WODs & News

WODS

CrossFit

2017-12-16

Holiday Party
Metcon
The Grinch (Time)
10 RFT w/ partner (alternate movements)
12 Burpee
24 Sit-ups
36 Air Squats
3,2,1, Go

P1: 10 Burpee
then:
P2: 20 sit-ups
then:
P1: 30 air squats
then:
P2: 10 burpee
then:
P1: 20 sit-ups

BFitX

2017-12-15

BFitX 12/15/17
Warm-up
With partner complete 50 total med ball sit ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP3 x 4 ,rest 1:00
10 hanging knee raise
20 Mtn Climbers
40 single unders
Pick up where you left off each rd

CrossFit

2017-12-15

CFB-12/15/17
Warm-up
3x
1 Wall Walk + :30 Noes & Toes Handstand Hold
5 Strict Pull-ups
10 Split Jumps
Pre-WOD
Metcon (No Measure)
EMOM8
MIn 1: 5 SHSPU
Min 2: 10 PIstols
Min 3: 3 Power Clean & Jerk
Min 4: Rest/ Adjust
Metcon
Metcon (AMRAP - Reps)
With a 15:00 clock
Complete 8 Rounds of "Mary" and in the remaining time complete as many clean & jerks 155/105# as possible
Mary: 5 HSPU + 10 Pistols + 15 Pull-ups

Scaled Mary: 5 Box Top HSPU, 10 Box Top PIstols, 15 Jumping Pull-ups

Scaling this WOD: IF you are not performing this workout RX you are going to do an AMRAP12 of "Scaled MAry" leaving 3:00 for C&J's

We are looking for a weight that you can move 4-6/min not super light or super heavy somewhere around 50-60% 1RM

BFitX

2017-12-14

BFitX-12/14/17
Metcon
Metcon (Time)
For time
40 air squat
40 lunges
40y bear crawl
30 air squat
30 lunge steps
30y bear crawl
20 air squat
20 lunges
20y bear crawl
10 air squat
10 lunges
10y bear crawl

CrossFit

2017-12-13

CFB-12/13/17
Weightlifting
Warm-up
Group #1
3:00 Steady Row/ NO screen/ Clean it up

Group #2
2x
10 Tap Swings
10 Push-ups
30 Double Unders
Kettlebell Z-Press (5x 6-8reps)
Strict HSPU Accessory work
Metcon
Metcon (No Measure)
EMOM18
Min 1-6: 5 Strict Ring Dips
Min 6-12: 15 kettlebell swing
Min 12-18: 45 Double Under
Min 18-24: 1500/1200m Row for TIME

BFitX

2017-12-13

BFitX-12/13/17
Metcon
Metcon (AMRAP - Reps)
AMRAP18- Teams of 2
100 Calorie Row
100 Wall Ball

CrossFit

2017-12-12

CFB-12/12/17
Warm-up
4 Rounds
5 t2b
10 GHD Hip Extensions
20 Box Step-ups
Pre-WOD
Sumo Deadlift
10-8-6-4
Weightlifting
Sumo Deadlift (10x2)
E2MOM
Accessory
Metcon (No Measure)
4 Rounds
:20 GHD Sit-ups
:20 Hold at Parallel
:20 GHD Sit-ups
Rest as needed between rounds

BFitX

2017-12-12

BfitX 12/12/18
Metcon (AMRAP - Reps)
5x
1:00 plank
1:00 sit ups
1:00 no push up burpees
1:00 rest

Olympic Weightlifting

2017-12-12

CFB Oly 12/12/2017
MisFit Snatch Complex (Weight)
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
15 min to etablish a max complex for the day
Power Clean (EMOM 9, 1 Power Clean + 1 Front Squat + 1 PJ)

MFT

2017-12-12

MFT #1344
Metcon (Time)
3 Rounds of:
15 DB Thruster 50/30#
15 Burpee Box Jumps 24/20"
Metcon (2 Rounds for reps)
5 Rounds:
Max Muscle Ups in 60 seconds
Rest 60 Seconds
Max Squat Snatch 135/95lbs in 60 seconds
Rest 60 seconds

BFitX

2017-12-11

BFitX-12/11/17
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push-ups
1-2-3-4-5-6-7-8-9-10
Wall Balls

CrossFit

2017-12-11

CFB-12/11/17
Warm-up
Lat Smash + OHS Stretch (BB+ Foam Roller)

then:

Dynamic Stretching

then:

20 PVC pass thru + 10 PVC OHS

then:

3 Rounds slow & steady

5 Hang Squat Snatch + 5 OHS + 5 Sotts Press
Weightlifting
Snatch Balance (3-3-3-2-2-2-1-1-1)
Metcon
Metcon (AMRAP - Reps)
AMRAP8
3-6-9-12-15...etc
Overhead Squat 75/55#
Box Jump Over 24/20"

MFT

2017-12-11

MFT #1343
Back Rack Lunge (5x10 (5 ea/leg))
Metcon (5 Rounds for reps)
Power Clean Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

CrossFit

2017-12-09

Bring a Friend-12/9/17
Metcon
Bring a Friend Day

BFitX

2017-12-09

BFitX-12/8/17
Metcon (AMRAP - Reps)
3:00 Row
3:00 Air Squats
3:00 Jumping Pull-up
2:00 Row
2:00 Air Squats
2:00 Jumping Pull-up
1:00 Row
1:00 Air Squats
1:00 Jumping Pull-up

MFT

2017-12-09

Mft #1342
Weightlifting
Push Jerk (1rm)
Metcon
2018 Cycle 3 –Test Week Day 5 (Time)
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups
2018 Cycle 3 –Test Week Day 5-interval (AMRAP - Rounds and Reps)
In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure

CrossFit

2017-12-08

CFB-12/08/17
Metcon
Warm-up
Repeat 4x
:20 handstand hold
:10 rest
:20 deadhang
:10 rest
:20 split jumps
:10 rest
:20 hollow hold
:10 rest
*alt mvmts
Metcon (Time)
Teams of 2
Buy in: 50 Toes-to-bar

Then:
10 rounds total
40' DB Front Rack Walking Lunges 50/35's
50 Double Under

Cash out: 50 Toes-to-bar
Scaling: 100 knees above waist

150 singles

MFT

2017-12-08

MFT #1341
Metcon
2018 Cycle 3 –Test Week Day 4 (AMRAP - Rounds and Reps)
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
Weightlifting
Deadlift (5-5-5)
Metcon
Metcon (Weight)
EMOM15
MIn 1-5: 10 Deadlift
Min 5-10: 15 Wall Ball 20/14#
Min 10-15: 50 Double Under

BFitX

2017-12-07

BFitX-12/7/17
Metcon

CrossFit

2017-12-06

CFB-12/6/17
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

BFitX

2017-12-06

BFitX-12/6/17

MFT

2017-12-06

MFT #1340

CrossFit

2017-12-05

CFB-12/5/17
Weightlifting
Back Squat (10x2)

Olympic Weightlifting

2017-12-05

CFB Oly Cycle #2
Prioritize the complex, only move on to snatch section if you have 12-15 min to warm up and get the 7 min EMOM in before the 6pm starts
Weightlifting
Warm-up
Run/Bike/Ski/Row :90
Then, 2 Rounds of the Following:
10 Banded Good Mornings
10 PVS Dislocate
:30 Dead-hang from rig
:30 Goblet Squat Hold
10 KBS
Misfit Clean Complex (Work to heaviest weight for complex)
Complex: 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk. No breaks, done as complex where bar does not go back to ground between reps
Power Snatch Complex (EMOM 7, 1 PS + 1 HPS AHAP)
Power Snatch + Hang Power Snatch

BFitX

2017-12-05

BFitX
Metcon

MFT

2017-12-05

MFT #1339
Weightlifting
Back Rack Lunge (10RM)
5 ea. leg
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Metcon (AMRAP - Rounds and Reps)
Every :90 Until Failure
5/4 Bar Muscle Ups
5 Shoulder to Overhead 185/135lbs
Add 10/5lbs each round.

CrossFit

2017-12-04

CFB-12/04/17
Metcon
Metcon (AMRAP - Reps)
AMRAP 30- Teams of 3
150 Bench Press 135/95#
150 Hang Power Cleans 135/95#
Max Strict Pull-ups in remaining time
1:2, minimum set of 10 reps on barbell movements.

BFitX

2017-12-04

BFitX-12/4/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP15
24 sit-ups
16 box step-ups
8 burpees

MFT

2017-12-04

MFT #1338
Weightlifting
Misfit Clean Complex
Complex: 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk. No breaks, done as complex where bar does not go back to ground between reps
Metcon
2018 Cycle 3 –Test Week Day 1 (AMRAP - Rounds and Reps)
AMRAP 10 Minutes:
15 Calories on Rower
15 Handstand Push-Ups (Open Standard)
15 Hang Power Snatch 95/65lbs
Bitch Work
2k Ski (Time)
For Time:
2k Ski

CrossFit

2017-12-02

CFB-12/2/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP21-Teams of 3
100 Calorie Row
200 Air Squats
300 Double Unders
900 singles

CrossFit

2017-12-01

CFB-12/1/17
Weightlifting
Power Clean + Push Jerk (3-3-3-3-3-3-3)
Every 2:00 perform 3 power cleans (jerk on 3rd rep only each round). Begin at roughly 65-70% 1RM and try to add weight each round.
Metcon
Metcon (Time)
For Time
50 Toes-to-bar
*Every time you break perform 10 Box Jumps Overs (Scale 100 knees above waist)

BFitX

2017-12-01

BFitx-12/1/17
Metcon
Metcon (AMRAP - Reps)
Repeat 4x
:45 slam ball
:45 plank
:45 kettlebell swing
:45 plank
:45 AAB
:45 plank

BFitX

2017-11-30

BFitX
Metcon
Metcon (Time)
10 rounds of:
5 Pull ups
10 Push Ups
15 Air Squats

CrossFit

2017-11-29

CFB-11/29/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP25
Run 200m w/ plate 45/25#
20 Lunge steps w/ plate 45/25#
20 Push-ups
Gymnastics

BFitX

2017-11-29

BFitX-11/29/17
Metcon

CrossFit

2017-11-28

CFB-11/28/17
Warm-up
Box Shoulder Stretch

4x
8 ball slams
8 Push-ups
Gymnastics
Metcon (No Measure)
5x10
Horizontal Ring Rows
*10:00 clock, goal is to complete one set AT LEAST every 2:00
Metcon
Metcon (Time)
50-40-30-20-10
Kettlebell Swings 53/35#
Abmat Sit-ups
Extra Credit
Metcon (No Measure)
5x15
Band Pull aparts

BFitX

2017-11-28

BFitX-11/28/17
Metcon
Metcon (AMRAP - Reps)
AMRAP15- Teams of 3
Max Calorie Row
Alt on the minute.

Olympic Weightlifting

2017-11-28

Re-test week
Weightlifting
Snatch (Establish new 1 RM)
Clean and Jerk (Establish a new 1RM)

CrossFit

2017-11-27

11/27/17
Warm-up
3x
8 BTN Press
8 Reverse Lunges
40 Double Under
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Back Squat 135/95#
Bar Lateral Burpee

BFitX

2017-11-27

BFitX-11/27/17
Metcon
Metcon (AMRAP - Rounds and Reps)
"Death by" Wall Balls
MIn 1: 10 Wall Balls
Min 2: 11 Wall Balls
Min 3: 12 Wall Balls
......etc until failure

MFT

2017-11-27

MFT #1333
Weightlifting
Snatch (1 RM)
Clean and Jerk (1RM)
Metcon
Cycle 2 Test Week Day 1 (Time)
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
Gymnastics
Handstand Push-ups (3x ME)
in 10:00 window complete 3 sets of handstand push-ups for max reps

CrossFit

2017-11-25

Sweaty Saturday
Metcon
Metcon (No Measure)
AMRAP6 in teams of 3 at each station (1:2)

1. 30y Farmers Carry 70's/ 53's
2. 1 Tire Flip
3. 1 Rope Climb
4. 5 Burpee Box Jumps 24/20"
Amrap6x4, rest 1:00

Tire flip- 2 work, 1 rest rotate each flip (scale all 3 flip)

BFitX

2017-11-24

BFitX-11/24/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP15
24 Sit-ups
16 Lunges
8 Burpees

CrossFit

2017-11-23

Thanksgiving
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit

2017-11-22

WOD-11/22/17
Weightlifting
Power Clean (Establish a 1RM)
Metcon
Metcon (Time)
For Time
100/75 Calorie Row
30 Power Cleans @65-75% of 1RM
*5:00 cap on row

BFitX

2017-11-22

BFitX-11/22/17
Metcon
Metcon (AMRAP - Reps)
3x
:30 sit-ups
:30 rest
3x
:30 calorie row
:30 rest
3x
:30 mountain climbers
:30 rest
3x
:30 jumping pull-ups
:30 rest

CrossFit

2017-11-21

CFB-11/21/17
Metcon
Metcon (AMRAP - Reps)
3x
1:00 Kettlebell Swings
1:00 Rest
then:
3x
1:00 AAB
1:00 Rest
then:
3x
1:00 Double Unders
1:00 Rest
then:
3x
1:00 Burpees
1:00 Rest
then:
3x
1:00 Ski
1:00 Rest

BFitX

2017-11-21

BFitX-11/21/7
Metcon
Metcon (AMRAP - Rounds and Reps)
Amrap12
10 Push ups
20 kettlebell Swings
30 Air Squats

CrossFit

2017-11-20

CFB-11/20/17
Metcon
3x
5 Push-ups
10 Sit-ups
15 Air Squats
Warm-up
A.: Tabata Bodybuilding (No Measure)
1. Bicep Curls
2. Lunge Hold
3. Shoulder Press
4. Back Squat
Perform 8 rounds of each movement (:20/:10) with an empty barbell before moving on to the next one.
B.: Tabata Abs (No Measure)
1. Side Plank-L
2. Side Plank- R
3. Hollow Rocks
4. Flutter Kicks
For the first 16 rounds alternate between R & L side planks then complete 8 continuous rounds of hollow rocks followed by 8 continuous rounds of flutter kicks.

BFitX

2017-11-20

BFitX-11/20/17
Metcon
Metcon (AMRAP - Reps)
3 rounds for reps

1:00 aab
1:00 rest
1:00 burpee
1:00 rest
1:00 shuttle run
1:00 rest

CrossFit

2017-11-18

Test Day # 5
Warm-up
Dynamic

then:

2x
Run 200m
10 Box Jumps
10 Wall Balls
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
*30:00 time cap

reduce weight on ball to one you can do at least 20-25 reps efficiently, and unbroken.

if 30 box jumps takes longer than 2:00 scale height or reps or both
Beginner "Kelly" (Time)
5 Rounds
200m Run
15 Box Jumps
15 Wall Ball Shots

BFitX

2017-11-17

BFitX-11/17/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP15
3-6-9-12-15-18....etc
Slam Ball
Kettlebell Swing
*10y Walking Lunge Between Movements
3 Slam Balls
10y Walking Lunge
3 KBS
10y Walking Lunge
6 Slam Balls
10y Walking Lunge
6 KBS
etc......

CrossFit

2017-11-17

Test Week Day #4
Warm-up
5-10-15-20-25-20-15-10-5
Double Under (5:00 cap)
Pre-WOD
2 Rounds
5 HSPU or Push press 75/55#
5 Goblet Squat
5 T2B
5 Hang Power Snatch
5 Burpee
CFB Test WOD #3 (AMRAP - Reps)
AMRAP 15
35 Double Under
35 Handstand Push-ups
35 Double Under
35 Goblet Squat 70/44#
35 Double Under
35 Toes-to-bar
35 Double Under
35 Hang Power Snatch 75/55#
35 Double Under
35 Burpee
3:1. Single: DU
Scale HSPU w/ BB PP same weight as hang pwr snatch
Accessory
Metcon (Time)
for time
100 sit-ups
100 Push-ups for time (Time)
100 Push-ups for time

BFitX

2017-11-16

BFitX-11/16/17
Metcon
Metcon (Time)
Buy in: 30 Jumping Pull-ups
then:
5 rounds of
15 Goblet Squats
10 Push-ups
then:
Buy out: 30 Jumping Pull-ups

CrossFit

2017-11-15

CFB-11/15/17
Metcon
"Grit & Grace" (AMRAP - Reps)
4 Rounds of:

AMRAP 3
500/400m Row
ME Overhead Squat in remaining time 115/75#

Rest 3:00 Between sets
Accessory
100 Push-ups for time (Time)
100 Push-ups for time

BFitX

2017-11-15

BFitX- 11/15/17
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2017-11-14

Re-Test- 11/14/17
Warm-up
Weightlifting
Push Press (Establish a new 5RM (compate to 10/11))
Metcon
"Grip & Rip" (AMRAP - Rounds and Reps)
AMRAP7
30 Pull-ups
30 Power Clean & Jerks 135/95#
compare results to 8/22
Extra Credit
Metcon (Time)
Accumulate 5:00 plank
*8:00 time cap, compare results to 8/22

BFitX

2017-11-14

BFitX-11/14/17
Metcon
BFit Benchmark #1 (Time)
35-25-15
Burpees
15-25-35
Wall balls 20/14#
Warm-up
3x
5 Wall Ball w/ :02 pause @ bottom
5 Push-ups

Olympic Weightlifting

2017-11-14

CFB Oly Programming Cycle Week 5
Squat Clean and Jerk (Every :90 for 12, 1 C&J 90%+)
Power Snatch (EMOM 7, 1 Power Snatch - Heavier than Week 3)
Overhead Squat (2-2-2-2, AHAP)

CrossFit

2017-11-13

Re-Test Week-11/13/17
Weightlifting
Warm-up
Couch Stretch 1:00/side

then:

3x
15 Hip Extensions
15 Squats w/ plate
A.: Front Squat (3xME Bodyweight Front Squats)
3 Attempts at Max Rep Bodyweight Front Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets, use the same exact weight as 8/21 and beat your score!!
B.: Deadlift (Establish a new 2RM Deadlift, last seen 8/22)
Extra Credit
.50 Cal Assault (Time)
For Time
50/30 Calorie Bike
compare resuluts to 8/21

BFitX

2017-11-13

BFitX-11/12/17
Metcon
Metcon (AMRAP - Reps)
EMOM16
Min 1: Max Calorie Row
Min 2: Plank Hold

CrossFit

2017-11-11

Sweaty Saturday-11/11/17
Metcon
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
*40:00 time cap, come as close to RX as SAFELY possible. Team option available

CrossFit

2017-11-10

CFB-11/10/17
Skill
Metcon
Metcon (Distance)
With a 19:00 clock repeat the following for max distance
10y Broad Jump
20y Bear Crawl
30y Walking Lunges
40y Shuttle Sprint
5:00 Work
1:00 Rest
4:00 Work
1:00 Rest
3:00 Work
1:00 Rest
2:00 Work
1:00 Rest
1:00 Work

* Your score is total distance covered, 1 full round = 100y

BFitX

2017-11-10

BFitX-11/10/17
Metcon
Metcon (AMRAP - Rounds)
AMRAP15

JUju on that beat.

BFitX

2017-11-09

Bfitx
Metcon
Metcon (AMRAP - Rounds)
30-25-20-15-10
Slam Balls
Jumping Pull-ups

CrossFit

2017-11-08

CFB-11/8/17
Weightlifting
Bench Press (10-8-6-4-4-4)
Metcon
Metcon (Time)
For Time
30-20-10
Front Squat 95/65#
Kettlebell Swing 53/35#
Double Under x 3

BFitX

2017-11-08

BFitX-11/8/17
Metcon
Metcon (AMRAP - Reps)
4x
1:00 jump rope
1:00 plank hold
1:00 shuttle runs
1:00 sit ups

CrossFit

2017-11-07

CFB-11/6/17
Metcon
Metcon (AMRAP - Reps)
For Max Reps
3:00 Max Calorie Row
3:00 Max Abmat Sit-ups
3:00 Max Burpee Pull-ups
2:00 Max Calorie Row
2:00 Max Abmat Sit-ups
2:00 Max Burpee Pull-ups
100 Max Calorie Row
1:00 Max Abmat Sit-ups
1:00 Max Burpee Pull-ups
Scale Burpee Pull-ups w/ 5 Burpees then 5 Band Pull-ups or Jumping PU

Olympic Weightlifting

2017-11-07

CFB Oly Programming Cycle Week 4
Weightlifting
Snatch (Every :90 for 12 Min, 2 Full Snatches 85%+)
Power Clean (EMOM 9, 2 Power Clean AHAP)
Split Jerk (6x1 Jerk 90%+ of 1RM, Split or Push from Rack)

BFitX

2017-11-07

BFitX-11/7/17
Metcon
Metcon (Time)
4 Rounds
60y Walking Lunge
20 Wall Balls
10 Push-ups

CrossFit

2017-11-06

CFB-11/6/17
6am & 6pm classes will be held in the back room.
Weightlifting
Deadlift (5-3-1)
5@75%
3@85%
AMRAP@95%

or:

5-3-1, AHAP
Metcon
Metcon (Time)
5 Rounds
10 UB Deadlift @ 60%
30 Air Squats
8:00 time cap, the weight is the weight, you'll need to push the intensity on the air squats if you want to finish.
Extra Credit
Metcon (AMRAP - Reps)
3x
UB Push-ups, rest 2:00

CrossFit

2017-11-04

Sweaty Saturday-11/04/17
Metcon
Metcon (Time)

CrossFit

2017-11-03

CFB-11/3/17
Metcon
Metcon (3 Rounds for reps)
AMRAP4 x3, Rest 2:00
400m Run
15 Shoulder-to-OH 95/65#
Max Knees-to-elbow in remaining time
The shoulder-to-OH designation means you can choose between strict press, push press and push jerk......the answer is push jerks

BFitX

2017-11-03

BFitX-11/3/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP15
20 Jumping Pull-ups
20 Slam Balls
20 Box Step-ups

BFitX

2017-11-02

BFitX-11/02/17
Metcon
Metcon (AMRAP - Reps)
For max reps
3:00 wall balls
3:00 30 shuttle runs + KBS
2:00 wall balls
2:00 20 shuttle runs + KBS
1:00 balls
1:00 10 shuttle runs + KBS

CrossFit

2017-11-01

CFB-11/01/17
Weightlifting
Power Snatch + Overhead Squat (10:00 to Build up to 1RM)
Metcon
Metcon (Time)
AMRAP10
8 Power Snatch 75/55#
4 Pull-ups

BFitX

2017-10-31

BFitX-10/31/17
Metcon
Metcon (Time)
45-30-15
Air Squats
Sit-ups
Single Unders x2

CrossFit

2017-10-31

Halloween-10/31/17
Gymnastics
Metcon (AMRAP - Rounds)
EMOM8
4-6 Strict Handstand Push-ups
If 0 HSPU perform Box top, if 0 Hspu but 10-15 perfect box top, strict DB Press AHAP
Metcon
Metcon (AMRAP - Reps)
2 Rounds of:
1:30 Max Calorie AAB
:30 Rest
1:30 Max Burpees
:30 Rest
1:30 Max Calorie Ski
:30 Rest
1:30 Max Push-ups
:30 Rest
1:30 Max Calorie Row
:30 Rest
1:30 Max Distance Bear Crawls
:30 Rest

Olympic Weightlifting

2017-10-31

10/31/2017 CFB Oly
Weightlifting
Squat Clean and Jerk (EOMOMx12, 2 Squat Cleans + Jerk on Rep 2 85%+)
Power Snatch (EMOM 9, 2 Power Snatch (AHAP) Drop & Reset)
Overhead Squat (5-5-5-5 OHS, goal 80%+ of 1RM Snatch)

CrossFit

2017-10-30

CFB-10/30/17
Weightlifting
Front Squat (8-8-8-8-8)
Accessory
Romanian Deadlift (4x15)
beat score from 9/4
Extra Credit
Metcon (AMRAP - Reps)
Tabata Split Jumps
the goal is to do the same number of reps each round

CrossFit

2017-10-28

Sweaty Saturday-10/28/17
Metcon (AMRAP - Rounds)
AMRAP21- Teams of 3
1: 15 Calorie Row
2: 20 Kettlebell Swings 53/35#
3: 25 Sit-ups
follow the leader,Keep row under :60, scale if needed. Score is full rounds completed

BFitX

2017-10-27

BFitX-10/27/17
Metcon (Time)
For Time
25 Wall Balls
20y Bear Crawl
20 Wall Balls
20y Bear Crawl
15 Wall Balls
20y Bear Crawl
10 Wall Ball
20y Bear Crawl
5 Wall Ball
20y Bear Crawl

CrossFit

2017-10-27

CFB-10/27/17
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Extra Credit
Metcon (AMRAP - Reps)
AMRAP6
2 Strict Chest-to-bar pull-ups
complete as many sets of 2 as possible in 6:00, scale with band.
Warm-up
1-Lat Smash
2-Dynamic
3- Dislocates 3x 10
4- 15 PVC OHS (with :03 pause @ bottom, move grip and stance in every 3 reps)

BFitX

2017-10-26

BFitX-10/26/17
Metcon (AMRAP - Rounds)
AMRAP20
200m Run w/ med. ball
Rest 1:00

BFitX

2017-10-25

BFitX-10/25/17
Metcon (Time)
For time:
30-20-10
Burpee
30-60-90
Single Under

CrossFit

2017-10-25

CFB-10/25/17
Weightlifting
Squat Clean (10:00 to practice/build towards a 1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
Every 2:00 until failure
5 Squat Cleans 135/95#
3 Pull-ups
Pull-ups increase by 3 reps each round
Extra Credit
Metcon (Time)
For time:
50/35 Calorie Ski

BFitX

2017-10-24

BFItX-10/24/17
Metcon (Time)
10 Rounds of:
5 push-up
10 Air Squats
15 sit-ups

CrossFit

2017-10-24

CFB-10/24/17
Gymnastics
Ring Dips (Every 2:00 x 5 complete as many reps as possible)
Scale- if 0-5 rings dips, use band and aim for 5-10 reps per round. If unable to complete 5-10 reps with red or black band, scale to bench dips.
Metcon
Surfer on Acid (Time)
3 Rounds of:
400m Run
21 Burpee
Compare times to 6/28/17 in WODtogether
Extra Credit
5 Rounds of:
10 V-ups of Tuck-ups
:30 Hollow Hold
Rest as needed between sets in order to complete unbroken

Olympic Weightlifting

2017-10-24

10/24/2017 CFB Oly Cycle Week 2
Weightlifting
Snatch

BFitX

2017-10-23

BFitX-10/23/17
Metcon (AMRAP - Reps)
2 Rounds of:
2:00 Max Calorie Row
1:00 Plank
1:00 Rest
2:00 Max Calorie Row
1:00 Wall Sit
1:00 Rest

CrossFit

2017-10-23

CFB-10/23/17
Weightlifting
Deadlift (3-3-3)
3@70%
3@80%
AMRAP@90%

or:

3-3-3, AHAP
Metcon
Metcon (Weight)
EMOM10
Min 1: 10 Deadlift @ 60% 2RM
Min 2: Wall Sit
Extra Credit
Metcon (Time)
4 sets of:
20 UB Push-ups
increase scaling difficulty or beat time from last attempt

CrossFit

2017-10-21

Sweaty Saturday-10/21/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP18
Run 200m w/ med. ball 20/14#
6 Kettlebell Swing 53/35#
6 Toes-to-bar
Run 200m w/ med. ball 20/14#
8 Kettlebell Swing
8 Toes-to-bar
Run 200m w/ med. ball 20/14#
10 Kettlebell Swing
10 Toes-to-bar
etc...
Beginners: Sub T2B with sit-ups, keep swings light and run without a med. ball if run takes over 2:00

BFitX

2017-10-20

BFitX-10/20/17
Metcon (AMRAP - Reps)
4 Rounds
:40 Max Effort Row
:20 Rest
:40 Tuck-ups
:20 Rest
:40 Broad Jumps
:20 Rest
:40 Mountain Climbers
:20 Rest

CrossFit

2017-10-20

CFB-10/20/17
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Extra Credit
Bench Press (5-3-1-1-1)
Beat weight from 2 weeks ago

BFitX

2017-10-19

BFitX-10/19/17
Metcon (AMRAP - Rounds and Reps)
AMRAP12
10 Kettlebell Swing
20 Walking Lunge Steps
40 Singles Unders

BFitX

2017-10-18

BFitX-10/18/17
Metcon (AMRAP - Reps)
5 Rounds of:
:30 air squats
:30 push-ups
1:00 macx cal aab
1:00 rest

CrossFit

2017-10-18

CFB-10/18/17
Weightlifting
Power Snatch (Establish a 1RM)
Metcon
Metcon (3 Rounds for reps)
AMRAP4 x3, Rest 2:00
3 Power Snatch 95/65#
6 Push-ups
9 Air Squats
Start fresh each round
Extra Credit
Metcon (4 Rounds for reps)
4x
:30 Max Calorie AAB
2:00 Rest

BFitX

2017-10-17

BFitX-10/17/17
Metcon
Metcon (Time)
For time
35-25-15
Ground-to-overhead 45/25#
Jumping Pull-ups
(200m run, between sets)

CrossFit

2017-10-17

CFB-10/17/17
Gymnastics
Ring Muscle-ups
Metcon
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Extra Credit
4x
:20 in and outs
:10 rest
:20 bicycle forward
:10 rest
:20 bicycle backward
:10 rest
:20 russian twists
:10 rest

Olympic Weightlifting

2017-10-17

10-17-2017 CFB Oly
Weightlifting
Squat Clean and Jerk (EOMOM 12, 3 Squat Cleans + Jerk on 3rd Rep 75%+ )
Power Snatch Complex (EMOM 9, PS + HPS)
Power Snatch + Hang Power Snatch
Single Arm OHS (3 sets of 5 reps of single arm DB/KB OHS, AHAP)

MFT

2017-10-17

MFT #1304
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs
Bitch Work
Metcon (4 Rounds for time)
4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups
Rest 2:00

BFitX

2017-10-16

BFitX-10/16/17
Metcon
Metcon (AMRAP - Reps)
AMRAP12
35 Calorie Row
45 Air Squats
55 Sit-ups
Max Burpee in remaining time

CrossFit

2017-10-16

CFB-10/16/17
Warm-up
Squat Prep
Weightlifting
Front Squat (10-10-10-10-10)
Beat or match weight used on 9/8/17
Accessory
Romanian Deadlift (3x15)
heavier than 9/8
Mobility
Couch Stretch
2:00/side
Extra Credit
Metcon (Time)
For time:
100y walking lunge

MFT

2017-10-16

MFT #130
Weightlifting
Snatch (6x3 @70-75%)
Metcon
Metcon (Time)
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike

CrossFit

2017-10-14

CFB-10/14/17
Metcon
Metcon (Time)
3 Rounds
200m Plate Carry 45/25#
20 Push-ups
200m Plate Carry
60 Double Unders

MFT

2017-10-14

MFT #1302
Weightlifting
Power Snatch (1rm)
Power Clean + Push Jerk (1RM)
2018 Cycle 2 Test Day 5 (Time)
For Time
50 Burpee Box Jump Overs 24/20?
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
60 Minute Max Distance Run (Distance)
60 Minute Run
Run out 30 minutes, Run back 30 minutes
Two part test:
Total distance covered
and
How close you get to the start point at the end.

BFitX

2017-10-13

BFitX-10/13/17
Metcon
Metcon (Time)
3 Rounds of:
Run 200m
10 Ring Rows
Run 200m
10 Push-ups

CrossFit

2017-10-13

CFB-10/13/17
Warm-up
3 Rounds of:
5 Hang Power Cleans
5 Thrusters
New Section
With a 9:00 Running Clock
Min 1-3: 3 Hang Squat Cleans (Power Position)
Min 4-6: 3 Hang Squat Cleans (Below Knees)
Min 7-9: 3 Full Squat Cleans (from ground)
Metcon
Metcon (Time)
15-12-9-6-3
Squat Clean 95/65#
Toes-to-bar
*10:00 time cap for intensity

-IF 95/65# is > 50% 1RM scale load
- If 0 T2B, scale to knee raises
-if 1-4 T2B, complete as many t2b as possible in 1 set and finished remainder with t2b
-if 5+ t2b RX
Extra Credit
Metcon (No Measure)
5 Sets of:
4 Strict Chest-to-Bar Pull-ups (:03 pause at top)
Use smallest band possible to complete all sets in roughly 10:00

MFT

2017-10-13

MFT #1301
Weightlifting
Front Squat (1RM)
Metcon
Metcon (Time)
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
Metcon (Time)
3 Rounds:
30 Burpee to 6" target
Run 400m
2018 cycle 2- twd4 (AMRAP - Reps)
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
rest :60
Score is total DB Snatch.

BFitX

2017-10-12

BFitX-10/12/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP12
15 KB Sumo Deadlift High-Pull
20 Walking Lunge Steps
15 Sit-ups

CrossFit

2017-10-11

CFB-10/11/17
Weightlifting
Shoulder Press (Establish a new 5RM)
Push Press (Establish a 5RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP12 (Teams of 3, follow the leader)
12/9 Calorie Row
9 Slam Balls 25/20#
6 Burpee to plate (45#)
Keep Row under :30, scale to 10/7 or 8/5
Extra Credit

BFitX

2017-10-11

bfITx- 10/11/17
Metcon
Extra Credit
3x
5 Ring Rows
5 Push-ups
5 Jump Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP11
7 Cal AAB
7 Burpees to plate

MFT

2017-10-11

MFT #1300
Weightlifting
Push Press (1RM)
Split Jerk (1RM)
Metcon
2018 Cycle 2- Test Week Day 3 (AMRAP - Rounds and Reps)
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Increase Pull Up reps by 3 each interval.

BFitX

2017-10-10

BFitX-10/10/17
Metcon (AMRAP - Reps)
5 Rounds:
:45 Kettlebell Swing
:45 Plank Hold
:45 Jump Rope
:45 Rest

CrossFit

2017-10-10

CFB-10/10/17
Weightlifting
Deadlift (5-5-5)
Add 10# to your 2rm before calculating your %

5@65%
5@75%
AMRAP @85%

or 5-5-5, AHAP

Stay in control.
Metcon
Metcon (Weight)
EMOM10
Min 1: 10 UB Deadlifts @50% (New 2RM)
Min 2: 1:00 Plank
Extra Credit
Metcon (Time)
5 Sets of:

15 UB Push-ups
beat time from last time 8/28

MFT

2017-10-10

MFT #1299
Weightlifting
Front Squat (3RM)
Back Squat (3RM)
Metcon
Metcon (AMRAP - Reps)
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 150/100lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Sk
Metcon (Time)
For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups

Olympic Weightlifting

2017-10-10

10/10/2017 Oly Programming
Weightlifting
Hang Snatch (EMOM 12, 1 rep of hang squat snatch. 85%+)
Clean and Jerk (EMOM 10, 1 Power Clean + Jerk - AHAP)
Zots Press (4x5 w/KB, AHAP)

BFitX

2017-10-09

BFitX- 10/9/17
Metcon (Time)
For time
20 Jumping Pull ups
200m Run
20 Wall Balls
400m Run
20 Wall Balls
200m Run
20 jumping pull ups

CrossFit

2017-10-09

CFB-10/9/17
Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

MFT

2017-10-09

MFT #1298
Snatch (1RM)
Clean and Jerk (1RM)
Metcon
Metcon (Time)
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
Gymnastics
Handstand Push-ups (3xME)
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

CrossFit

2017-10-07

Sweaty Saturday-10/07/17
Metcon (Time)
5 Rounds of:

200m Run
10 Burpees
200m Run
20 Sit-ups

MFT

2017-10-07

MFT #1297
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
1-Mile Run (Time)
Max Effort 1-Mile Run
Deadlift (3RM)

CrossFit

2017-10-06

CFB-10/06/17
Metcon
Metcon (AMRAP - Reps)
Teams of 3, AMRAP30:
75 Wall Balls
20 Calorie Row
75 Wall Balls
40 Calorie Row
75 Wall Balls
60 Calorie Row
75 Wall Balls
80 Calorie Row
etc........
1 person works, 2 rest. Share work anyhow.
Weightlifting
Bench Press (5-3-1-1-1)

BFitX

2017-10-06

BFitX- 10/6/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP14
10 Calorie Row
10 Ring Rows
10 Wall Balls
w/ partner alt movements

MFT

2017-10-06

MFT #1296
Metcon
Misfit Machine Tri (Time)
3/2.5k Ski
6/5k Bike
3/2.5k Row
2016 Regionals Snatch Pyramid (Time)
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs

BFitX

2017-10-05

BFitX-10/05/17
Metcon
Metcon (AMRAP - Rounds and Reps)
EMOM18
Min 1: 10 Shuttle SPRINTS
mIn2: 20 Sit-ups

BFitX

2017-10-04

BFitX- 10/03/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP12
15 Kettlebell Swings
10 Push-ups
5 Burpees

CrossFit

2017-10-04

CFB-10/4/17
Warm-up
EMOM8
Min 1: 30 Double Under
Min 2: 10 OHS

then:

Burgener Warm-up
Weightlifting
Power Snatch (Work up to 1RM)
Metcon
Metcon (Weight)
EMOM10
Min 1: 3 Hang Power Snatch @ 70%+
Min 2: 25 Air Squats
Extra Credit
a) Horizontal Ring Rows
5x10

or

b) 800m Farmers Carry w/partner

MFT

2017-10-04

MFT #1295
Weightlifting
Shoulder Press (1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
50? Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories
10k Run (Time)
Max Effort 10k Run

BFitX

2017-10-03

BFitX-10/3/17
Metcon
Metcon (Time)
5 Rounds of:
20 Air Squats
20 Lunges
20y Bear Crawl

CrossFit

2017-10-03

CFB-10/03/17
Warm-up
6 Rounds w/ partner
P1: Row 150m
P2: Deadhang
Pre-WOD
2x
200m Run
10 KBS
6 Pull-ups
Metcon
Extra Credit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Extra Credit
Tabata Flutter Kicks

Olympic Weightlifting

2017-10-03

Oly Class 10/3/2017
Weightlifting
Clean and Jerk (Every :90 for 12:00, 1 Hang Clean & Jerk - AHAP)
Power Snatch (EMOM 8, 1 Power Snatch - AHAP)

MFT

2017-10-03

MFT #1294
Weightlifting
Overhead Squat (3 Attempts at Max Rep Bodyweight Overhead Squat)
Rest 3:00 Between Efforts
Scores are best set AND total reps across 3 sets.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
100 Calorie (AAB) (Time)
Bike 100 Calories

BFitX

2017-10-02

BFitX-10/2/17
Metcon
Metcon (AMRAP - Reps)
3 Rounds
1:00 Jumping Pull-ups
1:00 Plank Hold
2:00 Max Calorie Row
1:00 Rest

CrossFit

2017-10-02

CFB-10/2/17
Weightlifting
Warm-up
With Partner Complete:
100 Front Rack Box Step-ups
*alternate every 10 reps, while partner holds a plank
Front Squat (5x4, AHAP)
Extra Credit
Romanian Deadlift (4x10)

MFT

2017-10-02

MFT #1293
Weightlifting
Front Squat (Establish 1rm)
Metcon
Metcon (5 Rounds for time)
5 Rounds:
7 Front Squats 225/155#
200m Run
8 D-Ball over Shoulder 100#
Rest :90
100 Bar Facing Burpees (Time)
100 Bar Facing Burpees
Metcon (AMRAP - Rounds)
AMRAP5
Max Sets of 4 Strict Pull Ups

CrossFit

2017-09-30

Sweaty Saturday-9/30/17
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

BFitX

2017-09-29

BFitX-9/29/17
Metcon (Time)
For Time
400m Run
25 Air Squat
25 Sit-ups
200m Run
25 air squat
25 sit-ups
400m Run

CrossFit

2017-09-29

CFB-9/29/17
Weightlifting
Shoulder Press (5-5-5-5-5 @80-90% of 5RM)
rest at least 2:00 between sets, no fails!
Metcon
Metcon (Time)
21-15-9
Calorie Row
Burpees Over Row
*6:00 time cap
Single Arm DB Row (Inclined) (5x8)
heavier than last time
Extra Credit
Warm-up
Warm-up
3 Rounds of:
5 KB Snatch +10y KB Waiters Carry (Left Arm)
5 KB Snatch +10y KB Waiters Carry (Right Arm)
Single Arm DB Row (Inclined) (5x8 (ea. arm))
heavier than last time

BFitX

2017-09-28

BFitX-9/28/17
Metcon (AMRAP - Rounds)
Teams of 3, follow the leader
AMRAP 15
Row 150m
10 push press

BFitX

2017-09-27

BFitX-9/27/17
Metcon (No Measure)
3 Rounds of:
:30 Singles
:30 Plank
:30 singles
:30 Plank (left side)
:30 Singles
:30 Plank (Right side)
:30 Singles
:30 Mountain Climbers
:30 Singles
:30 Flutter Kicks

CrossFit

2017-09-27

CFB-9/27/17
Weightlifting
Metcon
Metcon (Weight)
EMOM15
Min 1: 3 Hang Squat Clean
Min 2: 6 SHSPU
Min 3: 9 Toes-to-bar
heavier than 9/13

SHSPU: Scale Box Top or DB Shoulder Press

T2B: if 0 t2b- do knee raise, if 1-6 T2B do as many t2b as you can in one set then finish with knee raises
Extra Credit
3 Rounds of:

Ski, Row or AAB 25/20 calories

or:

25 Bar Facing Burpee

BFitX

2017-09-26

BFitX-9/26/17
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall Balls
1-2-3-4-5-6-7-8-9-10
Push-ups

CrossFit

2017-09-26

CFB-9/26/17
Metcon
Metcon (Time)
AMRAP15
18 Kettlebell Swings 53/35#
12 Box Jumps 24/20"
6 Burpee Pull-ups
Scaling: If unable to perform pull-ups, scale by complete 1 set of 6 burpees then 6 Band Pull-ups or jumping pull-up
Extra Credit
4 rounds
:20 Hollow Hold
:10 Rest
:20 V-up or tuck-up
:10 rest
Warm-up
5:00 row, bike, ski, run

then:

box shoulder stretch

pre wod:

2x
6 kbs
4 bj
2 bpu

Olympic Weightlifting

2017-09-26

09/26/2017 Oly
Weightlifting
Hang Snatch (Every :90 for 12:00, 2 Reps of Hang Snatch - AHAP)
Clean and Jerk (EMOM8, 2 Power C&J @80%+ of 1RM)

BFitX

2017-09-25

BFitX-9/25/17
Metcon (AMRAP - Rounds)
5 Rounds of:
15 Sit-ups
5-10y Shuttle Run
10 Burpee (no push-up)
5-10y Shuttle Run
Warm-up
3x
30 Singles
8 Ring Rows

CrossFit

2017-09-25

CFB-9/25/17
Weightlifting
Deadlift (5-3-1)
5@75%
3@85%
AMRAP@95%

or

5-3-1, AHAP
Metcon
Metcon (Time)
5RFT
10 UB Deadlift @60% of 2RM
200m Run
Extra Credit
Push-ups (3xME, Rest 2:00)
use the same scaling option as you did for 4x20

MFT

2017-09-25

MFT #1288
Metcon (AMRAP - Rounds)
AMRAP 20 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m
Metcon (Distance)
AMRAP20
Max Distance Ski
Muscle Snatch (10-10-10-10-10)

CrossFit

2017-09-23

Sweaty Saturday-9/23/17
Metcon
Metcon (Time)
Teams of 3:
10k row
Alternate every 250m

MFT

2017-09-23

MFT #1287
Shoulder Press (6x3)
Hang Clean (6x2)
Back Rack Lunge (50'x6)

BFitX

2017-09-22

BFitX-9/22/17
Metcon
Metcon (Time)
5 rounds of:
10 Ground-to-overhead
10y walking lunge
10 slam balls

CrossFit

2017-09-22

CFB-9/22/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP18
30 Kettlebell Swings 53/35#
60 Air Squats
90 Double Under
Extra Credit
Bench Press (6-4-2-2-2)
Heavier than last time

MFT

2017-09-22

MFT #1286
Weightlifting
Front Squat (3x3)
Metcon (Time)
3 Rounds:
21 Handstand Push-Ups
21 Kettlebell Snatch 70/53lbs
Row 500m

BFitX

2017-09-21

BFitX-9/21/17
Metcon
Metcon (AMRAP - Rounds)
AMRAP15 (Teams of 2):
10 Ground-to-overhead 25/15#
10y walking lunge
10 slam balls 20/15#

BFitX

2017-09-20

BFitX- 9/20/17
Metcon
Metcon (Time)
For Time
30-20-10
Burpee
30-60-90
Single Under

CrossFit

2017-09-20

CFB-9/20/17
Weightlifting
Hang Power Snatch (Build to 1RM)
heavier than last time
Metcon
Metcon (Weight)
EMOM10
Min 1: 3 Hang Power Snatch
Min 2: 8 Tall Box Jumps 30/24"
HPS start @ 70% and add weight each round
Extra Credit
Horizontal Ring Rows 5x8 (:01 pause @top, slow & controlled decent)

MFT

2017-09-20

MFT #1285
Front Squat (4x4)
Metcon (Time)
Bike 5k
Rest 2:00
Bike 4k
Rest 2:00
Bike 3k
Rest 1:00
Bike 2k
Rest 1:00
Bike 1k

BFitX

2017-09-19

BFitX- 9/19/17
Metcon
Metcon (Time)
5 Rounds of:
5 Push-ups
10 situps
15 air squats
Rest 1:00

4 Rounds of:
5 Push-ups
10 situps
15 air squats
Rest 1:00

3 Rounds of:
5 Push-ups
10 situps
15 air squats
Rest 1:00

2 Rounds of:
5 Push-ups
10 situps
15 air squats
Rest 1:00

1 Rounds of:
5 Push-ups
10 situps
15 air squats

CrossFit

2017-09-19

CFB-9/19/17
Warm-up
Box Shoulder Stretch

then

2x
10 Calorie Row
10 Push-ups
10 Sit-ups
Pre-WOD
1 Rounds of:
10 Push Press
10 Toes-to-bar
400m Run
10 Push Press
10 Toes-to-bar
Metcon
a.: Metcon (Time)
3 Rounds of:
20 Push Press 95/65#
20 Toes-to-bar
400m Run
*15:00 time cap
b.: Metcon (Time)
3 Rounds of:
20 Push Press 75/55#
20 Hanging Knee Raise
Run 200m
*15:00 time cap

MFT

2017-09-19

MFT #1283
Deadlift (4x2)
Hang Snatch (6x2)
Metcon (Time)
For Time
50 Wallballs 20/14lbs
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups
Metcon (Time)
Strict Handstand Push Ups
8×7

BFitX

2017-09-18

BFitX- 9/18/17
Metcon
Metcon (Calories)
2 Rounds of:
2:00 Max Calorie Row
1:00 Plank
1:00 Rest
2:00 Max Calorie Row
1:00 Wall Sit
1:00 Rest

CrossFit

2017-09-18

CFB-9/18/17
Warm-up
5 Rounds
10 UB Heavy Wall Ball
5 Strict Pull-ups
Weightlifting
Front Squat (5x6)
AHAP
Accessory
Metcon (Time)
Accumulate 5:00 Wall Sit
Extra Credit
Romanian Deadlift (4x12)
heavier than last time

MFT

2017-09-18

MFT #1283
Bench Press (5x5)
Front Squat (5x5)
Metcon (Time)
6 Rounds
8 Thrusters 135/95lbs
8 Bar Facing Burpees

CrossFit

2017-09-16

Sweaty Saturday-9/16/17
Metcon
Metcon (AMRAP - Reps)
Repeat 3 times
0:00-2:00: 200m Run + Max Kettlebell Swings 53/35#
2:00-3:00 Rest
3:00-5:00: 200m Run + Max Calorie Row
5:00-6:00 Rest
6:00-8:00: 200m Run + Max Toes-to-bar
8:00-9:00 Rest
9:00-11:00: 200m Run + Max Burpee
11:00-12:00: rest
Goal is to keep the runs under 1:00, scale to :50 of 10y shuttle sprints

MFT

2017-09-16

MFT #1282
Weightlifting
Shoulder Press (8x1)
every :90
Hang Clean (6x 3 + 1 jerk)

BFitX

2017-09-15

BFitx-9/15/17
Warm-up
400m Run
Metcon
Metcon (No Measure)
4 Rounds
:40 Max Effort Row
:20 Rest
:40 Tuck-ups
:20 Rest
:40 Broad Jumps
:20 Rest
:40 Mountain Climbers
:20 Rest

CrossFit

2017-09-15

CFB-9/15/17
Warm-up
3 Rounds
:30 HS Hold
1:00 Goblet Squat Hold
200m Run
Weightlifting
Shoulder Press (5x5@75-85% of 5RM)
Metcon
Metcon (AMRAP - Reps)
Teams of 2:
AMRAP12
3-6-9-12-15-18....etc
Wall Ball 20/14#
Box Jump 24/20"
p1: 3 WB + 3 BJ
p2: 6 WB + 6 BJ
p1: 9 WB + 9 BJ
p2: 12 WB + 12 BJ
Extra Credit
Single Arm DB Row (Inclined) (5x10 (ea. arm))
heavier than last time (5x12)

MFT

2017-09-15

MFT #1281
Weightlifting
Front Squat (3-3-3)
Romanian Deadlift (12-12-12-12-12)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20?
18/12 Calorie Ski

BFitX

2017-09-14

BFitX- 9/14/17
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP10
90 Single Unders
60' Walking Lunge
30' Bear Crawl

BFitX

2017-09-13

BFitX-9/13/17
Metcon
Metcon (AMRAP - Reps)
5 Rounds of:
:30 push ups
:30 ring rows
1:00 max calories AAB or Ski
1:00 rest

CrossFit

2017-09-13

CFB-9/13/17
Metcon
Metcon (Weight)
EMOM15
Min 1: 3 Low Hang Squat Cleans
Min 2: 6 Strict Pull-ups
Min3: 12 Push-ups
Extra Credit
Metcon (4 Rounds for time)
4 Rounds of:

Ski, Row or AAB 20/15 calories

or:

20 Bar Facing Burpee
rest as needed between sets to ensure maximum intensity
Warm-up

MFT

2017-09-13

MFT #1280
Weightlifting
Front Squat (4x4)
Metcon
Metcon (Time)
8 Rounds:
Row 150m
Rest :60-:90
Metcon (Time)
3 Rounds:
Run 400m
21 Dumbbell Snatch 50/35lbs
12 Ring Dips

CrossFit

2017-09-12

CFB-9/12/17
Metcon
Metcon (Time)
5RFT
Run 200m
25 Air Squats
Run 200m
25 Sit-ups
*20:00 cap
Extra Credit
Metcon (No Measure)
5 Rounds
:30 Plank Hold
:30 Flutter Kicks
:30 Plank Hold
:30 Rest

BFitX

2017-09-12

BFitX-9/12/17
Warm-up
10 G2O
10 Jumping PU
Run 200m
10 G2O
10 Jumping PUll-up
Metcon
Metcon (Time)
35-25-15
Ground-to-overhead 45/25#
Jumping Pull-ups
*Run 200m between sets

MFT

2017-09-12

MFT #1279
Weightlifting
Deadlift (3x3)
Hang Snatch (6x3)
Metcon
Metcon (Time)
10 Rounds:
Ski 500m
Rest :60

BFitX

2017-09-11

BFitX-9/11/17
Metcon
Metcon (AMRAP - Reps)
AMRAP12
55 Calorie Row
55 Air Squats
55 Sit-ups
Max Burpee in remaining time

CrossFit

2017-09-11

CFB-9/11/17
Weightlifting
Deadlift (3-3-3)
3@70%
3@80%
AMRAP@90%
Metcon (Time)
5 Rounds for time
10 Deadlifts @ 50% of @RM
10 Bar Facing Burpee
Rest :60
Extra Credit
Metcon (Time)
4 Sets of:
20 Unbroken Push-ups

MFT

2017-09-11

MFT #1278
Back Rack Lunge (5x10)
Bench Press (5x5)
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 Minutes
4 D-Ball Cleans 150/100lbs
4 Bar Muscle Ups

CrossFit

2017-09-09

Sweaty Saturday-9/9/17
Warm-up
Metcon
Metcon (AMRAP - Rounds)
AMRAP15
9 Toes-to-bar
12 Calorie Row
15 Kettlebell Swings 53/35#
Alternate Movements, do not switch until every partner completes their station
Extra Credit
Bench Press (6-4-2-2-2)
track weight used for all sets

MFT

2017-09-09

MFT #1277
Weightlifting
Shoulder Press (3-3-3-3)
Hang Clean (6x1)
Bike 15/12k (Time)
15k-M
12k- F
Front Squat (3-3-3)

CrossFit

2017-09-08

CFB-9/8/17
Warm-up
Front Rack Mobility

then:
4x 15 UB Heavy Wall Balls (10' target)
Weightlifting
Front Squat (8-8-8-8-8)
Metcon
Metcon (Time)
For Time w/ partner
200y Single Arm OH Lunge 50/30#
P1: 20y lunge (10y L, 10y R)
P2: Hold plank (push-up position)
Extra Credit
Romanian Deadlift (3x15)
from the rack

MFT

2017-09-07

MFT #1275
Front Squat (4x4)
Metcon (4 Rounds for time)
4 Rounds:
Row 2k
Rest 3:00

CrossFit

2017-09-06

CFB-9/6/17
Warm-up
30 PVC Pass Through

then:

5 rounds

3 Tall Box Jumps (no rebounding)
*rest as needed to go high or match height
Weightlifting
Hang Power Snatch (Build up to a 1RM)
Metcon
Metcon (Weight)
EMOM10
Min 1: 3 Hang Power Snatch @70%+ of above
Min 2: Run 200m
*if 200m run is > 1:00, scale to 1:00 of 10y shuttle sprints
Extra Credit
Metcon (Weight)
5 Rounds:
1 Legless Rope Climb

or:

5 rounds
hand over hand sled pull, AHAP

BFitX

2017-09-06

BFitX- 9/7/17
Metcon
Metcon (Time)
Repeat 5x

6 burpee box step overs
12 sit ups
18 air squats
24 russian twists with 10# plate
Rest 1:00

CrossFit

2017-09-05

CFB-9/5/17
Metcon
Metcon (2 Rounds for reps)
AMRAP6
5 Strict Pull-ups
30 Double Under

rest 3:00

AMRAP6
5 Push Jerks 135/95#
10 Bar Lateral Burpee
Extra Credit
Metcon (No Measure)
5 rounds of:

6 V-ups
:30 Hollow Hold
rest as neede between sets to ensure quality

MFT

2017-09-05

MFT #1274
Weightlifting
Deadlift (5x1)
Hang Snatch (6x1)
Metcon

CrossFit

2017-09-04

Labor Day-9/4/17
Metcon
Metcon (Time)
For Time
400m run
30 Squat Cleans 95/65#
800m Run
20 Squat Clean 115/75#
1600m run
10 Squat Clean 135/95#

MFT

2017-09-04

MFT #1273
Weightlifting
Bench Press (5x5)
Back Rack Lunge (5x10)
Metcon (4 Rounds for reps)
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
5K Ski (Time)
5000m Ski-Erg

CrossFit

2017-09-03

CFB-9/1/17

CrossFit

2017-09-02

CFB-9/2/17
Metcon
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

MFT

2017-09-02

MFT #1272
Weightlifting
Shoulder Press (6x2, AHAP)
Hang Clean (6x2)
jerk on second rep
Front Squat (3x3)

CrossFit

2017-09-01

CFB-9/1/17
Warm-up
3x
10 Ground-to-OH w/ plate
10y OH Lunge w/plate
Weightlifting
Shoulder Press (5x5@70-80% of 5RM)
First set is at 70% build up to but do not exceed 80% instead focus on controlling the decent and applying as much speed/force as possible on the way up
Metcon
Metcon (Time)
For Time
30 Dumbbell Snatch 50/30#
10 Burpee Box Jump 24/20"
20 Dumbbell Snatch 50/30#
10 Burpee Box Jump 24/20"
10 Dumbbell Snatch 50/30#
10 Burpee Box Jump 24/20"
Extra Credit
Single Arm DB Row (Inclined) (5x12 (ea.arm))
After your 5x12 complete 60 band pull aparts

MFT

2017-09-01

MFT #1271
Weightlifting
Back Squat (3x3)
Front Squat (3x3)
Metcon (Time)
8 Rounds:
Ski 200m
Rest 2:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

CrossFit

2017-08-30

CFB-8/30/17
Warm-up
3x

:20 squat hold
:20 hs hold
:20 dead hang

then:

3x
10 Air Squats
10 Empty BB Push Press
10 Tap Swings
Pre-WOD
Skill: Hang Squat Clean, HSPU, T2b + all scaling options
Weightlifting
Metcon
Metcon (Weight)
EMOM15
Min 1: 3 Hang Squat Cleans
Min 2: 6 Strict Handstand Push-ups
Min 3: 9 Toes-to-bar
Extra Credit
Metcon (5 Rounds for time)
5 Rounds of:

AAB 15/10 Calories

or:

5 Rounds of:

Ski 15/10 Calories

or:

5 Rounds of:

Row 15/10 Calories

or:

5 rounds of:

15 Bar Facing Burpee
Rest as needed between sets in order to maximize power output. record times for each round

MFT

2017-08-30

MFT #1270
Weightlifting
Back Squat (4x4)
Front Squat (4x4)
Metcon
Metcon (Time)
3 Rounds
30/18 Calories on Bike
20 Dumbbell Snatch 70/50lbs
30 Pull Ups

CrossFit

2017-08-29

CFB-8/29/17
Warm-up
Rowing Skill
Metcon
Metcon (Time)
15 Rounds for time
Row 500m
Run 400m
teams of 3, follow the leader
Mobility
Metcon (No Measure)
Couch Stretch 3:00/ leg
Extra Credit
Metcon (No Measure)
5 Rounds
30 Russian Twist
5 V-ups
rest as needed to ensure quality of movement

MFT

2017-08-29

MFT #1269
Weightlifting
Deadlift (4x2)
Hang Snatch (6x2)
Metcon
Metcon (6 Rounds for time)
6 Rounds:
Row 25/20 Calories
Rest 2:00
Metcon (Time)
4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders
Metcon (Time)
Strict Handstand Push Ups
10×5
Unbroken Sets
Seated Dumbbell Press (4x10)
AHAP

Olympic Weightlifting

2017-08-29

CFB Oly % Work Cycle 1 Week 1
Weightlifting
Hang Snatch (EOMOM 12, 2 Reps of Hang Squat Snatch)
Hang Power Clean (EMOM 7, 2 Reps of Hang Power Clean)
Overhead Squat (5 Set of 3 OHS, Rest :60)

CrossFit

2017-08-28

CFB-8/28/17
Warm-up
2 Rounds of:
1:00 Banded Glute Activation
20 Banded Good Mornings
400m Run
Weightlifting
Deadlift (5-5-5)
5@65%
5@75%
AMRAP@85%
Metcon
Metcon (Time)
5 Rounds of:
10 Unbroken Deadlifts @50% 2RM
30 Double Under
Rest :60
Extra Credit
Metcon (Time)
For Time
5 x15 Unbroken Push-ups

MFT

2017-08-28

MFT #1268
Weightlifting
Back Squat (5x5 @ 72.5%)
Back Rack Lunge (5x10 @72.5%)
Bench Press (5x5 @ 80%+)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs
Metcon (8 Rounds for time)
8 Rounds:
Bike 2/1.5k
Rest :60

CrossFit

2017-08-26

Test Day # 5
Warm-up
2x
Run 200m
10 Box Jumps
10 Wall Balls
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

MFT

2017-08-26

MFT #1267
Weightlifting
Shoulder Press (8x1)
Hang Clean (6x3)

CrossFit

2017-08-25

Test Week Day #4
Warm-up
5-10-15-20-25-20-15-10-5
Double Under (5:00 cap)
Pre-WOD
2 Rounds
5 HSPU or Push press 75/55#
5 Goblet Squat
5 T2B
5 Hang Power Snatch
5 Burpee
CFB Test WOD #3 (AMRAP - Reps)
AMRAP 15
35 Double Under
35 Handstand Push-ups
35 Double Under
35 Goblet Squat 70/44#
35 Double Under
35 Toes-to-bar
35 Double Under
35 Hang Power Snatch 75/55#
35 Double Under
35 Burpee
3:1. Single: DU
Scale HSPU w/ BB PP same weight as hang pwr snatch
Accessory
Metcon (Time)
for time
100 sit-ups

MFT

2017-08-25

MFT #1266
Weightlifting
Front Squat (3-3-3 @ 85%)
Metcon (Time)
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch
Metcon (Time)
Push Ups
20×5
Each set of 5 must be Unbroken.
Weightlifting
Romanian Deadlift (12-12-12-12)

CrossFit

2017-08-23

Test Week Day #3
Warm-up
KB+ Wall Ball Thoracic Stretch

Station 1:
9 BTN Snatch Grip Push Press
6 Overhead Squats
3 Sotts Press

Station 2:
1000/800m Row
"Grit & Grace" (AMRAP - Reps)
4 Rounds of:

AMRAP 3
500/400m Row
ME Overhead Squat in remaining time 115/75#

Rest 3:00 Between sets
Score is best round and total reps across all 4 rounds
Accessory
100 Push-ups for time (Time)
100 Push-ups for time

MFT

2017-08-23

MFT #1265
Weightlifting
Back Squat (4x4)
Back Rack Lunge (4x8)
Metcon

CrossFit

2017-08-22

Test Week Day #2
Warm-up
30 yard Slow Bear Crawl
30 Banded Good Mornings
30 yard Slow Bear Crawl
Weightlifting
Deadlift (Establish a 2RM Deadlift)
Metcon
"Grip & Rip" (AMRAP - Rounds and Reps)
AMRAP7
30 Pull-ups
30 Power Clean & Jerks 135/95#
Scale weight as needed, athletes should be able to perform the first 2-3 rounds of the barbell complex UB. Scale C2B to PU
Rx+: Bar Muscle-ups
Accessory
Metcon (Time)
For Time
Accumulate 5:00 Plank Hold
*8:00 Time Cap

MFT

2017-08-22

MFT#1264
Weightlifting
Deadlift (3-3-3)
Hang Snatch (6x3)
E2MOMx12@70%
Metcon
Metcon (Time)
Every 2 Minutes for 20 Minutes
Bike 15/9 Calories
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes:
12 Toes to Bar
8 Dumbbell Thrusters 50/35lbs
6 Muscle Ups

Olympic Weightlifting

2017-08-22

Oly
Weightlifting
Snatch (Establish 1RM)
Weightlifting
Clean and Jerk (Establish a 1RM C&J)

CrossFit

2017-08-21

Test Week Day #2
Warm-up
4x
:30 Deadhang
:30 Handstand Hold
:30 Squat Hold

then:

20 Empty Barbell Thrusters
Weightlifting
Shoulder Press (Establish a 5RM)
Front Squat (3xME Bodyweight Front Squats )
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
Accessory
.50 Cal Assault (Time)
For Time
50/30 Calorie Bike

MFT

2017-08-21

MFT #1263
Weightlifting
Front Squat (5x5 @ 70%)
Back Squat (5x5 @ 70%)
Bench Press (5x10)
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes
15 Chest to Bar
15 Box Jump Overs 24/20?
10 Clean and Jerk 155/105lbs
Metcon (Time)
10 Rounds:
Row 500/400m
Rest :60
Metcon (Weight)
5 Rounds:
100? Farmers Carry
Unbroken AHAP
Weightlifting

CrossFit

2017-08-19

CFB-8/19/17
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

CrossFit

2017-08-18

CFB-8/18/17
Warm-up
Dynamic: Squat Intensive

then:

30 PVC Pass Through

then:

7 Hang Power Snatch
7 BTN Snatch Grip Push Press
7 OHS
Weightlifting
Snatch Balance (3-2-1-1-1)
Metcon (Time)
15-12-9-6-3
Overhead Squat 155/105#
Burpee Box Jump 30/24"
*12:00 time cap
Extra Credit
Metcon (No Measure)
4x:
:30 Max GHD Sit-ups
:15 Hold at parallel

MFT

2017-08-18

MFT #1261
Weightlifting
Overhead Squat (3 Attempts at Max Rep Bodyweight Overhead Squat)
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

CrossFit

2017-08-16

CFB-8/16/17
Warm-up
10 Good Mornings
12 Tap Swings
10 Good Mornings
9 Knees-to-chest
10 Good Mornings
6 Toes-to-bar
Pre-WOD
Warm up to a challenging but not maximal set of 3 deadlifts.
Metcon
Metcon (Weight)
EMOM20
Min 1: 3 Deadlift
Min 2: 5-10 Toes-to-bar
Add weight each round for the deadlifts, hold the same number of t2b throughout.
Extra Credit
Metcon (Weight)
5 Rounds of:
10 Pendlay Row
5 Evil Wheels

MFT

2017-08-16

MFT #1260

CrossFit

2017-08-15

CFB-8/15/17
Metcon
5k Run (Time)
Max Effort 5k Run
Metcon (Distance)
30 Minute run for max distance

CrossFit

2017-08-14

CFB-8/14/17
Warm-up
3 Rounds w/ partner

10 DB Hang Cluster
200m Run
Pre-WOD
4 Rounds Total (Alt Rds w/ partner)
5 Power Clean
10 Wall Balls
20 Double Under
Metcon
Metcon (Time)
Teams of 2 Complete 2 Rounds For Time
50 Power Cleans 135/95#
100 Wall Balls 20/14#
200 Double Under

CrossFit

2017-08-11

CFB-8/11/17
Warm-up
1. Dynamic
2. Bulldog Complex
3. 4x
10 RDL 95/65#
10 Front Rack Box Step-ups
Weightlifting
Front Squat (10-8-6-4-2)
AHAP
Metcon
Metcon (Time)
3 Rounds
100m Sled Pull 45/25#
50m forward facing-50m backward facing, rest 2:1
Extra Credit
Metcon (No Measure)
3 Rounds of:
15 GHD Sit-ups
1:30 Plank Hold

MFT

2017-08-11

MFT #1256
Metcon
2016 Regionals Snatch Pyramid (Time)
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
*11:00 time cap
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
100 Bar Facing Burpees (Time)
100 Bar Facing Burpees

Open Gym

2017-08-10

OG Programming 8/10/17
Make up a WOD you missed or will miss first. Then complete OG programming
Metcon
Metcon
Metcon (AMRAP - Reps)
Death by Air Squats
Min 1: 2 air squats
Min 2: 4 air squats
Min 3: 6 air squats
.....etc

CrossFit

2017-08-09

CFB-8/9/17
Warm-up
Running Prep
Metcon
Metcon (5 Rounds for time)
For Time
Run 400m
Walk 200m
Run 600m
Walk 200m
Run 4800m
Walk 200m
Run 600m
Walk 200m
Run 400m
Walk 200m
Accessory
Metcon (No Measure)
5 Rounds of:
30 Russian Twists
6 V-Ups

CrossFit

2017-08-08

WOD-8/8/17
Warm-up
For total of 30yards- Burpee Broad Jump + 3 Air Squats
Metcon
Teams of 3
Metcon (Time)
75-60-45-30-15
Calorie Row
Handstand Push
Wall Ball 30/20#(10')
Extra Credit
Metcon (No Measure)
5 Rounds of:
20 Russian Twists
5 V-Ups

MFT

2017-08-08

MFT #1254
Weightlifting
Max Rep C&J
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
10k Run (Time)
Max Effort 10k Run
Metcon (AMRAP - Rounds)
AMRAP5
3 strict handstand push-ups

CrossFit

2017-08-07

WOD-8/7/17
Warm-up
3 Rounds of:
7 tap swings
7 hang power cleans
7 push press
Weightlifting
Clean and Jerk (EMOM10)
Even: 2 Power Cleans & Push Jerks
Odd: 3 Toes-to-bar
Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MFT

2017-08-07

MFT #1253
Weightlifting
Shoulder Press (Establish 1RM)
Front Squat (Establish 1RM)
Metcon
Metcon (5 Rounds for time)
5 Rounds:
7 Front Squats 225/155#
200m Run
8 D-Ball over Shoulder 100#
Rest :90
2k Row (Time)
Max Effort 2k Row
Gymnastics
Metcon (Distance)
Death by Handstand Walk
Minute 1 – 5?
Minute 2 – 10?
Minute 3 – 15?
Etc.
Set up a turn around spot when necessary.