Tuesday 12/31

Happy New Year 2020

Classes at 500, 600, 830, and 1200 today only 

For Time

20 handstand push ups / pike hspu

20 power snatch 

20 chest to bar pull ups / chin over bar, banded, or jumping

20 push jerks

20 toe to bar / hanging knee raises

20 deadlifts

20 ring rows

20 front squats

20 bar facing burpee

20 power clean

Barbell 135/95

Monday 12/30

Schedule this week

Tuesday - 5:00, 6:00, 8:30, 12:00 classes only

Wednesday - closed

Strength

5 sets

Power clean + split jerk

Front squat 3 x 3 across

Performance WOD And Fitness WOD

Amrap 7

3-6-9-12...

Dumbbell power clean

Hand release push up

Friday 12/27

Performance and Fitness 

Amrap 8

50 double under

15 toe to bar / knee raises

Rest 4 min

Amrap 8

60’ dumbbell front rack walking lunge 

60’ handstand walk / 3 wall walks

Rest 4 min

Amrap 8

30 sit ups

10 bench press

Thursday 12/26

I am going to give you 2 options for today.  Option A is more of an endurance biased WOD.  Option B is more of a strength/gymnastics biased WOD.  Take you pick and get after it.  

If you decide to do both options today that is fine, make sure the second option is done outside and out of the way of class.

Option A:
6 RFT
12 burpee over rower
500m row

Option B: Performance WOD
2 RFT
15 clean & jerk 155/105
30 chest to bar pull ups
rest 5 min
2 RFT
15 power snatch 135/95
30 handstand push ups

Option B: Fitness WOD
2 RFT
15 clean & jerk (pick load)
30 pull ups
rest 5 min
2 RFT
15 power snatch (pick load)
30 hand release push ups

Tuesday 12/24

"Jacob Morris Tribute WOD"
For Time
50 wall ball 20/14
40 cal machine
30 dumbbell snatch 50/35
20 box jump over 24/20
15 barmu

Jacob Morris was a teen athlete who competed in the 16-17 division at the 2019 CrossFit Games back in August. He even placed 7th at the event although he was competing with a pre-existing heart condition.  He went to the Dr for a regular check up and they discovered that he had a valve that wasn't functioning properly which was leading to an enlarged heart.  Valve replacement surgery was the only option available.  The following is the last past he made on his instagram account before his passing. 

“I haven’t really posted about my surgery. I kind of needed time to process everything. It hasn’t been the easiest 4 weeks. Lots of ups and downs. I do see that I’m making a turn for the better these days and felt it was time to share more. ⁣
⁣
These photos are of me exactly 4 weeks ago. I really don’t really remember the first few days with all the medication. I also lost a lot of blood and I’m sure that is a factor into how out of it I was. I just remember sleeping a lot. ⁣
⁣
I know a few people who have had a valve replacement and I can say from what I can see my experience was different. I was in the hospital longer than them. My heart has had a much harder time functioning the way it is supposed to. I also have some stuff going on with my liver and spleen. I’ve been told that could be because of the valve leaking so much. ⁣
⁣
This story is far from done. I still have 8 more weeks until I’m even cleared to think about working out. Especially with how my heart function is still not where it should be. But today I feel good. I feel healthy. I feel thankful. I feel loved by so many. ⁣
⁣
Being as vulnerable as I am in these photos really puts things into perspective. ⁣
⁣
I have never felt closer to God than I do now. I feel like God has been showing me I am so much more than an athlete and good at CrossFit. I feel He is setting a path for me in all of this. I for sure know now I want to be a nurse after experiencing all the amazing nurses at APH. ⁣
⁣
I am thankful this happened. I know it is making me into who God wants me to be.” 

This workout is the last workout he was able to do before his surgery.  

Monday 12/23

"12 Days of Christmas"
For time, complete like the song
1 muscle up / pull up
2 handstand push up
3 front squat 115/75
4 clean and jerk 115/75
5 lateral burpee
6 toe to bar
7 deadlift 115/75
8 push ups
9 kettlebell swings 53/35
10 walking lunge
11 abmat sit ups
12 snatch 115/75

Friday 12/20

Performance Wod 

2 RFT

21-15-9

Kettlebell swing 70/53

Target burpee

Rest 3 min between rounds

Fitness Wod 

2 RFT 

21-15-9

Kettlebell swing 53/35

Target burpee 

Rest 3 min between rounds

Thursday 12/19

Performance and Fitness Wod 

Amrap 20

400m run

1 min plank hold

15 ring rows

15 push ups

If you have a vest, wear it

Wednesday 12/18

Strength

Deadlift - build to heavy set of two at 90%

Performance WOD

Every 5 min x 4

500/450m row

15 deadlift 225/155

12 box jump 24/20

Fitness WOD

Every 5 min x 4

500/450m row

15 deadlift 155/105

12 box jump 24/20

Tuesday 12/17

Performance and Fitness WOD

2 rounds

Amrap 4

14 wall ball

9 T2B

Rest 3 min between each

2 rounds

Amrap 4

150 double unders

Max dumbbell box step overs

Rest 3 min between each

Monday 12/16

Performance WOD

10-9-8-7-6-5-4-3-2-1

Push Jerk 185/135

2-4-6-8-10-12-14-16-18-20

Pull ups

Fitness WOD

10-9-8-7-6-5-4-3-2-1

Push jerk (pick load)

Pull up

Friday 12/13

Strength

1) Back Squat 4 x 4 at 85%

2) Build to a heavy set of the following complex

Clean + hang clean + 2 jerk

3) Hang Squat Clean 3 x 3

Thursday 12/12

Performance and Fitness Wod 

4 RFT 

400m run

1 min handstand hold

Wednesday 12/11

Strength

Deadlift - build to a heavy set of 2

Wod

5 rounds

250m/200m row

10 devils press

Alternate back and forth with a partner until you each have completed 5 rounds

Tuesday 12/10

Monday 12/9

Performance WOD

4 RFT 

10 thruster 95/65

6 burpee box jump 24/20

6 barmu

6 burpee box jump 24/20

10 thruster 95/65

Rest 3 min

Fitness WOD

4 RFT 

10 thruster 95/65

6 burpee box jump 24/20

6 barmu

6 burpee box jump 24/20

10 thruster 95/65

Rest 3 min

Friday 12/6

10 RFQ

10-9-8-7-6-5-4-3-2-1

Bench press at 60%

With 1 rope climb after each set

Thursday 12/5

Performance and Fitness Wod 

For Time

100 dumbbell snatch

100 abmat sit ups

100 target burpee

100 abmat sit ups

100 dumbbell snatch

Work with a partner and split reps as desired

Wednesday 12/4

Performance and Fitness Wod 

Run or Row

2 RFT 

800m

Rest 1:30

600m

Rest 1:00

400m

Rest :30

200m

Rest 3 min

Tuesday 12/3

Performance and Fitness Wod 

Amrap 20

5 strict pull ups

10 hand release push ups

15 air squats

30 double under

If you have a vest, wear it

Monday 12/2

Strength / Skill

1) 5 rounds every 90 sec

1 power snatch + 1 pausing overhead squat

2) 5 rounds every 90 sec

1 pausing front squat + 1 split jerk

Friday 11/29

"The Sampler"

400m run

Then

5 rounds

5 pull ups

10 push ups

15 squats

Then

4 rounds

8 hspu

15 kbs 

Then

3 rounds

15 box jumps

15 t2b

Then

2 rounds

20 wall ball

30 sit ups

Then

1 round

50 burpees

Then

400m run

Modified schedule

We will have classes at 8:30 and 9:30 only today

Wednesday 11/27

Strength

Deadlift 1 x 2

For a Time - 20 min time cap

100 double unders

50 row calories

50 toe to bar

50 row calories

100 double unders

Tuesday 11/26

Performance Wod - Partner

Amrap 20

1000m row

60 pistol

60 ring dip

Fitness Wod - Partner

Amrap 20

1000m row

120 walking lunge

60 box dips

Monday 11/25

Performance WOD

2 rounds

15-12-9

Clean and jerk 165/115

Chest to bar pull up

Rest 5 min

Fitness Wod 

2 rounds

15-12-9

Clean and jerk (pick load)

Pull up

Rest 5 min

Friday 11/22

Performance Wod 

10 rounds

1:30 on :30 off

7 thruster 135/95

7 t2b

7 power clean & jerk 135/95

7 t2b

7 power snatch 135/95

7 strict hspu

Continue where you left off after each rest period 

Fitness Wod  

10 rounds

1:30 on :30 off

7 thruster 95/65

7 t2b

7 power clean & jerk 95/65

7 t2b

7 power snatch 95/65

7 push press 95/65

Continue where you left off after each rest period 

Thursday 11/21

Performance and Fitness Wod 

Amrap 25

50m back rack barbell carry

50m sled push/pull

50m farmers carry

2 deadlift

50 Russian twists 

Wednesday 11/20

Performance and Fitness Wod 

“Cindy”

Amrap 20

5 pull up

10 push up

15 squats

Tuesday 11/19

Performance and Fitness Wod 

Pick your poison

5k run

5k row

5k ski

300 cals on assault bike

Monday 11/18

Performance WOD

2 RFT 

25 deadlift 225/155

40 box jump 24/20

55 wall balls 20/14

Fitness Wod 

2 RFT 

25 deadlift 185/125

40 box jump 24/20

55 wall ball (pick load that allows big sets)

Friday 11/15

Skill

Muscle up / pull up practice

Performance WOD

10 RFT

10 OHS 95/65

6 Barmu

Fitness WOD

10 RFT

10 OHS

6 pull up

Thursday 11/14

Amrap 7

16 calories any machine

16 push ups

Rest 5 min

Amrap 7

16 dumbbell snatch

16 box jump

Wednesday 11/13

Performance and Fitness Wod 

1) Deadlift - build to a heavy 2

2) Sled Work

4 x 90’ sled push

4 x 90’ sled drag

4 x 90’ sled pull

3) Push Press - 4 x 8

Tuesday 11/12

Performance and Fitness Wod 

5 RFT 

50 double under

20 sumo deadlift high pull 75/55

20 ghdsu or straight leg abmat sit up

20 box step ups 24/20

Monday 11/11

Performance Wod 

“Open 20.5”

For Time (20 min cap)

Split reps anyway

40 muscle ups

80 cal row

120 wall balls 20/14

Fitness Wod 

“Open 20.5”

For Time (20 min cap)

Split reps anyway

40 pull ups

80 cal row

120 wall ball 14/10

Friday 11/8

Back Squat 6 x 3

Bench Press 6 x 3

Or 

20.5

Thursday 11/7

Performance and Fitness Wod 

For Time

1000m row

Then,

5 rounds

12 DB deadlift 

9 DB hang power clean

6 DB push jerk

Then

100 abmat sit ups

Wednesday 11/6

Performance and Fitness Wod 

8 rounds

2 min of 1 min off

200m run

Max target burpee

Tuesday 11/5

Skill:

Ring Muscle Up Practice

Amrap 9

20/15 cal row

20 wall ball

Rest 5 min

Amrap 9 

50 double under

20 dumbbell snatch

Monday 11/4

“Open 20.4”

For Time - 20 min cap

30 box jumps 24/20

15 clean & jerk 95/65

30 box jump

15 clean & jerk 135/85

30 box jump

10 clean & jerk 185/115

30 pistols

10 clean & jerk 225/145

30 pistols

5 clean & jerk 275/175

30 pistols

5 clean & jerk 315/205

Friday 11/1

Performance and Fitness Wod 

Amrap 14

15 dumbbell hang power clean

25 sit ups

35 squats

Or 

20.4

Thursday 10/31

Performance and Fitness Wod 

4 rounds

2 min max calorie row

Rest 30 sec

2 min max box jumps

Rest 30 sec

Wednesday 10/30

Strength 

Split Jerk 

Build to a heavy set of 2

Performance and Fitness WOD

For Time

30 bar facing burpee

30 shoulder to overhead

30 bar facing burpee

Tuesday 10.29

Strength

Front Squat 5-5-5-5-8

Performance Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 muscle ups

Rest 1 min

Fitness Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 pull up

Rest 1 min

Monday 10/28

Strength

Power clean 5 x 3

Performance and Fitness Wod 

Amrap 9

10 power clean 135/95

20 push up

Or

20.3 Redo

Friday 10/25

5 rounds 

40 on 20 off

Single dumbbell overhead walking lunge

Wall ball

Abmat sit up

Or 

20.3

Thursday 10/24

Performance and Fitness WOD

For Time

50-40-30-20-10

Row Cal

Kettlebell swing 53/35

Work in a team of 2 where you start on alternate movements and work back and forth until you both have completed all reps.

Wednesday 10/23

Performance and Fitness WOD

Amrap 25

400m run

15 burpee box jump over 24/20

Rest 2 min

Tuesday 10/22

Strength

5 sets

Hang snatch + snatch

Performance Wod 

5 RFT 

10 sumo deadlift high pull 95/65

10 hang squat snatch 95/65

10 chest to bar pull ups

Fitness WOD

5 RFT 

10 sumo deadlift high pull 

10 hang squat snatch 

10 pull up 

Monday 10/21

Performance and Fitness Wod 

Amrap 20

10 push up

20 sit up

30 air squat

Or 

Open 20.2 Redo

Friday 10/18

Performance and Fitness WOD

Emom x 20

Target burpee

Row cal

Wall ball

Rest

Pick reps 

Or 

Open 20.2