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About Us


At CrossFit Hardwired we believe that all human beings are "hardwired" to be physically fit and live long, healthy lives. It is our mission to help our community realize and exceed their potential both inside and outside of the gym.
What do we do?
We bring mind body transformation through sound programming, close-knit community and world-class coaching.
How do we do it?
We offer carefully programmed workouts in a safe and welcoming environment. Our coaches have the experience, knowledge and enthusiasm to help you reach your goals.
Who is CrossFit for?
EVERYONE! CrossFit is universally scalable, which means that anyone can do it. Each workout is scaled and tailored according to your abilities and needs. As CrossFit founder Greg Glassman has said, “The needs of Olympic athletes and our grandparents differ by degree, not kind.”

Offerings


Plans and Passes

On Ramp Program
  • Get started with your very own customized On Ramp Program. Work 1-on-1 with a coach to learn how to move safely and efficiently before joining the group classes. Your exercise experience, previous injuries or surgeries and physical limitations will determine how many personal training sessions you will complete.
3 Classes per week
139 Month
  • Take up to 3 classes per week.



10 Class Pack
175 Pack
  • 10 Classes, used at your convenience. Pass expires after 6 months.
Drop-in
20 Session
  • Whether you’re visiting from out of town or purchasing a class add-on, a single class purchase can be made at any time via cash or credit card. Please register for class in advance.
Personal Training
  • Work with a coach 1-on-1 to accomplish your specific goals. No membership necessary.

Our Team


The team of coaches at CrossFit Hardwired can't be beat. They get to know every member to ensure they are providing everything possible to help each athlete meet and exceed his or her personal goals.

Jenna
Jenna Stankus
Head Coach & Owner
Josh
Josh Kruk
Coach
Stacey
Stacey Lieckfeldt
Coach

Ryan
Ryan Nielsen
Coach
Matt
Matt Stankus
Coach & Owner
Viv
Viv
Assistant Coach

Schedule


Find the class time that best fits your schedule.

WODs & News


Check back frequently as we share WODs, events and news.

All WODs Blog
200601
Monday 06.01.20

AMRAP 15
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk (50's/35's)

...

Add (1) Dumbbell Power Clean and Jerk Per Round

200530
Saturday 05.30.20

Home Workout
6 Rounds, Go Every 5 Minutes
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

200529
Friday 05.29.20

Home Workout
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

200528
Thursday 05.28.20

Home Workout
5 RFT
30 Step Back Lunges (Bodyweight)
20 Shuttle Runs (10m)
10 Toes to Bar

200527
Wednesday 05.27.20

Home Workout
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)

200526
Tuesday 05.26.20

Home Workout
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

200525
Monday 05.25.20

"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*20/14# Weight Vest

200523
Saturday 05.23.20

Home Workout
3 Rounds for Time
40 Single Dumbbell Step-Back Lunges (Alt., 50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees

On the Minute: 20 Double Unders

200522
Friday 05.22.20

Home Workout
AMRAP 20
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

200521
Thursday 05.21.20

Home Workout
5 Rounds for Reps
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest

200520
Wednesday 05.20.20

Home Workout
5 Rounds
AMRAP 3:
3 Double Dumbbell Power Snatches (50's/35's)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

200519
Tuesday 05.19.20

Home Workout
For Time:
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

200518
Monday 05.18.20

Home Workout
AMRAP 12
50 Air Squats
7 Strict Pull-ups
12 Hang Dumbbell Power Cleans (6 ea side)

200516
Saturday 05.16.20

Home Workout
For Time:
21-15-9
Dumbbell Power Cleans (50's/35's)
20 Box Overs After Each Round (24"/20")

Directly Into...

21-15-9
Dumbbell Front Squats
20 Box Overs After Each Round (24"/20")

200515
Friday 05.15.20

Home Workout
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

200514
Thursday 05.14.20

Home Workout
For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

Dumbbell: 50/35

200513
Wednesday 05.13.20

Home Workout
AMRAP 15
20 Single Dumbbell Alternating Power Snatches (50/35)
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges (50/35)
40 Double Unders

200512
Tuesday 05.12.20

Home Workout
5 Rounds For Time:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

200511
Monday 05.11.20

Home Workout
4 Rounds, Go Every 5 Minutes:
42 Lateral Hops
24 Air Squats
42 Lateral Hops
12 Sit Ups
42 Lateral Hops
12 Push Ups

200509
Saturday 05.09.20

Home Workout
A. Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat (5s Down, 5s Up)
1 Back Squat

Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat

B. AMRAP 12
8 Barbell Facing Burpees
25 Double Unders

200508
Friday 05.08.20

Home Workout
For Time:
20-18-16-14-12-10-8-6-4-2
Overhead DB/KB Step Back Lunges (50/35)
200m Run

Blog Image
Eating for Performance
200507
Thursday 05.07.20

Home Workout
AMRAP 15
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
...
Add (3) Reps Per Round

200506
Wednesday 05.06.20

Home Workout
5 Rounds
AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

1 Round "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

200505
Tuesday 05.05.20

Home Workout
For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

200504
Monday 05.04.20

3 Rounds:
21/15 Calorie Row
15 KB High Pulls

Directly Into...

3 Rounds:
21 Kettlebell Swings (American, 53/35)
15 Thrusters (95/65)

200502
Saturday 05.02.20

Home Workout
AMRAP 21
21 Alt. DB Power Snatches (50/35)
21 Box Jumps (24"/20")
21 Goblet Squats
21 V-Ups

200501
Friday 05.01.20

Home Workout
For time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

200430
Thursday 04.30.20

Home Workout
4RFT
30 Dumbbell Swings (eye level)
50' Single Dumbbell Overhead Carry (Left)
30 Sit-ups
50' Single Dumbbell Overhead Carry (Right)

200429
Wednesday 04.29.20

Home Workout
3 Rounds for Total Time:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

200428
Tuesday 04.28.20

Home Workout
A. Back Squat
3x5 (add weight or stay the same)

B. 3RFT
75 Double Unders
50 Air Squats
25/18 Calorie Row

200427
Monday 04.27.20

Home Workout
6 Rounds, Go Every 4 Minutes
6 Burpee Box Jumps (24"/20")
9 Kettlebell Swings (American, 70/53)
12/9 Calorie Bike
*Score is your slowest round

200425
Saturday 04.25.20

Home Workout
A. Build to a Heavy Complex:
3 Power Cleans
1 Thruster

B. AMRAP 15
15 Power Cleans (95/65)
20 Lateral Hops over the barbell
15 Thrusters (95/65)
10 Toes to bar

200424
Friday 04.24.20

Home Workout
AMRAP 20
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

Cash-out: 1 Mile Run (with or without vest)

200423
Thursday 04.23.20

Home Workout
3 Rounds for Time
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

200422
Wednesday 04.22.20

Home Workout
For Time:
75 Air Squats
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
50 Burpees
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
75 Air Squats

Dumbbell: 50/35

200421
Tuesday 04.21.20

Home Workout
3 Rounds for Time:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

200420
Monday 04.20.20

Home Workout
Climb the Ladder for 15 Minutes
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
...
Continue to Add (1) Rep to Dumbbell Movements Per Round

200418
Saturday 04.18.20

Home Workout
AMRAP 24
30 Kettlebell/DB swings
25 Tuck Jumps/Hops
20 V-Ups/sit ups
15 Double DB/KB Push Press (or 30 single arm, switch every 5)

200417
Friday 04.17.20

Home Workout
AMRAP 12
2 Dumbbell/KB Power Cleans
2 Dumbbell/KB Thrusters
30 Double Unders
4 Dumbbell/KB Power Cleans
4 Dumbbell/KB Thrusters
30 Double Unders
6 Dumbbell/KB Power Cleans
6 Dumbbell/KB Thrusters
30 Double Unders
...
Continue to Add (2) Reps to Dumbbell/KB Movements Per Round
Switch sides as you see fit just try and split the reps evenly between arms

200416
Thursday 04.16.20

Home Workout
5 Rounds, Go Every 5 Minutes
200 Meter Run
15 Burpees
200 Meter Run

200415
Wednesday 04.15.20

Home Workout
3 Rounds, Go Every 10 Minutes
20 Bent Over Rows
30 Push Ups
40 Sit ups
50 Air Squats
150 Lateral Hops over DB or Plate Hops

200414
Tuesday 04.14.20

Home Workout
For Time:
400 Meter Run
40 Alt. Dumbbell Power Cleans
800 Meter Run
40 Dumbbell Push Jerks (switch every 5 reps)
400 Meter Run
40 Alt. Dumbbell Clean and Jerks

200413
Monday 04.13.20

Home Workout
AMRAP 5:
Buy-In: 35 Goblet Thrusters
12 Dumbbell/Kettlebell Swings
12 Lateral DB/KB Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 25 Goblet Thrusters
9 Dumbbell/Kettlebell Swings
9 Lateral DB/KB Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 15 Goblet Thrusters
6 Dumbbell/Kettlebell Swings
6 Lateral DB/KB Burpees

200411
Saturday 04.11.20

Home Workout
For Total Working Time:
On the 0:00...
5 Rounds of "Strict Cindy"
50 Single Dumbbell Power Cleans

On the 8:00...
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats

On the 16:00...
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters

1 round of "Strict Cindy" is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats

200410
Friday 04.10.20

Home Workout
AMRAP 18
10 Leg Raises
20 DB/KB Push Press (switch every 5 reps)
60 Double Unders

200409
Thursday 04.09.20

Home Workout
5 Rounds for Time:
100 Meter Single Dumbbell Farmers Carry
200 Meter Run
30 Dumbbell Swings

200408
Wednesday 04.08.20

Home Workout
AMRAP 20
4 DB/KB Pullovers
8 Burpees
12 DB/KB Step Back Lunges (1 or 2, your choice)

200407
Tuesday 04.07.20

Home Workout
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

200406
Monday 04.06.20

Home Workout
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees

Cash-Out: 1 Mile Run

200405
Sunday 04.05.20

Recovery Workout
3 Rounds for Quality 500m Row, 25/18 Cal bike, 400m jog
20 Shoulder Taps
10 Barbell or 15 Banded Good Mornings
10 Perfect push ups/incline push ups/negative push ups

200404
Saturday 04.04.20

Home Workout
For Time:
100 Alternating Dumbbell or Kettlebell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

200403
Friday 04.03.20

Home Workout
AMRAP 18
60 Double Unders/120 Single Unders
30 Kettlebell/dumbbell swings (American)
15 Reverse Burpees

200402
Thursday 04.02.20

Home Workout
AMRAP 20
200m Run
20 Jumping lunges
200m Run
30 Russian Twists

200401
Wednesday 04.01.20

Home Workout
For Time:
50-40-30-20-10: Sit-ups or V-Ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups or bent over DB/KB backpack row

200331
Tuesday 03.31.20

Home Workout
5 Rounds For Time:
400 Meter Run
30 Dumbbell Goblet Thrusters (or KB, plate or backpack)
30 Lateral Hops Over Dumbbell

200330
Monday 03.30.20

Home Workout
AMRAP 15:
20 Single Arm Dumbbell Snatches (alternating)*
40 Double Unders
20 Burpees
40 Double Unders

*Do Up/down planks if you don't have anything to lift for the snatches.

200329
Sunday 03.29.20

Recovery Workout
4 Rounds for Quality
200m or 2 minute Farmer's Carry (1-arm AHAP)
20 Walking lunges (bodyweight)
30s Handstand Hold
30s Hollow Hold

200328
Saturday 03.28.20

"Maupin"
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

200327
Friday 03.27.20

Home Workout
6 Rounds, go every 5 minutes
10 Alternating Single DB/KB Power Clean and Jerk
500m Meter Row (400m run)
100 Meter Single Dumbbell Farmer's (or overhead) Carry

200326
Thursday 03.26.20

Home Workout
AMRAP 20:
5 Strict Pull-ups (5 bent over rows)
10 V-Ups
20 Speed skater lunges
30 Plate hops

200325
Wednesday 03.25.20

Home Workout
3 Rounds For Time:
200 Meter Run
20 Alt. Step Back Lunges
200 Meter Run
20 Step-Ups (grab a weight or fill a backpack) (24"/20")
200 Meter Run
20 Tuck Jumps

200324
Tuesday 03.24.20

Home Workout
5 Rounds For Time:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees

200323
Monday 03.23.20

Ascending Ladder for 15 Minutes:
2 Up-down planks
2 Goblet Squats (grab anything with weight!)
2 Burpees
4 Up-down planks
4 Goblet Squats (grab anything with weight!)
4 Burpees
...
*Continue to add 2 reps to each movement

200322
Sunday 03.22.20

Recovery Workout
20 Minutes for Quality
200m (or 50s) run/50s Single Unders/50s row or bike
5 Bulgarian Split Squats (ea. side, 3sec descent)
30-45s Flutter kicks or hollow hold
30-45s Wall sit

200321
Saturday 03.21.20

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

200320
Friday 03.20.20

"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Row Calories
1 Minute Rest

HOME WOD
3 Rounds
1 Minute Jumping Air Squats
1 Minute Sumo Deadlift High Pulls
1 Minute Lateral Hops
1 Minute Push Press or Push Ups
1 Minute Shuttle Sprints
1 Minute Rest

*Score is total reps

200319
Thursday 03.19.20

5 Rounds For Time:
10 Kettlebell Swings (70/53)
200' Single Arm Farmers Carry (70/53)
20/15 Calorie Bike or Row

HOME WOD
6RFT
10 Tuck jumps
200'/45sec Farmer's carry (grab anything with some weight!)
15 Burpees

200318
Wednesday 03.18.20

Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

HOME WOD
Tabata
Up-down plank (or plank hold on elbows)
-rest 1 min-
Tabata
Alt. DB snatch
Tabata
Jumping lunges
-rest 1 min-
Tabata
Handstand hold (kick up or walk up)

*1RND Tabata = 8x20s work:10s rest
*Your score is total reps. Participation points for the handstand hold :)

200317
Tuesday 03.17.20

CLASS IS CANCELED UNTIL FURTHER NOTICE. We apologize for the inconvenience.

A. 5 Rounds, go every 90s
Sub-max strict pull ups (add weight or do 3-5 negatives to customize)

B. For Time (Cap 20):
21-15-9
Double Dumbbell Power Cleans (50's/35's)
Handstand push ups or DB push press
Box Jump Overs (24"/20")
Toes to Bar

HOME WOD
For time:
75 Air Squats
-then-
21-18-15-12-9-6-3
Push ups
Sit ups
-then-
75 Air Squats

200316
Monday 03.16.20

AMRAP 20
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24"/20")
40 Double Unders

AFTER PARTY
Front Rack Box Step Ups
Work up to a heavy set of 10 on each side

HOME WOD
AMRAP 20
12 Burpees
40 Double Unders/80 Single unders/80 hops in place
12 Weighted alt. step back lunges (or 24 bodyweight)
40 DU/80 SU/80 hops in place

200314
Saturday 03.14.20

Teams of 3
For Time (30 Minute Cap):
6 Rounds of "DT" (155/105)
100/75 Calorie Bike
6 Rounds of "DT" (155/105)
100/75 Calorie Bike
6 Rounds of "DT" (155/105)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

200313
Friday 03.13.20

2 Rounds, go every 10 Minutes:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

200312
Thursday 03.12.20

A. AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
...
Continue to Add (10) Reps Until Time

B. 3 Rounds for Quality:
8 KB RDLs (each side)
2 KB Turkish Get ups (each side)
- 1 minute rest between rounds -

200311
Wednesday 03.11.20

"Bergeron Beep Test"
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure (20 minute cap)

AFTER PARTY
3 Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50' Quadruped Crawl

Rest 2 Minutes Between Sets

200310
Tuesday 03.10.20

A. Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Cleans

*Build in Power Clean Weight

B. Power Clean
Find heavy single

200309
Monday 03.09.20

A. Push Press
Heavy 3

B. For Time:
21 Push Presses (95/65)
5 Rounds of "Cindy"
15 Push Presses (95/65)
3 Rounds of "Cindy"
9 Push Presses (95/65)
1 Rounds of "Cindy"

*1 round of "Cindy:"
5 Kipping Pull-ups
10 Push-ups
15 Air Squats

200308
Recovery Workout of the Week

EMOM 24
1. 45s bike or row (5/10 RPE)
2. 1-3 Wall walk ups (SLOW)
3. 45s Wall sit
4. 30-45s shoulder taps

200307
Saturday 03.07.20

Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
600m run
50 Power Snatches (95/65)
600m run
25 Power Snatches (115/85)
600m run
30 Ring Muscle Ups
25 Power Snatches (115/85)
600m run
50 Power Snatches (95/65)
600m run
75 Power Snatches (75/55)
600m run

AFTER PARTY
Body Armor (A)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

Body Armor (B)
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets

200306
Friday 03.06.20

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Box Step Up (20/14)
1 Minute Bike
1 Minute Rest

AFTER PARTY
Tempo Back Squat
On the Minute x 10:
1 Pausing "One and One Quarter" Squat

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

200305
Thursday 03.05.20

A. Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

B. AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
...
Increase by 3 Reps Each Round

200304
Wednesday 03.04.20

For Time: (Cap 30)
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

AFTER PARTY
5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest

200303
Tuesday 03.03.20

A. Overhead Squat
Heavy 3

B. AMRAP 10
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

200302
Monday 03.02.20

5 Rounds:
AMRAP 4
21/15 Calorie Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between Rounds

Member Spotlight
March Member Spotlight

Congrats to Greg Bandy the Member Spotlight for March!

200229
Saturday 02.29.20

Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35's/25's)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

200228
Friday 02.28.20

AMRAP 5:
50/35 Calorie Bike
Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Thrusters (95/65)

200227
Thursday 02.27.20

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

200226
Wednesday 02.26.20

A. AMRAP 15:
30/21 Calorie Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24"/20")
30 Deadlifts (135/95)

B. Tabata Intervals
8 Rounds of :20 on, :10 Off
1. Side Plank (4 Rounds Each Side)
2. Flutter Kicks

200225
Tuesday 02.25.20

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

*Build in Power Snatch Weight*

AFTER PARTY:
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

200224
Monday 02.24.20

For time (Cap 25)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

200222
Saturday 02.22.20

Teams of 2
AMRAP 20:
20 Bar Muscle Ups
30 Handstand Push-ups
40 MB Sit-ups (20/14)
50 Jumping Lunges

200221
Friday 02.21.20

A. Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

B. For Total Reps
AMRAP 3
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3
Macho Man (185/135)

1 round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

200220
Thursday 02.20.20

AMRAP 18:
200' KB farmer's walk (1-arm AHAP, switch every 100')
10 Strict Pull ups
20 Push ups
30 MB Slams (20/14)

AFTER PARTY (optional):

5 sets, go every 90 seconds
Choose one of the following:
4-8 Strict Ring Dips
4-8 Box or Bench dips

200219
Wednesday 02.19.20

2 Rounds:
20 Push Press (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

200218
Tuesday 02.18.20

A. Deadlift
Heavy 5

B. AMRAP 13:
60/45 Calorie Bike

Directly Into...

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

200217
Monday 02.17.20

5 Rounds:
9 Toes to Bar
15 Wall balls (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

200215
Saturday 02.15.20

Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

200214
Friday 02.14.20

A. "Fran" (Cap 10)
21-15-9:
Thrusters (95/65)
Pull-ups

B. Back Squat
Set #1 (On the 0:00) - 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) - 5 Reps @ 90%
Set #4 (On the 6:00) - 3 Reps @ 95%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 104%
Set #8 (On the 11:00) - 1 Rep @ 104%
Set #9 (On the 12:00) - 1 Rep @ 104%
Set #10 (On the 13:00) - 1 Rep @ 104%
Set #11 (On the 14:00) - 1 Rep @ 104%

*Percentages to be taken out of 5RM

200213
Thursday 02.13.20

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50' Walking Lunge
15/12 Calorie Bike

*Score is slowest of 6 rounds

200212
Wednesday 02.12.20

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

AFTER PARTY
5 Sets, Not For Time:
10-15 GHD Sit-ups or V-ups
50' Front Rack Double Kettlebell Carry AHAP

200211
Tuesday 02.11.20

A. Bench Press
Heavy 3

B. Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

200210
Monday 02.10.20

A. Hang Squat Clean
Heavy 1

B. AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
...

200208
Saturday 02.08.20

For Time:
3 Rounds:
10 Strict Pull Ups
10 Strict T2B

... then

18 Burpee Box Jump Overs (24/20)
18 Clean and Jerks (135/95)
12 Burpee Box Jump Overs (24/20)
12 Clean and Jerks (155/105)
9 Burpee Box Jump Overs (24/20)
9 Clean and Jerks (185/135)

Blog Image
Recovery Workout of the Week
200207
Friday 02.07.20

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
...
Climb By 3's Each Round

*Athletes Switch After Completing Full Rounds

AFTER PARTY
Front Squat Complex
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

200130
Thursday 02.06.20

A. Muscle Snatch
Build to Moderate Set of 3

B. On the 4:00 x 5 Rounds:
300/250 Meter Row
15 V-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

200205
Wednesday 02.05.20

Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

AFTER PARTY
3 Sets:
7 Renegade Rows
Max Effort Ring L-Sit

*Rest 2 Minutes Between Sets*

200204
Tuesday 02.04.20

A. 3 Sets for Max Reps (Choose 1 movement):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
2-3 mins rest between sets

B. AMRAP 12:
10 Burpees
25 Double Unders

200203
Monday 02.03.20

On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
*Score is slowest of the 5 rounds

Member of the Month
February Member of the Month

Congrats to Gabby Mazzucco for earning the title "Member of the Month" for February!

200201
Saturday 02.01.20

A. Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

B. AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

200131
Friday 01.31.20

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees to plate (45/35)
1 Minute Rest

AFTER PARTY
5x200m run repeats
*rest 1 min between runs
*Run outside or inside (20x10m shuttle sprints)

200130
Thursday 01.30.20

Teams of 3

For Time:
50 Bench Press (115/85)
50/35 Calorie Bike
50 Deadlifts (155/105)
50/35 Calorie Bike

50 Bench Press (135/95)
50/35 Calorie Bike
50 Deadlifts (185/135)
50/35 Calorie Bike

50 Bench Press (155/105)
50/35 Calorie Bike
50 Deadlifts (225/155)
50/35 Calorie Bike

200129
Wednesday 01.29.20

AMRAP 5:
200' Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100' Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200' Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

200128
Tuesday 01.28.20

AMRAP 20:
Buy-In: 100/80 Calorie Bike

Directly Into...

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
8 Strict Handstand Push Ups

200127
Monday 01.27.20

A. Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

B. For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

200125
Saturday 01.25.20

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

200124
Friday 01.24.20

For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

AFTER PARTY
Front Squats
On the 0: 1@ 84% of 1RM
On the 1: 1@ 87% of 1RM
On the 2: 1@ 90% of 1RM

On the 3: 1@ 87% of 1RM
On the 4: 1@ 90% of 1RM
On the 5: 1@ 93% of 1RM

On the 6: 1@ 90% of 1RM
On the 7: 1@ 93% of 1RM
On the 8: 1@ 96% of 1RM

***Following Final Set, Until the 15 Minute Mark:***
Build to a Heavy Single for the Day

200123
Thursday 01.23.20

A. 6 Rounds, go every 3 minutes:
24 AbMat Sit-ups
75 Double Unders
6 Barbell Strict Presses

*Build in Strict Press Weight*

B. EMOM 8
Odd minutes: 3-5 Strict handstand push ups
Even minutes: 30s Hollow hold

200122
Wednesday 01.22.20

5 Rounds (see 4/12/19)
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

200121
Tuesday 01.21.20

21-15-9 (Cap 20)
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (American, 53/35)

AFTER PARTY:
Push Press 10RM

200120
Monday 01.20.20

A. Back Squat
Heavy 3

B. For Time:
60/50 Calorie Row
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
60/50 Calorie Row

200118
Saturday 01.18.20

AMRAP 20:
1 Round of "The Chief"
15 Burpees
2 Rounds of "The Chief"
15 Burpees
3 Rounds of "The Chief"
15 Burpees

...

Continue to Add 1 Round Until Cap

...

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

200117
Friday 01.17.20

For Time:
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

200116
Thursday 01.16.20

5 Rounds:
9 Push Presses (115/85)
15 Kettlebell Swings (American, 53/35)
24 Shuttle sprints (10m)

Rest 1 Minute Between Rounds

AFTER PARTY
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

*Pause 2 Seconds in Dip*

Blog Image
Our Definition of Fitness
200115
Wednesday 01.15.20

A. Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

B. 5 Rounds, go every 4 minutes:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

200114
Tuesday 01.14.20

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into..

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Bike

AFTER PARTY
3 Sets:
20 V-ups
30-60s Handstand hold
*rest 1 min between rounds*

200113
Monday 01.13.20

A. Power Clean and Jerk
Heavy Single

B. AMRAP 10
50 Air Squats
10 Power Clean and Jerks (135/95)

200111
Saturday 01.11.20

Teams of 3:
For Time (30 Minute Cap):
600m run (200m at a time)
75 Power Snatches (75/55)
75 Hang Squat Cleans (75/55)

600m run (200m at a time)
60 Power Snatches (95/65)
60 Hang Squat Cleans (95/65)

600m run (200m at a time)
45 Power Snatches (115/85)
45 Hang Squat Cleans (115/85)

600m run (200m at a time)
30 Power Snatches (135/95)
30 Hang Squat Cleans (135/95)

600m run (200m at a time)
15 Power Snatches (155/105)
15 Hang Squat Cleans (155/105)

200110
Friday 01.10.20

"Marston"
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

# AFTER PARTY
## Row Conditioning
On the 1:30 x 10 Sets:
300/275 Meter Row

*Score is Slowest Round

200109
Thursday 01.09.20

A. Pausing Push Jerk
Build to heavy set of 2

B. 5 Rounds, go every 3 minutes:
20 MB Slams (20/14)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk (Score for today)

200108
Wednesday 01.08.20

2 Rounds:
50/35 Calorie Bike
1k Row
50 Wallballs (20/14)

200107
Tuesday 01.07.20

A. Pausing Power Clean
Heavy set of 2

B. AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

200106
Monday 01.06.20

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

# AFTER PARTY
## Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

*Percentages Based on 5RM Back Squat

200104
Saturday 01.04.20

3 RFT:
50 Double Unders
30 Single Dumbbell Box Step-Ups (24"/20")
50 Double Unders
30 Single Dumbbell Hang Clean & Jerks
50 Double Unders
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

200103
Friday 01.03.20

Teams of 3
AMRAP 24:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

Member of the Month
January Member of the Month

Congrats to Dan MacCracken for earning the title "Member of the Month" for January!

200102
Thursday 01.02.20

A. Romanian Deadlift
Build to moderate set of 6

B. Climb the ladder for 12 minutes:
3 Deadlifts (205/145)
3 Toes to Bar
3 Burpees over the bar
6 Deadlifts (205/145)
6 Toes to Bar
6 Burpees over the bar
...
Up By 3's Until Finish

200101
Wednesday 01.01.20

Happy New Year!

All classes canceled, give this at-home workout a try!

5 RFT:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

191231
Tuesday 12.31.19

For Time:
Buy-In: 50/35 Calorie Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Bike

191230
Monday 12.30.19

AMRAP 20:
20 Wall balls (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

AFTER PARTY (Optional)
Tempo Back Squat 51X1
5 Sets:
1 Tempo Back Squat
2 Back Squats

**Set 1:** 60% 1RM
**Set 2:** 65% 1RM
**Sets 3-5:** 70% 1RM

191228
Saturday 12.28.19

3RFT
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
100 Double Unders
15 Burpee Box Jumps (24/20)

After Party
5 Sets:
15 GHD Sit-ups or V ups
3 Muscle ups (bars or rings) (3 Negatives to scale)
*Rest 1 Minute Between Sets*

191227
Friday 12.27.19

Teams of 3
For Time (Cap 30):
120 Deadlifts (155/105)
60/45 Calorie Bike
90 Hang Power Cleans (155/105)
60/45 Calorie Bike
60 Push Jerks (155/105)
60/45 Calorie Bike

-

150 Shuttle sprints (10m)

-

60 Push Jerks (135/95)
60/45 Calorie Bike
90 Hang Power Cleans (135/95)
60/45 Calorie Bike
120 Deadlifts (135/95)
60/45 Calorie Bike

191226
Thursday 12.26.19

5 Rounds:
21/15 Calorie Row
2 Rounds of "Strict Cindy"

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats

191225
Wednesday 12.25.19

Happy Holidays!

All classes canceled, but give this a try:

AMRAP 19:
12 Burpees
25 Air Squats

191224
Tuesday 12.24.19

"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Strict pull ups
4 Handstand push ups
5 Toes to Bar
6 Box Jumps (24/20)
7 Deadlifts (135/95)
8 Jumping Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Burpees
12 Calorie Bike

191223
Monday 12.23.19

A. Back Squat 3x5

B. AMRAP 9:
30 MB Slams (20/14)
20 Wall balls (20/14)

191221
Saturday 12.21.19

AMRAP 24
With a partner:

Athlete 1: 20 Shuttle sprints (10m)
Athlete 2: AMRAP
4 Deadlifts (275/185)
8 Burpees over the bar

191220
Friday 12.20.19

A. Thruster
Heavy 1

B. 5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

191219
Thursday 12.19.19

Tabata:
Kettlebell Swings (53/35)
Bike Calories
Kettlebell Box Step-ups (53/35, 24"/20")
Bike Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

191218
Wednesday 12.18.19

3RFT:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

After Party (optional):
3 Giant Sets
300’ Overhead KB Carry (2 kbs)
10 Inverted Barbell Rows
50 Band pull aparts

Rest 1 min between sets

191217
Tuesday 12.17.19

A. Hang Power Snatch
Heavy 3

B. For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

191216
Monday 12.16.19

24 Minutes
Buy-in: 80/56 cal bike
For remaining time, AMRAP
200' farmer's carry (1 KB, AHAP)
20 V-ups
20 push ups

191214
Saturday 12.14.19

3rd Annual In-House Holiday Throwdown!

Regular Classes Canceled

191213
Friday 12.13.19

*6:30pm class canceled for Throwdown prep*

5 Rounds, go every 4 minutes:
25 Sit-ups
15 Sumo Deadlift High Pulls
5 Push Press

*build weight in the sdlhp/push press each round

191212
Thursday 12.12.19

30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)

Directly Into...

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

AFTER PARTY
4x8 Seated DB strict press (go up or stay the same)

191211
Wednesday 12.11.19

A. Front Squat
Heavy 3 (see 9/18/19)

B. AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Front Squats (155/105)

191210
Tuesday 12.10.19

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

191209
Monday 12.09.19

A. Overhead squat
Heavy single

B. AMRAP 10
6 Power Snatches (95/65)
9 Overhead squats (95/65)
12 Box jumps (24"/20")

191207
Saturday 12.07.19

Teams of 3, AMRAP 30:
60 Calorie row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

191206
Friday 12.06.19

A. Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

*Take percentage out of 5RM/heavy 5

B. AMRAP 16:
20 Shuttle sprints (10m)
12 Kettlebell Swings (American, 70/53)
8 Kettlebell High Pulls (70/53)

191205
Thursday 12.05.19

For Time:
75/55 Calorie Bike
25 Box jumps
35 MB Slams (20/14)
75 MB Sit-ups (20/14)
35 MB Slams (20/14)
25 Box jumps
75/55 Calorie Bike

191204
Wednesday 12.04.19

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

191203
Tuesday 12.03.19

A. Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

B. For Time:
21-15-9
Push Jerks (135/95)
Lateral Barbell Burpees

191202
Monday 12.02.19

5:30AM/6:30AM CLASSES CANCELLED DUE TO INCLEMENT WEATHER

AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

Member of the Month
December Member of the Month

Congrats to Audra Bechtel for earning the title "Member of the Month" for December!

191130
Saturday 11.30.19

A. Strict Press
Heavy 3

B. Ascending Ladder for 12 Minutes:
3 Strict Presses (75/55), 100 Meter Run, 3 Ring Muscle Ups
6 Strict Presses (75/55), 100 Meter Run, 6 Ring Muscle Ups
9 Strict Presses (75/55), 100 Meter Run, 9 Ring Muscle Ups
...

191129
Friday 11.29.19

A. Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down

B. For Time (Teams of 3)
75/60 Calorie Bike, 25 Synchro Sit-ups, 9 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 12 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 15 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 18 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 21 Deadlifts

Barbell: (275/185)

191128
Thursday 11.28.19

Happy Thanksgiving!
Open Gym 8am-10am

191127
Wednesday 11.27.19

4 Rounds:
20 Shuttle runs (10m)
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Happy Thanksgiving

191126
Tuesday 11.26.19

A. Back Squat
3x5

B. AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

191125
Monday 11.25.19

A. 3 Position Power Snatch Complex
Find Heavy Single

B. For Total Reps
AMRAP 3:
9/6 Calorie Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
4 Power Snatches (135/95)

191123
Saturday 11.23.19

3 Rounds for Time:
800 Meter Run
21/15 Calorie Bike
3 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

191122
Friday 11.22.19

3 Rounds for Reps:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

191121
Thursday 11.21.19

5RFT (Cap 30)
100 Meter Farmers Carry (53's/35's)
30 AbMat Sit-ups
10 Double KB swing (Russian, 53's/35's)

191120
Wednesday 11.20.19

A. Pausing Overhead Squat
Build to a Heavy Single (3 Second Pause)

B. AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

191119
Tuesday 11.19.19

For Time:
2k Row
30 Power Snatches (115/85)
50 Burpees

191118
Monday 11.18.19

A. Build to Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

B. AMRAP 12
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

191116
Saturday 11.16.19

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run

*Score is total reps of bench + pull ups

191115
Friday 11.15.19

AMRAP 3:
27 Thrusters (75/55)
Max calorie row

-Rest 3 mins-

AMRAP 3
21 Thrusters (95/65)
Max calorie row

-Rest 3 mins-

AMRAP 3
15 Thrusters (115/85)
Max calorie row

-Rest 3 mins-

AMRAP 3
9 Thrusters (135/95)
Max calorie row

191114
Thursday 11.14.19

A. Power Clean
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

B. AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

191113
Wednesday 11.13.19

A. Back Squat
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

B. 3 Rounds For Time:
30 MB Slams (20/14)
20/14 Calorie Bike
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

191112
Tuesday 11.12.19

Teams of 2
12 RFT:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

191111
Monday 11.11.19

"Jack"

AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

191109
Saturday 11.09.19

Teams of 3
AMRAP 25:
200 Meter MB Run (20/14)
7 Burpees
7 Deadlifts (205/145)

Next Athlete Begins Round When Runner Returns

191108
Friday 11.08.19

20.5
For Time, Partitioned any way
40 Muscle-Ups
80 Cal Row
120 Wall-Ball Shots W(14lb/9ft) M(20lb/10ft)

Time cap: 20 min

191107
Thursday 11.07.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191106
Wednesday 11.06.19

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

191105
Tuesday 11.05.19

A. On the Minute x 12:
3 Power Snatches (work up)

B. AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
6 Strict Chest to Bar Pull-ups

191104
Monday 11.04.19

A. Front Squat 4x4
Increase weight or warm up to a heavy weight and be consistent

B. AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

191102
Saturday 11.02.19

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees

Member of the Month
November Member of the Month

Congrats to Chris Magil for earning the title "Member of the Month" for November!

191101
Friday 11.01.19

20.4
For time:
30 box jumps (24"/20")
15 clean and jerks, (95/65)
30 box jumps (24"/20")
15 clean and jerks, (135/85)
30 box jumps (24"/20")
10 clean and jerks, (185/115)
30 single-leg squats
10 clean and jerks, (225/145)
30 single-leg squats
5 clean and jerks, (275/175)
30 single-leg squats
5 clean and jerks, (315/205)

Time cap: 20 minutes

191031
Thursday 10.31.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191030
Wednesday 10.30.19

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

191029
Tuesday 10.29.19

A. Push Jerk
Heavy 3

B. AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

191028
Monday 10.28.19

A. Hang Power Snatch
Heavy 2

B. Climb the ladder for 9 mins:
2 Kettlebell Swings (53/35)
2 Box Jumps (30/24)
4 Kettlebell Swings (53/35)
4 Box Jumps (30/24)
....
Increase By (2) Reps Until the Finish

191026
Saturday 10.26.19

Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups

Continuous 400 Meter MB Run (20/14)

191025
Friday 10.25.19

20.3
For time:
21 deadlifts, (225/155)
21 handstand push-ups
15 deadlifts, (225/155)
15 handstand push-ups
9 deadlifts, (225/155)
9 handstand push-ups
21 deadlifts, (315/205)
50-ft. handstand walk
15 deadlifts, (315/205)
50-ft. handstand walk
9 deadlifts, (315/205)
50-ft. handstand walk

Time cap: 9 min.

191024
Thursday 10.24.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191023
Wednesday 10.23.19

For time:
1000m row
75/50 calorie bike
50 box jump overs (24"/20")
75/50 calorie bike
1000m row

191022
Tuesday 10.22.19

A. Hang power clean
Heavy 3

B. AMRAP 12
15 burpees
12 dead lifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

191021
Monday 10.21.19

AMRAP 25:
20 V ups
30 Wall balls
100m Farmers' Carry AHAP

191019
Saturday 10.19.19

5 RFT:
400 Meter Run
21 Kettlebell Swings (Russian, 53/35)
15 Push-ups

191018
Friday 10.18.19

20.2
AMRAP 20:
4 Dumbell Thrusters (50s/35s)
6 Toes-to-Bar
24 Double-Unders

191017
Thursday 10.17.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191016
Wednesday 10.16.19

Teams of 3
AMRAP 25:
10/7 Calorie Bike
15 MB Slams (20/14)
10 Shuttle Runs (10 Meters)

191015
Tuesday 10.15.19

A. Thruster
Heavy Set of 3

B. 3 RFT (Cap 17)
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

191014
Monday 10.14.19

Columbus Day WOD (Normal Class Schedule Today)
A. Build to heavy complex
1 Power Clean + 1 Hang Power Clean + 1 Jerk

B. AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

191012
Saturday 10.12.19

AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

191011
Friday 10.11.19

20.1
10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees

Time cap: 15 minutes

191010
Thursday 10.10.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees

191009
Wednesday 10.09.19

3 RFT:
50 Air Squats
400 Meter Run
30/24 Calorie Row
400 Meter MB Run (20/14)

191008
Tuesday 10.08.19

A. Deadlift
Heavy 5 (touch and go, no reset)
B. AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

191007
Monday 10.07.19

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike
*score is slowest round

After Party (optional):
Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

*Rest as Needed Between Sets*

191005
Saturday 10.05.19

Teams of 2
AMRAP 30:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30 Burpees
20 Deadlifts (225/155)
10 Bar Muscle Ups

191004
Friday 10.04.19

1000m row
-then-
4RNDS
200m Farmers Carry (1 KB, 70/53)
100' Walking Lunge
-then-
500m row

191003
Thursday 10.03.19

A. Strict Press
Heavy 1

B. 5RFT
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (95/65)

191002
Wednesday 10.02.19

A. Back Squat
3x6 (work up or same weight)

B. Cap 20
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into...

50-35-20:
Double Unders
Air Squats

191001
Tuesday 10.01.19

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

*score is rounds + reps for EACH round.

190930
Monday 09.30.19

A. Squat Snatch
Heavy 1

B. "Snake Bite"
21-15-9
Squat snatch (95/65)
C2B

190928
Saturday 09.28.19

AMRAP 24
24 Hang Power Cleans (155/105)
42 Lateral Barbell Burpees
24 Push Jerks (155/105)
42 Toes to Bar

*split reps with a partner. One works, one rests

190927
Friday 09.27.19

5 Rounds, go every 4 minutes:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

190926
Thursday 09.26.19

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (American, 53/35)
15 Thrusters (95/65)

190925
Wednesday 09.25.19

A. Single Arm Dumbbell Strict Press 5x8
B. 3 Rounds For Time:
400 Meter Run
21 Burpees to plate (45#)

After Party (to be completed before or after class)
For Time (cap 12):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups (1 abmat or push ups to scale)

190924
Tuesday 09.24.19

A. Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B. AMRAP 10 (see 6/18/19)
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/80

190923
Monday 09.23.19

"Coffland"
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

190921
Saturday 09.21.19

"Bar Crawl"
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)


Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

190920
Friday 09.20.19

A. Weighted Strict Pull Up
1RM

B. 4RFT
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter MB Run (20/14)

190919
Thursday 09.19.19

4 Rounds, go every 5 minutes
20 Single Arm DB Hang Clean and Jerk (50/35)(switch every 5)
40 Air Squats
20/15 Calorie Row

190918
Wednesday 09.18.19

A. Front Squat
Heavy 3

B. 3RFT
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

190917
Tuesday 09.17.19

For Time:
50/35 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
50/35 Calorie Bike

190916
Monday 09.16.19

#thisis40
Teams of 2
AMRAP 40:
40 Clean and Jerks (135/95)
40 Lateral Barbell Burpees
40 Wall balls (20/14)
400 Meter Team Run

190914
Saturday 09.14.19

For Time: (see 7/2/19)
2k Row
10 Rounds of "Heavy Chief" (155/105)

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

190913
Friday 09.13.19

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

190912
Thursday 09.12.19

For Time:
15-12-9-12-15
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees

190911
Wednesday 09.11.19

"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
40 pull ups
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

190910
Tuesday 09.10.19

5 Rounds:
15 Kettlebell Swing (American, 70/53)
400 Meter Run
40 Double Unders

190909
Monday 09.09.19

A. Overhead Squat
Heavy 1

B. 2 RFT:
25 Overhead Squats (115/85)
35/25 Calorie Bike

190907
Saturday 09.07.19

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

190906
Friday 09.06.19

Teams of 3
3 RFT:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

190905
Thursday 09.05.19

5 Rounds, go every 4 minutes:
12/9 Calorie Row
6 Hang Power Cleans
45 Double Unders
6 Push Jerks

Build in Barbell Weight

190904
Wednesday 09.04.19

For Time:
800 Meter Run
40 Barbell Thrusters (65/45)
800 Meter Run
50 Burpees
800 Meter Run
40 Barbell Thrusters (65/45)

190903
Tuesday 09.03.19

A. 4x8 Box step ups (two dbs, 4 ea side)

B. AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

190831
Saturday 08.31.19

For Time (30 Minute Cap):
Teams of 3
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Ring Muscle Ups
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

190830
Friday 08.30.19

A. Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

B. 3 RFT:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

190829
Thursday 08.29.19

A. Strict Press
Heavy 5

B. AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

190828
Wednesday 08.28.19

For time:
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Burpees
Calorie Row

190827
Tuesday 08.27.19

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Bike
15 Toes to Bar

190826
Monday 08.26.19

A. Thruster
Heavy set of 10

B. For Time:
21-18-15-12-9:
Kettlebell Swing (53/35, American)
Thrusters (75/55)

190824
Saturday 08.24.19

For Time:
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

190823
Friday 08.23.19

For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

190822
Thursday 08.22.19

3RFT
Teams of 2
200 Meter Run
400 Meter Run
600 Meter Run

190821
Wednesday 08.21.19

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

190820
Tuesday 08.20.19

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Bike
30 Toes to Bar

190819
Monday 08.19.19

A. Back Squat
3x5

B. For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

190817
Saturday 08.17.19

No class today. Meet at the gym at 7am to caravan up to Hadley Mountain for the hike and BBQ!

190816
Friday 08.16.19

5 RFT:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

190815
Thursday 08.15.19

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Plate Run (45/35)
20 Wallballs (20/14)
200 Meter Run

190814
Wednesday 08.14.19

A. Power Clean
Build to heavy 3-position complex

B. AMRAP 15
15 Bar facing burpees
30/24 Calorie Row
15 Power Cleans (115/85)

190813
Tuesday 08.13.19

A. Bench Press
Heavy 3

B. For total reps:
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

190812
Monday 08.12.19

3 RFT:
800 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

190810
Saturday 08.10.19

A. Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

B. "Optimus Prime"
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

190809
Friday 08.09.19

AMRAP 31
Teams of 2
9 Box jumps (30/24)
6 DB thrusters (50's/35's)
3 Ring muscle ups

*200m Continuous farmer's walk (1 KB, AHAP)

190808
Thursday 08.08.19

"Triple 3" (Cap 50, see 6/12/18)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

OR

"Triple 2"
2,000m row
200 Double unders
Run 2 miles

OR

"Triple 1"
1,000m row
100 Double unders
Run 1 mile

190807
Wednesday 08.07.19

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

190806
Tuesday 08.06.19

A. 3 position power snatch
Build to a heavy complex

B. 5RFT
10 Power Snatches (95/65)
10 Burpee Box Overs (24/20)

190805
Monday 08.05.19

4RFT
400 Meter Run
20 DB Hang Clean and Jerks (50/35)
15 Pull-ups

190803
Saturday 08.03.19

A. Push Jerk
Heavy 3

B. AMRAP 12
21 Kettlebell Swings (American, 53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

190802
Friday 08.02.19

Teams of 3
2 Rounds:
75 Back Squats (155/105)
400 Meter Team MB Run (20/14)
75 Bench Press (135/95)
400 Meter Team MB Run (20/14)
75 Hang Power Cleans (115/85)
400 Meter Team MB Run (20/14)

190801
Thursday 08.01.19

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

190731
Wednesday 07.31.19

5 Rounds, go every 4 minutes:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Bike

190730
Tuesday 07.30.19

For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

190729
Monday 07.29.19

A. Front Squat
5x3 (same weight)

B. AMRAP 15
15 V-ups
200m Plate carry (45/35)
15 V-ups
15 Front Squats (135/95)

190727
Saturday 07.27.19

PREGGO WOD

190726
Friday 07.26.19

For time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test":
7 Thrusters
7 Pull-ups
7 Burpees

190725
Thursday 07.25.19

A. Deadlift
Heavy 5

B. AMRAP 9
Climb the ladder
3 KB Swings (Russian, 70/53)
3 Box jump overs (30"/24")
6
6
9
9...

190724
Wednesday 07.24.19

5 Rounds for Reps
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

190723
Tuesday 07.23.19

A. Push Press
Heavy 3

B. 3RFT
800 Meter Run
80 Double Unders
24 DB S2OH (50/35) (switch every 6 reps)

190722
Monday 07.22.19

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

190720
Saturday 07.20.19

4RFT
Teams of 3
800 Meter MB run (20/14)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

190719
Friday 07.19.19

For total reps:

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (165/115)
12/9 Calorie Bike

Rest 6 Minutes

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (135/95)
12/9 Calorie Bike

190718
Thursday 07.18.19

A. Power Snatch
Heavy set of 5 (touch and go)

B. 6RFT
8 Hang Power Snatches (105/75)
8 Bar-Facing Burpees

190717
Wednesday 07.17.19

For time:
400 Meter Run
28 Step back lunges (53/35), 28 Box Jumps (24/20)
400 Meter Run
22 Step back lunges (53/35), 22 Box Jumps (24/20)
400 Meter Run
16 Step back lunges (53/35), 16 Box Jumps (24/20)
400 Meter Run
10 Step back lunges (53/35), 10 Box Jumps (24/20)
400 Meter Run

190716
Tuesday 07.16.19

A. Thruster
Build to heavy set of 3

B. AMRAP 14
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

190715
Monday 07.15.19

A. Split Jerk 5x2

B. 2k Row Time Trial (see 7/18/18)

190713
Saturday 07.13.19

A. Squat Clean
Find heavy single

B. "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

190712
Friday 07.12.19

A. Push Press
Build to heavy set of 5

B. 5RFT
21 Deadlifts (115/85)
12 Push Presses (115/85)

190711
Thursday 07.11.19

Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

190710
Wednesday 07.10.19

4RFT
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

190709
Tuesday 07.09.19

For time:
35/25 Calorie Bike
-then-
50-40-30-20-10:
Double Unders
AbMat Sit-ups
-then-
35/25 Calorie Bike

190708
Monday 07.08.19

A. Bench Press
Build to heavy set of 7

B. AMRAP 12
4 Strict Pull-ups
8 Dumbbell Strict Presses (35's/20's)
12 Medicine Ball Squat Jumps (20/14)

190706
Saturday 07.06.19

AMRAP 25:
1k Row
20 Shoulder to overhead (135/95)
30 Burpees over the rower
*Teams of 2 (one person works, one rests)

190705
Friday 07.05.19

5 Rounds, go every 4 minutes:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Bike
*score is slowest round

190704
Thursday 07.04.19

"Tillman"
7 RFT:
7 Deadlifts (315/220)
200m Sprint
15 Pull-Ups
45 Second Rest Between rounds

190703
Wednesday 07.03.19

4 Rounds for Reps:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

190702
Tuesday 07.02.19

For time:
2,000 Meter Row
Directly Into…
10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief":
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

190701
Monday 07.01.19

A. "Helen"
3 rounds for time of:
400m run
21 Kettlebell Swings 53/35 (American)
12 Pull-ups

B. 5 Rounds for Quality:
30s Handstand hold
15s Rest
30s Hollow hold
15s Rest

190629
Saturday 06.29.19

AMRAP 25
Teams of 2
40-30-20:
Row Calories
Bike Calories
Hang Squat Clean Thrusters (135/95)
*34-24-14 cal bike and row for ladies

190628
Friday 06.28.19

3RFT
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

190627
Thursday 06.27.19

A. 5 Rounds, go every 90s
3-5 Negative pull ups or 4-6 Tempo pull ups (51X1)

B. AMRAP 15:
Buy In: 75/50 Calorie Bike


Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

190626
Wednesday 06.26.19

A. Deadlift
Build to Heavy Sets of 3-2-1

B. AMRAP 14
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/135)

190625
Tuesday 06.25.19

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

190624
Monday 06.24.19

A. Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

B. For Time:
1,000 Meter Run
50 Thrusters (45)
30 Pull-ups

190622
Saturday 06.22.19

AMRAP 30 (Teams of 3)
12/9 Calorie Bike
10 Medicine Ball Jumping Squats (20/14)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Team members cycle through full rounds, one at a time. Weights climb after each person has gone through twice (6 rounds).

190621
Friday 06.21.19

For time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Plate Run (45/25)
30 Pull-ups
20 Burpee Box Jumps (24/20)

190620
Thursday 06.20.19

A. Back Squat 3x6

B. 3RFT
75 Double Unders
50 Air Squats
25/18 Calorie Row

190619
Wednesday 06.19.19

4RFT
200m Farmer's carry (Single KB, 70/53)
21 Kettlebell Swings (Russian, 70/53)
42 Push ups

190618
Tuesday 06.18.19

A: Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B: AMRAP 10
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/80

190617
Monday 06.17.19

AMRAP 5:
21/15 Calorie Row
21 Push press (115/80)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/12 Calorie Row
15 Push Press (95/65)
15 Toes to Bar

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Row
9 Push press (75/55)
9 Toes to Bar

*Score is total reps

190615
Saturday 06.15.19

5 Rounds, go every 4 mins:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Cleans (205/135)

*score is SLOWEST round

190614
Friday 06.14.19

For time:(Teams of 2)
800m MB Run (20/14)
60 MB Box Overs (24/20) (20/14)
60 Deadlifts (225/155)
30 Strict Pull Ups
40 Deadlifts (225/155)
40 MB Box Overs (24/20) (20/14)
800 Meter MB Run (20/14)

190613
Thursday 06.13.19

5 RFT:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

190612
Wednesday 06.12.19

A. Thruster
Heavy 3

B. For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

190611
Tuesday 06.11.19

3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Cash out/accessory work:
EMOM 6
3-5 Strict T2B/leg raises/K2B

190610
Monday 06.10.19

A. Hang Squat Snatch
Heavy single

B. AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

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