6-27-17

6-27-17

WOD:

“Harley Love” 6 RDS 13 Thrusters 96/65 14 Pull-ups Comp Rx:

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

-Rest 4 min-

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

-Rest 4 min-

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

6-26-17

WOD

15min AMRAP

60 DU

30/24 Cal Row

15 OHS 115/85

 

Comp Rx Plus

12 min EMOM

PS + OHS + SQ SN

 

Isabel

For Time:

30 PS 135/95

 

3 Sets

20 Back Step Rack Lunges

20 Double KB Russian Swings

20 Weighted Sit-ups

 

6-23-17

14 min EMOM
Odd: 5 DL 75-85%
Even: 5 BJ 30/24
 
– Rest 5 min –
 
1000m Row for Time

6-22-17

5 RDS

25 Wall Balls 20/14

30 Pull-ups

6-21-17

25/20 Cal Row

800m Run

30 KBS 53/35

20 Burpees

6-20-17

3 RDS
50 DU
15 FS 155/105
25 T2B

6-19-17

21-15-9

DL 135/95

PJ 135/95

BF Burpees

6-16-17

10 min

1 Mile Run

Max C+J 135/95 with remaining time

– Rest 3 min –

7 min

800m Run

Max PS 115/85 with remaining time

– Rest 3 min –

4 min

400m Run

Max Thrusters 95/65 with remaining time

6-15-17

0:00 – 1:30 5 Power Cleans

1:30 – 3:00 4 Power Cleans

3:00 – 4:30 3 Power Cleans

4:30 – 6:00 2 Power Cleans

6:00 – 7:30 1 Power Clean

7:30 – 15:00 Work to heavy 1 Rep PC

6-14-17

“Jackie”
1000m Row
50 Thrusters 45/35
3o Pull-ups

6-12-17

Manion

7 RDS

400m Run

29 BS 135/95

6-9-17

15-12-9

DL 245/165

DB BP AHAP

C2B

6-8-17

3 RDS

400m Run

21 Burpees

6-7-17

21-15-9

Hang Squat Clean W/ DB 50/35

HSPU

6-6-17

15min AMRAP

30 Cal Row

30 BJ 24/20

30 Thrusters 65/45

6-5-17

Double Grace

60 C&J 135/95

6-2-17

21-15-9

DL 225/155

Cal Row

6-1-17

5min AMRAP
15/12 Cal Row
15 Wall Balls 20/14
-Rest 3min-
 
5min AMRAP
15 Burpees
15 BJ 24/20
-Rest 3min-
 
5min AMRAP
15 SDHP 75/55
15 OHS 75/55

5-31-17

Front Squats

7-7-5-5-3-3 for 15 mins

Then 10 mins to find 1RM

5-30-17

50-40-30-20-10

KBS 55/35

Abmat Sit-ups

5-29-17

“Murph”

CrossFit Tampa Bay - Memorial Day "Murph"

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

5-26-17

Push Press
3-3-3
 
Push Jerk
3-3-3
 
50 Reps for Time of 60% Best PJ

5-25-17

For Time:
75 Cal Row
50 PS – 75/55
25 BF Burpees

5-24-17

“Christine”

3 RDS

500m Row

12 DL (Bodyweight)

21 BJ – 20/14

5-23-17

Back Squat

7-7-5-5-3-3

Right into 10min to find 1RM

5-22-17

1200m Run

Then, 12 RDS of:

4 Strict HSPU

8 C2B Pull-ups

12 Squats

5-18-17

A) 12 Double Kettlebell Front Rack Reverse Lunges

B) 12 Deficit Push-ups (Stack Plates)

C) 12 Dumbbell Box Step-ups

D) :40 Plank Hold (Elbows)

5-17-17

13min AMRAP

(55/40) Calorie Row

55 Thrusters (95/65)

55 Pull-ups

55 Handstand Push-ups

5-16-17

Regional Event #2

21-15-9

DB Snatch Alt 80/55

Ring Dips

5-15-17

“Fight Gone Bad”

3 RDS:

1:00 Wall Balls – 20/14

1:00 SDHP – 75/55

1:00 Box Jumps – 20″

1:00 Push Press – 75/55

1:00 Row – Max Cal

1:00 Rest

5-12-17

400m Run

30 PC – 135/95

10 BF Burpees

400m Run

20 PC – 155/105

20 BF Burpees

400m Run

10 PC – 185/125

30 BF Burpees

5-11-17

“Quarter Gone Bad”

5 RDS

:15 Thrusters – 135/95

Rest :45

:15 Weighted Pull-ups 55/35

Rest :45

:15 Burpees

Rest :45

5-10-17

2 RDS

500m Row

15 PS – 95/65

500m Row

15 OHS – 95/65

5-9-17

5 RDS

10 Strict T2B

10 L-Sit Chin Ups

Rest 4 min

– Then –

50 Strict Press – 75/55

*40 DU Penalty Each Time You Break*

 

5-8-17

Miron

5 RDS

800m Run

23 BS – 3/4 Body Weight

13 DL – 1 1-2 Body Weight

5-5-17

Big Clean Complex

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Push Press +

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Push Jerk +

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Split Jerk

*Cannot drop bar*

5-4-17

8 x 250m Row Sprints

– 2min Rest Between Each –

5-3-17

4 RDS

30 DU

20 Back Rack Step Back Lunges 95/65

10 C2B

5-2-17

21 Thrusters – 95/65

21 KBS 70/55

400m Run

15 Thrusters

15 KBS

400m Run

9 Thrusters

9 KBS

400m Run

5-1-17

15min AMRAP

15 BJ Overs – 24/20

12 Ring Dips

9 Power Cleans – 155/105

4-28-17

Thruster

1-1-1-1-1-1-1-1

Build to heavy single

4-25-17

6 x 200m Sprints

– Rest 2 min between each round –

10 min to find 5rm DL

4-24-17

4 Min AMRAP

18 PS – 95/65

18 Burpee Pull-ups

Max Cal Row w/ Remaining Time

– Rest 4 min –

4 Min AMRAP

15 PS – 115/80

15 Burpee Pull-ups

Max Cal Row

– Rest 4 min –

4 Min AMRAP

12 PS – 135/95

12 Burpee Pull-ups

Max Cal Row

4-21-17

15 Thrusters – 135/95
21 SDHP – 135/95
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP

4-20-17

4 x 8 Bench Press (Close Grip)

30 DU/60 SU Between Sets

4 x 8 Stiff DL

Sled Push/Drag Between Sets

30 GHDs/50 Abmat Sit-ups

50 Hip Extensions

 

Wes

For Time:

800m Run w/ 25# Plate

Then 14 RDS

5 Strict Pull-ups

4 Burpee Box Jumps 24in

3 Cleans 185#

Then Run 800m w/ 25# Plate

4-18-17

21-15-9

PS – 75/55

WB – 20/14

Cal Row

4-14-17

“Squat Wave”

Rest 2 mins between each set

Set 1 – 6 BS @ 63%

Set 2 – 4 BS @ 68%

Set 3 – 2 BS @ 73%

Set 4 – 6 BS @ 68%

Set 5 – 4 BS @ 73%

Set 6 – 2 BS @ 78%

Set 7 – 6 BS @ 73%

Set 8 – 4 BS @ 78%

Set 9 – 2 BS @ 83%

Set 10 – 10 FS @ 55%

4-13-17

4 RDS

15 BJ – 30/24

400m Run

 

2 RDS

30 GHDs/Abmat Sit-ups

30 Russian Twist w/ KB

15 Stiff Legged DL w/ KB

4-12-17

21 DB Thrusters – 50/35

21 T2B

15 DB Thrusters

15 T2B

9 DB Thrusters

9 T2B

4-11-17

Murph Prep

4-10-17

7min AMRAP:

Wall Balls – 20/14

*On the minute starting at 0:00, complete 7 DL – 225/155

4-7-17

Power Clean 3-3-3

Squat Clean 3-3-3

*5 min to find 1RM Squat Clean

4-5-17

30-20-10

Strict Press 95/65

GHD/Abmat Sit-ups

4-4-17

4 RDS

400m Run

15 SDHP – 95/65

10 Ring Dips

4-3-17

For Time:

40 KBS – 55/35

40 Burpees

100 DU

100′ Front Rack Lunge (KB/DB)

100′ Farmers Carry Lunge (KB/DB)

20 OHS Left Arm

20 OHS Right Arm

100 DU

 

3-31-17

“McGhee”

30min AMRAP

5 DL – 275/180

13 Push-ups

9 BJ – 24/20

3-30-17

Teams of 2 25 Minutes

50/35 Cal Row

Ground to OH – 95/65

50/35 Cal Row

Ground to OH – 115/85

50/35 Cal Row

Ground to OH – 135/95

50/35 Cal Row

Max Effort – 155/105

3-28-17

Nancy

5 RDS

400m Run

15 OHS

3-27-17

17.5 Redo or

7 RDS

7 PC – 135/95

7 Burpees

17.5

10 RDS (40min Cap)

9 Thrusters – 95/65

35 DU

 

*Scaled: 65/45, 35 Singles

Short n’ Sweet

3 RDS
21/15 Cal Row
15 Pull-ups
9 Burpees

3-22-17

13min AMRAP

200m Run

15 KBS – 55/35

30 Sit-ups

9 HPC

3-21-17

30 Thrusters – 75/55

50 DU

20 Thrusters – 95/65

75 DU

10 Thrusters – 135/95

100 DU

3-20-17

17.4 Redo or

20min AMRAP

5 Ring Dips

10 Pull-ups

15 Squats

17.4

13min AMRAP

55 Deadlifts – 225/155

55 Wall Balls – 20/14

55 Calorie Row

55 Handstand Push-ups

 

*Scaled: Deadlifts 135/95, Wall Balls 20/10, HSPU = Hand Release Push-ups

*Masters: Deadlifts 185/125, Wall Balls 20/10, HSPU = Push Press 95/65

*Scaled Masters: Deadlifts 135/95, Wall Balls 14/10, HSPU = Push Press 65/45

3-16-17

3 RDS

30 PP – 95/65

20 T2B

30 KBS – 53/35

20 BJ Overs – 24/20

3-15-17

4 RDS

Min 1 – 15 SDHP

Min 2 – 15 WB

Min 3 – Max Cal Row

Min 4 – Rest

3-14-17

“Running Grace”
 
3 RDS
10 C+J – 135/95
400m Run

3-13-17

17.3 Redo

or

2 RDS

1000m Row

100 DU

800m Run

17.3

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 lb. (45/35) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 lb. (75/55) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 lb. (95/65) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225/155 lb. (115/75) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245/175 lb. (135/95) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch, 265/185 lb. (155/105)

*If all reps are completed, time cap extends by 4 minutes.

*Scaled C2B = Jumping Chin over bar pull-ups

3-9-17

Body Building

Bench Press 4×6

Bicep DB Curls 3×8

Bent Over Row w/Barbell Suspended (Palms forward) 3×8

3-8-17

4RDS

400m Run

50 Air Squats

3-7-17

4min AMRAP

30 DU

15 PS – 75/55

Rest 4min

4min AMRAP

30 DU

12 PS – 95/65

Rest 4min

4min AMRAP

30 DU

9 PS – 115/80

3-6-17

60 Cal Row 50 WB 40 C2B Pull-ups 30 PC – 135/95 20 HSPU

17.2

12min AMRAP

2RDS 50-ft. Weighted WL – 50/35 (35/20) 16 T2B (Hanging Knee Tucks) 8 DB Power Cleans

-Then-

2 RDS 50-ft. Weighted WL 16 Bar MU (Chin to Bar Pull-ups) 8 DB Power Cleans

3-1-17

Teams of 2

14min

Alt

1min Row for Cals (:50)

1min Push-ups (:50)

 

2-28-17

7min to find 2rep OHS

-Then-

7min EMOM of 3rep @ 73% of above heavy

-Then-

Annie

50-40-30-20-10

DU

Sit-ups

2-27-17

3 Rounds:

400 M Run

21 Hang Power Cleans 95/65

18 Front Rack Step-Back Lunges (95/65)

15 PJ – 95/65

17.1

10 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

20 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

2-23-17

12 Min EMOM

EVEN: 15 KBS – 70/55

ODD: 12 GHDs/20 Abmat Sit-ups

2-22-17

3 RDS

400m Run

25 WB

7 MU

2-21-17

For Time:

2000m Row

100 DU

50 Burpees

2-20-17

Tabata Barbell

DL – 185/ 125

HPC – 135/95

FS – 85/65

PP – 65/45

2-17-17

“Tommy”
21 Thrusters – 115/85
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

2-16-17

5 RDS
1:00 10m Shuttle Run
1:00 PC – 135/95
1:00 BF Burpees
1:00 Rest

2-15-17

8min Power Snatch EMOM

3,2,1,Rest,3,2,1,Rest

Then straight into 5min to find 1RM Power Snatch

-Then-

Max Cals on Assault Bike

2-14-17

Helen

3 RDS

400m run

21 KBS 55/35

12 Pull-ups

– Then –

10min Alt EMOM

Even: 5 Strict Ring Dips/Push-ups

Odd: 10 OHWL 45/35

2-13-17

18min AMRAP

30 Push Jerks – 95/65

30 Box Jumps – 24/20

30 Toes to Bar

30 Calorie Row

2-10-17

30 BS – 185/125

50 DU

20 BS – 225/155

75 DU

10 BS – 245/165

100 DU

 

2-9-17

21-15-9

T2B

WB – 20/14

Thrusters – 75/55

2-8-17

10min AMRAP

11 DB PP – 50/35

DB Box Step-up – 20/16

20 WL w/ DB – 50/35

2-7-17

5k Run or Row

2-6-17

5 RDS

10 PC – 135/95

10 BF Burpees

2-3-17

Fran

21-15-9

Thrusters – 95/65

Pull-ups

2-1-17

3min AMRAP

21 DL – 155/105

21 BJ – 24/20

21 KB – 55/35

-Rest 3 min-

3min AMRAP

18 DL – 185/135

18 BJ – 24/20

18 Abmat Sit-ups

-Rest 3 min-

3min AMRAP

15 DL – 225/155

15 BJ – 24/20

30 DU

2-1-17

5 RDS

30 Unbroken WB – 20/10
(Scaled 20, 15 – Coach’s Choice)
*Penalty = 10 Burpees
Rest as Needed

-Then-

27-21-15-19
Cal Row
Push-ups

1-31-17

“Bottoms Up”

10min Ascending Ladder

3 C+J – 135/95
3 BF Burpees

6 C+J
6 BF Burpees

9 C+J
9 BF Burpees

Etc…

1-30-17

3 RDS

400m Run

20 Alt KB/DB SN – 70/55

1-27-16

For Time:

100 DU/200 SU

40 KB – 55/35

800m Run

40 S2O – 115/85

100 DU/200 SU

1-26-17

20RM Back Squat

1-25-17

“Icy Hot”

2 RDS

21 OHS – 75/55

21 C2B Pull-ups (or Pull-ups)

21 Power Snatch – 75/55

21 BF Burpees

1-24-17

“Diane”

21-15-9

DL – 225/150

HSPU

 

Cash Out: 50 GHDs

or 100 Abmat Sit-ups

1-23-17

3 RDS

30 HPC – 95/65

30 WB

30 Cal Row

1-20-17

14.3

8 Min AMRAP

10 DL – 135/95
15 BJ – 24/20
15 DL – 185/135
15 BJ
20 DL – 225/155
15 BJ
25 DL – 275/185
15 BJ
30 DL – 315/205
15 BJ
35 DL – 365/225
15 BJ

1-19-17

12 Min EMOM

Even – 40 DU

Odd – Max Strict Press :30

 

“Durante Core”

4 RDS

10 Hollow Rocks

10 V-Ups

10 Tuck ups

:10 Hollow Hold

 

Optional Metcon:

“Boat Race”

3 RDS

500m Row

400m Run

Rest 3 Min

1-18-17

7 RDS

7 FS – 165/115

7 Pull-ups or C2B

1-17-17

5 RDS

800m Run

25 OHS – 75/55

25 SDHP – 75/55

1-16-17

9 Min AMRAP

C+J – 135/95

T2B

Ascending Ladder

3,6,9,12,15…

 

1-13-17

7 Min AMRAP
30 DU
15 PS – 75/55

Then:

3 Sets Not For Time:
16 Alt Weighted Step-Ups
12 Single Legged DL
15 GHD/25 Abmat Sit-ups

1-12-17

Hero WOD Tiff:

25 Min

Run 1.5 Miles

Then AMRAP

11 C2B

7 Hang Squat Cleans – 155/105

7 PP – 155/105

1-11-17

Bench Press
3-3-3-2-2-2-1-1-1

1-10-17

21-15-9

DL – 185/120

BJ – 24/20

-Rest 5 mins-

42-30-18

DU

WB

1-9-17

For Time:

800m Run

15 C+J – 115/80

600m Run

12 C+J – 135/95

400m Run

9 C+J – 155/105

200m Run

6 C+J – 185/135

1-16-17

20min AMRAP
 
Cindy
5 Pull-ups
10 Push-Ups
15 Air Squats
 
-OR-
 
Mary
5 HSPU
10 Pistols (Alt Legs)
15 Pull-ups

1-5-17

“Good Vibrations”
 
5 RDS
1:00 – Row for Cals
1:00 – PC 135/95
1:00 – Bar Facing Burpees
1:00 – Rest

1-4-17

“CrossFit Total”

15min to find 1RM:

1RM BS

1RM Press

1RM DL

1-3-17

For time:
400m Run
40 WB
400m Run
30 WB
400m Run
20 WB
400m Run
10 WB

1-2-17

3 RFT

10 OHS – 135/95

10 PP – 135/95

10 BF Burpees

12-30-16

12min AMRAP

15 BJ – 20/14

12 DL – 155/105

9 C2B

12-29-16

“Annie”

50-40-30-20-10

DU

Sit-ups

12-28-16

9:00 AMRAP

PS – 75/55

WB – 20/14

3, 6, 9, 12, 15, 18…

Ascending Ladder

12-27-16

“Griff”

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

12-22-16

“Bambi Bday”
 
2 RDS
100m Tire Flip – AHAP
10 Sled Push – AHAP
20 Burpees

12-20-16

Back Squat Wave

75% x 5

80% x 1

75% x 5

83% x 1

75% x 5

85% x 1

*Rest 2-3 min between each effort

12-19-16

“The Chief”

5 RDS

3min AMRAP

3 PC – 115/85

6 Push-ups

9 Air Squats

*Rest 1 min between each round

12-16-16

12-16-16
 
Teams of 2
20 PS – 95/65
15 PS – 115/85
10 PS – 135/95
Into
20 CJ – 115/85
15 CJ – 135/95
10 CJ – 155/105

12-15-16

For Time:

1000m Row

800m Run

1000m Row

 

*Skill and core work to follow

12-14-16

“Dirty 30”

30 BJ – 24/20

30 Pull-ups

30 KBS – 53/35

30 FS – 95/65

30 T2B

30 PP – 95/65

30 DL – 95/65

30 WB – 20/14

30 Bar-facing Burpees

30 DU

12-13-16

10-8-6-4-2-1
 
DL – Start at 65% of 1RPM, must add weight each set
*Must be touch and go
 
30 DU after each set of DL
 
*2 min rest between each set

12-12-16

 
WOD
3 RDS
10 Clusters – 115/85
400m Run

12-8-16

WOD

7 Min AMRAP

3 PC

3 FS

3 PJ

Rx – 135/95

12-7-16

WOD

“Snow Storm”

4 RDS

21 WB – 20/14

18 H Snatch – 75/55

15 Burpees

12 C2B Pull-ups

12-6-16

Strength

3 RDS

L-sit Hold, accumulate :15 sec

10 Supermans

10 Hollow Rocks

10 Supermans

 

WOD

3 RDS

600m Run

10 KB/DB DL

50 KB/DB WL

10 KB/DB DL

Rx – 70/55

*Use same weight for DL & WL

12-5-16

Strength

10 Min EMOM

0-4 – 2 Pausing OHS

5-9 – Work to Heavy Single

 

WOD

4 RDS

500m Row

15 OHS – 135/95

 

12-2-16

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

Bench Press (Body Weight)

KBS – 70/55

12-1-16

“The Sixer”

6 RDS

6 DL – 135/95

6 BJ – 24/20

6 Pull-ups

6 GHD/Abmat Sit-ups

6 Squats – 135/95

6 PJ – 135/95

6 OHWL (6 each leg) – 45/35

WOD for 12/1 at CrossFit Tampa Bay in Largo, FL

11-30-16

4 RDS

800m Run

*Rest 3:00 Between Each

11-29-16

“Shake n’ Bake”

4 RDS

1:00 KBS – 55/35

1:00 T2B

1:00 Thrusters – 95/65

1:00 Rest

11-28-16

“Silver Back”

5 Min AMRAP 21 BS – 135/95 15 BS – 185/125 9 BS – 225/155 *Max Reps @ 275/185 (Rest 5 min)

5 Min AMRAP 21 PP – 95/65 15 PP – 135/95 9 PP – 155/105 *Max Reps @ 185 (Rest 5 min)

5 Min AMRAP 21 HPC – 95/65 15 HPC – 135/95 9 HPC – 155/105 Max Reps @ 185/125

 

11-23-16

STRENGTH

6 x 1 PC – Work to Heavy

 

WOD

15 min AMRAP

30 DU

15 PC – 115/85

30 DU

15 TTB

11-22-16

WOD

“Barbara”

20 Pull-ups

30 Push-ups

40 Abmat Sit-ups

50 Squats

*Rest 3 min in between rounds

11-21-16

WOD

21-15-9

DL – 275/185

Bar-facing Burpees

11-18-16

Strength

3RDS 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10 sec Hollow Hold

– Rest 1 min –

WOD

3RDS 1:00 BS – 95/65 1:00 Push-ups 1:00 Front Rack Step-ups – 95/65 1:00 PC

– Rest 1 min –

11-17-16

WOD

Hero Wod: Rankel

20 min AMRAP

6 DL – 225/155

7 Burpee Pull-ups

10 KBS – 55/35

200m Run

11-16-16

Strength

Strict Press 3 x 5 – 65%-75%

 

WOD

BB Complex

2 PP + 1 PJ + 1 Split Jerk – 10 mins to work up to heavy

– Then –

1000m Row MAX EFFORT

11-15-16

General Warm-up

WOD

9 min AMRAP

15 KB/DB Snatch – 70/55

400m Run

– Then into –

10 mins to find 1RM FS

11-14-16

General Warm-up

WOD

“Lead Foot”

4 Min AMRAP

21 Cal Row

21 Burpees

21 C2B Pull-ups

4 Min Rest

 

4 Min AMRAP

15 Cal Row

15 Burpees

15 T2B

4 Min Rest

 

4 Min AMRAP

9 Cal Row

9 Burpees

9 Pull-ups

 

Post Metcon

2 Sets

15 GHD’s (25 abmat sit-ups)

20 Good Mornings (Empty BB)

30 Hip Extensions

 

 

11-11-16

General Warm-up

Strength

Snatch Primer

Snatch Pull + PS + OHS + Sn Bal

EMOM x 5

Empty BB/Light Load

WOD

Snatch

1 x 3 – 50%

Rest 90 seconds between each set.

1 x 3 – 60%

Rest 90 seconds between each set.

1 x 3 – 70%

Rest 90 seconds between each set.

3 x 4 – 75%

Rest 90 seconds between each set.

2 min Max Effort

Bar-facing Burpees

11-9-16

11-9-16
 
General Warm-up
 
WOD
15min AMRAP
60 DU
30 WB
15 DL

11-10-16

General Warm-up

Strength

MU Progression or Rings

WOD

“Nasty Girls”

3RDS

50 Air Squats

7 Ring MU

10 Hang PC – 135/95

11-8-16

General Warm-up

STRENGTH

2 x 10

Hollow, into V-up
-rotate to right for Superman
Hollow, into V-up
-rotate to left for Superman

2 x 10

Strict TTB

WOD

6 X 200m Sprints

Rest 2:00 mins

*Cash Out* (Time Permitting)

50 GHD for time

– OR –

75 Ab mat sit-ups for time

11-7-16

General Warm-up

 

WOD

20 min AMRAP

5 BS – 225/155

 

2 RDS of “Cindy”

5 – Pull-ups

10 – Push-ups

15 – Air Squats

 

11-4-16

General Warm-up

 

WOD

15 Min AMRAP

25 Pull-ups

50 Cal Row

100 OHS – 45/35

50 BJ – 24/20

25 Pull-ups

11-3-16

General Warm-up

 

STRENGTH

10 Sled Pushes per Athlete

Guys & Girls

 

WOD

“Body Building Day”

Bench Press – 5 x 3

Bicep Curls (DB or BB) / Tricep Extensions (Machine or Skull Crushers)

Shoulder Recovery – Rotator Cuff Exercises

-OR-

*Work on Weaknesses*

11-2-16

General Warm-Up

 

STRENGTH

7 x 1

Hang Snatch – work to a heavy single

 

WOD

“7 UP”

10 RDS

7 SDHP

7 FS

7 PJ

*Cap 20 minutes

 

 

 

11-1-16

General Warm-up

WOD

800m Run

50 WB

50 KBS

800m Run

50 KBS

50 Burpees

10-31-16

General Warm-up

 

STRENGTH

6 Minute Clean & Jerk

1 min – 1 CL + 1 C+J – 60%

2 min – 1 CL + 1 C+J – 65%

3 min – 1 CL + 1 C+J – 70%

4 min – 1 C+J

5 min – 1 C+J

6 min – 1 C+J

 

WOD

10 Minute AMRAP

25 DU (50 singles)

10 PC 95/65

25 DU (50 singles)

10 Thrusters 95/65

10-28-16

General warm up

Skill-

Free HS hold Practice

HS Walk Practice

L-sit

WOD

3RDS

500M ROW

12 BURPEES

21 BJ

 

10-27-16

General Warm up

Bb warm up

WOD

Come and see 😉

10-26-16

General Warm up

BB warm up

WOD

“BB TEST”

Core

Hollow rocks

V ups

Hollow holds

V ups

10-25-16

General Warm up

BB warm up

WOD

“Heavy Day”

10-21-16

General Warm up

WOD

“Whitten”

5 rds

22 kbs 70/53

22 BJ 24/20

run 400m

22 burpees

22 WB 20/14

10-19-16

General Warm up

BB warm up

WOD

10 min EMOM

alternating

8 DL 245/ 165

8 Strict HSPU or BB/ Db press

rest 5 mins

4 rds

:30 MAX ring dips

rest :30

:30 strict ring rows

rest :30

10-19-16

General Warm up

skill transfer

9 min

2 BN PP+ 2 OHS+ 2 Sn Bal

WOD

4 rds

500m row

15 OHS

10-18-16

General Warm up

BB warm up

“Heartbreak kid”

3 rds

10 FS

20 C2B Pull ups

50 DU

10-17-16

Specific Warm up

WOD

“No Cherry Picking”

 

10-15-16

FUN DAY

10-14-16

General Warm up

WOD

5 Rds

500 m row

15 DB BP AHAP

or

25 Push up

10-13-16

General Warm up

BB warm up

WOD

18 min AMRAP

10 DL 185/115

20 BJ 24/20

30 T2B

40 WB 20/14

 

10-12-16

General Warm up

Core Work

4 rds

10 hollow rocks

10 v-ups

10 hollow rocks

10 v ups

“Helen”

3 RDs

400 m run

21 kbs

12 pull ups

10-11-16

General Warm up

BB warm up

Skill- C& J

WOD

15 mins

8 min EMOM

then 7 mins to find

1 RM C&J

10-10-16

General Warm up

BB warm up

Skill- Snatch

WOD

10 min AMRAP

30 DU

15 PS

10-7-16

General Warm up

Barbell warm up

WOD

“Running Fran”

21 Thrusters

21 Pull ups

400m run

15 thrusters

15 pull ups

400m run

9 thrusters

9 pull ups

400 m run

10-6-16

General warm up

Skill- Gymnastics

HS, HSPU

WOD

“J.T”

21-15-9

HSPU

Ring Dips

Push ups

10-5-16

General Warm up

WOD

“Full Circle”

1,500 Meter Row

150 Double-Unders 50 weighted sit ups 150 Double-Unders 1,500 Meter Run

10-4-16

General Warm up

BB warm up

WOD

“Powder Keg”

5 min

600 m run

1 rd Cindy

AMRAP

C&J 115/ 80

rest 5 ,min

5 min

400m run

2 rds Cindy

AMRAP

C&J 135/95

rest 5 min

5 min

200 m run

3 rds Cindy

AMRAP

C & J 155/ 105

 

10-3-16

Please arrive on time!  Class will begin at the top of the hour!

General Warm up

BB warm up

WOD

“The Crossfit Total”

1 rm BS

1rm Press

1rm DL

10-1-16

Saturday Fun day!

9-30-16

General warm up

BB warm up

WOD

“The Ben Rodgers”

800 m run

50 Hang Power Cleans 95/65

600 m run

30 Hang PC 135/95

400m run

10 Hang PC 155/125

9-29-16

General Warm up

BB warm up

Skill- Gymnastics kipping Practice

WOD

Tabata

Row

Ring Dips or push ups

burpees

PP

9-28-16

General Warm up

BB warm up

WOD

Front Squats

6-4-2-1-2-4-6

9-27-16

General Warm up

Gymnastics

HSPU, HS Walk, Free Standing HS Hold practice

WOD

3 RFT

50 Squats

15 HSPU

400m run

9-26-16

General Warm up

BB warm up

WOD

“Frank the Tank”

  1. 5:00

50 WB “buy in”

then AMRAP

12 DL

12 BF burpees

rest 5:00

2. 5:00

35 WB “buy in”

then AMRAP

9 DL

9 BF burpees

rest 5:00

3. 5:00

20 WB “buy in”

then AMRAP

6 DL

6 BF burpees

 

9-23-16

General Warmup

WOD

3 sets

100m run fast pace

100m run easy pace

100m run fast pace

200m run easy pace

100m run fast pace

300m run easy

100m fast

400m easy

200m walk

9-22-16

General Warm up

Barbell Warm up

Skill

Bergener Warm up

WOD

Everest

21 PS, 21 Pull ups

15 OHS, 15 C2B

9 Squat Snatches, 9 Bar MU

9-21-16

General Warm up

Gymnastics

Accumulate 1:00 min L-Sit hold

WOD

Kettle bell 4 Kids

9 min AMRAP

9 KBS 55/35

9 burpees

9 KBS 55/35

9 BJ 24/20

9-20-16

General Warm up

Barbell warmup

1 min Max Cals- Aerodyne bike

WOD

Power Clean Wave

1 min- 3 PC @73%

2 min- 2 PC @ 76%

3 min-1 PC @79%

4 min- 3 PC @75%

5 min- 2 PC @78%

6 min- 1 PC@81%

7min- 3 PC @77%

8 min- 2 PC @80%

9 min- 1 PC @ 83%

9-19-16

General Warm up

Barbell Warm up

WOD

4 Rds

500m Row

12 FS 135/95

9 PJ 135/ 95

Cool Down Mobilization

9-16-16

General Warm up

Work on Weaknesses

WOD

Deadlifts

5-4-3-2-1

rest 2 mins between sets

9-15-16

General Warm up

Barbell Warm up

OHS 3×3

WOD

8 min AMRAP

Ascending ladder; 3,6,9,12,15 etc….

OHS 95/65

TTB

9-14-16

General Warm up

Barbell warm up

WOD

“Chase the Rabbit”

5 min AMRAP

600 m run “buy in”

then AMRAP;  9 Hang squat cleans, 25 DU 95/65

rest 5mins

5 min AMRAP

400 m run “buy in”

then AMRAP; 6 hang squat cleans, 25 DU 115/ 85

rest 5 min

5 min AMRAP

200 m run “buy in”

then AMRAP; 3 Hang squat cleans, 25 DU 135/95

9-13-16

General Warm up

WOD

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

Bench Press @BW

10 pull ups in between sets

3 sets not for time

15 GHD 25/ Abmat situp

20 single leg DL(10 ea side)

25 m sled drag

20 m HS walk or :45 sec HS hold

9-12-16

General Warn up

WOD warm up

WOD

“9/11 Tribute”

2001m row

11 reps of ea

1) BJ 30/24

2)Thrusters 115/85

3)Burpee Pull up

4)PC 175/ 120

5)HSPU

6)KB swings 70/55

7)TTB

8)DL 175/120

9)PJ 115/85

2001m row

9-10-16

Come and see!

9-9-16

General Warm up

Oly bb warm up

skill- Clean and jerk

10 min EMOM

1 PJ+ 1 Split jek

 

WOD

“Grace”

30 C&J

135/95

 

9-8-16

General warm

barbell warm up

Skill-

Turkish Get-up; 3 sets

WOD

3rds

200m  run

21 BJ 24/20

15 KBS 55/35

9 DL 225/155

9-7-16

General Warm up

Strict Press- 3×5

WOD

50 DU

50 WB

50 pull ups

50 OHWL

50 PC

9-3-16

Saturday Fun WOD!

9-2-16

General warm up

Gymnastics skill-  Beat swing practice

WOD

“Angie”

For time

100 Pull up

100 push ups

100 abmat sit ups

100 squats

9-1-16

General Warm up

Gymnastics

Parallette shoot throughs

Strength

EMOMx 6

FS @ 80% of 1rm

WOD

21-15-9

Row cals

Thrusters

Rx 95/65

8-31-2016

General Warm up

Bergener Warm up

Skill Transfer- Snatch

Snatch Grip Behind neck PP- 3×3

WOD

12 min

Every 90 sec

2 Squat Snatches; climbing

rest 1 min

Max effort 500m row

8-30-16

General Warm up

Gymnastic Skill

3x 60 sec HS hold

3x shoulder touches

or HS walk Practice

WOD

3 RFT

800m run

30 KBS 70/55

15 T2B

8-29-16

General warm- up

Barbell warm-up

Skill Transfer- Squat Clean

“Mexican Jumping Bean”

10 Squat Cleans , 100 DU

8 Squat Cleans, 80 DU

6 Squat Cleans, 60 DU

4 Squat Cleans, 40 DU

2 Squat Cleans, 20 DU

Rx-135/95

Scale-95/65, SU

65/55, SU

8/22/16

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

REST DAY

REST DAY

08/27/16

SATURDAY WODs

Largo 9am WOD

South Tampa 9 am WOD / 10am Open Gym

08/26/16

FITNESS A1. DB press; 8-10 x 3; rest 30 sec A2. Barbell upright row; 8-10 x 3; rest 90 sec+ 5 rounds for time: 5 DB front squat 5 DB HPC 5 DB S2OH 100m run

BEING A. Push press; 5,5,5; rest 2 min B. Pendlay row @21X2; 8-10 x 3; rest 90 sec+ 5 rounds for time: 5 DL 5 HPC 5 S2OH 100m run

08/25/16

FITNESS A. Russian step up; 10-12/leg x 3; rest 2 min (rest 30 sec b/t legs) B. Snatch grip RDL @4211; 3-5 x 4; rest 2-3 min

+ for time: 30 KB lunge@35/55 15 strict pull ups 30 KB lunge 15 strict pull ups Run 1 mile

BEING A. Russian step up; 10-12/leg x 3; rest 2 min (rest 30 sec b/t legs) B. Snatch grip RDL @4211; 3-5 x 4; rest 2-3 min + for time: 30 BB lunge@ 95/65 30 strict chin ups 30 BB lunge@95/65 30 kipping chin ups Run 1 mile

 

08/24/16

FITNESS A. Pendlay row @21X2; 6-8 x 3; rest 90 sec + 10 min amrap @80%: Run 200m 5 press (70%) 30 sec FLR

rest 3 min

10 min amrap @80%: 10 wall balls 10 sit ups 200m run

BEING A. Segmented snatch DL + Snatch pull; 2.1 x 4; rest as needed (build from 80% of snatch RM) + 10 min amrap @80%: Run 200m 5 press (70%) 3 wall walks

rest 3 min

10 min amrap @80%: 10 wall bals 10 wtd. sit ups 200m run

08.23.16 WOD

FITNESS A. Push ups 10,10,10; rest 90 sec (weighted if able to do 10 perfect push up) + for time @HARD effort: 15-12-9 KBS burpee

rest 5 min

for time: Sprint 400m 25 NPUB

BEING A. Ring dips 3sets of 5-10; rest 90 sec + for time: 15-12-9 PC burpee

rest 5 min

for time: Sprint 400m 25 HPS @65/45

08/23/16

FITNESS A. Push ups 10,10,10; rest 90 sec (weighted if able to do 10 perfect push up) + for time @HARD effort: 15-12-9 KBS burpee

rest 5 min

for time: Sprint 400m 25 NPUB

BEING A. Ring dips 3sets of 5-10; rest 90 sec + for time: 15-12-9 PC burpee

rest 5 min

for time: Sprint 400m 25 HPS @65/45

08.22.16 WOD

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

08/22/16

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

 

 

08.21.16 Rest Day

Rest Day

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