Workouts

Today & Previous Upcoming
Bootcamp

Saturday, March 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Bicycle Toe Touches
Burpees

WOD

Workout Format
Partner Workout
Competitive
Both partners must each complete:
50 Push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
400 feet Shuttle Run
INTO
Both partner must each complete
50 Push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
Performance
Both partners must each complete:
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
Lifestyle
Both partners must each complete:
50 Elevated Push-ups
50 Sit-ups
50 Air Box Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Elevated push-ups
50 Sit-ups
50 Air Box Squats
*Score is number of successful shuttle runs completed in 20 minutes
Strength

Friday, March 3rd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

4 Rounds
6-10 Bench Press
10-16 Jump Lunges
30-60 second Front Rack DB Hold
Rest 1.5 Minutes
Bootcamp

Friday, March 3rd, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
8 cal Bike or 10 cal Row
8 Yoga Push-ups
8 Air Squats with a 2 second pause at the bottom
5 Broad Jumps
5 Band Push Press
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set
*final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
CrossFit Open 23.3

Rx
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-unders
15 Snatches (95 / 65)
5 Wall Walks
50 Double-unders
12 Snatches (135 / 95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
9 Snatches (185 / 125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
6 Snatches (225 / 155)

SCALED
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single-unders
15 Snatches (65 / 45)
5 Scaled Wall Walks
50 Single-unders
12 Snatches (95 / 65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
9 Snatches (115 / 75)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
6 Snatches (135 / 85)

FOUNDATIONS
For time:
5 Bear Crawls
50 Jumping Jacks
15 Snatches *(45/35)
5 Bear Crawls
55 Jumping Jacks
12 Snatches
5 Bear Crawls
60 Jumping Jacks
9 Snatches
5 Bear Crawls
65 Jumping Jacks
6 Snatches
Time cap: 12 minutes
If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.
*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.
Strength

Thursday, March 2nd, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

4 Rounds
10-20 Supermans
10-12 DB Romanian Deadlifts
30-60 second Farmer Carry
Rest 1.5 minutes

Deadlift

6 sets x 3 reps building weight / rest 2 minutes
General

Thursday, March 2nd, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Med Ball Good Mornings
16 Med Ball Press

Cardio Circuit

Tabata - 20 seconds on / 10 seconds rest x 8 rounds
Hanging Leg Raises
Rest 2 minutes
Row - 20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike - 20 seconds on / 10 seconds rest x 8 rounds
Bootcamp

Thursday, March 2nd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Morning
Band Scapular Overhead Press
Pull-up Negatives
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
AMRAP - 7 minutes
Competitive
20 Pull-ups
8 Thrusters (95 / 65)
Performance
20 Jumping Pull-ups
8 Thrusters (45 / 35)
Lifestyle
20 Ring Rows
8 Med Ball Thrusters
Strength

Wednesday, March 1st, 2023 – Bench Press

General Warm-Up

3 Rounds
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

8 sets x 3 reps building weight / rest 2 minutes

Accessory

4 Rounds
10-15 Incline DB Flys
8-12 Strict Press
30-60 decond Waiter Carry - per side
Rest 1.5 minutes
Strength

Wednesday, March 1st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
10-15 Negative Push-ups
10-15 Ring Rows
30-60 second Single Arm Farmer Carry - per side
Rest 1 minute
Bootcamp

Wednesday, March 1st, 2023 - Bootcamp

General Warm-Up

2 Rounds
60 Jumping Jacks
12 Band Lat Prayers
12 Big Arm Circles
12 Band Good Mornings
12 Band Chest Press
8 Med Ball Chest Pass to Wall

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
For Time - Split Work as desired
Competitive
80 - 70 - 60 - 50 - 40 - 30 Cal Row
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (250 / 180)
Performance
70 - 60 - 50 - 40 - 30 - 20 Cal Row
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (200 / 140)
Lifestyle
80 - 70 - 60 - 50 - 40 - 30 Row Strokes
2 - 4 - 6 - 8 - 10 - 12 Deadlifts
General

Tuesday, February 28th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

Cardio Circuit

Cardio of Choice x 5 Rounds
4 minutes work / 1 minutes rest
Bootcamp

Tuesday, February 28th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Empty Bar Overhead Squat
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

Clean x 3 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
4 Rounds for Time
Competitive
10 Toes to Bar
10 Overhead Squats (135 / 95)
10/8 cal Bike
Performance
10 Leg Raises
10 Overhead Squats (95 / 65)
10/8 cal Bike
Lifestyle
10 Knee Raises
10 Front Squats
10/8 cal Bike
Bootcamp

Monday, February 27th, 2023 - Bootcamp

General Warm-Up

8 minutes for rounds
8 Cal Bike or 10 Cal Row
8 Push-up to Downward Dog
8 Air Squats with a 2 second pause at the bottom
5 High Jumps
5 Band Push Press
8 Band Front Squat

Strength

Front Squats
Every 2 minute on the minute x 6 rounds
Front Squat x 3 reps budling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Competitive
2 Rounds
12 DB Snatches (50/35)
10 Box Jumps
-INTO-
60 Cal Bike or 70 Cal Row
-INTO-
2 Rounds
12 DB Snatches (50/35)
10 Box Jumps
Performance
2 Rounds
12 DB Snatches (35/25)
10 Box Jumps or Step-ups
-INTO-
40 Cal Bike or 50 Cal Row
-INTO-
2 Rounds
12 DB Snatches (35/25)
10 Box Jumps or Step-ups
Lifestyle
2 Rounds
12 DB Snatches
10 Step-ups
-INTO-
30 Cal Bike or 40 Cal Row
-INTO-
2 Rounds
12 DB Snatches
10 Step-ups
Strength

Monday, February 27th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

10 sets x 1 reps / rest 2 minutes / building weight

Accessory

3 Rounds
12-24 Walking Lunges
8-12 DB Stiff Leg Deadlift
30-60 second Plank
Rest 1.5 min
General

Monday, February 27th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice
b) TRX Squats
c) Banded Good Mornings
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

Cardio Circuit

4 Rounds
16-24 Walking Lunges
15-30 Glute Bridges
30-60 second Wall Sit
Rest ~1 minute
General

Sunday, February 26th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Bird Dog
10 Empty Strict Press

Accessory

3 Rounds
8-12 DB Push Press
8-12 Tricep Push-ups
30-60 sec. Single Arm Overhead Hold - per side
Rest 1.5 minutes

Strict Press

6 sets x 5 reps / rest 2 minutes / build weight
Strength

Saturday, February 25th, 2023 - ATS Day 42

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

Clean Warm Up

A) 3 sets: 5 Tall Muscle Clean + 5 Front Squat w/ empty bar
B) 3 sets: 3 No-Feet Clean w/ empty bar
C) 3 sets: 3 Tall Clean from toes

Clean Work

A) E130MOM5: 2 Clean Halting DL + 1 clean
60-65% Clean/ Light to Moderate
B) E130MOM5: 3-position clean
1 Floor + 1 High-Hang + 1 Mid Hang
70% Clean/Moderate

Clean Pull Work

E2:00MOM4: 3 Clean 5s Tempo Deadlift
Strength

Saturday, February 25th, 2023 - OLY Foundations Day 108

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch + 5 OHS w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2 Tall Snatch from toes

Snatch Work

A) E130MOM5: 3 Snatch Halting Deadlift + 2 Muscle Snatch
50% Snatch/Very Light or Empty Bar
B) E130MOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
C) E130MOM5: 2 Snatch Singles w/ 2s pause in bottom
60-65% Snatch/Light
Bootcamp

Saturday, February 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.

WOD

Workout Format
Flip a Coin Workout

For the remainder of class you will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 2 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 30 DB Snatches & Max Dead Hang
Tails: 30 DB Snatches & Max Hollow Hold
Round 4/5/6
Heads: 12 Wall Balls & 10/8 Cal Bike
Tails: 15/10 Cal Row & 12 KB Swings
* Add rounds as needed to exercise for the desired amount of time.
Bootcamp

Friday, February 24th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Good  Mornings
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set

WOD

Workout Format
CrossFit Open 23.1
AMRAP 14

Rx
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

SCALED
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee targets after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

FOUNDATIONS
23.2A:
Complete AMRAP 15 minutes:
5 burpees
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Strength

Friday, February 24th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

4 Rounds
6-10 Back Squat
6-10 Overhead Press
30-60 second Front Rack DB Hold
Rest 1.5 Minutes
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