Saturday 9/30

1) For time:
10 rounds
3 TnG Snatches
-guys add 10lbs girls add 5lbs every round
(start where you want guys will add 90lbs total girls 45)

2) from Ben bergeron
18 min AMRAP
18 Cal Bike
15 Wallballs (20/14)
12 DB Snatch (70/50)
9 TTB

3) Team series event 5
10 min Ladder
3 Synchro burpee box jump overs
3 Synchro Deadlifts (225/155)

Climb by 3s

Friday 9/29

1) Max Clean and Jerk

2) For time:
20 Rounds
1 Power Clean and Jerk
1 Clean and Jerk

Rx (135/95) Rx+ (165/115)

3) Back Squat 5 x 5

4) For Time:
30-25-20
DB DL (50s/35s)
HSPU

2 minutes of work 1 minute of rest until completion

Thursday 9/28

Rest day or class workout

32 min AMRAP
1200m Run
60 Sit-ups
30 Renegade Rows (35/20)

Wednesday 9/27

1) Power Snatches
In a 90 second window
4 TnG Power Snatch, 3 TnG Power Snatch, 2 TnG Power Snatch
-within this window you will make 2 weight jumps
rest 2:00
repeat 3 more times

ex: 4 TnG at 155, 3 TnG 160, 2 TnG 165
round 2: 4 TnG 160, 3 TnG 170, 2 TnG 180 etc.

2) Wendler DL week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

3) For Time:
3 Rounds
15 C2B
20 Burpees
15 SDHP (95/65)

4) 5 Rounds NFT:
:20 Ring Support Hold
10-12 Double DB or KB Bent over row
15-20 GHDSU

Tuesday 9/26

1) 20 min alt emom:
1) 5-10 Strict HSPU (if you can do 10+ no problem add a deficit)
2) 10 Hollow Rock Candle sticks (hollow rock into feet together squat and stand)
3) On Rings 2 Kips + 2 Muscle ups + 4 strict dips
4) 50 Single leg jump ropes (run with the rope)

2) For Time:
30/25 Cal Bike
5 Rope Climbs
45 Thrusters (45/35)
60/50 Cal Row

3) 0-8 mins
1 mile run
8-12 mins
800m run
12-20 mins
1 mile run
20-24 mins
800m run

each one is for time, push the pace. use the little rest you will have to try and bring the HR down a couple beats

Monday 9/25

1)6 x  Clean + Hang Clean + Jerk
-6 working sets

2) Wendler Front Squat week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

3) 12 min AMRAP
4 Curtis P's (135/95)
200m Run

4) AB-RAP

5) 4 Rounds
ME Strict TTB (or as high as you can get your legs without swinging
8 Underhand grip bent over row

Saturday 9/23

We will partner up for the whole day

1) 14 min Ladder

5 Cals on the bike (each)

1 Snatch (95/75) each adding 10/5lbs every subsequent set 

Team series workouts or workout. We will vote

(or a wodapalooza workout, 4 to choose from) 

so many options 

Friday 9/22

1) Every 90 seconds for 10 sets
Power Clean + Clean + Hang Clean

2) For Time:
2000m Row
50 Alt Pistols
30 Hang Cleans (225/135)

3) 5 Rounds NFT
10 weighted dips
10 GHR
10 Strict Hanging Leg Raises

Thursday 9/21

Rest day or long cardio

1) 15 min Ladder
1 mile run buy in
with remaining time
2 SOH (95/65)
2 TTB
4 SOH
4 TTB
at 15 min mark
repeat mile run and start over at 2

Wednesday 9/20

1) 5 sets
Power Clean + Clean + Hang Clean + Front Squat

2) Wendler Deadlift
3 x 5 1 x 65%, 1 x 75%, 1 x 5+ 85%

3) 5 Rounds for time of each:
New Round every 4 minutes
10 Power Cleans (165/115)
20 Box Jump Overs (24/20)
30/24 Cal Bike

4) 3 Rounds:
Up and back heavy double front rack carry
Up and back farmers carry

Tuesday 9/19

1) From CrossFit.com 9/9/17
7 2 minute rounds
25/20 Cal Row
Max Jerks (205/135) in remaining time

2) Cycle through the following 5 rounds:
7 deficit negative HSPU
21 Banded face pulls (forehead, neck, sternum)
10 Banded Adduction each leg

3) 14 min partner AMRAP:
Burpees

4) AB-Rap

Monday 9/18

1) Power Snatch 8 x 2
-start moderate
-These are TnG, 1st rep has a 1 second pause above the knee

2) Wendler Front Squat
1 x 5 65%
1 x 5 75%
1 x 5+ 85%

3) 4 Sets unbroken:
3 Strict C2B- weighted
3 Strict Pull-ups- weighted
5 Kipping C2B
5 Kipping Pull-ups
-use a db or KB and then drop it

4) "Karlen"
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups
50 Wallballs (20/14)

Saturday 9/16

No 11am today if you can make it to the 9 and the 10

1) 3 Rounds
30 Wallballs (20/14)
30 Snatches (75/55)
30 V-ups
30 Pull-ups

-rest 2 minutes between rounds-



2)
4 Super sets:
Bench Press x 10 reps (light/moderate)
Seated Hammer Curls x 12 reps
-Finish the bench and go right into the curls, rest 2 minutes between sets

3) 2 Super sets:
2 Arm Banded triceps ext x 50 (yes 50 or as close to it as you can get
ME Farmers hold (heavy)
-Finish the triceps ext. and go right into Hold. rest 2 minutes between sets

4) 11 min AMRAP
150m MB Run (20/14)
5 Burpee Broad Jumps (4')
-step on the gas for 11 minutes

Friday 9/15

No 11am tomorrow, everyone that has a key is out.  IF you can make it to 9am and 10am go for it, if not 10am is right up everyone's ally

1) 5 Sets 2 Hang Snatch + 1 OHS
- 5 sets working towards a max

2) Back Squat 3 x 3 @ or around 85%

3) 3 Rounds
90 seconds of work. rest as needed (not longer than 90 seconds)
5 Sandbag
In remaining time max distance HS walk

4) For Time:
50 Cal Row
100 Sit-ups
50 Alt DB Snatch (50/35)
100 Walking lunge

Thursday 9/14

1) Cycle through the following for 20 minutes:

1 L-sit rope climb

6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.  

20' banded lateral steps each way 

1 Arm OH Plate walk (switch after a full length)

:30 weighted plank 

2) 10 min Ladder

1 Strict Press (95/65)

1 Ring Row 

2 Strict Press 

2 Ring Rows

Wednesday 9/13

1) 5 Sets 2 Hang Clean + 2 Front Squat
-5 working sets building towards a max

2) 1 RM Deadlift

3) 16 min AMRAP
30 Dubs
6 Unbroken Power Cleans
200m Run

For the PC pick a weight that will challenge you but not slow you down too much

4) 4 Rounds:
ME Hollow Hold GHD
Heavy Farmers carry x 3 lengths

Tuesday 9/12

1) Split Jerk 10 x 1 building towards a heavy single
-Then 4 x 2 at 80-85%

2) Snatch DL 5 x 4 >105% Not TnG

3) 20 Alternating Single Arm DB or KB seated press (10L/10R)

20 Single Arm Ring Rows (10L/10R)

20 Bulgarian Split Squats (10R/10L)

4) For Total reps:

3 Rounds

1 minute at each station

Cal Row

Deficit Push-ups (45s/25s)

Air Squats

GI Janes 

1 minute rest between rounds

Monday 9/11

1) Quickly work to a heavy Snatch
-Then hit 5 x 2 at 85%
-Then hit 5 x 1 with a 2 second pause above the knee

2) 1 RM Front Squat


3) 9/11 Tribute workout
2 Rounds
11 Pistols (scale to weighted Lunges)
11 Deadlifts (115/75)
11 Hang Power Cleans (115/75)
11 SOH (115/75)
11 TTB
11 Power Snatch (95/65)
11 Burpees
11 DB Thrusters (35/20s)
11 Pull-ups

Cash out 2001m Run (1.25 miles, mile loop + 400m)
20 minute cap for movements in the gym

4)  For Reps:
2 min Max Strict HPSU
1 min Max Double Russian KBS (55/35s)
2 min Max Kipping HSPU

Saturday 9/9

1) Every Minute for as long as possible
3 Hang Cleans
Start at 95/65
Add 20/10 lbs every 5 minutes

2) Deadlift 5 x 5

3) 21-15-9
DB Clusters (50/35)
Pull-ups

4) TBD

Friday 9/8

1) Every :30 for 3 minutes
2 TnG Power Snatch
rest 1 minute
x 5

2) Back Squat 6 x 2

3) 5 rep max close Grip Bench

4) 10 min AMRAP
40 KBS (55/35)
30 Box Jumps (24/20)
15 Muscle-ups

5) 5 Rounds
1:10 of work :50 rest
Row 250/200m
Max Ring dips in remaining time

Thursday 9/7

1) 5 Rounds for time:
500m Row
400m Run

2 min rest between rounds

score is total time minus 8 minutes

Wednesday 9/6

1) Front Squat 5 x 5 @ 75%

2) 15 min EMOM:
1) 15 GHDSU
2) 3 Rep Hang Clean (build over the 5 sets)
3) 8 Strict C2B

3) For max weight:

4 Waves of Thrusters Every minute on the minute

Min 1: 5 Thrusters

Min 2: 4 Thrusters

Min 3: 3 Thrusters

Min 4: 2 Thrusters

Min 5: 1 Thruster

-Goal is to increase weight each minute, after the 5th minute you will take weight off and start over 5,4,3,2,1 etc.

Ex Person A: Does 95lbs for 5, 100lbs for 4, 105 for 3, 110 for 2, 115 for 1. Then back to 5 reps but this time 100lbs up to 120. Then 105-125 then 110-130

Until the 40:00 mark

4 x 10 seated DB bicep curls

4 x 25 Banded Tricep Ext

4 x 8/side Single arm DB bench

Tuesday 9/5

1) 7 sets
Hang Power Clean + Below the Knee Power Clean + Power Clean

2) Super set x 7
4 Deadlifts (moderate -> heavy over the 7 sets)
3 Strict HSPU + 7 Kipping

rest 1:30 between sets

3) For Total Burpees:
5 Rounds
1 min of work
9 DL (225/155)
Max burpees in remaining time

1:30 rest

4) Hit the AB-RAP

5) 10 min consistent bike pace
RPMs need to be the same from start to finish
within 4 RPM range

Monday 9/4

"Bull"

For Time:
2 Rounds
200 Dubs
50 OHS (135/95)
50 Pull-ups
1 mile run

Saturday 9/2

1) For Time:
40 Snatches
7 weight changes - 5 reps per weight
start low and increase

2) Back Squat 5 x 3

3) 14 Min AMRAP
10 DB Snatch R arm
25' OH DB Lunge R arm
10 Bar MU
10 DB Snatch L arm
25' OH Lunge L arm

4) For time:
7 Sandbag OS (150/100)
14 Cal Bike
28 TTB
56 Wallballs (20/14)
28 TTB
14 Cal Bike
7 Sandbag