Warm-up: Coaches Choice Strength: Thruster 5-4-3-2-1 [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: Increasing 1set x 2rep: Increasing 1set x 1rep: Heaviest Weight Thruster will be taken from ground First rep can be done as Cluster Conditioning: [Teams of 2] 4 Rounds 50/36 … Read more

Warm-up: Coaches Choice Strength: Bench Press 5-4-3-2-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @55% 1set x 4reps: @65% 1set x 3reps: @75% 1set x 2rep: @85% 1set x 1rep: @93% Drop-set: 1set x max reps: @75% Aim for 10+ *Weights have increased by 5% from 9.22.21 Slight increase on the set … Read more

Warm-up: Coaches Choice Prep: Power Clean Push Jerk 1set x 3reps: Light-load 1set x 3reps: R1 Weight 1set x 3reps: R2 Weight 1set x 3reps: R3 Weight Workout: [3 BIG Rounds] AMRAP 5min 15/12 Cal Row 5 C&J 40 DUs [Rest 2min at the end of each 5min AMRAP] Rx’d R1: 95#/65# R2: 115#/85# R3: … Read more

Warm-up: Coaches Choice Strength: Back Squat 5-4-3-2-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @55% 1set x 4reps: @65% 1set x 3reps: @75% 1set x 2rep: @85% 1set x 1rep: @93% Drop-set: 1set x max reps: @75% Aim for 10+ *Weights have increased by 5% from 9.20.21 Slight increase on the set … Read more

Warm-up: Coaches Choice Strength: Hang Power Snatch 5-4-3-2-2 Build to a heavy 2Rep [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 2reps: 85%+ Range Aim to increase weights on all sets compared to 8.20.21 Conditioning: … Read more

Warm-up: Coaches Choice Prep: Deadlift [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Moderate Load 1set x 3reps: Workout Load Workout: [3 BIG Rounds] 250m-500m-750m Row 3-6-9 Deadlift Rx’d: 155#/105# Rx’d(m): 185#/125# Rx’d+: 1min-2min-3min on Bike (~3x meters) 225#/155# Rx’d++: 255#/175# Scaled: Meters/Reps 175m-350m-500m Row 2-5-7 Deadlift

Warm-up: Coaches Choice Strength: Jerk Build to a heavy 1Rep [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2rep: 70%-80% Range 1set x 1rep: 80%-90% Range 1set x 1rep: 90%+ Range Jerk can be Push or Split Aim to increase … Read more

Warm-up: Coaches Choice Workout: [5 Rounds] 2 Lap SA KB Farmer Carry (1R/1L) 5 Tire Flips 5 Wall Climbs Rx’d: 53#/35# Single KB Rx’d+: 70#/53# Single KB Scaled: Movement Partial Wall Climb (1:1) Scaled: Reps Reduce to 4 Rounds Scaled: Weight 35#/26# Single KB [25min Cap] Accessory: [3 Rounds: Quality] Max Rep Strict Pull-up 8-10ea … Read more

Warm-up: Coaches Choice Strength: Squat Clean Establish a heavy 1Rep [6 Total Sets] 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2reps: 70%-80% Range 1set x 1reps: 80%-90% Range 1set x 1reps: 90%+ Range Aim to increase weights on all sets compared to 8.16.21 Scaled: Movement Power … Read more

Warm-up: Coaches Choice Workout: [For Time] 300 Double Unders 2mile Run 100 Toes to Bar *Partition as needed Example 1: [4 Rounds] 75 DU’s 800m Run 25 T2B Example 2: [8 Rounds] 35 DU’s 400m Run 12 T2B (+20DU, + 4T2B on last round) Scaled: Reps/Movement 4 Rounds 75 SU’s 400m Run 18 T2B or … Read more

Warm-up: Coaches Choice Strength: Push Press [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @55% 1set x 4reps: @65% 1set x 3reps: @75% 1set x 2rep: @85% 1set x 1rep: @93% Drop-set: 1set x max reps: @75% Aim for 8+ *Weights have increased by 5% from 9.10.21 Slight increase on the set of … Read more

Warm-up: Coaches Choice Prep: Box Jump/Step-up Lunge Devil Press Workout: [AMRAP 25min] Partner 1: 500m/400m Row Partner 2: AMRAP 15 Box Jumps 10ea Lunge 5ea SA DB Devil Press Rx’d: 24″/20″ Box 35#/20# DB Rx’d+: 30″/24″ Box DB Overhead Lunge 50#/35# DB Scaled: Movements/Reps 1o BJ or Step-ups 7ea Lunge 3ea SA DB DP Notes: … Read more

Warm-up: Coaches Choice Strength: Front Squat [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @55% 1set x 4reps: @65% 1set x 3reps: @75% 1set x 2rep: @85% 1set x 1rep: @93% Drop-set: 1set x max reps: @75% Aim for 10+ *Weights have increased by 5% from 9.8.21 Slight increase on the set of … Read more

Warm-up: Coaches Choice Strength: 1) Deadlift 8-6-4-2 [5 Total Sets] 1set x 5reps: Bar 1set x 8reps: Light Load 1set x 6reps: Moderate Load 1set x 4reps: Heavy Load 1set x 2reps: Heaviest Load Goal: Build to a weight in the 75%-85% range 2) Power Clean 8-6-4-2 [5 Total Sets] 1set x 5reps: Bar 1set … Read more

Warm-up: Coaches Choice Strength: [3 Rounds, Quality] 8-12reps each DB Bench Press Dip Australian Row [4 Total sets/rounds] 1set x 5reps: Light weight/practice round 3sets x 8-12reps: Increasing weight if needed DB Bench Range: 40%-60% of Barbell 1RM Dip: Ring, Jumping Rig, Box, or Banded Aussie Rows: Bend Knees to make easier Prep: Push Press … Read more

Warm-up: Coaches Choice Strength: Snatch (Squat Snatch) 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: @ 65% 1set x 2rep: @ 75% 1set x 1rep: @ 85% 1set x 1rep: @ 90% or more Can be done as: Power Snatch or Power Snatch … Read more

Warm-up: Coaches Choice Workout: [5 BIG Rounds] AMRAP 4min 30/21 Cal Row 21 KB Swings Max Rep Wall Walk -Rest 2min b/t rounds- Rx’d: 53#/35# KB Rx’d+: Max Distance Handstand Walk, 1pt/8ft (2-mats) Notes: If short on rowers, 2min staggered start Cool Down: Coach Led Mobility

Warm-up: Coaches Choice Strength: Clean & Jerk (Squat Clean & Split Jerk) 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: @ 65% 1set x 2rep: @ 75% 1set x 1rep: @ 85% 1set x 1rep: @ 90% or more *Clean & Jerk can … Read more

Warm-up: Coaches Choice Strength: 4 Rounds [Quality] 100′ Prowler Push [4 Total Sets] 1set x 100′: Empty Prowler 1set x 100′: Increased Weight 1set x 100′: Increased Weight 1set x 100′: Heaviest Weight Conditioning: [5 Rounds] 10 Strict Pull-ups 20/14 Cal Ski/Bike 15 Toes to Bar 20 Push-ups Rx’d+: Weighted Pull-ups, 20#/15# DB GHD Sit-ups … Read more

Warm-up: Coaches Choice Workout: HERO WOD “Collin” 6 Rounds 400m Run 12 Push Press 12 Box Jumps 12 SDLHP Rx’d: 75#/55# 24″/20″ Rx’d(m): 95#/65# Rx’d+: 115#/85# Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August … Read more

Warm-up: Coaches Choice Prep Complex: 2 Hang Power Snatch+ 2 OHS+ 2 Hang Squat Snatch [4 Total Sets] 1set x 1complex: Bar 1set x 1complex: Light Load 1set x 1complex: Workout Load 1set x 1complex: Over Load Scaled: Movements 2 Hang Power Clean+ 2 Front Squat+ 2 Hang Squat Clean Workout: For Time: 30 Hang … Read more

Warm-up: Coaches Choice Strength: 4 Rounds [Quality] 100′ Backward Sled Pull Start moderate increase weight each round Conditioning: [5 Rounds] 6 Bar Muscle-up 8ea Devil Press 20/14 Cal Ski/Bike Rx’d: 35#/20# SA DB Devil Press Rx’d+: 50#/35# SA DB Devil Press Rx’d++: 65#/45# SA DB Devil Press Scaled: Movement and Reps 5 Rounds 6ea Pull-up & … Read more

Warm-up: Coaches Choice Strength: Weightlifting Wednesday 1a) Bench Press 1b) Deadlift [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @50% 1set x 4reps: @60% 1set x 3reps: @70% 1set x 2rep: @80% 1set x 1rep: @90% Drop-set: 1set x max reps: @70% Aim for 8+ Bench Press Aim for 10+ Deadlift Bench and … Read more

Warm-up: Coaches Choice Strength: Power Clean & Jerk 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2rep: 70%-80% Range 1set x 1rep: 80%-90% Range 1set x 1rep: 90%+ Range Jerk can be done as  Push/Split Jerk Conditioning: [Teams of … Read more

Warm-up: Coaches Choice Strength: Back Squat [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @50% 1set x 4reps: @60% 1set x 3reps: @70% 1set x 2rep: @80% 1set x 1rep: @90% Drop-set: 1set x max reps: @70% Aim for 10+ Conditioning: 100-80-60-40 Double Unders 50-40-30-20 Alt. Pistol 12-10-8-6 Strict Toes to Bar [15min … Read more

Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3-3, ascending [5 Total Sets] 1set x 3reps: Light Load 1set x 3reps: Moderate Load 1set x 3reps: Increase Load 1set x 3reps: Heavy Load 1set x 3reps: Heaviest Load 2) Power Snatch 4-3-2-1-1 [5 Total Sets] 1set x 4reps: Light Load 1set x 3reps: Moderate Load … Read more

Warm-up: Coaches Choice Prep: Thruster [3 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light Load 1set x 3reps: Workout Load Workout: [4 BIG Rounds] 500m Row 3 Rounds 3 Ring Muscle-ups 6 Thrusters 9 Box Jump Over Rx’d: 75#/55# Rx’d+: 95#/65# Scaled: Movements Ground Ring Muscle-up: false grip ring row + jumping dip (3) … Read more

Warm-up: Coaches Choice Prep: Bench Press [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Workout Load 1set x 3reps: Over Load Workout: [5 Rounds] 15 Bench Press 10 Strict Pull-ups 5 Tire Flips 200m Run Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Scaled: Reps 5 Rounds 10 Bench 7 … Read more

Warm-up: Coaches Choice Prep: OHS (w/ 2-count pause at bottom) [5 Total Sets] 1set x 5reps: Bar 2sets x 5reps: Light Load 2sets x 2reps: Workout Load Workout: For Time: [5 Rounds] 30 Double Unders 10 OHS Directly Into… [1 Round] 30 OHS 100 Double Unders Rx’d: 75#/55# Rx’d+: 95#/65# Scaled: Reps [5 Rounds] 30-45 … Read more

Warm-up: Coaches Choice Prep: Power Clean & Squat Clean [5 Total Sets] 1set x 5reps ea: Bar 1set x 5reps ea: Light Load 1set x 3reps ea: Moderate Load 1set x 3reps ea: Workout Load 1set x 3reps ea: Over Load Workout: 10 Rounds 10 Burpee Over Bar 2 Power Cleans 10 Toes to Bar … Read more

Warm-up: Coaches Choice Workout: 9/11 Tribute WOD “9/11” AMRAP (years since) Teams of 2 2001m Row Then with remaining time: AMRAP 9 Burpee Pull-ups 11 Clean & JerksRx’d: 115#/85# Rx’d+: Burpee Bar Muscle-ups (9) 155#/105# Scaled: Weight 95#/65# or Lighter

Warm-up: Coaches Choice Workout: [5 Rounds] 90sec Max Cal Bike/Ski 30sec Rest 90sec KB Complex 1 30sec Rest 90sec Box Jump 30sec Rest KB Complex: 1 Russian Swing+ 1 Swing to Squat Clean Rx’d: 53#/35# KB 24″/20″ Box Rx’d+: 70#/53# KB 30″/24″ Box Scaled: Weight/Movements Step-ups (20″) 35#/26# or less

Warm-up: Coaches Choice Strength: Push Press [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @50% 1set x 4reps: @60% 1set x 3reps: @70% 1set x 2rep: @80% 1set x 1rep: @90% Drop-set: 1set x max reps: @70% Aim for 10+ Conditioning: 3 Rounds 25 Weighted Sit-up 15 HSPU 3 Rope Climb Rx’d: 35#/20# … Read more

Warm-up: Coaches Choice Strength: Front Squat [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: @50% 1set x 4reps: @60% 1set x 3reps: @70% 1set x 2rep: @80% 1set x 1rep: @90% Drop-set: 1set x max reps: @70% Aim for 10+ Conditioning: AMRAP 15min 25 Toes to Bar 50 Burpees 75 Wall Balls Rx’d: … Read more

Warm-up: Coaches Choice Prep: Practice DU’s Rowing Technique SA DB Hang Power Snatch Renegade Row Workout: 5 Rounds 40 Double-unders 30/20 Cal Row 20 SA DB HPSN 10R/10L Renegade Row Rx’d: 35#/20# DB Rx’d(m): 50#/35# DB Rx’d+: 65#/45# DB Scaled: 40-60 Singles 20/14 Cal Row 14 SA DB HPSN 7R/7L RR [30min Cap]  

9AM: HERO WOD Loredo 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run Scaled: 4 Rounds Large Loredo 12 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run Rx’d+: 20#/14# Weight Vest

Warm-up: Coaches Choice Prep: Power Clean [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 3reps: Moderate Weight 1set x 3reps: Workout Weight Conditioning: [3 BIG Rounds] 800m Run 3 Rounds 5 Power Cleans 10 Pull-ups 30 Double Unders Rx’d: 135#/95# Rx’d(m): 155#/105# Rx’d+: 185#/125# Chest to Bar Pull-ups Scaled: … Read more

Warm-up: Coaches Choice Prep: Front Squat + Push Press [4 Total Sets] 1set x 5ea: Bar 1set x 3ea: Light Weight 1set x 3ea: Workout Weight 1set x 3ea: Over Load Workout: 7 Rounds 3 Push Press (115/85) 3 Front Squats 3 Box Jumps 30/21 Cal Row 5 Rounds 3 Push Press 3 Front Squats … Read more

Warm-up: Coaches Choice Practice: Wall Climb Ring Muscle-up Workout: [Teams of 2] AMRAP 20min P1: 400m Run P2: AMRAP 3 Wall Climbs 6 Ring Muscle-ups 18 KB Swings Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Scaled: Movements Partial Wall Climb (3) Burpee Pull-up (6) Russian Swing (14) Scaled: Weight 44#/26# KB Notes: *Upon completion of 500m … Read more

Warm-up: Coaches Choice Strength: Snatch (Squat Snatch) 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2rep: 70%-80% Range 1set x 1rep: 80%-90% Range 1set x 1rep: 90%+ Range Can be done as: Power Snatch or Power Snatch to OHS … Read more

Warm-up: Coaches Choice Prep: Sumo DL High Pull [3 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 5reps: Workout Weight Workout: [6 Rounds] 400m Run 3-6-9-12-15-18 SDLHP 18-15-12-9-6-3 Burpee Over Bar Rx’d: 75#/55# Rx’d+: 95#/65# Scaled: Reps 250m Run 6-9-12-15 SDLHP 15-12-9-6 Burpee Over Bar Scaled: Weight 65#/45# or lighter … Read more

Warm-up: Coaches Choice Strength: Clean & Jerk (Squat Clean & Split Jerk) 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2rep: 70%-80% Range 1set x 1rep: 80%-90% Range 1set x 1rep: 90%+ Range Clean & Jerk can be done … Read more

Warm-up: Coaches Choice Prep: Deadlift [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Workout Load 1set x 3reps: Over Load Workout: [AMRAP 20min] 3 Bar Muscle-ups 6 Deadlifts 9/6 Cal Row Rx’d: 135#/95# Rx’d(m): 185#/125# Rx’d+: 225#/155# Rx’d++: 275#/185# Scaled: Movement Equal Rep Burpee Pull-up Scaled: Reps 2 … Read more

Warm-up: Coaches Choice Strength: Hang Power Clean 5-4-3-2-1-1 [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-90% Range 1set x 1rep: 90% Range 1set x 1rep: 95%+ Range Conditioning: [5 Rounds] On the 4min Mark 400m Run 50 Double … Read more

Warm-up: Coaches Choice Strength: Back Squat 10-8-6-4-2 [6 Total Sets] 1set x 5reps: Bar 1set x 10reps: 40%-50% Range 1set x 8reps: 50%-60% Range 1set x 6reps: 60%-70% Range 1set x 4reps: 70%-80% Range 1set x 2rep: 80%-90% + Range Conditioning: AMRAP 15min 1-2-3-4-5… Pistol(ea) HSPU T2B Scaled: Movements 1) Assisted Pistol (box/bench/rig) or 2x … Read more

Warm-up: Coaches Choice Workout: AMRAP 20min 18/12 Cal Ski/Bike 18 RKBS 18 Box Jumps 1-Lap SA FR Carry(L) 1-Lap SA FR Carry(R) SA FR: Single Arm Front Rack Carry(w/KB) Rx’d: 53#/35# 24″/20″ Box Rx’d+: 70#/53# 30″/24″ Scaled: Reps 12/9 Cals 12 RKBS 12 BJ 3/4 Lap SA FR Carry (L/R) Scaled: Weight 44#/26# KB or … Read more

Warm-up: Coaches Choice Strength: Bench Press 10-8-6-4-2 [6 Total Sets] 1set x 5reps: Bar 1set x 10reps: 40%-50% Range 1set x 8reps: 50%-60% Range 1set x 6reps: 60%-70% Range 1set x 4reps: 70%-80% Range 1set x 2rep: 80%-90% + Range Conditioning: [5 Rounds] 250m Run 5 Tire Flips 10 DB Push/Pull Complex 1Rep DB Push/Pull … Read more

Warm-up: Coaches Choice Prep: Overhead Squats [3 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 3reps: Workout Load Workout: For time: Buy-in: 1000m Row 30-20-10 Pull-up 10-20-30 OHS Cash-out: 1000m Row Rx’d: 75#/55# Rx’d+: 95#/65# Scaled: 700m Row 21-14-7 Pull-up 7-14-21 OHS 700m Row 65#/45# or lighter

Warm-up: Coaches Choice Prep: Thruster [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Workout Load 1set x 3reps: Over Load Conditioning: HERO WOD 10 Rounds 5 Thruster 10 Pull-ups 100m Sprint -Rest 1min after each round- Rx’d: 95#/65# Rx’d+ 115#/85# Scaled: 7 Rounds 75#/55#

Warm-up: Coaches Choice Strength: Hang Power Snatch 5-4-3-3-3 Build to a heavy 3Rep [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 70%-80% Range 1set x 3reps: 80%-90% Range 1set x 3reps: 90%+ Range Conditioning: [Teams of 2] AMRAP 20min [P1] 500m Row [P2] AMRAP … Read more

Warm-up: Coaches Choice Prep: Deadlift 1set x 3reps: Light-load 1set x 3reps: R1 Weight 1set x 3reps: R2 Weight 1set x 3reps: R3 Weight Workout: 3 Rounds AMRAP 5min 35 Wall Balls 9 Deadlifts 9 Lateral Burpees [Rest 2min at the end of each 5min AMRAP] Rx’d R1: 95#/65# R2: 115#/85# R3: 135#/95# Rx’d(m): R1: … Read more

Warm-up: Coaches Choice Strength: Jerk Build to a 1Rep [7 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate 1set x 3reps: 60%-70% Range 1set x 2rep: 70%-80% Range 1set x 1rep: 80%-90% Range 1set x 1rep: 90%+ Range Jerk can be Push or Split Conditioning: 4 Rounds 30 … Read more

Warm-up: Coaches Choice Prep: Pull-ups Push-ups Air Squat American KB Swing Workout: “Cindy meets Helen” [4 BIG Rounds] 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats 1 Round 400m Run 21 KB Swings 12 Pull-ups KB Weight: 53#/35# Scaled: 3/6/9 Cindy 250m/15/9 Helen

Warm-up: Coaches Choice Strength: 1) Clean High Pull 6×4 ascending [6 Total Sets] 1set x 4reps: Bar 1set x 4reps: Light Weight 1set x 4reps: Moderate 1 1set x4reps: Moderate 2 1set x 4reps: Heavy 1set x 4reps: Heaviest 2) Squat Clean Establish a heavy 2Rep [6 Total Sets] 1set x 5reps: Light Weight 1set … Read more

Warm-up: Coaches Choice Strength: Power Clean & Jerk 5-4-3-2-1-1 [6 Total Sets] 1set x 5reps: Bar 1set x 4reps: Light Weight 1set x 3reps: Increasing Weight 1set x 2reps: Increasing Weight 1set x 1rep: Heavy Weight 1set x 1rep: Heaviest Weight *Jerk can be done as Push Jerk or Split Jerk Conditioning: 4 Rounds 7 … Read more

Warm-up: Coaches Choice Prep: Rope Climb Drills Workout: 100-80-60-40-20 Double Unders 10-8-6-4-2 Bar Muscle-up 5-4-3-2-1 Rope Climb Modification: Bar Muscle-up Complex (1:1) of Pull-up + Box Dip 10 Pull-ups+ 10 Box Dips 8/8, 6/6… Modification: Rope Climb Complex (2:1) of Jumping Rope Climb + Strict Knees to Elbow 10 JRC + 10 SK2E 8/8, 6/6… … Read more

Warm-up: Coaches Choice Strength: Push Press 10-8-6-4-2 [6 Total Sets] 1set x 5reps: Bar 1set x 10reps: 40%-50% Range 1set x 8reps: 50%-60% Range 1set x 6reps: 60%-70% Range 1set x 4reps: 70%-80% Range 1set x 2rep: 80%-90% + Range Conditioning: AMRAP 15min 30 DB Hang Snatch 15 HSPU 10 Alt. Pistol Rx’d: 35#/20# Rx’d+: … Read more

Warm-up: Coaches Choice Workout: Tabata: 8 Rounds at each station of 20sec work/10sec rest Push-up Ski Pull-up Bike Sit-up Score is a total reps/cals accumulated at each station Accessory: 3 Rounds [Quality] 10-15 Ring or Box Dips 8-10ea DB Bent Over Row (from box) 10-15ea Russian Twists

Warm-up: Coaches Choice Strength: Front Squat 10-8-6-4-2 [6 Total Sets] 1set x 5reps: Bar 1set x 10reps: 40%-50% Range 1set x 8reps: 50%-60% Range 1set x 6reps: 60%-70% Range 1set x 4reps: 70%-80% Range 1set x 2rep: 80%-90% + Range Conditioning: 3 Rounds 400m Run 21 RKBS 15 KB Goblet Squats 9 Burpee Toes to … Read more

Warm-up: Coaches Choice Prep: Hang Power Clean [5 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Workout Weight 1set x 3reps: Over Load 1 1set x 3reps: Over Load 2 Conditioning: 5 Rounds 60 Double Unders 30/20 Cal Row 15 Hang Power Cleans Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# … Read more

Warm-up: Coaches Choice HERO WOD: Teams of 2 AMRAP 31min 8 Thrusters 6 Rope Climbs 11 Box Jumps 400m Continuous Run Rx’d: 95#/65# 24″/20″ Box Rx’d(m): 115#/85# Rx’d+: 155#/105# 30″/24″ Box Run w/Sand Bag (50#/35#) Scaled: 5 Thrusters 20 Pull-ups, ring row, or jumping Pull-up 8 Box Jumps 250m Run Notes: We will not be … Read more

Warm-up: Coaches Choice Strength: Max Week Deadlift Take 6-8sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… [6-8 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate Weight 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 1rep: 90%-95% Range 1set x 1rep: Max … Read more

Warm-up: Coaches Choice Strength: Snatch (Power or Squat) Build to a heavy 1RM [6-8 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate Weight 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 1rep: 90%-95% Range 1set x 1rep: Max Weight 1set x 1rep: Max Weight … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press Build to a heavy 1RM [6-8 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate Weight 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 1rep: 90%-95% Range* 1set x 1rep: Max Weight* 1set x 1rep: Max Weight* Notes: … Read more

Warm-up: Coaches Choice Strength: Clean (Power or Squat) Build to a heavy 1RM [6-8 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate Weight 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 1rep: 90%-95% Range 1set x 1rep: Max Weight 1set x 1rep: Max Weight … Read more

Warm-up: Coaches Choice Strength: Max Week Back Squat Take 6-8sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… [6-8 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 4reps: Moderate Weight 1set x 3reps: 70%-80% Range 1set x 2reps: 80%-85% Range 1set x 1rep: 90%-95% Range* 1set x 1rep: … Read more

Warm-up: Coaches Choice Prep: Cluster (Squat Clean Thruster) [3 Total Sets] 1set x 3reps: Light Weight 1set x 3reps: Workout Weight 1set x 3reps: Over Load Workout: For time: 400m Run 3 Rnds “Cindy” 12-9-6-3 Clusters Rx’d: 95#/65# Rx’d (m): 115#/80# Rx’d+: 135#/95# Scaled: 250m Run 2 Rnds Cindy 9-6-3-1 Cluster 75#/65# or less Notes: … Read more

Warm-up: Coaches Choice Prep: SA KB Complex KB Swing+ KB to Shoulder+ KB Reverse Lunge+ KB Press [3 Total Sets] 1set x 3complex (each arm): Light KB 2sets x 2complex (each arm): Workout KB *KB Complex can be done tactical (pausing after each movement) or for performance (fluidity/linking movements, see video) Workout: 5 Rounds 25/18 Cal … Read more

Warm-up: Coaches Choice Strength: De-load Week 1) Bench Press 5@40%, 5@50%, 5@60% [5 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: 40% 1set x 5reps: 50% 1set x 5reps: 60% 2) Shoulder Press 5@40%, 5@50%, 5@60% [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: 40% 1set x 5reps: … Read more

Warm-up: Coaches Choice Prep: Power Snatch [4 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light Weight 1set x 3reps: Workout Load 1set x 3reps: Over Load Workout: 5 Rounds, on the 4min mark: 3 Pull-ups 6 Toes to Bar 9 Power Snatches 12/9 Cal Row Rx’d: 75#/55# Rx’d+: Chest to Bar Pull-ups(3) 95#/65# … Read more

Warm-up: Coaches Choice Strength: De-load Week 1) Back Squat 5@40%, 5@50%, 5@60% [5 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: 40% 1set x 5reps: 50% 1set x 5reps: 60% 2) Deadlift 5@40%, 5@50%, 5@60% [4 Total Sets] 1set x 5reps: Light-load 1set x 5reps: 40% 1set x 5reps: 50% … Read more

Warm-up: Coaches Choice Strength: Power Clean Jerk Build to a heavy 1Rep [6 Total Sets] 1set x 5reps: Bar 1set x 4reps: Light Weight 1set x 3reps: Increasing Weight 1set x 2reps: Increasing Weight 1set x 1reps: Heavy Weight 1set x 1reps: Heaviest Weight *Jerk can be done as Push Jerk or Split Jerk Conditioning: … Read more

Warm-up: Coaches Choice Workout: “Heartburn” 1 Mile Run 10 Rounds 7 Thrusters 7 Pull-ups 7 Burpees 75#/55# Scaled: 800m Run 7 Rounds 5 TH 5 PU 5 Burp 65#/45# or less  

Warm-up: Coaches Choice Strength: Deadlift 5@70%, 3@80%, 1+@90% [6 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 5reps: 70% 1set x 3reps: 80% 1set x 1rep+: 90%** **Aim for 2-6+reps on last set Conditioning: 3 Rounds 30 Box Jumps 1-Lap Walking Lunge 30 SA DB Hang C&J … Read more

Warm-up: Coaches Choice Workout: 5 Rounds 21 Weighted DB Sit-ups 18/15 Cal Bike/Ski 15 KB Complex 12 Pull-ups KB Complex, 1 rep = RKB Swing + RKB Swing to Goblet Squat (see video below) Rx’d: 35#/20# DB 53#/35# KB Rx’d+: 50#/35# DB 70#/53# KB Chest to Bar Pull-ups Scaled rounds/reps: 4 to 5 Rounds 18 Wt. … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 5@70%, 3@80%, 1+@90% [6 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 5reps: 70% 1set x 3reps: 80% 1set x 1rep+: 90%** **Aim for 2-6+reps on last set ***Spotters required for working sets (5-3-1)*** 2) Shoulder Press 5@70%, 3@80%, 1+@90% … Read more

Warm-up: Coaches Choice Strength: 2-Position Power Clean Hang/Ground [5 Total Sets] 1set x 5reps: Bar 1set x 4reps Light Weight 1set x 3reps: Moderate Weight 1set x 2reps: Heavy 1set x 1rep: Heaviest Conditioning: 5 Rounds 250m Run 15 Toes to Bar 10 Power Cleans Rx’d: 115#/85# Rx’d(m): 135#/95# Rx’d+: GHD Sit-ups (15) 155#/105# Scaled: … Read more

Warm-up: Coaches Choice Strength: 1) Back Squat 5@70%, 3@80%, 1+@90% [6 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 5reps: 70% 1set x 3reps: 80% 1set x 1rep+: 90%** **Aim for 2-6+reps on last set ***Spotters required for working sets*** Conditioning: 3 Rounds AMRAP 5min 15/12 Cal … Read more

Warm-up: Coaches Choice Strength: Deadlift 3@65%, 3@75%, 3+@85% [6 Total Sets] 1set x 5reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 3reps: 65% 1set x 3reps: 75% 1set x 3reps+: 85%** **Aim for 4-8+reps on last set Conditioning: 4 Rounds 400m Run 15 Deadlifts 12 Shoulder to Overhead 9 Burpee Pull-ups … Read more

Warm-up: Coaches Choice Prep: Wall Ball Toes to Bar Box Jump Row Workout: 24-21-18-15-12-9-6-3 Wall Ball Toes to Bar Box Jump Row Rx’d: 20#/14# WB 24″/20″ Box Rx’d+: 30″/20″ Box GHD Sit-ups Scaled: 21-18-15-12-9 WB T2B BJ Row [40min Soft Cap]

Warm-up: Coaches Choice Strength: 1) Bench Press 3@65%, 3@75%, 3+@85% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 3reps: 65% 1set x 3reps: 75% 1set x 3reps+: 85%** **Aim for 4-8+reps on last set ***Spotters required for working sets 2) Shoulder Press 3@65%, 3@75%, 3+@85% [5 Total … Read more

Warm-up: Coaches Choice Prep: Rope Climbs Strength: Hang Power Clean Build to a heavy 1Rep [5 Total Sets] 1set x 4reps: Light Weight 1set x 3reps: Moderate Weight 1set x 2reps: Increase Weight 1set x 1rep: Heavy Weight 1set x 1rep: Heaviest Weight Conditioning: AMRAP 15min 25/18 Cal Row 10 Hang Power Cleans 2 Rope … Read more

Warm-up: Coaches Choice Strength: 1) Back Squat 3@65%, 3@75%, 3+@85% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 3reps: 65% 1set x 3reps: 75% 1set x 3reps+: 85%** **Aim for 6-10+reps on last set ***Spotters required for last set Conditioning: “Mary” AMRAP 20min 5 HSPU’s 10 … Read more

Warm-up: Coaches Choice Strength: 1) Snatch Grip DL [5 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Weight 1set x 5reps: Moderate Weight 1set x 5reps: Heavy Weight 1set x 5reps: Heaviest Weight 2) Hang Snatch High Pull [5 Total Sets] 1set x 3reps: Bar 1set x 3reps: Light Weight 1set x 3reps: … Read more

Warm-up: Coaches Choice Prep: Power Clean [4 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light Load 1set x 3reps: Workout Load 1set x 3reps: Over Load Conditioning: “Mind Eraser” AMRAP 20min 7 Power Cleans 7 Burpees 200m Run Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Scaled: 5 PC 5 Burp 100m Run 75#/55# or … Read more

Announcements: UFC Night: Saturday, July 10th @6PM 21-Day Sugar Detox: July 12th Warm-up: Coaches Choice Strength: Deadlift 5@60%, 5@70%, 5+@80% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 60% 1set x 5reps: 70% 1set x 5reps+: 80%** **Aim for 6-10+reps on last set Conditioning: 3 … Read more

Announcements: UFC Night: Saturday, July 10th @6PM 21-Day Sugar Detox: July 12th Warm-up: Coaches Choice Strength: 3 Rounds [Quality] 10 Barbell Bent Over Row* 5-10 Strict Pull-ups** 10-15ea Russian Twist *Ascend in weight **Modify with 15 Ring Rows Conditioning: Buy-In: 35/25 Calorie Row 50-40-30-20-10 Double-unders AbMat Sit-ups Cash-Out: 35/25 Calorie Row Single Unders: 75-60-45-30-15 Scaled … Read more

Announcements: UFC Night: Saturday, July 10th @6PM 21-Day Sugar Detox: July 12th Warm-up: Coaches Choice Strength: 1) Bench Press 5@60%, 5@70%, 5+@80% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 60% 1set x 5reps: 70% 1set x 5reps+: 80%** **Aim for 6-10+reps on last set … Read more

Announcements: UFC Night: Saturday, July 10th @6PM 21-Day Sugar Detox: July 12th Warm-up: Coaches Choice Strength: 1) Back Squat 5@60%, 5@70%, 5+@80% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 60% 1set x 5reps: 70% 1set x 5reps+: 80%** **Aim for 6-10+reps on last set … Read more

Upcoming Events: 21-Day Sugar Detox: July 12th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Monday, July 5th: 9am Only Tuesday, July 6th: Normal Schedule Warm-up: Coaches Choice Workout: 5 Rounds 25 RKB Swings 1 Lap SA KB Front Rack Carry(R) 25 Med Ball Overhead Sit-ups 1 Lap SA KB Front Rack … Read more

Warm-up: Coaches Choice HERO WOD: “Severin” 50 Strict Pull-ups 100 Hand Release Push-ups 5K Run Rx’d+: 20#/14# Weight Vest 5K Run: Reed -> 20th -> Teller -> 16th (x3) [50min Soft Cap] Scaled Severin: 35 Jumping Pull-up or Ring Row 70 HR Push-up 2 Mile Run Super Scaled Severin: 25 Pull 50 Push 1.5 Mile … Read more

Warm-up: Coaches Choice Prep: Wall Ball KB Sumo Deadlift High Pull Box Jump Push Press Row Workout: “Fight Gone Bad 30” 3 Rounds 30 Wall Balls 30 KB Sumo DL High Pull 30 Box Jumps 30 Push Press 30/21 Cal Row Rx’d: 20#/14# WB 70#/53# KB 20″ Box (M/F) 75#/55# PP Scaled: “Fight Gone Bad … Read more

Announcements: Upcoming Events: Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 12th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike @ Green MTN 9am Monday, July 5th: 9am Only Tuesday, July 6th: Normal Schedule … Read more

Announcements: Upcoming Events: Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 5th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike @ Green MTN 9am Monday, July 5th: 9am Only Tuesday, July 6th: Normal Schedule … Read more

Announcements: Upcoming Events: Ascent Protein Sampling: Today, 9am, 12pm, and PM Classes Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 5th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike @ Green MTN 9am … Read more

Announcements: Upcoming Events: Taste-Test Tuesday, Ascent Protein Sampling: June 29th, 9am, 12pm, and PM Classes Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 5th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike … Read more

Announcements: Upcoming Events: Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 5th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike @ Green MTN 9am Monday, July 5th: 9am Only Tuesday, July 6th: Normal Schedule … Read more

Warm-up: Coaches Choice Strength: Deadlift 5@65%, 3@75%, 1+@85% [6 Total Sets] 1set x 3reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 5reps: 65% 1set x 3reps: 75% 1set x 1reps+: 85%** **Aim for 8-10reps on last set Prep: Power Snatch + Overhead Squat [2-3 Sets Total] 1set x 3Reps Each: Bar 1set … Read more

Warm-up: Coaches Choice Prep: Rope Climb Drills Workout: 5 Rounds 3 Rope Climbs 21 Box Jumps 15 Weighted Sit-ups 9ea Alt. Pistols Rx’d: 24″/20″ Box 35#/20# Weighted Sit-up Rx’d+: 30″/24″ Box 50#/35# Weighted Sit-up Scaled: Rope Climb Mods: Jumping Rope Climbs (12), Australian Pull-ups (12) Mods for BJ and SU: 15 Box Jumps or Step-ups … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 5@65%, 3@75%, 1+@85% [6 Total Sets] 1set x 3reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 5reps: 65% 1set x 3reps: 75% 1set x 1rep+: 85%** **Aim for 6-8reps on last set ***Spotters required for working sets 2) Shoulder Press 5@65%, 3@75%, 1+@85% [5 Total … Read more

Warm-up: Coaches Choice Strength: Hang Power Clean Build to each of your workout weights, then 2 sets to establish a heavy 1rep [6 Total Sets] 1set x 3reps: 1st Weight 1set x 3reps: 2nd Weight 1set x 3reps: 3rd Weight 1set x 1rep: Heavy Attempt 1set x 1rep: Heavy Attempt 1set x 1rep: Heavy Attempt … Read more

Announcements: Upcoming Events: Pull-up Clinic: Saturday, June 26th @10:15AM (7-spots left) Fourth of July Hike: Sunday, July 4th @9AM 21-Day Sugar Detox: July 5th UFC Night: Saturday, July 10th @6PM Schedule for 4th of July Weekend: Friday, July 2nd: Normal Schedule Saturday, July 3rd: Normal Schedule Sunday, July 4th: Closed – Group Hike @ Green MTN 9am Monday, … Read more

Warm-up: Coaches Choice Strength: Deadlift 3@60%, 3@70%, 3+@80% [6 Total Sets] 1set x 3reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 3reps: 60% 1set x 3reps: 70% 1set x 3reps+: 80%** **Aim for 8-10reps on last set Conditioning: [Teams of 2] 5 Rounds 20 Power Snatch 40/30 Cal Row 60 Wall … Read more

Warm-up: Coaches Choice Workout: Part #1: AMRAP 20min 250m Run 20 Box Jumps 15 Knees to Elbow 10 Slam Ball Power Clean to Over Shoulder Rx’d: 24″/20″ Box Rx’d+: 30″/24″ Box 15 GHD Sit-up Scaled: 200m Run 14 Box Jumps 10 Knee Raise 7 SBCL to OS Notes: 1) Athletes will stagger station start 2) Athletes … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 3@60%, 3@70%, 3+@80% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 60% 1set x 5reps: 70% 1set x 5reps+: 80%** **Aim for 6-8reps on last set 2) Shoulder Press 1-2 acclimation sets then 3@60%, 3@70%, … Read more

Warm-up: Coaches Choice Prep: Power Clean Push Jerk [4 Total Sets] 1set x 5reps: Light-load 1set x 3reps: 1st Workout-weight 1set x 3reps: 2nd Workout-weight 1set x 3reps: 3rd Workout-weight Workout: [3 Rounds] AMRAP 5min 21/15 Cal Row 15 Pull-ups 9 C&J [Rest 2min at the end of each 5min AMRAP] Notes: Increase weight each … Read more

Warm-up: Coaches Choice Strength: 1) Back Squat 3@60%, 3@70%, 3+@80% [6 Total Sets] 1set x 3reps: Bar 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 3reps: 60% 1set x 3reps: 70% 1set x 3reps+: 80%** **Aim for 8-10reps on last set 2) Knee Get-ups 8ea-8ea-8ea Use weight if needed (1x or 2x KB) … Read more

Warm-up: Coaches Choice Workout: “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-ups Rx’d: 53#/35# Scaled: 3 Rounds 250m Run 15 KBS 8 Jumping Pull-up (or Ring Row) Weight: Use lighter KB Accessory: AMRAP 8min [Quality] 10 Hand Stand Push-ups 10ea Russian Twists (25#, 15#, or 10#) 10 Ring Dips Modification Options: HSPU: Wall … Read more

Warm-up: Coaches Choice Barbell Prep: Shoulder to Overhead [5 Total Sets] 1set x 3reps: Light-load 1set x 3reps: 1st Round Weight 1set x 3reps: 2nd Round Weight 1set x 3reps: 3rd Round Weight 1set x 3reps: 4th Round Weight Workout: [Teams of 2] AMRAP 25min 30/24 Cal Row 30 SH2OH** 30 Pull-ups 30 Lateral Burpees … Read more

Warm-up: Coaches Choice Strength: 1) Deadlift 5@55%, 5@65%, 5+@75% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 55% 1set x 5reps: 65% 1set x 5reps+: 75%** **Aim for 8-10reps on last set 2a) Barbell Lunge 8ea-6ea-4ea Take from rig 2b) Banded Good Morning 15-15-15 Conditioning: … Read more

Warm-up: Coaches Choice Prep: KB Front Rack Carry Slam Ball Workout: AMRAP 20min 1-Lap (2x) KB Front Rack Carry 20/15 Cal Bike/Ski 30 Ab-Mat Sit-ups 15 Slam Ball Rx’d: 35#/26# KB’s Rx’d+: 53#/35# KB’s GHD Sit-ups (15) Scaled: 1/2 Lap 12/9 20 Sit-up 10 Plate (or Med Ball) Ground to OH, light weight Notes: 1) … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 5@55%, 5@65%, 5+@75% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 55% 1set x 5reps: 65% 1set x 5reps+: 75%** **Aim for 6-8reps on last set 2) Shoulder Press 5@55%, 5@65%, 5+@75% [5 Total Sets] 1set x 5reps: Bar … Read more

Warm-up: Coaches Choice Strength: Power Clean [6 Total Sets] 1set x 3reps: Light-load 1set x 3reps: Moderate-load 1set x 3reps: 65% 1set x 3reps: 75% 2sets x 3reps: 85% Conditioning: “The Good Life” 3 Rounds 500m Row 12 Burpees 21 Box Jumps Rx’d: 24″/20″

Warm-up: Coaches Choice Strength: 1) Back Squat 5@55%, 5@65%, 5+@75% [6 Total Sets] 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: 55% 1set x 5reps: 65% 1set x 5reps+: 75%** **Aim for 8-10reps on last set 2a) Bulgarian Split Squat 3x10ea Add weight if needed after second set … Read more

Warm-up: Coaches Choice Prep: Deadlift 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: Workout-load 1set x 5reps: Over-load Workout: [10 Rounds] 200m Run 7 Deadlift 7/5 Cal Row Rx’d: 155#/105# Rx’d+: 225#/155# Scaled: 7 Total Rounds Reduced weight: 115#/85# or less

Warm-up: Coaches Choice Workout: [2 Rounds] 90/70 Cal Row 70 Wall Balls 50 Power Snatch 30 Burpee Box Jumps Rx’d: 20#/14# WB 75#/55# PSN 24″/20″ Box Scaled: Reduced reps 65/50 Cals 50 WB 35 PSN 20 BBJ [30min Soft Cap]

Warm-up: Coaches Choice Prep: Suitcase Carry KB Swings Step-ups Workout: 5 Rounds 1-Lap Suitcase Carry(R) 25 Russian KB Swings 1-Lap Suitcase Carry(L) 10ea DB Step-ups Rx’d: 53#/35# KB 35#/20# DB 24″/20″ Box Rx’d+ 70#/53# KB 50#/35# DB Scaled: 0.5 – Lap Suitcase Carry 18 RKB Swing 7ea Step-ups Use light KB/DB [25min Cap] Accessory: 3 … Read more

Warm-up: Coaches Choice Prep: Double Unders SA DB Hang Power Snatch Strength: Push Press Take 4-6sets to build to a moderate/heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… Workout: AMRAP 15min 40 Double Unders 20 SA DB Hang Power Snatch 40 Double Unders 250m Run Rx’d: 35#/20# Rx’d+: 50#/35# Scaled: 40-60 Single Unders 14 SA DB HPSN … Read more

Warm-up: Coaches Choice Prep: Clean High Pull [5 Total Sets] 2sets x 3reps: Light-load 2sets x 3reps: Moderate-load 1set x 3reps: Heavy-load Power Clean [5 Total Sets] 2sets x 3reps: Light-load 2sets x 3reps: Workout-load 1set x 3reps: Over-load Conditioning: 3 Rounds 21/15 Cal Row 15 Power Cleans 9 Box Jumps Rx’d: 115#/85# 24″/20″ Box … Read more

Time Line: Doors: 8:30am (you will be responsible for your own warm-up: “Athletes Choice”) Briefing: 9:00am National Anthem: 9:05am Workout Start: 9:15am Pancake Social: 10:30am Recommended: General Warm-up: 200m Run 20 Mini Mt. Climbers 10 Alt. Spider Man Stretch + Twist 5 Push-up + Pike + Cobra Specific Warm-up: 5 Kips 5 Jumping Pull-ups 5 … Read more

Warm-up: Coaches Choice Prep: Wall Ball DB Power Snatch Workout: [Teams of 2] 5 Rounds 40 Wall Balls 400m Run 40 DB Power Snatch 40/30 Cal Row [40min Soft Cap] Rx’d: 20#/14# WB 35#/20# DB Rx’d+: 50#/35# Team Scaled: 30 WB 250m Run 30 DB PSN 30/20 Cal Row Solo: 25/400/25/25 Solo Scaled: 15/250m/15/15 Notes: … Read more

15% off all big-bags of protein and pre-workout Now through Monday Warm-up: Coaches Choice Prep: Power Clean Push Jerk [5 Total Sets] 2sets x 4reps: Light-load 2sets x 4reps: Workout-load 1set x 2reps: Over-load   Workout: AMRAP 15min 21/15 Cal Row 15 Toes to Bar 9 Power Clean Push Jerk Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: … Read more

Warm-up: Coaches Choice Prep: Rope Climb Drills Workout: AMRAP 25min 400m Run 3 Rope Climbs 7ea Devil Press 21 Box Jump Overs Rx’d: 35#/20# DB Rx’d+: 50#/35# DB Scaled: 250m Run Rope Climbs: Plank pulls (15), Jumping Rope Pull-ups (15) 5ea DP 15 BJ

Warm-up: Coaches Choice Strength: Hang Squat Clean 4-3-2-2-2 Take 5sets to build to a moderate/heavy 2Rep [12min time limit] Conditioning: 5 Rounds On the 4min mark 50 Double Unders 300/250m Row 10 Hang Squat Cleans Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Scaled: 50-75 Single Unders 250/200m Row 7 HSQCL Notes: Each round should take 2:30-3:00min … Read more

Warm-up: Coaches Choice Workout: Part #1: Backward Sled Drag: 4 Total Sets 1set x 100ft: Light-load 1set x 100ft: Moderate-load 2sets x 100ft: Heavy-load Part #2: Deadlift 1set x 5reps: Light-load 1set x 5reps: Moderate-load 1set x 5reps: Workout-load Part #3: AMRAP 15min 10 Deadlifts 10 HSPU’s 250m Run Rx’d: 155#/105# Rx’d(m): 185#/125# Rx’d+: 225#/155# … Read more

🇺🇸 MEMORIAL DAY MURPH 🇺🇸 1-WEEK OUT! 13th annual Memorial Day Hero WOD Monday, May 31st @9am After Party: Pancake & Bacon social (@10:30-ish) Warm-up: Coaches Choice Prep Complex: 3 Hang Power Snatch+ 2 Overhead Squats 5 total sets: 2sets @ Light-load 2sets @ Workout-load 1set @ Over-load  (heavier then workout weight) Scaled: Movement(s): Hang Power … Read more

Warm-up: Coaches Choice Workout: [Teams of 2] 2 Rounds 100 Wall Balls 80 Box Jumps 600m Run 40 Toes to Bar 20 Pull-ups [30min Soft Cap] Rx’d: 20#/14# Wall Ball 24″/20″ Box Jump Rx’d+: Bar Muscle-ups (20) Scaling Options: Reps: 70-50-400-30-15 Step-ups Hanging Knee Raise Jumping Pull-ups Solo: Reps: 70-50-600-30-15 or Rep: 50-40-600-20-10

Warm-up: Coaches Choice Prep Complex: 3 Power Cleans+ 2 Push Jerk 5 total sets: 2sets @ Light-load 2sets @ Workout-load 1set @ Over-load  (heavier then workout weight) Workout: 500m Row 21-15-9 Power Clean Push Jerk Scaled: 350m Row 15-10-5 75#/55# or lighter Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Notes on how to: 500/21/21, 500/15/15, 500/9/9

Warm-up: Coaches Choice Prep: Med Ball Lunge Med Ball Jump Squats Med Ball Sit-ups Workout: Buy in: 800m Run 3 Rounds 30 MB Lunges 25 MB Jump Squats 20 MB Sit-ups Cash out: 800m Run Weight: 20#/14# Med Ball Scaled: 14#/10# Med Ball 400m Run Reduced Reps: 20-17-14 800m Run: Reed -> Teller (x2) Accessory: … Read more

Warm-up: Coaches Choice Prep Complex: EMOM 8min 1 Snatch Grip Deadlift+ 1 Hang Snatch High Pull+ 1 Hang Power Snatch+ 1 Power Snatch 2sets: Light-load 3sets: Increase in weight 3sets: Increase again, if needed Conditioning: 6 Rounds 30 Air Squat 20 Push-up 10 Pull-up 5 Power Snatch [Rest 1min after each round] Scaled: Reduced Reps … Read more

Warm-up: Coaches Choice Strength: Bench Press 7-7-5-5-3 Ranges: 1set x 7reps: Light-load (warm-up) 1set x 7reps: 60%-70% 1set x 7reps: 60%-70% 1set x 5reps: 70%-75% 1set x 5reps: 70%-75% 1set x 3reps: 75%-85% [15min time limit] Movement Prep: Tire Flip 2sets x 5reps Conditioning: AMRAP 15min 250m Run 20 Knees to Elbow 250m Run 5 … Read more

Warm-up: Coaches Choice Prep Complex: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk 1set: Light-load 1set: Workout-load 1set: Over-load Workout: 4 Rounds 400m Run 1 Rounds “DT” 3 Rounds “Cindy” Scaled: 250m Run 1 Round Small DT, 9/6/3 @ 75#/55# 2-3 Rounds Small Cindy 3/6/9 Rx’d: 115#/85# Rx’d(m): 135#/95# Rx’d+: 155#/105# [35min Time Cap]

Warm-up: Coaches Choice Strength: Overhead Squat 3-3-2-2-1 Take 5sets to build to a moderate/heavy 1Rep From rig *If needed modify OHS with Back Squat Conditioning: AMRAP 18min 50 Double Unders 20 Over Head Squats 50 Double Unders 20/15 Cal Row 50 Double Unders 20 Pull-ups *If needed modify OHS with Back Squat Scaled: 75 Single … Read more

Warm-up: Coaches Choice Prep: Deadlift 1set x 3reps: Light-load 1set x 3reps: R1 Weight 1set x 3reps: R2 Weight 1set x 3reps: R3 Weight Workout: 3 Rounds AMRAP 5min 35 Wall Balls 9 Deadlifts 9 Lateral Burpees [Rest 2min after each round] Notes: Increase weight each round Start on same movement, next rep for rounds … Read more

Warm-up: Coaches Choice Barbell Prep: Empty Bar 1set x 5reps: Should Press 1set x 5reps: Push Press 1set x 5reps: Push Jerk Workout Weight 1set x 3reps: Should Press 1set x 3reps: Push Press 1set x 3reps: Push Jerk Workout: AMRAP 18min 15/12 Cal Row 12 Toes to Bar 9 Strict Press 15/12 Cal Row 12 … Read more

🇺🇸 MEMORIAL DAY MURPH 🇺🇸 3-WEEKS OUT! 13th annual Memorial Day Hero WOD Monday, May 31st @9am Warm-up: Coaches Choice Prep Complex: 1 Power Clean + 2 Hang Power Cleans + 3 Front Squats 5-6sets to build to a heavy complex [10min time limit] Conditioning: 5 Rounds 7 Power Cleans 14 Box Jump Overs Scaled: 75#/55# … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Power Clean 1set x 5reps: Bar 1set x 5reps: Light-load 1set x 3reps: Workout-load Workout: AMRAP 30min 400m Run 50 Double Unders 25 Pull-ups 400m Run 50 Double Unders 5 Rounds Chief Scaled: 250m Run 50-75 Single Unders Jumping Pull-ups or Ring Rows 3 Rounds Chief, 75#/55# Rx’d: … Read more

Warm-up: Coaches Choice Prep: Power Snatch 1set x 5reps: Light-load 1set x 5reps: Workout-load 1set x 3reps: Over-load  (heavier then workout weight) Conditioning: 10 Rounds 3 Burpee Pull-ups 6 Power Snatch 200m Run Scaled: 45#/35# Bar 7 Total Rounds Rx’d: 75#/55# Rx’d+: Bar Muscle-ups (3) 95#/65#

Warm-up: Coaches Choice Prep: Thruster 1set x 5reps: Light-load 1set x 5reps: Workout-load 1set x 3reps: Over-load  (heavier then workout weight) Take from ground Conditioning: Part #1: Four 4min Rounds 250m Run 15 Pull-ups Max Rep Thruster -Rest 1min between rounds- Scaled: 45#/35# Empty Barbell Reduced Rep Pull-ups (10) Rx’d: 75#/55# Rx’d+: Chest to Bar … Read more

Warm-up: Coaches Choice Prep: (1x) KB Sumo DL High Pull (1x) KB Box Step-up (2x) KB Farmer Carry Workout: Part #1: AMRAP 20min 400m Run 20 KB SDLHP 20 KB Box Step-ups 1 Lap KB Farmer Carry Rx’d: 24″/20″ Box 53#/35# KB* *1KB for SDLHP/Step-up *2KB’s for Farmer Carry Rx’d+: 70#/53# KB* *1KB for SDLHP/Step-up … Read more

Warm-up: Coaches Choice Strength: EMOM 8min 3 Power Cleans 2sets @ ~65% 3sets @ ~70% 3sets @ ~75% Conditioning: 9-15-21 Burpee Box Jump Over Power Clean Rx’d: 95#/65# 24″/20″ Rx’d(m): 115#/85# Rx’d+: 135#/95#

🇺🇸 MEMORIAL DAY MURPH 🇺🇸 Join us in 4-weeks for our 13th annual Memorial Day Hero WOD: “Murph” Monday, May 31st @9am Also, plenty of time to jump in on Murph Prep Challenge! Click HERE to sign-up! Warm-up: Coaches Choice Strength: 1) Back Squat 4-4-4-4 2-3 acclimation sets, building in weight Then, working sets (increase weight … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: “Macho Man Complex” 3 Power Cleans + 3 Front Squats + 3 SH2OH 2-3sets building to your workout weight Workout: For time: 400m Run 25 Pull-ups 2 Rounds Macho Man 400m Run 15 Burpee Pull-ups 2 Rounds Macho Man 400m Run 25 Toes to Bar 2 Rounds Macho … Read more

Warm-up: Coaches Choice Workout: Part #1: AMRAP 25min 250m Run 25 Wall Balls “X” Box “X” Box = R1: 30 (total) Weighted Wall Ball Step-ups, 24″/20″ R2: 30(total) Jumping Step-ups, 20″ R3: 30 Box Jumps R4: Start back at R1 Weight: 20#/14# Ball -Rest 5min- Part #2: 3 Rounds [Quality] 10 Strict Hanging Leg Raise … Read more

Warm-up: Coaches Choice Strength: Push/Pull/Dip 4 Giant Sets 10 Bench Press 10ea DB Bent Over Row 10 Ring Dips (15 Box Dips) [Rest 2-3min b/t sets] Notes: Bench Press Weight: ~60% to 70% Range Ascending or Across DB Rows will be taken from Box Conditioning: “XXXL Cindy” AMRAP 15min 25 Pull-ups 50 Push-ups 75 Squats … Read more

Warm-up: Coaches Choice Prep: Power Snatch Build to each of your workout weights 3sets x 3-4reps Then: 1set x 3-4reps over your heaviest workout weight (over-warm-up) Workout: 3 Rounds AMRAP 5min 10 Power Snatches 15 Lateral Burpees 20/15 Cal Row [Rest 2min after each round] Notes: Increase weight each round Start on movement/next rep for … Read more

Warm-up: Coaches Choice Prep Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead Build to a heavy/moderate complex 5sets total Workout: AMRAP 15min 30 DU’s 15 Deadlifts 30 DU’s 15 Hang Power Clean 30 DU’s 15 SH2OH Scaled: 75#/55# 45 SU’s Rx’d: 95#/65# Rx’d+: 115#/85#

Warm-up: Coaches Choice Strength: 1) Clean High Pull 3-3-3-3 Ascending 2) Squat Clean 2-2-2-2-2 Build to a heavy 2rep over 5sets Then: 2sets x 4reps @ 65% from above [20min time limit] Conditioning: AMRAP 12min 15/12 Cal Row 12 Knees to Elbows 9 Front Squats Rx’d: 95#/65# Rx’d+: Cal Bike 115#/85# GHD Sit-ups (12)

9AM: CrossFit Class Warm-up: Coaches Choice Barbell Prep: Power Clean Push Jerk Build to a moderate/heavy Single 5sets total 3-2-1-1-1 Workout: AMRAP 25min 250m Run 1 Round Cindy 3-6-9-12-15… C&J Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95#

Warm-up: Coaches Choice Prep Complex: 3 Snatch Grip DL + 2 Hang Snatch High Pull + 1 Hang Squat Snatch (or Hang Power Snatch) 5sets: Ascending or Across [10min Time Limit] Workout: Part 1: AMRAP 10min 10 Box Jump Overs 10 Hang Squat Snatch Scaled: Empty Bar (45#/35#) Rx’d: 24″/20″ Box 75#/55# Rx’d+: 95#/65# Modifications: … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 4-4-4-4 2-3 acclimation sets, building in weight Then, working sets: 2sets x 4reps @75% 2sets x 4reps @ 80% 2) Overhead DB Tricep Extension 3sets x 10-15reps (seated) Conditioning: AMRAP 12min 10 Burpee Pull-ups 30 Air Squats 100ft Bear Crawl Rx’d+: Alt. Pistol (20) 50′ Handstand Walk **Reps … Read more

Warm-up: Coaches Choice Prep Complex: 3 Power Cleans + 2 Front Squats 1 Squat Clean Take 3-4set to build to a moderate complex 8-10min Time Limit Workout: AMRAP 18min 20/15 Cal Row 15 Power Cleans 20/15 Cal Row 15 Front Squats 20/15 Cal Row 15 Squat Cleans Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Cal Bike 115#/85#

Murph Prep: Starts today! Click here to sign-up! Warm-up: Coaches Choice Strength: Back Squat 4-4-4-4 2-3 acclimation sets, building in weight Then, working sets: 2sets x 4reps @75% 2sets x 4reps @ 80% Conditioning: AMRAP 15min 10 DB Lunges 25 Wall Balls 10 DB Lunges 10 SA DB Devil Press Rx’d: 35#/20# Single DB 20#/14# … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: DB Thruster Workout: [Teams of 2] With a 25min Running Clock 100/80 Cal Row 100 SA DB Thrusters With remaining time…AMRAP “XXL Cindy” 20 Pull-ups 40 Push-ups 60 Squats **Early Bird Murph Prep: Reps done today will count toward MP totals** Rx’d: 35#/20# SA DB Thrusters Rx’d+: 50#/35# … Read more

Warm-up: Coaches Choice Strength: Power Clean & Jerk 3-2-1-1-1.. Take 4-5sets to build to a moderate/heavy 1Rep Push Jerk or Split Jerk [10min time limit] Conditioning: 10 Rounds 3 Power C&J 6 Ring Dips 9 KB Swings [25min time limit] Rx’d: 95#/65# 53#/35# KB Rx’d(m): 115#/85# Rx’d+: 115#/85# Notes: Modify Ring Dips with 6 Bench/Box … Read more

Warm-up: Coaches Choice Strength: 1) Weight Barbell Lunge 10ea-8ea-6ea-4ea Light -> Heavy(ish) 2) Weighted Barbell Glute Bridge 3 sets 8-12reps Conditioning: AMRAP 12min 12/9 Cal R/B/S 30 Air Squats 20 Med Ball Sit-ups *Row, Bike, or Ski Rx’d: 20#/14# Med Ball Sit-ups Rx’d+: Alt. Pistol (20) GHD (15)

Warm-up: Coaches Choice Prep Complex Part 1: 3 Rounds [Quality] 1 Snatch Grip DL+ 1 Snatch High Pull (ground)+ 1 Hang Power Snatch+ 1 Power Snatch Practice round with empty bar (mid-shin) Then, 3 rounds working with light weight, ascending if needed Part 2: Power Snatch 3-3-3-3.. Build to your workout weights, 2-3sets Do 1-2set(s) … Read more

Warm-up: Coaches Choice Workout: Part 1: AMRAP 12min 8 Lateral Burpees Over DB 10 DB Box Step Overs 12 SA DB C&J Rx’d: 24″/20″ Box 35#/20# DB C&J (6/6 from ground) Rx’d+: 50#/35# DB C&J (6/6 from ground) -Rest 5min- Part 2: AMRAP 8min [Quality] 5 Strict HSPU 5 Ring Dip 5 Push-ups Modification options: … Read more

Murph Prep: Kicks off next Monday! Click here to sign-up! Warm-up: Coaches Choice Strength: Front Squat Take 5-6set to build to a heavy 2Rep Use rep sequence: 5-4-3-2-2-2… Then, Drop-set Max reps at 65% from above Aim for 10+ Conditioning: AMRAP 15min 15 Pull-ups 12/9 Cal Row 9 Thrusters Rx’d: 75#/55# Thruster  Rx’d(m): 95#/65# Thruster … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Power Clean Workout: 4 Rounds -400m Run- 3 Rounds: 3 Power Cleans 6 Push-ups 9 Squats -25 Box Jumps- [30min Cap] Rx’d: 95#/65# 24″/20″ Rx’d(m): 115#/85# Rx’d+: 135#/95# 10AM-12PM: Open Gym

Warm-up: Coaches Choice Prep: Burpees Squats Double Unders Wall Balls Workout: [Teams of 2] 4 Sets: AMRAP 4min 10 Synchro Burpees 30 Synchro Air Squats 50 Double Unders* Max Wall Balls** -Rest 2 Minutes between sets- *50 DU’s each, at the same time **Max WB’s, split between the team Single Unders 1:1 Rx’d: 20#/14# WB … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 5×2 @ 75% Then, Drop set: Max Reps at 65% (add 10# from last week) 2) Deadlift 5×2 @ 75% Then, drop set: Max Reps at 65% Accessory: 3 Rounds [Quality] 8-10 Pull-ups 10-15 Dips 10 Barbell Curls -Strict Pull-ups and/or weights -Ring Dips or Box Dips -Start … Read more

Warm-up: Coaches Choice Workout: 5 Rounds 24/18 Cal Row 2 Lap Farmer Carry -Rest 2min b/t rounds- Rx’d: 53#/35# (2x) KB’s Rx’d+: Equal Cal Bike 70#/53# (2x) KB’s Accessory: 3 Rounds [Quality] 10ea Landmine Rows 12 Landmine Twist (6/6) 10ea Landmine Press

Warm-up: Coaches Choice Strength: Back Squat 1) 5×5 @ 60% + 10# Complete 1set on the min for 5min Example: 200# Max, 130# working weight (120+10) 2) 5×2, 2-3sec pause Complete a set every 90sec same weight as above Conditioning: AMRAP 12min 8 Box Jump Overs 8 Deadlifts 4ea SA DB Strict Press 4 Power … Read more

Warm-up: Coaches Choice DB Prep Complex: 3 Rounds [for quality] 3 SA DB Deadlifts 3 SA DB Front Squats 3 SA Shoulder to OH Complete the entire complex with one arm. Switch arms and repeat. Rest 2min after you have done R/L arms If needed, start with a lighter DB, progress to workout weight (or … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Hang Power Clean Front Squat Push Press Workout: AMRAP 20min 20 Hang Power Cleans 20 Front Squats 20 Push Press 250m Run Rx’d: 75#/55# Barbell Rx’d+: 95#/65# Barbell 10AM-12PM: Open Gym

Warm-up: Coaches Choice Strength: 1) Bench Press Take 5-6set to build to a moderate/heavy 3Rep 5-4-3-3-3… Then… Drop-set: 1-set max reps at 60% of heaviest 3rep Aim for 8+ Notes: You will have your own spot on the rack, bar, and weights Two Athletes will share the Bench Move Bench between stations after each set (wipe … Read more

Warm-up: Coaches Choice Strength: Clean & Jerk Take 5-6sets to build to a moderate/heavy 1Rep Use rep sequence: 4-3-2-1-1-1.. Movement option 1: Squat Clean & Split Jerk Movement option 2: Power Clean & Push Jerk [15min Time Limit] Conditioning: AMRAP 20min 30 Air Squats 20/15 Cal Row 7 C&J Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: Alt. … Read more

Warm-up: Coaches Choice Workout: Part #1: AMRAP 18min Meter Row On the 3min mark [starting at 0:00] 50 Double Unders 12 Burpees Rx’d+: Bike Rest 4min, then… Part #2: AMRAP 8min [for quality] 5-8 Pull-ups* 30sec-1min Side Plank [R] 10-15 Ring Dips** 30sec-1min Side Plank [L] *Work on strict and/or weighted pull-ups **Work on jumping … Read more

Warm-up: Coaches Choice Strength: Back Squat Take 5-6sets to build to a heavy 3rep Rep Sequence: 5-4-3-3-3… Then, Drop-set Max Reps at 60% Aiming for 10+ Conditioning: AMRAP 15min 250m Run 30 Wall Balls 20 SA DB Power Snatch 15 Toes to Bar Rx’d: 20#/14# WB 35#/20# DB Rx’d+ 50#/35# DB GHD’s (15)

9AM: CrossFit Class Warm-up: Coaches Choice Workout: [Teams of 2] Follow the leader style AMRAP 8min 15/12 Cal Row 20 Push-ups 40 Double Unders -2min Rest- AMRAP 8min 15/12 Cal Ski 8ea SA DB Power Cleans 40 Double Unders -2min Rest- AMRAP 8min 15/12 Cal Bike 5ea SA DB Devil Press 40 Double Unders Rx’d: … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Workout: “21.3 & 21.4” Part 1: [15min Time Cap] 15 Front Squats 30 Toes to Bar 15 Thrusters -Rest 1min- 15 Front Squats 30 Pull-ups 15 Thrusters -Rest 1min- 15 Front Squats 15 Burpee Pull-ups 15 Thrusters Rx’d: 75#/55# Rx’d+: 95#/65# Chest to Bar Pull-ups (30) … Read more

Warm-up: Coaches Choice Prep: Box Jump KB Swing Bear Crawl Workout: 5 Rounds 25 Box Jumps 1-Lap Bear Crawl 30 Russian KB Swings Rx’d: 24″/20″ Box 53#/35# KB Rx’d+: 30″/24″ Box (15reps) 70#/53# KB Cool Down: Foam Roll: Quads IT-Band Lats Lower Back

Warm-up: Coaches Choice Prep: Deadlift 2-3sets of 3-4reps, building to your workout weight Workout: For Time: 500-500-500 Meter Row 21-15-9 Deadlift 500-500-500 Meter Row 42-30-18 HR Push-ups [35min Time Cap] Rx’d: 155#/105# Deadlift Rx’d+: 1200m Bike 225#/155# Deadlift How to: 500m/21/500m/42 500m/15/500m/30 500m/9/500m/18 Scaled: 350m Row 15-12-7 DL 30-21-12 HR Push-up

Warm-up: Coaches Choice Workout: Part #1: From CrossFit.com 50-40-30-20-10 Cal Row Wall Ball 20#/14# Wall Ball When you finish -Rest 5min- Part #2 Accessory: 3 Rounds [quality] :30sec-1:00min Side Plank [R] 10 Bulgarian Split Squat [R] :30sec-1:00min Side Plank [L] 10 Bulgarian Split Squat [L]

Warm-up: Coaches Choice Strength: 1) Push Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 2) Push Jerk 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 3) Banded Tricep Pull Downs 25-25-25 ~5min Conditioning: AMRAP 12min 30 Double Unders 15 Shoulder to OH 30 Double Unders 15 … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Workout: [35min Time Cap] 20 Power Cleans 250m Run 30 Pull-ups 250m Run 40 Sit-ups 250m Run 50ea Walking Lunge 250m Run 40 Sit-ups 250m Run 30 Pull-ups 250m Run 20 Power Cleans Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Strict Pull-ups GHD Sit-up (20) Run and Lunge w/Sand Bag, … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Prep: Workout: “12.2” [20min Time Cap] 10-20-30-40-50 Alt. SA DB Power Snatch 15-15-15-15-15 Burpee Box Jump Overs Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB 4PM-6:30PM: Friday Night Lights Heat Times: 4:15pm 4:50pm 5:25pm 6:00pm <—Last Heat Max of 12 athletes per heat Reserve your spot … Read more

Warm-up: Coaches Choice Prep: Burpee Pull-up SA DB Hang Power Snatch Wall Ball Workout: [Teams of 2] AMRAP 20min 20 Burpee Pull-ups 40 SA DB Hang Power Snatch 60/50 Cal Row Rx’d: 35#/20# DB Rx’d+: Equal Reps Burpee Bar Muscle-ups 50#/35# DB Equal Cal Bike Rest 5min…Then, Accessory: AMRAP 8min [for quality] 10 Barbell Bicep … Read more

Warm-up: Coaches Choice Strength: 1) Clean High Pull 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~6min to 7min 2) Hang Power Clean 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~6min to 7min 3) Power Clean 4-3-2-1-1… Take 5-6set to build to a heavy 1rep ~8min to 10min Conditioning: AMRAP 7min 1-2-3-4-5… … Read more

Warm-up: Coaches Choice Strength: 1) Shoulder Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 2) Push Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min Conditioning: AMRAP 16min 10 Push Press 12 Toes to Bar 14 Back Squat 16/12 Cal Row Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: … Read more

Snow Day: Gym will be closed Monday, 3/15 We will keep you updated on Tuesday classes.  Best case: Full day Worst case: 1/2 day (no 6am or 9am) Worst-worst case: Closed again WOD@HOME: 4 Rounds 20 Burpees 30 Reverse Lunges 40 Sit-ups 50 Mt, Climbers, 1=1

THE STORM: Tentative schedule based on high end snow totals of 24” to 48″ Saturday: Regular Class Schedule: 9am CrossFit Class 10-12 Open Gym Sunday: Closed Monday: Will assess conditions Sunday PM & Monday AM (More than likely closed for the day if higher end snow totals happen) Worst Case Scenario: Closed Best Case Scenario: … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Prep: Wall Walk Double Unders Workout: “21.1” [15min Time Cap] 1-3-6-9-15-21 Wall Walk 10-30-60-90-150-210 Double Unders Modifications: Wall Walk: Partial Wall Walk or 6′ Bear Crawl (equals 1-rep) Double Unders: 1:1 Line Hop 4PM-6:30PM: Friday Night Lights Standards & Score Card: Please familiarize yourself with the … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self guided warm-up -Be ready … Read more

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! 9AM-12PM: Open Gym Workout: 4 Rounds For Time: 40/30 Cal Row or … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Tribute WOD: “Lorenzo” Buy-in: 1000m Run 5 Rounds 15 Push-ups 20 Med-Ball Cleans 21 Burpees Cash-out: 1000m Run Rx’d: 20#/14# Med-Ball Rx’d(m): SA DB Hang Squat Cleans, 35#/20#  Rx’d+: HSPU’s (10) SA DB Hang Squat Cleans, 50#/35#  Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart … Read more

Warm-up: Coaches Choice Strength: Complex: 9 Deadlifts+ 6 Hang Power Cleans+ 3 Push Jerks Take 6-7sets to build to a heavy complex Workout: For Time: 30 Burpee Box Jump Overs 30 Power Clean & Jerks 30 Burpee Box Jump Overs Rx’d: 115#/85# Rx’d(m): 135#/95# Rx’d+: 155#/105# **20min cap** Modified Rep Sequence: 20 BBJO 20 C&J … Read more

Warm-up: Coaches Choice Prep: Power Snatch “Cindy” Workout: AMRAP 25min 20 Power Snatches 4 Rounds “Cindy” 800/600m Row Rx’d: 75#/55# Rx’d+: 95#/65# Cindy: 5 Pull-ups 10 Push-ups 15 Squats

Warm-up: Coaches Choice Strength: Thruster Build to a heavy 2-Rep Use Rep Sequence: 5-4-3-2-2… From Ground, Squat Clean 1st Rep Workout: AMRAP 5min Buy-In: 500m/400m Row Max Rounds With Time Remaining: 12 Thrusters 12 Toes to Bar Rest 3min AMRAP 5min Buy-In: 500m/400m Row Max Rounds With Time Remaining: 9 Thrusters 9 Pull-ups Rest 3min … Read more

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Workout: AMRAP 18min 20 SA DB Alt Power Snatches … Read more

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Workout: AMRAP 25min 6 Rounds For Time: 45 Double … Read more

Open Gym: 9AM to 12PM Workout: EMOM x 40 (5 Rounds): Minutes 1-2: Row or Bike Meters Minute 3: Strict Press (45/35) Minute 4: Back Rack Reverse Lunges (45/35) Minute 5-6: Row or Bike Meters Minute 7: Side Plank (Right) Minute 8: Side Plank (Left)

9AM: CrossFit Class Warm-up: Coaches Choice Workout: TBA 10AM-12PM: Open Gym

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Strength: Complex: 1 Snatch Grip DL + 1 Hang Snatch High Pull+ 1 Hang Power Snatch+ 1 Over Head Squat+ 1 Squat Snatch 12-15min to Build to a heavy complex Movement Modification #1: Omit … Read more

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Prep: Russian KB Swings Pull-ups Double Unders Workout: [Teams of 2] AMRAP 30min 800m Row 60 RKB Swings 50 Double Unders* 40 Pull-ups *Partners 1 and 2 will do the 50 DU’s (or SU’s … Read more

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Strength: 1) Clean High Pulls 3-3-3-3… Build to a heavy 3rep 2) Power Cleans 2-2-2-2… 3) Power Clean Push Jerk 1-1-1-1… 21min time limit for parts 1, 2, and 3 (~7min each) Conditioning: AMRAP … Read more

Announcement **CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-Up: Coaches Choice Prep: Deadlift Build to your workout weight 3-4 … Read more

Announcement(s) **New Class Schedule & Class Size** Starts TODAY Click HERE to view **CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up … Read more