Monday 11/15/2021
APPAREL ORDERS DUE THIS WEDNESDAY!!
WOD
Every 2min for 20min (10 Rounds)
30 Doubles / or / 60 Singles
then…
Odd Minutes: 10 Power Snatches 95/65
Even Minutes: 10 Bar Facing Burpees
*Every round starts with jump rope, and on odd minutes we’ll power snatch, even minutes we’ll do bar facing burpees.
*Aim to sprint through every round so that you spend about 1 min working and 1 min resting.
*Try not to spend more than :30sec on Jump rope - scale as needed!
*Today’s stimulus can get very diluted if we “pace” every round so go FAST!
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Saturday 11/13/2021
!! LIVINGFIT APPAREL !!
ORDER HERE
PARTNER WOD
*Teams of 2
*YGIG Style
*Alternate after completing a FULL round
AMRAP 30
5 Pull Ups
10 Push Ups
15 Wall Balls 20/14
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Friday 11/12/2021
Veterans Day Warm Up Workout:
For Time:
200 Box Step Ups 24/20”
‘Sara Wilkinson and GORUCK present the hero CrossFit workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.’
For those interested in the FULL Hero workout “Chad”… it is 1,000 Box Step Ups at 24/20” for time!
*Today we’ll be doing 200 reps for time (but, as a warm up!) to honor our Veterans, the Wilkinson family, and the Chad1000x organization.
WOD
AMRAP 20
10 Strict HSPU / or / DB Strict Press
10 Deadlifts 225/155
40 Double Unders
20/15 Cal Row
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Thursday 11/11/2021
LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)
ORDER HERE
SKILL / STABILITY
EMOM 12 (4 Rounds)
Min 1- Handstand Hold / or / Overhead KB Hold / or / Handstand Walk & Progressions
Min 2- L - Sit Hold / or / Variation
Min 3- 5/5 SLOW Tempo Single Leg Split Squat (use DB’s at your side if needed)
WOD
AMRAP 15
10 Box Jump Over 24/20”
20 Alt. DB Snatch 50/35
200m Run / or / 20 burpees
15 Pull Ups
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Wednesday 11/10/2021
LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)
ORDER HERE
STRENGTH
Shoulder Press
5x2 @ 85% of 1RM (or Slightly heavier than 11/03/2021)
WOD
For Time:
30-20-10
DB Bench (2x50/35)
Push Ups
Then…
30-20-10
DB Front rack lunges (2x50/35)
DB Front Squats (2x50/35)
*Target time 15 min
*Time Cap 18 min
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Tuesday 11/09/2021
ORDER YOUR LIVINGFIT APPAREL HERE!
WOD
EMOM 28 (7 Rounds)
Alt. Between…
Min 1: 10/7 Echo Bike Cal
Min 2: 5 Power Snatch 115/80
Min 3: 12/9 Cal Row
Min 4: * Toes To Bar
*You choose number of reps!
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Monday 11/08/2021
Heavy Day
Part 1:
5x3 Squat Cleans @ 80% of 1RM
Part 2:
Take 10-15 min to build to a 1RM Push Jerk
Part 3:
5x3 Clean Pull @ 100% of 1RM Clean
Part 4:
5x5 High Hang Clean Shrug @ 100% of 1RM Clean
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Saturday 11/06/2021
WOD
For Time:
4 Rounds:
6 Lateral Burpee over bar
9 Thrusters 95/65
12 Pull Ups
Then…
150 Double Unders / 300 Singles
Then…
4 Rounds:
15 Burpee Box Step Ups 24/20”
18 Wall ball 20/14
21 Russian KB Swings 53/35
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Thursday 11/04/2021
SKILL
EMOM 9 (3 Rounds)
Alt. B/T…
Min 1) Double Under
Min 2) Chest To Bar
Min 3) L Sit
*Choose a number of reps and/or a scaled variation to practice! The goal of this EMOM is to improve your technique on C2B and Jump rope -AND build your capacity on the L Sit or a L Sit Variation!
WOD
3 Rounds (Fight Gone Bad Style)
1 Min Max Reps Echo Bike Cals
1 Min Max Reps Wall Balls 20/14
1 Min Max Reps Hand Release Push Ups
1 Min Max Reps V Ups
Rest 1 Min
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Wednesday 11/03/3021
Heavy Day
Part 1:
Every 90 Sec for 15 Min (10 Sets)
1 Squat Clean + 1 Front Squat @ 75-80% of 1RM Clean
Part 2:
Shoulder Press
5x3 @ 80% of 1RM
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Tuesday 11/02/2021
WOD
”Fraser 40” Capacity Builder
EMOM 40 (10 Rounds)
Min 1- *Toes to Bar (*You choose the reps)
Min 2- 12/9 Cal Row
Min 3- 12 Box Jump 24/20” (Use a taller box if needed!)
Min 4- 20 KB Swings 53/35 / or / 20 Alt DB Snatch
*if you did last week’s Fraser 40, aim to do more T2B than what you did last time!
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Monday 11/01/2021
STRENGTH
Deadlift 6 x 2 @ 87% of 1RM
WOD
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Saturday 10/30/2021
Retest from: Saturday 06/26/2021
WOD
Part 1)
AMRAP 7
20/15 Cal Echo Bike
30 Alt. DB Snatch 50/35
Rest 3 Min
Part 2)
AMRAP 7
20 Toes to Rings (Using the high Rings)
20 Push Ups
Rest 3 Min
Part 3)
AMRAP 7
30 Wall Balls 20/14
20 Burpees
Rest 3 Min
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Friday 10/29/2021
WOD
RETEST from 09/24/2021
50/35 Cal Row
Then…
2 Rounds
30 Double DB Ground To Overhead (2x35/25#)
30 DB Thruster (2x35/25#)
30 Burpee Pull Ups
Then…
50/35 Cal Row
*Target 19:00-22:00 Minutes
*Cap 30:00 Minutes
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Thursday 10/28/2021
WOD
“FRASER 40”
EMOM 40 (10 Rounds)
Alternate Between….
Min 1- 7 Burpee Box Jump Over 24/20”
Min 2- 10/7 Echo Bike Cals (finish under :30 sec)
Min 3- 10 Alternating DB Front Rack Lunges (2x50/35#)
Min 4- Toes To Bar *You choose # of reps!
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Wednesday 10/27/2021
WOD
CompTrain’s Machete at 115
For Time:
1 Rounds of “Macho Man”
50 Double Unders / or / 100 Singles
2 Rounds of “Macho Man”
50 Double Unders / or / 100 Singles
3 Rounds of “Macho Man”
50 Double Unders / or / 100 Singles
4 Rounds of “Macho Man”
50 Double Unders / or / 100 Singles
5 Rounds of “Macho Man”
50 Double Unders / or / 100 Singles
*25 Min Time Cap
*1 Round of Macho Man =
3 Power Cleans
3 Front Squat
3 Push Jerks
RX= 115/80
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Tuesday 10/26/2021
”Heavy Day”
Part 1)
10x1 Snatch Balance
*Start light and build over the 10 sets toward 80% (or Higher) of your 1RM Snatch.
*if you completed this on 10/07/2021, aim for heavier than last time!
Part 2)
EMOM 10
1 Power Snatch + 1 Hang Power Snatch @ 70% of 1RM Snatch
*This portion is not designed to be heavy or super taxing.
*Use a weight that allows you to improve your technique and speed.
Part 3)
Snatch Deadlift (6 Sets of 3)
2x3 @ 100% of 1RM Snatch
2x3 @ 110% of 1RM Snatch
2x3 @ 120% of 1RM Snatch
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Monday 10/25/2021
STRENGTH
EMOM 21
Min 1- *Strict Hand Stand Push Up / or / a variation
Min 2- 10/7 Cal Echo Bike
Min 3- *Strict Chest to Bar Pull Up
*You choose the number of reps!
WOD
3 Rounds:
500m/400m Row
40 Russian KB Swings 53/35
30 Push Ups (Scale to a progression that allows you to move fast and use FULL R.O.M.)
Time Cap: 14 Min
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Saturday 10/23/2021
In Honor of Laurie!
WOD
1-2-3-4-5-6-7-8-9-10
Power Clean 155/105
*After every round of power cleans complete one round of “Cindy”
*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats.
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