WOD

November 12th – November 18th, 2018

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SKILL

Sumo Deadlift 4×4

WOD

5 rounds for time of:
400 M Row
21 SDHP (75/55)
12 Lateral Burpees

SKILL

OHS 5×5

WOD

21-15-9 reps for time of:
OHS (135/95)
Box Jumps (24/20)

SKILL

Deadlift – find a heavy single

WOD

30-20-10 reps for time of:
Calorie Row
Deadlift (185/125)

SKILL

3 Position Clean x3

WOD 

12 minute AMRAP of:
20 DU’s, 1 Power Clean (165/115)
20 DU’s, 2 Power Cleans (165/115)
20 DU’s, 3 Power Cleans (165/115)
*up by 1 Power Clean until finish

SKILL

For load: Power Snatch + Snatch

WOD

“Randy” – For time:
50 Power Snatches (75/55)

SKILL

Push Press 3×3

WOD

“Filthy 50” – for time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 KBS (16/12 KG)
50 Walking Lunges
50 KTE
50 Push Press (45/35)
50 Back Extensions
50 WB’s (20/14)
50 Burpees
50 DU’s

Rest Day!

November 5th – November 11th, 2018

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SKILL

Bent Over Barbell Rows 5×5

WOD

5 rounds for time of:
20/15 Calorie Row
10 Thrusters (115/80)

SKILL

Hang Power Clean + Clean (2+1)x3

WOD

For time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 DU’s
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 DU’s
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 DU’s

SKILL

Back Squat 3×3

WOD

10 minute AMRAP of:
5 Back Squats (205/155)
10 Pull Ups
15 Push Ups

SKILL

For load: 1 Push Press + 3 Push Jerks

WOD 

21-15-9
DB Ground to OH
Box Jumps
WB’s (20/14)

SKILL

Bench Press 5×5

WOD

In Teams of 2:
6 Rounds for time of:
400 M Run
12 TTB
(each partner does 3 rounds)

SKILL

Snatch – find a heavy single

WOD

0:00-10:00 – 300 M Row, 150 M Run, 30 Burpees, Max C&J (135/95)
10:00-12:00 – Rest
12:00-19:00 – 200 M Row, 100 M Run, 20 Burpees, Max Power Snatch (115/80)
19:00-21:00 – Rest
21:00-25:00 – 100 M Row, 50 M Run, 10 Burpees, Max Thrusters (95/65)

Rest Day!

October 29th – November 4th, 2018

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SKILL

OHS 5×5

WOD

For time:
50/35 Calorie Row
35 Lateral Burpees
50 OHS (95/65)

SKILL

Push Jerk 4×4

WOD

400 M Run
21 CTB Pull-ups
15 Box Jumps

400 M Run
15 TTB
10 Box Jumps

400 M Run
9 Pull-Ups
5 Box Jumps

SKILL

Back Rack Lunges 4×10

WOD

15 minute AMRAP of:
30 DU’s
10 DB Power Cleans (50/35)
30 DU’s
10 DB Hang Squat Cleans
30 DU’S
10 DB Push Press
30 DU’s
30 DB Reverse Lunges
30 DU’s
10 DB Thrusters

SKILL

Clean 3×3

WOD 

3 rounds for time of:
10 C&J (135/95)
400 M Row

SKILL

Gymnastics

WOD

12 minute AMRAP of:
15 KB Swings (22/16)
30 Ab Mat SItups
45 Air Squats

SKILL

Deadlift 3×3

WOD

3 rounds for time of:
25 Deadlifts (135/95)
200 M run
25 WB’s (20/14)
200 M Run

Rest Day!

October 22nd – October 28th, 2018

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SKILL

Drop Snatch 4×4

WOD

Death by: E2MO2M
8 Burpee Box Jump Overs
8 Hang Power Snatches (95/65)
8 Thrusters (95/65)

SKILL

Back Squat 5×5

WOD

For time:
500 M Row
50 DB Cleans (50/35)
50 DB Squats (50/35)
50 DB STOH (50/35)
500 M Row

SKILL

Split Jerk 3×3

WOD

15 minute AMRAP of:
60 DU’s
30/21 Calorie Row
10 Push Jerks (165/110)

SKILL

Power Clean + Hang Power Clean for load

WOD 

For time:
21 Deadlifts (155/105)
21 Hang Power Cleans (155/105)
21 WB’s
21 Burpees
21 Sit-Ups

SKILL

RDL 3×3

WOD

10 minute AMRAP of:
20 TTB
20 Push-ups

Synergee Anniversary Workout

Rest Day!

October 15th – October 21st, 2018

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SKILL

KB Windmills 4×10

WOD

6 rounds for time of:
60 DU’s
30 KBS (22/16kgs)
15 Burpees

SKILL

Gymanstics

WOD

15 minute AMRAP of:
12 Back Squats (135/95)
10 DB Hang Power Clean & Jerks (AHAP 5 each arm)
8 TTB

SKILL

Push Press 5×5

WOD

12 minute EMOM of:
7 HPC (95/65)
6 Push Press (95/65)
5 Bar Facing Burpees

SKILL

Snatch 4×2

WOD 

3 rounds for time of:
90 DU’s
5 Snatch (80% of 1 RM)

SKILL

Deadlift 4×4

WOD

14 minute AMRAP of:
200 M Row
7 Deadlifts (225/155)
2 Rope Climbs

TBA!

Rest Day!

October 8th – October 14th, 2018

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Happy Thanksgiving! 

SKILL

Push Jerk 3×3

WOD

21-18-15-12-9-6-3
Push Jerk (95/65)
BF Burpees

SKILL

Back Rack Lunges 4×10

WOD

4 rounds for time of:
400 M Run
100 M Farmer’s Carry (50/35)

SKILL

Snatch Push Press 5×5

WOD 

For time:
50 Box Jumps (24/20)
40 Deadlifts (135/95)
30 TTB
20 KB Snatch (22/16)
10 Bar MU (sc pull-ups)

SKILL

Bench Press – find a heavy single

WOD

21-15-9 reps for time of:
Bench Press (135/95)
Calorie Row

Synergee CrossFit Competition!

Rest Day!

October 1st – October 7th, 2018

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SKILL:

Clean 2×70%, 2×75%, 2×80%

WOD:

“The Chief”
3 minute AMRAP x5 of:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
*Rest 1 minute between rounds

SKILL

Sumo Deadlift 4×4

WOD

“Fight Gone Bad” – 3 rounds 1 minute per station of:
WB’s (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
Rest

SKILL

Gymnastics

WOD

WOD #1 – “Karen”
150 WB’s for time

WOD #2 – “Annie”
50-40-30-20-10 reps for time of:
DU’s
Sit-Ups

SKILL

Snatch – find a 1 RM

WOD 

“Isobel”
For time:
30 Snatches (95/65)

SKILL

Front Squat 3×3

WOD

“Fran” – 21/15/9 reps for time of:
Thrusters (95/65)
Pull-Ups

Skill

Strict Press 5×5

WOD

“Barbara”
5 rounds each for time of:
20 Pull-Ups
30 Push-Ups
40 AB Mat Sit-Ups
50 Air Squats
*Rest 3 minutes between each round

Rest Day!

September 24th- September 30th, 2018

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SKILL:

Back Squat 3×3

WOD:

10 rounds for time of:
10 Back Squats (135/95)
100 M Sprint

SKILL

Power Clean + Push Jerk (3+1)x3

WOD

30-20-10
Calorie Row
Lateral Burpees
Power Cleans (135/95)

SKILL

3 rounds not for time of: 10 GHD’s, 10 HSPU, 10 DB Lateral Raises

WOD

6 minute AMRAP of:
12 KB Swings
35 DU’s
*rest 2 minutes, then repeat

SKILL

Strict Press 3×3

WOD 

For time:
21 Unbroken Thursters (75/55)
100 M Run
15 Unbroken Thrusters (95/65)
200 M Run
9 Unbokren Thrusters (135/95)
400 M Run

SKILL

Deadlift – find a heavy single

WOD

4 rounds for time:
5 Deadlifts (275/185)
10 Ring Dips
5 Bar MU
20 WB’s (20/14)

Skill

Snatch Pull 5×5

WOD

For time:

20 minute AMRAP of:
5 HSPU
5 R Arm KB Snatch
5 L Arm KB Snatch
7 CTB Pull-Ups

Rest Day!

September 17th- September 23rd, 2018

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SKILL:

Bent Over Barbell Rows 4×10

WOD:

4 rounds for time of:
25 Calorie Row
25 Burpees

SKILL

Warm up lifts

WOD

“DT” – 5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

SKILL

OHS – find a heavy single

WOD

3 rounds for time of:
5 MU
10 OHS (155/105)
20 Box Jumps

SKILL

Warm up bench

WOD 

5 rounds for time of:
5 Bench Press (185/115)
800 M Run

SKILL

Synchro practice with partner

WOD

In teams of 2 (MM, FF, or MF) shared reps of:
150 Calorie Row
150 Thrusters (95/65)

Skill

Push Press 5×5

WOD

For time:

3 rounds of:
6 STOH (165/105)
9 TTB
17 Jump Squats

Rest 2 minutes, then

2 rounds of:
26 WB’s
10 Ring Rows

Rest 2 minutes, then

1 round of:
44/33 Calorie Row
44 Push-Ups
44/33 Calorie Row
44 Burpees

Rest Day!

September 10th- September 16th, 2018

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SKILL:

Back Squat – Find a heavy double

WOD:

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps for time of:
STOH (115/85)
Back Squat (115/85)

*every time the bar is dropped 10 burpees

SKILL

Deadlifts 3×3

WOD

8 rounds for time of:
200 M Run
11 DB Burpee Deadlifts (60/45)

SKILL

Power Clean + Hang Power Clean + Clean (1+1+2)x3

WOD

3 rounds for time of:
30 WB’s (20/14)
20 Hang Power Cleans (115/75)
10 Bar Facing Burpees

SKILL

Front Squat 4×4

WOD 

15 minute AMRAP of:
250 M Row
10 Front Squats (135/95)
15 TTB

SKILL

Gymnastics

WOD

21-15-9 reps for time of:
HSPU
DB Snatch (50/35)

Skill

Split Jerk – find a heavy single

WOD

400 M Run
21-15-9 reps of Snatches @ 75/55 & Pull-Ups
400 M Run
21-15-9 reps of Cleans @ 75/55 & Pull-Ups
400 M Run

Rest Day!

September 3rd- September 9th, 2018

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Happy Labour Day!

SKILL

Jerk Behind the neck 3×3

WOD

3 rounds for time of:
25 DB Push Jerks (50/35)
50 DU’s
25 Weighted Step-Ups (50/35)
50 DU’s

SKILL

SLDL 4×4

WOD

3 rounds for max reps of:
1 minute of burpees
1 minute of WB shots (20/14)
1 minute of deadlifts (115/75)
1 minute of MB sit-ups (20/14)
1 minute of hang power cleans (115/75)
1 minute of rest

SKILL

Clean Pull 5×5

WOD 

5 rounds for time of:
200 M run
2 sets of 1 HPC (205/135) + 3 BF burpees
200/150 M row

SKILL

Snatch Push Press 3×3

WOD

For time:
21 Squat Snatches (75/55)
42 Push-Ups
15 Squat Snatches
30 Push-Ups
9 Squat Snatches
18 Push-Ups

Skill

Core training

WOD

For time:
50 Pull-ups
400 M Run
21 Thrusters (95/65)
800 M run
21 Thrusters (95/65)
400 M Run
50 Pull-ups

Synergee Hike!  12:30 PM

Bring Family and Friends 🙂

  • Meet at the end of Coppin Road
  • Wear good shoes (running or hiking)
  • The trail is wet in some spots and very rocky at times
  • Dress accordingly -It gets warm climbing
  • Hike should take 45min-1 hour one way
  • We will hang out for approximately 30 minutes
  • Bring Water + Snacks
  • Allow 3 hours for event

*Optional- Meet at the NorWester for beverages and food after event 🙂

August 27th- September 2nd, 2018

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SKILL

Push Press 5×5

WOD

3 rounds for time of:
12 STOH (95/65)
20 Pistols
200 M Run
20 Push Ups
200 M Run

SKILL

Skill: Power Snatch 3×3

WOD

For time:
30 Hang Power Snatch (135/95)
*every 2 minutes 5 TTB

SKILL

Muscle Up Progressions

WOD

9 minute AMRAP of:
5 Muscle Ups
10 Hang Power Cleans
20 Box Jump Overs

SKILL

3 rounds not for time of: 20 Single Leg KBDL + 10 DB Shoulder Raises + 5 Chin Ups

WOD 

5 – 2 minute rounds of:
10 Burpees
200 M Spirnt
Max rep burpees in time remaining

**PM CLASS WILL TAKE PLACE AT HILLCREST PARK FOR A BOOTCAMP STYLE WORKOUT WITH GINA. ALL MEMBERS WELCOME**

SKILL

Warm up deadlifts

WOD

21 Deadlifts (225/155)
400 M Run
18 Deadlifts (225/155)
400 M run
15 Deadlifts (225/155)
400 M Run
12 Deadlifts (225/155)
400 M Run

Skill

OHS 4×2

WOD

28 minute AMRAP of:
9 OHS (115/75)
1 Rope Climb
12 Bench Press (115/75)

REST DAY

August 20th- August 26th, 2018

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SKILL

Push Jerk 3×3

WOD

3 rounds for time of:
400 M Run
10 STOH (135/95)

SKILL

Establish a 1 RM Snatch (add your partners numbers together for a max score)

WOD

Partner Workout – between 2 people (share the reps!)
1000 M Row
50 Burpees
50 Push-Ups
50 KBHS (22/18 KG)
50 Air Squats

SKILL

Gymnastics Practice

WOD

7 rounds for time of:
12 WB’s (20/14)
12 Box Jump Overs (24/20)

SKILL

Deadlift 5×5

WOD 

10 minute AMRAP of:
60 DU’s
30/21 Calorie Row
15 Deadlifts (225/155)

SKILL

Warm up OHS

WOD

3 minute AMRAP of:
21/15 Calorie Row
21 Lateral Burpees
Max Overhead Squats (75/55)

rest minute

AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats (95/65)

rest 1 minute

AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats (115/80)

rest 1 minute

AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats (135/95)

Come cheer on our teams at Ribfest from 9AM-12PM!!!!

OPTIONAL – 8:00 AM WOD with Gina TBA

REST DAY

August 13th- August 19th, 2018

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SKILL

Bent Over Barbell Rows

WOD

For time:
50 M Walking Lunge with MB OH (20/14)
50 Push-Ups
50 MB Cleans (20/14)
50 Pull-Ups
50 M Walking Lunge with MB OH (20/14)

SKILL

Muscle Snatch 3×3

WOD

5 minute AMRAP of:
10 DB Snatch (50/35)
10 Burpees

Rest 1 minutes

5 minute AMRAP of:
10 DB Push Press (50/35)
20 DU’s

Rest 1 minutes

5 minute AMRAP of:
10 DB Step-Ups (50/35)
10 GHD Sit-Ups

SKILL

3 rounds not for time of: 10 DB Lateral Raises, 10 DB Front Raise, 10 Single Leg KB DL’s

WOD

4 rounds for time of:
40 Air Squats
30 Sit-Ups
20/15 Calorie Row

SKILL

Squat Clean 3×3

WOD 

10 minute AMRAP of:
5 Power Cleans (205/135)
10 TTB

SKILL

Front Squat 4×4

WOD

For time:
5 Bar Muscle Ups
5 CTB Pull-Ups
5 Chin Over Bar Pull-Ups
21 Thrusters (95/65)
4 Bar Muscle Ups
4 CTB Pull-Ups
4 Chin Over Bar Pull-Ups
15 Thrusters (95/65)
3 Bar Muscle Ups
3 CTB Pull-Ups
3 Chin Over Bar Pull-Ups
9 Thrusters (95/65)

*scaled option banded and jumping pull-ups, ring row for muscle-ups

SKILL

Gymnastics Practice

WOD

“Michelle”

Tabata until completion (20 seconds on/10 seconds off)
100 Back Squats (95/65)

straight into

“Annie”
50-40-30-20-10
DU’s
Sit-Ups

REST DAY

August 6th- August 12th, 2018

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Happy Long Weekend!

SKILL

Warm up DB OHS

WOD

“Chaos”
35/30 Calorie Row
30/25 Burpees to Rig
45/40 Single Arm OHS (50/35)
40/45 Single Leg Squats
25 Box Jump Overs (24/20)
2 Rope Climbs

SKILL

Warm Up Snatches

WOD

“Bicouplet 2”

12-9-6
Snatches (135/85)
Bar MU (sc ring rows)
*6 minute time cap

“Bicouplet 1”

21-15-9
Snatches (85/55)
CTB Pull-Ups (sc pull-ups)
*6 minute rime cap

SKILL

Skill: Warm up C&J’s

WOD 

“Clean & Jerk Speed Ladder”

M 95/105/115/125/135
115/125/135/145/155
135/145/155/165/175

F 55/65/75/85/95
75/85/95/105/115
95/105/115/125/135

*1 minute time cap for each ladder. You must complete the first ladder to move to the next

SKILL

Skill: Handstand Walk – obstacle practice

WOD

“Fibonacci”

5-8-13 reps for time of:
HSPU (use paralettes if comfortable)
Double KB Deadlifts (AHAP)
Then, 100 ft. OH KB Lunge

SKILL

Warm up lifts

WOD

“CrossFit Total”

1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
*4 minutes to complete each lift with a max of 3 attempts

REST DAY

Optional – ¼ marathon row for time

July 30th- August 5th, 2018

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SKILL

10 minute EMOM of: 3 push press (choose a challenging weight)

WOD

27-21-15-9 reps for time of:
Deadlifts (225/155)
Push-Ups

SKILL

800 M Run for time

WOD

Every 5 minutes x4 rounds
200 M Run
8 Pull-Ups
4 STOH (135/95)

SKILL

Hang Power Clean – find a 1 RM

WOD

21-15-9 reps for time of:
Hang Power Clean (95/65)
Burpee Box Jumps Overs

SKILL

Hang Snatch + Snatch (1+1)x3

WOD 

4 rounds for time of:
200 M Run
15 TTB
5 Hang Power Snatch (115/85)

SKILL

Bent Over Barbell Rows 4×10

WOD

14 minute AMARP of:
24 DB Snatch
18 Jumping Lunges
12 Burpees
0:30 second wall sit

SKILL

Back Squat 4×4

WOD

4 rounds for time of:
400 M Run
20 Pull-Ups
30 Push-Ups
40 Ab Mat Sit-Ups
50 Air Squats

REST DAY

July 23rd- July 29th, 2018

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SKILL

Bench Press – find a 1 RM

WOD

21-15-9 reps for time of:
Bench Press (135/95)
Box Jumps
Pistols

SKILL

Push Press + Power Jerk + 2 Split Jerks (1+1+2)x4

WOD

10x 1 minute rounds of:
25 Air Squats
Max Rep Clean & Jerks (155/105)

SKILL

Muscle Snatch 3×3

WOD

For time:
800 M Run
15 Power Snatches (135/95)
400 M Run
15 Power Snatches (135/95)
800 M Run

SKILL

3 rounds not for time of: 10 GHD’s + 10 DB Lateral Raises + 10 Barbell Rollouts

WOD 

“Dirty 30” – For time:
30 Air Squats
30 Pull-Ups
30 KB Swings (53/35)
30 KTE
30 Walking Lunges
30 Push Press (45/35)
30 Back Extensions
30 WB’s
30 Burpees
30 DU’s

SKILL

Front Squat 3×3

WOD

18-15-12-9-6-3 reps for time of:
Front Squats (135/95)
Bar Facing Burpees

SKILL

Clean Pulls 5×5

WOD

5 rounds for time of:
250 M Row
5 Squat Cleans (205/145)
10 HSPU
15 GHD Sit-Ups
30 DU’s

REST DAY

July 16th- July 22nd, 2018

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SKILL

OHS 5X2

WOD

For time:
21 OHS (95/65)
200 M Run
21 Thrusters (95/65)
200 M Run
15 OHS
200 M Run
15 Thrusters
200 M Run
9 OHS
200 M Run
9 Thrusters
200 M Run

SKILL

Back Rack Lunges 4×10

WOD

15 minute AMRAP of:
1 Rope Climb
12 DB Push Press (50/35)
1 Rope Climb
100 DU’s

SKILL

Hang Snatch + Snatch – find a heavy set

WOD

“Randy” – for time:
75 Power Snatches (75/55)

SKILL

10 min. EMOM of 10 SDHP (135/95)

WOD 

“Helen” – 3 rounds for time of:
400 M Run
21 KBS (22/16 KG)
12 Pull-Ups

SKILL

Warm up cleans

WOD

100 ft. Handstand Walk (sc. HS hold)
9 Squat Cleans (185/135)
75 ft. Handstand Walk
12 Squat Cleans
50 ft. Handstand Walk
15 Squat Cleans
25 ft. Handstand Walk

Run/Bike Even at Boulevard Lake

REST DAY

July 9th- July 15th, 2018

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SKILL

Bench Press 3×10

WOD

30 Bench Press (135/95)
30 Calorie Row
20 Bench Press
20 Calorie Row
10 Bench Press
10 Calorie Row

SKILL

Front Squat – find a 1 RM

WOD

For time:
400 M Run
14 Front Squats @ 50% of 1 RM
400 M Run
14 Front Squats @ 50% of 1 RM
400 M Run

SKILL

Push Press- find a heavy double

WOD

For time:
10 Push Press (135/95)
4 Box Jumps (30/24)
8 Push Press
8 Box Jumps
6 Push Press
12 Box Jumps
4 Push Press
16 Box Jumps
2 Push Press
20 Box Jumps

SKILL

OHS 3×3

WOD 

12 minute AMRAP of:
2 Power Snatches (135/95)
4 OHS (135/95)
16/12 Calorie Row

SKILL

Skill: Deadlift 4×4

WOD

15 minute AMRAP of:
9 Deadlifts (155/105)
12 HSPU
15 KB Swings (32/18 KG)

SKILL

Skill: Clean & Jerk drills

WOD

100 Hang Power Cleans (135/95)
*EMOM 5 Bar Facing Burpees

20 minute time cap

REST DAY

July 2nd – July 8th, 2018. The week of “The Granite Games”

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Happy Canada Day!

SKILL

Warm Up Snatch

WOD

14 minute AMRAP of:

15 Bar Over Burpees

40/30 Calorie Row

15 Bar Over Burpees

40/30 Calorie Row

15 Bar Over Burpees

 

In remaining time… Establish a 1 RM Snatch

SKILL

Back Squat 3×3

WOD

3 rounds for time of:

12 CTB Pull-Ups

12 Alt. DB Snatch (50/35)

-then-

12 Bar Muscle Ups (sc pull-ups)

12 Alternating DB Snatch (50/35)

*12 minute time cap

SKILL

Hang Power Clean 5×5

WOD 

3-6-9-12-9-6-3 reps for times of:

Hang Squat Clean (135/95)

Bar Facing Burpees

*8 minute time cap

SKILL

Strict Press 5×5

WOD

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 WB’s (20/14)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TTB

SKILL

KB SLDL 4X10 each side

WOD

150 DU’s

75 ft. Front Rack DB Walking Lunges (50/35)

50 DB Thursters (50/35)

75 ft. Front Rack DB Walking Lunges (50/35)

150 DU’s

REST DAY

JUNE 25TH- July 1st, 2018. The Week of “the girls”

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SKILL

Bent Over Barbell Rows 5×5

WOD

“Kelly” – 5 rounds for time of:
400 M Run
30 Box Jumps (24/20)
30 WB’s (20/14)

SKILL

Clean 3×3

WOD

“Elizabeth” – 21-15-9 reps for time of:
Cleans (135/95)
Ring Dips

SKILL

Snatch Balance 4×4

WOD

WOD#1 – “Amanda” – 9-7-5 reps for time of:
Muscle-Ups (sc. Pull-ups)
Snatches (135/95)

WOD #2 – “Annie” 50-40-30-20-10 reps for time of:
DU’s
Sit-Ups

SKILL

Deadlift 5×2

WOD 

“Diane” – 21-15-9 reps for time of:
Deadlifts (225/155)
HSPU

SKILL

Push Jerk – find a heavy single

WOD

“Grace” – 30 reps for time of:
C&J (135/95)

SKILL

Gymanstics

WOD

WOD #1 – “Karen” – For time:
150 WB”s (20/14)

WOD #2 – “Isabel” – 30 reps for time of:
Snatches (135/95)

REST DAY

JUNE 18TH-24TH, 2018

wod-header

SKILL

3 rounds not for time of: 5 HSPU + 10 Pistols + 15 Dips

WOD

“Bear Complex” – 5 rounds x7 waves of:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

SKILL

Deadlift 5×5

WOD

15 minute AMRAP of:

400 M Run

25 Deadlifts (225/155)

SKILL

Front Squat 3×3

WOD

21-15-9 reps for time of:

TTB

Burpees

SKILL

EMOM x5 1 Push Press + 1 Power Jerk + 2 Split Jerks

WOD 

21-18-15-12-9-6-3 reps for time:

Thrusters (95/65)

Sit-Ups

***PM CLASS WILL ALSO INCLUDE AN OLYMPIC LIFTING SEGMENT PRIOR TO WORKOUT***

SKILL

Hang Power Clean 7×7 (touch & go)

WOD

12 Power Cleans (95/65)

50 DU’s

40 second hang from rig

SKILL

1 mile run for time

WOD

“Angie” – For time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

REST DAY

JUNE 11TH-17TH, 2018

wod-header

SKILL

Strict Press 3×3

WOD

18 minute AMRAP of:

200 M Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

SKILL

Bench Press – 10 minutes to establish a 2 rep max

WOD

21-15-9 reps for time of:

Box Jumps (24/20

KB Swings (24/18 KG)

Bench Press (135/95)

SKILL

Squat Clean Thruster – build to a heavy single

WOD

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

SKILL

Warm up deadlifts

WOD 

12 minute AMRAP of:

1,1,1, 2,2,2 3,3,3 ect reps of:

Deadlift (310/225)

Bar Muscle Up (sc. Pull-Up)

X10 DU’s

SKILL

Warm up gymnastics

WOD

“Nancy” – 5 rounds for time of:

400 M Run

15 OHS (95/65)

SKILL

Hang Snatch + Snatch – build to a heavy set

WOD

10x 1 minute rounds of:

10 Burpees over the bar

Max Power Snatch (135/95)

REST DAY

JUNE 4TH-10TH, 2018

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SKILL

OHS 5×5

WOD

For time:

300 M Row

10 Box Jumps (30/24)

3 Rope Climbs

400 M Row

8 Box Jumps (30/24)

2 Rope Climbs

500 M Row

6 Box Jumps (30/24)

1 Rope Climb

SKILL

Power Clean – build to a heavy triple (to be used in WOD)

WOD

Every 2 minutes x7 sets

36 DU’s

9 TTB

3 Power Cleans

SKILL

Push Press 3×3

WOD

10 Rounds for time of:
30 DU’s
5 Deadlifts (135/95)
5 Front Squats (135/95)
5 STOH (135/95)

SKILL

Ab Roll Outs 4×10 superset with KB Windmills 4×5 (each side)

WOD 

27-21-15-9 reps for time of:

Calorie Row

DB Strict Press (35/20)

*100 foot DB Walking Lunges (35/20) after each round

SKILL

Back Squat – find a heavy single

WOD

12 minute AMRAP of:

12 Pull-Ups

12 Push-Ups

12 Sit-Ups

12 Air Squats

SKILL

Power Jerk 4×4

WOD

For time:
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpees
400m Run
45 TTB
400m Run
60 Wall Balls (20/14)
400m Run
75 KB Swings (53/35)

REST DAY

MAY 28ST-JUNE 3RD, 2018

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SKILL

Clean Pull 4×4

WOD

30 DB Hang Power Clean & Jerk

30 Burpees

20 DB Hang Power Clean & Jerk

30 Lateral Burpees over DB

10 DB Hang Power Clean & Jerk

10 DB Facing Burpees

SKILL

Deadlift 5×5

WOD

For time:

15 Deadlifts (315/225)

800 M Run

50 Box Jumps Overs (24/20)

SKILL

10 minute EMOM of: 2 Hang Power Snatch (from the hip)

WOD

5 rounds for time of:

10 Power Snatches (75/55)

40 DU’s

SKILL

Back Squat 5×5

WOD 

5 rounds each for time of:

500 M Row

400 M Run

SKILL

Gymnastics practice

WOD

For time:

5 Strict Press (135/95)

12 DB Snatch (AHAP)

6 Strict Press

12 DB Snatch

7 Strict Press

12 DB Snatch

8 Strict Press

12 DB Snatch

9 Strict Press

12 DB Snatch

SKILL

Bench Press 3×3

WOD

5 rounds for time of:

1 minute of SDHP (95/65)

1minute of WB’s

1 minute of TTB

1 minute of GHD Sit-ups

REST DAY

MAY 21ST-MAY 27TH, 2018 – REGIONALS WEEK

wod-header

HAPPY MAY LONG WEEKEND!

SKILL

Front Squat 3×3

WOD

For time:

4 Rope Climbs
16 Thrusters (115/85)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

SKILL

Back Rack Lunges 5×5 (go light!)

WOD

For time:
25 HSPU
25 TTB
25 Calorie Row
25 DB Box Step-Overs (50/35)
50-ft. R Arm  DB OH Lunge (50/35)
50-ft. L Arm DB OH Lunge (50/35)

SKILL

Snatch 4×2

WOD 

For time:
2 rounds of:
10 Snatches, 155 / 105 lb.
12 Burpees
Then, 2 rounds of:
10 Snatches, 115 / 75 lb.
12 Burpees

SKILL

Warm up Gymnastics

WOD

9 Muscle-Ups (sc. pull-ups)

10 ft. Handstand Walk (sc. Handstand Hold)

36 Alternating Pistols

10 ft. Handstand Walk (sc. Handstand Hold)

9 Muscle-Ups (sc. pull-ups)

10 ft. Handstand Walk (sc. Handstand Hold)

45 Alternating Pistols

10 ft. Handstand Walk (sc. Handstand Hold)

9 Muscle-Ups (sc. pull-ups)

10 ft. Handstand Walk (sc. Handstand Hold)

54 Alternating Pistols

10 ft. Handstand Walk (sc. Handstand Hold)

SKILL

Push Jerk – find a heavy single

WOD

“Triple 3” – For time:
3,000-m row
300 double-unders
3-mile run

REST DAY

MAY 14TH-MAY 20TH, 2018

wod-header

SKILL

For load: 1 Clean + 2 Power Cleans

WOD

21 DB Hang Power Cleans (50/35)

400 M Run

15 DB Hang Power Cleans

400 M Run

9 DB Hang Power Cleans

400 M Run

SKILL

Deadlift 3×3

WOD

15 minute AMRAP of:

60 DU’s

30 WB”s (20/14)

15 Deadlifts (245/165)

SKILL

Snatch Push Press 5×5

WOD

For time:

50 DB Snatches (50/35)

40 Burpees

30 Butterfly Sit-ups

20 HSPU

SKILL

Front Squat 4×4

WOD 

3 rounds for time of:

60 Air Squats

30 KTE

30 Ring Push-ups

SKILL

Push Jerk

WOD

10-20-30 reps for time of:

Push Jerk (135/95)

Calorie Row

Single Arm DB Row (50/35)

SKILL

Core Work

WOD

“Murph” – for time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

REST DAY

MAY 7TH-MAY 13TH, 2018

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SKILL

Halting Clean Deadlift 4×4

WOD

3x 3 minute AMRAP’s of:

8 Deadlifts (95/65)

7 Hang Power Cleans (95/65)

6 Push-Ups

*Rest 1 minute between rounds

SKILL

Bench Press – find a heavy single

WOD

4 rounds for time of:

12 Bench Press (115/85)

400 M Run

SKILL

OHS – 3×3

WOD

For time:

50/35 Calorie Row

27 CTB Pull-Ups

21 Power Snatches (115/80)

15 OHS (115/80)

9 Squat Snatches (115/80)

SKILL

Bent Over Barbell Rows 4×4

WOD 

3 rounds for time of:

50 DU’s

20 GHD Sit-ups

15 Double DB Squats (50/35)

10 HSPU

5 Bar Muscle Ups (sc 15 Pull-Ups)

SKILL

Gymnastics work

WOD

“Fran” – 21-15-9 reps for time of:

Thrusters (95/65)

Pull-Ups

SKILL

KB Turkish Get Up – 2×5 (each side)

WOD

“Jack” – 20 minute AMRAP of:

10 Push Press (115/80)

10 KB Swings (24/16 KG)

10 Box Jumps (24/20)

REST DAY

APRIL 30TH-MAY 6TH, 2018

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SKILL

Front Squat 3×3

WOD

20 minute AMARP of:

20 Push-Ups

30 Sit-Ups

40 Calorie Row

SKILL

Power Clean + Clean – work to a heavy set

WOD

3 rounds for time of:

800 M Run

21 Power Cleans (155/105)

SKILL

Back Rack Lunges 4×10

WOD

5 rounds for time of:

1 Rope Climb

10 DB Snatch (50/35)

50 DU’s

SKILL

Push Press 3×3

WOD 

For time:

20 Calorie Row

30 WB’s (20/14)

20 TTB

30 Box Jumps (24/20)

20 KBHP (24/20)

30 Burpees

20 STOH (135/95)

SKILL

Warm up deadlifts

WOD

For time:

600 M Run

12 Deadlifts (185/135)

12 Lateral Burpees

400 M Run

9 Deadlifts (225/155)

9 Lateral Burpees

200 M Run

6 Deadlifts (275/185)

6 Lateral Burpees

SKILL

Snatch 4×4

WOD

25 minute AMRAP of:

3 rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

2 Snatch (AHAP)

10 M HS Walk (sc 30 second HS hold)

REST DAY

APRIL 23RD-29TH, 2018

wod-header

SKILL

10 minutes to work to a heavy 3 Power Snatch + 2 OHS

WOD

7 rounds for time of:

5 Power Snatches (95/65)

1 sub 0:40 200 m sprint

*if the sprint takes longer than 40 seconds, redo it before moving back to snatches

SKILL

Back Squat 5×5

WOD 

8 minute AMRAP of:

15 Deadlifts (135/95)

15 TTB

SKILL

Clean Pull 5×5

WOD

20 minute AMRAP of:

10 Power Cleans (185/125)

20 Burpees

30 Pull-Ups

40 Walking Lunges

50 DU’s

SKILL

Push Jerk – find a heavy single

WOD

For time:

20 Thrusters (95/65)

20 SDHP
20 Push Jerks

20 OHS

20 Front Squats

SKILL

800 M Run for time

WOD

30-20-10 reps for time of:

WB’s (24/20)

GHD Sit-Ups

*100 DU’s after each set

SKILL

Bench Press 3×3

WOD

5 rounds for time of:

200 M Sprint

10 Burpee Box Jump Overs (24/20)

10 C&J’s (135/95)

REST DAY

APRIL 16TH-22ND, 2018

wod-header

SKILL

Work to a heavy 2 Hang Power Clean + 2 Front Squats

WOD

70 DU’s

50 KBHS (50/35)

70 DU’s

50 DB Push Press (35/25)

70 DU’s

50 KBHS (50/35)

50 DU’s

SKILL

Warm up Deadlifts

WOD 

3 rounds for time of:

1:00 Wall Sit

7 Deadlifts (275/205)

1:00 Handstand Hold

5 Deadlifts (275/205)

1:00 KB Front Rack Hold (53/35)

3 Deadlifts (275/205)

1:00 Tuck Hold on Rings

SKILL

Push Press 5×5

WOD

18 minute AMRAP of:

21/15 Calorie Row

18 Jumping Lunges

15 AB Mat Sit-Ups

12 HR Push-Ups

SKILL

Snatch Balance 5×5

WOD

3 rounds each for time of:

15 OHS (115/85)

15/12 Calorie Row

SKILL

Split Jerk – find a heavy single

WOD

4 rounds for time of:

400 M Run

12 Burpee Box Jump Overs (30/24)

SKILL

Clean 4×4

WOD

For time:

60 WB’s

50 Box Jumps

40 Burpees Over Barbell

30 TTB

20 Hang Power Cleans (145/105)

10 STOH (145/105)

REST DAY

APRIL 9-15TH, 2018

wod-header

SKILL

Deadlift 4×4

WOD

10 minute AMRAP of:

10 SDHP (95/65)

10 Pull-Ups

SKILL

Warm up C&J

WOD 

3 rounds for time of:

30 KBS (24/18)

1 C&J (135/95)

25 Air Squats

1 C&J (135/95)

50 ft. Farmer’s Walk (75/50)

1 C&J (135/95)

15 Box Jumps

1 C&J (135/95)

10 Burpees

1 C&J (135/95)

SKILL

3 rounds of: 10 Hollow Rocks, 10 V-Ups, 10 Tucks, 10 Second Hollow Hold

WOD

For time:

50 Sit-Ups

40 Walking Lunges

30 Push Press (95/65)

20 Pistols

10 Burpees

5 Rope Climbs

SKILL

Muscle Snatch 3×3

WOD

30-20-10 reps for time of:

TTB

DB Thrusters (35/25)

SKILL

Power Clean 3×3

WOD

“Elizabeth” – 21-15-9 reps for time of:

Cleans (135/95)

Ring Dips

SKILL

Snatch – find a 1 RM

WOD

For Time:
200 M Run
27 WB’s (20/14)
27 Box Jumps (24/20)
200 M Run
21 WB’s (20/14)
21 Box Jumps (24/20)
200 M Run
15 WB’s (20/14)
15 Box Jumps (24/20)
200 M Run
9 WB’s (20/14)
9 Box Jumps (24/20)
200 M Run

REST DAY

MARCH 19TH – MARCH 25TH, 2018

wod-header

SKILL

Jerk Dip Squat 4×4

WOD

13-11-9-7 reps for time of:

Front Squats (155/105)

Calorie Row

GHD Sit-Ups

SKILL

Snatch 3×3

WOD 

12 minute AMRAP of:

7 HSPU

8 Hang Power Snatch (95/65)

9 Lateral Burpees

SKILL

Hang Power Clean – find a 1 rep max

WOD

12 minute AMRAP of:

12 Front Rack Stationary Lunges (115/85)

12 Hang Power Cleans (115/85)

SKILL

3 rounds not for time of 10 DB Curls, 10 DB Tricep Extensions, 10 DB Lateral Raises

WOD

15-12-9-6-3 reps for time of:

DB Push Press (50/35)

Pull-Ups

SKILL

Bent Over Barbell Rows 5×5

WOD

EMOM – Alternating between 2 movements you’d like to work on

Movement 1

Movement 2

SKILL

Back Squat 5×5

WOD

20 minute AMRAP:

7 Power Cleans (95/65)

7 WB’s (20/14)

200 M Run

REST DAY

MARCH 19TH – MARCH 25TH, 2018

wod-header

SKILL

Bench Press 5×5

WOD

5 rounds for time of:

30 KBS (24/18)

20 Burpees

10 Bench Press (135/95)

SKILL

Clean Pull 5×5

WOD 

“Nancy” – 5 rounds for time of:

400 M Run

15 OHS (95/65)

SKILL

Skin the cats (Sc Toes to Ring)

WOD

3 rounds for time of:

400 M Row

15 Strict Press (95/65)

12 TTB

SKILL

Sumo Deadlift 5×5

WOD

16 minute AMRAP of:

3o DU’s

15 SDHP (95/65)

12 Burpee Box Jumps

9 WB’s (20/14)

SKILL

Bent Over Barbell Rows 5×5

WOD

12 minute AMRAP of:

12 Front Rack Stationary Lunges (115/85)

12 Hang Power Cleans (115/85)

SKILL

Snatch Balance 5×5

WOD

For time:

200 DU’s

60/50 Calorie Row

50 Push-Ups

40 Air Squats

30 Deadlifts (225/165)

20 Muscle-Ups (Sc Pull-Ups)

REST DAY

MARCH 19TH – MARCH 25TH, 2018

wod-header

SKILL

Push Jerk 4×4

WOD

For time:

100 Weighted Sit-Ups (20/14)

50 Burpees

25 STOH (135/85)

SKILL

Clean – find a 1 RM

WOD 

Every 3 minutes for 5 rounds

2 Cleans (80% 1 RM)

9 Box Jumps

12/10 Calories

SKILL

Front Squat 5×5

WOD

12 minute AMRAP of:

12 WB’s (20/14)

12 KBHS (53/35)

25 M Bear Crawl

SKILL

Snatch 3×3

WOD

12 TTB

9 Power Snatch (135/95)

12 TTB

7 Power Snatch

12 TTB

5 Power Snatch

SKILL

Gymnastics Work

WOD

15 minute AMRAP of:

30 Air Squats

15 Push-Ups

TBA – THE OPEN 18.5

REST DAY

MARCH 12TH – MARCH 18TH, 2018

wod-header

SKILL

Clean 4×4

WOD

6 rounds for time of:

7 Hang Power Cleans (95/65)

7 Push Press (95/65)
7 Lateral Burpees

SKILL

Back Squat 3×3

WOD 

14 minute AMRAP of:

800 M Run

20 R Arm DB Hang Snatch (50/35)

20 L Arm DB Hang Snatch

25 R Arm DB OH Walking Lunges (50/35)

20 L Arm DB OH Walking Lunges

20 Burpees

20 M Broad Jump

SKILL

Gymnastics Work

WOD

5 rounds for time of:

400 M Row

15 Thrusters (95/65)

SKILL

SLDL 4×4

WOD

21-18-15-12-9-6-3 reps for time of:

WB’s (20/14)

DB Deadlifts (50/35)

SKILL

Snatch Pull 5×5

WOD

4x 3 minute AMRAPs of:

13 Power Snatches (75/55)

12 Box Jumps

*1 minute rest between rounds

TBA – THE OPEN 18.4

REST DAY

MARCH 5TH – MARCH 11TH, 2018

wod-header

SKILL

Bent Over Barbell Rows 4×10

WOD

Tabatas – 8 rounds of 20/10

WB’s (20/14)

Pull-Ups

DU’s

Box Jumps (24/14)

SKILL

Snatch Balance 5×5

WOD 

8 minute AMRAP of:

9 Power Snatches (75/55)

11 Push-Ups

SKILL

OHS – Find a heavy single

WOD

30 OHS (95/65)

30/25 Calorie Air Runner

*Rest 1 minute

25 Front Squats (135/95)

25/20 Calorie Air Runner

*Rest 1 minute

20 Back Squats (185/135)

20/15 Calorie Air Runner

SKILL

3 rounds not for time of: 10 GHD Back Extensions, 10 DB Lateral Raises, 10 DB Bent Over Flys

WOD

3 Rounds for time of:

30 Push Press (95/65)

30 DU’s

30 Sit-Ups

30 Ring Dips

SKILL

Clean + Jerk (2+1)x3

WOD

15 minute AMRAP of:

1 round of Bear Complex (135/95)

15 Burpees

TBA – THE OPEN 18.3

REST DAY

FEBRUARY 26TH – MARCH 4TH, 2018

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SKILL

Front Squat 3×10

WOD

10-8-6-4-2 reps for time of:

Unbroken Thrusters (155/105)

Burpees

CTB Pull-Ups

SKILL

Deadlift 3×3

WOD 

15 minute AMRAP of:

15 Deadlifts (225/155)

15 WB’s

15 HSPU

SKILL

Bench Press 5×5

WOD

3 Five Minutes Rounds of:

10 Bench Press (135/95)

10 Box Jumps

Row for Max Calories

*Rest 1 minute between rounds

SKILL

Clean Pull 5×5

WOD

3 rounds for time of:

500 M Row

12 Power Cleans (155/105)

50 DU’s

SKILL

KB Windmills 5×5

WOD

7x 1 Minute Rounds of:

10 Lateral Burpees Over KB

Max KB Swings in remaining time

TBA – THE OPEN 18.2

REST DAY

FEBRUARY 19TH – FEBRUARY 25TH, 2018

wod-header

HAPPY FAMILY DAY!

SKILL

For load – Hang Clean + Clean (2+1)

WOD 

15-12-9-6-3- reps for time of:

Hang Power Cleans (135/95

Calorie Row

Burpees

SKILL

Front Squat 3×3

WOD

15 minute AMRAP of:

20 TTR

40 Walking Lunges holding plate in front (35/25)

SKILL

Push Jerk 4×4

WOD

15 minute AMRAP of:

8 Strict Press (85/65)

6 Chin Ups

2 Rope Climbs

SKILL

Sumo Deadlift 5×3

WOD

For time:

30 Sumo Deadlift HP (135/95)

15 Box Jumps

20 Sumo Deadlift HP

10 Box Jumps

10 Sumo Deadlift HP

5 Box Jumps

TBA – THE OPEN 18.1

REST DAY

FEBRUARY 12TH – FEBRUARY 18TH, 2018

wod-header

SKILL

Barbell Step Ups 3×10

WOD

5 rounds for time of:

12 R DB Hang Snatch

12 L Arm DB Hang Snatch

12 Box Jump Overs

20 Second Tuck Hold (alternating between rings and rig)

SKILL

Hang Clean 3×3

WOD 

“The Open 11.5”
20 minute AMRAP of:

5 Power Cleans (145/95)

10 TTB

15 WB’s (20/14)

SKILL

Deadlift 5×5

WOD

15 Deadlifts (275/205)

9 Burpee CTB Pull Ups

12 Deadlifts

12 Burpee CTB Pull-Ups

9 Deadlifts

15 Burpee CTB Pull-Ups

SKILL

Pause Back Squat 3×5 (3 second pause at bottom)

WOD

10 minute AMRAP of:

35 DU’s

10 HSPU

SKILL

For load: 1 Power Snatch + 2 Hang Snatch

WOD

3 rounds of:

1 minute Max Calorie Row

1 minute Max Power Snatch (95/65)

1 Minute Max Pull-Ups

SKILL

Gymnastics

WOD

18 minute AMRAP of:
21 Push Press (75/55)
18 Jumping Lunges
15 Ab Mat Sit-ups
12 HR Pull-Ups

REST DAY

JANUARY 29TH – FEBUARY 4TH, 2018

wod-header

SKILL

3 rounds not for time of: 10 DB Lateral Raises, 10 DB Shoulder Press, 10 DB Bent Over Flys

WOD

7 rounds for time of:

14 DB Deadlifts (50/35)

14 Alternating DB Shoulder Presses

SKILL

Good Mornings 4×10

WOD 

For time:
30 OH Walking Lunges w Plate (45/35)
30 knees-to-elbows
30 Sit-Ups
30 Calorie Row
30 Sit-Ups
30 KTE
30 OH Walking Lunges with Plate

SKILL

Bench Press 5×5

WOD

21-15-9 reps for time of:

Bench Press (135/95)

Calorie Row

SKILL

Clean & Jerk – find a heavy single

WOD

3 rounds for time of:

15 WB’s (20/14)

15 Unbroken Power Cleans (AHAP)

15 Ring Push-Ups

SKILL

Warm up squats

WOD

20 minute AMRAP of:

25 Burpees
15 BW Back Squats

SKILL

Clean Pull 5×5

WOD

5 rounds for time of:
100 M Air Runner
10 Squat Clean Thrusters (115/75)
15 KB Swings (53/35)
100 M Air Runner

REST DAY

JANUARY 29TH – FEBUARY 4TH, 2018

wod-header

SKILL

Warm up front squats

WOD

5 minute AMRAP of:
Buy In: 100 DU’s
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 3 Minutes 
5 minute AMRAP of:
Buy In: 100 DU’s
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 3 Minutes 
5 minute AMRAP of:
Buy In: 100 DU’s
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

SKILL

Deadlift 5×5

WOD 

4 rounds for time of:

30/21 Calorie Row

30 AB Mat Sit-Ups

30 KBHS (53/35)

SKILL

Back Rack Lunges 4×10

WOD

20 minute AMRAP of:

10 CTB Pull-Ups

15 Push Ups

20 Alternating Pistols

*Every 3 rounds, 400 M Air Runner

SKILL

Push Press 3×3

WOD

For time:

50 Walking Lunges

40 SDHP (135/95)

30 TTB

20 Push Press (135/95)

10 Burpees

SKILL

Hang Snatch – Find a heavy single

WOD

5 rounds for time of:

5-10-15-20-15-10-5 reps for time of:

WB’s (20/14)

Box Jump Overs (24/20)

SKILL

OHS 5×5

WOD

21 – 15 – 9
Calorie Air Runner
Thrusters (95/65)

15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over the Bar
Overhead Squats (95/65)

REST DAY

JANUARY 29TH – FEBUARY 4TH, 2018

wod-header

SKILL

Warm up front squats

WOD

5 minute AMRAP of:
Buy In: 100 DU’s
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 3 Minutes 
5 minute AMRAP of:
Buy In: 100 DU’s
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 3 Minutes 
5 minute AMRAP of:
Buy In: 100 DU’s
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

SKILL

Deadlift 5×5

WOD 

4 rounds for time of:

30/21 Calorie Row

30 AB Mat Sit-Ups

30 KBHS (53/35)

SKILL

Back Rack Lunges 4×10

WOD

20 minute AMRAP of:

10 CTB Pull-Ups

15 Push Ups

20 Alternating Pistols

*Every 3 rounds, 400 M Air Runner

SKILL

Push Press 3×3

WOD

For time:

50 Walking Lunges

40 SDHP (135/95)

30 TTB

20 Push Press (135/95)

10 Burpees

SKILL

Hang Snatch – Find a heavy single

WOD

5 rounds for time of:

5-10-15-20-15-10-5 reps for time of:

WB’s (20/14)

Box Jump Overs (24/20)

SKILL

OHS 5×5

WOD

21 – 15 – 9
Calorie Air Runner
Thrusters (95/65)

15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over the Bar
Overhead Squats (95/65)

REST DAY

NOVEMBER 13TH-19TH, 2017

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SKILL

Back Rack Lunges 4×10

WOD

20 minute AMRAP of:

10 CTB Pull-Ups

15 Push Ups

20 Alternating Pistols

*Every 3 rounds, 400 M Air Runner

SKILL

Sumo Deadlift 5×5

WOD 

10 minute AMRAP of:

10 SDHP (135/95)

20 Box Jump Overs

SKILL

Front Squat 3×3

WOD

21-15-9 reps of:

Push Press (95/65)

Calorie Row

GHD Back Extensions

SKILL

3 rounds not for time of: 10 TTB, 10 GHD Sit-Ups, 30 second HS Hold

WOD

5 rounds for time of:

10 Burpees

1 Round of DT

*score is your slowest round

SKILL

Turkish Get Up

WOD

5 rounds for time of:

15 DB Thrusters

50 DU’s

3 Rope Climbs

CROSSFIT SKILLS CLASS

REST DAY

NOVEMBER 6TH-12TH, 2017

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SKILL

Back Squat 5×5

WOD

18 minute AMRAP of:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 TTB

SKILL

Hang Power Clean – find a heavy single

WOD 

15-12-9-63- reps for time of:

Hang Power Clean (115/85)

WB’s (20/14)

SKILL

Push Press 3×3

WOD

“Annie Plus” – For time:

100 DU’s

50 AB Mat Sit-ups

200 M Row

80 DU’s

40 AB Mat Sit-Ups

200 M Row

60 DU’s

30 AB Mat Sit-Ups

200 M Row

40 DU’s

20 AB Mat Sit-Ups

200 M Row

20 DU’s

10 AB Mat Sit-ups
200 M Row

SKILL

Handstand Progressions

WOD

“Dianne” – 21-15-9 reps for time of:

Deadlifts (225/155)

HSPU

SKILL

Warm Up Bench Press

WOD

“Friday Pump Sesh”

21-15-9 reps for time of:

Bench Press (135/95)

Bent Over DB Row

Push Ups

Burpees

SKILL

Snatch Pull 5×5

WOD

“Kelly” – 5 rounds for time of:

400 M Air Runner

30 Box Jumps

30 WB’s

REST DAY

OCTOBER 30TH – NOVEMBER 5TH, 2017

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SKILL

For load: 1 cycle of “The Bear Complex”

WOD

3 minute AMRep of: DU’s

1 minute AMRep of: Curtis P’s (135/95)

2 minute AMRep of: DU’s

1 minute AMRep of: Curtis P’s

1 minute AMRep of: DU’s

1 minute AMRep of: Curtis P’s

SKILL

Push Press – find a heavy single

WOD 

“The Dirty 30” – For time:

30 Box Jumps

30 Jumping Pull-Ups

30 KB Swings (35/25 lb)

30 Lunges

30 Knees To Elbow

30 Push Press (45/35)

30 Back Extensions

30 WB’s

30 Burpees
30 DU’s

SKILL

1 minute Max Calories on Air Runner

WOD

Partner Workout – 15 minute AMRAP of:

5 Hang Power Cleans (135/95)

10 Deadlifts (135/95)

5 Burpees

*Partner hangs from bar while other is working

SKILL

Hang Snatch + Snatch (1+2)x3

WOD

3 rounds for time of:

3 Rope Climbs

10 TTB

21 Walking Lunges with Plate OH (45/35)

400 M Run

SKILL

OHS 5×5

WOD

5 rounds for time of:

21 Air Squats

15 Burpees

9 DB Cleans (50/35)

SKILL

Clean 3×3

WOD

30 minute AMRAP of:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

REST DAY

OCTOBER 23RD – OCTOBER 29TH, 2017

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SKILL

Bench Press 5×3

WOD

21-15-9

Bench Press

WB’s

*1 rope climb after every round

SKILL

Front Squat 5×5

WOD 

Every 5 minutes x4 rounds

300 M Row

20 KBHS (53/35)

20 Box Jump Overs (24/20)

SKILL

3 rounds (not for time) of: 10 DB Lateral Raises, 10 DB Upright Row, 10 DB Front Rasise

WOD

21 Deadlifts (135/95)
10 Burpees
18 Deadlifts (155/115)
10 Burpees
15 Deadlifts (185/135)
10 Burpees
12 Deadlifts (225/165)
10 Burpees
9 Deadlifts (255/185)
10 Burpees
6 Deadlifts (295/205)
10 Burpees
3 Deadlifts (315/225)
10 Burpees

SKILL

Split Jerk 3×3

WOD

12 minute AMRAP of:

12/10 Calorie Row

15 Ring Push-Ups

20 Pistols

SKILL

Paralettes

WOD

42 DB Snatch (50/35)

21 R Arm DB Thrusters (50/35)

21 L Arm DB Thrusters (50/35)

9 DB Deadlifts (50/35)

30 DB Snatch (50/35)

15 R Arm DB Thrusters (50/35)

15 L Arm DB Thrusters (50/35)

15 DB Deadlifts (50/35)

18 DB Snatch (50/35)

9 R Arm DB Thrusters (50/35)

9 L Arm DB Thrusters (50/35)

18 DB Deadlifts (50/35)

SKILL

Clean 3×3

WOD

30 minute AMRAP of:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

REST DAY

OCTOBER 16TH – OCTOBER 22ND, 2017

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SKILL

Hang Clean 4×2

WOD

Tabatas 8 rounds of 20 seconds on/10 seconds off of:

Hang Power Clean (135/95)

Box Jump (24/20)

WB’s (20/14)

KBHS (18/14 KG)

SKILL

RDL 4×8

WOD 

16 minute EMOM alternating between:

10 DB Push Press (AHAP)

3 Wall Climbs

50 DU’s

2 Rope Climbs

SKILL

Bent Over Barbell Row 4×10

WOD

21 Back Squats (135/95)
10 Burpees
18 Back Squats (155/115)
10 Burpees
15 Back Squats (185/135)
10 Burpees
12 Back Squats (225/165)
10 Burpees
9 Back Squats (255/185)
10 Burpees
6 Back Squats (295/205)
10 Burpees
3 Back Squats (315/225)
10 Burpees

SKILL

10 minute EMOM of: 10 SDHP (135/95)

WOD

“Annie” – For time 50-40-30-20-10 reps of:

DU’s

Sit-Ups

SKILL

Push Press 3×3

WOD

3 rounds for time of:

400 M Run

15 TTB

20 DB Floor Press (AHAP)

SKILL

Power Snatch 4×2

WOD

Buy In – 800 M Run

5 Rounds for time of:

12 CTB Pull-Ups

9 Squat Snatches (95/65)

6 HSPU

Cash Out – 800 M Run

REST DAY

OCTOBER 9TH – OCTOBER 15TH, 2017

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HAPPY THANKSGIVING!

SKILL

Bench Press 4×4

WOD 

20 minute AMRAP of:

(+2) Pull-Ups

(+10) Walking OH Lunges (45/25)

100 M Farmer’s Carry (55/35)

SKILL

For load: 2 Front Squats + 1 Power Jerk

WOD

800 M Run

20 WB’s

800 M Run

20 WB’s

SKILL

3 rounds not for time of: 5 Pull-Ups, 10 HSPU, 15 GHD Sit-Ups

WOD

3 rounds for time of:

10 Power Clean & Jerks (135/95)

50 DU’s

…and then….

10 Front Squats (135/95)

5 Burpee Box Jumps (24/20)

SKILL

Power Snatch + Snatch (2+1)x5

WOD

14 minute EMOM of:

10 DB Snatch (55/35)

10 Burpees

SKILL

Clean Pull 5×5

WOD

For time:

50 Jumping Lunges

50 Jumping Pull-Ups

50 SDHP (95/65)

50 Sit-Ups

50 Back Extensions

50 Power Cleans (95/65)

REST DAY

OCTOBER 2ND – OCTOBER 8TH, 2017

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SKILL

Clean – find a heavy single

WOD

7 minute AMRAP of:

3 C&J’s (135/95)

3 Ab Mat Sit-Ups

6 C&J’s

6 Ab Mat Sit-Ups

9 C&J

9 Ab Mat Sit-Ups

…….

SKILL

Push Press 5×5

WOD 

5 rounds for time of:

12 Push Press (135/95)

20 Box Jumps (24/20)

SKILL

OHS 3×3

WOD

400 M Run

50 OHS (45/35)

400 M Run

50 Thrusters (45/35)

400 M Run

50 Front Squats (45/35)

SKILL

Gymnastics work

WOD

15 minute AMRAP of:

400 M Row

21 KBHS
12 Pull-Ups

SKILL

Deadlift 3×3

WOD

15-12-9-6-3 reps for time of:

Deadlifts (95/65)

Strict Press (95/65)

Stationary Back Rack Lunges (95/65)

SKILL

Snatch Balance 3×3

WOD

5 rounds for time of:

200 M Run

30 DU’s

9 Squat Snatches (115/80)

REST DAY

SEPTEMBER 25TH – OCTOBER 1ST, 2017

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SKILL

Ring Work (Push-Ups, Toes To Ring, Muscle-Ups)

WOD

For Time:

21 Power Cleans (115/85)

21 Ring Dips

500 M Row

15 Power Cleans

15 Ring Dips

500 M Row

9 Power Cleans

9 Ring Dips

SKILL

For Load: 3 Position Snatch

WOD 

For Time:

120 DU’s

30 CTB Pull-Ups

30 Power Snatches (95/65)

120 DU’s

SKILL

Pause Front Squat – Build To A Heavy Single

WOD

9-15-21 reps for time of:

Thrusters (95/65)

Burpees

SKILL

Power Clean + Hang Clean 4×2

WOD

4 minute AMRAP of:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Burpees in time remaining
Rest 2 minutes
4 minute AMRAP of:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Burpees in Time Remaining
Rest 2 minutes
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Burpees in Time Remaining

SKILL

Bench Press 5×5

WOD

30-20-10 reps for time:

GHD Sit-Ups

TTB

WB’s (20/14)

SKILL

Split Jerk 3×3

WOD

6 rounds for time of:

24 Squats

24 Push-Ups

24 Walking Lunges

400 M Run

REST DAY

SEPTEMBER 18TH – SEPTEMBER 24TH, 2017

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SKILL

Deadlift 3×3

WOD

5 minute AMRAP of:
50 DU’s Buy In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 1:00
5 minute AMRAP of:
50 DU’s Buy In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 1:00
5 minute AMRAP of:
50 DU Buy In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

SKILL

Push Press 5×5

WOD 

“Fight Gone Bad” – 3 rounds, 1 minute at each station of:

WB’s (20/14)

SDHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Calories)

Rest

SKILL

10 minute EMOM of: 5 Back Squats @ 75%

WOD

8 minute AMRAP of:

10 TTB
10 Burpees

SKILL

For load: 1 Clean + 2 Front Squat + 1 Split Jerk

WOD

15 minute AMRAP of:

7 Power Cleans (135/95)

7 Push-Ups

200 M Run

SKILL

Gymnastics Practice

WOD

21-18-15-12-9-6-3

Strict Press (75/55)

Calorie Row

SKILL

Snatch Grip Deadlift 3×5 + Snatch Grip High Pull 3×5

WOD

For time:

80 DU’s

80 Air Squats

800 M Run

400 M Run with Med Ball (20/14)

40 KBHS (24/20KG)

40 Calorie Row

REST DAY

SEPTEMBER 11TH – SEPTEMBER 17TH, 2017

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SKILL

Clean Pull 3×5

WOD

“The Bear Complex” – 5 rounds each for time of:

7 Unbroken Sets of:

1 Power Clean (135/95)

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

SKILL

800 M Run for time

WOD 

15 minute AMRAP of:

200 M Run

20 DB Snatch (AHAP)

200 M Row

20 Burpees

SKILL

Muscle-Ups

WOD

20 minute AMRAP of:

3 Muscle-Ups

15 Box Jumps (24/20)

20 Power Cleans (75/55)

50 DU’s

SKILL

1 Power Snatch + 2 OHS + 1 Snatch

WOD

21-15-9

Snatches (95/65)

CTB Pull-Ups

SKILL

Good Mornings 4×10

WOD

For time:

25 WB’s

400 M Run

10 SDHP (135/95)

*3 minute rest

10 SDHP (135/95)

400 M Run

25 WB’s

SKILL

Split Jerk 3×3

WOD

“Emily” – 10 rounds for time of:
30 DU’s
15 Pull-Ups
30 Squats
100-m Sprint
Rest 2 minutes

REST DAY

SEPTEMBER 4TH – SEPTEMBER 10TH, 2017

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HAPPY LABOUR DAY!

SKILL

Strict Press 3×3

WOD 

15 minute AMRAP of:

60 DU’s

15 Burpees

10 Strict Press (75/55)

SKILL

Clean 3×3

WOD

9 minute EMOM of:

7 Push-Ups

7 Front Rack Lunges (95/65)

7 Hang Power Cleans (95/65)

SKILL

KB Turkish Get-Up 4×5

WOD

“Helen” – 3 rounds for time of:
400 M Run
21 KB Swings (53/35)
12 Pull-ups

SKILL

Sumo Deadlift 5×5

WOD

20 Thrusters (95/65)

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

*4 Burpees to start and EMOTM

SKILL

Push Press – find a heavy single

WOD

20 minute AMRAP of:

20 WB’s

20 Box Jumps (24/20)

20 TTB

20 Push Press (95/65)

20 WB’s

20 HSPU

2 Rope Climbs

REST DAY

AUGUST 28TH – SEPTEMBER 3RD, 2017

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SKILL

Clean 3×3

WOD

“The Chief”

5x 3 minute AMRAPS (1 minute rest between rounds) of:

3 Power Cleans (135/95)
6 Push-Ups

9 Air Squats

SKILL

Bench Press 3×3

WOD 

3 rounds for time of:
25 Push Press (95/65)
30 Calorle Row
100 DU’s

SKILL

Deadlift 5×5

WOD

40-30-20-10 reps for time of:

GHD Sit-Ups

Box Jumps (24/20)

SKILL

Press in Snatch 5×5

WOD

10 minute EMOM of:

5 Power Snatches (135/95)

5 Lateral Burpees

SKILL

Bent Over Barbell Row 4×10

WOD

8 minute ascending ladder increasing by 3’s

8 Thrusters (95/65)

3 TTB

6 Thrusters (95/65)

6 TTB

9 Thrusters (95/65)

9 TTB

….

SKILL

Back Squat 4×4

WOD

4 round for time of:

21 WB’s (20/14

18 Calorie Row

15 Box Jump Overs (24/20)

12 DB Snatch (80/55)

REST DAY

AUGUST 21ST – AUGUST 27TH, 2017

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SKILL

Front Squat 3×3

WOD

3 rounds for time of:

10 DB Snatch (50/35)

10 Front Squats (165/115)

10 Burpees

SKILL

Build to a heavy 3 position Clean + Split Jerk

WOD 

8 minute AMRAP of:

2-4-6-8-10-12….

Power Cleans (155/105)

Box Jumps (24/20)

SKILL

Push Press 5×5

WOD

8 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (135/95)
Sit-Ups
Deadlifts (135/95)

SKILL

Back Rack Lunges 4×10

WOD

21-15-9 reps for time of:
Sumo Deadlift High Pull (75/55)
Push Press (75/55)
Lateral Burpee Over Bar

SKILL

Gymnastics (Handstands, DU’s, Hollow Rocks)

WOD

4 minute AMRAP of:
15-12-9
WB’s (20/14)
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining

Rest 2 minutes

4 minute AMRAP of:
15-12-9
WB’s (20/14)
TTB
Max Calorie Row in Time Remaining

 rest 2 minutes

4 minute AMRAP of:
15-12-9
WB’s (20/14)
Pull-ups
Max Calorie Row in Time Remaining

SKILL

Snatch Balance 5×5

WOD

100 DU’s
30 OHS (95/65)
100 DU’s
30 Power Snatch (95/65)
100 DU’s
30 OHS (95/65)
100 DU’s

REST DAY

AUGUST 14TH – AUGUST 20TH, 2017

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SKILL

7 minute EMOM of: 10 Back Squats @ 50% 1 RM

WOD

15 minute AMRAP of:

200 M Farmer’s Carry (60/40)

20 Deficit Push-Ups on DB’s (60/40)

10 DB Push Jerks (60/40)

SKILL

Bench Press 3×3

WOD 

21-15-9 reps for time of:

Bench Press (135/95)

WB’s (20/14)

SKILL

For load: High Hang Snatch + Hang Snatch

WOD

7 minute AMRAP of:

50 DU’s

10 OHS (135/95)

SKILL

Kippng, Pull-Ups, Butterfly Pull-Ups

WOD

3 rounds for time of:

400 M Run

15 KB Snatches R

15 KB Snatches L

SKILL

Clean 5×5

WOD

For time:

25 Box Jumps

25 TTB

25 Hang Cleans (45/35)

25 WB’s

25 Burpees

SKILL

Sumo Deadlift 3×3

WOD

5 rounds for time of:

500 M Row

15 HSPU

1 Rope Climb

REST DAY

AUGUST 7TH – AUGUST 13TH, 2017 “GAMES WEEK”

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HAPPY CIVIC HOLIDAY!

SKILL

Snatch Push Press 5×5

WOD 

“Amanda 45” 13-11-9-7-5 reps for time of:

Muscles Ups (Sc – Pull-ups)

Snatches (135/95)

SKILL

Deadlift 4×4

WOD

“Teen Triplet” – 4 rounds for time of:

400 M Run

24 Squats

12 Burpee Box Jump Overs (24/20)

SKILL

Muscle-Ups

WOD

“Muscle-Up Clean Ladder”

4 Bar Muscle-Ups (sc CTB)
2 Cleans, Ascending Weight

M 135-145-155-165-175-185-195-205 lb.
F 85-95-105-115-125-135-145-155 lb.

SKILL

Front Squat 3×3

WOD

“Heavy 17.5” – 10 rounds for time of:

9 Thrusters (125/85)

35 DU’s

SKILL

Snatch – find a 1 rep max

WOD

“Triple G Chipper” – For time:

100 Pull-Ups

80 Sit-Ups

60 Alternating Pistols

40 Calorie Row

20 DB Push Press (65/45)

REST DAY

JULY 31ST – AUGUST 6TH, 2017

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SKILL

Goodmornings 3×3

WOD

21-15-9 reps for time of:

Back Rack Lunges (155/105)

HSPU

SKILL

Push Press 5×5

WOD

For time:

30 TTB

30 WB’s

30 GHD’s

30 Box Jumps

30 Burpees

3 Rope Climbs

SKILL

For load: 3 Position Clean

WOD

7 minute ascending ladder of:

1 Power Clean (155/105) + 30 DU’s

2 Power Cleans (155/105 + 30 DU’s

3 Power Cleans (155/105) + 30 DU’s

……..

SKILL

Power Jerk 4×2

WOD

For time:

3 rounds of 7 thrusters (75/55) + 7 Pull-Ups + 7 Burpees

30 Calorie Row

3 rounds of 7 thrusters (75/55) + 7 Pull-Ups + 7 Burpees

30 Calorie Row

3 rounds of 7 thrusters (75/55) + 7 Pull-Ups + 7 Burpees

SKILL

Back Squat 5×5

WOD

3 minute AMRAP of:

25 V-Sits

20 Push-Ups

15 Back Squats (75% BW)

1 minute rest

*repeat 4 times for a total of 16 minutes

SKILL

Snatch Push Press 4×4

WOD

5 rounds for time of:

400 M Run

15 Power Snatches (75/55)

REST DAY

JULY 24TH – JULY 30TH, 2017

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SKILL

For load: Push Press + Push Jerk + Split Jerk

WOD

For time:

50 WB’s (20/14)

40 TTB

30 Burpees

20 Push Jerks (115/80)

10 Snatches (115/80)

SKILL

Front Squat 4×3

WOD

15 minute AMRAP of:

200 M Run

20 M KB Front Rack Walking Lunge (53/35)

250 M Row

10 M Handstand Walk

SKILL

Tempo Back Squat 4x, @50-60%

WOD

15 minute EMOM of:

Minute 1: 20 MB Sit-Ups

Minute 2: 10 Back Squats (165/135)

Minute 3: 5 CTB Pull-Ups

SKILL

KB Turkish Get-Up 4×5 each side

WOD

10-15-20-15-10 reps for time of:

Deadlifts (155/105)

Box Jump Overs (24/20)

SKILL

Hang Clean 3×3

WOD

4 rounds for time of:

200 M Run

13 Power Cleans (135/95)

11 Burpees

SYNERGEE ANNUAL CROSSFIT COMPETITION

EVENT #1

500 M Row for time

EVENT #2

1 RM Bench Press & Front Squat

 

EVENT #3

Benchmark WOD TBA

REST DAY

JULY 17TH – JULY 23RD, 2017

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SKILL

OHS 3×3

WOD

27-21-15-9 reps for time:

OHS (75/55)

KBHS (53/35)

Calorie Row

SKILL

Ring Work (Toes to Ring, Muscle Ups)

WOD

12 minute AMRAP of:

9 DB Deadlifts (60/45)

6 Burpees

3 DB Power Cleans (60/45)

SKILL

RDL 5×5

WOD

For time:

800 M Row

150 DU’s

10 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

SKILL

Snatch Balance 5×5

WOD

Tabatas – 8 rounds of 20 on/10 off

Power Snatches (115/85)

GHD

WB’s (20/14)

Box Jumps (24/20)

 

SKILL

10 Minute EMOM of 10 SDHP (135/95)

WOD

8 minute AMRAP of:

3 Thrusters (95/65)

3 TTB

6 Thrusters (95/65)

6 TTB

9 Thrusters (95/65)

9 TTB

………

SKILL

Clean Pull 5×5

WOD

For time:

400 M Run

2 Rounds of DT (155/105)

400 M Run

2 Round of DT

400 M Run

2 Rounds of DT

400 M Run

REST DAY

JULY 10TH – JULY 16TH, 2017

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SKILL

Split Jerk – find a heavy single

WOD

For time:

10 Thrusters (95/65)

10 DB Snatch (50/35)

20 Thrusters

20 DB Snatch

30 Thrusters

30 DB Snatch

SKILL

For Load: 3 Position Clean

WOD

4 Rounds For Time of:

10 Hang Power Cleans (135/95)

20 Second L Sit Hold (Rings, Sc – Bar)

Row 15/12 Calories

30 Second HS Hold

SKILL

14 EMOM alt. between 5 Bench Press (AHAP), 10 Barbell Curls (45/35)

WOD

12 minute AMRAP of:

35 DU’s

20 Sit-Ups

SKILL

Back Squat 4×4

WOD

5 rounds for time of:

10 STOH (135/95)

10 Box Jump Overs (24/20)

SKILL

Deadlift – work to a heavy double

WOD

For Time:
15 Deadlifts (185/135)
30 WB’s (20/14)
12 Deadlifts (185/135)
24 WB’s
9 Deadlifts (185/135)
18 WB’s
6 Deadlifts (185/135)
12 WB’s
3 Deadlifts (185/135)
6 WB’s

SKILL
Handstands

WOD

For time:

30 C&J’s (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

REST DAY

JULY 3RD – JULY 9TH, 2017

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SKILL

Snatch Balance 5×5

WOD

3 rounds for time of:
15 Calorie Row
12 Power Snatches, (95/65)
9 Burpees

SKILL

C&J – find a heavy double

WOD

15 minute AMRAP of:

15 TTB
15 HR Push Ups

150 M Farmer’s Carry (70/55)

SKILL

Front Squat 3×3

WOD

4 rounds for time of:
30 Push-Ups
20 Front Squats (115/85)
20 Push Press (115/85)
30 GHD Sit-Ups

SKILL

Strict Press 3×3

WOD

5 rounds of 1 minute at each station:

WB’s (20/14)

Calorie Row

Box Jumps (24/20)

Rest

SKILL

Single Leg KB RDL’s 4×15 (each leg)

WOD

21-15-9

DB Hang Squat Cleans (55/35)

HSPU

400 M Run after each round

SKILL
Snatch Pull 5×5

WOD

5 rounds for time of:
3 Rope Climbs
10 TTB
21 OH Walking Lunges (45/35 lb. plate)

400 M Run

REST DAY

JUNE 26TH – JULY 2ND, 2017

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SKILL

6 min EMOM of: 5 Back Squats @ 75% 1 RM

WOD

5 minute EMOM x3

200 M Run

10 Thrusters (95/65)

8 Bar Facing Burppes

SKILL

Snatch + Hang Snatch (below knee) + Hang Snatch (above knee) – work to a heavy set

WOD

5 rounds for time of:

10 Power Snatches (75/55)

10 Box Jump Overs (24/20)

SKILL

Push Press 5×5

WOD

Tabatas – 8 rounds of 20 on/10 off

Pull-Ups

Push-Ups

Air Squats

Row for Calories

SKILL

Deadlift – Find a heavy triple

WOD

7 minute AMRAP of:

EMOM 7 Deadlifts (225/155)

Max Burpees

SKILL

Muscle Ups

WOD

15 minute AMRAP of:

60 DU’s

30/21 Calorie Row

15 OHS (115/80)

HAPPY CANADA DAY!

Run 1 mile for time 🙂

REST DAY

JUNE 19TH – JUNE 25TH, 2017

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SKILL

KB Windmills 4×10

WOD

800, 400, 200 M Run

*After each set 2 rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

SKILL

Back Squat 3×3

WOD

15 minute AMRAP of:

30 Calorie Row

15 DB Push Press (35/25)

10 Deadlifts (245/165)

SKILL

3 rounds not for time of: 20 second HS Hold, 15 Sit-Ups, 10 GHD Back Extensions

WOD

“Isobel” – For time:

30 Power Snatches (135/95)

SKILL

C&J – Find a heavy single

WOD

30-20-10

WB’s (20/14)

DB Hang Snatch (40/25)

Burpees (24/20)

SKILL

Sumo Deadlift 5×5

WOD

24-20-16-12-8 reps for time of:

SDHP (95/65)

KB Snatch (53/35)

TTB

SKILL

Snatch Balance 3×3

WOD

For time:

800 M Run, then

21-15-9 reps of:

Thrusters (95/65)

Pull-Ups

500 M Row, then

21-15-9 reps of:

Power Cleans (95/65)

Ring Dips

REST DAY

JUNE 12TH – JUNE 18TH, 2017

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SKILL

Back Rack Lunges 4×10

WOD

30-20-10 reps for time of:

Bench Press (155/105)

Calories on Rower

SKILL

Front Squat 5×2

WOD

“Jackie” – For time:

1000 M Row

50 Thrusters (45/35)

30 Pull-Ups

SKILL

Muscle Ups

WOD

20 Minute AMRAP of:

1 Rope Climb

400 M Run

Max HSPU

SKILL

Snatch Pull 3×5

WOD

12 Minute AMRAP of:

12 Power Snatches (95/65)

24 WB’s (20/14)

SKILL

Push Jerk – find a heavy single

WOD

12 Minute AMRAP of:

18/15 Calorie Row

15 Box Jump Overs (24/20)

12 TTB

9 DB Front Squats (50/35)

SKILL

Clean 3×3

WOD

3 rounds for time of:
800 M Run

21 Power Cleans (155/105)

REST DAY

JUNE 5TH – JUNE 11TH, 2017

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SKILL

Snatch Balance 3×3

WOD

For time:

400 m Run

25 WB’s (20/14)

10 OHS (135/95)

…Rest minutes, then…

10 OHS (135/95)

25 WB’s

400 m Run

SKILL

3 rounds not for time of: 15 Close Hand Push-Ups, 10 False Grip Ring Pull-Ups, 5 Wall Walks

WOD

21-18-15-12-9-6-3

Burpees

Strict Press (75/55)

SKILL

Sumo Deadlift – find a heavy single

WOD

3 rounds for time of:

600 m Run

16 Deadlifts (225/155)

60 DU’s

SKILL

Halting Clean Deadlift 5×5

WOD

15 minute EMOM alternating between:

Minute 1: Max Power Cleans (185/125)

Minute 2: Max Strict HSPU

Minute 3: Max DB Renegade Rows

SKILL

Gymnastics Practice Handstands, Handstand Walks, Ring Work

WOD

“Grace” – For time:

30 C&J’s

SKILL

Snatch 5×2

WOD

“Filthy Fifty” – For time:
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 TTB
50 Push Press (45/35)
50 Good Mornings (45/35)
50 WB’s (20/14#)
50 Burpees
50 DU’s

REST DAY

MAY 29TH – JUNE 4TH, 2017

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SKILL

Back Rack Lunges 4×10

WOD

For time:

10 Bench Press (155/105)

10 Toes To Ring

Max Front Squat (135/95)

*Repeat this sequence until you have accumulated 100 Front Squats

SKILL

Snatch – find a heavy single

WOD

7 rounds for time of:

7 Hang Power Snatch (95/65)

200 M Run

SKILL

Clean Pull 5×5

WOD

10 rounds of:

30 seconds max Power Cleans (135/95)

30 seconds Rest

30 seconds max Sit-Ups

30 seconds Rest

SKILL

Push Press – 10 minutes to find a heavy double

WOD

For Time:
50-35-20
Deadlifts (155/105)
Push Ups

SKILL

Bent Over Barbell Rows 4×10

WOD

4 rounds for time of:
21/15 Calorie Row
18 WB’s (20/14)
15 KB Swings (53/35)
12 Burpees

SKILL

Back Squat 3×3

WOD

0:00-10:00: 1 Mile Run, Max Clean & Jerk (135/95) in remaining time
10:00-13:00: Rest
13:00-20:00: 800 Meter Run, Max Power Snatch (115/85) in remaining time
20:00-23:00: Rest
23:00-27:00: 400 Meter Run, Max Thrusters (95/65) in remaining time

REST DAY

MAY 22ND – MAY 28TH, 2017 “REGIONALS WEEK”

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HAPPY VICTORIA DAY!

SKILL

Warm Up WOD

WOD

For time:
100-ft. DB OH Walking Lunge (80/55)
100 DU’s
50 WB’s (24/20)

10 Rope Climbs
50 WB’s
100 DU’s
100-ft. DB OH Walking Lunge

*16 minute time cap

SKILL

Warm Up WOD

WOD

For time:
1,200 m Run
Then, 12 rounds of:
4 Strict HSPU
8 CTB Pull-Ups
12 Squats

*25 minute time cap

SKILL

Warm Up WOD

WOD

21-15-9 reps for time of:
DB Snatches (80/55)
Ring Dips

*6 minute time cap

SKILL

Warm Up WOD

WOD

For time:
60-ft. Handstand Walk
10 TTB
10 Double KB Deadlifts (150/106)
60-ft. Handstand Walk
12 TTB
12 Double KB Deadlifts
60-ft. Handstand Walk
14 TTB
14 Double KB Deadlifts
60-ft. Handstand Walk
16 TTB
16 Double KB Deadlifts

*11 minute time cap

SKILL

Warm Up WOD

WOD #1

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats (80/55)

*11 minute time cap

WOD #2

For time:

30 / 25 Calorie Row

20 Burpee Box Jump-Overs (30/24)
10 Sandbag Cleans (150/100)

REST DAY

MAY 15TH – MAY 21ST, 2017

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SKILL

Clean Pull 3×5

WOD

5 rounds for time of:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 m Run

SKILL

Front Squat 4×2

WOD

For time:

100 Thrusters (95/65)

**EMOTM 5 burpees**

SKILL

Muscle-Ups

WOD

15 minute AMRAP of:

15 DB Hang Power Cleans (50/35)

20 DB Farmer Carry Walking Lunges

400 M Run

SKILL

Bench Press – find a heavy single

WOD

For time:

31 Bench Press (135/95)

400 M Row

21 Bench Press

400 M Row

11 Bench Press

400 M Row

SKILL

Deadlift 6×3

WOD

2 rounds for time of:

15 Deadlifts (225/165)

15 Bar Facing Burpees

SKILL

Gymnastics Practice – handstands, kipping, muscle-ups

WOD

“Murph” – For time:

1 Mile Run

100 Pull-ups

200 Push-Ups

300 Squats

1 Mile Run

REST DAY

MAY 8TH – MAY 14TH, 2017

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SKILL

Hang Clean + Clean (2+1)x5

WOD

16.2 – Complete as many rounds & reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 TTB
50 DU’s
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb

SKILL

Deadlift 4×4

WOD

2 rounds for time:
10 Deadlifts (315/225)
20 Deficit HSPU (4.5-in. deficit)
30 Front Squats (95/65)

SKILL

10 minute EMOTM – Even 10 Ring Dips, Odd 10 Horizontal Pull-ups

WOD

21 Push Press (75/55)

21 KBHS (53/35 KG)

400 M Run

15 Push Press

15 KBHS

400 M Run

9 Push Press

9 KBHS

400 M Run

SKILL

10 minute EMOTM – 10 SDHP (135/95)

WOD

“Graceful Annie”

50-40-30-20-10 reps for time of:

DU’s

Sit-Ups

*After each round 6 C&J (135/95)

SKILL

3 rounds of: 10 GHD Sit-Ups, 10 HSPU, 10 DB Rows

WOD

17 minute AMRAP of:
20 Calorie Row
17 DB Snatch (50/35)
20 Box Jumps (24/20)
17 WB’s (20/14)

SKILL

Find your 1 RM OHS

WOD

800 M Run

21 Snatches (75/55)

21 Bar Facing Burpees

3 Rope Climbs

400 M Run

15 Snatches (95/65)

15 Bar Facing Burpees

2 Rope Climbs

200 M Run

9 Snatches (115/85)

9 Bar Facing Burpees

1 Rope Climb

REST DAY

MAY 1ST – MAY 7TH, 2017

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SKILL

Hanstands

WOD

“The Bear”

5 rounds for max load of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (from the back)

*Each round is 7 waves

SKILL

Clean Pulls 5×2 (90, 95, 100, 105×2%)

WOD

12 minute AMRAP of:

12 OH Lunges (45/35)

15 Back Squats (45/35)

10 Burpees

SKILL

Bench Press 5×5

WOD

Ladders….

1 BW Bench Press

1 Rope Climb

10 DU’s

2 BW Bench Press

2 Rope Climb

20 DU’s

……

SKILL

Bent Over DB Row 6×3 each side AHAP

WOD

For Time: *20 minute time cap
100 DB Snatches (50/35)
80 Calorie Row
60 Bar Facing Burpees
40 Muscle Ups

SKILL

Hang Power Clean 5×3

WOD

15 minute AMRAP of:

15 Box Jump Overs

12 Push-Ups

9 Power Cleans (135/95)

SKILL

For load: 1 Push Press + 1 Push Jerk + 1 Split Jerk

WOD

For time:

400 M Run

30 C2B Pull-Ups

400 M Run

40 HR Push-Ups

400 M Run

50 Sit-Ups

400 M Run

60 Air Squats

REST DAY

APRIL 24TH – APRIL 30TH, 2017

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SKILL

Bent Over Barbell Rows

WOD

15 minute AMRAP of:
1 Round of “Cindy”
30 DU’s

SKILL

Deadlift 5×2

WOD

5 rounds for time of

7 Deadlifts @ 50%

200 M run

SKILL

Push Jerk 5×5

WOD

21-15-9 reps for time of:

Push Jerks

CTB Pull-ups

SKILL

Back Squat 3×3

WOD

3 rounds for time of:
400 m Run
25 Burpees

SKILL

Muscle-Ups

WOD

21-15-9

DB Snatch (50/35)

DB Front Rack Lunge (50/35)

Calorie Row

SKILL

Snatch – find a heavy single

WOD

1 Mile Run
21 KB Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (53/35)
9 Goblet Squats (53/35)

REST DAY

APRIL 17TH – APRIL 23RD, 2017

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SKILL

10 minute EMOTM: Even 7 Pull-ups, Odd 4 Wall Walks

WOD

15 minute AMRAP of:

400 m Run

2 Rope Climbs

10 Power Cleans (135/95)

SKILL

Front Squat 1 1/4 4×6

WOD

15 minute AMRAP of:

10 SDHP (135/95)

15 TTB

20 Tuck Jumps

SKILL

Power Snatch – work to a heavy single

WOD

27-21-15-9

Power Snatch (75/55)

WB’s

Calorie Row

SKILL

Push Press 3×3

WOD

30-20-10 reps for time of:

GHD Sit-ups

Push Press (95/65)

DU’s

SKILL

3 rounds of 6 DB Bench Press + 6 DB Rows

WOD

5 rounds for time of:

30 DU’s

15 Ring Dips

7 Burpee Pull-ups

SKILL

3 rounds of: 6 Back Rack Lunges, 6 RDL’s, 6 Glute Ham Raises

WOD

12 minute AMRAP of:

15 Box Jumps

10 Pistols

5 Burpees

REST DAY

APRIL 10TH – APRIL 16TH, 2017

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SKILL

Strict Press – find your 1 rep max

WOD

Tabatas – 8 rounds of 20 seconds on, 10 seconds off

Ring Rows

Push-Ups

SKILL

Back Squat 5×5

WOD

3 rounds for time of:

10 Deadlifts @ 55%

2 Minute Row for Max Calories

SKILL

Kipping & Handstands

WOD

3-6-9-12-15 reps for time of:

OHS (95/65)

Box Jump Overs

SKILL

Power Snatch + Hang Snatch + Snatch (x5)

WOD

5 rounds for time of:

15 Power Snatch (75/55)

15 TTB

GOOD FRIDAY

Enjoy some activity outside!

SKILL

Bench Press 5×5

WOD

20 minute AMRAP of:

5 BW Bench Press

10 KBHS (32/24 KG)

400 M Run

REST DAY

APRIL 3RD – APRIL 9TH, 2017

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SKILL

3 Position Clean – find a heavy working set

WOD

3 rounds for time:
One minute of Back Squats (135/95)
Rest one minute
One minute of CTB Pull-Ups
Rest one minute
One minute of Power Cleans (135/95)
Rest one minute

SKILL

3 rounds not for time of: 10 Deficit Ring Rows + 10 Deficit Push-Ups (45/25)

WOD

15 minute AMRAP of:

40 Sit-Ups

30 WB’s (20/14)

20 Toes to Ring

SKILL

Deadlift 5×5

WOD

5 rounds for time of:

400 M Run

21 Deadlifts (185/135)

SKILL

Push Press 3×3

WOD

“Fight Gone Bad” – 3 rounds for reps of:

WB’s (20/14)

SDHP (75/55)

Box Jump (24/20)

Push Press (75/55)

Row (Calories)

Rest

SKILL

Front Squat 4×4

WOD

“Fran” – 21/15/9 reps for time of:

Thrusters (95/65)

Pull-Ups

SKILL

Muscle-Ups

WOD

3 rounds for time of:
5 Ring Muscle-Ups (sc CTB)
10 Power Snatches (115/80)
20 Box Jump-Overs

REST DAY

MARCH 27TH – APRIL 2ND, 2017

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SKILL

Muscle Ups

WOD

1 minute on, 1 minute off until completion:

18 Hang Clusters (115/85)

6 Muscle Ups

15 Hang Clusters (115/85

5 Muscle Ups

12 Hang Clusters (115/85)

4 Muscle Ups

SKILL

Back Squat 4×4

WOD

25 KB Swings (53/35)
50 Sit-ups
100 DU’s
20 KB Swings (53/35)
40 Sit-ups
80 DU’s
15 KB Swings (53/35)
30 Sit-ups
60 DU’s
10 KB Swings (53/35)
20 Sit-ups
40 DU’s
5 KB Swings (53/35)
10 Sit-ups
20 DU’s

SKILL

Clean – 10 minutes to find  a heavy single

WOD

Every 2 minute for 7 rounds:

6 Power Cleans (175/125)

10 Bar Facing Burpees

SKILL

OHS 3×3

WOD

3 rounds for time of:

25 GHD Sit-Ups

50 Ft Handstand Walk

50 Ft. Overhead Walking Lunge (155/105)

SKILL

Deadlift 5×5

WOD

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95)
7 DB Bent Over Rows (each arm)

SKILL

Snatch Push Press + OHS (5+1)x5

WOD

20 minute AMRAP of:

12 Calorie Row

9 Power Snatches (95/65)

6 TTB

REST DAY

MARCH 20TH – MARCH 26TH, 2017

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SKILL

Bench Press 5×5

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bench Press (135/95)

Strict Pull-ups

*25 DU’s after each round

SKILL

Front Squat 3×3

WOD

For time:
25 Calorie Row
25 Power Cleans (135/95)
10 Bar Over Burpees
25 Calorie Row
25 Front Squats (135/95)
10 Bar Over Burpees
25 Calorie Row
25 Push Jerks (135/95)
10 Bar Over Burpees

SKILL

Hang Power Snatch + Snatch (2+1)x5

WOD

For time:

40 Toes to Bar
20 Power Snatch (155/105)
40 Toes to Bar

SKILL

Back Rack Lunges 4×10

WOD

15 minute AMRAP of:

20 GHD Sit-Ups

15 SDHP (135/95)

10 Push-Ups

SKILL

KB Windmills 4×10

WOD

3 rounds for time of:

400 M Run

2 Rope Climbs

15 Double KB C&P (22/16 KG)

THE OPEN 17.5

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

REST DAY

MARCH 13TH – MARCH 19TH, 2017

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SKILL

Barbell Step-Ups 4×10

WOD

16 min. EMOM of:

Minute 1: 15 SDHP (75/55)

Minute 2: 15 WB’s (20/14)

Minute 3: Max Calories on Rower

Minute 4: Rest

SKILL

Bent Over Barbell Rows 4×10

WOD

3 rounds for time of:

80 DU’s

40 Burpees

20 HSPU (sc – HR Push-Ups)

SKILL

Clean Pull + Clean (2+1)x5

WOD

11 minute AMRAP of:

15 Power Cleans (115/85)

15 Push-Ups

15 Push Jerks (115/85)

15 TTB

SKILL

Snatch Balance 3×3

WOD

4×3 minute rounds of:

12 Power Snatch (95/65)

14 Box Jumps (24/20)

Max Burpees

*Rest 1 minute between rounds*

SKILL

Back Squat 3×10 (50-55% 1 RM)

WOD

“DB Fran”

21-15-9

DB Thrusters (40/25)

Pull-Ups

THE OPEN 17.4

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

REST DAY

MARCH 6TH – MARCH 12TH, 2017

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SKILL

Push Press 3×3

WOD

125 DU’s
1000 m Row
75 WB’s (20/14)
1000 m Row
125 DU’s

SKILL

OHS 4×4

WOD

10 STOH (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

SKILL

Kipping

WOD

3 rounds for time of:

15 Deadlifts (225/165)

15 Ring Dips

SKILL

Hang Power Clean 5×2

WOD

7 minute AMRAP of:

10 Power Cleans (135/95)

20 Push-Ups

SKILL

3 rounds not for time of: 5 Forward Rolls, 5 Cartwheels, 5 Candlesticks

WOD

10 minute AMRAP of:

12 Box Jump Overs

10 KB Swings (53/35)

8 Burpees

THE OPEN 17.3

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

SKILL

Bench Press 3×3

WOD

150 DU’s

40 Hang Power Snatch (45/35)

20 Box Jumps (24/20)

120 DU’s

30 Hang Power Snatch (75/55)

15 Box Jumps

90 DU’s

20 Hang Power Snatch (95/65)

10 Box Jumps

FEBRUARY 27TH – MARCH 6TH, 2017

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SKILL

Bench Press 5×5

WOD

12 minute AMRAP of:

3 rope climbs

12 push press (135/95)

50 DU’s

SKILL

Clean Pull 5X5

WOD

5 rounds of:

7 Thrusters (115/85) + 1 Bar Muscle-Up (s = 3 Pull-Ups)

Rest 3 minutes

4 rounds of:

400 m row + 12 Hang Power Cleans (115/85)

Rest 3 minutes

3 rounds of:

5 Good Mornings (115/85), 10 Back Squats (115/85), 30 Sit-Ups

SKILL

Handstands

WOD

10 minute AMRAP of:

12 HSPU

20 Calorie Row

30 pistols

SKILL

Deadlift 3×3

WOD

16 minute EMOM

Min 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
Min 2: 30/20 DU’s
Min 3: 7 WB’s (20/14) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

SKILL

For Load – 1 Muscle Clean + 2 Strict Press

WOD

100 M DB Walking Lunge (40/25)

25 Ring Dips

50 M Bear Crawl

25 Ring Dips

100 M DB Walking Lunges (40/25)

THE OPEN 17.2

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

SKILL

3 rounds not for time of: 10 GHD Back Extensions, 10 Dips, 10 DB Flys

WOD

For time: 800 M run x3

FEBRUARY 20TH – FEBRUARY 26TH, 2017

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HAPPY FAMILY DAY!

SKILL

Front Squat 5X5

WOD

For time:

500 DU’s

*EMOM 3 body weight front squats

SKILL

Clean 3×3

WOD

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

SKILL

Push Jerk 3×3

WOD

12 min. AMRAP of:
50 foot OH Walking Lunge (55/35) w Plate
12 Burpees to Plate

SKILL

KB Turksih Get-Up 4×10 each side

WOD

“Helen” – 3 rounds for time of:

400 m Run
21 KB Swings (25/22 KG)
12 Pull-ups

THE OPEN 17.1

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPATNS CAN START WARMING UP AT 9:00 AM.

SKILL

2000 K row for time

WOD

Power Snatch + Hang Snatch 2+1×5

Halting Snatch Deadlift 5×5

Snatch Balance 3×3

OHS 4×4

3 rounds of: 10 GHD Sit-Ups, 10 TTB, 10 HSPU

FEBRUARY 13TH – FEBRUARY 19TH, 2017

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SKILL

Power Snatch + Hang Snatch + OHS x5

WOD

21-15-9 reps for time of:

HSPU

Snatch (95/65)

KBHS (53/35)

Rest 2 minutes, then

OHS hold for as long as possible (95/65)

SKILL

Front Squat 3×3

WOD

10 minute AMRAP of:

12 Box Jumps (24/20)

6 Thrusters (135/95)

6 Bar Facing Burpees

SKILL

Sumo Deadlift – find a heavy single

WOD

“The Chief” 5 x 3 minute AMRAPS of:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

SKILL

Push Press 5×5

WOD

5 Rounds For Time:
7 Push Press (135/95)
7 Strict TTB
2 Rope Climbs

SKILL

Muscle Ups & Ring Work

WOD

12-9-6 Reps For Time of:
Deadlift (315/225)
Bar Muscle-Ups

SKILL

Hang Clean 5×2

WOD

For time:

50 Clean & Jerks *(135/95)
*EMOM: 5 TTB

SKILL

3 rounds not for time of: 10 Pull Ups, 10 Dips, 10 GHD Sit Ups

WOD

“The Open 16.5” – 21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)

Bar Facing Burpees

FEBRUARY 6TH – FEBRUARY 12TH, 2017

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SKILL

Hang Snatch 3×3

WOD

WOD #1 – 3 rounds for time of: 50 DU’s, 1 rope climb, 50 ft. handstand walk

WOD #2 – 7 minute ARMAP of: 30 DU’s, 15 power snatches (75/55)

SKILL

EMOM 10 SDHP (135/95)x10

WOD

Against a 3 minute running clock, complete as many rounds and reps as possible of:
40 Air Squats
30 Anchored Sit-Ups
20 Push-Ups
10 Strict Pull-Ups

Rest 1 minute between sets, and pick up the next set where you left off. Complete a total of five sets.

LIFT

Rack Delivery 5×5

Push Jerk 3×3 with 3 second pause @ delivery (60%)

EMOM SHDP (as above)

3 rounds of Back Squat x3 (80%), 3 Box Jumps, 20 second Handstand hold

SKILL

Skill: Bent Over Barbell Rows 4×10

WOD

Five rounds for time of:
18 Kettlebell Swings (22/18)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (22/18)
15/12 Calorie Row

SKILL

OHS 4×4

WOD

30-20-10 reps for time of:
Calorie Row
OHS (95/65)
Box Jumps (24/20)

LIFT

Power Clean + Clean 1+2 x2 (70%) x3 (75%)

Clean Deadlift 5×5 (105%)

OHS 4×4 (70%)

3 rounds of 5 Strict Pull-ups, 10 Dips, 15 GHD Sit-Ups

SKILL

3 Position Clean x5

WOD

5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees

SKILL

Push Jerk – 10 minutes to find a heavy single

WOD

18 minute AMRAP of:
30 Push Jerks (115/80)
30 Box Jumps (24/20)
30 Calorie Row
30 TTB

SKILL

Deadlift 5×5

WOD

“The Open 16.4” – 13 minute AMRAP of:

55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

JANUARY 30TH – FEBRUARY 5TH, 2017

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SKILL

Snatch Balance 5×3

WOD

For time:

1000 M Row
75 OH Walking Lunges (45/35)
50 Box Jumps (24/20)
25 Burpees

SKILL

Bench Press 5×5

WOD

For time:

20 Bench Press (135/95)
150 DU’s
50 C2B Pull-Ups
150 DU’s
20 Bench Press

LIFT

Power Snatch 5×2

Snatch Push Press + OHS 3 x 5+1

Front Squat 3×5

3 rounds of 10 Sprints + 10 Box Jumps + 10 GHD Back Extensions

SKILL

Skill: Clean – 10 minutes to find a heavy single

WOD

10 minute ascending ladder of:

3 Clean & Jerk (135/95)
3 Bar Over Burpees
6 Clean & Jerk (135/95)
6 Bar Over Burpees
9 Clean & Jerk (135/95)
9 Bar Over Burpees
… and so on, until time expires.

SKILL

3 rounds not for time of: 10 bent over DB rows, 10 HSPU, 10 GHD Sit-Ups

WOD

12 Minute AMRAP of:
10 DB Squat Snatch (50/35)(5 per arm)
50 DU’s

LIFT

Power Clean + Hang Clean (knee) 5 x 1+1

Halting Clean Deadlift (mid-thigh) 3×3

Push Press 3×5

3 rounds of: 10 bent over DB rows, 10 HSPU, 10 GHD Sit-Ups (as above)

SKILL

Front Squat 3×3

WOD

21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

SKILL

Turkish Get-Up 3×10 (per side)

WOD

5 Rounds For Time:
10 Push Press (145/105)
15 Pull-Ups
200 M Run

SKILL

15 minutes to practice Handstands & Muscle-Ups

WOD

“The Open 16.3” – 7 minute AMRAP of:

10 Power Snatches (75/55)

3 Bar Muscle-Ups

JANUARY 23RD – JANUARY 29TH, 2017

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SKILL

OHS 3×3 @ 75%

WOD

2 rounds for time of:

21 OHS (75/55)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Bar Over Burpees

SKILL

Strict Press 5×5

WOD

15 minute EMOTM of:
Minute 1 – 9 Strict HSPU
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

LIFT

Power Clean + Power Jerk 5 x 3+1

Clean Pull 3×5

Back Squat 4×5

3 rounds of 10 Long Jumps + 10 MB Throws + 10 AB Mat Sit-Ups

SKILL

Skill: Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

2 minutes to complete each set.

WOD

12 minute AMRAP of:

9 Deadlifts (225/155)
12 Box Jumps (24/20)
200 M Run

SKILL

EMOTM 5 Back Squats @ 75% for 5 sets

WOD

For time:

5 TTB

20 WB’s (20/14)

10 TTB

15 WB’s (20/14)

15 TTB

10 WB’s (20/14)

20 TTB

5 WB’s (20/14)

LIFT

Power Snatch + Hang Snatch 5 x 1+1

Halting Snatch Deadlift (mid-thigh) 3×3

Good Mornings 3×10

10 GHD Back Extensions + 10 DB Side Bends

SKILL

Paralettes 

WOD

Bear Complex – 5 rounds, 7 cycles of:

1 Power Clean + (135/95)
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press (from the back)

Join us for our Lole Kick-off workout at 10 AM followed by Yoga at 11 AM

SKILL

Clean 3×3 @ 75%

WOD

“The Open 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

JANUARY 16TH – JANUARY 22ND, 2017

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SKILL

High Hang Snatch + Hang Snatch 5x(2+1)

WOD

In teams of 2, a 20 minute AMRAP of:

12 Calorie Row

12 Power Snatches (95/65)

12 TTB

SKILL

Tempo Back Squat 3:1 3×3

WOD

15 Burpees, then:

1/10, 2/9, 3/8 …….. 8/3, 9/2, 10/1 reps of:

Back Squat/STOH (115/85) **each time the bar drops 15 burpees to re-enter the workout….

15 Burpees

LIFT

C&J 5 x 3+1

Clean Pull 3×5

Push Press 3×5

GHD Back Extensions + DB side bends

SKILL

Ring Work – Muscle Ups & Skin the Cats

WOD

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**Goal is to build weight with each set**

SKILL

Back Rack Lunges 4×10

WOD

12 minute AMRAP of:

20 GHD sit-ups

10 R arm DB Overhead Lunges (60/40)

10 L arm DB Overhead Lunges (60/40)

LIFT

Power Snatch 5×3

Snatch Push Press + OHS 4 x 5+1

Front Squat 3×5

Pull-ups + Barbell Roll-Outs

SKILL

3 rounds of: 10 Scapular Pull Ups, 10 Dips, 10 Reverse DB Flys

WOD

For time:

10 Thrusters (135/95)

50 DU’s

8 Thrusters

40 DU’s

6 Thrusters

30 DU’s

4 Thrusters

20 DU’s

2 Thrusters

10 DU’s

SKILL

15 minutes to practice Handstands and warm up lifts

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

1.5x BW Deadlift

1x BW Bench Press

¾ BW Clean

SKILL

Push Press 3×3

WOD

“The Open 16.1” – 20 Minute AMRAP of:

25-ft. overhead walking lunge (95/65)
8 bar facing burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

JANUARY 9TH – JANUARY 15TH, 2017

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SKILL

Front Squat 5×5

WOD

12 minute AMRAP of:

2 Rope Climbs

8 Front Squats (185/135)

8 KB Swings (72/53)

35 DU’s

200 m Row

SKILL

3 rounds of: 10 DB Reverse Flys, 10 GHD Sit-ups, 10 TTB

WOD

12 min. EMOTM

4 Power Cleans (115/85)

4 Bar Facing Burpees

LIFT

Find your 1 RM max Snatch + C&J

SKILL

Bench Press 3×3

WOD

15-12-9-6-3 reps for time of:

R arm KB swing (72/53)

L arm KB swing (72/53)

KB Goblet Squat (72/53)

Box Jump (24/20)

SKILL

Pull-ups – find your max set

WOD

 

“Tabata This” – 8 rounds of 20 seconds on/10 seconds off

Pull-ups

Push-ups

Sit-ups

Air squats

LIFT

Power Clean + Squat Clean (2+1)x5

Hang Snatch 3×3

Power Jerk + Split Jerk with pause (2+1)x5

Back squat 5×5

3 rounds: 10 DB side bends, 10 HSPU, 10 DB rows

SKILL

Deadlift 5×4

WOD

3 rounds for time of:

10 Deadlifts (245/175)

20 WB’s (20/14)

10 box jumps (24/20)

SKILL

Clean 3×3

WOD

30 Hang Squat Cleans (95/65)
30 Handstand Push-ups
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Overhead Squats (95/65)
30 C2B Pull-ups

SKILL

STOH – establish a 10 RM

WOD

Row 250 m, 225 m, 200 m, 175 m, 150 m, 125 m, 100 m, 75 m, 50 m, 25 m

** complete 6 burpees over the rower after each set**

JANUARY 2ND – JANUARY 8TH, 2017

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SKILL

Strict Press 3×3

WOD

20 minute AMRAP of:

10 CTB Pull-ups

20 Pistols (alternating legs)

10 Box Jumps (24/20)

SKILL

Power Clean 5×2

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Snatch (55/35)
Burpees

LIFT

Scarecrow turnover

Power Clean 5×2

Snatch Balance 3×3

Front squat 4×4

3 rounds – 10 GHD situps, 10 HSPU, 10 Barbell Rollouts

SKILL

Split Jerk (from the rack) – find a heavy single

WOD

Tabatas – 8 rounds of 20 seconds on/10 seconds off

Calorie Row

Power Jerk (115/85)

WB’s (20/14)

GHD back extensions

SKILL

Deadlift 3×3

WOD

3 rounds for time of:

50 Air Squats

40 Butterfly Sit-ups

30 Walking Lunges

20 Push-ups

10 Ft. Bear Crawl

1 rope climb

LIFT

3 position Snatch x5

Halting Clean Deadlift 5×5

Push Press 3×3

Pause Front Squat 5×2

3 rounds 10 DB Row, 10 Barbell Step-ups (each side)

SKILL

OHS 5×5

WOD

15-10-5-10-15 reps for time of:

Thrusters (95/65)

TTB

SKILL

Tall Snatch 3×3

WOD

1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Presses (135/95)
4 Toes-to-Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Push-ups
7 Deadlifts (135/95)
8 GHD Sit-ups
9 KB Swings (70/53)
10 Lunges (10 each side)
11 WB’s (20/14)
12 oz. Beer OR 12 Burpees!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

SKILL

Back Squat 5×2 @ 90%

WOD

10 minute AMRAP of:

10 Back Squats (115/85) *from the floor*

10 Bar Facing Burpees

DECEMBER 26TH – JANUARY 1ST, 2017

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SKILL

Back squat 5×5

WOD

21-15-9 reps for time of:

Back squat (135/95)

Box jumps (24/20)

SKILL

Single leg deadlift 4×10

WOD

3 rounds for time of:
500m Row
12 Push Jerk (155/105)
15 Toes-to-Bar

SKILL

Bench press 5×5

WOD

27-21-15-9 reps for time of:
Calorie Row
Bench Press (135/95)

SKILL

Tall snatch 5×5

WOD

AMRAP 20:
10 Power Snatch (95/65)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65)

SKILL

Ring work (muscle ups/skin the cats)

WOD

4 rounds for time of:
15 Box Jumps (24/20)
15 KBHS (53/35)
15 WB’s (20/14)
15 Burpees

SKILL

Front squat 3×3

WOD

9 rounds for time of:
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
5 Front Squats (135/95)
4 STOH (135/95)
* Every time you drop the bar perform 3 Bar Facing Burpees at the end you’re your rounds….Example: 10 drops = 30 burpees at the end *

HAPPY NEW YEARS! JOIN US FOR A GROUP WORKOUT WITH ALL THE TRAINERS!

DECEMBER 19TH – DECEMBER 25TH, 2016

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SKILL

Handstands

WOD

21-15-9 reps for time of:

TTB

WB’s (20/14)

burpees

SKILL

Power Jerk 3×3

WOD

5 rounds for time of:

20 calorie row

10 thrusters (115/80)

SKILL

deadlift 3×3

WOD

11 minute AMRAP of:

75 DU’s

7 deadlifts (185/135)

SKILL

Power clean – find your 3 rep max (touch and go)

WOD

11 minute AMRAP of:

7 power clean and jerks (135/95)

21 box jump overs (24/20)

SKILL

3 position power snatch – find your heaviest set

WOD

12 minute EMOM alternating:
Min 1 – 5 power snatch @ 75%
Min 2 – 15/12 calorie row
Min 3 – 15 Ab-mat sit-ups

SKILL

Push Press 3×3

WOD

Every two minutes until failure complete…

(+2) push press (115/85)

(+2) bar facing burpees

MERRY CHRISTMAS!

DECEMBER 12TH – DECEMBER 18TH, 2016

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SKILL

Strict press 5×5

WOD

21-15-9 reps for time of:
OHS (95/65)
DU’s
TTB

SKILL

Bent over barbell rows

WOD

“Dirty 30″ – For time:
30 box jumps (24/20 in)
30 jumping pull-ups
30 KB Swings (35/26 lbs)
30 lunges
30 knees-to-elbows
30 push press (45/35)
30 back extensions
30 WB’s (20/14 lbs)
30 burpees
30 DU’s

SKILL

Snatch balance 3×3

WOD

10 rounds for time of:
1 power snatch (185/135)
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

SKILL

Hang clean + clean 5x(2+1)

WOD

8 minute AMARP of:
9 pull-ups
3 power cleans (115/85)
6 STOH (115/85)
9 back squats (115/85)

SKILL

Good morning 4×10

WOD

15 minute AMRAP of:
100 walking lunges
50 DU’s
20 burpees

SKILL

Back squat 3×3

WOD

For time:
One minute ON; one minute OFF until completion:
100 push-ups
125 KB swings (53/35)
150 back squats (95/65)

SKILL

Push Jerk 5×5

WOD

2000 M row

DECEMBER 5TH – DECEMBER 11TH, 2016

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SKILL

3 rounds not for time of: 10 kips, 100 ft. handstand walk (scaled – wall walks), 10 DB bent over rows

WOD

3 rounds for time of:
27 calorie row
21 bench press (115/80)
15 weighted MB sit-ups (20/14)
9 pull-ups

SKILL

Deadlift – 1×5, 2×5 @90% (of 1 x 5)

WOD

For time:
27 TTB
24 deadlifts (205/155)
21 bar facing burpees
18 TTB
15 deadlifts (205/155)
12 bar facing burpees
9 TTB
6 deadlifts (205/155)
3 bar facing burpees

SKILL

Push Press 3×3

WOD

4 rounds for time of:
10 ring dips
10 STOH (135/95)
50 DU’s

SKILL

Hang power snatch 5×3 (below the knee)

WOD

12 minute AMRAP of:
9 SDHP (135/95)
6 burpee box jumps (24/20)
3 rope climbs

SKILL

Muscle-ups

WOD

“Nasty Girls” – 3 rounds for time of:
50 air squats
7 muscle ups (scaled – 3 pull-ups + 3 dips)
10 hang power cleans (135/95)

SKILL

Snatch push press + OHS 5x(5+1)

WOD

20 minute AMRAP of:
200 M row
1 bear complex (135/95)

SKILL

Front squat 3×3 @ 80%

WOD

21-15-9 reps for time of:
front squat (155/115)
WB’s (20/14)

NOVEMBER 28TH – DECEMBER 4TH, 2016

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Skill: OHS 3×3 @ 80%

WOD

3 minute AMRAP of:
21 OHS (95/65)
21 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
18 OHS (115/80)
18 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
15 OHS (135/95)
15 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
12 OHS (155/105)
12 bar over burpees
max DU’s

Skill: Push Press 5×5 @ 75%

WOD

For time:
80 WB’s (20/14)
30 calorie row
40 WB’s (20/14)
15 calorie row

Skill: deadlift 3×3 @ 80%

WOD

Seven rounds for time of:
7 HSPU
7 thrusters (135/95)
7 knees to elbow
7 deadlifts (245/175)
7 burpees
7 american KB swings (72/53)
7 pull-ups

Skill: jerk dip squat 3×3 @ 105%

WOD

12 minute AMRAP Of:
8 power cleans (185/125)
8 TTB
8 bar facing burpees

Skill: back squat 1×5, 2×5 (@ 90% of 1×5)

WOD

For time:
21 calorie row
21 back squats (135/95)
27 HR push-ups
15 calorie row
15 back squats (135/95)
21 HR push-ups
9 calorie row
9 back squats (135/95)
15 HR push-ups

Skill: clean 3×3 @ 80%

WOD

“Chewbacca” 21-15–9 reps for time of:
power cleans (135/95)
alt. stationary front rack lunges (135/95)
push jerks (135/95)

Skill: kipping

WOD

21 box jump overs (24/20)
9 deadlifts (225/165)
15 box jump overs (24/20)
15 deadlifts (225/165)
9 box jump overs (24/20)
21 deadlifts (225/165)