Sunday, December 9 – Saturday, December 15

 

Sunday, December 9 – Rest Day

 

Monday, December 10

Strength: Overhead Squat

  • 5-3-3-2-2

WOD: 10 Minute EMOM

  • 3 Power Clean (103/155)
  • 3 Front Squat (103/155)
  • 3 Shoulder to Overhead (103/155)

*Weight needs to be the same for all 3 movements. Record fastest AND slowest time out of all 10 efforts.

 

Tuesday, December 11

WOD Part 1: 7 Minute AMRAP

  • 15 KB Swings (35/55)
  • 10 Box Jumps (20/24)

WOD Part 2: 7 Minute AMRAP

  • Row, meters

WOD Part 3: Bench Press

  • 3-3-3

*Record three scores today; rounds + reps, max meters & heaviest triple.

 

Wednesday, December 12

Strength: 3 Rounds [for quality]

  • 8 Strict Toes to Bar
  • 16 (alternating) Bird-Dogs
  • 24 Sit-Ups

WOD: 20 Minute MOMO

  • Max Wall Balls (14/20) (10/10)
  • Max calorie Bike [EP] | Max calorie Row [PL]

*Record total wall balls and total calories.

 

Thursday, December 13

Strength: Strict Press

  • 4-4-4-4-4

WOD: 10 Minute AMRAP

CrossFit Games Open 11.1 & 14.1 (compare to 12/21/17)

  • 30 Double Unders
  • 15 Power Snatch (53/75)

*Modify double unders with 60 single skips.

 

Friday, December 14

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: CrossFit Games Open 18.2 (compare to 3/2/18)

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

  • DB Squat (35/50)
  • Bar-Facing Burpee

*12 minute time cap.

 

Saturday, December 15

WOD: TABATA

  • Toes to Bar
  • Alternating DB Snatch (35/50)
  • Arch Hold
  • Slam Ball Over the Shoulder Toss
  • PVC Sit-Up
  • Row, calories
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Sunday, December 2 – Saturday, December 8

 

Sunday, December 2 – Rest Day

 

Monday, December 3

Strength: Push Jerk

  • 4-4-4-4-4

WOD: 21-15-9 for Time

  • Right Arm KB Snatch (35/55)
  • Left Arm KB Snatch (35/55)
  • Pull-Ups

*18 minute time cap. Can scale KB Snatch with DB Snatch.

 

Tuesday, December 4

WOD: Max Efforts Every 3 Minutes

At 0:00, 3:00, & 6:00 Minutes
  • 21 Calorie Row or Bike
At 9:00, 12:00, 15:00 Minutes
  • 21 MB Sit-Ups (14/20)
At 18:00, 21:00, 24:00 Minutes
  • 21 Thrusters (63/95)

*Score is the slowest set for each movement; calories, sit-ups and thrusters.

 

Wednesday, December 5

Strength: Power Snatch

  • 2-2-2-2-2

WOD: 4 Rounds for Time

  • 5 Snatch (93/135)
  • 10 Bar-Facing Burpees
  • 15 Box Jump (20/24)

*20 minute time cap.

 

Thursday, December 6

Strength:10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: Death By

  • 50 ft. Shuttle Sprints [compare to 12/5/17]

*Complete 15 Air Squats EMOM after you can no longer complete required reps until everyone is done.

 

Friday, December 7

Strength: Deadlift

  • 5-5-5

WOD: 15 Minuite AMRAP

  • 6 Deadlift (103/155)
  • 3 Ring Muscle-Ups
  • 30 Double-Unders

*Modify ring muscle-ups with jumping ring muscle-ups or 9 ring rows + 9 ring dips. Modify double unders with 60 single skips.

 

Saturday, December 8 – FREE Mobility Class at 10:30AM w/ Dr. John at CrossFit Prior Lake!

Join us for our annual holiday party at O’Brien’s Public House in Shakopee from 7:00PM – close! We’ll have light appetizers provided until 8:30PM. There will be food, drinks, live music and more! All are welcome! 

WOD: For Time

  • 25 Burpees
  • 200M Row or 400M Bike [EP]
  • 50 Push Press (33/45)
  • 200M Row or 400M Bike [EP]
  • 75 Alternating Lunges
  • 200M Row or 400M Bike [EP]
  • 100 Wall Balls (14/20) (10/10)
  • 200M Row or 400M Bike [EP]
  • 75 Alternating Lunges
  • 200M Row or 400M Bike [EP]
  •  50 Push Press (33/45)
  • 200M Row or 400M Bike [EP]
  • 25 Burpees

Sunday, November 25 – Saturday, December 1

 

Sunday, November 25 – Rest Day

 

Monday, November 26

Strength: Clean

  • Establish a 1 Rep Max

WOD: “Flight Simulator” for Time

5-10-15-20-25-20-15-10-5

  • Wall Balls (14/20) (9/10)

*12 minute time cap. All reps need to completed unbroken to move onto the next rep scheme, max 2 attempts her rep scheme.

 

Tuesday, November 27

Strength: Hang [Squat] Snatch + [Squat] Snatch

  • 5 working sets

WOD: Buy-In + 3 Rounds for Time

Buy-In

  • 1000M Row

then 3 Rounds for Time…

  • 15 Toes to Bar
  • 15 Box Jumps (20/24)

*15 minute time cap.

 

Wednesday, November 28

WOD: 25 Minute AMRAP

  • 200M Row or 400M Bike [EP]
  • 25 Slam Balls
  • 20 Hang Snatch (63/95)
  • 25 KB Deadlift (35/55)

Mobility: 10 minutes

  • Coach Led

 

Thursday, November 29

Strength: Back Squat

  • 10-10-10

WOD: For Time

  • 150 Double Unders
  • 150 Air Squats
  • 150 Double Unders

*18 minute time cap. Modify DU with 300 single skips.

 

Friday, November 30

Strength: Push Press

10 Minute MOMO

  • 3 Reps at 80% of 1 Rep Max

WOD: 7 Rounds for Time

  • 10 Burpees to Plate (25/25)
  • 15 Plate Sit-Ups (25/25)

*18 minute time cap.

 

Saturday, December 1 – FREE Mobility Class at 10:30AM at CrossFit Prior Lake w/ Dr. John!

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 calorie Row [PL] or 10/12 calorie Bike [EP]

Minute 2:

  • 16 Alternating DB Clean (35/50)

Minute 3:

  • 10 Strict Ring Rows

Minute 4:

  • 15 Slam Ball Thruster

Sunday, November 18 – Saturday, November 24

Sunday, November 18 – Rest Day

Monday, November 19

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 8/24/18]

WOD: 15 Minute EMOM

Minute 1:

  • 14 Front Rack Dumbell Lunges

Minute 2:

  • 10 KB Deadlift + 10 KB Sumo DL High Pull (35/55)

Minute 3:

  • 2 Legless Rope Climbs

*Modify legeless rope climbs with 2 regular rope climbs or rope descend/ascend or 10 ring rows.

 

Tuesday, November 20

Strength: Strict Press

  • 5-5-5-5-5

WOD: 10 Minute Ladder

1-1, 2-2, 3-3, 5-5…

  • Hang Power Clean (93/135)
  • Handstand Push-Up

*15 double unders (modify w/ 30 single skips) between each set. Modify HSPU with pike push-ups (on box or ground).

 

Wednesday, November 21

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: 3 Rounds [Max Effort]

  • 1:00 Max Row, calories
  • 1:00 Rest
  • 1:00 Max Pull-Ups
  • 1:00 Rest
  • 1:00 Max Thrusters (63/95)
  • 1:00 Rest

*Record max reps for row, pull-ups and thrusters from all three efforts.

 

Thursday, November 22 – CLOSED ALL DAY.

Happy Thanksgiving!!

 

Friday, November 23 – Classes at 9:30AM & 10:30AM Only.

Join us for the 1st annual “Post-Gobble Woddle” workout at both locations! The workout will be a partner “bootcamp style” workout. Friends & family are welcome, please have them arrive a few minutes early to fill out the online waiver.

Partner WODs: AMRAP’s

5 Minute AMRAP

  • 150M Row
  • 4 Burpees over the Rower

*Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP

  • 15 Wall Balls (14/20) (10/10)

*While other partner holds a plank. Partner 1 completes a full round, followed by partner 2

5 Minute AMRAP:

  • 12 Alt. DB Snatch

*While other partner completes max sit-ups. Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP:

  • 10 Box Jump Overs (20/24)

*While other partner holds a plate (25/45) overhead. Partner 1 completes entire round, followed by partner 2.

5 Minute AMRAP:

  • 10 Slam Balls
  • 10 Slam Ball Thrusters

*Partner 1 completes entire round, followed by partner 2.

 

Saturday, November 24 – Regular Classes — [No Open Gym or Free Intro Today]

HERO WOD: 6 Rounds for Time

“Dork”

  • 60 Double Unders
  • 30 KB Swings (35/55)
  • 15 Burpees

*35 minute HARD time cap. Modify double unders with 120 single skips.

Sunday, November 11 – Saturday, November 17

Sunday, November 11 – Rest Day

Happy Veteran’s Day to all past & present US military veterans!

Mobility of the Week

Self-assessment:

  • 10 OHS w/red band around knees/rig
  • 10 inch worm push ups
  • 10 hollow rocks
  • Wall Angels 2×10

Smash w/ Roller or Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Bottoms of feet
  • Quads, Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms

Stretches/Bands:

  • Hip Grinders w/band (30-40 sec)
  • Cat/Camel 15 reps
  • Banded Good Mornings 2×10
  • Couch Stretch 30 sec/side

Monday, November 12 – [In honor of Veteran’s Day]

Hero WOD: 4 Rounds for Time

“Klepto:” U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

  • 27 Box Jumps (20/24)
  • 20 Burpees
  • 11 Squat Clean (103/155)

*35 minute time cap.

Tuesday, November 13

Strength: 4 Rounds [for quality]

  • 15 Toes to Rig
  • 15 Back Extensions

WOD: 15 Minute EMOM

Minute 1:

  • 8 Hang Snatch (93/135)

Minute 2:

  • 10/12 cal. Row or Bike

Minute 3:

  • :30 Hollow Rocks

Strength – 6:45PM

Strength Work

  • Strict Press – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%
  • Back Squat – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work: For Time

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

  • Strict Pull-Up
  • DB Push-up +DB Row (completing a row with both hands is 1 rep)

Wednesday, November 14

Strength: Push Jerk

  • 5-5-5-5-5

WOD: 12 Minute AMRAP

  • 10 Right Arm DB Push Press (35/50)
  • 10 Left Arm DB Push Press (35/50)
  • 20 Sit-Ups
  • 40 Double Unders

Thursday, November 15

Strength: Back Squat

  • Establish a 1 Rep Max [compare to 7/16/18]

WOD: 10 Minute Ladder [compare to 9/30/16]

  • 3 Overhead Squat (93/135)
  • 3 Toes to Bar
  • 6 Overhead Squat (93/135)
  • 6 Toes to Bar
  • 9 Overhead Squat (93/135)
  • 9 Toes to Bar
  • 12 Overhead Squat (93/135)
  • 12 Toes to Bar

*Continue the ladder to 15/15, 18/18, 21/21 until time expires.

Strength – 6:45PM

Strength Work

  • Deadlift- 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%
  • Bench Press – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work

10 Minute EMOM

  • :30 Hanging L-Sit
  • 16 Alternating Single Leg Box Squats

Friday, November 16

Strength: Turkish Get-Up

  • 3-3-3 [each arm]

WOD: Every 5 Minutes (x4)

  • 12 Calorie Row/Bike
  • 20 Squat Jump
  • 12 Deadlift (93/135)
  • 20 Goblet Squat (35/55)

Saturday, November 17

WOD: For Time

  • 2,000M Bike or 1,000M Row
  • 100 Wall Balls (14/20) (10/10)
  • 75 KB Swings (35/55)
  • 50 Hand Release Push-Ups
  • 25 Burpee Pull-Ups

Sunday, November 4 – Saturday, November 10

Sunday, November 4 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 overhead squats w/red band on rig and around knees
  • 10 inchworm push ups
  • 10 hollow rocks
  • 10 single leg RDL (view here)

Smash –

  • Upper Traps (view here)
  • Upper Back/T-Spine
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes
  • Bands/Stretches –

Banded Work –

  • Banded Good Mornings x 15
  • 1x through Crossover Symmetry (novice – medium)
  • Banded Front Rack Stretch (view here)

Squat test – hold bottom of squat for 3 STRAIGHT holding a kettle bell  (Do NOT push through pain/discomfort)

Monday, November 5

Warm-Up: Movement Prep

WOD: 21 Minute EMOM

Minute 1:

  • 4 Ring Muscle-Up

Minute 2:

  • 10 Hang Power Clean (73/115)

Minute 3:

  • 40 Double-Unders

*Modify ring muscle ups with 4 jumping ring muscle-ups or 8 ring rows + 8 ring dips [challenging]. Modify double unders with 80 single skips.

Tuesday, November 6

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: For Time

  • 500M Row
  • 50 Wall Ball (14/20) (10’/10’)
  • 50 Box Step Ups (20”/24”)
  • 50 Wall Ball (14/20) (10’/10’)
  • 1000M Bike

*22 minute time cap.

Strength – 6:45PM

Strength Work

  • Strict Press – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%
  • Back Squat – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work – 10 Minute EMOM

Minute 1:

  • 4×5 second Descending Strict Pull-Ups

Minute 2:

  • 5×5 second Descending Push-Ups

Wednesday, November 7

Strength: Push Press

  • 4-4-4-4-4

Partner WOD #1: 12 Minute AMRAP

  • 6 Clean & Jerks (93/135)
  • 6 Bar-Facing Burpees

Partner WOD #2: 12 Minute AMRAP

  • 12 DB Snatch (35/50)
  • 6 DB-Facing Burpees

*Parter 1 completes an entire round before tagging partner 2 who then completes a an entire round. Switching back and forth for 12 minutes. Each individual round counts as one.

Thursday, November 8

Strength: 4 Rounds [for quality]

  • 30 sec. Handstand Balance [view here]
  • 30 sec. Hollow Hold

WOD: 21-15-9 for Time

  • Deadlift (163/225)
  • Box Jump (20”/24”)

*15 minute time cap. Deadlift weight should be moderate-to-light.

Strength – 6:45PM

Strength Work

  • Deadlift – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%
  • Bench Press – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work – 8 Minute Ladder

2/10, 4/10, 6/10, 8/10, 10/10, 12/10…..

  • Hanging DB Knee Tucks
  • Single Leg Plate Jumps or Box Jumps

Friday, November 9

WOD: Every 8 Minutes for 24 Minutes [X3]

  • 500M Row
  • 20 Thrusters (63/95)
  • 15 Pull-Ups

*Record slowest time out of all four efforts.

Post-WOD Mobility: 8-10 Minutes

  • Hip Grinders, 1 minute each side
  • Prone Lying Cross-Over Shoulder Stretch, 1 minute each side
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose Stretch [on a box]
  • Couch stretch, 1 minute each side

Saturday, November 10

Partner WOD: 40 Minute MOMO

  • Burpee Box Overs (20/24)
  • Plate Sit-Ups (25/25)
  • Slam Balls
  • KB Swings (35/55)

*Partner 1 works for 1 minute, Partner 2 works for the 2nd minute, then rotate to next movement. One partner is always working but each individual works for one minute, rests for one minute.

Sunday, October 28 – Saturday, November 3

Sunday, October 28 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Inch worm pushups

Smash/Roll –

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches –

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose/Stretch on a box
  • Couch stretch (30-40 Sec)

Re-assess –

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks

Monday, October 29

WOD: HERO WOD: 6 Rounds for Time

“Hotshots 19”

  • 30 Air Squat
  • 19 Power Clean (93/135)
  • 7 Strict Pull-Ups
  • 400M Run

*40 minute HARD time cap. Most members will just try to get as far as they can today. Power clean weight should be LIGHT!

Tuesday, October 30

Strength: 3 Rounds [for quality]

WOD: “Flight Simulator” for Time

5-10-15-20-25-20-15-10-5

  • KB Swings (35/55)

*20 double unders [40 single skips] need to be completed between each round. All reps need to be completed unbroken to move to the next round.

Strength – 6:45PM

Strength Work

  • Strict Press – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%
  • Back Squat – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work – Supersets w/ 12 minute time cap

  • 5 sec. Descending Ring Row – 4×5
  • Alternating Hammer Curls – 4×16 [8 each arm]

Wednesday, October 31

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 12 Minute AMRAP

  • 7 Tall Box Jump (24/30)
  • 12 Wall Balls (10/10)

Thursday, November 1

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 7/2/18]

WOD: Every 3 Minutes [x4]

  • 15 Deadlift (103/155)
  • 10 Toes to Bar
  • 5 Bar Facing Burpee

*Record slowest time of all 4 efforts.

Strength – 6:45PM

Strength Work

  • Deadlift – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%
  • Bench Press – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work – 10 Minute EMOM

Minute 1:

  • 12 Barbell Alternating Jumping Lunges

Minute 2:

  • 12 Plate Sit-Ups

Friday, November 2

Strength: Hang Squat Clean + Squat Clean

  • 5 [working] sets

WOD: WOD: For Time

  • 22 Power Snatch (73/115)
  • 22 Pistols
  • 16 Power Snatch (73/115)
  • 16 Pistols
  • 10 Power Snatch (73/115)
  • 10 Pistols

*17 minute time cap.

Saturday, November 3 – WEAR YOUR HALLOWEEN COSTUMES!

WOD: TABATA

  • DB Alternating Lunges
  • Back Extensions
  • Burpee to 6” Target
  • Alternating Slam Ball Over the Shoulder Toss
  • PVC Sit-Ups
  • Bike, calories
  • KB Deadlift (35/55)

Sunday, October 21 – Saturday, October 27

Sunday, October 21 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 hollow rocks
  • 10 inchworm push ups

Smash –

  • Pecs
  • Triceps
  • Lats
  • Upper back/T-Spine
  • Forearms
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (2 min per area)

Banded Stretches –

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds)
  • 90/90 Hip Stretch (30-40 sec holds each side)

Squat Test – Hold bottom of goblet squat w/kettlebell 3 x 1 min holds

Monday, October 22

Strength: Push Jerk

  • Establish a 1 Rep Max [compare to 6/26/18]

WOD: “Emma”

Buy-In:

  • 15 Bar-Facing Burpees

3 Rounds:

  • 11 Push Jerk (93/135)
  • 33 Sit-Ups

Buy-Out:

  • 15 Bar-Facing Burpees

*17 minute time cap.

Tuesday, October 23

Strength: Deadlift

  • 2-2-2-2-2

WOD: 4 Rounds For Time

  • 6 Deadlift (123/185)
  • 4 Power Clean (123/185)
  • 2 Thruster (123/185)

*10 minute time cap.

Strength – 6:45PM

Strength Work

  • Shoulder Press – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max
  • Back Squat – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max

Accessory Work – 10 Minute EMOM

Minute 1

  • 6-8 Strict Pull-Ups

Minute 2

  • 10-12 Plyo Push-Ups

Wednesday, October 24

Strength: 3 Rounds [for quality]

  • 5 Around the Worlds
  • 15 Second Hanging L-Sit
  • 30 Second Side Plank (Each Side)

WOD: Every 4 Minutes (x4)

  • 12/15 Calorie Row or Bike
  • 15 KB Sumo DL High Pull (35/55)
  • 15 Box Jump Overs (20/24)

*Record slowest time of four efforts today.

Thursday, October 25

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: 3 Rounds + Buy-Out for Total Time

  • 20 Wall Balls (14/20) (10’/10’)
  • 7 Bar Muscle-Ups

Buy-Out:

  • 200 Double Unders

*20 minute time cap. Modify BMU with 14 chest to bar pull-ups today.

Strength – 6:45PM

Strength Work

  • Deadlift – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max
  • Bench Press – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max

Accessory Work

TABATA

  • Single-Leg Box Squats [to parallel]
    • Switch legs with each 20 second interval.

3 Rounds for Time [5 minute cap]

  • 12 Hanging DB Knee Tuck
  • 12 Hollow Rocks

Friday, October 26

Skill Work: Handstands & Handstand Walking

WOD: For Time

Buy-In

  • 1,000M Row

then…

  • 21 Hang Snatch (63/95)
  • 50 ft. Handstand Walk
  • 15 Hang Snatch (63/95)
  • 50 ft. Handstand Walk
  • 9 Hang Snatch (63/95)
  • 50 ft. Handstand Walk

*18 minute time cap. Modify handstand walk with 5 wall climbs or 5 inch worm push-ups each round.

Saturday, October 27

Partner WOD: 2 Rounds For Time

  • 80 KB Swings (35/50)
  • 80 Slam Ball
  • 80 KB Goblet Squat (35/50)
  • 80 Alternating DB Hang Clean

*Every time you “switch” with your partner, BOTH members need to complete 3 burpees.

Sunday, October 14 – Saturday, October 20

Sunday, October 14 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 inchworm push ups
  • 15 Cat/Camel reps

Smash/Roll –

  • Triceps
  • Lats
  • Forearms
  • Upper back/T-Spine
  • Upper Trap
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (2 min per area)

Bands/Stretches –

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band on rig (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds)

Squat Test – Hold bottom of squat 2 x 2 min holds

Monday, October 15 – Bring a Buddy Free!

WOD: 30 Minute Minute On, Minute Off (In Teams of 3)

  • Max Calorie Bike or Row
  • Max Slam Ball
  • Burpees

*Each person will move from movement to movement performing max reps. Then teams will accumulate their total calories, slam ball, and burpees as a team for their score today.

Tuesday, October 16 – Bring a Buddy Free!

Strength: 3 Rounds [for quality]

  • 10 Plate Sit-Up (25/25)
  • 30 sec. Hollow Hold Flutter Kicks
  • 20 Alternating Bird-Dog

Partner WOD: 20 Minute Ladder

10-20-30-40-50-60…

  • Barbell or PVC Thruster (33/45)
  • Alternating DB Snatch (35/55)

*While one person works, the other must hold a plank, hollow hold or arch hold. Reps don’t count unless one partner is holding one of those movements while the other is working. Reps can be divided as you’d like.

Strength – 6:45PM – NEW CYCLE: BASELINE TEST WEEK!

Strength Work

  • Strict Press – Establish a 1 Rep Max
  • Back Squat – Establish a 1 Rep Max

Accessory Work [8 minute time cap]

2-4, 4-8, 6-12, 8-16, 10-20, 8-16, 6-12, 4-8, 2-4

  • Strict Pull-Up
  • Push-Up

Wednesday, October 17 – Bring a Buddy Free!

WOD: TABATA (x2)

  • Row, calories
  • Alternating Slam Ball Over the Shoulder Toss
  • MB Clean (14/20)
  • Double Unders

*Modify double unders with 2:1 single skips today. Record total reps for all 4 movements.

Thursday, October 18 – Bring a Buddy Free!

Partner WOD Part 1: 12 Minute AMRAP

  • 10 KB Swing (35/55)
  • 5 Toes to Bar or Hanging Knee Tuck

Partner WOD Part 2: 12 Minute AMRAP

  • 10 Box Jump or Alternating Step-Up (20/24)
  • 2 Wo[Man] Makers

*Partner 1 will perform one round [10 KB Swings + 5 TTB] then Partner 2 will perform one round. Same process applies to WOD Part 2. Record total rounds + reps for both WOD’s.

Strength – 6:45PM – NEW CYCLE: BASELINE TEST WEEK!

Strength Work

  • Deadlift – Establish a 1 Rep Max
  • Bench Press – Establish a 1 Rep Max

Accessory Work: 8 Minute AMRAP

5/10/15/20/25…

  • Plate Sit-Up (25/25)
  • Weighted Step-Ups (20/24)

Friday, October 19 – Bring a Buddy Free!

WOD: 25 Minute EMOM

Minute 1:

  • 16 Alternating MB Lunge (14/20)

Minute 2:

  • 16 Push Press (33/45)

Minute 3:

  • 20 KB Deadlift (35/55)

Minute 4:

  • 20 Alternating DB Hang Clean (35/55)

Minute 5:

  • 8 Burpees to Plate (25/25)

Saturday, October 20 – Bring a Buddy Free!

HERO WOD: For Time

“Sergeant Michael Smith”

Buy-In:

  • 1960M Row

Then, 10 Rounds:

  • 8 Wall Balls (14/20) (10/10)
  • 27 Double-Unders
  • 7 Push-Ups
  • 7 Pull-Ups

Buy-Out:

  • 2016M Run

“This Hero WOD was created by North Dallas CrossFit (Dallas, TX, USA) to honor Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers – including Sgt. Michael Smith – and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.”

Sunday, October 7 – Saturday, October 13

Sunday, October 7 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 OHS w/PVC red band around rig/knees
  • 10 wall angels
  • 10 hollow rocks

Smash –

  • Pecs
  • Triceps
  • Lats
  • Forearms
  • Upper back/T-Spine
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (2 min per area)

Banded Stretches –

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds)
  • 90/90 Hip Stretch

Squat Test – Hold bottom of goblet squat w/kettlebell 3 x 1 min holds

Monday, October 8

Strength: Thruster [from rack]

  • Establish 1 Rep Max

WOD: Every 3 Minutes (x4)

  • 6 Power Clean (103/155)
  • 10 Box Jump (20/24)
  • 6 Thrusters (103/155)

*Record slowest time of all four efforts.

Tuesday, October 9

Partner WOD 1: 12 Minute AMRAP

  • 10 Calorie Row
  • 5 Burpee over the Rower

*Partner 1 will complete an entire round, followed by partner 2, repeat

Partner WOD 2: 12 Minute AMRAP

  • 20 Double Unders
  • 5 Burpee to Rig

*Partner 1 will complete an entire round, followed by partner 2, repeat

Strength – 6:45PM [TEST WEEK!]

  • Overhead Squat – 1 Rep Max
  • Snatch – 1 Rep Max

Wednesday, October 10

Strength: Hang Snatch

  • 2-2-2-2-2

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

  • Squat Snatch (63/95)
  • Pull-Ups

*25 minute time cap.

Thursday, October 11

WOD: 21 Minute EMOM

Minute 1:

  • 16 Wall Ball (14/20) (10/10)

Minute 2:

  • 10/12 Calorie Bike

Minute 3:

  • 30 Second L-Sit (on box)

Mobility: 8-10 minutes

  • 1 Minute Cobra Pose
  • 1 Minute Downward Dog
  • 1 Minute Pigeon Pose (each leg)
  • 1 Minute Thread the Needle (each arm)
  • 1 Minute Lying Prone Quad Stretch (each leg)

Strength – 6:45PM [TEST WEEK!]

  • Push Press – 1 Rep Max
  • Front Squat – 1 Rep Max

Friday, October 12

Strength: Push Press

  • Establish a 1 Rep Max [compare to 6/18/18]

WOD: 5 Rounds For Time

  • 20 Alternating Dumbell Snatch (35/50)
  • 5 Ring Muscle-Up

*20 minute time cap. Modify muscle-up with 10 ring rows + 10 ring dips.

Saturday, October 12

WOD: For Time

  • 30 Step-Ups (20/24)
  • 30 Push-Ups
  • 30 Med Ball Sit-Ups (14/20)
  • 30 KB Swings (35/55)
  • 300M Row or 600M Bike
  • 40 Step-Ups (20/24)
  • 40 Push-Ups
  • 40 Med Ball Sit-Ups
  • 40 KB Swings (35/55)
  • 400M Row or 800M Bike
  • 30 Step-Ups (20/24)
  • 30 Push-Up
  • 30 Toes to Rig
  • 30 KB Swings (35/55)
  • 300M Row or 800M Bike

*40 minute time cap.