FLEX and S&C Sept 17th

CrossFit

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

+

Every :60 for 6:00

1 squat clean + 1 front squat + 1 shoulder to overhead

+

20 minute AMRAP:

200 meter run

16 wall balls

200 meter run

16 1-arm DB overhead lunges

200 meter run

16 weighted sit ups

+

2-3 rounds not for time:

15 banded pull aparts

12 GHD hip extensions

CrossFit

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

+

Every :60 for 9:00

1st: :45 double under practice

2nd: 45 strict pull ups, use band if necessary

3rd: :45 plank

+

AMRAP in 15:00

3-6-9-12-18…

Toes to bar

Ground to overhead, 65/95

40 double unders/80 single unders after each set

+

2-3 rounds not for time:

15/side banded tricep extensions

10/side quadruped hip extensions


CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

+

Every 2:00 for 5 sets:

2-3 back squats, 20x1 tempo

+

4 rounds for time:

15 alternating 1-arm DB snatch

15 box jumps

15 1-arm DB hang clean and jerk

15 row calories

+

Not for time:

200m heavy farmers carry

CrossFit

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

+

Every :90 for 12:00

1st: 5 clean-grip deadlifts, 31x1 tempo

2nd: :15/side plank

+

3 rounds for time:

400 meter run

21 dumbbell squats

15 burpees over dumbbells

+

2-3 sets not for time:

12-14 alternating bicep curls

10 V-ups


CrossFit

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

+

Every :60 for 10:00

1st: 1 hang power snatch + 1 overhead squat

2nd: :30 plank w/hands on barbell

+

For time:

50 sit ups

40 calorie row, bike, or ski

30 pull ups

40 calorie row, bike, or ski

50 sit ups

+

2-3 sets not for time:

:30 flutter kicks

6/side 1-arm dumbbell external rotation, 30x0


Monday 9/17 Bootcamp

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

+

6-minute EMOM, increasing weight each minute if possible:

1st: 10 dumbbell thrusters

2nd: 8 dumbbell thrusters

3rd: 6 dumbbell thrusters

4th: 4 dumbbell thrusters

5th: 2 dumbbell thrusters

6th: 1 dumbbell thruster

+

20 minute AMRAP:

200 meter run

16 reverse lunges with dumbbells

200 meter run

16 overhead reverse lunges with dumbbells

200 meter run

16 weighted sit ups

+

3 rounds:

15 banded pull aparts

12 GHD hip extensions

9 ring rows


Tuesday 9/18 Bootcamp:

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

+

9 minute EMOM:

1st: :45 jumping jacks, weight optional

2nd: 45 burpees to plate

3rd: :45 plank jacks

+

15 minute AMRAP:

3-6-9-12-18…

Knees to elbows

Dumbbell clean and jerk

+

3 rounds:

21 overhead tricep extensions

15 cal bike, moderate pace

9 bent over rows


Wednesday 9/19 Bootcamp:

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

+

For 10:00

800 meter row

12 air squats

600 meter ski

12 air squats

+

3 rounds for time:

30 dumbbell snatches

30 weighted step ups

30 spider planks

+

Not for time:

200 m overhead plate carry

100 mountain climbers



Thursday 9/20 Bootcamp

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

+

12-Minute EMOM:

1st: :30 jump rope

2nd: :30 plate to overhead

3rd: :30 overhead lunges with plate

+

3 rounds for time:

400 meter run

21 dumbbell squat cleans

15 burpees over dumbbells

+

Not for time:

100 toe touches (ab exercise)

100 alternating dumbbell bicep curls



Friday 9/21 Bootcamp:

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

+

For 10:00:

21 hollow rocks

15 kettlebell deadlifts

12 kettlebell plank pull throughs

+

For time:

50 dumbbell snatches

40 calorie row, bike, or ski

30 weighted sit ups

40 calorie row, bike, or ski

50 dumbbell snatches

+

3 rounds not for time:

10 dumbbell forward raises

:30 flutter kicks

10 dumbbell lateral raises

:30 flutter kicks


S&C and FLEX

24.jpg

9/11/01

 

 

2,996  Killed

 

6,000 Injured

“One of the worst days in America’s history saw some of the bravest acts in Americans’ history. We’ll always honor the heroes of 9/11. And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President George W. Bush

 

CF

Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up

+

3 rounds:

:60 squat clean singles, increase weight each round if possible, ONLY if form is solid

:60 double under practice

:60 barbell roll outs

:60 rest

+

For time:

800 meter run

21 dumbbell push press

400 meter run

15 dumbbell push press

200 meter run

9 dumbbell push press

+

3 rounds:

:45 plank

20 hollow rocks

 

 

CrossFit

Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility  

12 minute EMOM:

1st: :30 toes to bar

2nd: :30 alternating dumbbell snatches

3rd: :30 hollow hold, weighted if possible

2:00 rest

12:00 EMOM:

1st: 100 meter sprint

2nd: 7 burpee box jump overs

3rd: 10 pull ups

2:00 rest

12:00 EMOM

1st: 40m tough farmers carry

2nd: :30 weighted sit ups

3rd: :30 row, bike, or ski, max effort

 

 

CrossFit

Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility

Every :90 for 4 sets:

1st: 5 back squats, 20x1 tempo

2nd: 6-8 alternating KB rows, 20x1 tempo

+

1 round, 15 minute time cap:

40 goblet squats

15 hand-release push ups

30 wall balls

15 hand-release push ups

20 alternating reverse goblet lunges

15 hand-release push ups

10 dumbbell thrusters

15 hand-release push ups

+

3 rounds:

20 quadruped hip extensions per side

:30 flutter kicks

 

 

 

CrossFit

 

Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility

10 minute EMOM:

1st: 5-6 dumbbell bench press,

2nd: :30 banded or weighted plank

+

3 rounds:

21 deadlifts, 135/95

15 toes to bar

9 box jumps

+

Accumulate a total of:

50 side plank rotations (25/side)

50 tricep kickbacks

50 alternating bicep curls

Monday September 10

BC

Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up

+

3 rounds:

:60 Dumbell squat cleans

:60 dumbbell snatches

:60 lunges with dumbbells

:60 rest

+

800 meter run

21 HRPU

400 meter run

15 HRPU

200 meter run

9 HRPU

+

3 rounds:

:45 plank

20 hollow rocks

 


 

Tuesday 9/11

Bootcamp

Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility  

12 minute EMOM:

1st: :30 flutter kicks

2nd: :30 frog jumps

3rd: :30 hollow hold

2:00 rest

12:00 EMOM:

1st: 100 meter sprint

2nd: 14 weighted step up

3rd: 10 ring rows

2:00 rest

12:00 EMOM

1st: :30 glute bridges

2nd: :30 weighted sit ups

3rd: :30 row, bike, or ski, max effort

 

Wednesday 9/12

Bootcamp

Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility

For 12:00:

3:00 row

2:00 bike or ski

1:00 rest

+

1 round, 15 minute time cap:

40 goblet squats

15 dumbbell push press

30 goblet squats

15 dumbbell push press

20 goblet squats

15 dumbbell push press

10 goblet squats

15 dumbbell push press

+

3 rounds:

20 quadruped hip extensions per side

30 shoulder taps

 

Thursday 9/13

Bootcamp

Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility

10 minute EMOM:

1st: :30 L-sit dumbbell press

2nd: :30 bent over rows

+

3 rounds:

21 Kettlebell deadlifts

15 knees to elbow

9 elevator planks

+

Accumulate a total of:

50 side plank rotations (25/side)

50 tricep kickbacks

50 alternating bicep curls

 

 

Friday September 14

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + :30 jumping jacks + :30 mounting climbers]

+

AMRAP in 10:00 with a partner, partners alternate movements:

200m run or 250m row

16 alternating 1-arm kettlebell swings

20 weighted sit ups

+

For 8:00 with a partner, one person working at a time:

800m row

40 burpees

Max wall balls in the remaining time

+

For time as an individual:

50 1-arm dumbbell hang clean and jerks

30 row/bike/ski calories

FLEX and S&C

Wednesday September 5 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch

+

12:00 EMOM:

1st: 10plate to overhead

2nd: 8-10 burpees to plate

3rd:  :30 weighted sit ups with plate

 

2:00 rest

 

12:00 EMOM

1st: 100 meter sprint (or 150 row sprint)

2nd: 10 push ups

3rd: :30 spider plank

 

2:00 rest

 

12:00 EMOM

1st: 10 kettlebell swings

2nd: 8-10 goblet squats

3rd: 12 plank pull throughs with kettlebell

 

End with 50 glute bridges

 

Thursday September 6 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]

+

4 rounds:

10 dumbbell cleans

10 dumbbell squats

10 burpees over dumbbells

+

3 rounds:

15 calorie row

15 calorie bike

15 calorie ski

+

2 rounds:

20 wall balls

20 knees to elbows

 

Rest 2:00 between sets

 

 

 

 

+

2 sets for total reps:

:60 bike/row/ski calories

Partners switch

:60 wall balls

Partners switch

:60 wall walks

Partners switch

+

For time (indiv)

21-15-9

Pull ups

Weighted sit ups

Kettlebell deadlifts

Wednesday September 5 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch

+

Every :90 for 12:00

1st: 1 power snatch + 2 overhead squats

2nd: 6-8 banded pendlay rows

+

AMRAP in 10:00

15 row or bike calories

12 alternating dumbbell snatches

9 strict pull ups

+

2-3 sets not for time:

16 russian twists w/wall ball

:30 plate overhead hold

 

 

 

 

 

 

 

 

 

Thursday September 6Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]

+

For 12:00

1st: 8 touch and go deadlifts, moderate w/perfect form

2nd: :30 strict toes to bar

3rd: :30 handstand hold

+

3 sets:

:40 box jump overs

:20 rest

:40 dumbbell push press

:20 rest

:40 sit ups

:20 rest

+

Not for time:

Accumulate :60 L-sit

 

 

 

Friday September 7 – Bootcamp and Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

1 round of [20m walk on heels + 20m walk on toes + 20m bear crawl + 20m butt kicks]

+

AMRAP in 8:00 with partner, one person working at a time:

150 single unders

30 kettlebell swings

30 burpees

+

2 sets for total reps:

:60 bike/row/ski calories

Partners switch

:60 wall balls

Partners switch

:60 wall walks

Partners switch

+

For time (indiv)

21-15-9

Pull ups

Weighted sit ups

Kettlebell deadlifts

Tuesday

Tuesday September 4 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

 

+

40-30-20-10-20-30-40

Calorie row, bike, or ski

Reverse lunges, weighted if possible

Shoulder taps

+

40-30-20-10-20-30-40

Jumping jacks, weighted if possible (hold one dumbbell, press up, back to chest)

Mountain climbers

Quadruped hip extensions

 Tuesday September 4Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

+

Every :90 for 4 sets:

1st: 3 sets of 2 touch and go power cleans

2nd: :30 chin over the bar hold

+

3 sets for time:

300m run

60 double unders or 120 single unders

12 dumbbell cleans

+

2 rounds not for time:

10-15 light banded pull downs

10/side clam planks

FGB

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

1 min Rest  


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

for Extra Credit  

10 Thruster #135#95

50 DU

8 Thruster

40 Du

6 Thruster

30 Du

4 Thruster

20 DU

2 Thruster

10 DU

 

FLEX - S&C : 8/27-9/1

Monday August 27 – Crossfit

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

Every :90 for 4 sets:

1st: 2 front squats, 20x1 tempo

2nd: 6-8 dumbbell floor press from glute bridge, 20x1 tempo

+

3 sets:

AMRAP in 3:00

8 thrusters, 65/95

40 double unders or 80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

2-3 sets not for time:

10 V-ups

10/side DB scap retractions 

 

 

 

 

 

 

Tuesday August 28 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

3 power cleans, :10 rest between sets

:45 strict pull ups, use band if necessary, get chin all the way over the bar every time

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

2-3 sets not for time:

10-15 light band pull aparts

:30 hanging knee tuck

 

 

 

 

Wednesday August 29 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

Every :90 for 12:00

1st: 3 overhead squats, moderate/tough, 20x1 tempo

2nd: :30 dumbbell renegade row

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

2-3 sets not for time:

10-15 weighted hip extensions 

15/side banded tricep extensions 

 

 

 

 

Thursday August 30 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 3 hang power snatches from above the knee 

2nd: :30 chin over the bar hold 

3rd: :30 double under practice

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs

+

2-3 sets not for time:

:15/side star plank

10-15 light reverse hypers

 

 

 Friday August 31 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 jumping jacks + :30 mountain climbers + :60 bike/row/ski]

+

AMRAP in 10:0 with a partner, partners trade movements:

15 wall balls 

200m run

20m/side 1-arm dumbbell overhead carry

+

AMRAP in 8:00 with a partner, one person working at a time:

100 double unders or 200 single unders 

30 row or bike calories

40 weighted sit ups

+

For time (ind)

100m run

21 dumbbell thrusters

100m run

15 dumbbell thrusters

100m run

9 dumbbell thrusters

 

Monday August 27 – Bootcamp

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

For 12 minutes:

30 plank marches

20 goblet squats, squat to box if not parallel

10 burpees

20 goblet squats

30 plank marches

Row for max calories for the remaining time

+

3 sets:

AMRAP in 3:00

8 dumbbell thrusters

80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

3 sets not for time:

40 meter overhead plate carry

20 mountain climbers

10 ground to overhead with plate

 

Tuesday August 28 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

12 dumbbell cleans, heavier than last week

10 ring rows

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

Not for time:

500 m ski

25 reverse crunches

500 m row

25 reverse crunches

 

 

Wednesday August 29 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

12:00 EMOM:

1st: :30 OH kb hold

2nd: :30 jerks with kb

3rd:  Bent over rows with kb

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

 

3 sets not for time:

10 knees to elbow

15 overhead tricep extensions

:30 flutter kicks

 

Thursday August 30 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 12 dumbbell snatches, heavier than last week

2nd: :30 plank hold or bottom of push up hold

3rd: 10-12 v-ups

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs or step overs

+

3 sets not for time:

10 plank jacks with a push up

10 cal bike

FLEX / S&C Week 8/20

Monday August 20 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
Every :90 for 4 sets:
1st: 3 front squats, 20x1 tempo
2nd: 5/side 1-arm dumbbell shoulder press, 20x1 tempo
+
AMRAP in 10:00
8 hang squat cleans, 65/95
300m run
8 bar-facing burpees
+
2-3 sets not for time:
:30 arrested superman hold
10 shoulder taps
 

Tuesday August 21 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
Every 3:00 for 4 sets:
4 power cleans, :10 rest between singles
:40 plank with band or weight for resistance
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead, up to 75/115

3rd: :30 handstand hold
4th: 8-10 toes to bar
+
2-3 sets not for time:
:15-:30 L-sit or L-hang
20m/side 1-arm dumbbell overhead carry
 

 

Wednesday August 22 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
Every :90 for 12:00
1st: 4 overhead squats, light/moderate, 20x1 tempo
2nd: 5/side 3-point dumbbell row, 20x0 tempo
+
For time:
30 row calories
30 wall balls, 14 to 9’/20 to 10’
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks


Thursday August 23 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
1st: 2-3 power snatches, :10 between singles
2nd: :30 strict pull ups
3rd: :30 leg raises, weighted if possible
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 double unders + 10 pull ups]
:30 rest
:60 of [6 box jump overs + 12 kettlebell swings]
:30 rest
+
Not for time:
Easy 500m row, .5 mile bike or 400m cool-down walk

 

 

 

Friday August 24 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 weighted alternating side lunges + 10-15 light band pull aparts + 5 inchworms]
+
AMRAP in 10:00 with a partner, partners trade full movements:
21 goblet squats
15 row/bike calories
9  burpee box jump overs
+
AMRAP in 8:00 with a partner, one person working at a time:
40 russian twists
400m run
40 kettlebell or dumbbell deadlifts
+
For time (individually)
200m run
6 wall walks
200m run
4 wall walks
200m run
2 wall walks

Monday August 20 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
For 12:00:
1st: :60 push ups
2nd: :60 air squats
3 rd : :60 dumbbell snatches
4 th : :60 rest
+
AMRAP in 10:00
8 dumbbell hang squat cleans
300m run or 350 m row
8 burpees
+
3 sets not for time:
250 meter ski
25 weighted sit ups

Tuesday August 21 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
For 12:00, minimal rest, moderate pace:
8 dumbbell clean and jerks
10 calorie bike
12 toe touches
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead with dumbbells
3rd: :30 plank or bottom of push up hold
4th: 8-10 knees to elbows
+
Not for time:
200 m Farmers carry
30 reverse crunches
100 m Farmers carry
30 reverse crunches

Wednesday August 22 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
12:00 EMOM:
:40 bike or ski
:40 jumping jacks
:40 shoulder taps

+
For time:
30 row calories
30 thrusters with dumbbells
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks 

Thursday August 23 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
4:00 row, bike, or ski
:60 rest
3:00 row, bike, or ski
:60 rest
2:00 row, bike, or ski
:60 rest
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 singles + 8 ring rows ]
:30 rest
:60 of [6 box jump overs or step overs + 12 kettlebell swings]
:30 rest
+
Not for time:
40 meter sandbag carry
30 mountain climbers
20 quadruped hip extensions per side

10 elevator planks

FLEX / S&C Week of 8.13.2018

Monday August 13 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + :30 alternating side lunges + :30 bottom of squat hold]

+

Every :90 for 4 sets:

1st: 4 front squats, 20x1 tempo

2nd: 5-6 seated dumbbell shoulder press, 20x1 tempo

+

4 rounds for time:

16 wall balls, 14 to 9’/20 to 10’

8 burpees to a plate

16 weighted sit ups w/DB at chest

+

2-3 sets not for time:

:30 sorenson hold

20m/side 1-arm DB overhead carry 

 

 

 

 

Tuesday August 14 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5/side 1-arm DB hang clean and jerks + 10m crab walk + :15/side front rack stretch]

+

For 10:00

Evens- 2 power cleans + 2 hang power cleans, light/moderate

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run 

10 dumbbell cleans

12 toes to bar

10 dumbbell push press

+

Not for time:

Accumulate :60 weighted plank 

 

 

Wednesday August 15 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

Every :90 for 12:00

1st: 5 overhead squats, LIGHT, 20x1 tempo

2nd: :30 strict pull ups, use band if necessary 

+

For time:

21-15-9

Calories (bike/row/ski)

Thrusters, 65/95

+

2-3 sets not for time:

:30 flutter kicks

14 alternating dumbbell curls 

 

 

 

Thursday August 16 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 double unders

2nd: power clean and push jerk, 3 reps

3rd: :30 russian twists

+

AMRAP in 9:00

60 double unders or 120 single unders

12 deadlifts, 95/135

200m run

+

Not for time:

200m offset carry (1-arm farmers carry, 1-arm front rack or overhead, can switch arms at any point)

 

 

 

 

 

 

Friday August 17 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10 goblet squats + 10 halos + :20-:30 passive hang from bar]

+

AMRAP in 10:00 with a partner, one person working at a time:

600m row

40 1-arm dumbbell thrusters

20 pull ups

+

12:00 with a partner for total reps:

:60 burpee box jump overs

Switch

:60 kettlebell swings

Switch

:60 V-ups

Switch

+

For time (ind)

400m run

30 hand-release push ups

30 sit ups

Monday August 13 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 jumping squats + :30 alternating side lunges + :30 bottom of squat hold]

+

For 12:00:

1st: :40 frog jumps, :20 rest

2nd: :40 prisoner squats, :20 rest

3rd:  :40 mountain climbers, :20 rest

4th: :40 push ups, :20 rest

+

4 rounds for time:

16 plate to overhead

8 burpees to a plate

16 weighted sit ups with plate

+

3 sets not for time:

15-20 quadruped hip extensions / side

15-20 banded banded steps / side

:45 plank

 

Tuesday August 14 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5 DB clean and jerks + 10m crab walk + :15 side plank / side]

+

For 10:00

Evens- 6-8 dumbbell cleans

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run or 350 meter row

10 dumbbell cleans

12 knees to elbow

10 dumbbell push press

+

Not for time:

1 mile bike

50 glute bridges

 

 

Wednesday August 15 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

For 12:00, continuously at a moderate pace:

10 overhead plate walking lunges

10 ring rows

20 weighted step ups

20 plank jacks

+

For time:

21-15-9

Calories (bike/row/ski)

Dumbbell thrusters

+

2-3 sets not for time:

:30 flutter kicks

:30 reverse crunches

:30 hollow hold

Thursday August 16 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 wall ball practice – squat to low target, really focus on form

2nd: 8 dumbbell clean and jerk

3rd: :30 russian twists

+

AMRAP in 9:00

120 single unders or 75 jumping jacks

12 kettlebell deadlifts

200m run or 250 meter row

+

Not for time:

:60 plank

50 toe touches on 45 pound plate 

40 shoulder taps (hands under shoulders; little to no rocking)

30 toe touches

20 shoulder taps

10 toe touches

 

 

 

 

 

 

 

 

 

 

Saturday

flat,550x550,075,f.u3.jpg

"Some Gave All"

6 Rounds For Time

300 M Run

21 Ground to Plate Over Head #24#25

15 Front Squats with the plate #45#25

9 Burpees to the the plate

Hero WODs are named after men and women who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves and are intended to be performed with intense effort. As we begin to struggle our minds should meditate on the person or persons that gave their all in the line of duty. Today we honor the sacrifice of the Warren County Fire/EMS & Police personnel for laying down their lives in the line of duty. 

Warren County Fire Fighters

Obe Bundy

Milo Merrill

Roy Yinger

Wilmo Testerman

Terry Leasher

Warren County LEO

Officer George Basore - Franklin Police Department

Sheriff W.E. Graham - Warren County Sheriff’s Office

Deputy Homer Burlile - Warren County Sheriff’s Office

Chief James Elder - Mason Police Department

Officer William Johnson - Springboro Police Department

Officer Jeffrey Phegley - Morrow Police Department

Sergeant Brian Dulle - Warren County Sheriff’s Office

 

4/9-4/14

Monday April 9
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 1-arm dumbbell thrusters/side + 10m penguin walk + 10m duck walk]
+
Every :90 for 4 sets:
1st: 2 squat cleans + 2 hang squat cleans
2nd: :30 strict pull ups/barbell pull ups/ring rows
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters, 35/50
21 row calories
10 toes to bar
+
2 rounds not for time:
10 light DB reverse flys
:30 flutter kicks
Tuesday April 10
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 good mornings w/empty bar + 5 inchworms + 10-15 hand-release push ups]
+
A. Snatch-grip deadlift, 4-4-3-3@31x1, 2:00 rest
B. Handstand or nose to wall hold, 3x :30, :60 rest
+
For 16:00
1st: 5-6 touch and go power snatches, light/moderate, no higher than 85/115
2nd: 8 burpees w/2-hand touch to 6” target
3rd: 14-16 russian twists w/wall ball
4th: :30 row/bike/ski @high effort
+
2 rounds not for time:
20m/side 1-arm kettlebell overhead carry
10-15 light banded tricep pull downs

Wednesday April 11
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10 dumbbell push press + 10m bear
crawl]
+
A1. Front rack alternating lunges, 3x14-16, :60 rest
A2. 6-8/side 1-arm dumbbell push press, :60 rest
+
3 sets for total rounds:
AMRAP in 3:00
12 wall balls, 14 to 9’/20 to 10’
50/25/15 double unders or 100 single unders
15 sit ups
:60 rest
Pick up where you left off in previous set
Score is total number of rounds overall
+
2 rounds not for time:
10-15 light plate halos
10/side plank rotations
Thursday April 12
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 dumbbell cleans + 10m crab walk + :30 front leaning rest]
+
A. Power clean and split jerk, 8x1 focusing on technique, only add weight if there is no press out
in the split jerk, begin a rep every :60
B. Pendlay row, 5-5-5@20x1, :60 rest
+
3 rounds for time:
200m run
8 burpees
8 ground to overhead, 65/95
8 box jump overs
+
2 rounds not for time:
:15-:30 L-sit or L-hang
10-15 light band pull aparts

Friday April 13
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade full rounds:
5 pull ups
10 hand-release push ups
15 air squats

4/2-4/7

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Monday April 2
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10m walking lunges w/reach overhead +
:30 hanging knee tuck]
+
Every :90 for 4 sets:
1st: 4 hang squat cleans
2nd: 2-3 deadhang to inverted or 2-3 dragon flags
+
3 rounds for time:
30 sit ups
20 wall balls, 14 to 9’/20 to 10’
10 box jumps
+
2 rounds not for time:
:15/side star plank
40m moderate prowler push
Tuesday April 3
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 tough russian kettlebell swings + 10-15 light banded good mornings + 5 burpees
w/2-hand touch to 6” target]
+
A.Snatch-grip deadlift, 5-5-4-4@31x1, 2:00 rest
B. Handstand push up practice, 3x :30, :60 rest
+
AMRAP in 10:00
8 power cleans, 65/95
50/25/15 double unders or 100 singles
8 shoulder to overhead, 65/95
16 row calories
+
Not for time:
Accumulate 50 hollow rocks

Wednesday April 4
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m/side 1-arm dumbbell overhead carry + 10-15 hand-release push ups + 15 air
squats]
+
A. 1 snatch balance + 2 overhead squats, 1-1-1-1, 2:00 rest
B. Seated dumbbell Arnold press, 3x5-6@21x1, :60 rest
+
For time:
50 alternating 1-arm dumbbell snatches, 35/50 or 20/35
40 plate-hop burpees
30 air squats
20 hand-release push ups
10 pull ups/ring rows
*perform 8 russian twists w/plate every minute on the minute, 15/25 or 10/15
+
2 rounds not for time:
:30 weighted sorenson hold
20m/side 1-arm heavy farmers carry
Thursday April 5
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m broad jumps + 10m crab walk + 10 dumbbell cleans]
+
A. 2 push jerks + 1 split jerk, 6x1 only adding weight if there is NO press out, begin a set every
:90
B. Pendlay row, 3x6@20x1, :60 rest
+
12:00 for total reps:
1st: :30 toes to bar
2nd: :30 dumbbell cleans
3rd: :30 wall walks
+
2 rounds not for time:
10-15 light banded tricep pull downs
10/side dumbbell scap retractions

Friday April 6
A. Max out Friday
+
For time with a partner, one person working at a time:
30 squat cleans, 65/95
40 row calories
40 bar-facing burpees
40 row claories
60 deadlifts, 65/95
40 row calories

3/5-3/9

Monday March 5
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [15 jumping squats + :15/side plank + 6/side 1-arm ring rows]
+
Every 2:00 for 5 sets:
3 clean-grip deadlifts + 2 hang squat cleans
5-7 strict toes to bar
+
AMRAP in 6:00
15 wall balls, 14 to 9’/20 to 10’
10 burpees to a plate
+
3:00 rest
+
AMRAP in 6:00
10 pull ups
14 alternating pistol squats or dumbbell lunges
+
2 rounds not for time:
:30 arrested superman hold
10-15 light band tricep pull downs
Tuesday March 6
10:00 warm up
row/run/bike@easy pace
Mobility-coach led
2 rounds of [5/side 1-arm kettlebell swings + 10 box jumps + 5 inchworms]
+
A. Hang power snatch, 2-2-2-2-2, 2:00 rest
B. 3-point dumbbell row, 3x8-10/side@20x1, :60 rest
+
AMRAP in 10:00
10 sit ups
10 dumbbell cleans
10 dumbbell push press
200m run
+
2 rounds not for time:
10/side plank rotations
10 scap pull ups

Wednesday March 7
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 weighted alternating lunges + 10 DB press from glute bridge + 10m bear crawl]
+
A. 1&1⁄4 front squat, 4-4-3-3, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x4-6, :60 rest
+
For 10:00
1000m row
30 back squats, 75/115
AMRAP toes to bar in remaining time
+
2 rounds not for time:
10 alternating DB renegade rows
3 dragon flags
Thursday March 8
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 hand-release push ups /”01 pause at top + 10m crab walk + :60 jump rope
practice]
+
Every :90 for 4 sets:
1st: Bench press, 3 reps@30x1
2nd: :30 chin over the bar hold or strict pull ups
+
12:00@85% aerobic:
40m farmers carry
15/row row/bike/ski calories
8 power snatches, 55/75
8 box jump overs
+
2 rounds not for time:
10-15 weighted hip extensions
16 russian twists w/wall ball
Friday March 9
18.3

2/26-3/3

Monday February 26
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds [10 wall balls w/:01 pause in bottom of squat + 10 hand-release push ups + :30 front
leaning rest]
+
Every 2:00 for 5 sets:
3 tough squat clean singles, weight can increase each set as long as you’re not close to missing
:30 double under practice
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters
60/30/15 double unders
10 burpees
+
2 rounds not for time:
:15/side 1-leg wall sit
10/side quadruped hip extensions
Tuesday February 27
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 alternating DB snatches + 1 suicide run + 10 light banded good mornings]
+
A. Hang power snatch, 3-3-3-3, 2:00 rest
B. Bent over dumbbell row w/both hands, 3x8@20x2, :60 rest
+
For 12:00
1st: 10 touch and go deadlifts, moderate
2nd: 80m shuttle run
3rd: 6-8 toes to bar
+
2 rounds not for time:
10 scap pull ups
10/side plank rotations

Wednesday February 28
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m alternating lunges + :30 nose to wall hold + 3 kang squats]
+
A. 1&1⁄4 front squat, 5-5-5, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x3-4, :60 rest
+
3 rounds for time:
10 wall balls, 14 to 9’/20 to 10’
8 box jump overs
10 wall balls
8 weighted sit ups
+
2 rounds not for time:
20m/side 1-arm dumbbell overhead carry
3 dragon flags
Thursday March 1
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5/side 1-arm dumbbell push press + :30 mountain climbers + :30 bottom of push up
hold]
+
Every :90 for 4 sets:
1st: Bench press, 4 reps@30x1
2nd: :30 russian twists w/wall ball
+
AMRAP in 9:00
10 hand-release push ups
12 pull ups
14 row calories
+
2 rounds not for time:
20m plate pinch carry
:30 sorenson hold
Friday March 2
18.2

2/5-2/10

oldcrowexpress440.jpg

Monday February 5
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [:20 passive hang from bar + 10 goblet squats + 10m duck walk]
+
Every 2:00 for 5 sets:
1 squat clean + 1 front squat + 1 split jerk
5-7 strict pull ups or 1-2 rope climbs
+
3 rounds for time:
400m row
6 dumbbell manmakers
50/25/15 double unders
+
2 rounds not for time:
15/side banded tricep extensions
10/side quadruped hip extensions
Tuesday February 6
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [10-15 light kettlebell swings + 2-3 wall walks w/:03 pause at top]
+
A. 2 snatch pulls + 1 power snatch, 1-1-1-1-1, begin a 2:00 rest
B. Dumbbell chainsaw row, 3x6-8/side@20x1, :60 rest
+
3 rounds for time:
10 power cleans, 65/95
5 shoulder to overhead, 65/95
10 handstand push ups/hand-release push ups
10 box jump overs
+
2 rounds not for time:
:30 weighted front leaning rest
6-8/side 1-arm ring rows

Wednesday February 7
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [5 kang squats w/empty bar + 10 bird dogs + 10 dead bugs]
+
A1. Back squat, 4-4-3-3@20x1 :60 rest
A2. Uneven carry (1-arm farmers carry, 1-arm dumbbell overhead), 3x40m, :60 rest
+
For time:
100 wall balls, 14 to 9’/20 to 10’
Stop and do 5 burpees every minute on the minute (workout starts w/burpees)
+
2 rounds not for time:
:60 easy row/bike/ski
:30 flutter kicks
Thursday February 8
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [:20 bottom of push up hold + 10 sit ups + 1 suicide run]
+
Every :90 for 4 sets:
1st: Seated dumbbell press, 6-8@21x1
2nd: :30 strict toes to bar
+
AMRAP in 10:00
15 row calories
8/side 1-arm kettlebell swings
8 pull ups or 3 bar muscle ups
+
2 rounds not for time:
10-14 bicep curls
:30 plate hold overhead
Friday February 9
A. Max out Friday
+
AMRAP in 8:00 with a partner, partners trade full rounds:
6 thrusters, 65/95
6 burpee box jump overs

1/29-2/3

hellsadroppin440.jpg

Monday January 29
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 15 sit ups]
+
Every :90 for 4 sets:
1st: 1 squat clean + 1 hang squat clean + 2 front squats
2nd: 20m/side 1-arm dumbbell overhead carry
+
AMRAP in 10:00
2 wall walks
10 thrusters, 65/95
2 wall walks
10 box jumps
+
2 rounds not for time:
10-14 bicep curls
10-14 banded tricep pull downs
Tuesday January 30
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 1-arm alternating dumbbell snatches + 10m inchworms]
+
A. Power snatch, 8x1 starting light and building so last set is tough, begin a set every :60
B. Dumbbell chainsaw row, 3x8-10/side @20x1, :60 rest
+
3 rounds for time:
5 ground to overhead, 65/95
60/30/15 double unders
5 ground to overhead
15 row calories
+
2 rounds not for time:
10-15 light plate halos
:15/side plank

Wednesday January 31
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [5 kang squats w/empty bar + 10m duck walk w/pvc pipe overhead]
+
A. Back squat, 5-5-5-5@20x1, 2:00 rest
B. 3x20m/side 1-arm heavy farmers carry, :60 rest
+
For time 10:00
55 row calories
AMRAP in remaining time of
10 wall balls, 14 to 9'/20 to 10'
8 burpees
6 dumbbell cleans, heavy
+
Not for time:
Accumulate 40 weighted hollow rocks
Thursday February 1
10:00 warm up
Row/run/bike @easy pace
2 rounds of [5 dumbbell split jerks/side + 10m bear crawl]
+
Every :90 for 4 sets:
1st: Seated dumbbell press, 8-10@21x1
2nd: :30 L-sit/L-hang or :30 leg raises
+
AMRAP in 8:00
250m row
12 toes to bar
9 deadlifts, 125/185
+
2 rounds not for time:
:30 weighted sorenson hold
:30 weighted wall sit

Friday February 2
A. Max out Friday
+
For time with a partner, one person working at a time:
40m 1-arm DB overhead walking lunges
40 hand-release push ups
40m 1-arm DB overhead walking lunges
30 pull ups
40m 1-arm DB overhead walking lunges
20 burpees