×8
WOD: 21-18-15-12-9-6-3
…
SWOD: 12Min EMOM
Push Press x4
DB Bent Rows x10
Sit Ups x15 or Stick Sit Ups x20
&n…
Hey guys hope everyone had a great weekend, lets get after it before the Holiday Rush. December 2…
Great work on the Muscle Up progressions, keep at them guys. Even if you have them its ALWAYS goo…
Hey guys last day to put in an order of shirts or sweatshirts, if you’d like one let me know befo…
Great work today guys, way to crush it. Well have the tees and sweatshirt up till Thursday to ord…
SWOD: 12Min EMOM
Push Press x5
Strict Pull ups/Ring Rows 6-8 **ADVANC…
Hey guys hope everyone had a great weekend, we still have pre-orders on the shirt and sweatshirt …
Hey guys great work on the chipper today, REMINDER the gym will be closed on Saturday because wel…
Hey guys well have a sign up sheet for the pre-order of the 3/4 tees and sweatshirts on the board…
SWOD: Power Snatch “EMOM” every 20 seconds for 6mins perform 1 Power Snatch.
WOD: For Time
…
Hey guys hope everyone enjoyed your Holiday weekend and got plenty of seconds. Lets get back in t…
Hey guys reminder well have our workout at 8am tomorrow, if you’d like to bring a friend or famil…
Hey guys great work today, Reminder the schedule for Thursday will be ONE CLASS at 8am. Friday we…
SWOD: Strict Press 4×1@ 90%
WOD: For Time
400m Run
21 KB Swings
42 Sit Ups
3 Rope …
Hey guys hope everyone had a great weekend, our HOLIDAY schedule will be normal Monday-Wednesday …
SWOD: 8min EMOM
5 Thrusters RX(95lb./65lb.) RX+(115lb./75lb)
15 Double Unders/20 Double Und…
SWOD:
A. DB Bench 3×6
B. Tricep EXT. 3×12-15
C. Strict Pull ups 3×5
D. Strict HSPU 3…
SWOD: Back Rack Lunges 3×12
WOD: 21-15-9-6-3
Russian Swings
Toes To Bar
Pistols (mult…
SWOD:
A.Tempo Strict Press 4×2
B. DB Bent Rows 3×10
WOD: For Time
10-8-6-4-2
Power…
Hey guys hope everyone had a great weekend in this amazing weather, we got another week of great …
Hey guys were almost at the end of the week one more day, we will be doing a partner HERO Workout…
SWOD:
A. Pause Bench Press 3×5
B. Tricep EXT. 3×12-15
C. DB Lateral Raises 3×8
D. DB …
WOD: For Time
3Rounds
25 Wallballs
200m Run
3Rounds
20 Hollow Rocks
200m Run
…
SWOD:
A. Tempo Strict Press 3×3
B. DB Bent Rows 3×8
WOD: CF OPEN 15.1
9min …
Hey guys hope everyone had a great weekend, the Holidays are just around the corner so lets not f…
SWOD: Find Heavy Split or Push Jerk for the Day.
WOD: For Time
10-8-6-4-2
DB Thrusters
…
SWOD:
A. Bench Press 3×5
B. Banded Tricep ext. 3×12
C. Strict Toes To bar 3×6
D. Stri…
SWOD: 2 Power Snatches + 1 OHS
WOD: 3ROUNDS
TEAMS OF 2
90 seconds of work with 30 second…
SWOD:
A. Tempo Strict Press 3×4 (3sec. eccentric)
B. DB Bent Rows 3×8
WOD: For…
Hey guys hope everyone is enjoying their weekend, REMINDER there will not be evening classes. We …
Hey guys reminder the gym will be CLOSED on Saturday for the BOO Run on main street in lakewood r…
Hey guys reminder well be closed this SATURDAY for the boo run, sign up get a costume and lets ro…
Hey guys great week so far, if anyone is interested in doing the BOO Run let me know ASAP. We can…
SWOD: Strict Press 3×5, DB Bent Rows 3×8
WOD: Teams of 2
40-30-20-10-20-30-40
Calorie Ro…
Hey guys hope everyone had a great weekend with this beautiful weather we’ve been having and lear…
Hey guys hope everyone is having a great week so far, almost the weekend one more day. Reminder w…
SWOD: Circuit
A. DB Bench 3×8
B. Strict Toes To Bar, knees to chest 3×6-8
C. Strict Pull…
Hey guys way to crush the team workout, REMINDER the running clinic will be this Saturd…
SWOD: Strict Press 3×6
WOD: Teams of 2
100-80-60-40-20
Double Unders
Sit Ups
Calor…
Hope you all had a wonderful weekend! We had a few members that made the most of …
Today is a sad day at Lena, one of our first members Nyx will be leaving us. His awesome wife…
SWOD: Find Max Bench Press, Find Heavy Sumo Deadlift for the day
WOD: For Time
40-30-20-10
…
SWOD: 1 Hang Power Snatch+ 1 Power Snatch x4
WOD: 5RFT RX+(8RFT)
10 KB Swings
15 Wallba…
SWOD: Strict Press 3×8
WOD: 16MIN AMRAP
Teams of 2
25 cal row/dyne
400m run
50 cal…
Hey guys hope everyone had a great weekend, lets gear back up and get after it. Reminder well hav…
SWOD: Find Max Snatch for the Day.
WOD: For Time
12-9-6-3
Power Snatch RX(95lb./65lb.) R…
SWOD: Sumo Deadlifts 3×2, Bench Press 3×2
WOD: 12min AMRAP or 2 RFT (Your Pick)
…
SWOD: Cleans 4×2
WOD: Teams of 2
40-30-20-10
DB Thrusters
Calorie Row/dyne/erg
int…
SWOD: Strict Press 3×10
WOD: 3RFT
400m Run
30 Weighted Sit Ups
18 KB Swings
12 Pla…
SWOD: Front Squats 3×10
WOD: 4 Rounds Of Time
5 Clean and jerk 135lb./95lb.
3 Rounds of …
SWOD: 3 position Snatch (High Hang+Hang+Floor) yes were “squatting”
WOD: 5RFT
5 Hang Power …
WOD 1: Team of 2
5000m row
rest,
WOD 2: Team of 2
1 mile run
SWOD: Find 1RM Back Squat
WOD: For Time
50/100 Double Unders
25 Toes To Bar
20 Burpee…
SWOD: Split Jerk 2×3, 1×2, 2×1 Find heavy for the day if form is good.
WOD: For Time
10-8-6…
SWOD: Sumo Deadlifts 3×6, Bench Press 3×6
WOD: 3RFT or 4RFT(optional)
10 Box Jumps
10 DB…
SWOD: Push Jerk 3×1@ 95%
WOD: For Time
20 Power Cleans 95lb./65lb.
20 Toes To Bar
20 …
SWOD: Back Squats 95% 3×1
WOD:For Time
800m Run
75 Wallballs
50 Hand Release Push Ups…
SWOD: Bench press 3×6
WOD: 12min AMRAP
5 Strict HSPU/ HSPU/ Push Ups
1o Wallballs
5 S…
SWOD: Sumo Deadlifts 3×8
WOD: For Time
100 Plate Twist
100m Farmers Carry
75 Hollow R…
SWOD: Power Clean EMOM
3 reps every min for 3 mins
2 reps every min for 3 mins
1 rep eve…
SWOD: Push Jerks 4×2@ 90%
WOD:4RFT
20 Weighted Sit ups
10 cal row/dyne/erg
20 Air Squ…
Hey guys hope you had a great weekend, as you all know Henry went up to Granite Games and compete…
Hey guys great job today weekends almost here, lets get after it and crush this running workout w…
Hey guys got a partner WORKOUT for you, lets get after it the weekends almost here. See you all a…
Hey guys great work today after the Long weekend, lets back in the groove with a CF OPEN workout….
Hey guys hope everyone had a great long Labor Day weekend, lets get right back on it. We got anot…
Hey guys great work today in class even in this crappy weather, lets hope tomorrow the weather ea…
Hey guys i know this weather is putting a damper on everything but well still be open unless we h…
Great work today guys, Reminder Saturday we will only do the 9am class no open gym afterwards and…
Hey guys great today on Team Fight Gone Bad, REMINDER Saturday well only have the 9am class and M…
Hey guys hope everyone had a Great weekend, if you couldn’t make it our 3 teams Crushed Girls Go…
Hey guys great work today, Reminder Girls Gone RX will be this Saturday at CrossFit Bradenton. Th…
hey guys great work today, if you’re doing Girls Gone RX pick a weight thats light and run throug…
Hey guys great work today, Reminder Girls Gone RX is this Saturday at CrossFit Bradenton. If you …
Hey guys hope everyone had a great weekend, REMINDER we have Girls Gone RX this Saturday at Cross…
Hey guys great work today on some high skilled movements, if its a weakness of yours work on it. …
Good job today guys on the rowing, well do a 500m sprint next week be on the lookout…We have li…
Hey guys great work today in class, we got another fast WOD for you. Lets get after it, See you a…
Hey guys hope everyone had a great weekend, Lets get back on the horse and get after it. We have …
Hey guys great work today, we got another test for you. The 2000m Row we’ve done this about 2 mon…
Hey guys great work today, were going to switch it up a bit. Were going to do the Workout first t…
Hey guys great work today even in this crappy weather all day. Lets keep it rolling, see you all …
Hey guys hope everyone had a great weekend, got another week of solid programming for you. This w…
Hey guys great work on Helen way to crush your PR’s from a month ago, well work on some split jer…
Awesome job on all the power clean guys, forms starting to look solid. Got a Benchmark workout fo…
Hey guys great job today on the workout, well probably pepper in some rowing/Assault bike interva…
Hey guys great job today on the Snatches and Toes to bar, i know its a bit high skilled but all y…
Hey guys hope everyone had a nice and relaxing weekend, we have another week of great programming…
Hey guys great job today on the Deadlifts and Bench today. Lets finish the week off with some squ…
Awesome job on Nancy guys, everyone got a PR that showed up. Were going to max Bench Press and se…
Hey guys great work on the team workout, we got a Benchmark workout for you. Nancy, if you can do…
Hey guys way to push it today, got a partner workout for you. Try to find someone new you haven’t…
Hey guys hope everyone had a great weekend, this will be our week to test our Lifts for a max. Tr…
Hey guys way to crush this week, we did a decent amount of volume so well bring it down a bit. Le…
Were hitting 3 mini workouts tomorrow, 3 tabatas they’ll be super fast and fun…See you all at t…
Way to crush todays workout guys, sorry it didn’t post for some reason but it was a solid burner….
hey guys way to crush it today, and for the 6:15pm class having to group up because we had too ma…
Hey guys hope everyone had a great weekend, we have another week of awesome programming for you. …
Hey guys after the 9am Saturday class well freestyle some of the Girls Gone RX workouts. If you’d…
Great work today on the team workout guys, got another fast workout for you guys with some solid …
Great energy in here today guys, way to crush that workout and work on some skill work. We got an…
Hey guys great job today, way to crush some running fran. Lets keep it going, remember to drink t…
Hey guys hope everyone had a great weekend, so This Saturday if you’re interested in doing Girls …
Hey guys great work today, well have some acc. work for you as a strength then hit the workout. I…
Great Job today guys, we got another team workout so find a partner or well have someone here for…
Hey guys hope everyone had a great 4th of July weekend, lets get back on track and crush this wee…
Great work today guys, we won’t have a strength like our usual friday. Were doing 2 short workout…
Great Job today guys on the clean complex, the more you do them the better you’ll get. Reminder w…
Hey guys way to crush that workout, some REMINDERS well have a team workout this Saturday at 9am …
Hey guys great work today way to crush that chipper. With it being summer remember to rehydrate a…
Hey guys hope everyone had a great weekend, we got some fun workouts for you this week. Saturday …
Great work today guys, its friday try to make it in for some skill work and a Benchmark if you wa…
Great work today guys, almost the weekend lets get after it. See you all at the BOX!
…
Awesome work today guys, BRING a tall sock for tomorrows workout. You’ll be doing some rope climb…
Hey guys great work today on the chipper, way to keep going when it started to suck. We have anot…
Hey guys hope everyone had a great weekend, i know Summer started for most people and you’re supe…
Great Work today guys, got another team workout for you. Pick a partner and grind it out, See you…
Hey guys great work today, well have some technique for the Strength tomorrow so try and make it …
Hey guys way to crush todays workout, got another week of some grinders. See you all at the BOX!
…
Hey guys hope everyone had a great weekend, and CONGRATS to Larry and Becky Hayden once again for…
ITS FRIDAY, i know its almost the weekend if you can come in for some tech. work come on in and w…
Great work today guys, see you all at the BOX!
SWOD: Single Leg RDL’s 3×8, Bent Rows…
Hey guys great work today, find a partner and lets crush this WOD. See you all at the BOX!
&nb…
Great job today guys, even with this rain you all can in and kicked some butt and got in a good s…
Hey guys were starting up a new strength cycle, if you can make it or can make up the strength on…
Hey guys well be working on some snatches, if you hate them or love them try to make it in to per…
Great Job on the 3 position Power Clean guys, we have a few more days before the weekend lets get…
Great job today guys, should feel a little sore tomorrow so well do mobility and light Power Clea…
Hope everyone had a wonderful holiday weekend. We had an awesome turn out yesterday for Memor…
Hey guys Memorial Day Murph is a few days away, well grill out and have a few drinks to celebrate…
Great work on the team row and workout guys, remember to stretch and take care of your body befor…
Great work today guys, well kind of simmer it down before Murph nothing too crazy till then. The …
Great job everyone, those wall ball runs were no joke today. Lets keep it going this week till we…
Hey guys hope everyone had a great weekend, we have 1 week before Murph. Invite your friends of f…
Hey guys awesome job on the mile run today, remember those times because well be doing this again…
Great work on the cleans guys, don’t forget to bring your running shoes. If you can’t run a mile …
Hey guys great work on the partner workout, well have some skill work on the Cleans for the stren…
Hey guys way to crush that Murph prep workout, we have a partner WOD so find a partner and lets g…
Hey guys hope everyone had a great weekend, Lets start the week off with a solid MURPH Prep. Brin…
Great Job today on the Partner workout guys, Murph is less than 20 days away. Lets get after it, …
Great Job today guys, don’t forget if you’d like a shirt or tank to pre-order your murph tees. Se…
Hey guys great work today, we have a mock up of the Murph Tees. If you’d like one ill have a sign…
Hey guys way to crush Mondays workout, good way to get back in the swing of things. We have anoth…
Hey guys hope everyone had a great weekend and Mothers Day. Were slowly getting closer …
Hey guys we got a bit of a longer workout, find a partner and lets get after it. See you all at t…
Hey guys great job on todays workout, way to crush it. We got another good one for you, see you a…
Hey guys great job on the longer workout today, way to crush it. Murph is only a month away by th…
Hey guys hope everyone had a great weekend, Well start the week off with a longer workout. Lets s…
Hey guys great job this week, well start off with a Power Snatch EMOM. Then well hit some globo f…
Hey guys great work today on the workout, way to grind through it. See you all at the BOX!
&nb…
Great Job on the workout guys, way to crush it. Well do some mobility and get after this workout…
Way to crush Jackie today guys, remember to write down that number because well be doing it again…
Hey guys hope everyone had a great weekend, got another week of awesome programming. See you all …
Way to crush todays workout guys, we got some skill work for usual friday then a death by. If you…
Great work today everyone, got another lil burner for you guys. Were slowly starting to prep for …
Great job on todays workout guys, lets get after it. See you all at the BOX!
SWOD: D…
Great job today guys, we got another burner for you. Lets slowly prep for Murph which will be her…
Hey guys hope everyone had a great weekend, we have another week of awesome programming. Lets get…
Great job on the team workout guys, Friday is usually weightlifting so well be working on some ov…
Way to crush Grace guys, bunch of solid PR times. Remember to record your number and what weight …
Great work on the team chipper guys, well do another benchmark this week Grace. This is a fun fas…
Way to crush Helen and set some new PR’s guys, remember to write down your time and any scaling. …
Hey guys hope everyone had a great weekend, its been exactly 3 months since we’ve done Helen. Let…
Great work on todays workout guys, Friday well go back to weightlifting for a little bit. If you …
Great Job today guys, well have a nice lil lunger burner nothing crazy for this workout. Find a p…
Great job today guys, awesome turn out this evening. Lets crush it, see you all at the BOX!
&n…
Great Job today guys, remember to keep your back squat numbers. Lets keep this going, see you all…
Hey guys hope everyone had a great weekend, we have another great week of programming. We have a …
Great Job on the 2000m row guys, write down that time somewhere because well come back to test th…
Hey guys great job today, well do some testing on the rower. We’ve done a 2k before for time, let…
Great Job today guys, well be slowly prepping for “Murph” which will be on Memorial day. We did i…
What a fun year this was during the OPEN, awesome atmosphere every week and amazing to see the ex…
Hey guys remember Monday is the last day to do the OPEN workout, if you’d like to do it during op…
LAST OPEN CrossFit workout 16.5, who’s exited? Should be a fun one, lets all crush it till next y…
Great Job today guys, reminder well have the Last CrossFit OPEN workout announcement going on at …
Hey guys reminder well have the last OPEN announcement Thursday at the gym right at 8pm. Lets kee…
Great job today guys, as usual well have the viewing of the very last OPEN workout 16.5 Thursday …
Hey guys hope everyone had a great weekend, If you have not done 16.4 yet and want to do it let m…
Well this CF OPEN workout looks pretty fun right? This workout will have scaling for the deadlift…
BIG NEWS AT CROSSFIT LENA, Paul and now Nicole Roberts just tied the knot today. If you see them …
Great work today guys, reminder well have our usual showing of the CrossFit OPEN Thursday night a…
Great job everyone on Mondays workout and also 16.3, congrats to everyone who got there first bar…
Hey guys if you didn’t get to do 16.3 this week well have a make up day whenever you can get in. …
Alright 16.3 is here we did a decent amount of Power Snatches in the EMOM on Tuesday so we should…
Great Job today on the double workout guys, 16.3 will be announced at 8pm. Well have our usual sh…
Great work today guys, if you pre-ordered a sweat shirt don’t forget to pick them up. Well have 2…
Great Job today guys in class and to the insane people who tried it again and got a better score….
Hey guys hope everyone had a great weekend! If you’d like to redo 16.2 or attempt it for the firs…
Hey guys well this looks like a ton of fun, there will be scaling if you can’t do any of the move…
Hey guys Reminder well be showing 16.2 tomorrow night at 8pm. If you want to bring some goodies m…
Great Job today guys, reminder well be watching the CF Open 16.2 Thursday night at 8pm. Right aft…
Great job today guys on finishing up with the OPEN workouts, got another awesome week of programm…
Hey guys way to freaking crush 16.1, remember you have till 8pm to submit your scores on Monday. …
Hey guys well the OPEN is here and coming in hot with a 20min AMRAP. With the lunges and barbells…
Hey guys great job today, reminder well be watching the Live OPEN workout after class it should s…
Great Job today on the Push Press guys, if you haven’t signed up for the OPEN do it now. Go to Ga…
Hey guys great job today on the workout, REMINDER the OPEN is just a few days away. Please don’t …
Hey Guys the CF OPEN will start Thursday night, well do all the Open workouts Friday and Saturday…
Hey guys so there won’t be a class on Saturday because well all be at the Battle Of The Boxes at …
Great Job today guys, well be working on some accessory movements. Ill explain some of the moveme…
Great Job today guys, well be working on some barbell cycling as a strength. The OPEN is near and…
Hope everyone had a great Valentines Day and filled up on those Reese hearts. We have another gre…
Great work today guys, i have the mock up sweat shirts to try on the sizing. If you want one put …
Great Job on the hero workout guys, looked pretty tough but it was a fun one. Tomorrow well be ta…
Hey guys great work today, Matt from CrossFit Sarasota contacted me and asked if we cou…
Great Job on the workout today guys, it was a pretty tough one. Reminder we have a pretty good he…
Hope everyone had great Super Bowl weekend, lets get after it and burn off some of those beverage…
Great Job on the team workout guys and the max Sumo deadlifts. Were going to switch it up this fr…
great Job today guys, we have a team workout so find a partner or pick one and let them know toni…
Hey guys great job on the workout today, well be doing a benchmark with a twist. Were going to ad…
Great work on the Open workout guys, way to crush your old PR’s. If you’re doing the Battle Of Th…
Hey guys the CF OPEN is around the corner so well start prepping for that, If you haven’t signed …
Great Job on the burner today guys, try to come in so we can work on some weightlifting technique…
Great Job today guys, we hit it pretty hard this week so well be doing a deload day. Awesome work…
Great Job on the comp. workout guys, the spots are all full for the mens division. I have 1-2 spo…
Great Job on the comp. workout guys, really fast times. We have another one looks like a fun one,…
Hey guys hope everyone had a great weekend, well be doing some of the individual Battle of the Bo…
Hey guys great Job today, well be doing the complex at the Battle of the boxes. The barbell compl…
Great job with todays WOD guys, got another movement to prep for in case it pops back up in the o…
Great Job today everyone, always fun to do team workouts to get after it. If you have any issues …
Hey guys got another fun workout, this time with teams of 2. Pick someone around the gym or someo…
Happy Monday everyone! Hope you enjoyed your weekend. I want to start off by saying Good Job to J…
Awesome work today guys, i know some of you hate doing these movements but come in and work on yo…
Hey guys great job today on the workout, cleans are starting to look really good. The CF Open is …
Awesome work today guys, great energy at the Gym. Well be working on some cleans and power cleans…
Great Job on Helen today guys, bunch of fast PRs. Got another great workout for you guys, see you…
Hey guys hope everyones weekend went well, were going to start this week off with a Benchmark. We…
Great Job on the team work out guy, well bring the volume down Friday with some bench and weightl…
Great Job on the team workout today guys, decided to do another one back to back. Half way throug…
Great Job on fran guys, bunch of PR’s and really really fast times. Tomorrow well be working on s…
hey guys great job on getting in the gym and getting after it on the new year. lets keep this up …
Hey guys, hope everyone had a great New year! The past month was pretty hectic with holidays, sch…
Great job on todays workout guys, that was a tough one. Getting everyone prepped for the 2016 Cro…
Great Job everyone, regular schedule today. Thursday well only have a 6am, 9am, and open gym till…
Hey guys reminder well have Yoga at 7:15pm right after the evening class.
CLASS SCHEDULE for t…
Happy Monday Everyone! Hope you all enjoyed the holiday with your loved ones. Another great week …
Merry Christmas eve everyone, had a blast doing the 12 days of Xmas with the evening class. It wa…
Hey guys this is the same 12 days as last year, if you’ve never done this workout before and don’…
Hey guys i know schedules are super busy leading up to Xmas, but well have YOGA right after the 6…
Happy Monday! Hope you all had a great weekend. Thank you to everyone who came to the Christmas p…
Hey guys reminder well only have the morning classes then OPEN GYM from 10am-4pm. If you need a w…
Great Job today guys, Well have a deload day nothing too crazy just to break a sweat. Reminder, w…
Great Job today, remember classes on friday will end after the 9am and well have open gym from 10…
Great Job on the Open workout guys, Reminder well have yoga right after the 6:15pm class and Frid…
Happy Monday! Hope you all had another great weekend. We have a good week ahead. Please see some …
Great Job on all the Deadlift PR’s everyone had some really solid numbers. Keep it up, See you al…
Hey guys time to test that max deadlift, we’ve hit a solid cycle of deads so lets see how many pe…
Hey guys no strength for tomorrows class because well be maxing out our deadlifts Thursday. See y…
Great Job today guys, reminder well have yoga right after the 6:15pm class so bring a yoga mat or…
Hope everyone had a great weekend! We have another great week planned. Reminder: Tuesday we have …
Great Job today guys, If you’ve never done a cluster tomorrow will be a great day to come in. See…
Awesome work on the team workout guys, Well be doing a deload day. Just move around and break a s…
Great Job today, well be working on some Mobility and then doing a partner workout. Try to pick s…
Great Job everyone today on the squats and the WODS, we have another fun workout and will have yo…
Hey guys hope everyone had a great weekend and ready to get after it from the Holiday festivities…
Happy Thanksgiving everyone! I hope you had a great day enjoying food and family time. This day i…
Hey guys great job today, well be doing lumberjack 20 with teams of 2. Pick a partner when you wa…
Hey guys way to crush todays partner WOD, Reminder on the new schedule this week. See you all at …
Hey guys hope everyone had a great weekend, we have some class time changes due to the holiday th…
SWOD: Overhead Squats
WOD: Death by Burpee and Thruster
MIN 1: Perform 1 Burpee then 1 Thru…
Awesome work on that team chipper, tons of people and great atmosphere guys. Well tone it down fo…
Great Job today guys, well be doing a Partner WOD. Pick someone tag someone or just show up and a…
Great Job today guys, well be doing one of the Open Workouts for class. This is a fast fun workou…
Happy Monday everyone! Hope you all enjoyed your weekend. We had a great time up in Orlando w…
Great Job guys, reminder no class this Saturday. See you all at the BOX!
SWOD: Hang …
Hey guys way to crush todays chipper, today will be deload with teams of 2 in the workout. Split …
Hey guys a few reminders, We have a Group of us going to a CrossFit Comp. in Orlando this weekend…
Great Job on the workout guys, way to crush it. Well have Yoga right after the 6:15pm class so if…
Hope everyone had a great weekend, Get ready to sweat out the weekend festivities. This week well…
Great Job on the deadlift and workout guys, Well be working on some Split Jerks everyones favorit…
Awesome work on the chipper today guys not as bad as you thought huh? Well have Yoga at 7:15pm ri…
Great Job today on the workout and strength guy, This is one of the workouts for Iron Curtain. On…
Great Job today guys way to crush those PR’s on the Front Squat. Wednesday well be doing the chip…
Happy Monday! Hope you all had a fun, safe Halloween weekend. We have another great week ahead, s…
Great Job today guys, well be working on some weightlifting as usual every Friday. If you can mak…
Great job today guys, reminder well have yoga at 7:15pm right after the evening class. If you can…
Great Job on jackie today guys, there was tons of really fast times on the board. If you went all…
Great Job today guys awesome energy at the gym, Well be finding a Max on Push Press along with do…
Hope everyone had a great weekend and ready for the weekday grind. See you all at the BOX!
&nb…
Happy Friday everyone! We had a great week, hope you all have a great weekend. Reminder, we will …
Hey guys hope everyone is having a great week so far, and getting familiar with some of the new c…
Great Job today guys, in the next few days you will see some different coaches leading the classe…
Great Job on the Monday chipper guys, told you it wasn’t as bad as you thought. See you all at th…
Hope everyone had a great weekend, got another awesome week of Programming. See you all…
Great Job today guys, today were working on some weightlifting. Nothing crazy because of the work…
Great Job on that chipper guys, today will be a reload day to work on some accessories at a moder…
Great Job today, some of you probably saw a few people doing this workout last week or this for t…
Great Job today guys, a few reminders we won’t have Yoga this week on Thursday. Also, w…
Happy Monday Everyone! Hope you all have had a wonderful weekend. We have another great week of p…
Great Job on the rowing guys, We haven’t done a “Death By” in a while. Don’t be intimidated by th…
Great Job on the Chipper today guys, Well have Yoga as always at 7:15pm. The Strength well have t…
Great Job today guys, tons of fast times on Annie. The workout you have coming up you’ll have to …
Great job on the front squats today guys, pausing adds a fun little twist to it. Got a fast Bench…
Hey guys hope everyone had a great weekend, and is ready to get back at it. This week w…
Awesome work everyone and for the people to come in and make up Nancy. Well be working on some mo…
Great job everyone today, If you guys missed out on Nancy you’ll get a chance to make it up to w…
SWOD: Sumo Deadlifts
WOD; 3 ROUNDS
40 seconds on 20 second break
Ball Slams
Sit Ups
…
Great Job on the squats and WOD today guys, don’t feel intimidated about this workout. Well have …
Hope you had a good weekend guys, got a solid week of programming so try to make it in. Well also…
great job today guy, today will be focused on weightlifting and getting comfortable pulling yours…
Great job everyone on the Chosen challenge, we raised over $300 as a gym. Thats awesome guys, and…
Happy Wednesday! Just a reminder that tomorrow we will be doing the benefit WOD for Adaptive Fami…
Great job today guys, awesome on the squats. Looks like the Team row is back, pick a partner and …
Hey guys hope everyone had a great weekend, some announcements for this week. Well be doing a Fun…
Great job on all the cleans today guys, see you all Tomorrow at the BOX!
SWOD: 10 Mi…
Happy Thursday! Great job this week..keep up the good work. We have new protein ava…
Hey guys great Job today, the Strength will be teams of two rowing and some Bulgarian Split Squat…
Great Job today guys, Remember we have Yoga on Thursday after class so bring a friend if you’d li…
yup thats right Burpees, so ill see ALL of you tomorrow. See you at the BOX!
SWOD: F…
Great Job on all the Presses today guys, Remind well have Yoga at 7:15pm. Also, we won’t have cla…
Great Job today on all the PRs guys, bunch of weights on those Back Squats. See you all Tomorrow …
Hope everyone had a great long Labor Day weekend. Well be testing out our lifts this week so try …
hey guys hope everyone is having a great Labor Day weekend. Were only going to have one class tom…
Hey guys reminder well only have 1 class on Labor Day weekend it’ll either be 8am or 9am and the …
Hey guys this weeks programming has been killer, Remember we have Yoga Thursday right at 7:15pm. …
Great Job today guys great atmosphere tonight, keep it going. See you all at the BOX!
…
Great Job today guys, this week were hitting heavy Doubles and well MAX out next week so try to m…
It may rain tomorrow but well still be Open, so if its not raining too hard and you want to make …
Great Job today guys, Well be working on some weightlifting like always on Fridats. Try to get in…
Great job on the chipper guys, Today well have a deload day from this hard week. Well have yoga a…
Great Job everyone on grace and the run, got another great day of programming. See you all at the…
Great job everyone and awesome atmosphere today, hope everyone got in the swing of things with ba…
Hope you all had a great weekend. We have another great week of programming, looking forward to s…
Great Job everyone today, remember we have 1 class at 9am on Saturday and Open Gym from 10am-12pm…
Great Job today guys, see you all tomorrow. Remember Yoga will be this Thursday at 7:15pm. See yo…
Great Job on the Squats and 13.4 guys, remember your score because we might be doing again soon…..
SWOD: Back Squats
WOD: 2013 Crossfit Open WOD
1…
Hey guys great job today, we have some Tanks for the ladies guys will come in a few weeks. Wh…
hey guys so GYM will be closed on Saturday for the “Girls Gone RX” at CrossFit Bradenton. We have…
Great work today guys, see you all at the BOX!
SWOD: Power Snatch
WOD: 5 Min AMR…
Great Job today guys, remember yoga on Thursday night at 7:15pm. Also, the Gym will be closed on …
Happy Monday! Hope you all had a great weekend. We have an awesome week ahead, so make sure you a…
Great Job on the deadlift and WOD guys, well be working on some Weightlifting to get those Snatch…
Great Job today guys, Yoga will be Held right after class at 7:15 so bring a mat or towel. See yo…
See you all Tomorrow for a Team Workout, pick someone new and have some FUN with this. Also, …
Great job on the squats and metcon today guys, tomorrow well try out elizabeth. See you all at th…
Happy Monday! Hope you all had a wonderful weekend. We have another great week programmed so make…
Great job today guys and awesome turn out for Yoga try not to miss it next week. See you all at t…
Hey guys remember Yoga will be Tomorrow at 7:15 try and make it for some active recovery, see you…
Great Jobs guys, Tomorrow Ryan will be here for open gym from 4-5 to work on any kind of Weightli…
Great job today, see you all tomorrow and again Yoga will be Thursday night as always. See you al…
Hope everyone had a great weekend, the Top Golf outing was a hit thanks to Nicole Mosquera for s…
SWOD: Clean pull + Clean
WOD: 12 Min EMOM
EVEN: Hang Power Clean
ODD: 5 Box Jumps
**P…
Remember those PR’s guys well be coming back to these lifts soon, Yoga will be tonight (Thursday)…
Awesome Job on all the PR guys, remember Yoga Thursday right after the 6:15pm class. See you all …
Great job on all the Back Squat PR’s guys, remember were testing this week so try to get in here….
Hey guys this week will be test week so try to make everyday to know your max lifts. See you all …
Hey guys great job today, reminder we are having class at 9am Saturday. Bring a friend if you’d l…
Awesome work today guys, remember yoga will be held at 7:15pm so bring a towel or yoga mat and so…
See you all Tomorrow, yup its snatches and a easy chipper…
SWOD: Snatch
WOD: 16…
Great Job today guys, see you all at the Box!
SWOD: Thrusters
WOD: For Time
10…
Happy Monday! Hope you all had another great weekend. We have another great week ahead, so make s…
Great work this week guys, and remember we have a Saturday class at 9am come on by or hit up some…
Happy Thursday! We have had a great week this far, let’s keep it up. Reminder we have Yoga tonigh…
Hey Guys our neighbors just got a brand new shipment of Nano 5.0s for both men and women and …
Great Job today guys, keep on grinding. As usual well have Yoga on Thursday, so if you want to br…
Happy Monday! Hope you al had a wonderful holiday weekend enjoying the beautiful weather. We have…
Hey guys great job this week! Yoga was another great success. With the majority of you all off wo…
Happy Thursday Everyone! This has been a good deload week. Just a few reminders…
W…
SWOD: Snatch
WOD: 12Min AMRAP
1 Rope Climb
10 Box Jumps
20 Hollow Rocks
30 Dou…
few announcements guys, well be closed on Saturday and Yoga will be on Thursday at 7:15pm. See yo…
Hey guys looking forward to seeing everyone at the gym this week! First, just a few reminders… …
Hey guys if you missed out on Yoga thats okay, we’ll be doing it every Thursday at 7:15pm. It…
Awesome job on the PRs guys, so tomorrow is Bench and also Yoga right after the 6:15pm class so b…
More PR’s keep up the good work guys. Remember yoga will be at 7:15 Thursday night right after cl…
Great Job on all the Front Squat PRs, lets keep it raining Gainz till the end of this week. Also …
Happy Monday everyone! Hope you had another great weekend. We had a lot of people rep…
Great Job today guys, remember we have a 9am class Saturday usually a Team WOD so come on by. See…
Great Job today guys for showing up and doing it nothing harder tha…
Hey guys Ryan will be coaching the OPEN GYM at 3:30pm-4:30pm today (Wednesday…
Happy Monday! Hope you all had a wonderful weekend. Thank you to everyone who came to the Oly Sem…
One more WOD till the weekend so try to come in and work on your weakness. I know some of you pro…
Great job today guys on the cleans a bunch of improvement, see you all tomorrow at the BOX!
&n…
Great Job everyone today, see you all Tomorrow! Remember ryan will be hosting a weightlifting…
Hey guys this is Ryan Borges 62kg Weightlifter that will be coaching at CrossFit Lena for the…
Happy Monday. Hope you all had a wonderful weekend. Today starts our new 4 week strength cycle wi…
Great Job everyone on all the PR’s, like always fridays will be weightlifting days. Don’t ski…
Great Job everyone, remember to keep all your PR numbers. Well be using the % from them starting …
SWOD: Find a 1RM Clean
WOD: 4RFT
1 Rope Climb
8 Jumping Lunges
…
Happy Tuesday! Hope you all enjoyed that WOD yesterday. You can thank Colton for that one. Remind…
This has been one eventful weekend. We attended a competition in St. Pete. Dave and…
Happy Friday! Hope you all have had a good week. This week has been a bit of a reco…
SWOD: Snatch Deadlift
WOD: For Time
30 Double Unders
10 Wallballs
25 dubs
15 Wallb…
Hey guys Saturday we will not have classes because well be at a comp. in St. Pete called WOD JAMZ…
Happy Tuesday! What an awesome day yesterday was. We had a great group, awesome of …
Happy Monday, and Memorial Day everyone! Today we will be doing a tribute Hero WOD in honor of al…
Hey guys Monday is Memorial Day Murph we will have one class at 9am. Well be grilling and hanging…
Hey guys so its Nicks Birthday (tomorrow) today so at the 6:15pm class well be doing a WOD he…
Someone say PARTNER WOD, yup.
SWOD: Bench Press
WOD: For Time
Partners of …
Great job everyone today, see you all tomorrow. Remember we have a …
Hey guys hope everyone had a great weekend and ready for Murph which will…
Great job on all the Deadlift PR’s remember to keep track of it. Also we won’t be having the 5pm …
Happy Thursday! This has been a great week of PR’s. So proud of you all, you can really see the h…
SWOD: Power Clean Tech. Work
WOD: For Time
10 Power Cleans
10 Burpee…
Great Job today guys, tons of PR’s. Remember to write those PR’s down somewhere, because well be …
Hey guys hope you all had a great weekend! A few announcements,…
Great Job today guys, see you all tomorrow for some Weightlifting.
SWOD: Front Squat…
Great Job on the partner WOD today guys, se…
Happy Humpday everyone. Hope you enjoyed your Cinco de Mayo. Today we will be having a fun pa…
Hey Guys great job today with Annie. Annie is another Benchmark WOD, so make sure you write down …
Happy Monday! Hope you all enjoyed your weekend. Thank you to everyone who came for the muscle up…
SWOD: High Hang Snatch+Hang Snatch
WOD: 8 Mins to establish a heavy Snatch for the d…
Happy Thursday everyone! A great week so far this week, lets finish strong. Just a few update…
Happy Tuesday! A great first day back yesterday. It is awesome to see you all put some big number…
Happy Monday! Hope you all had a wonderful weekend. We have another great week ahead so make sure…
https://www.youtube.com/watch?v=dbvfGIieLZg
SWOD: High Hang Clean+Front Squat
WOD: 8Mins to…
SWOD: Deadlift
WOD: Double Tabata
Burpees
Double Unders
Awesome job on Grace guys. Keep track of your Benchmark times a…
Great job today guys! See you all tomorrow for my favorite Benchmark GRACE.
SWOD…
Hope you all had a wonderful weekend! It was a nice couple of days outside, I would encourage eve…
Happy Friday! Hope you all have had a good week. As always, today we will be working on barbell w…
Happy Thursday! Great job so far this week. Lets finish this week off strong. Reminder that Frida…
Happy Wednesday everyone! Another great week thus far. I am really proud …
Great Job everyone today, see you all tomorrow to get after it.
SWOD: Press
W…
Happy Monday everyone! Hope you all had another wonderful weekend. We have another great week of …
Hey guys, weightlifting Fridays are back! These are g…
Happy Thursday! Great week this week. We did two tough Benchmarks, an you all crushed it. Make su…
Hey guys! Another awesome Benchmark WOD today. Make sure you try and get to the gym, because we w…
Happy Tuesday everyone! You all did great yesterday. In my opinion Helen, when done…
Now with the CF Open being over, and doing a deload week last week, we’ll actually get to start a…
Happy Friday everyone! Today we will be working on barbell technique, specifically the snatch. Th…
Happy Thursday everyone! Has been another great week. We have taken some time this week to really…
SWOD: Bent Rows 3×8 and Bulgarian Split Squats 3×6
WOD: 30-20-10
DB Sna…
SWOD: Push Press 3×5 working weight
WOD: 5RFT
1 Rope Climb
6 Box Jumps (24″/20″)
9 KB…
Hey guys, I hope you all had a wonderful weekend. The CF OPEN is officially over. I am so proud o…
Happy Friday! Last night was the announcement of the last Open WOD. It has been a great couple of…
Hope everyone had a great week! Tonight will finally be the announcement of the last Open WOD at …
SWOD: Front Squats
WOD: For Time
3-6-9-12-15
Thrusters (95lb./65lb)
Bar Facing Burpees
SWOD: RDL’S
WOD: 9Min Amrap
20 Double Unders
20 Sit ups
10 Kb Swings
10 Ball Slams…
Happy Monday everyone! Hope you had a wonderful weekend. We had an awesome turn out on Saturday. …
Happy Friday! Below is the 4th workout in the 2015 CrossFit Open. Reminder we are having CrossFit…
Happy Thursday everyone! What a great week. We will be watching the CrossFit Open announcement fo…
Happy Wednesday! Hope you all had a great St. Patrick’s day. Reminder about this Saturday, we wil…
Hey guys, what a great end to 15.3 today! You all continue to impress, keep up the good work. Thi…
Happy Monday everyone! Hope you all had a wonderful weekend. We have another great week ahead, lo…
Happy Friday Everyone! Today is 15.3 of the CrossFit Open. If you plan on coming in Saturday, sti…
Hey guys with the OPEN WODS coming Friday and Saturday, today won’t be crazy hard or going “HAM”….
SWOD: Single Leg RDL’s with barbell
WOD: 4 RFT
5 Deadlifts
…
Happy Tuesday everyone! Great job to everyone who completed 15.2 for the first time yesterday, or…
Happy Monday! Hope you all enjoyed your weekend. It was nice throwing down with Rack Star CrossFi…
SWOD: Snatch tech. work + Overhead Squat
WOD: CrossFit Open 15.2
Every 3 minute…
Happy Thursday everyone! Just a reminder we will be staying and watching the announcement of …
Happy Wednesday everyone! Hope you all are having a great week. Just a couple things coming up, s…
Another great day at the box yesterday! So proud of everyone who completed 15.1 for the first tim…
Happy Monday Everyone! Hope you all enjoyed your weekend. We had a great turn out on Saturday to …
Happy Friday, and first official day of the 2015 CrossFit Open. Thank you to everyone who stopped…
SWOD: Overhead Squats
WOD: For Time
20-15-10-5
Ball Slams
Wallballs
Med ball twist…
Happy Wednesday guys! Just a reminder the deadline to sign up for the CrossFit Open is tomorrow! …
Hey Guys, don’t forget to sign up for the CF OPEN! It starts this week, you must register by Thur…
Happy Monday everyone! We had a great time at The Battle of the Boxes. Everyone who participated …
Great job today guys, bunch of PRs on the deadlifts. Remember there will be NO CLASSES SATURDAY, …
SWOD: Deadlift
WOD: CrossFit Open 12.5 https://www.youtube.com/watch?v=l1966DWtKQY7 Min. Ladd…
Hey guys don’t forget to sign up for the CrossFit Open at Games.CrossFit.com. The Open Workout wi…
Great Job Everyone who PR’ed today! It is so exciting to see how far you all have progressed alre…
Hey there everyone! Hope you all had a wonderful weekend. We have an exciting week this week at t…
SWOD: 12 Mins to Establish a Heavy Clean… “Squat Clean”
https:…
SWOD: Deadlifts
WOD: 3RFT
20 Sit Ups
15 Slam balls
20 Hollow Rocks
15 Back Ext.
…
SWOD: Mobility and Power Clean tech. work
https://www.youtube.com/watch?v=…
SWOD: Press
WOD: For Time
2 Rounds of Cindy ( 1 Round Of Cindy is 5 Pull Ups, 10 …
Happy Monday! Hope everyone enjoyed their weekend. Thank you to everyone who came out Saturday to…
Happy Friday Everyone! Hope you all enjoyed this week. Today we will be working on Snatch techniq…
SWOD: Mobility
Handstand Hold on wall or Wall Walks
Hollow Rocks Into Hollow …
SWOD: Deadlift
WOD: CrossFit Open WOD 13.2
10 MIN AMRAP
5 Shoulder To Overhead…
Hey guys, remember this Saturday we won’t have a 9am class here, we will …
Hope everyone had a great weekend, and enjoyed celebrating the Super Bowl with food and drinks, b…
Happy Friday everyone! What a great week. So proud of all your hard work. As usual, today will be…
SWOD: RDL’s
WOD: 30 Toes to Bar Buy In, then
4 ROUNDS OF
20 wallballs
30 double under…
SWOD: Bent Rows 4×8
Bulgarian Split Squats 4×6
WOD: 7 Minutes of Burpees on 6…
SWOD: Rope Climb Tech. Work (Bring Tall Socks)
WOD: 14MIN AMRAP
1 Rope Climb
10 Box Jump…
Hope everyone had a great weekend, well take a week off of our usual strength cycle and will get …
SWOD: Snatch High Pull
https://www.youtube.com/watch?v=LgEq6nHK9yE (if you have 7 Minutes w…
Hey guys! Great job on that work out yesterday. You all crushed it. We are so proud of how far ea…
SWOD: Hang Clean ( 7 mins to establish a heavy set of 2)
WOD: 3RFT (12min cap)
15 burpees…
Hey guys schedule will go back to normal starting today, hope everyone had a great weekend. If an…
SWOD: Back squat
WOD: 21-15-9
Kb swings
Burpees
SWOD: clean tech. Work
WOD: 10min EMOM
EVEN mins: 2 cleans
ODD mins: 10 ring dips
Hi there everyone! Just a reminder, we will have a guest coach tonight, Friday and Saturday. Kevi…
Happy Wednesday! Hope you all are feeling good after doing that Open workout yesterday. We are ve…
Hi guys! Exciting news, we got our first order of T-Shirts in. We have Men’s Tees and Women’s Tan…
Hi everyone, hope you all had a wonderful weekend! This week we will have a few changes so please…
SWOD: Split Jerk technique
WOD: 10min EMOM
2 Power Cleans
1 split jerk
Happy Thursday everyone. Hope you all have had a good week. We know some people may be a bit …
SWOD: Bent rows 4×8
good mornings 4×6
WOD: 21-15-9
Front squats
Burpees over bar
B…
SWOD: Press
WOD: 5RFT
20 KB swings
10 box jumps
200M run
Hope everyone had a great weekend and is ready to get back on the grind of eating well and stayin…
Hope you all had a great New Year! We are looking forward to a great 2015. Class times will be ba…
Happy New Years Eve everyone! Please be safe tonight. Reminder we only have class at 6 am and 9 a…
Happy Tuesday everyone! Today we will be going over a movement that isn’t covered too often, so b…
Hope you all had a wonderful time with your friends and family! This week classes will still be …
Hope everyone had a great Christmas! We will only have a 9 am class tomorrow. Feel free to stay a…
Happy Tuesday everyone! Great job on those back squats yesterday, we had a ton of people PR! Plea…
Hope everyone had a great weekend! We are looking forward to seeing you all this week. This Wedne…
SWOD: Power Clean Tech. work
WOD: 12 Min EMOM
EVEN: 3 Power Cleans
ODD: 12 Wallballs
…
Nice little core circuit at the box today! Hope to see you all there.
SWOD: Press
WOD: 10 M…
Happy Wednesday Guys! We are midway through the week, so you may be feeling a little sore, but do…
Happy Tuesday Everyone! Looking forward to seeing you all at the box.
SWOD: High Hang Power Sn…
testing
SWOD: Back Squat
WOD: 10 Minutes of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Happy Friday everyone! Thank you all for a wonderful first week. Hope you are looking forward to …
Happy Thursday everyone! We would first like to say thank you so very much for everyone who came …
Hello everyone! Today will officially be our first class here at CrossFit Lena . We are looking f…
SWOD: back squat
WOD: 10min Amrap
7 toes to bar
9 ball slams
11 air squats