Strength & Fitness
Travel WODs

You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!

Nutrition
What Should I Eat and Where Should I Start?

Let’s talk about proteins, fat and carbohydrates, the macro-nutrients.  Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.

Nutrition
Using Nutrition To Improve Your Performance In The Gym

The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.

Nutrition
The Best Nutrition Plan For Your Needs

There is no one size fits all or perfect diet for everyone.  This is the concept of bio-individuality of nutrition.  Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health. 

Nutrition
The Importance of Being Properly Hydrated.

Water is the most important nutrient in the body.  Water is also the most common nutritional deficiency among the American population.  

Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

Community
The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20190418

Handstand Pushups:

4 x 8 reps

*pick the progression that puts you in this rep range

Spice Rack

14 Minute Amrap:

20/14 Calorie Assault Bike

18 Hang Power Cleans 95/65

16 Front Rack Step Back Lunges 95/65


20190417

Deadlift

4x6 @65% of !rm

Every 2 Min. on the 2 Min.  

For Time:

Russia Burns

100 Russian KB Swings 70/53

*everytime you Stop swinging the KB perform 20 hand release pushups


20190416

Ring Dip Intro/Progressions

  1. Ring Dips - 3x5 - Use extra weight if necessary
  2. Negative Ring Dips - 10 reps
  3. Ring Dip Holds - in the top locked out position and the bottom cradle position - :10 Hold in each for 3 rounds
  4. Box/Bench Dips - 3x8

The Big Top

24 Min. Armrap:

Teams of 2:


20190415

Back Squat 4x6@65% of 1rm

*every 2:30 on the 2:30

Quick Strike 1 and 2

2 Rounds:

3 Min. Amrap:

12 Pullups  

12 Thrusters 75/55

12 Lateral Burpees over Bar

*rest 3 minutes between rounds

20190413

Snatch:

1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

1 Complex Every :90 for 8 Rounds

*Start at 50% of 1rm Snatch and aim to build each set in weight

Clean:

5 Power Cleans - Touch and Go

15 Minutes to find the heaviest weight possible

Front Squat:

4 x 6 @73% of Front Squat

*2 Minutes rest in between


20190412

Granite Games Qualifier Workouts 2 and 3

AsRx

Workout #2

8MIN AMRAP

8 Ring Muscle Ups

12 Snatch (115lbs/75lbs)

– 2min rest –

Workout #3

10MIN AMRAP

15 Calorie Row

12 Shoulder-To-Overhead (115lbs75lbs)

9 Box Jump Overs (24in/20in)

20190411

Granite Games Qualifier Workout 1

Rx

4min + 4Min + ETC.

15 Squat Cleans (135lbs/95lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

13 Squat Cleans (175lbs/115lbs)

15 Toes To Bar

12 Bar Facing Burpees


20190410

Snatch

12 Min. EMOM

2 Snatches @ 65% of 1rm Snatch

Clean

12 Min. EMOM

2 Cleans @65% of 1rm Clean


20190409

Team Tuesday

Trust in Me!

30 Min. Amrap:

30 Burpee Box Jumps 20/14

40 KB Swings 53/35


20190408

Front Squat

Use 5 sets to determine heavy 1 rep

5-4-3-2-1

Bar....Bar....Bar?

7 Minute Amrap:

5 Bar Facing Burpees

6 Toes 2 Bar

7 Power Snatches 95/65

20190406

"Don"

Memorial WOD for Coach Corey's Father.

400m Run

24 Push Presses 95/65

400m Run

24 Power Cleans

400m Run

24 Deadlifts

400m Run

24 Power Snatches

400m Run

24 Back Squats

400m Run

20190405

Deadlift

6 Minute EMOM:

6 reps @ 60% of 1rm Deadlift

Grace

30 Clean and Jerks for Time

20190404

Handstand Pushup Practice/Progression:

10 Minutes to work

  1. Wall Walks
  2. Kick up and lowers
  3. Kipping Handstand Pushup
  4. Strict Handstand Pushup
  5. Deficit Handstand Pushup

Hip Me Bro

14 Minute Amrap:

10 Handstand Pushups

20 Russian KB Swings 70/53

30 Walking Lunges


20190403

Back Squat

4 x 8 @ 60% of 1rm Back Squat

*1 set every 2:30

Rope Balls

40 Double Unders

30 Wall Balls 20/14


20190402

Team Tuesday!

10 Minutes of Pullup Practice/Progression:

1. 4 x max effort strict C2B pullup

2. 4 x max effort strict Pullup

3. 10 Negative Pullups

4.  4 x 8 Ring Rows


20190401

Strict Press

Work to a Heavy Single using 5 dedicated sets:  

5-4-3-2-1

You Love It!

3 Rounds For Time:

12 Lateral Burpees over Bar

12 Push Presses 115/80

20190330


Clean Complex EMOM:

10 Rounds:

*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean

*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean

20190329

1 Rep Max Snatch

Amanda

9-7-5

Ring Muscle-ups

Squat Snatch 135/95

20190328

Max Unbroken Kipping HSPU

My Best Friend

Teams of 2:

20 Minute Amrap:

60 Abmat Situps

60 Thrusters 75/55

60/45 Cal. Row


20190327

1 Rep Back Squat Max

Dumb Run!

For Time:

40 DB Snatches 50/35

200m Run


20190326

Fore-My-Arms

5 Rounds For Time:

10 Bar Facing Burpees

15 Power Cleans 95/65

20 KB Swings 53/35


20190325

1 Rep Push Press Max

Then,

Barsall

12 Minute Amrap:

8 Toes 2 Bar

20190323


Snatch:

8 Minute EMOM:

Minute 1 - 5 Power Snatches @50% of 1rm snatch

Minute 2 - 6 Power Snatches

Minute 3 - 7 Power snatches

*continue adding 1 power snatch every minute

20190322

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d:

(Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled:

(Ages 16-54) Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups


20190321

3's A Crowd

24 Minute Amrap:

Teams of 3:

90 Russian KB Swings 72/53

90 Air Squats

90/66 Calorie Assault Bike

90 T2B

*1 Teammate works/1Teammate

rests/1 Teammate Planks

*Break up Reps Evenly

*NO WORK CAN BE DONE UNTIL

ONE PARTNER IS PLANKING


20190320

15 Minutes:

Pistol Practice/Progression

Double Pits to Chesty

AMRAP 12:

40 Double Unders

20 Push-ups

10 Alt. Pistol Squats


20190319

Megladon

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*each teammate does 3 rounds,

must comlete entire round


20190318

1-RM Clean and Jerk

Low Key

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

20190316


Clean:

4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean

*Every :90 for 5 Rounds

Shoulder to Overhead:

*From Floor

5 Strict Presses + 3 Push Presses + 2 Push Jerks

*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)

*Starting @30% of 1rm Clean and Jerk and adding weight each set

Back Squat

2x20@50% of 1rm Back Squat

20190315

Workout 19.4

For Total Time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Variations

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups,

may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest


20190314

Cliff Hanger

24 Minute Amrap:

Teams of 2:

40/30 Calorie Assault Bike

100ft. Farmer's Carry 72/53

40 Abmat Situps

100ft. Farmer's Carry 72/53

40 Burpees

100ft. Farmer's Carry 72/53

40 Russian KB Swings 72/53

*each person does half the work

*team decides how to break up reps

*Farmer's Carry is 1 KB Switch Hands Every 25 ft.


20190313

Back Squat

Build to a Heavy Set of 5

Jacquelyn

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar


20190312

Bedtime

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)


20190311

Cindy

AMRAP 20:

5 Pull-ups

10 Push-up

15 Air Squats

20190309


Snatch

4 Power Snatch + 3 Hang Power Snatches  + 2  Hang Squat Snatches

+ 1 Squat Snatch @60% of 1rm snatch Every :90 for 4 Rounds

Clean

4 Power Cleans + 4 Push Jerks @50% of 1rm Clean and Jerk every :60 for

5 Rounds

Front Squat

2x20 @50% of 1rm Front Squat

20190308

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes


20190307

Sample Size

Teams of 2

24 Minute Amrap:

30 DB Hang Clean and Jerk 50/35

30 Lateral Burpees over the Bar  

30 Walking Lunges

30 Power Snatches 75/55

*Partners will alternate minutes of work  

*1 Partner works the entire first minute, the other partner works the entire second minute

*Keep alternating for 24 minutes

*Each partner will work for 12 minutes


20190306

Overhead Squat

Build to a Heavy Single

Pins and Needles

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)


20190305

4 Wheel Drive

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between


20190304

Adele

5 Rounds

1 Minute Row

1 Minute KB Swings 70/53

1 Minute AbMat Sit-ups

1 Minute Rest

20190302


Snatch

8 Power Snatches Every :90 for 4 Rounds @50% of 1rm Power Snatch

Clean

6 Power Cleans EMOM for 6 Rounds @ 50% of 1rm Clean

Back Squat

4x6@70%

*2 Minutes between sets

20190301

WORKOUT 19.2 RX’D

RX’D LOADING

Beginning on an 8-minute clock, complete as

many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1)

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes

to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Rx’d: (Ages 16-54)

Men squat clean 135-185-225-275-315 lb.

Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:

Boys squat clean 95-115-135-155-185 lb.

Girls squat clean 55-75-95-105-115 lb.

Masters 55+:

Men squat clean 115-135-155-185-205 lb.

Women squat clean 65-85-105-125-145 lb.

19.2 Scaled

Beginning on an 8-minute clock, complete as

many reps as possible of:

25 hanging knee-raises*

50 single-unders

15 squat cleans (weight #1)

25 hanging knee-raises*

50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes

to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4

minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4

minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Scaled: (Ages 16-54)

Men squat clean 95-115-135-155-185 lb.

Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:

Boys squat clean 65-85-105-125-145 lb.

Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:

*Men perform sit-ups, squat clean 65-85-105-125-145 lb.

*Women perform sit-ups, squat clean 45-65-75-85-105 lb.


20190228

All That's Left

Teams of 2:

25 min. Amrap:

50 Wall Balls 20/14

60 Calorie Row

70 Air Squats

80 Russian KB Swings 53/35

*Partners must split work in half

*Reps can be broken up in any fashion


20190227

3 Position Power Snatch

Build to a moderate complex

Overhaul

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)


20190226

Face Off

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike


20190225

"This One"

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)


20190223


Snatch Complex

Every :90 for 6 Rounds

Start at 50% of 1rm Snatch

1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch + 1 Overhead Squat

Clean

5 Touch and Go Clean and Jerks Every :90 for 6 Rounds

Complete reps at 60% of 1rm Clean and Jerk

Front Squat

4x6 @70%

*2 Minutes between sets

20190222

CROSSFIT OPEN WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target


20190221

Outside the Lines

20 Min. EMOM:

1.  15 Russian KB Swings 24/16

2.  15 Abmat Situps

3.  12 Sumo DL Highpulls

4.  12 Alt. KB Snatches


20190220

Double Play

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders


20190219

Deadlift

Build to a Heavy Set of 3

Dead Head

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)


20190218

Meatball

For Time:

75 Wallballs 20/14

35/25 Calorie Assault Bike

10 Rounds of "Strict Cindy"


20190216


Power Snatch:

8 Rounds:  EMOM

4 Hang Power Snatches @50% of 1rm Snatch

*add weight if possible

Clean Complex:

8 Rounds: EMOM

Minute 1 - 3 Power Cleans @50% of 1rm Clean

Minute 2 - 4 Power Cleans

Minute 3 - 5 Power Cleans

Minute 4 - 6 Power Cleans

*continue adding 1 power clean so last round would be 10 power cleans

Back Squat

4x8@65%

*2 Minutes in Between Each Set

20190215

Water Proof

For Time:

21 - 15 - 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)


20190214

Bloodshot

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)


20190213

Push Jerk

Build to a Heavy Set of 3

Squeeky Wheel

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (165/110)


20190212

Top Heavy

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups


20190211

Shut Down

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles


20190209


Clean Complex EMOM:

5 Rounds:

6 Power Cleans

*Start at 60% of Power Clean and Add weight each minute

Snatch:

5 Rounds:

6 Squat Snatches Every :90 on the :90

* 60% of Full Snatch for all sets

Front Squat:

4x8 @65% of 1rm Front Squat

* 2:00 rest in between

20190208

Twenty Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row


20190207

Crop Top

5 Rounds:

21 Wallballs (20/14)

200' Farmers Carry (53's/35's)

9 Strict Handstand Push-ups


20190206

Sole Cycle

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike

Rest 5 Minutes


20190205

Double Bubble

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups


20190204

Front Squat

Build to a Heavy Single

Funny Bone

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)


20190202


Power Snatch EMOM:

8 Rounds:

3 Power Snatches + 1 Overhead Squat @60% of Power Snatch

Clean Complex Every :90 on the :90 :

8 Rounds:

1 Clean Deadlift + 2 Hang Squat Cleans @70% of 1rm C&J

Back Squat: 4x10 @60% of 1rm Back Squat

*2 Minutes rest in between

20190201

Handstand Pushup Practice

10 Minutes for Handstand Progression Work

Wet Floor

In Teams of 2

18 Min. Amrap:


20190131

Snatch Complex

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

Randy

For Time:

75 Power Snatches (75/55)


20190129

Hangnail

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)


20190128

Life Jacket

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes


20190126


Snatch Complex - 1 Power Snatch + 1 Snatch - 6@70% of 1rm Snatch

Clean Complex - 2 Hang Power Cleans + Push Jerk - 6@60% of 1rm Clean

and Jerk

Front Squat - 4 x 10 @ 60% of 1rm Front Squat( if no FS max take 75% of

back squat max)

20190125

Hang Squat Clean

Build to a Heavy Single

Top Down

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)


20190124

No Brainer

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift


20190123

Girl Power

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of "Cindy"

10 Power Snatches (115/80)


20190122

Lay-up

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into...

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)


20190121

Push Jerk

Build to a Heavy Set of 3

Then,

Go Fish

For Time:

1,000 Meter Row

Directly Into...


20190119


1 Rep Max Snatch

1 Rep Max Clean and Jerk

1 Rep Max Back Squat

20190118

Sea Legs

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)


20190117

Strict Press

Build to Heavy Sets of 5-3-1

Body Armor

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100' Walking Lunge


20190116

Frank the Tank

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes


20190115

Chain Reaction

1 Round:

21/15 Calorie Assault Bike

21 Pull-ups

1 Round:

12 Burpees

21 Pull-ups

1 Round:

20 25ft. Shuttle Sprints

21 Pull-ups

Directly Into...


20190114

Power Snatch

10 Minutes to build to a heavy

Power Snatch

Double Date

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row


20190112


Snatch Complex - 1 Snatch Pull + 1 Power Snatch x 12

*working sets start at 50% of Full Snatch -increase weight each set

Clean Complex -Power Clean + 2 Split Jerk x 12

*working sets starting at 50% of 1rm clean and jerk increase weight each set

Back Squat - 3x8@75%

20190111

The Coach B Special!

Teams of 2:

26 Minute Amrap:

60 KB Swings (53/35)

60 KB Overhead Walking Lunges (each partner does 15 with each arm)

60 KB Hang Power Cleans (each partner does 15 with each arm)  

60 KB Goblet Squats

600ft.  KB Walk (each partner does 100ft. with KB overhead, 100ft. with KB in a farmer's carry, and 100ft. with KB in front rack)


20190110

Layaway

AMRAP 20:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

20 Alternating DB Snatches (50/35)


20190109

Front Squat Complex

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat

*3 Second Pause in Bottom

Satan's Whiskers

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees


20190108

Fuller Circle

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

30 Box Jumps


20190107

Hang Power Clean

Build to a heavy double

DT

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105


20190105


Snatch - 1@80, 1@83, 1@86, 1@89, 3 Attempts at 90+

Clean and Jerk -  1@80, 1@83, 1@86, 1@89, 3 Attempts at 90+

Back Squat - 1x8@65, 1x6@70, 1x4@75, 1x2@80, 1@85, 1@90

5x12 Hip Extensions

20190104

Power Snatch

5 Minute EMOM

5 Reps - Unbroken - Try to increase weight each round

Then,

Bee's Knees


20190102

Air Walker

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of "The Chief"

1 Round of "The Chief":

3 Power Cleans (135/95)

6 Pushups

9 Air Squats


20181231

Pullup Progression/Practice

10 Minutes


Fran

21-15-9 reps for time of:

• Thruster 95/65#

• Pull-ups

20181229


Snatch - 10@85

Clean and Jerk - 10 @85

Back Squat - 3x10@70

140 Abmat Situps

20181228

Snatch Complex

Build to a Heavy:

Power Snatch + Overhead Squat + Squat Snatch

Over and Out

For Time:

20 Power Snatches (95/65)


20181226

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Clean Sheet

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

20181222


Snatch - 3x1@85, 1@88, 1@91, 1@94

Clean - 1@79, 1@82, 1@85, 1@88, 1@91, 1@94

Jerk - 5@94

5x2@85%

20181221

Vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower


20181219

Overhead Squats

Build to a Heavy Set of 5

Dead Arm

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

20181218

Dopamine

5 Rounds on the 5:00

30/21 Calorie Row

20 Abmat Situps

50 Double Unders

20181217

Belly Flop

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

20181215

C1 "12 Days of Christmas″ WOD & Potluck

Warm-up & setup at 9:30am

Workout will begin at approximately 10:00am

Potluck following the workout at approximately 11:00am