Workout of the Day


Strength 


Take 12 minutes 

1 Clean + 2 Split Jerks 

**Try to get heavier than last week**


Fresh Mint 

15 Clean and Jerks 

100 Double Unders 

12 Clean and Jerks 

50 Double Unders 

9 Clean and Jerks 


Fitness: 95/65 (15 clean and jerks for each set) 

Performance: 135/95 


Athletes: Work to get heavier than last week on the strength! For the second piece, move fast and choose a load that is not more than 2 sets on the first set of 15. 


Drive


Strength 

Every 2 minutes for 12 minutes 

5 Weighted Tempo Squats 

(5 seconds on the way down, pause, then explode up)

:30 Wall Sit 

:20 Hollow Hold 


Fresh Mint (Drive)

 0-3 minutes 

40 DB Clean and Jerks 

Max Burpees

3-6 minutes 

30 DB Clean and Jerks  

Max Burpees

6-9 minutes 

20 DB Clean and Jerks 

Max Burpees 


Workout of the Day

Snickers 

1,000 M Bike 

800 M Run 

50 KB Swings 

50 Sit ups 

50 Box Jumps

800 M Run 

1,000 M Bike  

Fitness: Sit ups (35/26) 

Performance: Toes to Bar (53/35) 

24 min Cap 


Athletes: We will break up in heats today and stagger by 3 minutes.  That should allow everyone to get through the bike and the next athlete to clean it off.  We will coach as if we are doing sit ups for the workout. If you are proficient at toes to bar and want to do those to add a challenge that is fine. Please be sure you are wearing your mask at the rig and are well spaced out.  


Drive


Strength Work

5 Rnds  

10 Bentover Row 

10 Bicep Curl 

10 V up

Rest :30


Perfect Vision

20 DB Snatch 

:20 Side Plank 

:20 Side Plank  

Max rounds in 10 minutes 


Workout of the Day

Skill Work 

1 min on 1 min off- 3 Rnds 

Max Strict Pull ups or Ring Rows 


1 min on 1 min off- 3 Rnds 

Max Kipping Pull ups or Negatives 

15.5 

27-21-15-9
Row 
Thrusters
 
16 min Cap 

Fitness: 75/55
Performance: 95/65


Athletes: We start with some skill work today as we continue to bring back our pulling strength.  Then we go into a classic CF open workout.  The best time for the men in 2015 was 5:19 and for the females 6:26. Lets see who can come close to that impressive performance! Check out more data here- https://games.crossfit.com/article/155-leaderboard-analysis


Drive

4 minutes on 1 minute off (pick up where you left off) 

Buy in: 400 M Run (each round) 

Max Rounds 15 Dumbbell Deadlifts

 12 Hand Release Push ups
 
4 Rounds 


Workout of the Day


Pick Up Sticks 


4 minutes on 1 minute off (pick up where you left off) 


Buy in: 400 M Run (each round) 

Max Rounds 

9 Deadlifts  

12 Hand Release Push Ups 

4 Rounds 


Fitness: 155/105

Performance:225/155

 

Athletes: Start each round with a run that should take about 2 minutes.  Come in and get to work on the couplet for the remaining 2 minutes.  When you come back from the second run pick up where you left off.  Score total rounds and reps. Choose a load where 9 is unbroken most of the workout.


 Drive

Workout 

35-30-25-20-15-10-5

Single Arm Hang Clean and Jerk Air Squat 

For the DB hang clean and jerk it is 35 total, switch arms whenever you want 


Core Work 

20 Flutter Kicks 

15 Sit ups 

10 Leg Raises 

6 Rnds  


Workout of the Day


Strength Work 

Clean 3/3/3/3/3/3/3

First clean of each set has a 2 second pause below the knee

2 Sets – 65% 

2 Sets- 70%

2 Sets- 75% 

1 Set- 80% 


Hang Time 

12 Hang Power Cleans 

50 Air Squats 

3 Rnds  


Fitness: 18 Hang Power Cleans (95/65) 

Performance: 12 Hang Power Cleans (185/125) 

Athletes: As we continue to work on our cleans stay focus on your position as we build strength.  Use that first rep with a pause to ensure the bar is close and your hips are in the correct spot.  For the second piece the weight is heavy for performance and lighter for fitness.  The goal is to hit a different stimulus for each track.  Performance focusing on load and strength, fitness focusing on endurance and speed. 

Drive


Strength

:30 at each station 

Weighted Split Squats (R)

Weighted Split Squats (L)

Russian KB Swings Rest 

5 Rnds 


Workout

Every 3 minutes for 12 minutes 

10 Single Arm Thrusters (each arm) 

20 Crossbody Mountain Climbers 

Max Double Jumps


Capacity
“Slick Rick”

400 M Run 
15 Wall Ball  
10 Pronated Cross strap Ring Row 

500/400 M Row 
20 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 M Run 
25 Wall Ball 
10 Pronated Crossstrap Ring Row 

500/400 M Row 
30 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 Run 
25 Wall Ball 
10 Pronated Crossstrap Ring Row 

500/400 M Row
20 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 M Run
15 Wall Ball 
10 Pronated Crossstrap Ring Row

A push pull combo with a combination of running and rowing. This one is about pacing CAPACITY ATHLETES. Find a good pace from the start and try to stick with it. Do your best to challenge yourself on the ring row portion!

Workout of the Day

Full Moon 

Buy in: 800 M Run 


4 Power Cleans 

8 Push ups 

12 Air Squats 

10 Rounds 

Cash Out: 800 M Run 

22 min Cap 


Fitness: 95/65

Performance: 135/95 


Athletes: Pace the run so you can try to hit 1 minute on each round of the power cleans, push up, air squat combo.  The Cleans should be unbroken. 


Drive


400 M Run 

21 Double DB Clean 

21 Burpees


400 M Run 

21 Double DB Clean 

18 Burpees


400 M Run 

21 Double DB Cleans 

15 Burpees  

400 M Run 

21 Double DB Cleans 

12 Burpees 


24 min Cap 


Workout of the Day


Strength Work 

From the Floor 

1 Clean + 2 Split Jerks 

Get as heavy as possible in 12 minutes 

Workout 

15 Push Press 

100 Single Unders 

3 Rnds 

Directly into 

12 Push Jerks 

60 Double Unders 

3 Rnds 

Fitness: 95/65

Performance: 115/75 


Athletes: Our focus today is to get heavy on a set of 2 split jerks.  Hone in on the strength portion and use the whole 12 minutes to build up to a heavy set of 2.  If you get their early then hit a few extra sets. 


Drive

Strength Work 

Every 2 minutes for 12 minutes 

10 Single Arm DB Rows (per side) 

6 Kneeling Single Arm Arnold Press  (per side) 

Max Low Plank 


Workout 

6 Push ups 

6 Jump Squats

 6 KB Swings 

Add two reps to each movement for 10 minutes 


Workout of the Day


Up, Up and Away

200 M Run

35 Pull ups 

35 Burpees

35 Med Ball Squat Cleans 


Rest 2 minutes  

200 M Run

25 Pull ups 

25 Burpees

25 Med Ball Squat Cleans 


Rest 2 minutes 


200 M Run

15 Pull ups 

15 Burpees

15 Med Ball Squat Cleans 

Fitness: Pull ups or Ring Rows (14/10)

Performance: Chest to Bar   (20/14)

22 min Cap 


Athletes: We will run heats staggered by 3 minutes today, this way we can have two separate groups on the pull up bar.  Your pull ups should not be longer than 3 minutes.   The goal here is to push the pace on this light weight mostly body weight workout. 


Drive


Strength Work 

10 Single Arm Overhead Squat 

5 Tuck Jumps

5-6 Rounds depending on load 


Workout

400 M Run 

200 M Single arm Farmers Carry/Suitcase Carry

:30 Plank each side 

4 Rnds

 


Workout of the Day


Skill Work

:40 on :20 off – 5 minutes 
Single Leg Raise R
Single Leg Raise L
Double Leg Raise

Try to think of these as strict single leg toes to bar

Rest 1:00 

:20 on :40 off- 5 minutes 
Max effort Toes to Bar 

This should be one unbroken set.  If your toes are not touching the bar that is fine.  Focus on your position and your kip. 


Land Ahead 

10 Deadlifts 
10 Goblet Step up 
30 Doubles Double Unders 
10 min AMRAP 

Fitness: 115/75 (35/26) 
Performance: 155/105 (53/35) 

Athletes: Skill work is all about making improvements on the actual movement.  Single leg raises will build up flexor strength and time under tension on the bar.  During the max effort Toes to bar focus on completing one max effort set with good form.  For the workout shoot to hit 1 round every 2 minutes.  Push the pace. 


Drive


Every 2 minutes for 6 minutes 
50 Double Jumps or Double Unders
Max Single arm DB Push Press 

2 min Rest 

Every 2 minutes for 6 minutes 
15 Burpees 
Max Single arm DB Hang Snatch 

2 min Rest 

Every 2 minutes for 6 minutes
20 Lunges
Max Single Arm Devils Press