Week of 4.10.23

MONDAY 4.10.23

Strength - PUSH Press 1RM -14 min

5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%

Every 1:30 for 18:00 (3 rounds)

A) 75' Handstand Walk OR 9 Wall Walks

B) 10 Tempo Strict Pull-Ups

C) Bike 15/12 Calories

D) AMRAP 123 Up Downs

Cap work at 1:15 each interval

TUESDAY 4.11.23

Strength - Front Squat 1RM - 20 min

5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%

Teams of 2

6 Rounds Relay Style - 1 Athlete works every 2:00

10 Squat Cleans 95/65 lbs

AMRAP Burpees Over Bar until 2:00

Score = total burpees

Buyout - 3:00 AMRAP Zombie Sit-ups

WEDNESDAY 4.12.23

Strength - Bench Press 1RM - 14 minutes

5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%

Teams of 2 AMRAP Relay 18

20 Ring/HR Push-Ups + 15 Toes to Bar

One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.

Score 1: Total Rounds as Team

Score 2: Total Calories

THURSDAY 4.13.23

Strength - Turkish Get Up - 12 Minutes

Build to Heavy or Practice Technique

Test Week Recovery EMOM 20

M1) Row 15/12 Calories

M2) 10 Sit Up Get Ups

M3) 20 Alt DB Bicep Curls

M4) 50 Double Unders

M5) AMRAP Runningman Sit-Ups

FRIDAY 4.14.23

Deadlift 1RM - 16 Minutes

5@50% - 4@60% - 3@70% - 2@80% - 1@91%- 1@101%

MetCon - compare to 1.20.23

Teams of 2 Diane Follow the Leader Style

16 minutes to complete

21-15-9

Deadlift 225/155 lbs

Handstand Push-ups OR DB Push Press

In remaining time max calorie row / bike

SATURDAY 4.15.23

Community Social 3pm - 148 First Street Rooftop!

Partner Workout to earn our drinks and tacos!

Week of 4.3.23

MONDAY 4.3.23

Strength - PUSH Press 2RM -13 min

5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%

EMOM 12

M1) 12 Double DB Hang Power Cleans

M2) 20 Alternating Overhead DB Press

M3) Row 18/15 Calories

Buyout Hold On EMOM 6

M1) Overhead + Front Rack DB Hold (statue of Liberty formation) 

M2) Farmer's Carry

TUESDAY 4.4.23

Strength - Front Squat 2RM- 18 min

Build to Heavy Set of 2

5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%

LegDay Intervals 16 Minutes (4 Rounds)

0:00-1:30) 10 Double DB Bulgarian Split Squats EACH Leg

1:30-3:00) 15 Heel Elevated Double DB Front Squats

3:00-4:00) Zombie Sit-ups/ Rest

WEDNESDAY 4.5.23

Strength - Bench Press 2RM- 12 minutes 

Build to Heavy Set of 2

5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%

Push Pull EMOM 8

M1) 25 Ring Push-Ups / Hand Release Push-ups 

M2) 10 Tempo Incline DB Rows

Buyout: Rowling 12 Minutes

Every meter over/under 100 do two 123 Up Downs

THURSDAY 4.6.23

Strength - Turkish Get Up - 12 Minutes

Build to Heavy or Practice Technique

EMOM 20

M1) Alternating DB Bicep Curls

M2) Handstand Hold

M3) Double DB Hang Reverse Lunges

M4) Single DB Skull Crusher

M5) Runningman Sit-Ups

Work :40 Each Minute

FRIDAY 4.7.23

Deadlift Deload - 12 Minutes 

5@50% - 5@60% - 5@70% - 5@80%

20 Hand Release Push-ups After Each Set of DL

Heavy deadlifts are very taxing to the central nervous system so we are taking this week ""off"" so we can attack all of our heavy singles next week.

Finish STRONG EMOM 20

M1) 20 Wall Balls 20/14 lbs

M2) 15 Toes to Bar

M3) 12/9 Calorie Assault Bike

M4) Rest

Cap work at :50 each minute

Push the pace to get all the reps knowing you get to rest at the end of each round 

SATURDAY 4.8.23

Constantly Varied Functional Movement performed at High Intensity

Week of 3.27.23

MONDAY 3.27.23

Strength - PUSH Press 3RM- 12 min

5@50% - 4@60% - 3@70% - 3@80% - 3@90%

Every 1:30 for 13:30

A) 10 Double DB Power Clean & Push Press + AMRAP 123 Up Downs

B) 15 Tempo Parallel to Ground Ring Rows

C) Bike 15/12 Calories

Rx: Two 50/35 lb DBs

Ring Row Tempo - :02 Hold with Chest at Rings, :02 Control down. 15 reps should take AT LEAST :60 if done correctly

Buyout EMOM 6

M1) Handstand or DB Overhead Hold :30

M2) Farmer's Carry :50

TUESDAY 3.28.23

Strength - Front Squat 3RM- 16 min

Build to Heavy Set of 3

5@50% - 4@60% - 3@70% - 3@80% - 3@90%

LegDayStruction AMRAP 16

20 Single DB Bulgarian Split Squats Left

20 Single DB Bulgarian Split Squats Right

20 Heel Elevated Goblet Squats

35 Zombie Sit-ups 

WEDNESDAY 3.29.23

Strength - Bench Press 3RM - 12 minutes 

Build to Heavy Set of 3

5@50% - 4@60% - 3@70% - 3@80% - 3@90%

EMOM 12

M1) 25 Ring Push-ups 

M2) 18 Toes to Bar

M3) Row 18/15 Calories 

Bodybuilding Buyout

:30 on, :15 off for 3 Rounds

3 Position Bicep Curls

Single DB Skull Crushers

L Sit

THURSDAY 3.30.23

Strength - Barbell Bentover Row - 12 Minutes

4-5 sets of 6 Reps build to Heavy

EMOM 16

M1) Handstand Walk / Kick-up / Wall Walk Practice

M2) 20 Alternating Gorilla Rows

M3) 10 Alternating Pistol Candlesticks (scale regular candlesticks)

M4) :45 Hollow Hold

Buyout: Coach Choice Abs

FRIDAY 3.31.23

Strength - Deadlift 3RM - 12 Minutes 

5@50% - 4@60% - 3@70% - 3@80% - 3@90%

Flex Friday EMOM 20

M1) AMRAP Hand Release Push-ups 

M2) 20 Alternating Bicep Curls

M3) :45 Plank in Push-up Position

M4) :30 Hanging Knee Tuck Hold

M5) AMRAP Butterfly Sit-Ups

Scoreboard: total push-ups + sit-ups 

SATURDAY 4.1.23

April Fools Fitness

Week 3.20.23

MONDAY 3.20.23

Strength - PUSH Press 5RM - 12 min

Build to heavy unbroken set of 5 

EMOM 16

M1) 20 Alternating Overhead DB Press

M2) 8 Strict Tempo Pull-ups

M3) 25' Handstand Walk / 4 Wall Walks

M4) Bike 12/9 Calories

Buyout Abs

TUESDAY 3.20.23

Strength - Front Squat 5RM- 16 min

Build to Heavy Set of 5

50-60-70-80-85%

Heavy Single by Feel

Teams of 2

15 minutes to complete 8 Rounds Relay Style

8 Power Cleans

12 Front Rack Forward Lunges

Rx: 115/75 lbs

In remaining time max burpees over bar 

WEDNESDAY 3.22.23

Strength - Bench Press 5RM - 12 minutes 

Teams of 2 AMRAP 18

Rx: 15 Toes to Bar + 15 Ring Dips

Scaled: 20 Knees to Hips + 20 Hand Release Push-ups 

Athlete A rows while Athlete B completes one round. Switch and repeat to accumulate as many rounds and calories as possible.

Score 1: Total Rounds

Score 2: Total Calories

THURSDAY 3.23.23

Strength - Barbell Bentover Row - 12 Minutes

4 sets of 8 Reps build to Heavy

AMRAP 16 for Quality

20 Alternating Gorilla Rows

16 Double DB Hang Reverse Lunges

15 BTN Tricep Extensions

10 Candlesticks

Buyout: Coach Choice Abs

FRIDAY 3.24.23

Strength - Deadlift 5RM - 12 Minutes 

Build to heavy unbroken set

EMOM 16

M1) 15 Reverse Grip DB Bench Press

M2) 15 Parallel Chest to Ring Rows

M3) 20 American KB Swings

M4) AMRAP 123 Up Downs

Rx: 50/35 lb DBs & 24/16kg Kettlebell 

Scoreboard Minutes 1-3 (total Possible 200)

Buyout - AMRAP 3

Hand Release Push-ups 

SATURDAY 3.25.23

March Madness

Week of 3.13.23

MONDAY 3.13.22

Strength - PUSH Press 7RM - 12 min

4 Sets (build to heavy unbroken set))

MetCon

1:30 on, :30 off for 18:00

A) 10 Strict Tempo Pull-Ups (bands allowed)

B) 10 Double DB Hang Power Clean + Push Press

C) Bike for Calories

Buyout: Tabata L Sit

TUESDAY 3.14.23

Strength - Pause Front Squats - 16 min

4 Sets of 5 Reps

3 Pause + 2 Full Speed 

50-60-70-80%

Heavy Pause Single by Feel in remaining time 

Pause :02 at bottom on Pause Reps

LegDayStruction

EMOM 16

M1) 10 Double DB Bulgarian Split Squats Left

M2) 10 Double DB Bulgarian Split Squats Right

M3) 10 Double DB Heel Elevated Front Squats

M4) Zombie Sit-ups 

Rx: Two 50/35 lb DBs

WEDNESDAY 3.15.23

Strength - Deadlift 7RM - 12 minutes 

MetCon

Deuces Wild 23.1 Test Run

Time Follow the Leader Style

27-21-15-9

Row Calories

Burpees Over Rower

THURSDAY 3.16.23

Class 7:30am & 6:30pm Open Gym 5:30pm

AMRAP 24

10 Candlesticks

20 Alternating Bicep Curls

30 Hollow Rocks

3 Turkish Get Ups Left

3 Turkish Get Ups Right

20 BTN Tricep Extensions

10 123 Up Downs

Buyout: Tabata Handstand/DB Overhead Hold

FRIDAY 3.17.23

Strength - Bench Press 7RM - 12 Minutes 

Build to heavy unbroken set

MetCon

EMOM 20

M1) 18/15 Calorie Row

M2) 20 Ring Dips / Ring Push-Ups / HR Push-Ups

M3) 12/9 Calorie Bike

M4) AMRAP Butterfly Sit-Ups

Scoreboard: Minutes 1-3 reps + calories 

SATURDAY 3.18.23

Deuces Wild In House Partner Competition! No regular classes or open gym today. 

Athletes can come to get settled and warm up at 9:30am. 

Athlete Briefing starts promptly at 10am!

Week of 3.6.23

MONDAY 3.6.23

Strength - PUSH COMPLEX - 12 min

4 Sets (build to heavy unbroken set))

4 Strict Press + 6 Push Press

Goal = heavier than last week

MetCon

1:30 on, :30 off for 18:00

A) 10 Strict Tempo Pull-Ups (bands allowed)

B) 50' Handstand Walk + AMRAP Strict HSPU

C) Row for Calories

Buyout: 4 minute Abs

TUESDAY 3.7.23

Strength - Pause Front Squats - 16 min

4 Sets of 5 Reps - Pause :02 at bottom Each Rep

50-60-68-75%

Heavy Pause Single by Feel in remaining time 

LegDayStruction  AMRAP 16

15 Goblet Bulgarian Split Squats Left

15 Goblet Bulgarian Split Squats Right

15 Heel Elevated Goblet Squats

30 Zombie Sit-ups 

WEDNESDAY 3.8.23

Strength - 1.25 Bench Press - 12 Minutes 

3 Sets of 10 Reps

50-60-70%

MetCon

Teams of 2 Follow the Leader AMRAP 18

10 Power Snatch 95/65 lbs

15 Ring Dips / HR Push-Ups

10 Burpees Over Bar

Buyout 3 min Abs

THURSDAY 3.9.23

Class 7:30am & 6:30pm Open Gym 5:30pm

Skill: Candlestick (Sit Up Get Up)

https://youtu.be/YOICdAsEAqE

EMOM 25

M1) 8-10 Candlesticks

M2) 16-20 Alternating Bicep Curls

M3) 16 Double DB Reverse Lunges

M4) 20 BTN Tricep Extensions

M5) Row 18/15 Calories

Buyout: 4 min Abs

FRIDAY 3.10.23

Strength - Deadlift 9RM - 12 minutes 

MetCon

EMOM 20

M1) 15 Reverse Grip DB Bench Press 50/35 lbs

M2) 15 Toes to Bar

M3) Bike 12/9 Calories

M4) AMRAP 123 Up Downs

SATURDAY 3.11.23

Sweaty Surprise 😈 

TYR Pop Up - Members get 20% off all apparel and shoes

Week of 2.27.23

MONDAY 2.27.23

Strength - PUSH COMPLEX - 14 min

4 Sets (build to heavy unbroken set))

5 Strict Press + 5 Push Press

MetCon

EMOM 16

M1) 20 Wall Balls

M2) 8 Strict Tempo Pull Ups (bands allowed)

M3) 12/9 Calorie Bike

M4) AMRAP 123 Up Downs

Scoreboard- count Minutes 1-3

TUESDAY 2.28.23

Strength - Pause Front Squats - 16 min

5 Sets of 5 Reps - Pause :02 at bottom Each Rep

50-55-60-65-70%

MetCon

22-16-10

DB Power Cleans

DB Front Rack Lunges

Burpees Over DB

RX: Two 50/35 lb DBs

WEDNESDAY 3.1.23 

Strength - 1.25 Bench Press - 14 Minutes

4 Sets of 10 Reps

50-55-60-65%

MetCon

EMOM 20

M1) 15 Ring Dips / Ring Push-Ups / HR Push-Ups

M2) 15 Toes to Bar

M3) 15 Box Jump Overs 24/20"

M4) Row 18/15 Calories

THURSDAY 3.2.23

Class 7:30am & 7pm Open Gym 5:30pm

Strength/Skill: Turkish Get Up - 12 minutes

Build to Heavy! This is our last week of these so push the weight!

EMOM 20

M1) Handstand / DB Overhead Hold

M2) Farmer's Carry

M3) Arms Only Rowing

M4) Hollow Hold

Work :40 Each Minute

FRIDAY 3.3.23

CrossFit Open Workout 23.3

SATURDAY 3.4.23

TBD Workout Based on CrossFit Open

Week of 2.20.23

MONDAY 2.20.23

Presidents Day Schedule

7:30am - 10am - 12pm classes only

Open Gym between

Skill: Seated Box Jump

8 minutes build to high jump 

EMOM 24

M1) Max Reps Bench Press 225/155 lbs (60%)

M2) 20 American Swings 24/16kg

M3) 10 Box Jumps 30/24"

M4) 10 Football Burpees

M5) AMRAP 123 Up Downs

M6) Rest

TUESDAY 2.21.23

Skill: Handstand Push-up Progressions

https://www.instagram.com/tv/ByiDkC1gRL9/?igshid=YmMyMTA2M2Y=

8 min to play around. Advanced athletes build to high deficit HSPU or work on Freestanding 

MetCon

1:30 on, :30 off for 18:00

A) 15 HSPU/ DB Push Press + AMRAP Handstand Walk / Wall Walks 

B) 10 Tempo Strict / Banded Pull Ups + AMRAP Farmers Hold

C) AMRAP Calorie Bike

Buyout 

3:00 AMRAP Double Unders

WEDNESDAY 2.22.23

Back Squat 1RM - 20 Minutes

MetCon

Grand Slam

5 Rounds for Time

26 Goblet lunges

:56 Wall Sit

11 Burpees Over DB

15 minute cap 

THURSDAY 2.23.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength - Turkish Get Up - 12 min 

Build to Heavy TGU + Windmill

Athletes may use KB, DB, or Barbell

EMOM 20

M1) 10-15 Renegade Rows

M2) 10 Rear Heel Elevated DB Deadlift w/Twist Right

M3) 10 Rear Heel Elevated DB Deadlift w/Twist Left

M4) :40 Pause Banded Tricep Pull Downs

M5) :40 L Sit

1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

Rear Heel Elevated Deadlift: https://www.tiktok.com/t/ZTRn1jcuh/

FRIDAY 2.24.23

TBD Based on CrossFit Open 23.2

SATURDAY 2.25.23

CrossFit Open 23.2

Week of 2.13.23

Muscle Confusion Week!

MONDAY 2.13.23

Bench Press 1RM - 15 minutes

Suggested Build

5@50% - 4@60% - 3@70% - 2@80% 

Singles at 90% - 96% - 101%+

MetCon

For Time

21-15-9

Alt DB Snatch 50/35 lbs

Ring Dips OR Hand Release Push-ups 

Burpees Over DB

14 minute Cap

Buyout: Tabata L Sit

TUESDAY 2.14.23

Skill: Handstand Walk OR Kickup to Wall

Teams of 2 - 20 min AMRAP Relay

25' Handstand Walk or 4 Wall Walks

15 Toes to Bar

One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.

Score 1: Total Rounds as Team

Score 2: Total Calories

WEDNESDAY 2.15.23

Back Squat 2RM - 18 Minutes

Suggested Build

50-60-70-80- 85-90-95%+

MetCon

Dumbbell Chest to Bar Fran

21-15-9

Thrusters 50/35 lbs

Pull-ups 

THURSDAY 2.16.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength - Turkish Get Up - 12 min 

Build to Heavy by Feel

EMOM 20

M1) 16-20 KB Hammer Curls

M2) 16 Goblet Curtsy Lunges

M3) 15-25 Hand Release Push-ups 

M4) 10 KB Windmills (5/Side)

M5) :40 L Raise over KB

FRIDAY 2.17.23

TBD Based on CrossFit Open 23.1

Tentatively

Push Press 1RM - 14 Minutes

5@50% - 4@60% - 3@70% 

2@80% - 1@90-96-101%

MetCon 

Cardio Party EMOM 20

M1) Row 18/15 Calories

M2) 12 Burpees to Plate

M3) Bike 12/9 Calories

M4) Zombie Sit-ups or Rest

SATURDAY 2.18.23

CrossFit Open 23.1

Heats at 10&11am

Week of 2.6.23

MONDAY 2.6.23

Back Squat 3RM- 18 minutes

Suggested Build

50-65-75-80-85-90%+

AMRAP 15

10 Goblet Bulgarian Split Squats Right

10 Goblet Bulgarian Split Squats Left

20 American KB Swings

15 123 Up Downs

TUESDAY 2.7.23

Strength - Bench Press 2RM - 12 minutes 

5@50% - 4@60% - 3@70% 

2@80% - 2@87%- 2@92%+

Cardio Party EMOM 20

M1) Row for Calories

M2) Double Unders

M3) Ring Dips OR Hand Release Push-ups

M4) Burpee Box Jump Overs

Cap work at :45 each Minute

Scoreboard: all reps + calories (only double unders for M2)

WEDNESDAY 2.8.23

CrossFit Open 21.3 & 21.4

For Time

15 Front Squats (95/65 lb)

30 Toes-to-Bars

15 Thrusters (95/65 b)

Rest 1 minute

15 Front Squats (95/65 b)

30 Chest-to-Bar Pull-Ups

15 Thrusters (95/65 lb)

Rest 1 minute

15 Front Squats (95/65 lb)

30 Bar Muscle Ups

15 Thrusters (95/65 lb)

Time cap: 15 minutes

As soon as you finish or at the 15:00 mark 

Move immediately to complete the following complex

Build to heavy unbroken lift 

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

Time cap: 7 minutes

THURSDAY 2.9.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength/Skill - Turkish Get Ups - 12 minutes 

2-2-1-1 Build to Heavy Alternating Sides

:30 Hollow Hold after completing rounds on both arms 

Pump EMOM 20

M1) 15 Reverse Grip Bench Press

M2) 20 Alternating Gorilla Rows

M3) :30-45 Handstand Hold

M4) :45 Arms Only Row for calories 

M5) AMRAP Running man sit-ups 

FRIDAY 2.10.23

COMMUNITY SOCIAL Pajama Game Night 8pm at the Gym!

Deadlift 1RM - 16 minutes 

5@50-4@60-3@70-2@80%

Singles at 88-94-101%

Teams of 2

15 minutes to complete 

10 Rounds Relay Style

15 Power Snatch 75/55 lbs

35 Double Unders

In remaining time AMRAP burpees over bar

Score 1: Time to complete 10 rounds

Score 2: total Burpees

SATURDAY 2.11.23

Bring a Friend Day

Teams of 2

150 Wall Balls

50 Synchro Medball Sit Ups

150 Hand Release Push Ups

50 Synchro Sit Ups

150 Ring Rows

50 Sit Ups

Week of 1.30.23

MONDAY 1.30.23

Back Squat 4RM - 18 minutes

Suggested Build

50-65-75-80-85-90%

Teams of 3 

9 Rounds Relay Style

20/15 Calorie Assault Bike Calories

20 Burpees Over Bar

18 minute cap

One athlete starts every 2:00 and is capped at 2:00 to complete 20/15 cal + 20 burpees

Scoreboard: individual athletes total calories + burpees 

TUESDAY 1.31.23

Strength - Bench Press 4RM - 12 minutes 

Open Prep EMOM 12

M1) 25 Wall Balls

M2) 70 Double Unders or Practice :50

M3) 8 Muscle Ups OR 16 Pull-Ups OR 20 Ring Rows

Scoreboard: total reps. For M2 ONLY double unders count. Single Unders and jumping jacks = zero points 

The intended stimulus of this workout is to TRY and hit the prescribed reps for what would be considered a decent score in the CrossFit Open for competitive athletes. 

Buy Out Positional Strength EMOM 8

M1) 5 Tempo Pull-Ups

M2) 5 Tempo Dips OR Pushups OR DB Bench Press (neutral grip)

Tempo Notes

Pull Tempo: two seconds with chin above the rim, two second control descent. Athletes may use bands 

Push Tempo: two seconds with elbows, locked out, two seconds with elbows by ribs

Coach counts athletes through tempo.

WEDNESDAY 2.1.23

Strength - Deadlift 3RM - 15 minutes

MetCon 

CrossFit Open 13.4

AMRAP 7

3-6-9-12-15-18-etc

Power Clean & Jerks 135/95 lbs

Toes to Bar

Rest 3:00 THEN

AMRAP 5

30 Hang Squat Cleans 135/95 lbs

Max Burpees over bar in remaining time 

THURSDAY 2.2.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Skill: Turkish Get Up

EMOM 12 for QUALITY

M1) 2 TGU Right

M2) 2 TGU Left

M3) L Raises over KB :40

AMRAP 16

16 Single KB Hammer Curls

16 Ring Push-ups (scale Hand Release)

16 Goblet Curtsy Lunges

16 Zombie Sit-ups (holding plate)

FRIDAY 2.3.23

Push Press - 4 Sets of 4 - 12 minutes

Build to Heavy Unbroken Set by Feel

GSO Thruster Row Partner Workout

Teams of 2 Relay

0:00 Athlete A does 21 Thrusters + AMRAP Row or Assault Bike

2:00 Athlete B does 21 Thrusters + AMRAP Row or Assault Bike

4:00 Athlete A does 15 Thrusters + AMRAP Row or Assault Bike

6:00 Athlete B does 15 Thrusters + AMRAP Row or Assault Bike

8:00 Athlete A does 12 Thrusters + AMRAP Row or Assault Bike

10:00 Athlete B does 12 Thrusters + AMRAP Row or Assault Bike

12:00 Athlete A does 9 Thrusters + AMRAP Row or Assault Bike

14:00 Athlete B does 9 Thrusters + AMRAP Row or Assault Bike

Rx: 115/75 lbs

SATURDAY 2.4.23

Mary

AMRAP in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Buyout: Devil emoji

Week of 1.23.23

MONDAY 1.23.23

Skill: Pistol Squat

https://www.instagram.com/reel/ChwnA8kuFNY/?igshid=MWI4MTIyMDE=

Strength - Back Squats - 4 Sets of 6 - 16 minutes

Start at 70% build ot heavy

MetCon

22-16-10

Alternating Pistol Squats OR High Box Step Ups

Chest to Bar Pull-ups OR Ring Rows

Buyout - Tabata L Sit

TUESDAY 1.24.23

Push Press - 4 Sets of 6 - 12 minutes

Build to Heavy Unbroken Set by Feel

1:30 on, :30 off for 18:00 (3 rounds)

A) Handstand Walk OR Wall Walks

B) Box Jump / Step Overs

C) Row Calories

Buyout: Coach Choice 3:00 Abs

WEDNESDAY 1.25.23

Strength - 4RM Deadlift - 12 Minutes

CrossFit Open 18.3

14 minutes to complete 

2 Rounds for Time or AMRAP

100 Double-Unders OR 200 Singles OR 100 Jumping Jacks

20 Overhead Squats (115/80 lbs) - scale to front squats

100 Double-Unders OR 200 Singles OR 100 Jumping Jacks

12 Muscle-Ups OR 24 Pull-ups/Ring Rows

100 Double-Unders OR 200 Singles OR 100 Jumping Jacks

20 Dumbbell Snatches (50/35 lb)

100 Double-Unders OR 200 Singles OR 100 Jumping Jacks

12 Muscle-Ups OR 24 Pull-ups/Ring Rows

THURSDAY 1.26.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength - Hip Thrust - 4x8 - 12 Min

Build to heavy set of 8

EMOM 20

M1) 16-20 Alternating Bicep Curls

M2) 16 DB Hang Reverse Lunges

M3) 16-20 Skull Crushers

M4) Hollow Rocks :45

FRIDAY 1.27.23

Lynne

25 minutes to complete

5 Rounds for Maximum Reps

Unbroken Bench Press

Unbroken Pull-ups 

Rx: Male use Bodyweight 

Female use 75% bodyweight 

Scale to 60% 1RM bench Press

Please note this is NOT for time. Athletes should partner up based on strength, spot each other on bench, and rest 1-2 minutes between movements to maximize output on unbroken sets.

Buyout - at 26:00 mark

Coach Choice 3 minute Abs

Then clean up and take scores. Then

1 min max calories assault bike

SATURDAY 1.28.23

Teams of 4 - 4:00 Tabata, 1:00 Rest for 30:00

A) Sled Relay & Jump Squats

B) Toes To Bar

C) Assault Bike

D) HSPU OR DB Push Press

E) Row

F) Burpee to Plate

Week of 1.16.23

MLK MONDAY 1.16.23

7:30am, 10am, and 12pm classes only 

Back Squats - 4 Sets of 8 - 16 minutes

Start at 65% build ot heavy

Teams of 2 - 15 minutes to complete 

10 Rounds Relay Style (5 each)

12 Hang Power Cleans

12 Toes to Bar

After 10 rounds, max burpees over bar in remaining time 

Rx: 115/75 lbs 

Score 1: time to finish 10 rounds 

Score 2: total burpees 

TUESDAY 1.17.23

Push Press - 4 Sets of 8 - 12 minutes

Build to Heavy Unbroken Set by Feel

AMRAP 15

3 Wall Walks

6 Bar Muscleups or 12 Pull-Ups/Ring Rows

9 Sit Up Get Ups

Buyout

Tabata L Sit

WEDNESDAY 1.18.23

CrossFit Open 18.2 and 18.2A

12 Minutes to Complete

For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Double DB Front Squats (50/35 lbs)

Bar-Facing Burpees

In remaining time, 18.2 A

1 rep max Clean

Each class will have 2 heats with peer judging to get used to the Open format 

THURSDAY 1.19.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Bench Press - 4 sets of 8 - 12 Minutes

Build to heavy by feel

EMOM 20

M1) 15 Reverse Grip Bench Press

M2) 10 Tempo Bentover DB Rows

M3) :40 Tempo Banded Tricep Pull Downs

M4) :40 Tempo Banded Lat Pull Downs

M5) :40 Temp Seated L Raises

FRIDAY 1.20.23

Deadlift - 4 sets of 5 - 12 Minutes

Build to Heavy

Teams of 2 Diane Follow the Leader Style

16 minutes to complete

21-15-9

Deadlift 225/155 lbs

Handstand Push-ups OR DB Push Press

In remaining time max calorie row / bike

Buyout

Tabata Hollow Hold

How does follow the leader work?

Athlete 1 does 21 deadlift 

Athlete 2 does 21 deadlift 

Athlete 1 does 21 handstand push-ups 

Athlete 2 does 21 handstand push-ups

Athlete 1 does 15 deadlift 

Athlete 2 does 15 deadlift 

Etc

SATURDAY 1.21.23

Teams of 2

100 Cal Row OR 80 Cal Bike

10 Power Snatch

20 power cleans

30 back squats

40 sit ups (synchro)

50 burpees (synchro)

40 sit ups (synchro)

30 back squats

20 power cleans

10 power snatch

100 Cal Row OR 80 Cal Bike

(135/95)

Week of 1.9.23

New 6 Week Cycle - Who Dis?

MONDAY 1.9.23 

Week 1

Back Squats - 4 Sets of 10 - 16 minutes

Start at 60% build to heavy

AMRAP 16

10 DB Hang Power Cleans

10 Heel Elevated Split Squats Left

10 Heel Elevated Split Squats Right

20 DB Deficit Pushups 

20 Butterfly Sit Ups

Rx: 50/35 lb DBs

Athletes may scale to 0-1 DBs on split squats and hand release push-ups 

TUESDAY 1.10.23

Push Press - 4 Sets of 10 - 12 minutes

Build to Heavy by Feel

Teams of 2 - 18 min AMRAP Relay

15 HSPU OR 20 DB Push Press

15 Chest to Bar Pull-Ups OR 20 Ring Rows

One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.

Score 1: Total Rounds as Team

Score 2: Total Calories

Buyout

Tabata Hollow Hold

WEDNESDAY 1.11.23

BARBELL CARDIO - TOUCH N GO SQUAT CLEANS

15 minutes to complete 

5-4-3-2-1 Unbroken Sets @50-60-70-80-90%

15 Zombie Sit-Ups after each round 

FOR TIME 

10-9-8-7-6-5-4-3-2-1 Front Squats 185/125 lbs 

1-2-3-4-5-6-7-8-9-10 Toes to Bar

15 MIN CAP

THURSDAY 1.12.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Bench Press - 4 sets of 10 - 12 Minutes

Build to heavy by feel

EMOM 20

M1) 20 Alt DB Bench Press

M2) 20 Alt Gorilla Rows

M3) Handstand or Plank Hold :30-40

M4) Isometric DB Bicep Hold :30-40

M5) Russian Twists :30-45

FRIDAY 1.13.23

Deadlift - 4 sets of 6 - 12 Minutes

Build to Heavy

150 Bay Open Week 1 Challenge

22-16-10

Alternating DB Power Snatch

Burpees Over DB

Rx: 50/35 lbs 

Arm Interlude

21-15-9

Ring Dips / Hand Release Push-ups 

Single DB Bicep Curls

Behind the Neck Tricep Extensions

Buyout 

Tabata L Sit

SATURDAY 1.14.23

Engine Engine #9

90 seconds on, 30 seconds off for 24:00

A) Burpee Muscleups / Pull-ups/ Ring Rows

B) Box Jump Overs

C) Wall Balls

D) Assault Bike

Buyout - Devil Emoji

COMMUNITY SOCIAL SATURDAY AFTERNOON

3PM AT HUDSON HALL

Week of 1.2.23

Week of 1.2.23

Heavy Single Week. We're capping off our December strength series with a test of a few lifts before our New Year Reset starts January 9.

The intention is not necessarily to PR, but to hit a 90%+ heavy single on any given lift in a confined time domain to establish a benchmark for the year. But if the grease is hot, cook and send it!

MONDAY 1.2.23

Back Squat Heavy Single - 15 minutes 

MetCon

Teams of 2 Rotate Every 2:00 for 16:00

21-15-12-9 Front Squats 135/95 lbs

AMRAP Row calories in remaining time each interval 

Score is your total calories as an individual 

TUESDAY 1.3.23

Push Press Heavy Single - 12 Minutes 

EMOM 20

M1) 12 Strict HSPU

M2) 15 Chest to Bar Pull-Ups

M3) 12 Burpee to Plate

M4) Bike 12/9 Calories

M5) AMRAP 123 Up Downs (no score count)

WEDNESDAY 1.4.23

28 minutes to complete 

12-18-24-30 Ring Dips / HR Push-ups 

12-9-6-3 Squat Cleans

10 Burpees over bar after each round 

In remaining time after 4th set of burpees - Heavy Single by feel

Score 1: time to complete 4th set of burpees 

Score 2: heaviest clean

Rx:

Rd1: 12@135@95 lbs (50%)

Rd2: 9@185/125 lbs (60%)

Rd3: 6@225/155 lbs (70%)

Rd4: 3@275/175 lbs (80%)

New Athletes can use DBs and do 10 reps squat clean per round

THURSDAY 1.5.23

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Bench Press Heavy Single - 12 min

Superset EMOM 18

M1) Banded Tricep Pull Downs

M2) Chaturanga push-up or Plank hold

M3) 3 Position Bicep Curl

M4) Farmers Carry

M5) Arms Only Row

M6) Row Pike Up

Work :30-:40 each minute 

FRIDAY 1.6.23

Deadlift Heavy Single - 15 Minutes 

CrossFit Open 17.2

AMRAP in 12 minutes

2 Rounds of:

16 DB Front Rack Lunges (50/35 lb)

16 Toe-to-Bars

8 DB Power Cleans (50/35 lb)

Then, 2 Rounds of:

16 DB Front Rack Lunges (50/35 lb)

16 Bar Muscle-Ups

8 DB Power Cleans (50/35 lb)

SATURDAY 1.7.23

1:30 on, :30 off for 20:00

A) D Ball to Shoulder + Squat

B) Handstand or Plank Hold

C) Double Unders

D) Assault Bike Calories

Buy Out - Teams of 4 Relay

Let The Bodies Hit the Floor

8 Minutes - One athlete starts every 2:00

20/15 Calorie Assault Bike + 20 Burpees over Bar

Week of 12.26.22

MONDAY 12.26.22

12pm Class Only

Juan Christmas Cookies Special 

30 Minute Clock

3 rounds of

2min max burpees

2min max cal row

2min max double unders

2min max cal bike

2min rest

TUESDAY 12.27.22

Push Press 5RM - 12 Minutes 

3 Rounds for Time

15 Strict HSPU

15 C2B Pull-Ups

500/400m Row

WEDNESDAY 12.28.22

5 Rounds

10 Burpees Over Bar

15 Toes to Bar

Squat Clean Ladder

Rd 1: 10@135/95 lbs (50%)

Rd2: 8@185/125 lbs (60%)

Rd 3: 6@225/155 lbs (70%)

Rd 4: 4@255/165 lbs (80%)

Rd 5: 2@275/175 lbs (90%)

New Athletes can use DBs and do 10 reps squat clean per round

THURSDAY 12.29.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Bench Press - Build to Heavy 4RM - 12 minutes 

AMRAP 18

20 Alternating Bicep Curls

16 DB Hang Reverse Lunges

15 BTN Tricep Ext

15 123 Up Downs

FRIDAY 12.30.22

Deadlift 4RM - 12 Minutes 

Teams of 2

10 Rounds Relay Style

6 Power Clean & Jerk 

8 Front Squats

10 Pull-Ups

Rx: 135/95 lbs

SATURDAY 12.31.22

NYE Send It Surprise Workout

SUNDAY 1.1.22

Closed - HAPPY NEW YEAR!

Week of 12.19.22

Schedule Announcements:

Evening classes Mon-Wed consolidated to 5:30pm & 7pm only. Thursday & Friday remain the same (5:30&6:30pm). 5:30pm Members can now stay after class to stretch or do accessory work and 7pm members may come early to do the same.

Closed Saturday December 24 & Sunday December 25 for Christmas.

12pm Class only Monday December 26

Normal Schedule resumes Tuesday December 27

MONDAY 12.19.22

High Bar Back Squats - 15 minutes

4 Sets @ 50-60-70-80%

2 Pause + 2 Full Speed

Pause :02 at the bottom of each pause Rep. 

THEN

build to HEAVY set of BELTLESS 2 Reps

NO BELTS ALLOWED

If your core isn't strong enough to support the weight, don't lift it. 

Leg Day AMRAP 15

15 Bulgarian Split Squats Left

15 Bulgarian Split Squats Right

15 Heel Elevated Goblet Squats

15 Ring Dips

15 Zombie Sit Ups

At 16:00 mark, max burpees over DB

TUESDAY 12.20.22

Push Press 5RM - 12 Minutes

Build to HEAVY UNBROKEN set

Teams of 2 AMRAP 18 Relay

Rx: 

25' Handstand Walk

7 Bar Muscle Ups

Scaled

3 Wall Walks

14 Pull-Ups or Ring Rows

One Athlete Rows while the other does 1 Round of gymnastics. 

Score 1: total team rounds + Reps

Score 2: total team calories 

WEDNESDAY 12.21.22

12 Days of Dumbbells

1 Devil's Press

2 DB Hang Lunges

3 Pushups (Dumbbell Deficit)

4 Burpees Over DB

5 HSPU / Push Press

6 Front Squats

7 Deadlifts

8 Reverse Hang Lunges

9 Pull-Ups / Ring Rows

10 Alt DB Snatch

11 Toes to Bar

12 Thrusters

The Workout is performed like the song.

Round 1 = 1 Devils Press

Round 2 = 2 Lunges + 1 Devils Press

Round 3 = 3 Push-ups + 2 Lunges + 1 Devils Press

Etc

Round 12 = 12 Thrusters, 11 Toes to Bar, 10 Alt DB Snatch… and a Devils Press in a pear tree

THURSDAY 12.22.22

Bench Press - Build to Heavy 5RM - 12 minutes 

EMOM 20

M1) Alternating Bicep Curls

M2) Single DB Skull Crushers

M3) Arms Only Rowing

M4) 123 Up Downs

FRIDAY 12.23.22

Deadlift 5RM - 12 Minutes 

Teams of 2 - 10 Rounds Relay Style

10 Power Cleans 

10 Front Rack Lunges

10 Push Press

Rx: 95/65 lbs

Week of 12.12.22

MONDAY 12.12.22

High Bar Back Squats - 15 minutes

3 Sets @ 50-65-75%

3 Pause + 3 Full Speed

Pause :02 at the bottom of each pause Rep. 

THEN

build to HEAVY set of BELTLESS 3 Reps

NO BELTS ALLOWED

If your core isn't strong enough to support the weight, don't lift it. 

MetCon - AMRAP 15

8 DB Forward Lunges from Plate

8 Heel Elevated Front Squats

8 Toes to Bar

8 Ring Dips OR Hand Release Push-ups 

At 16:00 - 1:00 Max Burpees Over DB - beat your score from last week 

Rx: Two 50/35 lb DBs on 25 lb plate

TUESDAY 12.13.22

Push Press - 12 Minutes

4 sets of 8 - build to HEAVY UNBROKEN set

Every 1:30 for 18:00 (3 rounds)

A) 10 Bar Muscle Ups OR 10 Strict Tempo Pull-Ups (bands allowed)

B) 30 Box Jump/Step Overs 24/20"

C) 15 HSPU / DB Push Press

D) 15/12 Calorie Assault Bike

WEDNESDAY 12.14.22

Strength - 3RM Touch n Go Snatch - 12 min

Advanced Athletes may Squat or Power

Newbies Power

MetCon - Teams of 2 Relay AMRAP 18

30 Double Unders

15 Power Snatch 75/55 lbs

Jump Rope Scales: 60 Single Unders or 30 Jumping Jacks

THURSDAY 12.15.22

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength - Hip Thrusts - 10 min

4x8 Build to Heavy

AMRAP Pump 20 min

5 Pull-Ups or Ring Rows

10 HR Push Ups

20 Alternating DB Bicep Curls

20 Goblet Curtsy Lunges

:30 Plank in Pushup Position 

15 123 Up Downs

FRIDAY 12.16.22 - HOLIDAY PARTY 8PM AT THE GYM!

Conventional Deadlift - 12 Minutes

4x8 Build to Heavy

MetCon - Need More Power

Teams of 2

10 Rounds Relay Style

8 Power Cleans

8 Thrusters

8 Box Jumps 24/20"

Rx: 95/65 lbs

SATURDAY 12.17.22

Hangover Helper

Teams of 3

15 Rounds Follow the Leader Style (5x each)

15 DB Bench Press

15 Pull-ups or Ring Rows

18/15 Calorie Row

Week of 12.5.22

MONDAY 12.5.22

High Bar Back Squats - 15 minutes

3 Sets @ 50-55-60-70%

4 Pause + 4 Full Speed

Pause :02 at the bottom of each pause Rep. 

THEN

build to HEAVY set of BELTLESS 4 Reps

NO BELTS ALLOWED

If your core isn't strong enough to support the weight, don't lift it. 

EMOM 15

M1) 10 Double DB Box Step Ups Right

M2) 10 Double DB Box Step Ups Left

M3) 15 Double DB Front Squats

M4) 10 Strict Pull-ups (bands allowed)

M5) Rest / Zombie Sit Ups (no score count)

At the 16 minute mark, BUY OUT

1:00 Max effort burpees over DB

TUESDAY 12.6.22

Push Press - 12 Minutes

4 sets of 10 - build to HEAVY UNBROKEN set

Bar Nate Walks

AMRAP 20

Rx:

2 Muscle Ups

25’ Handstand Walk

8 American Swings 24/16kg

Scaled

4 Pull-Ups OR 4 Ring Rows

4 Dips OR 4 HR Push-ups 

2 Pike Around Box

8 Swings

No bands today. Pick movements you can do without.

WEDNESDAY 12.7.22

Teams of 2

Block A) Double Grace

60 Power Clean & Jerks for Time

EMOM - 1 Athlete does 5 Burpees Over Bar

Rx: 135/95 lbs

Block B) 8 Rounds for Time Relay Style

15 Toes to Bar

10 Thrusters

Rx: 95/65 lbs

THURSDAY 12.8.22

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Strength - Hip Thrusts - 10 min

4x10 Build to Heavy

EMOM 20

M1) 20 Alternating Gorilla Rows

M2) 20 Alternating DB Bench Press

M3) 3 Position Bicep Curls (:45)

M4) Tempo BTN Tricep Extensions (:45)

M5) AMRAP 123 Up Downs

FRIDAY 12.9.22

Floating Romanian Deadlift - 12 Minutes

4x10 Build to Heavy

MetCon

Teams of 2

10 Rounds Follow the Leader Style (5x each)

20 Alternating Hang DB Power Snatch 

20 Ring Dips OR Hand Release Pushups

Rx: 50/35 lb

SATURDAY 12.10.22

Reverse Cindy - AMRAP 20

15 Air Squats

10 Pushups

5 Pullups or Ring Rows

Rx+ Wear 20/14 lb Vest

BUYOUT

TEAMS OF 4 - 100 ASSAULT BIKE CALORIES FOR TIME

Week of 11.28.22

MONDAY 11.28.22

High Bar Back Squats - 14 minutes

4 Sets @ 50-55-60-65%

5 Pause + 5 Full Speed

Pause :02 at the bottom of each pause Rep. 

Focus for athletes is getting comfortable with the high bar position, keeping upright torso, and maintaining tight core.

Athletes who don't know their 1RM Back Squat can base % on their front squat.

Every 1:30 for 18:00

A) 10/Leg Double DB Bulgarian Split Squats 

B) 22 Heel Elevated Goblet Squats

C) 15/12 Calorie Assault Bike

D) 10 Tempo Strict Pull-Ups 

TUESDAY 11.29.22

Overhead Strength - 12 Minutes

4 Sets @ 50-55-60-65%

5 Strict Press + 5 Push Press

Base % on 1RM Strict Press or start light and make small jumps each set if you don't know 

Teams of 2 Partner AMRAP 18

25' Handstand Walk + 15 Toes to Bar

One Athlete Rows while the other does gymnastics. Switch after each full round. 

Score 1: Total Rounds + Reps

Score 2: Total Calories

WEDNESDAY 11.30.22

The Chief

5 rounds

3 Minute AMRAP

3 Power Clean 135/95 lbs

6 Push-ups 

9 Air Squats

Rest 1 minute 

At 21:00 mark start partner wod

Rx: 40 Bar Muscle Ups for Time

Scaled: 60 Pull-ups or Ring Rows + 60 Ring Dips or Hand Release Push-ups

Every minute on the minute one athlete does 8 Burpees Over Bar

THURSDAY 12.1.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 30

M1) :30-40 Handstand Hold

M2) 16-20 Alt Bicep Curls 

M3) 16-20 BTN Tricep Ext

M4) :30-40 Farmers Carry

M5) AMRAP Starfish V Ups

FRIDAY 12.2.22

Floating Romanian Deadlift

12 Minutes to complete 4 sets of 8

STRONG EMOM 20

M1) 15 Reverse Grip Bench Press

M2) 16 Alt DB Power Snatch

M3) 10 Sit-up Get Ups

M4) Row 18/15 Calories

SATURDAY 12.3.22

Sweaty Surprise