Monday

2 power snatch+1 OHS EMOTMx8

12 min AMRAP
12 OHS 115/75
40 DU
12 TTB
40 DU

This is week 2 of focusing on snatch technique. The goal is bar path. Scale the weight so that you can make it look pretty! For the metcon, we want loading that you can move unbroken for multiple sets. We want the HR up the whole 12 min.

Tuesday

3 sets
5 Front squat 2ct hold 70-75%
8/8 BSS

3rds
400m run
25 wallballs 20/14
15 KBS 70/53
10 Ring Pushups

Front squats and Bulgarian split squats address the core as well as hammer imbalances in the posterior chain. Fixing holes in our game is how we stay injury free and keep making progress. The wod should feel like a mile-mile and a half time trial. This middle time domain is what will allow us to sustain high heart rates for longer periods of time.

Wednesday

Barbell cycling skill work:
Deadlift+HPC+PJ EMOTMx8

“DT”
5rds

12 Deadlift 155/105
9 Hang power cleans
6 Push Jerks

Today is some legit grunt work! In order to preform well, you gotta be efficient. The goal of the E90 is simply to improve economy of motion, not to break a record. Scale the load of the wod to the movement that will hinder you the most.

Thursday

3x
10 Dips
8/8 sing arm DB row

“Michael Does a Triathalon”
1k Row
50 Abmat situps
50 superman back ext
1.2 Bike
50 abmat situps
50 Superman back ext
800m run
50 abmat situps
50 superman back ext

We are going a bit longer today! This is 100% aerobic capacity. A more well developed aerobic system enhances recovery as well as improves our ability to sustain effort for longer periods of time. Hold yourselves accountable on the supermans. Its easy to cheat on these. They are there to improve lower back stabilitiy and muscular endurance.

Friday

Power clean+thruster EMOTMx8

“CrossFit Coronado Conditioning Test”

EMOTM until failure

1-1 thruster 95/65

2-2 burpees

3 3 thrusters

4: 4 burpees

This is one we always test before the Christmas party.  Its a great test of  work capacity and mental toughness.  Once you fail, scale the reps in half, and continue until the last person finishes.

Monday

1 pause power snatch+1 power snatch EMOTMx8

4rds
9 Power snatch 95/65
15 wallballs 20/14
200m run

For the next month we are going to work on improving our technique on snatch.  The goal of the EMOTM is pulling mechanics.  This is practice, not competition.  Make it look pretty.  For the wod, scale the weight so that its unbroken!

Tuesday

12 min ARMAP rest 4 minx2
20/15cal bike/row
20 DB snatch 50/35
10 TTB
20/15 cal bike/row
20 DB squats
10 TTB
20/15 cal bike
20 DB push press
10 TTB
Max cal bike/row

We are testing our 3rm front squat tomorrow.  This will get everyones HR up but won’t overly tax the legs and lower back.  Bring it on the row/bike!  Match or beat your scores.  We will work on TTB at the beginning of class.

Wednesday

Front squat find 3rm

3rds
12 Thrusters 105/70
12 Pullups
15 slam balls 40/30

We have done a ton of back squats.  We’ll see how it carries over to the front squat.  We’ll retest this in a few weeks.  This wod is meant to be a lung burner.  Scale the thrusters so RD 1 is unbroken and the same for slam balls.  Break the pullups in 2-3 quick sets early on if you to and you’ll get a faster time.

Thursday

3x
10 seated DB press
15-20 GHD situps

100DU
20 DL 185/125
5 Rope climbs
100 DU
15 Deadlift 185/125
4 Rope climbs
100 DU
10 Deadlift 185/125
3 rope climbs

We’ve hit seated press and GHD consistently to help improve core strength.  Consistency is key to progress.  The deadlifts are meant to be light/med and done all in a row with good form.  Don’t start off too fast on the DU.  Focus on just cruising.  Pace the rope climbs.

Friday

3x

sampson
windmilss5/5+5/5 OHS pvc

Pistol skills

15 min AMRAP
12 OHL 95/65
12 pushups
12 plyo jumps lat over bar
50m front rack 1×70/53

Pistols are a skill we haven’t hit on much.  They are a great way to build stability.  We’ll work ankle mobility at the beginning of class and then go over multiple pistol progressions.  OH lunges strengthen both the core and single leg but aren’t as challenging for the shoulders as OHS.  We want a consistent effort for this wod.  Start a bit slower, and then pick it up if you feel good.

MondayHope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

CrossFit Total

Find 1rm

Back squat

Press

Deadlift

Hope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

Tuesday

“Championship Helen”

5rds
400m run
21 AKBS 53/35
12 Pullups

Total opposite of yesterday. Our goal is to be stronger and fitter. So here’s the fitter. Championship Helen is my favorite test of aerobic capacity. You have to pace this. Hit the 1st 2 runs at 80% and then pick it up if you can.

Wednesday

“3x
Seated DB press 10
GHD situps/Vups 15

15 min AMRAP
“”Calves Maghee””
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters”””

If you are feeling beat up from the past 2 days, this is a good wod to come in and go 80%. You’ll get some good practice on DU but won’t end up overdoing it on one movement. Use this as a chance to work on your DU as well as quickly transitioning between wods.

Thursday

3 hang power cleans EMOTMx8

4 sets
3 min/1min rest
7 hang power cleans 135/95
5 bar facing burpees
12 Jumping Squats

The goal of the EMOTM is to work on cycling. Its not too get heavy. Focus on being efficient. Its all from the hang to give the lower back a break. The burpees will add up. Think about you breathing and trying to match or beat your score each time.

Friday

8 min AMRAP rest 2 min
24 cal row
12 2xKBDL 53/35
20 abmat situps
50m slam ball bear hug carry
(may sub DB if necessary due to limited KB
rest 5 min after set 2 and max effort 500m row(1 want everyone to row so if you get more rest its ok)

The wider stance DL engage the glutes more and don’t tax the lower back to the same level. Its a great way to still work the buns but allow the body to recover. The goal of the wod today is to hit the row hard. Its ok if you go slower on the other stuff. Today is about the engine. For the final 500m, dig deep, and go for a PR. This will be a great end to a tough week. Cheer each other on and have fun!

Monday

1rd every 5 min
x4
Run 400m
8 Front squat increase wt each rd (From floor) start at 65%
40 DU

This is a different type of strength workout. The goal is to see what you can get up to with an elevated HR. We define strength as the functional application of force. So today, we get to apply all that strength we’ve built over the last 6 weeks.

Tuesday

Train Wreck

15-12-9-6-3 TGU

60-50-40-30-20  AKBS 53/35

30-25-20-15-10 Pullups

Today is the complete opposite of yesterday. This is longer duration, high HR, earn that Thanksgiving Turkey. The key here is pacing. Think about how to break up the bigger sets so that you can pick it up on the last 2 rounds.

Wednesday

5 min AMRAP
50 Wallballs
max rds
7 DL 225/155
7 BF burpees
rest 3 min
5 min AMRAP
40 wallballs
max rds
6 Deadlift 275/185
8 BF burpees
rest 3 min
5 min AMRAP
30 Wallballs 20/14
max rds
5 Deadlift 315/205
9 BF burpees

We haven’t done a lot of deadlifting as strength work, but I think you all will be surprised with how much better your deadlifts feel after all the squats we’ve been doing. I want you to select weights that you can do unbroken for 1 round. The goal is to keep moving for each 5 min.

Thursday

Thanksgiving 9am only!

Friday

9am only!

Monday

Veteran’s Day

Tuesday

Back squats 5-4-3-2
85-90-95-100%

12 min AMRAP
4/4 OHL R 53/35
4/4 OHL L
8 KB squats 2×53/35
8/8 KB PP(1×53)
60 DU

Last week of the squat cycle! Time to see those gainz. If you haven’t been consistent, back it off. It should be hard, but I want you all to get through the first 3 sets. If you fail on the 4th, its ok. For the wod, this is meant to challenge stability with a high heart rate. Take a breath each rep. Focus on being smooth and consistent. If you can’t handle 2 KB for the squats, 2xDB is a good option.

Wednesday

Partner wod
Teams of 2
18 min AMRAP
60 cal row
50 TTB
40 Wall balls 20/14
30 Deadlifts 275/185
10 Muscle ups

This style of partner wod allows us to get in some solid interval work. Break the reps up however but focus on being consistent in that someone should always be working. Believe it or not, you can get stronger doing a metcon. don’t push the deadlifts beyond what you can hold with good form. Consistency is key.

Thursday

Power clean+2 Push Jerk EMOTMx8

4rds
400m run
12 Push Jerk 135/95
8 strict pullups

Next cycle we will spend some time cycling clean and jerks. This is prep for that. Punch under the bar fast. Speed is the key, especially when you are tired. We all need the strict pullups. The are what keep our shoulders safe and strong. For the run, see if you can pull off negative splits but stay consistent throughout the rest of the wod.

Friday

Back squats
5-4-3-2
85-90-95-100%

9-15-21
Bike/row
DB thrusters 50/35
Ball slams 40/30

Last day of the squat cycle. We deload over Thanksgiviing. Attack this wod! Its meant to sting a bit. I want you to scale the thrusters so that you can be aggressive on the bike/row. Its ok if the weight is a bit lighter. Earn that weekend!

Monday

Back squats
6-4-3-2 80-85-80-95%

600m run
50 Wall balls 20/14
400m run
25 wall balls 20/14

The squats are really heavy now. If you haven’t been consistent scale this back 5-10%. Hit the run at 85%, and then get as many of the 50 wallballs as you can unbroken. Once you get to the 400m, its all downhill.

Tuesday

3x
10 L seated DB press
15-20 Vups

5 min AMRAP
TGU
3rds
20 DB snatch 50/35
20 burpees to bar
Burpees to bar

The L seated presses and Vups are great for shoulder and core stability. We can’t neglect upper body. For the TGU, focus on the mechanics, slow is smooth, smooth is fast. On the wod, jumping and touching a target on the burpees force you to land with your feet under you, creating a greater demand on the core. Pace through them and make sure you have good landing mechanics.

Wednesday

5 min AMRAP
50/35 cal bike/row
max rds
8 Deadlift 185/125
30 DU
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
6 Deadlifts 225/155
40 Du
rest 3 min

5 min AMRAP
50/35 cal bike/row
max rds
4 Deadlifts 275/185
50 Du
rest 3 min

If you want to get alot of rounds, you got to earn them on the bike. You are rewarded with calories for pushing the pace. 90% is where you want to be. Scale the weights on the DL so you can get at least 2rds unbroken each time. The last one should be hard, but you should still be able to keep moving.

Thursday

Back squats 6-4-3-2
80-85-90-95%

8 min AMRAP
3,6,9,12,15
Thrusters 95/65
KTE

More heavy squats. I am excited to see you all test this in a few weeks. Don’t be afraid to drop[ the % if needed. You get better when you make it. This wod is a short lung burner. We want fast transitions and unbroken sets. Scale the weight so that this can be maintained. Time to build that motor!

Friday

Teams of 2

400m slam ball run 40/30
20 snatch 115/75
20 Ring dips
400m slam ball run
20 snatch 135/95
20 ring dips
400m slam ball run
20 snatch 155/105
20 ring dips

Teams will alternate back and forth carry the slam ball however they deem fit. Odd objects simulate real life more and tax the core differently than barbells. The snatch weights should increase each round but should not approach failure weights.  Dips are a great strengthening exercise for the upper body and will complement all of our other pressing movements.

Monday

2 Power snatch+1 OHS EMOTMx8

15-12-9-6-3
Power snatch 95/65
Ring pushups
200m run

Focus on a tight bar path on the power snatch and staying engaged during the squat. Use a weight you can do 15x in a row for the wod. If you need to break the reps, it should be on the ring pushups. The run will allow your heart rate to come down for the other movements.

Tuesday

Back squats 4×6 80%
3×10 strict pullups

3rds
500m row
20 walking lunges 50/35
50m SOL carry

Now the squats are getting a bit harder. Don ‘t be afraid to scale the weights if you haven’t been consistent, or if you aren’t feeling up to these percentages. I want it to be challenging, but its more important that you make it with good form. Consistency trumps intensity. The wod is meant to be a burner. Go out at 85% on the rower, and then try and hang on from there.

Wednesday

1x10L/10R TGU

SKill HSPU
8 min AMRAP
20 box Jump over buy in
1/1, 2/2, 3/3…
HSPU
Ball slam 40/30
rest 5 min

1 mile for time:)

The TGU will help develop end range stability and get us prepped for the HSPU. The wod is about an upper body strict press combined with a combo lower and upper body pull. This is a great way to develop upper body strength. The mile run is a great finisher and benchmark. We tend to only run 400m-800m at a time so this will be a nice change of pace. You will probably get a better time if you go out at 80-85% and then pick it up.

Thursday

20 min AMRAP

15/12 cal row/bike
6 Power clean and jerks 115/75
8 TTB

Today we are working on aerobic capacity. The reps are low enough were they should be done unbroken or with a short break. The kicker is the pace you hold on the rower/bike. Don’t start off too fast. This wod is a lesson in pacing. Breath every rep, set a maintainable pace. If you feel good, pick up on the 2nd half.

Friday

Back squats 4×6 80%

3rds
15 DB front squats 50/35
3 rope climbs
50 DU”

Last day of sets across for the squats. After this, we start climbing sets with decreasing reps. The wod is meant to be both a burner and accessory work for the squatting. DB front squats hit the core a bit different than a barbell. They are great for developing stability and work capacity. Rope climbs and double unders are very much skills. The only way to get them is practice and repetition.

Monday

Back squats 3×8 75%
10 pullups each round

3rds
20 Goblet squats7 70/53
4 wall walks
50 DU

Week 3 of the squats. Have way done after this week folks! Stick with them and you’ll see some major gains. Start the wod with a KB you can get all 20 on the first round. Use the wall walks to catch your breath whilst your on the floor. The goal is this wod is quick transitions. Focus on your breathing and move right into the next movement. This should have a Fran type feeling.

Tuesday

Bar Mu skills

Row 500m
5 Bar Mu
20 ambat situps
Bike .6
4 Bar MU
20 abmat situps
Run 400m
3 Bar MU
20 abmat situps
Row 500m
2 Bar mu
20 abmat situps
Bike .6
1 Bar Mu
20 abmat situps

We will spend the first part of class working on bar Mu. The goal is to improve our proficiency or build basic strength to do the movement. The wod alternates between monostructural elements so that we can keep the pace up. Don’t underestimate the situps!

Wednesday

2 C and J EMOTMx6 min

1-10
Climb the ladder
1/1, 2/2, 3/3…
CJ 135/95
TTB

Today is some good ole grunt work. The weight should be medium. It should be a slow steady grind. Quick singles is likely the way to go on the lift. Dont go to failure. This is definitely one to pace!

Thursday

Back squats 3×8 75%

12 min AMRAP
15 walballs 20/14
12 DB snatch 50/35
6 Ring dips

Good work so far on the squats. Again, always better to leave a little on the table as far as weight is concerned and make the set. The wod is meant to be steady movement for 15 min. Try to hold an unbroken pace for as long as possible. The key to this is controlling the breathing and making sure you are properly set in your midline for each movement.

Friday

Du skills

1 mile run
at the 10 min mark

4 rds of cindy
5 pullups
10 pushups
15 air squats
(you get to rest if you finish early)
at the 15 min mark

15-25 min
5 deadlift-135/95, 185/125, 225/155, 275/185, 315/205, 365/225
30 Du each round
Get as far as you can-If you get through these weights before 25 min you are done.

This wod is testing your ability to change weights and lift under a little bit of fatigue. These are some of my favorites because they test overall work capacity. In order to get to the heavy weights, you gotta earn it. Focus on keeping the bar close on the deadlift and landing the next rep in a perfect setup.

Monday

3×5/5 windmills+5/5 single arm OHS
PVC

13.1
17 min AMRAP
40 burpees
30 snatch 75/55
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps 210/120

This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them back to where they are manageable. We want you to be able to move the whole 17 min. Set a pace you can hold on the first set of burpees!

Tuesday

Back squats 3×10 70%
SS 10 pullups

50/35 cal row/bike
35 DB hang squat cleans 50/35
50/35 cal row/bike

The back squats get a little harder from last week. If you came both times last week, they should be no problem and your past the awful soreness phase. If not, don’t be afraid to dial them back. For the wod, hit the first row/bike at 85% effort. Then, break the cleans up in manageable chunks with short rests. Put your foot on the gas for the last row/bike!

Wednesday

5/5 windmills+5/5 OHS single arm
PVC

Skill TGU

5 min AMRAP TGU 50/35 DB
rest 2 min

4rds
400m run
6/6 single arm PP 50/35 DB
12 Ball slams 40/30
10 Knees to elbows

Today is all about single arm. TGU are one of the best single arm/unilateral core movements available. On the AMRAP, don’t go as fast as you can, just focus on consistently hitting the points of performance. They are a strength piece for sure. You will be fatigued going into the wod, focus on taking a breath every rep and setting a maintainable pace on the run.

Thursday

Ring muscle ups

18 min to complete
5rds
4 Muscle ups
8 Deadlift 225/155
50 DU
Max Cal bike/row remaining time

Each week we have been alternating ring and bar MU. The only way to get better at them is for them to be programmed. If you have these, but 4 is too many, we can scale the reps as well. The deadlift should be unbroken each time. If not, drop weight. This wod is set up to control the amount of reps done, but still keep the time domain longer via the row. Remember, calories reward you for working hard! Go get it!

Friday

Rope climb skills

Back squats 3×10 70%

60 Wall balls 20/14
25 Vups
50 KBS 70/53
25 true pushusp
50 KB sumo DL 70/53
7 Rope climbs

Rope climbs are a way to help train our pullup muscles in a different fashion. Strength is not just with a barbell. During this squat cycle is a great time to assess your own movement. Tight ankles, hamstrings etc, ask one of us how to address them.

This chipper will get the HR up and will be a fun way to end the week. You’ll work hard but won’t over do it on any one movement.

Monday 8 October

Back squats 3×10 65%
Super Set 10 strict pullups

3 Rounds
18 Cal Bike/Row
18 Dumbbell Walking Lunges 50/35
18 Kettlebell Swings 70/53

Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week 5 it gets hard..  The metcon is a sprint.  Go out hard on the row and make sure to breath every rep on the lunges and swings.  Try and hold your pace from round 1 on 2 and 3.

Tuesday 9 October

Power cleans 205/135
10-8-6-4-2
Double Unders
50-40-30-20-10
50m Statue of Liberty Carry 50/35

We will spend some time warming up our DU and power cleans.  This might be a wod where you want to do quick singles for each power clean.  It should be heavy, but not so heavy that you fail.  The statue of liberty works shoulder and core stability.

Wednesday 10 October

Close grip bench Bench Press 3 x 10

4 Rounds: 1 Minute Max Reps of Each
Cal Bike
Toes to Bar
Burpee Box Jump overs 24/20
Rest 1 min

We program bench to strengthen horizontal pressing.  This is a very functional angle of the shoulder.  We use close grip because it puts the shoulders in a safer position.  The wod is meant to be low load on the joints, high heart rate.  This will allow us to recovery from the past 2 days and hit tomorrow hard all the while building endurance.

Thursday 11 October

Back squats 3 x 10 65%
Super Set with Dumbbell Row 8L/8R

3 Rounds
400m run
15 Jumping squats(Hands behind head
12 Push Press 50/35

Day 2 of our back squats.  You might be sore from Monday, but you won’t get as sore this time.  The wod is a burner.  This is a similar stimulus to the benchmark Helen and should feel like a mile run.  Use a weight you can get round 1 unbroken.

Friday 12 October

Bar muscle ups skills!!

15 min AMRAP
10 Kettlebell Sumo Deadlift 2 KB 53/35
10 Weighted Box Step Ups 1 KB 53/35
3 Bar Muscle Ups

Hold the kettlebell however you want.

If you don’t have bar muscle ups, this is the day for you.  Maybe you’ll get your first one, or connect several together.  The sumoDL with 2xKB causes a wider stance and really hits the inner thighs and glutes hard all while sparing the low back.  The weighted stepups are our odd object work.  You may hold it(1KB) any way you want.  The goal of this wod is to maintain a consistent pace throughout.  Definitely not a sprint.