WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (Time)
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (You choose weight)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Weight)
On the 0:00 – 10 Power Clean & Jerks (95/65)
On the 2:00 – 8 Power Clean & Jerks (115/75)
On the 4:00 – 6 Power Clean & Jerks (135/85)
On the 6:00 – 4 Power Clean & Jerks (155/95)
On the 8:00 – 2 Power Clean & Jerks (175/105)
RX+ Start at 135/85 and add +20 for men and +10 for ladies
Metcon
Metcon (Time)
7 Rounds, On the 3:00
400 Meter Run
8 Pull-ups
Score is slowest round
RX+ 3 bar MU
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CrossFit

CrossFit
CrossFit
Gymnastics
Metcon (No Measure)
Strict Gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows
Metcon
Metcon (Time)
21 Hang Power Cleans (115/75)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders
RX+ 135/95
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CrossFit

CrossFit
CrossFit
Weightlifting
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
Metcon
Metcon (Time)
3 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (95/65)
RX+ 115/85
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CrossFit

CrossFit – Class @ 9am only.
CrossFit - Class @ 9am only.
Team-

Announcing our next Individuals training cycle – “Grindston November 26 – January 14 (8 Weeks)

A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.

Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.

Our focus in “Grindstone” – Stamina.

In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.

It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.
In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.

With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.

Training starts Monday.
Let’s get to work.

Monday
Snatch Technique
Snatch Complex
Stamina Squatting: Mid-Range Repetition

Tuesday
Strict Gymnastics

Wednesday
Barbell Cycling
Body Armor

Friday
Clean and Jerk Technique
Clean and Jerk Complex
Stamina Squatting: Heavy-Range Repetition

Saturday
Deadlift
Body Armor
Weightlifting
Clean and Jerk
On the Minute x 5:
Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

Directly Into…

On the Minute x 5:
2 Squat Cleans + 1 Split Jerk (70)
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/15)
On the Minute: 7 Deadlifts (225/155)
Score Wall Balls only
Extra Credit
Deadlift (Heavy Set of 6-4-2)
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CrossFit

Thanksgiving Day WOD
Thanksgiving Day WOD
Thanksgiving Day WOD's 7am and 8:30am @ the box.

Happy Thanksgiving!
Metcon
Metcon (Time)
Thanksgiving with the Girls

"Angie's" House
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Air Squats

"Helen's" House
400 meter Run
21 American Kettlebell Swings (53/35 lb)
12 Pull-Ups

"Fran's" House
21 Thrusters (95/65 lb)
21 Pull-ups

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House
30 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/15 lb)
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CrossFit

Deload Week
Deload Week
Weightlifting
Overhead Squat (Tempo OHS)
Moderate Set of 2
5 Second Down, 2 Second Pause.
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)
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