Double or Nothing
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FRONT SQUAT

Every min on the min for 10min:

Building to a Heavy Front Squat Single for the day.

Set #1 – 3 Reps @ 60% of estimated/current 1RM FS

Set #2 – 2 Reps @ 65% of estimated/current 1RM FS

Set #3 – 1 Rep @ 70% of estimated/current 1RM FS

Set #4 – 1 Rep @ 75% of estimated/current 1RM FS

Set #5 – 1 Rep @ 80% of estimated/current 1RM FS

·         Take an additional (10) minutes to build to a heavy single for the day.

·         Rest as needed between sets.

Double or Nothing

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

OPEN & PERFORMANCE 135/95

FITNESS 95/65 (150 Singles)

  • 15min time cap.
  •  Looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.
  • **SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

Focus on QUADS/CALVES/LATS

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
Knotted Up
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Rope Climb tips/tricks/practice

Knotted Up

AMRAP 15:
250m Row – 15/12 Calories on the bike
2 Rope Climbs

OPEN & PERFORMANCE (as written)

FITNESS (1 Rope Climb)

Please bring high socks or knee sleeves to prevent rope burn. 

Today’s workout is dedicated to improving technique and efficiency on the rope climb.

Don’t default to what you always do, try something new, work on footwork, climb 1 pull/climb 3 pulls just try to get 1 step closer to climbing the rope!

**SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
Freedom Sauce
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AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row <-- “YAY, you’re done!!”

OPEN 95/65 – 115/80 – 135/95 – 155/105

PERFORMANCE 75/55 – 95/65 – 115/80 – 135/95

FITNESS 65/45 – 75/55 – 95/65 – 115/80

  • Score today is the total calories after all four rounds.
  • Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each.
  • **SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

MASH/MOBILIZE/ROMWOD

 

 

Zachary Hamilton
Flat Tire
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Deadlift

Build to Heavy Set of 5

·         Based on how you feel today, don’t push it if you know your position is less than perfect.

·         Build in weight or just use this as prep for the workout.

Flat Tire

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

OPEN (225/155) 

PERFORMANCE (205/145) 

FITNESS (185/135)

·         Similar to last week with the back squat/thruster combination, we are still looking to prioritize quality of movement and overload the system to make the conditioning deadlifts feel lighter.

·         The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh.

·         If not equipped with a bike, substitute a max calorie row.

·         Athletes will each start at a different station, rotating on the minute.

For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements. Partners DO NOT have to use the same weight!!

**SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

3 x 5 Banded Good Mornings + 1min/side SAMSON Stretch

Zachary Hamilton
Back Squat Fun!
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Back Squat Prep/Strict Pull-Up Work:

Every 2min for 10min: (5 Rounds)

3 Back Squats

3-5 Strict Pull-Ups (can be weighted)

·         NO BANDS

·         Build in weight to be ready to squat your 70% in the workout.

"TRUNKS"

Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats

Round #2 – 3 Squats @ 73% of 1RM Back Squats

Round #3 – 3 Squats @ 76% of 1RM Back Squats

Round #4 – 3 Squats @ 79% of 1RM Back Squats

Round #5 – 3 Squats @ 82% of 1RM Back Squats

**TODAY WHEN POSTING IN TRIIB SELECT: RX or SCALED** Which means you did the calories as listed as well as the back squat percentages.**

Recovery: BIKE/ROW/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
WARPATH
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Warpath

For Time: 
800 Meter Run
6 Rounds “The Chief” (135/95) 
400 Meter Run
4 Rounds “The Chief” (135/95) 
200 Meter Run
2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats.

Weight on the barbell should be something that athletes can go unbroken every single round.

If unable to run, complete one of the following:
Equal Distance on the Rower
50/35 – 30/20 – 15/10 Calorie Assault Bike

OPEN & PERFORMANCE 135/95

FITNESS 115/80

BODY ARMOR

Accumulate 2:30 in an L-Sit
*Every break, complete 10 AbMat Sit-Ups

Not for score, but for quality.

Zachary Hamilton
Friend Zone
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OPEN - PERFORMANCE -FITNESS

“Friend Zone”

Teams of 2
AMRAP 20
10/8 Assault Bike Calorie
12/9 Calorie Row
9 Pull-ups (any style – strict/kipping/chest to bar)

Partners complete full rounds before switching.

15 Burpees can be substituted if not enough rowers/bike.

Ski-erg as well.

**Pull-up variation should be something that is undoubtedly unbroken every single round. Options included in the training section.

Individual Version
AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Pull Ups
Rest 2:00 between rounds.

RECOVERY: Crossover Symmetry or Bullet Proof Shoulders

ROMWOD/MASH/MOBILIZE

Zachary Hamilton
TURN and BURN
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Build to a Heavy Set of 5 Thrusters for the day:

·      We are not looking for a PR just priming for the workout.

·      From the floor, no racks.

 OPEN - PERFORMANCE -FITNESS

Turn and Burn

2 Rounds: 
500 Meter Row or 28/20 Calorie Assault Bike
30 Thrusters (65/45)

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh.

The goal is to complete each set with one break maximum.

RECOVERY: Crossover Symmetry or Bullet Proof Shoulders

ROMWOD/MASH/MOBILIZE

Zachary Hamilton
DUMB DOWN
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Weight Lifting Wednesday!

Build to a heavy set of 3 touch and go clean and jerks for the day! (no split)

·      Dumbells or barbell.

·      Primer for the workout, not looking for a maximum lift.

Dumb Down

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

If not enough dumbbells, substitute a (115/80) barbell.

Choose a weight on the dumbbells that you could complete 20+ repetitions when completely fresh.

In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side.

OPEN & PERFORMANCE (50/35)

FITNESS (35/25)

RECOVERY (MIDLINE + SHOULDERS)

12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Banded Good Mornings
 

Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) Bulletproof Shoulders (Video)

Zachary Hamilton
HAND BAG
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OPEN & PERFORMANCE

"HAND BAG"

For Time:

50/35 Calorie Assault Bike

100 Double-Unders

50 Burpees

100 Double-Unders

50/35 Calorie Assault Bike

FITNESS 200 Single Unders

MIDLINE CONDITIONING/RECOVERY

(Not part of class)

3 Rounds not for time:
50 AbMat Sit-Ups
100ft Farmers Carry

Zachary Hamilton
Jack the Ripper
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BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

Every 3min for 9min:

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

OPEN - PERFORMANCE -FITNESS

"JACK THE RIPPER"

Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row or 18/12 Assault Bike
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

·      Barbell complex must be completed unbroken.

·      Rx today = 16/13 Calories in the min for 5 rounds + UB Complex

Modify the rowing calories so that we are confident we can complete the first round by the 50 second mark.

Set #1 – 50% of 1RM CJ

Set #2 – 55% of 1RM CJ

Set #3 – 60% of 1RM CJ

Sets #4+5 – Climb as you see fit or stay at 60-70%.

RECOVERY: Crossover Symmetry or Bullet Proof Shoulders

ROMWOD/MASH/MOBILIZE

Zachary Hamilton
“HEATHER”
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Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike
5 Rounds: 
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

The 1000 Meter Row or 50/35 Calorie Assault Bike at the beginning happens once.

Following that, athletes will complete the 5 round triplet. Once they finish the five rounds, athletes will complete a cash out of another 1000 Meter Row or 50/35 Calorie Assault Bike.

OPEN

As written above.

 PERFORMANCE

Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike

5 Rounds: 
12 Pull-ups
9 Power Snatch (95/65)
6 Dumbbell Strict Press (35/25)
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

 FITNESS

Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike
5 Rounds: 
12 Pull-ups
9 Power Snatch (75/55)
6 Dumbbell Strict Press (35/25) 
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

BODY ARMOR

Accumulate 2:00 in an L-Sit

Using paralletes, or even dumbbells, break up the total 2:00 as you see fit. The full L-Sit has knees extended, toes pointing forward, with modifications starting by bending the knees. The more we bend our knees, the closer we bring our weight back to our center, and the easier the hold becomes. Find a difficulty level that allows for about 30 seconds unbroken, on our first attempt.

After each break, choose one of the following before returning:
A) 5 Strict Toes to Bar
B) 10 AbMat Sit-Ups

Zachary Hamilton
FRIDAY FUNDAY!
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 TINE

3 Rounds:
500 Meter Row
12 Deadlifts
15 Box Jumps

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh.

If unable to row, complete:

21/15 Calorie Assault Bike

OPEN 245/165, Box Jumps 30/24”

PERFORMANCE 205/145, Box Jumps 30/24”

FITNESS 185/135, Box Jumps 24/20”

 RECOVERY: RUN/ROW/SKI

ROMWOD/CROSSOVER SYMMETRY

Zachary Hamilton
TEAM NATE
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AMRAP 20: 
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Athletes will team up, switching off after completing full rounds.

Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.

For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

OPEN - As written above.

PERFORMANCE
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)

 FITNESS
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)

RECOVERY: RUN/ROW/SKI

ROMWOD/CROSSOVER SYMMETRY

Zachary Hamilton
Weightlifting Wednesday
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Every 2min for 10min.

Push Press
5-4-3-2-1

·      Building in weight.

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row or 14/10 Calorie Assault Bike

10 Barbell Facing Burpees

Max Push Press
          No rest between rounds

  • Running clock – no rest between rounds.

·      Following the “buy-in” portion or rowing and burpees, any time remaining in the 3:00 window can be used towards the only scored portion, the push presses.

·      We are looking for a true push press today as well, not a push jerk.

 OPEN 115/80

PERFORMANCE 95/65

FITNESS 75/55

RECOVERY: RUN/ROW/SKI

ROMWOD/CROSSOVER SYMMETY

Zachary Hamilton
UNDERTOW
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5 Rounds:
200m Row or 10/14 Bike Cals
30 Double-Unders
9 Hang Power Cleans

  • 15min time cap!

OPEN & PERFORMANCE 135/95

FITNESS 115/80

MIDLINE CONDITIONING/RECOVERY

For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups (15/10)
Assault Bike Calories or Rower Cals below: (whatever you didn’t do in the workout)

·      Hug either a plate or a dumbbell to your chest.

·      Complete 30-25-20-15-10 calories on the rower.

RECOVERY: RUN/ROW/SKI

ROMWOD/CROSSOVER SYMMETRY

Zachary Hamilton
Back Squats and Body Armor
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BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

Every 3min for 9min:

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

BODY ARMOR

5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks (Video)
10 Strict Ring Dips or Box Dips/Bench Dips

Gymnastic-based Body Armor to close out the day.

As a refresher, a “giant set” is a set not for done time, but done with purpose. We are transitioning immediately from movement to movement, as if it’s one giant set. The ring dips do not need to be unbroken, but we want to choose a difficulty that allows for the first set to be unbroken (band as required).

Recovery:

Complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) Bulletproof Shoulders (Video)

Zachary Hamilton
Pull Over
IMG_5270.jpg

Power Clean

·      Build to Heavy Single

·      “Heavy Single” means that you are working to a weight that is challenging, but a load that they are still moving exceptionally well.

“Pull Over”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans
21 Lateral Barbell Burpees

OPEN & PERFORMANCE 135/95

FITNESS 115/80

·      In “Pull Over”, looking to choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh.

·      Burpees are lateral over the bar, with no need for extension at the top of each repetition.

RECOVERY: Lower your heart rate by biking or rowing.

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
Playground
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For time:
1600m Row – 90/70 Calories on the Bike
21 Kettlebell Swings (70/53) 
21 Goblet Squats (70/53)
800m Row – 60/40 Calories on the Bike
15 Kettlebell Swings (70/53) 
15 Goblet Squats (70/53)
400m Row – 30/20 Calories
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

·      Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken.

·      Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on.

OPEN & PERFORMANCE 70/53

FITNESS 53/35

RECOVERY: Lower your heartrate by biking or rowing.

MASH/MOBILIZE/ROMWOD

Zachary Hamilton