our workouts

PARTNER WARM UP WORKOUT

AMRAP 15

*Teams of 2, Alternate FULL rounds

15/12 Cal Row

15 Box Jump Step Down 24/20”

INDIVIDUAL WORKOUT 1

EMOM 10

3 Clean & Jerks 135/95

20 Doubles

*Perform C&J + Doubles each minute. Aim to have :15-:20 Rest for most rounds

INDIVIDUAL WORKOUT 2

For Time:

50 Squat Clean Thrusters 115/85

*11 Min Cap

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Check the schedule on Pike to see up to date class schedule 

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STRENGTH

Every 2 Min for 16 Min (8 Sets)

2 Back Squats @ 80% of 1RM

WORKOUT

4 Rounds: (16 Min total)

AMReps in 2 Min

40 Doubles / / :45 Jump Rope

10 Thrusters 95/65

*Max Pull Ups in remaining time!

2 Min Rest

*Aim For :30-:60 of Pull Ups each Round!

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STRENGTH

7 sets For Quality:

3 Bench Press @ 65% of 1RM

50/50ft KB/DB Suitcase Carry (heavy)

:10+ L Sit

STRENGTH (pt. 2)

PARTNER AMRAP 7

*Teams of 2, Alternate FULL rounds:

12 Toes to Rings / / Variation

9 HR Push Ups

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REMINDER: THANKSGIVING FOOD DRIVE CONCLUDES THIS WEEK! Donate if you can!

WORKOUT

For Time:

2000m/1600m Row

50-40-30-20-10

Wall Ball 20/14

KB Swing 53/35

4000m/3200m Echo Bike

*38 Min Cap

*Happy Monday! 

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PARTNER WORKOUT

*Teams of 2, YGIG Style

*Split reps as you’d like (only one partner can work at a time)

For Time:

100 Bar Facing Burpee

60 Squat Snatch 95/65

100 Toes to Bar

60 Thruster 135/95

*35 Min Cap

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WORKOUT

CrossFit Open 24.2 Retest

AMRAP 20

300m Row

10 Deadlifts 185/125

50 Double Unders

CASH OUT

Every 30 Sec for 7 Min

*Strict Pull ups

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SKILL (W/ Empty Bar)

EMOM 5

3 Position Power Clean + 3 Front Squats

STRENGTH

Every 90 Sec for 10 Sets (15 Min)

3 Power Cleans

*Aim to start first set at 65% of 1RM

STRENGTH (Pt. 2)

Every 90 sec for 10 sets (15 Min)

3 Front Squats*

You choose the weight but aim to do the bulk of your sets around 65-75% of 1RM Front Squat

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WORKOUT

Fight Gone Bad Style

3 Rounds:

1 min Alt. DB Snatch 50+/35+ (heavy)

1 min Wall Ball 30/20 (heavy)

1 min Burpee Pull Ups (CF Open standard)

1 min Shuttle Runs (50ft, performed 25/25ft)

1 min Rest

CASH OUT (24 min)

*Performed with a partner sharing a bike

2 Sets: (YGIG style)

3 Min Echo Bike (Moderate)

3 Min Rest

2 Min Echo Bike (Fast)

2 Min Rest

1 Min Echo Bike (Faster)

1 Min Rest

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CHAD RECOVERY SESSION

2 Rounds:

:45 Couch stretch each side

:45 Banded hamstring stretch each side

:45 Lizard pose each side

STRENGTH (12 min cap)

3 Rounds For Quality:

:10+ L Sit Hold

:30/:30 Side plank

:30 Ring Plank Hold

:30 Handstand Hold

STRENGTH (pt 2.)

Every 90 sec for 7 sets

4 Shoulder Press

*You choose the weight, but aim to stay between 65-75% of 1RM

WORKOUT

TABATA (8 min)

8 Rounds of:

:20 max reps ring push ups / / HR Push Ups

:10 Rest

:20 max reps alt. SL V Ups / / Variation

:10 Rest

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CHAD1000X

For Time:

1,000 Box Step Ups on a 20” Box W/ a 45/35# Ruck

*The story behind this workout and the step up foundation HERE

*Come in and honor those who have served this country by taking on the workout: Chad1000x (or a variation!)

*Normal gym hours today, however - classes won’t necessarily start on the hour because this workout can take up to 90 minutes! So plan accordingly and aim to give your self 90 min so you can get a proper warm up and cool down!

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PARTNER WORKOUT

*Teams of 2, YGIG Style

*Alternate FULL rounds

AMRAP 18

200m Run

10 Bar Muscle Up / / C2B Pull Ups / / Pull Ups

5 Squat Cleans 185/125

PARTNER WORKOUT (Pt. 2)

*Each partner completes full rounds

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

Deadlift 185/125

Bar Facing Burpee

*14 Min Cap

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STRENGTH

AMRAP 15 (For Quality)

3 Bench Press @ 75% of 1RM

4/4 Single Arm DB Bent Over Row (heavy)

5 Weighted Strict Pull Ups

100ft KB/DB Farmers carry (heavy)

*Rest as needed between movements

PARTNER WORKOUT

*Teams of 2

*Share Rower, score is total calories

5 Rounds (20 min total)

2 Min Row

2 Min Rest

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WORKOUT

EMOM 40 (10 Rounds)

Min 1: 5+ Sandbag BearHug Squats*

Min 2: 10/8 Cal Echo Bike

Min 3: *Strict HSPU / / Press Variation

Min 4: *Box Step Ups 20” (Chad Prep)

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WORKOUT (Part 1)

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

Burpee Pull Up

*30 Double Unders after each set

*16 min Cap

PARTNER WORKOUT (Part 2)

*Teams of 2, YGIG style

*Alternate working FULL rounds

*Add 2 reps each round (start at 4, add 2)

AMRAP 16

4 Power Snatch 75/55

150m Run

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STRENGTH

Every 90 Sec for 8 Sets

2 Back Squats

*Start first set at 60% of 1RM and build toward a heavy 2 rep for the day

*Aim to have your heaviest set be your 8th set

WORKOUT

*Retest from 07/10/2024

AMRAP 12

20/16 Cal Row

10 Back Squats 185/125

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WARM UP WORKOUT

EMOM 12 (4 Rounds)

Min 1) 12/9 Cal Row

Min 2) 50ft Walking Lunge*

Min 3) *Toes to Bar

*You choose the reps on T2B and weight for lunges

MAIN WORKOUT

27-21-15-9

Hang Power Clean 115/80

Push Press 115/80

*12 Min Cap

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PARTNER AMRAP 12

*teams of 2, Alternate FULL rounds

10 Thrusters 95/65

2 Rope Climbs

40 Crossover Singles

PART 2, PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

10 Rounds for time (5 Rounds EACH)

9 Power Snatch 75/55

21 Wall Ball 20/14

PART 3, CASH OUT

6 min to find a heavy complex:

1 Clean

1 Front Squat

1 hang clean

1 Jerk

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WORKOUT / / SKILL

AMRAP 12

3 Muscle Up (Bar or ring) / / or Variation

150m Run

STRENGTH

7 Sets of:

2 Tempo Deadlifts @60+% of 1RM

*Slow tempo descents - aim 3-4 sec on the down phase of the lift!

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