week 6 of 6: The Buildout
Mon 02/24/20
5 x 5 Back Squat
-superset with-
5x max reps strict Ring Rows
AMRAP in 8 minutes of:
6 Medball Box Step-Ups, medball on R shoulder
6 Medball Box Step-Ups, medball on L shoulder
12 Medball Slams
12 Toes-to-Post
Tues 02/25/20
5-3-3-1-1-1 Strict Press
8 Tabata Rounds (4 minutes) of:
Russian KB Swings 53#/35#
Double Unders
<1 minute recovery>
8 Tabata Rounds (4 minutes) of:
Burpees
max calorie Row
6:30pm Women’s Workout Class with Coach Paula
Wed 02/26/20
5 x 2 Deadlift
AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run/250m row
turf-lap 2KB front-rack Carry 53#/35#
200m run/250m row
Thurs 02/27/20
5 x 5 Bench Press
“Helen”
3 rounds for time:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups
(beat your time from 1/14/20)
6:30pm Mapogos Barbell Olympic Lifting
Fri 02/28/20
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 135#/95#
15 Burpee Box Jump-Overs 24″/20″
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 115#/80#
15 Burpee Box Jump-Overs
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 95#/65#
15 Burpee Box Jump-Overs
Sat 02/29/20 / Sun 03/01/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 5 of 6: The Buildout
Mon 02/17/20
5x 5R/5L KB Floor Press & Roll
-superset with-
5x 5R/5L KB Side-Plank Press
four 3-minute rounds of:
odd: AMRAP in 3 minutes of:
8 Burpees
10 Plate Ground-to-OH 45#/25#
30 Double Unders
even: max effort 500m row
(1 minute recovery between rounds; score rounds & reps completed, both row times & split time)
Tues 02/18/20
5 x 5 Deadlift
AMRAP in 10 minutes of:
10 Toes-to-Bar
10 Burpee Box Jump-Overs 24″/20″
turf-lap 2 KB front-rack Carry 53#/35#
6:30pm Women’s Workout Class with Coach Paula
Wed 02/19/20
5-3-3-1-1-1 Thrusters
16 Tabata rounds (8 minutes) of (alt.):
Jumping Lunges (alt. R/L)
KB Swings (American) 53#/35#
Situps
max calorie Row
Thurs 02/20/20
25 minute Grind
AMRAP in 25 minutes of:
turf-lap Sled Push 150#/90#
15 Box step-Ups 24″/20″
parking lot-lap 2KB Farmer Carry 53#/35#
200m run/250m row
6:30pm Mapogos Barbell Olympic Lifting
Fri 02/21/20
5 x 2 Strict Press
two 2-minute rounds of:
200m run
max reps Double Unders
2 min. recovery, then…
two 2-minute rounds of:
20 Wallballs 20#/14#
max reps Medball OH Walking Lunges R/L
2 min. recovery, then…
two 2-minute rounds of:
250m row
max reps Back Squat 205#/145#
(taken from rack)
(score total reps from each segment separately)
Sat 02/22/20 / Sun 02/23/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 4 of 6: the buildout
Mon 02/10/20
5-3-3-1-1-1 Power Clean
for time:
400m run/500m row
20 Strict Ring Rows
30 mat-width Broad Jumps
20 Strict Ring Rows
400m run/500m row
Tues 02/11/20
5 x 5 Strict Press
AMRAP in 3 minutes of:
10 (5R/5L) alternating Medball Slams 20#/14#
10 Box Jump-Overs 24″/20″
<1 minute rest>
AMRAP in 3 minutes of:
10 (5R/5L) Medball Walking Lunges w/rotation (L/R)
10 Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Wallballs
10 Push Ups
(score total reps for entire WOD)
6:30pm Women’s Workout Class with Coach Paula
Wed 02/12/20
20 Minute Grind
AMRAP of:
turf-lap Sled Push 120#/70#
turf-lap 2KB front-racked Carry 53#/35#
15 KB Swings (Russian)
10 Hanging Knee-Lift w/crunch
250m row
Thurs 02/13/20
5-3-3-1-1-1 Bench Press
4 rounds for time of:
200m run
250m row
30 Double Unders
6:30pm Mapogos Barbell Olympic Lifting
Fri 02/14/20
5 x 2 Deadlift
-superset with-
5x max reps Strict Pull Ups/Pull Up progressions
AMRAP in 8 minutes of:
10 Toes-to-Post
15 Squats
30 band-resisted Run-in-Place steps
Sat 02/15/20 / Sun 02/16/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 3 of 6: the buildout
Mon 02/03/20
AMRAP in 10 minutes of:
200m run
turf-lap sled push 120#/70#
10 Medball OH Box Step-Ups 24″/20″
<2 min. recovery>
AMRAP in 6 minutes of:
8 KB Deadlifts 53#/35#
turf-length 2KB front-rack Carry
12 KB Swings (American)
turf-length 2KB front-rack Carry
<2 min. recovery>
AMRAP in 4 minutes of:
10 Plate Ground-to-OH 45#/25#
10R/10L plate OH Walking Lunges
(record total reps from entire WOD for score)
Tues 02/04/20
5 x 2 Strict Press
AMRAP in 6 minutes of:
250m row
8 Hang Power Clean 135#/95#
<1 min. transition>
AMRAP in 6 minutes of:
15 Wallballs 20#/14#
30 Double Unders
(score each segment separately)
6:30pm Women’s Workout Class with Coach Paula
Wed 02/05/20
5 x 5 Deadlift
-super set with-
5x max reps Strict Pull Ups/Pull Up progressions
2 x 1K row
(rest interval = 2-4 min. or partner’s time of completion)
Thurs 02/06/20
5 x 5 R/L KB Windmills
-super set with-
5x max reps hanging knee lift w/crunch
AMRAP in 8 minutes of:
8 Push Press 95#/65#
8 bar-over Burpees
40 Double Unders
6:30pm Mapogos Barbell Olympic Lifting
Fri 02/07/20
5 x 2 Back Squat
-super set with-
5x max reps Deficit Push Ups
16 Tabata rounds/8 min. of:
(alternating)
KB Swings (Russian) 53#/35#
Flutter Kicks
Medball Slams 20#/14#
Row (no footstraps!)
Sat 02/08/20 / Sun 02/09/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
Week 2 of 6: The Buildout
Mon 01/27/20
5 x 5 Back Squat
2 cycles through the following sequence:
AMRAP in 2 minutes of:
max turf lengths Sled Sprint 90#/50#
(30 sec. transition)
AMRAP in 2 minutes of:
8 KB Swings (American) 53#/35#
8 KB Sumo Deadlift High-Pull
(30 sec. transition)
AMRAP in 2 minutes of:
max calorie row
(30 sec. transition)
Tues 01/28/20
5 x 5R/5L single-arm KB Floor Press & Roll
-super set with-
5x max rep Strict Pull Ups/Pull Up progressions
16 Tabata Rounds (8 min. total) of (alternating):
Box Jump-Overs 24″/20″
Burpees
Double Unders
Plate Ground-to Overhead 45#/25#
6:30pm Women’s Workout Class with Coach Paula
Wed 01/29/20
Grind Out
AMRAP in 15 minutes of:
250m row
parking lot lap 2KB front-rack Carry 53#/35#
200m run
turf lap Sled Push 150#/90#
<3 minute recovery>
AMRAP in 10 minutes of:
turf lap 2KB OH Carry
20 (10R/10L) Walking Lunges
200m run
Thurs 01/30/20
5-3-3-1-1-1 Power Clean
4 two-minute rounds of:
250m row
max rep Wallballs 20#/14#
(2 minute recovery between rounds)
6:30pm Mapogos Barbell Olympic Lifting
Fri 01/31/20
5 x 5 Strict Press
-super set with-
5x max reps Dips (ring, bar, or box)
AMRAP in 10 minutes of:
10 Toes-to-Post
15 Medball Slam Burpees
200m run
Sat 02/01/20 / Sun 02/02/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 1 of 6: the buildout
Mon 01/20/20
5 x 2 Back Squat
-superset with-
5x max reps Ring Rows (as strict as possible)
for time:
turf-lap sled push 150#/90#
3 rounds of “Cindy”
2 rounds of 400m run (500m row); 20 KB Swings 53#/35#; 10 Box Jumps
1 round of 50 Double Unders; 50 Sit Ups
Tues 01/21/20
5 x 5 Push Press
(mod. pace 250m row between sets)
3 rounds of:
AMRAP in 2 minutes:
8 KB Deadlifts 53#/35#
8 Burpees
<20 sec. transition>
AMRAP in 2 minutes:
max calorie row
6:30pm Women’s Workout Class with Coach Paula
Wed 01/22/20
Four 4-minute rounds of:
odd: AMRAP in 4 minutes:
10 Medball Slams 20#/14#
10 KB Sumo Deadlift High Pull 53#/35#
20 Walking Lunges
even: 1000m row
(1 min recovery between rounds)
Thurs 01/23/20
5-3-3-1-1-1 Thrusters
(heaviest possible)
AMRAP in 10 minutes of:
10 lateral Box Jump-Overs 24″/20″ (scale height as needed)
10 Push Ups (on KB handles)
40 Double Unders
6:30pm Mapogos Barbell Olympic Lifting
Fri 01/24/20
5 x 5 Deadlift
AMRAP in 12 minutes of:
250m row/200m run
parking lot length 2KB Farmer Carry 53#/35#
parking lot length 2KB front-rack Carry
Sat 01/25/20 / Sun 01/26/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 6 of 6: strength & conditioning Pt. 5
Mon 01/13/20
5 x 5 Bench Press
AMRAP in 12 minutes of:
8 Burpee Box Jump-Overs 24″/20″
12 Plate Ground-to-OH 45#/25#
20 Walking Lunges
Tues 01/14/20
5 x 2 Front Squat
“Helen”
3 rounds for time of:
400m run
21 KB Swings 53#/35#
12 Pull Ups
(beat your time from 11/19/19)
6:30pm Women’s Workout Class with Coach Paula
Wed 01/15/20
for time:
3 parking lot laps 2KB Farmer Carry 53#/35#
2 turf-laps Sled Push 150#/90#
1 parking lot lap 2KB front-racked Carry
2K row
Thurs 01/16/20
5 x 5 Strict Press
AMRAP in 10 minutes of:
250m row/200m run
20 Wallballs 20#/14#
6:30pm Mapogos Barbell Olympic Lifting
Fri 01/17/20
5 x 2 Deadlift
4 rounds for time of:
10 Toes-to-Bar
40 Double Unders
15 Box Step-Ups 24″/20″
Sat 01/18/20 / Sun 01/19/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 5 of 6: Strength & Conditioning pt. 5
Mon 01/06/20
5 x 2 Bench Press
4 two-minute rounds of:
20 Wallballs 20#/14#
max calorie row
(two-minute recovery between rounds; total calories rowed for score)
Tues 01/07/20
5 x 5 Front Squat
AMRAP in 12 minutes of:
200m run
15 KB Swings (American) 53#/35#
12 Box Jump-Overs 24″/20″
6:30pm Women’s Workout Class with Coach Paula
Wed 01/08/20
25 Minute Grind
AMRAP in 25 min. of:
turf-lap Sled Push 140#/80#
30 Double Unders
15 Box Step-Ups 24″/20″
250m row
Thurs 01/09/20
5 x 2 Strict Press
7 rounds for time of:
7 Thrusters 95#/65#
7 bar-over Burpees
7 Pull Ups
6:30pm Mapogos Barbell Olympic Lifting
Fri 01/10/20
5 x 5 Deadlift
AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
20 (10R/10L) Medball OH Walking Lunges w/ torso rotation
10 Medball Slams
Sat 01/11/20 / Sun 01/12/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 4 of 6: strength & conditioning pt. 5
Mon 12/30/19
5 x 2 Front Squat
“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
(beat your time from 10/22/19)
Tues 12/31/19
**Please Note our shortened schedule for Tuesday Dec. 31st:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym closed**
5 x 5 Bench Press
Death By…
KB Swings 53#/35#
Burpees
(with a continuously running clock, do one KB Swing and one Burpee the first minute, two of each the 2nd minute, 3 of each the 3rd, etc. until the interval can no longer be kept)
Wed 01/01/20
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 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
Thurs 01/02/20
5 x 5 Strict Press
EMOM for 8 minutes of:
odd: 15 Wallballs 20#/14#
even: 30 Double Unders
(chuckle = 20 WB & 40 DU)
6:30pm Mapogos Barbell Olympic Lifting
Fri 01/03/20
5 x 2 Deadlift
AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run (250m row)
turf-lap 2KB front-racked Carry 53#/35#
15 Box Step-Ups 24″/20″
Sat 01/04/20 / Sun 01/05/20
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 3 of 6: strength & conditioning, pt.5
Mon 12/23/19
5 x 5 Front Squat
3 rounds for time of:
250m row
20 KB Swings 53#/35#
10 Pull Ups
5 Push Press 135#/95#
Tues 12/24/19
**Please Note our shortened schedule for Tuesday Dec. 24th:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**
AMRAP in 25 minutes of:
250m row
10 KB Burpee Deadlifts 53#/35#
turf-lap 2KB front rack Carry
40 Double Unders
Wed 12/25/19
**Gym Closed**
Happy Holidays!
Thurs 12/26/19
5 x 5 Deadlift
AMRAP in 12 minutes of:
10 Plate Ground-to-Overhead 45#/25#
10 Box Jump-Overs 24″/20″
10 Toes-to-Bar
6:30pm Mapogos Barbell Olympic Lifting
Fri 12/27/19
5 x 2 Bench Press
4 two-minute rounds of:
turf-lap Sled Push 120#/70#
max calorie row
(two-minute recovery between rounds; total calories rowed for score)
Sat 12/28/19 / Sun 12/29/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting