WEDNESDAY 9.20.2017 WOD

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings

Thoracic MOB

1 RNFT
10 Reverse Lunges on Sliders Each Leg
3 TGUs on Each Arm with Sneaker Balancing on Closed Fist

PART 1:

FITNESS/SPORT

3 RNFT
A1. 12 Alternating Reverse Lunges with Barbell on Back Rx is 225/155
0:60 sec Rest
A2. 1 TGU on R & L Rx is 70/44
0:60

PART 2:

FITNESS/SPORT

24 Min EMOM

Teams of 3. Each person starts on a different station, rotate in order.

#1 Assault Bike: Rx is 12/9 Cals, Modify to 5 to 10 Cals

#2 Rower: Rx is 15/12 Cals, Modify to 7 to 12 Cals

#3 0:45 Sec Floor Work: Plank on Forearms – Side Plank L – Side Plank
R – Hollow Rock Hold (rotate through)

Restart the bike and rower after each use

So it’s clear, the first time you reach the mat you do a plank for 45
sec, the 2nd time you do a side plank on your left, 3rd time you side
plank on the right….

OPTIONAL CASH OUT:

3 Rounds of
30 Bear Crawls
Farmer Carry Single Arm Down and Back R Arm
Farmer Carry Single Arm Down and Back L Arm

TUESDAY 9.19.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

2 RNFT
10 Hamstring Curls on Sliders
10 Glute Walks R & L
10 Walking Lunges with PVC Overhead

Calf and Thoracic MOB

2 RNFT with Empty Barbell
10 Pushup Plus
5 Push Press
10 Split Position Overhead Press
5 Tall Jerks

PART 1

FITNESS/SPORT

10 Min EMOM

Min 1: 1 Power Clean + 3 Push Press + 1 Split Jerk

Min 2: 0:30 DU Practice or 30 Unbroken DUs

PART 2

Choose CrossFit or Strength

FITNESS

21-15-9
Power or Hang Clean
Rowing Cals or Assault Bike Cals

Suggested Clean Wt: 115/75 or 95/65 or 75/55

SPORT – CF Linchpin

For time:

15 Clean and Jerks 135/95
12 Clean and Jerks 185/135
9 Clean and Jerks 225/155

Power or Squat, Push or Split.

CORE/MOB CASH OUT

3 RNFT
0:30 – 0:60 sec Ring Pushup Hold
10 Reps Supermans Hold Top for 2 Count
0:60 sec Couch Stretch Both Sides

OR

STRENGTH

3 Rounds

A1. Front Squat Squat x 5 Reps @ 21X1 (2 sec lower, 1 sec pause,
explode up, 1 sec hold at top)
0:30 Rest
A2. DB Row x 6 Reps Each Arm (go as heavy as possible)
0:60 Rest

3 Rounds
B1. Strict Dips on Squat Racks x 6-8 Reps @ 2111
0:30 Rest
B2. Strict Chin Up Pullup x 4-6 Reps 2112 (2 sec lower, 1 sec pause, 1
sec up, 2 sec pause at top)

3 Rounds
C1. Reverse Hyper x 10-15 Reps Keep the Load Light and Move Fluidly
0:60 Rest

MONDAY 9.18.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back
Glute Walk Length of Gym R & L

1 RNFT with Light KB
10 Single Arm Russian Swings Each Arm
5 OHS Squats Each Arm
5 Plank Sliders R & L

Lax Ball MOB in Trap and Spiderman MOB

PART 1:

FITNESS

10 Min EMOM

Min 1: 3 to 5 Burpee Box Jump or Step Up and Overs

Min 2: 3 to 5 DB/KB OHS R & L

SPORT

10 Min EMOM

Min 1: 5 Single Arm KB OHS R & L 70/53

Min 2: 5 Burpee Box Jump Overs 24/20″

PART 2:

FITNESS

10-9-8-7-6-5-4-3-2-1
Russian or Full Swings
Pushups
Goblet Squats
Pullups (Scale to 5 Reps per set unassisted or Use Bands or 1.5x on Ring Rows)

SPORT

10-9-8-7-6-5-4-3-2-1
Full Swings 70/53
Pushups
Goblet Squats 70/53
C2B Pullups

OPTIONAL CASH OUT:

3 to 5 Rounds of:
0:20 Prone Plank on Hands
0:10 Rest
0:20 Side Plank on Right Hand
0:10 Rest
0:20 Side Plank on Left Hand
0:10 Rest

SUNDAY 9.17.2017 WOD

WARMUP:
Run 2 Laps or 2 Minutes of Biking, Rowing or Jump Rope

5 Minutes Movement Flow

5 Minutes Hip and Ankle Mobility

PART 1: STRENGTH
12 Minute EMOM
Minute 1: 8 Front Foot Elevated Reverse Lunges Right @ 31X1
Minute 2: 40 – 60″ Overhead Support
Minute 3: 8 Front Foot Elevated Reverse Lunges Left @31X1
Minute 4: Rest

PART 2: CONDITIONING

FITNESS: 21 Minute Clock

3 Minute AMRAP
3 Burpees
6 Push-ups
9 Hang Power Cleans 95/65 or 50/35 Dumbbells

Minute 4: 30 Seconds of Air Squats
Minute 5: 30 Seconds Box Jump Step Downs or Step Ups or Assault Bike
Minute 6: 30 to 60 Seconds of Single Unders
Minute 7: Rest

Repeat Twice

SPORT: 21 Minute Clock

3 Minute AMRAP
3 Burpees
6 Power Cleans 135/95 or 115/75
9 Push-ups/Pull-ups*

Minute 4: 30 Seconds Air Squats
Minute 5: 30 Seconds of Box Jumps
Minute 6: 60 Seconds Single Unders
Minute 7: Rest

Repeat Twice

*Alternate Between Push-ups and Pull-ups in AMRAP

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Clean & Jerk Varaitions

PART 2: Every Two Minutes For Eight Minutes

1 High Hang Clean +
2 Hang Cleans (From Knees w/4 Second Eccentric) +
1 Split Jerk

*Looking to Build Some Time Under Tension

~Rest 3 Minutes

PART 3: Every Two Minutes For Eight Minutes

1 Segmented Clean (Pause at Knees) +
1 Segmented Clean (Pause 1″ off Floor) +
1 Split Jerk

*Drop, reset and count to ten between lifts.

~Rest 3 Minutes

PART 4: Every 2 Minutes For Ten Minutes
Clean & Jerk Double

*Drop the bar, reset and count to ten between lifts.
**Start at approximately 70-75%, build to approximately 90%.
***Get in the habit of taking bigger jumps.
**** Go 10/10. Be more consistent!

SATURDAY 9.16.2017 WOD

Row Bike or Jump Rope 2 Min

2 RNFT
10 Beat Swings
10 Pushup Plus + 5-10 Pushups
10 Air Squats

Thoracic and Shoulder MOB

SPORT athletes have 5 Minutes to Warm Up for Cleans

PART 1:

FITNESS

With a Partner – Coaches will make Partners on Whiteboard Today!

Complete the following for time:

1. Complete 1 Lap. Partner 1 will carry a Sandbag and Partner 2 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

2. Complete 1000 m Rowing Switching Every 60 seconds

3. Complete 1 Lap. Partner 2 will carry a Sandbag and Partner 1 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

4. Complete 75 Cals on Assault Bike Switching Every 60 seconds

4. Complete 1 Lap. Partner 1 will carry a Sandbag and Partner 2 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

5. Complete 100 Burpee No Jump Switching Every 60 seconds

6. omplete 1 Lap. Partner 2 will carry a Sandbag and Partner 1 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

Coaches split the group into 3’s, each starting on a different
station: Rowing, Bike, Burpees

SPORT:

With a Partner. One person works at a time. Complete in order for time.

24-18-12
Squat Cleans 95/65
Pullups

2 Min Rest

18-12-6
Squat Cleans 135/95
C2B Pullups

2 Min Rest

12-8-4
Squat Cleans 185/135
Bar Muscle ups

OPTIONAL CORE CASH OUT

3 Rounds of
0:30 of Anchored AbMat Situps
0:30 of Slow Shoulder Taps
0:30 Rest

for anchored situps use a pair of heavy DBs ideally 35lb +

SATURDAY 9.16.2017 STRONGMAN

7:00 am advanced level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
Oblique/t-spine opener 12-15 reps

Part 1: Build to max of the day of 100 ft farmer carry

Part 2: 3 sets
100 ft rope pull 90/45 lbs
30 sec rest
8-10 sandbag squats (heavy!)
30 sec rest
200 ft sandbag carry (heavy!)
Rest as needed

Part 3: 5 min emom
5 rear delt raises
5 side delt raises
(All 10 reps on the minute)

FRIDAY 9.15.2017 WOD

WARM UP:

Row Bike or Jump Rope 2 Min

With an empty barbell and a moderate KB complete:

5 Min AMRAP of:
5 RDLs
5 Hang Power Cleans
5 Air Squats
5 Full Swings

5 Minutes to Warm Up for Power Clean Test.

PART 1:

Choose CrossFit or Strength Option

CHALLENGE TEST WOD: Record Each Score Separately

All athletes whether they are in the Challenge will perform this WOD
with a judge similar to the way we do the Open.

TEST 1A: (6 Min)
In 6 Minutes Establish a 1RM Hang or Power Clean (NOT squat cleans
must be above parallel)

2 Min Rest

TEST 1B. (8 Min)

2 Rounds for Max Reps of:
1 Min Row for Cals
1 Min Wall Balls 20/14 or 14/10 to 10″/9″
1 Min Full Kettlebell Swings 53/35 or 44/30 or 35/25
1 Min Rest

Partner 1 will complete the entire workout while Partner 2 counts reps
out loud and records all reps. Partners will then switch roles.

Rules:
Cleans. Athlete is responsible for loading their own weights and
telling judge what weight is on the bar
Rowing. The Monitor must be reset between each round.
Wall Balls. The ball must touch the line on each rep and full depth
for each squat.
Swings. KB must be completed fully overhead showing the ears in profile.

IMPORTANT – Athletes in the 30 Day Challenge MUST record their two
scores exactly how they were performed. You will record these in your
Challenge booklet.

PART 2:

OPTIONAL CASH OUT
3 RNFT
10 Deadbugs Holding Bumper Plate Over Chest with Arms Extended
20 Moving Planks

OR

STRENGTH

3 Rounds

A1. DB Alternating Reverse Lunges 6-8 Reps Each Leg (hold DBs at sides)
0:60 Rest
A2. 2 Hand Ring Rows Elevated* 6-8 Reps @ 2212 (2 sec lower, 2 sec
pause, 1 sec up, 2 sec pause at top)
0:60 Rest

*be sure to perform these at the prescribed Tempo

3 Rounds

B1. Trap Bar Deadlift High Handles 4-6 Reps @ 2111
0:60 Rest
B3. EZ Curl Bar Skull Crushers 8-12 Reps @ 2111
0:60 Rest

THURSDAY 9.14.2017 WOD

WARM UP:

2 Min Row Bike or Jump Rope

5 Min AMRAP of:
5 Pullups or Beat Swings
7 Pushups
9 Air Squats
12 Bear Crawls

Choose 1 Option:

CONDITIONING OPTION

4 Rounds of:
Run 2 Laps Max Effort
Record each individual time. Rest as needed between efforts.

OR

CROSSFIT OPTION

PART 1:

3 RNFT
1 TGU R & L (Try a heavier KB each round – 3 attempts)
3 Lateral Lunges R & L (hold KB in goblet position)
6 OHS R & L
9 Single Arm Swing R & L

PART 2:

Rx:
5 Rounds for time of:
1 Rope Climb
4/2 Bar Muscle Ups
21 Overhead Walking Lunges 45/25 (bumper plate)
Run 1 Lap

Sc:
5 Rounds for time of:
6 Seated Alternating Rope Pulls (using a single ring)
12 Hollow Rocks
21 Overhead Walking Lunges 45/25 or 25/15 (bumper plate)
Run 1 Lap

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

WEDNESDAY 9.13.2017 WOD

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings

Barbell Ankle MOB Ankle MOB
Thoracic Rotation

1 RNFT
5 Snatch Grip RDLs
5 Below Knee High Pulls
5 Muscle Snatches
5 Behind the Neck Presses
5 OHS

1 RNFT
3 High Pulls
3 High Hang Squat Snatches
3 Mid Thigh
3 Below Knee

Thoracic MOB

PART 1:

FITNESS

10 Min EMOM
1 Snatch Grip High Pull + 1 Mid Thigh Squat Snatch with 3 Sec Hold in
Bottom of Squat

SPORT

1 Attempt Every Minute (10 attempts)
Find “Heavy of the Day” 1 Rep Squat Snatch

PART 2:

FITNESS

10 Min AMRAP
5 Hang Power Snatch 75/55 or 65/45 or 55/35
20 DUs or 30 Single Unders

SPORT

OPEN WOD 12.2

Men: In 10 Minutes complete:
30 Snatches @ 75lbs, 135lbs, 165lbs, 210lbs

Women: In 10 Minutes complete:
30 Snatches @ 45lbs, 75lbs, 100lbs, 120lbs

Score: Number of reps completed in 10 minutes.

Athletes have all of your weights ready. Snatches can be power or squat.

OPTIONAL CASH OUT:

3 Rounds of
20 SLOW Bear Crawls
10 Supermans with 2 sec holds

TUESDAY 9.12.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

Track and Mini Hurdle Drills

2 RNFT
10 Hamstring Curls on Sliders
10 Glute Walks R & L
5 Single Leg RDL R & L (hold a single DB with both hands)

Calf and Spiderman MOB

PART 1

FITNESS

10 Min EMOM

Min 1: 10 Alternating Lateral Skater Jump and Stick 

Min 2: 6-8 Sumo Deadlifts with a Pair of KBs 70/44 or 53/35

SPORT

1 Min EMOM

Min 1: 10 Alternating Lateral Skater Jump and Stick 

Min 2: 3-5 Sumo Deadlifts with Barbell Suggested Wt 275/185 or 245/155
or 225/135

PART 2

Choose CrossFit or Strength

FITNESS

3 Rounds for time:
Run 1 Lap or Row 350/300 m
15 Pushups (use red band for assistance)
15 Full Swings 53/35
15 Pullups (scale to half reps, use bands or Ring Rows)

SPORT

3 Rounds for time:
24 Pushups
12 C2B Pullups
6 Power Cleans 155/105 or 135/95
Run 1 Lap

OR

STRENGTH

3 Rounds

A1. Overhead Squat x 3 Reps @ 33X3 (3 sec lower, 3 sec pause, explode
up, 3 sec hold at top)
0:30 Rest
A2. Pendlay Row x 6 Reps (each rep starts on the ground, back stays level)
0:60 Rest

3 Rounds
B1. Behind the Neck Push Press x 6-8 Reps @ 2111
0:30 Rest
B2. Wide Grip Strict Pullup x 4-6 Reps 2112 (2 sec lower, 1 sec pause,
1 sec up, 2 sec pause at top)

3 Rounds
C1. Reverse Hyper x 10-15 Reps Keep the Load Light and Move Fluidly
0:60 Rest

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