week 2 of 2
Mon 02/22/21
5 x 5 Push Press
AMRAP in 8 minutes of:
15 WallBalls 20#/14#
40 Double Unders
Tues 02/23/21
5 x 2 Hang Power Clean
AMRAP in 8 minutes of:
5R/5L KB Plank Drag-Through + Push Up 53#/35#
15 KB Swings (Russian)
6:30pm Women’s Workout Class with Coach Paula
Wed 02/24/21
“Nancy”
5 rounds for time of:
400m run
15 Overhead Squats 95#/65#
Thurs 02/25/21
5 x 2 Bench Press
AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
10 (5R/5L shoulder) Medball Box Step-Ups 24″/20″
10 (5R/5L) Medball Side-Slams
6:30pm Olympic Lifting
Fri 02/26/21
“The Owl”
for time:
40 Burpees
20 Deadlifts @ 150% bodyweight
1 mile run
7:30pm: That’s A Wrap!
Sat 02/27/21 / Sun 02/28/21
Week 1 of 2: Strength & Conditioning pt. 4
Mon 02/15/21
5 x 5 Back Squat
AMRAP in 10 minutes of:
10R/10L, alt. Floor Wipers 95#/65#
15 KB Swings (Russian) 53#/35#
30 Double Unders
Tues 02/16/21
5 x 5 Strict Press
-superset with-
5 x 7 Bent Row
AMRAP in 8 minutes of:
12 2KB Deadlifts 53#/35#
15 Push Ups (on KB handles)
15 Box Jumps/Step Ups 24″/20″
6:30pm Women’s Workout Class with Coach Paula
Wed 02/17/21
“Double Dragon”
for time:
(ascending/descending ladders)
10-9-8…2-1 reps Power Clean 135#/95#
1-2-3…9-10 reps Pull Ups
(round one=10 PC/1 PU; round two=9 PC/2 PU, etc.)
Thurs 02/18/21
5 x 5R/L KB Floor Press + Roll
-superset with-
5 x 7 2KB Decline Floor Press
AMRAP in 10 minutes of:
15 Wallballs 20#/14#
4 Medball Toe-Tap 8’s
30 Double Unders
6:30pm Olympic Lifting
Fri 02/19/21
2 rounds for time of:
20 Burpees
10 Deadlifts @ 125% – 150% bodyweight
800m run
Sat 02/20/21 / Sun 02/21/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 6 of 6: strength & conditioning pt. 3
Mon 02/08/21
5 x 2 Strict Press
-superset with-
5 x 8R/8L KB Bench Row
AMRAP in 8 minutes of:
8 2KB Swing-Clean 35#/26#
8 KB Thrusters
20 Sit Ups
Tues 02/09/21
AMRAP in 6 minutes of:
200m run (250m row)
8 Front Squats 95#/65#
8 Burpees
<2 minute recovery>
AMRAP in 5 minutes of:
200m run (250m row)
8 Power Cleans 95#/65#
8 Push Ups (on KB handles)
<2 minute recovery>
AMRAP in 4 minutes of:
8R/8L Floor Wipers 95#/65#
8 Pull Ups
(score total reps for entire workout)
6:30pm Women’s Workout Class with Coach Paula
Wed 02/10/21
5 x 2 Back Squat
AMRAP in 10 minutes of:
12 Hanging Crunches
15 KB Swings (Russian) 53#/35#
30 Double Unders
Thurs 02/11/21
5 x 5 2KB Arnold Press
-superset with-
5 x 7 2KB Decline Floor Press
AMRAP in 8 minutes of:
15 Wallballs 20#/14#
4 Medball OH Walking Lunges
8 Medball-over Burpees
4 Medball OH Walking Lunges
6:30pm Olympic Lifting
Fri 02/12/21
4 rounds for time of:
12 Burpees
5 Deadlifts @ 125%-150% bodyweight
400m run
Sat 02/13/21 / Sun 02/14/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 5 of 6: strength & conditioning pt. 3
Mon 02/01/21
5 x 5 KB Floor Press + Roll
-superset with-
5 x 5 KB Decline Press
AMRAP in 10 minutes of:
12 (6R hand/6L hand) KB Box Step Ups 35#/26#
12 KB Sumo Deadlift High Pull 53#/35#
20 Sit Ups
Tues 02/02/21
5 x 2 Power Clean
“Helen”
3 rounds for time of:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups
6:30pm Women’s Workout Class with Coach Paula
Wed 02/03/21
5 x 5 Back Squat
AMRAP in 8 minutes of:
8 Medball Candlesticks 20#/14#
10 (alt. legs) Medball OH Lunges
12 (6R/6L alt.) Medal Side-Slams
Thurs 02/04/21
“Hypoxia”
for total time (20 minute time cap):
3 rounds of:
10 Toes-to-Bar
15 Push Ups
20 Push Press 65#/45#
then immediately into:
3 rounds of:
10 Burpees
15 Box Jumps 24″/20″
20 Wallballs 20#/14#
6:30pm Olympic Lifting
Fri 02/05/21
5 x 2 Deadlift
AMRAP in 8 minutes of:
4 Medball Toe-Tap 8’s
10R/10L alt. Medball Russian Twist
30 Double Unders
Sat 02/06/21 / Sun 02/07/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 4 of 6: strength & conditioning pt. 3
Mon 01/25/21
5 x 5 Strict Press
-superset with-
5 x 6 Bent Row
AMRAP in 8 minutes of:
5R/5L, alt. KB Plank Drag-Through + Push Up 53#/35#
15 Toes-to-Post
Tues 01/26/21
5 x 2 Back Squat
AMRAP in 8 minutes of:
10 Medball Thrusters 20#/14#
10 R shldr./10 L shldr. Medball Lunge
10 Medball Situps w/ OH Press
6:30pm Women’s Workout Class with Coach Paula
Wed 01/27/21
AMRAP in 20 minutes of:
30 Double Unders
3R/3L Turkish Get-Ups 53#/35#
turf-length 2KB front-racked Carry
12 Box Jumps 24″/20″
15 KB Swings (Russian)
turf-length 2KB front-racked Carry
Thurs 01/28/21
5 x 2 Hang Power Snatch
AMRAP in 10 minutes of:
4 Medball Toe-Tap 8’s
10R/10L, alt. Floor Wipers 95#/65#
15 Squats
6:30pm Olympic Lifting
Fri 01/29/21
5 x 5 Deadlift
AMRAP in 8 minutes of:
8 Toes-to-Bar
15 Wallballs 20#/14#
30 Double Unders
Sat 01/30/21 / Sun 01/31/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 3 of 6: strength & conditioning pt. 3
Mon 01/18/21
5 x 2 Power Clean
“Little Evil”
AMRAP in 8 minutes of:
6 2KB front-rack Box Step Ups 35#/26#
10 2KB Push Press
12 Burpees
Tues 01/19/21
“Workload”
AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
5 Back Squats 185#/125# (from rack)
6:30pm Women’s Workout Class with Coach Paula
Wed 01/20/21
5 x 2 Strict Press
-superset with-
5 x 6 Decline KB Floor Press
AMRAP in 10 minutes of:
8 Toes-to-Bar
10 Chest-to-Medball Burpees
12 (6R/6L alt.) Medball Side-Slams
20 Sit Ups
Thurs 01/21/21
two rounds of the following sequence for max total reps:
AMRAP in 3 minutes of:
10 Plate Ground-to-OH 45#/25#
20 (10R/10L, alt. ) in-place Plate OH Lunges
<1 minute rest>
AMRAP in 3 minutes of:
8 Box Jump-Overs 24″/20″
15 Push Press 45#/35#
<1 minute rest>
AMRAP in 3 minutes of:
15 Wallballs 20#/14#
30 Double Unders
<1 minute rest>
6:30pm Olympic Lifting
Fri 01/22/21
5 x 2 Deadlift
AMRAP in 8 minutes of:
10 Hanging Crunches
10 Push Ups (on KB handles)
15 KB Swings (American) 53#/35#
Sat 01/23/21 / Sun 01/24/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
wek 2 of 6: strength & conditioning pt. 3
Mon 01/11/21
5 x 5 Back Squat
AMRAP in 10 minutes of:
4 Medball Toe Tap 8’s
15 Wallballs 20#/14#
10R/10L, alt. Floor Wipers 95#/65#
Tues 01/12/21
5 x 2 Hang Power Snatch
AMRAP in 10 minutes of:
5R/5L, alt. KB Plank Drag-Through 53#/35#
3R/3L KB Floor Press + Roll
15 KB Swings (American)
30 Double Unders
6:30pm Women’s Workout Class with Coach Paula
Wed 01/13/21
5 x 5 Deadlift
AMRAP in 8 minutes of:
6 Medball Box Step Ups (MB on R shldr)
6 Medball Box Step Ups (MB on L shldr)
12 (6R/6L alt.) Medball Side-Slams
12 Toes-to Post
Thurs 01/14/21
5 x 2 Strict Press
-superset with-
5 x 8R/L KB Bench Row
AMRAP in 8 minutes of:
8 2KB Swing-Clean to Press 35#/26#
8 KB Thrusters
20 Sit Ups
6:30pm Olympic Lifting
Fri 01/15/21
AMRAP in 20 minutes of:
parking lot lap 2KB Farmer Carry 53#/35#
200m run/250m row
parking lot length single-arm L KB front-rack Carry
parking lot length single-arm R KB front-rack Carry
10 KB Sumo Deadlift High Pull
10 KB Swings (Russian)
200m run/250m row
Sat 01/16/21 / Sun 01/17/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 1 of 6: strength & conditoning pt. 3
Mon 01/04/21
5 x 5 Strict Press
-superset with-
5 x 8 R,L KB Bench Row
AMRAP in 8 minutes of:
4 Medball Toe-Tap 8’s
10 Plate Ground-to-OH 45#/25#
12 Toes-to-Post
Tues 01/05/21
5 x 2 Power Clean
AMRAP in 8 minutes of:
8 Burpee Box Jump-Overs 24″/20″
8 Pull Ups
15 KB Swings (American) 53#/35#
6:30pm Women’s Workout Class with Coach Paula
Wed 01/06/21
AMRAP in 20 minutes of:
10 KB Deadlifts 53#/35#
10 Push Ups (on KB handles)
turf-length 2KB OH Carry
10 Box Jumps 24″/20″
10 (5R/5L alt.) KB Plank Drag-Through
turf-length 2KB OH Carry
Thurs 01/07/21
5 x 2 Overhead Squat
AMRAP in 10 minutes of:
10 Hanging Crunches
15 Wallballs 20#/14#
30 Double Unders
6:30pm Olympic Lifting
Fri 01/08/21
5 x 2 Deadlift
4 rounds of:
1 minute max rep Burpees
(1 minute rest)
1 minute max rep Medball Situps w/ OH Press 20#/14#
(1 minute rest)
total reps for score
Sat 01/09/21 / Sun 01/10/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 6 of 6: strength & conditioning pt.2
Mon 12/28/20
5 x 2 Back Squat
AMRAP in 10 minutes of:
15 Wallballs 20#/14#
12 Hanging Crunches
10 Push Ups (on KB handles)
Tues 12/29/20
5 x 2 Strict Press
-superset with-
5 x 5 Bent Row
AMRAP in 8 minutes of:
10 KB Sumo Deadlift High Pull 53#/35#
15 KB Swings (American)
40 Double Unders
6:30pm Women’s Workout Class with Coach Paula
Wed 12/30/20
5 x 5 Deadlift
AMRAP in 8 minutes of:
8 Medball OH Box Step Ups 20#/14#
10 Medball Candlesticks
12 (6R/6L) Medball Side-Slams
Thurs 12/31/20
**Please Note our shortened schedule for Thursday Dec. 31st:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**
“2020”
2 rounds for time of:
20 Toes to Bar
20 Push Press 95#/65#
20 Burpee Box Jump-Overs 24″/20″
20 Front Squat 95#/65#
Fri 01/01/21
Happy New Year!
**Please note our shortened schedule for New Year’s Day:
9:00am CrossFit Class
10:00am – 12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym closed**
“Hidalgo”
For total time:
2 mile run
rest 2 minutes
20 Squat Cleans, 135#/95#
20 Box Jumps, 24″/20″
20 Plate Overhead Walking Lunges, 45#/25#
20 Box Jumps, 24″/20″
20 Squat Cleans, 135#/95#
rest 2 minutes
2 mile run
(Scaled versions will be available!)
Sat 01/02/21 / Sun 01/03/21
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting
week 5 of 6: strength & conditioning pt. 2
Mon 12/21/20
5 x 5 Front Squat
3 times through the following sequence:
AMRAP in 2 minutes of:
8 Burpees
10R/10L Medball Toe Taps (R+L=1)
<1 minute rest>
AMRAP in 2 minutes of:
15 Wallballs 20#/14#
30 Double Unders
<1 minute rest>
total all reps for score
Tues 12/22/20
AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
200m run (250m row)
parking lot length single-arm (R) KB front rack Carry
parking lot length single-arm (L) KB front rack Carry
6:30pm Women’s Workout Class with Coach Paula
Wed 12/23/20
5 x 5 Push Press
-superset with-
5 x 5 Bent Row
AMRAP in 10 minutes of:
10R/10L alt. Floor Wipers 95#/65#
5R/5L alt. KB Plank Drag-Through + Push Up
15 KB Swings (Russian) 53#/35#
Thurs 12/24/20
**Please Note our shortened schedule for Thursday Dec. 24th:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**
5 x 2 Deadlift
AMRAP in 8 minutes of:
8 Toes-to-Bar
15 Box Step-Ups 24″/20″
30 Double Unders
Fri 12/25/20
**Gym Closed**
Happy Holidays!
Sat 12/26/20 / Sun 12/27/20
Saturday:
10:30am Hero WOD
Sunday:
9:00am Olympic Lifting