Workout of the Day

2023.05.26 Friday

Sun, 21 May 2023 23:30:45 GMT

Metcon

EMOM for 15 minutes

(1) 10-15 Calorie Bike

(2) 15-20 Russian KBS,heavy

(3) 10-15 Calorie Bike

(4) 3-5 Deadlifts @ 70%-80% of 1RM

(5) Rest

:Grade your own effort

If your body is sore, keep the weights lighter today and try to achieve more calories on the bike.

Accessory

3 Sets

10 Weighted Ring Rows, heavy

10 Weighted Ring Rows, light

10 Ring Rows

-Rest as needed between sets-

2023.05.24 Wednesday

Sun, 21 May 2023 23:26:04 GMT

Strength

Thruster

1 Rep every 30 seconds for 30 Rounds

From the floor

Aim for the same weight across all sets

If too light, increase; if too heavy, decrease

Metcon

AMRAP in 15 minutes

3-5-7

Clean 135#/95#

Sit-ups (2x)

After each 3-5-7, perform 30 Air Squats

Score: Total reps completed for the workout

Goal: 3+ rounds

GHDs, Abmat Sit-ups & Abmat Sit-ups with weight are all considered Rx

2023.05.23 Tuesday

Sun, 21 May 2023 23:22:06 GMT

Strength

Thruster

1 Rep every 30 seconds for 30 Rounds

From the floor

Aim for the same weight across all sets

If too light, increase; if too heavy, decrease

Metcon

AMRAP in 15 minutes

3-5-7

Clean 135#/95#

Strict HSPU

*After each 3-5-7, perform 15 Sit-ups

Score: Total reps completed for the workout

Goal: 3+ rounds

GHDs, Abmat Sit-ups & Abmat Sit-ups with weight are all considered Rx

Modifications:

SHSPU - Abmat, Abmat + plate, DB Shoulder Press

2023.05.22 Monday

Sun, 21 May 2023 23:17:10 GMT

Strength

Bench Press (5-5-3-3-1-1)

New set every 2 minutes

Increasing weight each set

Metcon

AMRAP in 7 minutes

30 C2B

45 Calorie Row

Max pull-ups in remaining time

Score: total reps completed for the workout

Goal: 1+ minute for max pull-ups

Modifications:

C2B - pull-ups, banded/jumping pull-ups, ring rows

2023.04.28 Friday

Mon, 24 Apr 2023 00:40:00 GMT

Metcon

2 Rounds for Time

1200m Run

80 Reverse Lunge Steps

40 Burpee Pull-ups

Goal: 21 - 24 minutes

Modifications:

Burpee Pull-ups - Burpee Ring Rows

Accessory [Optional]

3 Sets, not for time

100' DB Gun Walk

10 Alternating DB Curls

20 Banded Tricep Pull-Downs

-Rest as needed between sets-

2023.04.26 Wednesday

Mon, 24 Apr 2023 00:37:47 GMT

Cardio Strength

EMOM for 9 minutes

3 Power Cleans + 3 Front Squats + 3 Jerks

Into...

EMOM for 9 minutes

2 Power Cleans + 2Front Squats + 2 Jerks

Into...

EMOM for 9 minutes

1 Power Cleans + 1Front Squats + 1Jerks

Record heaviest weight lifted in each EMOM in the below sections

Increase weight every 3 sets

Aim to hang on to the bar for the entire complex

Power Clean + Front Squat + Jerk (Score for 3 Reps of each)

Power Clean + Front Squat + Jerk (Score for 2 Reps of each)

Power Clean + Front Squat + Jerk (Score for 1 Reps of each)

2023.04.25 Tuesday

Mon, 24 Apr 2023 00:33:24 GMT

Metcon

3 Sets

21-15-9

Calorie Row

Box Jumps 24"/20"

Sit-ups

-Rest 3 minutes between sets-

Score: Time to complete the given work (including rest)

Sit-ups can be GHDs, abmats or abmats + med ball

Preferably step-down from each box jump to avoid rebounding.

Modifications:

Box Jumps - Step-ups

Accessory

3-4 Sets, not for time

10 Ring Rows (tempo)

10 GHD Hip Extensions (tempo)

-Rest as needed between sets-

Tempo on the ring rows: 3 second hold at top & 3 second negative

Tempo on the GHD hip extensions: 3 second hold at top & 3 second negative

2023.04.24 Monday

Mon, 24 Apr 2023 00:29:49 GMT

Warm-up

General:

Line Drills- High knees, but kicks, skip, lateral lunge, Spider-Man lunge, bear crawl, leg kicks, burpee broad jump

Specific:

Tabata

Scap push ups
Bear crawl stance shoulder taps

5:00 Build to starting

Bench Press (3 Waves of 3-2-1)

New set every 2 minutes

Suggested Waves Percentages:

5@ 80%

3@ 85%

1@ 90%

5@ 85%

3@ 90%

1@ 95%

5@ 90%

3@ 95%

1@ 100+%

Metcon (4 Rounds for reps)

4 Sets

AMRAP in 3 minutes of

4 Single-Arm Devil's Press (1x50#/35#)

6 Push-ups

8 Air Squats

-Rest 1 minute between AMRAPs-

Score: Total reps completed for the workout

Modifications:

Push-ups - from the knees; hand-release

Friday 2023.04.21

info@crossfitdistinction.com (Crossfit Distinction ) — Mon, 17 Apr 2023 00:04:47 GMT

Weightlifting

Zots Press (3-3-3)

4 minutes to complete

From the floor

Increasing weight each set (small)

Power Snatch (2 Reps Every 30 Seconds for 15 Sets)

Same weight across all 15 set

Aim for roughly 80% of 1RM Power Snatch

Metcon (Time)

For time

Buy-in: 58/48 Calorie Row

Into...

[3-5-8-13] Muscle-ups

[6-10-16-26] Strict HSPU

Goal: 14-17 minutes

Modifications:

Muscle-ups - Decrease reps; 2x C2B; 2x Pull-ups; 2 x Ring Rows

Strict HSPU - Kipping (last resort); abmat; abmat + plate; Pike push-ups; shoulder press

Wednesday 2023.04.19

Mon, 17 Apr 2023 00:00:47 GMT

Weightlifting

Bench Press (3 Waves)

New set every 2 minutes

Suggested Wave %

5@ 75%

3@ 80%

1@ 85%

5@ 80%

3@ 85%

1@ 90%

5@ 85%

3@ 90%

1@ 95%

Metcon (3 Rounds for reps)

3x AMRAP in 3 minutes (No rest in-between)

(1) 20 Wall Balls 20#/14#; 20 Box Jumps 24"/20"; Max KBS 53#/35# in remaining time

(2) 20 Box Jumps; 20 KBS; Max Wall Balls in remaining time

(3) 20 KBS; 20 Wall Balls; Max Box Jumps in remaining time

Score: total reps completed for the workout

Modifications:

Box Jumps - Step-ups

Tuesday 2023.04.18

Sun, 16 Apr 2023 23:57:12 GMT

Metcon (No Measure)

EMOM for 16 minutes

(1) 30 Double Unders + 20 Russian Twist [weight optional]

(2) 30 Double Unders + 10-15 Sit-ups

(3) 15/12 Calorie Bike

(4) Rest

Modifications:

Double Unders - 1x Single Unders; 1/2x "Struggle" Unders

Accessory

3 Sets, Not for time

200m Farmers' Carry (KB or DB)

10-15 Paralette Shoot-through

Monday 2023.04.17

Sun, 16 Apr 2023 23:55:03 GMT

Metcon (AMRAP - Reps)

AMRAP in 40 minutes of

1 Round of "Cindy"

1 Clean & Jerk 155#/105#

1 Round of "Cindy"

2 Clean & Jerk

1 Round of "Cindy"

3 Clean & Jerk

1 Round of "Cindy"

4 Clean & Jerk

1 Round of "Cindy"

5 Clean & Jerk

etc,etc,etc...

CF Linchpin Monster Mash for 04.17.2023

"Cindy" = 5 Pull-ups; 10 Push-ups; 15 Air Squats

Modifications:

Pull-ups - Banded/Jumping pull-ups; Ring Rows

Push-ups - From the knees; Hand Release Push-ups

Friday 2023-03-31

info@crossfitdistinction.com (Crossfit Distinction ) — Mon, 27 Mar 2023 17:02:27 GMT

Weightlifting

Deadlift (5x3 @4th or 5th set from previous week)

Every 2:00

Touch n go reps

Metcon (Time)

2 Rounds

50 Double unders

12 [6E] Turkish get ups

50 Double unders

20 DB Snatch (Power)

50 Double unders

20 DB Squat Snatch

50#/35#

Wednesday 2023.03.29

info@crossfitdistinction.com (Crossfit Distinction ) — Mon, 27 Mar 2023 17:00:37 GMT

Metcon

For time

10-8-6-4-2-4-6-8-10

Hang clean 135#/95#

Box jump 30”/24”

Tuesday 2023.03.28

Mon, 27 Mar 2023 16:59:02 GMT

Metcon

AMRAP in 20:00

10 V-ups/body tucks

10 Hand release push ups

15 Kettlebell swings 53#/35#

Score= Reps completed

Accessory

4 Sets

8E Single arm DB floorpress

6E Half kneeling low to high chop

12 Front/side raises [6E]

Rest as needed

Monday 2023.03.27

info@crossfitdistinction.com (Crossfit Distinction ) — Mon, 27 Mar 2023 16:56:53 GMT

Weightlifting

Back Squat (5x3 @4th or 5th set from previous week)

Every 2:00

Metcon

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Friday 2023.03.23

Mon, 20 Mar 2023 00:43:17 GMT

Metcon (Time)

For time

3 Rounds

75 Double unders [x1 Singles, 40 Dubs]

50 DB Box step ups 50#/35#, 24”/20”

25 Strict Handstand push ups

Goal: <18:00

Cap: 20:00

Accessory (No Measure)

3-4x

100’ Heavy Farmers carry KB/DB/Bars

100’ Heavy sled backwards pull

20 Alt DB bicep curl

-Rest as needed

Wednesday 2023.03.22

Mon, 20 Mar 2023 00:40:12 GMT

Weightlifting

Deadlift (3-3-3-3-3 Building to heaviest set of 3)

Touch n go reps

Every 2:00

Metcon (Time)

For time

Buy in: 45/36cal Ski

21-15-9

Sit up [GHD, abmat, abmat + wt]

Power clean 95#/65#

*25’ HSW/100’ bear crawl after each round

Goal:

Cap:

Tuesday 2023.03.21

Mon, 20 Mar 2023 00:37:07 GMT

Metcon (4 Rounds for reps)

AMRAP in 8:00

500m Row

4 Rope climb

500m Row

Max Rope climb

-Rest 3:00

AMRAP in 8:00

1,000m Bike

8 Bar muscle up

1,000m Bike

Max bar muscle up

-Rest 1:30

AMRAP in 4:00

250m Row

2 Rope climbs

250m Row

Max Rope climb

-Rest 1:30

AMRAP in 4:00

500m Bike

4 Bar muscle up

500m Bike

Max bar muscle up

Score= only max reps

Scaling/modifications:

Rope climb- half way up, reduce reps, x2 rope pull from floor, x3 burpee pull up, x6 Ring row

Muscle up- Reduce reps, box muscle up, banded, x2 C2B/pull up/ring row

Monday 2023.03.20

Mon, 20 Mar 2023 00:23:23 GMT

Weightlifting

Back Squat (3-3-3-3-3 Building to heaviest set of 3)

Every 2:00

Metcon (3 Rounds for time)

For time

3 Rounds

7 Front squats 115#/80#

7 Bar facing burpees

-Rest 2:00

-Repeat two more times

Score= time for each of the 3 round couplets.

Friday 2023.03.17

Tue, 14 Mar 2023 01:27:17 GMT

Metcon (Time)

30 Rounds for time

1 Clean & Jerk 185#/135#

3 Toes to Bar

5 Box Jumps 24"/20"

Time cap: 35 minutes

Goal time: <30 minutes

Modifications:

T2B - Knees/toes to midline; V-ups

Box Jumps - Step-ups

Wednesday 2023.03.15

Tue, 14 Mar 2023 01:24:58 GMT

Weightlifting

Back Squat (5x5)

New set every 2 minutes

Perform at 4th or 5th set from last week

Same weight across all sets

Deadlift (5x5)

New set every 2 minutes

Perform at 4th or 5th set from last week

Same weight across all sets

Metcon (Time)

For time

9-15-21

Calorie Row

Burpees to target

Goal time: <6 minutes

Time cap: 7 minutes

Tuesday 2023.03.14

Tue, 14 Mar 2023 01:21:38 GMT

Weightlifting

Snatch (1 Rep every 30 Seconds for 30 Rounds (15 minutes))

Same weight across all sets

Aim for 70-80% of 1RM

Metcon (AMRAP - Reps)

AMRAP in 6 minutes

3-6-9...

Pull-ups

Sit-ups

-Rest 3 min-

Wherever you leave off, perform in reverse for time

Goal time: <6 minutes

Time cap: 9 minutes

Enter time to complete in reverse in the comments

Sit-ups can be GHD, abmat, abmat + medball

Modifications:

Pull-ups - banded pull-ups, jumping pull-ups, ring rows

Monday 2023.03.13

Tue, 14 Mar 2023 01:19:58 GMT

Accessory

Metcon (No Measure)

3 Sets

8 R. Leg Bulgarian Deadlifts

8 L. Leg Bulgarian Deadlifts

80ft Walking Lunge (weight optional)

Bulgarian deadlifts can be performed with any type of weight (barbell, KBs, DBs)

Emphasis on a controlled descent in the Bulgarian Deadlifts

Walking lunge can be performed with or without weight

Metcon (8 Rounds for time)

Every 3 minutes x 8 Rounds

15/12 Calorie Ski

10 Ring Dips

20 KBS 53#/35#

Goal time per round: <2:00

Time Cap per round: 2:30

Modifications:

Ring Dips - banded dips, box dips

Friday 2023.03.10

Mon, 06 Mar 2023 01:39:47 GMT

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Wednesday 2023.03.08

Mon, 06 Mar 2023 01:37:30 GMT

Metcon

AMRAP in 15 minutes

3-5-7

Push Jerk 155#/105#

Box Jump 30”/24”

*After each round of 3-5-7, perform 15 Sit-ups

Score: Record the rounds and reps completed

Accessory

3-4 Sets:

8-12 Ring Rows (:10 negative)

8-12 Dumbbell Skull Crushers (:10 negative)

Tuesday 2023.03.07

Mon, 06 Mar 2023 01:33:57 GMT

Metcon (4 Rounds for time)

[0-3]

20 Calorie Row

10 Burpees Over the Rower

1 Rope Climb

[3-9]

40 CalorieRow

20 Burpees Over the Rower

2 Rope Climbs

[9-18]

60 CalorieRow

30 Burpees Over the Rower

3 Rope Climbs

[18-30]

80 CalorieRow

40 Burpees Over the Rower

4 Rope Climbs

Score: time to complete each section

Time cap:

Round 1:

Round 2:

Round 3:

Round 4:
Modifications

Rope climbs: decreased reps, half climbs, rope pull+toes to rope, 3x burpee pull ups

Monday 2023.03.06

Mon, 06 Mar 2023 01:28:22 GMT

Strength

Back Squat (5-5-5-5-5)

Work up today’s heavy set of 5.

New set every 2:00

Metcon

EMOM for 12 minutes

2 Power Clean @ 80%

7-12 T2B (done in a single set)

Score: total reps completed for the workout.
Performed in the same minute.

T2B done in a single set.

Wednesday 2023.03.01

Mon, 27 Feb 2023 00:57:06 GMT

Cardio Strength

Metcon (3 Rounds for weight)

EMOM for 9 minutes

3 Deadlifts + 3 Hang Power Snatch + 3 Overhead Squats

-Into-

EMOM for 9 minutes

2 Deadlifts + 2Hang Power Snatch + 2Overhead Squats

-Into-

EMOM for 9 minutes

1 Deadlifts + 1Hang Power Snatch + 1Overhead Squats

Record heaviest weight lifted in each EMOM

Increase weight every 3 sets

Aim to hang on to the bar for the entire complex

Tuesday 2023.02.28

Mon, 27 Feb 2023 00:55:30 GMT

Metcon

Metcon (2 Rounds for reps)

AMRAP in 10 minutes

Buy-in:100 Double Under

Into...

30 Toes-to-Bar

30 Calorie Row

-Rest 3 minutes-

AMRAP in 10 minutes

Buy-in: 100 Double Under

Into...

30 Pull-ups

30 Calorie Row

Score: Total reps completed in each AMRAP

Modifications:

Dubs - 1x Single Under; 1/2x "Struggle" Under

T2B - Toes to midline; V-ups

Pull-ups - Banded Pull-ups; Jumping Pull-ups; Ring Rows

Monday 2023.02.27

info@crossfitdistinction.com (Crossfit Distinction ) — Mon, 27 Feb 2023 00:52:25 GMT

Metcon

Metcon (Time)

10 RFT

10 Cleans 95#/65#

10 Handstand Push-ups

Goal time: <20 minutes

Time cap: 24 minutes

Modifications:

HSPU - Abmat; abmat + plate; Pike Push-ups

Accessory

Metcon (No Measure)

3-4 Sets, not for time

20 KB Around the World Stops (Knees)

20 Banded Tricep Extensions

CrossFit – Fri, Jan 27

Mon, 23 Jan 2023 18:06:05 GMT

CFD – CrossFit

Weightlifting

Power Clean (3 Waves x 3-2-1)

New set every 90 seconds

Touch ‘n’ Go

Waves:

3@ 75%

2@ 80%

1@ 85%

3@ 80%

2@ 85%

1@ 90%

3@ 85%

2@ 90%

1@ 95%

Paused Front Squat (3-3-3-(3×2))

3 second pause in the bottom of the squat

Increasing weight each of the first 3 sets

Same weight across the final 3 sets

New set every 2 minutes

From the rack

Metcon

Metcon (Time)

For time

27-21-15-9

Calorie Row

Burpees Over the Rower
Time Cap: 15 minutes

Goal time: <12 minutes

CrossFit – Wed, Jan 25

Mon, 23 Jan 2023 18:05:15 GMT

CFD – CrossFit

Weightlifting

Strict Press (3-3-3-(3×2))

New set every 2 minutes

Increasing weight each of the first 3 sets

Same weight across the final 3 sets

From the rack

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

CrossFit – Tue, Jan 24

Mon, 23 Jan 2023 18:02:47 GMT

CFD – CrossFit

Metcon

Metcon #1 (AMRAP – Reps)

EMOM for 9minutes

2 Power Snatch @ 70%-80% + 7-10 Toes to bar
Perform both movements in the same minute

Power Snatch are Touch ‘n’ Go

Modifications:

Toes to bar- toes high as possible, knee to elbow, knee to midline, v-ups

Rest 5 minutes (No Measure)

Metcon #2 (Time)

For time:

100 Deadlifts* (using no more than weight used for the Power Snatch)

*Every break on the deadlifts perform 25 Sit-ups
Time Cap: 15minutes

Goal time: <12 minutes Sit-ups can be GHD, Abmat or Abmat+ weight

CrossFit – Mon, Jan 23

Mon, 23 Jan 2023 18:00:20 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

Warmup

General

250m Row

20 Hand release push up

250m Ski

20 Air squat

500m Bike

10 Burpee

–

Mobility: Couch stretch 1:00E

Quadruped thoracic 10E side

Spider-Man lunge-> bend and bow-> squat to stand

–

Specific

Every :45 x3-4

Rope climb practice: 1 pull or work on footing

5 Wall balls + bike remainder of time

Metcon (3 Rounds for reps)

3x AMRAP in 6minutes (18 minutes total – no rest in between)

(1) 3 Rope Climbs; 30 Wall Balls; Max Calorie Bike in remaining time

(2) 30 Wall Balls; 30/24 Calorie Bike; Max Rope Climbs in remaining time

(2) 30/24 Calorie Bike; 3 Rope Climbs; Max Wall Balls in remaining time
Score: Total reps completed in the workout

Goal: 1+ minute for max repititions

Modifications:

Rope Climbs – 1/2 climbs; rope pull + toes to rope; 3x burpee pull-ups

Accessory

Metcon (No Measure)

3 Sets, not for time

8-12 Double DB Bench Press

8-12 Strict Dips

Max Unbroken Banded Flies

CrossFit – Sat, Jan 21

Mon, 23 Jan 2023 17:59:07 GMT

CFD – CrossFit

Metcon

Where’s the rest?! (AMRAP – Reps)

Teams of 2

AMRAP in 22:00

Partner A

8 shuttles 40’

Partner B

Buy in 120 GHD sit ups [abmat]
–

6 Lateral burpee

9 Hang power clean and jerk 115#/80#

Partners switch once the shuttles are completed
Score is total rounds/reps for the burpees and HPC&J. One round= 15 reps

CrossFit – Fri, Jan 20

Mon, 23 Jan 2023 17:58:04 GMT

CFD – CrossFit

Weightlifting

Paused Front Squat (3-3-3-(3×3))

3 second pause in the bottom of the squat

Increasing weight each of the first 3 sets

Same weight across the last 3 sets

New set every 2 minutes

From the rack

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit – Thu, Jan 19

Mon, 23 Jan 2023 17:55:52 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (10 Rounds for time)

Every 4:00 x5

500m Ski

Into

Every 4:00 x5

1,00m Bike
Complete all five rounds on either erg and then move on to the next.

Intent is to have equal work to rest or more rest each interval.

Weightlifting

6:30a/9a/5:30p

Muscle Snatch (3-3-3)

Increasing weight

Every 1:45

Snatch Balance (1 EMOM for 10:00)

Increasing weight as desired

Focus on speed under the bar and landing in a squat position.

High-Hang Snatch (2-2-2-2-2)

Hang is initiated at the hips/waist

Can be caught above or below parallel

10:00 to complete

Rest as needed

Open Gym

All Day

CrossFit – Wed, Jan 18

Wed, 18 Jan 2023 20:48:23 GMT

CFD – CrossFit

Weightlifting

Strict Press (3-3-3-(3×3))

Increasing weight each of the first 3 sets

Same weight across the final 3 sets

New set every 2 minutes

From the rack

Metcon

Metcon (Time)

For time

7 Rounds

25 Double Unders

10 Push-ups

Immediately into…

7 Rounds

25 Double Unders

10 Handstand Push-ups
Time Cap: 24 minutes

Goal: <18 minutes Modifications:
Double Unders – 1x Single Unders; 1/2x “Struggle” Unders

Push-ups – Knee Push-ups; Hand Release Push-ups

HSPU – Abmat; Abmat + plate; DB Should Press

CrossFit – Tue, Jan 17

Wed, 18 Jan 2023 20:47:28 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

EMOM for 6:00

1. :45 Row @18-24spm

2. 10 Air squat + 10 Reverse lunges

–

10 Cat/cow

10E Sciatic nerve floss

:45-1:00E Pigeon pose

–

20 Empty Barbell good mornings

Deadlift positions on coach

-mid shin-> above knee-> lockout-> :05 negative

Metcon

Metcon (8 Rounds for time)

Every 3 minutes for 8 Rounds

15/12 Calorie Row

5 Deadlift 225#/155#

20 Wall Balls 20#/14#
Time Cap per round: 2:30

Goal Time per round: <2 minutes Modification:
Decrease the reps to…

10/8Calorie Row

5 Deadlift

15 Wall Balls

Cool Down

Metcon (No Measure)

3 Rounds not for time

250m Bike

100’ 2xDB/KB overhead walk

1:00 Childs pose

CrossFit – Mon, Jan 16

Wed, 18 Jan 2023 20:46:28 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

General

3 Rounds (5:00)

:20 Russian swings

:10 Rest

:20 Pull aparts

:10 Rest

:20 High pull

–

3 Way wrist stretch

5 Inchworms

5 squat to stand

–

Specific

3 Position clean- shin-> knees-> hips

3x:03 each

5 Shrug

5 Shrug high pull

5 Muscle clean

5 Hang power

6:00 to build to starting weight

Weightlifting

Power Clean (3 Waves x 3-2-1)

New set every 90 seconds

Touch ‘n’ Go

Waves:

3@ 70%

2@ 75%

1@ 80%

3@ 75%

2@ 80%

1@ 85%

3@ 80%

2@ 85%

1@ 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

9-15-21

Sit-ups

Pull-ups

Box Jump Overs 24″/20″
If you finish the 21s, go back to the 9s

Rx+ for Chest-to-Bar pull-ups

Sit-ups can be GHD; abmat; or abmat + medball

Modifications:

Pull-ups – Banded pull-ups; Ring Rows

BJO – Step-up & overs

CrossFit – Sat, Jan 14

Wed, 18 Jan 2023 20:45:24 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP in 12 minutes

10-20-30-40…

Calorie Ski

DB Snatch 50#/35#

Toes-to-bar

– Rest 1 minutes-

Wherever you left off in the AMRAP, complete in reverse order for time
Score: Record total reps completed. Add in time to complete second portion in the comments

Goal: <13 minutes to complete for time portion Modifications:
T2B – Knees/toes to midline; V-ups

CrossFit – Fri, Jan 13

Wed, 18 Jan 2023 20:44:43 GMT

CFD – CrossFit

Warm-up

General

2 Rounds

:20 Singles

:20 Single arm DB high pull L

:20 Single arm DB press L

:20 Singles

:20 Single arm DB high pull R

:20 Single arm DB press R

–

5 Sumo inchworm + push up-> Spider-Man-> pigeon-> 1:00 dynamic frog stretch

1:00E Banded front rack stretch

–

Specific

EMOM for 6:00

1:00 Row 20-25spm

3 Front squat-> 3 Push press-> 3 Thrusters *Inc wt per round

Metcon

The metcon will be completed in two heats. Partner up with someone to encourage them through the workout and help count reps. There will be a 14:00 cap with a 4:00 transition.

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

CrossFit – Thu, Jan 12

Wed, 18 Jan 2023 20:44:00 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (No Measure)

2 Sets (36 minutes total, including rest)

(1) 12/9 Cal Ski

(2) 15/11Cal Ski

(3) 18/13 Cal Ski

(4) 21/15 Cal Ski

(5) 18/13Cal Ski

(6) 15/11Cal Ski

(7) 12/9 Cal Ski

(8) Rest

(9) Rest

(10) 12/9 Cal Bike

(11) 15/11Cal Bike

(12) 18/13 Cal Bike

(13) 21/15 Cal Bike

(14) 18/13Cal Bike

(15) 15/11Cal Bike

(16) 12/9 Cal Bike

(17) Rest

(18) Rest
Goals for each round:

12/9 under 40 seconds

15/11 under 47seconds

18/13 under 54seconds

21/15 under 1 minute

Weightlifting

6:30a/9a/5:30p

Zots Press (3-3-3)

Pressing from the front rack

New set every 90 seconds

Increasing weight

From the floor

Clean Muscle Under (3-3-3)

->Focus on speed and pulling yourself under the bar
New set every 90 seconds

Increasing weight

Clean (6 x 1+1)

1 Clean w/ 2 second pause at knee + 1 Clean

New set every 2 minutes

Increasing weight each set

Open Gym

All Day

CrossFit – Wed, Jan 11

Wed, 18 Jan 2023 20:43:08 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 20:00

2 Deadlift 315#/225#

4 Muscle up [Ring or bar]
6 Box jump 30”/24”

8 Lateral burpee
Scaling/modifications

Deadlift: under 80%

M-up: x2 chest to bar, low ring transitions, box muscle up

Box jump: Challenging, intention is to jump today, lower the height to your need

Burpee: jump over the bar staying close

CrossFit – Tue, Jan 10

Wed, 18 Jan 2023 20:42:37 GMT

CFD – CrossFit

Weightlifting

Snatch Balance (2-2-2-2-2)

Every 1:45

Increasing weight

Focus of the lift is to receive the bar quickly and punch out overhead. Carry this over to the metcon working to the pull under bar quickly

Metcon

Metcon (5 Rounds for time)

0:00-3:00

50 Double under

15 Snatch 75#/55#

3:00-6:00

50 Double under

12 Snatch 95#/65#

6:00-9:00

50 Double under

9 Snatch 115#/75#

9:00-12:00

50 Double under

6 Snatch 135#/95#

12:00-15:00

50 Double under

3 Snatch 155#/105#

*Power or squat
Scaling/modifications

Dubs: x1 singles, 25dubs

Snatch: Performed as power or squat, choose loads that you are able to complete the work within 2:00 until the later rounds

CrossFit – Mon, Jan 9

Wed, 18 Jan 2023 20:41:52 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

General

4x

:20 Jumping jacks

:20 Shoulder taps

4x

:20 Russian swings

:20 Air squat (2x)-> MBC (2x)

–

Spider-Man->squat to stand-> bend and bow

–

Specific

6:00 to build to first set of 5

Weightlifting

Bench Press (5-5-5 building to heaviest set of 5)

Every 2:00

Bench Press (3×10 @80% of last of 5)

Every 2:00

Metcon

Metcon (Time)

For time

50-40-30-20-10

Medball clean 20#/14#

5-4-3-2-1

Rope climb

Goal: <15:00
Cap: 20:00
Scaling/modifications

MBC: lower the load

RC: Halfway up, x5 Ski cals, 1 rope pull from ground to 2 knee tucks.

CrossFit – Sat, Jan 7

Wed, 18 Jan 2023 20:40:34 GMT

CFD – CrossFit

Metcon

Metcon (15 Rounds for reps)

Teams of 2

For Max Reps

3 sets, each in 2 minute windows

(1)

7 Synchro Burpees

Max Handstand Push-ups in remaining time

(2)

7 Synchro Burpees

Max Kettlebell Swings 53#/35#in remaining time

(3)

7 Synchro Burpees

Max Ring Dips in remaining time

(4)

7 Synchro Burpees

Max Hang Power Cleans 95#/65# in remaining time

(5)

7 Synchro Burpees

Max Calorie Bike in remaining time
Score: total reps completed each round (including burpees)

Modifications:

HSPU – abmat; abmat + plate; Pike push-ups

Ring dips – banded dips; box dips.

CrossFit – Fri, Jan 6

Wed, 18 Jan 2023 20:39:52 GMT

CFD – CrossFit

Weightlifting

Back Squat (3-3-3 (3×1))

Every 2:00

Increasing weight, heavier than last week, aiming towards 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3:00 x3 (12:00)

21 Wall ball 20#/14# 10’/9’

15 Box jump over 24”/20”

15 Sit up [GHD/abmat/abmat+MB]
-Rest 1:30 between

CrossFit – Thu, Jan 5

Wed, 18 Jan 2023 20:36:58 GMT

CFD – CrossFit

Conditioning

5:30a/9/4:30p

Metcon (Time)

For time

1500m Row

-Rest 3 min-

Into…

6 Sets

250m Row

-Rest 1 min between sets & 3 TOTAL min after the last set-

Into…

1500m Row
Score: total time to complete the given work, including rest

Goal: <29 minutes
Time cap: 35 minutes

Weightlifting

6:30a/9a/5:30p

Zots Press (3-3-3)

New set every 90 seconds

Increasing weight each set

From the floor or rack

Snatch Balance (2-2-2-2)

New set every 2 minutes

Increasing weight each set

Preferably from the rack, but can be performed from the floor

Power Snatch (5 x 1+1)

1 Power Snatch w/ a 2 second pause at the knee and in the catch + 1 Power Snatch

New set every 2 minutes

Increasing weight each set

Metcon (No Measure)

[Optional Accessory]
Butterfly Pull-ups

Min 1: 45 Second Hollow Rock

Min 1: 44 Second Superman Hold

Min 2-5: 3×10 Box Assisted Butterfly Pull-ups

-With one foot supported on the box, mimic the butterfly pull-up SLOWLY. This should not be taxing on the lats, but allow you to feel the motion

Min 5-7:2x8Butterfly Pull-ups Starting and pausing at the top of the rep

Min 7-9: 3×8 Butterfly Pull-ups starting with VERY small circles and gradually getting bigger

-Chin will NOT go above the bar on any of the reps

Min 9-12: Butterfly Pull-ups

Open Gym

All Day

CrossFit – Wed, Jan 4

Wed, 18 Jan 2023 20:36:02 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

General:

4 Rounds

:40 Bike easy pace

:10 Rest/transition

:40 Medball clean

:10 Rest/transition

Thoracic mobility

10 Wall angels/field goals

10E Bow n arrow

Specific:

10 Kang squats

3 Dip shrug

3 Dip high pull

3 Muscle clean (from hang)

3 Hang power

3 Hang clean

–

3 S Press-> Push press-> Jerk

Weightlifting

Clean and Jerk (2-2-2-1-1-1-1)

Clean can be received above or below parallel

Focus on split jerks today to become comfortable with them

Every 2:00

Increasing weight to around 90% or above

Metcon

Metcon (AMRAP – Reps)

AMRAP in 6:00

12 Power Clean & Jerk

6 Front rack forward lunge

[135#/95#]

CrossFit – Tue, Jan 3

Wed, 18 Jan 2023 20:34:12 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM for 40:00

6 Pull ups + 6 Toes to bar

15/12cal Ski

15/12cal Bike

Rest
Scaling/modifications

Pull up- bands, jumping, ring rows, low bar

T2B- toes high as possible, knee to elbow, knee raises

Ergs- Calories to be completed within :50

CrossFit – Mon, Jan 2

Wed, 18 Jan 2023 20:33:26 GMT

CFD – CrossFit

Warm-up

Metcon

Workout will be completed in two heats with a 4:00 transition between heats. Pair up and count for your partner while encouraging them through the workout.

Metcon (No Measure)

General:

50 UB Russian swings

–

3x

15 Banded good mornings

5 Inchworm + push up

–

Mobility

1:00E Banded hamstring floss

10E Quadruped thoracic opener

10 Cat/cow

–

Specific:

3 Rounds

3 Deadlift

3 Burpees

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here

CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 85-lb barbell, may step over on burpees

M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) click here

Accessory

Metcon (No Measure)

3-4 Sets

8-10 Dumbbell floor press

8-10 Banded hamstring curls

100’ Single arm farmers carry DB/KB L

100’ Single arm farmers carry DB/KB R

-Rest as needed

CrossFit – Sat, Dec 31

Wed, 18 Jan 2023 20:32:27 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

Get as far as possible in 30 minutes of…

25 Calorie Bike

25 Box Jumps

25 Calorie Row

25 Sit-ups

50 Calorie Bike

50 Box Jumps

50 Calorie Row

50 Sit-ups

100 Calorie Bike

100 Box Jumps

100 Calorie Row

100 Sit-ups
Score: time to complete the given work. Add any reps not completed as +1 second to the time cap

Time Cap: 30 minutes

Sit-ups can be GHD; abmat; or abmat + medball

Modifications:

Box Jumps – box step-ups

CrossFit – Fri, Dec 30

Wed, 18 Jan 2023 20:31:48 GMT

CFD – CrossFit

Metcon

CFD New Years Chipper 2022 (Time)

For time

20 Push Press

22 Bar facing burpee

20 Thruster

22 Kettelbell swing [70#/53#]
20 Clean [squat]
22 Chest to bar pull up

20 Power snatch

22 GHD sit up [abmat/abmat+MB]
20 Wall ball [20#/14#]
22 Wall walks

115#/80#

Goal: <29:00
Cap: 34:00

CrossFit – Thu, Dec 29

Wed, 18 Jan 2023 20:29:39 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Time)

For time, complete by rotating between 15 seconds of work then 15 seconds of rest

100/70 Calorie Row

100/70 Calorie Ski

100/70 Calorie Bike
Repeat from original version on December 30th, 2021

Time Cap: 35 min

*Complete the Row before moving on to the Ski and the Ski before moving on to the Bike*

This is designed for you to keep a high intensity during the 15 seconds of work

Weightlifting

6:30a/9a/5:30p

Zots Press (3-3-3)

New set every minute

Increasing weight each set

From the floor

Press from the front rack position, in the bottom of the squat

Clean Muscle Under (3-3-3)

->Focus on speed and pulling yourself under the bar
New set every 90 seconds

Increasing weight each set

Power Clean (6 x (1+1))

1 Power Clean (w/ 2 second pause at the knee and catch) + 1 Power Clean (no pause)

New set every 2 minutes

Increasing weight for the first 3 sets

Same weight across the last 3 sets

Metcon (No Measure)

[Optional Skill Work]
Handstands/Walks

EMOM for 10 minutes

(1) 30 second Handstand Hold

(2) 30 second Handstand Hold

(3) 10 Handstand Shoulder Taps

(4) 2x 6′ HSW to Wall

(5) 6′ HSW to Wall + 6 Handstand Shoulder Taps

(6) 12′ Handstand Walk

(7) 12′-18′ Handstand Walk

(8) 12′-24′ Handstand Walk

(9) Max Distance Handstand Walk

(10)Max Distance Handstand WalkOpen Gym

All Day

CrossFit – Wed, Dec 28

Wed, 18 Jan 2023 20:28:46 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

3x

:30 Ski

:10 Rest/transition

:30 Banded pull apart-> high pull-> bicep curl

:10 Rest/transition

—

Specific:

Low ring transition work

1) Establish:

*Ring support/lockout

*False grip “knuckle bump”

2) Kneeling or legs out muscle up on coach 2×3

Set-> 1-> 2-> 3-> 4

*Other athletes will be in a hollow hold position or observing

()

Metcon (Time)

For time

30 Ring muscle ups

Goal: <6:00
Cap: 9:00

–

Scaling options

15 Ring muscle ups

30 Jumping MU to slow negative

30 low ring muscle up

60 Chest to bar pull ups (Banded if needed)

60 Ring rows

Post Wod

Metcon (No Measure)

3 Rounds

:45 Bike

100’ KB Front rack carry [2xKB]
1:00 or ME Plank

CrossFit – Tue, Dec 27

Wed, 18 Jan 2023 20:26:23 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

General:

500m Bike

40’ Spider-Man lunge

20 Wall balls

20 Singles

20 Dubs

–

Specific:

2x

3 Squat therapy w tempo @55X5

Ankle/calf stretches on wall, either active or passive

–

Build to first set of 3

Weightlifting

Back Squat (3-3-3 (3×2))

Every 2:00

First three sets increasing weight

Last three sets same weight shooting for around 80-85%

Metcon

Metcon (4 Rounds for reps)

AMRAP in 2:00 x4

75 Double unders

Max Back squat [155/105#]
-Rest 2:00
Score= max back squats each amrap

Scaling/modifications

Double unders- x1 singles, 40 Dubs

Back squat- reduce the load, front squat if uncomfortable brining the the barbell to your back

CrossFit – Mon, Dec 26

Wed, 18 Jan 2023 20:25:34 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

General:

2x

6 Single arm DB High pull L

6 Single arm DB Press L

40’ Single arm OH carry L

6 Single arm DB High pull R

6 Single arm DB Press R

40’ Single arm OH carry R

–

10 Inchworms + push up

Down dog-> Spider-Man-> pigeon

Specific:

EMOM for 6:00

10 Rig rocks + 4 DB hang CJ

:45 Row easy pace

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

CrossFit – Sat, Dec 24

Wed, 18 Jan 2023 20:21:22 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

2-4-6-8-10-8-6-4-2

Sumo deadlift high pull 95#/65#

Strict handstandpush up

Chest to bar pull up

Partner A does round of 2

Partner B does round of 2

Partner A does round of 4

…
Scaling-

SHSPU- abmat, abmat+, pike push up, seated DB shoulder press, kipping

C2B pull up- chin over, banded, jumping pull up, ring row

CrossFit – Fri, Dec 23

Wed, 18 Jan 2023 20:20:06 GMT

CFD – CrossFit

Metcon

CFD’s 12 Gifts of Christmas (Time)

1 Clean [95/65]
2 Front squat [95/65]
3 Thruster [95/65]
4 Push Press [95/65]
5 Lateral Burpees

6 Box Jumps [24/20”]
7 Air Squats

8 Wall balls [20/14#]
9 Toes-to-bar

100ft. Walking Lunge

11 Hand Release Push-ups

12 Snatch [95/65]
Workout is completed in order of the Christmas carol “12 Gifts of Christmas”

Rd 1) 1 Clean

Rd 2)2 Front squat, 1 clean

Rd 3) 3 Thruster, 2 front squat, 1 clean

Rd 4) 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 5) 5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 6) 6 Box jump, 5 Lateral burpee,4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 7) 7 Air squats, 6 Box jump,5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 8) 8 Wall balls, 7 Air squats, 6 Box jump,5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat,1 clean

Rd 9) 9 T2B, 8 Wall balls, 7 Air squats, 6 Box jump, 5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 10) 100ft walking lunge, 9 T2B, 8 Wall balls, 7 Air squats, 6 Box jump, 5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 11) 11 Hand release push up,100ft walking lunge, 9 T2B, 8 Wall balls, 7 Air squats, 6 Box jump, 5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

Rd 12) 12 Snatch, 11 Hand release push up, 100ft walking lunge, 9 T2B, 8 Wall balls, 7 Air squats, 6 Box jump, 5 Lateral burpee, 4 Push press, 3 thruster, 2 front squat, 1 clean

CrossFit – Thu, Dec 22

Wed, 18 Jan 2023 20:19:15 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (6 Rounds for reps)

AMRAP in 3:00 x6

15/12cal Bike

6 Shuttles 40ft

Max Burpees in remaining time

-Rest 2:00 between

Weightlifting

6:30a/9a/5:30p

Power Clean (5×1+1+1)

:03 Pause below knees, top of knees, hips + 1 clean pull + 1 power clean

Hang Power Clean + Push Jerk (5×2+2)

2 Hang power cleans into 2 jerks

Every 2:00

Increasing weight as comfortable

Open Gym

All Day

Metcon (No Measure)

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

CrossFit – Mon, Dec 19

Wed, 18 Jan 2023 20:18:00 GMT

CFD – CrossFit

Weightlifting

Deadlift (3-3-3-(3×1))

New set every 2 minutes

Increasing weight for the first three sets

Same weight across the last three sets

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

3 Rounds

10 Sit-ups

1 Rope Climb

20ft Handstand Walk OR 2 Wall Walks

–

2 Rounds

20 Sit-ups

2 Rope Climbs

40 ft Handstand Walk OR 4 Wall Walks

–

1 Round

30 Sit-ups

3 Rope Climbs

Max Handstand Walk OR Wall Walks in remaining time
Score: total reps achieved in the workout (10ft HSW = 1 Rep)

Goal: >90 secondsfor max repititions

GHDs, abmat & abmats+medball are all considered Rx

Modifications:

Rope climbs – 1/2 Climbs; rope pull + toes to rope; 3x burpee pull-ups

Wall Walks – Walk as close to the wall as you can OR Inch-worm in place

CrossFit – Sat, Dec 17

Wed, 18 Jan 2023 20:16:28 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP in 18:00

100/80cal Ski

100 Bench press 135/95#

-Rest 4:00-

AMRAP in 18:00

150 KBS 70/53#

150/120cal Bike
Split up work evenly

CrossFit – Thu, Dec 15

Wed, 18 Jan 2023 20:15:03 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Calories)

3 Rounds for max cals

3:00 Ski

1:30 Rest

3:00 Row

1:30 Rest

3:00 Bike

1:30 Rest

Weightlifting

6:30a/9a/5:30p

Muscle Snatch (3-3-3)

Building to heavy triple

Every 1:45

Hang Power Snatch + Hang Snatch (7×1+1 Building to heaviest complex)

Every 2:00

Increasing weight

Focus: strong hip/leg drive, catching with feet no further than hip width apart, “fast fists”

Front Squat (5×3 @75% w tempo @33X2)

12:00 to complete

Tempo= :03 down, :03 hold at bottom, X no timing up, :02 pause at top

Same weight all 5 sets

Metcon (No Measure)

1. Make up a missed workout

2. Work on a weakness. Skill or weightlifting

3. Mobility

4. Rest

5. Deck of cards with the bros

Open Gym

All Day

CrossFit – Tue, Dec 13

Wed, 18 Jan 2023 20:13:35 GMT

CFD – CrossFit

Weightlifting

Deadlift (3-3-3-(3×2))

New set every 2 minutes

Increasing weight for the first 3 sets

Same weight across for the next two sets

Touch ‘n’ go reps

Building on last weeks weights

Metcon

Metcon (Time)

For time

4 Rounds

36 Double Unders

9 Deadlifts 185#/135#

-Rest 1 minute-

144 Double Unders

36 Deadlifts
Score: time to complete the given work (including rest time)

Modifications:

Double Unders – 1x Single Udners; 1/2x “Struggle” Unders

CrossFit – Sat, Dec 10

Wed, 18 Jan 2023 20:04:54 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

20 rounds

3 wall walks

12 Single armDumbbell Hang Power Clean & Jerk [50#x1/35#x1]
32 Double unders [x1 Singles]

A, B, A per movement format

Time cap: 40:00
Scaling:

Wall walks- 1. nose to wall 2. Close as possible 3. Push up+shoulder taps x2

CrossFit – Thu, Dec 8

Wed, 18 Jan 2023 20:03:39 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Calories)

Death by…

Calories on Rower

*Once unable to complete the given cals in the minute and you would like to continue working, complete the 3rd to last set you completed on the minute until everyone else is done. For example you finished 15cals but unable to do 16 in the minute, you would do 13cals the remaining of the EMOM until the last person is done.
Death by=

-Each minute complete given number of cals within the minute, i.e. minute 1= 1cal, min 2= 2 cals… min 12= 12 cals

-Continue working until unable to complete the given number of cals within the minute

-Record total number of cals completed; 1+2+3…10

Weightlifting

6:30a/9a/5:30p

Bench Press (10-8-6-4-8-6-10)

Every 2:00

Increasing weight getting to the peak @4 then go back down in load as volume increases but go heavier than previously at those reps.

Hang Power Clean (7×3)

Every 2:00

Working on fast elbows and pulling under bar while staying above parallel.

Back Rack Lunge (4x6E)

10:00 to complete

Aim to use 40-45% of back squat 1RM

Open Gym

All day

Metcon (No Measure)

1. Make up a missed workout

2. Work on a weakness, strength/skill

3. Mobility

4. Rest

5. Deck of cards with the bros getting your pump on

CrossFit – Tue, Dec 6

Wed, 18 Jan 2023 20:02:03 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 22 minutes of:

40/32 Calorie Row

40 Handstand Push-ups

40/32 Calorie Bike

40 Push-ups

20/16 Calorie Row

20 Handstand Push-ups

20/16 Calorie Bike

20 Push-ups

10/8 Calorie Row

10 Handstand Push-ups

10/8 Calorie Bike

10 Push-ups
Score: total reps completed

Modifications:

HSPU – abmat; abmat + plate; pike push-ups

Push-ups – from the knees; hand-release

CrossFit – Sat, Dec 3

Wed, 18 Jan 2023 20:01:25 GMT

CFD – CrossFit

Metcon

Metcon (5 Rounds for reps)

Teams of 2

AMRAP in 6 minutes x 5 sets (no rest between)

(1) 60 Wall Balls + Max Toes-to-bar

(2) 60 Push Jerks 115#/8-# + Max Front Rack Reverse Lunge Steps 115#/80#

(3) 60 Toes-to-bar + Max Wall Balls

(4) 60 Front Rack Reverse Lunge Steps 115#/80# + Max Push Jerks 115#/80#

(5) Max Calorie Bike
Goal: 2+ minutes to perform max reps

Split reps evenly

Modifications:

T2B – Knee/toes to midline; V-ups

HSPU – abmat; abmat + plate; pike push-ups

CrossFit – Thu, Dec 1

Tue, 17 Jan 2023 22:15:41 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Time)

For time

3 Sets (rest 2 minutes between sets)

200m Ski

400m Bike

-Rest 4 minutes (total)-

2 Sets (rest 4 minutes between sets)

400m Ski

800m Bike

-Rest 8 minutes (total)-

1 Set

800m Ski

1600m Bike
Goal: <1:1 work to rest If limited equipments, athletes can also:
(1) Partner and switch the order of bike/ski

(2) Row

(3) Stagger Start

Weightlifting

6:30a/9a/5:30p

Jerk in Split (3-3-3-3-3)

New set every 90 seconds

From the floor or rack

Increasing weight each set

Clean Muscle Under (3-3-3-3-3)

->Focus on speed and pulling yourself under the bar
New set every 90 seconds

Increasing weight each set

Clean and Jerk (3-3-2-2-1-1)

New set every 2 minutes

Increasing weight each set

Find today’s heavy single

Yes… this is a squat clean

Can be Split or Power Jerk

Open Gym

All Day

1. Make up a missed workout

2. Work on a weakness, strength/skill

3. Mobility

4. Rest

5. Deck of cards with the bros

Metcon (No Measure)

Optional Accessory:

4 Sets, not for time:

5 Clean Pull to above the knee

10 Strict HSPU
Use 120% of final Clean & Jerk weight for the clean pulls.

CrossFit – Wed, Nov 30

Tue, 17 Jan 2023 22:14:24 GMT

CFD – CrossFit

Metcon

The Mouth (Time)

Teams of 2

For time

2 Rounds

11 Bar Muscle ups

30 Power cleans [165/115#]
–

98 Cals on machine of choice

–

2 Rounds

6 Bar Muscle ups

8 Clusters

*Once everyone is completed with the workout perform bicep curls “21’s”

CrossFit – Tue, Nov 29

Tue, 17 Jan 2023 22:13:37 GMT

CFD – CrossFit

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00

200m Run

7 Handstand push ups

-Rest 3:00

AMRAP in 10:00

200m Run

14 Box jumps [24”/20”]
-Rest 3:00

AMRAP in 10:00

200m Run

21 Air squats
Score equals total reps.

200m= 2 reps

Scaling:

Handstand push up- abmat, abmat +, pike w paralettes or box

Box jump- lower box, step ups

CrossFit – Mon, Nov 28

Tue, 17 Jan 2023 22:12:37 GMT

CFD – CrossFit

Warm-up

3 Rounds

15 Back Extensions

10 Lateral band step overs

5 Inchworms

–

Row technique

4 Rounds

:20 Arms -> :20 Core + Arms -> :20 Full stroke

Metcon

2k Row (Time)

Max Effort 2k Row

Cool Down

Metcon (No Measure)

4 Rounds

100’ Single arm farmers carry L

100’ Single arm farmers carry R

100’ Single arm front rack carry L

100’ Single arm front rack carry R

20 Straight leg sit ups

CrossFit – Sat, Nov 26

Tue, 17 Jan 2023 22:11:38 GMT

CFD – CrossFit

Metcon

Metcon (5 Rounds for reps)

Teams of 3

EMOM for 30 minutes (5 sets)

(1) Max Overhead Squats 55#/75#

(2) Max Pull-ups

(3) Max Box Jump Overs 24″/20″

(4) Max Push-ups

(5) Max Wall Balls 20#/14# to 10’/9′

(6) Rest
Score: Total reps for every team member

Athletes start at separate stations.

Modifications:

Pull-ups – banded or jumping pull-ups; ring rows

Box Jump Overs – step-up & overs

Push-ups – from the knees; hand release push-ups

CrossFit – Fri, Nov 25

Tue, 17 Jan 2023 22:10:35 GMT

CFD – CrossFit

Metcon

Metcon (5 Rounds for reps)

AMRAP in 3:00 x5

15/12cal Bike

15 Hang power clean [135#/95#]
Max toes to bar

-Rest 2:00
Scoring:

Total number of toes to bar

Scaling:

Bike- to be completed under :45

HPC- UB or break once

Toes to bar- Intended to have 1:30-1:00 to complete. K2E, K2M, v-ups

CrossFit – Thu, Nov 24

Tue, 17 Jan 2023 22:09:31 GMT

CFD – CrossFit

Metcon

G$’s Turkey Trot (Time)

1k “Guardian” Run

90 Double unders

800m Row

70 Wall balls [20/14#]
600m Run

50 Burpees

400m Plate carry

30 HSPU

200yd Walking lunge

10 Wall climbs

CrossFit – Wed, Nov 23

Tue, 17 Jan 2023 22:08:40 GMT

CFD – CrossFit

Weightlifting

Bench Press (6-6-4-4-2-2)

Every 2:00

Increasing weight

Metcon

Metcon (AMRAP – Reps)

AMRAP in 14:00

6 [3E] Turkish get ups [53# or 50#/35#]
32 Double unders [x1 Singles]
Turkish get ups can be done alternating or all on one side then the next.

Intention of the TGU’s to build shoulder stability after the bench press and improve coordination/body awareness during the metcon not only through double unders.

CrossFit – Tue, Nov 22

Tue, 17 Jan 2023 22:07:48 GMT

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CrossFit – Mon, Nov 21

Tue, 17 Jan 2023 22:07:05 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

5 Rounds

15 Bar facing burpees

3 Deadlifts [315#/225#]
3 Muscle ups [Bar or rings]
-Rest 1:00 between rounds

Goal: <15:00
Cap 18:00
Bar facing burpees- two foot takeoff over the bar. Rep is completed once you are on the other side of the bar.

Deadlifts- intended to be heavy, ~80%

Muscle ups- x2 chest to bar or pull ups, box/banded muscle up, ring transitions

Cool Down

3-4 Rounds

250m Bike slow pace

10 Alternating lateral lunges

10 Cat/Cow

:45 Pigeon pose each leg

CrossFit – Sat, Nov 19

Tue, 17 Jan 2023 22:06:06 GMT

CFD – CrossFit

Metcon (Time)

Teams of 2

10 rounds

27 Double Unders

9 Hang Power Clean (95/65)

7 Front Squat

5 Toes To Bar

9 Cal Row

Rest 1:00

270 Double Unders

90 Hang Power Cleans

70 Front Squats

50 Toes To Bar

90 Cal Row
35 min time cap

Goal: <:30 Alternating movements in first section.
Split reps evenly in second section.

Modifications:

Dubs: 1x singles, 1/2 struggle unders

TTB: Knees/toes to midline, v-ups

CrossFit – Fri, Nov 18

Tue, 17 Jan 2023 22:05:05 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 20:00

Buy in: 100 Box step ups [24”/20”] [50#/35#]
–

6 Handstand push up

12 Alt DB Snatch [50#/35#]
12 Pull ups
Score is total reps of work after step ups

Scaling/modifications:

Box step ups- less weight, lower box

HSPU- abmat, abmat +, pike push ups, DB shoulder press

Pull up- banded, jumping, ring row

CrossFit – Thu, Nov 17

Tue, 17 Jan 2023 22:04:12 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (No Measure)

Teams of 2

3 Sets, each

21-15-9

Calorie Ski

Burpees to a target (6″)
Time cap overall: 36 minutes

Time cap per set: 6 minutes

Goal time: <30 minutes Partner A will complete the whole 21-15-9 while Partner B rests. Once Partner A finished, then Partner B will complete the 21-15-9. Burpees can be subbed for calories on any other machine

Weightlifting

6:30a/9a/5:30p

Zots Press (3-3-3-3)

From the floor or rack

New set every 90 seconds

Increasing weight (small), but last set should be challening

Snatch (7 sets x 1+1)

Complex: 1 Pause Power Snatch + 1 Pause Hang Snatch

New set every 2 minutes

Pause in the Power Snatch is 2 seconds at the knee

Pause in the Hang Snatch is 2 seconds in the catch

Increasing weight as you feel comfortable

Open Gym

All Day

1. Make up a missed workout

2. Work on a weakness. Strength or skill

3. Mobility

4. Rest

5. Deck of cards

Split Jerk (EMOM for 10 minutes x 1 Rep)

Increasing weight

From the rack

CrossFit – Wed, Nov 16

Tue, 17 Jan 2023 22:03:07 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM for 8:00

12/10cal Row

Into..

AMRAP in 8:00

8 Shoulder to Overhead [95#/65#]
16 GHD sit ups

-Rest 2:00

EMOM for 8:00

12cal Bike

Into

AMRAP in 8:00

8 Sumo-deadlift high pull

8 Lateral burpee
Score is total reps between both EMOMs and AMRAPs.

GHD sit up scales: abmat, abmat+MB, plate sit ups

CrossFit – Tue, Nov 15

Tue, 17 Jan 2023 22:02:00 GMT

CFD – CrossFit

Weightlifting

Clean Muscle Under (3-3-3)

->Focus on speed and pulling yourself under the bar
Take this time prime your body to be quick under the bar

Every 1:45

Increasing weight

Clean (1-1-1-1-1-1-1)

Increasing weight to heaviest single for today

Every 2:00

Metcon

Metcon (Time)

5 Rounds

50’ Hand stand walk/100’ Bear crawl

10 Box jump [30”/24”]

Goal: <9:00
Cap: 12:00ur own or paste your own from a different source.

CrossFit – Mon, Nov 14

Tue, 17 Jan 2023 22:01:04 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

50-40-30-20-10

Double unders

25-20-15-10-5

Ring dips

50-40-30-20-10

KBS [53#/35#]

Goal: <18:00
Cap: 23:00
Scaling/modifications:

Dubs: x1 singles, 1/2 dubs

Ring dips: jumping dips, banded, bench/box dips

Cool Down

Metcon (No Measure)

4 Rounds

500m Bike

100′ Front rack DBL KB walk

12 Bicep curls

CrossFit – Sat, Nov 12

Tue, 17 Jan 2023 22:00:00 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 3

3 Sets each

9 Power snatch

6 Power snatch

3 Power snatch

Men’s weight

Set 1: 75/95/115

Set 2: 95/115/135

Set 3: 115/135/165

Women’s weight

Set 1: 55/75/85

Set 2: 75/85/95

Set 3: 85/95/115
– One team member will complete all three weights while the other team members load the barbell for each weight increase.

– If a lift is missed twice complete the rest of the reps x2 power clean

CrossFit – Mon, Nov 7

Tue, 17 Jan 2023 21:59:12 GMT

CFD – CrossFit

Weightlifting

Deadlift (5-5-5-(3×3))

New set every 2 minutes

Increasing weight for 5 set, then 3 sets at the same top weight

Aim to perform the 3 sets of 3 reps at 85%+

Ideally touch ‘n’ go reps

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7 minutes of:

15 Calorie Ski

30 Power Cleans 185#/135#

Max Calorie Bike in remaining time
Score: Total reps for performed in the workout

Goal: 2+ minutes for max calories

CrossFit – Sat, Nov 5

Tue, 17 Jan 2023 21:58:05 GMT

CFD – CrossFit

Metcon (Time)

Teams of 2

For time

1200m Run (Split in 200’s)

80 KBS 53#/35#

60 Handstand push ups

80 Box jumps 24”/20”

60 Toes to bar

320 Double unders

60 Toes to bar

80 Box jumps

60 Handstand push ups

80 KBS

1200m run

Cap 35:00
Split reps evenly

Mods:

HSPU- abmat, abmat +, DB shoulder press, pike push ups

Box jump- step ups

Toes to bar- K2E, K2M, V-ups

Dubs- x1 singles

CrossFit – Thu, Nov 3

Tue, 17 Jan 2023 21:57:06 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (7 Rounds for time)

Every 6:00 x7

200m Run

250m Ski

200m Run
Intention is to sprint each interval to earn rest before the next interval.

Weightlifting

6:30a/9a/5:30p

3 Position Clean + Shrug (5×2)

Mid shin/above knee/hips, hold :03 each. Back down to ground and shrug
:03 pause at each position

mid shin/above knee/hips

Muscle Clean (3-3-3)

Increasing weight

Every 2:00

Power Clean (1-1-1-1-1-1-1)

Every 1:30 increasing weight

Open Gym

All Day

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Deck of cards and bro out

CrossFit – Mon, Oct 31

Tue, 17 Jan 2023 21:56:02 GMT

CFD – CrossFit

Warm-up

3x

200m Ski

15 back extensions

5 sumo inchworms + push up

–

Tabata

Scap push ups 4x

Ring dip lockout static hold 4x

–

Bench warm up

Weightlifting

Bench Press (2-2-2-2-2)

New set every 2 minutes

Increasing weight

1 second pause at chest (to press from a dead stop)

Next week we will max out (w/o a pause)

Metcon

Metcon (Time)

For time

15-12-9

Deadlift 185#/135#

Push-ups

-Immediately into-

15-12-9

Deadlift

Ring Dips

-Immediately into-

15-12-9

Push-ups

Ring Dips
Score: time to complete the given work. If you reach the time cap with reps still remaining, then add 1 second to 14:00 for all reps unfinished.

Time Cap: 14 minutes

Goal time: <12 minutes Modifications
Push-ups – Knee Push-ups; Hand Release Push-ups

Ring Dips – Banded Ring Dips; Box Dips

CrossFit – Sat, Oct 29

Tue, 17 Jan 2023 21:54:19 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

20-16-12–8-4

Bear Complex* [155/105#]
10-8-6-4-2

Rope climb

Time cap: 35:00
Bear complex= Power clean+Front squat+Jerk+Back squat+Jerk

-Front squat to jerk and back squat to jerk can be moved as thrusters as long as the lockout position overhead is achieved

Rope climb modifications: x3 Ring row/burpee pull up

CrossFit – Thu, Oct 27

Tue, 17 Jan 2023 21:53:07 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Distance)

5 Rounds

2:00 Max Distance Ski

-Rest 2:00

2:00 Max Distance Bike

-Rest 2:00
-Record shortest distance of both ergs combined

Weightlifting

6:30a/9a/5:30p

3 Position Power Snatch (5×1+1)

Hang Power Snatch from above knee + Hang Power Snatch below knee + Power Snatch
:03 hold through each position, mid shin/above knee/hips then back down for a power snatch

Power snatch focus is on fast fists in the catch and landing feet no wider than shoulder width

Muscle Snatch (3-3-3)

Increase weight

Every 1:45

Focus on bar staying close and ending with legs straight at the top

Hang Snatch (1-1-1-1-1-1-1)

Every 1:30

Increasing weight

Catch below parallel and hold until comfortable in the catch

Open Gym

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Deck of cards

CrossFit – Mon, Oct 24

Tue, 17 Jan 2023 21:52:13 GMT

CFD – CrossFit

Strength

Bench Press (3-3-3-3-3)

New set every 2 minutes

Increasing weight

1 second pause at chest (to press from a dead stop)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 minutes

400m Run

20 Sit-ups

Max Unbroken Pull-ups
Score: total PULL-UPS

Goal: 4+ attempts at pull-ups

Once you break on the pull-ups, go back to the run and sit-ups

GHDs, abmat & abmat + medball are all considered Rx

Modifications:

Pull-ups – banded pull-ups; ring rows

CrossFit – Sat, Oct 22

Tue, 17 Jan 2023 21:51:23 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Until 150 Burpee Box Jumps (24″20″) are completed:

(1) AMRAP in 4 minutes

24/18 Calorie Bike

24 Deadlifts 185#/135#

Max Burpee Box Jumps in remaining time

-Rest 1 minute-

(2) AMRAP in 4 minutes

200m Run (together)

16 Power Cleans 185#/135#

Max Burpee Box Jumps in remaining time

-Rest 1 minute-
Time Cap: 30 minutes (i.e. 6 total AMRAPs)

Alternate between each AMRAP

Ideally, you will have 90+ seconds to complete max Burpee Box Jumps

Modifications:

BBJ – burpee box step-ups

CrossFit – Fri, Oct 21

Tue, 17 Jan 2023 21:50:05 GMT

CFD – CrossFit

Metcon

Two heats will be completed in classes and athletes will help count/judge for each other.

CFD Intro (Time)

3 RFT:

10 Thrusters 115#/80#

20 Burpees

100 ft OHWL 45#/25#
Goal: <13:00
Cap: 16:00

Cool Down

3 Rounds

500m Bike easy pace

10 Ring dips

10-12 Barbell Bicep curls

1:00 Couch Stretch L

1:00 Couch Stretch R

CrossFit – Thu, Oct 20

Tue, 17 Jan 2023 21:49:20 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (5 Rounds for reps)

6 Sets

2:30 On/2:30 Rest

12/9 Calorie Bike

6 100ft Shuttle Sprints

Max Calorie Bike in remaining time
Score: Max Calories completed on the bike

Shuttle Sprint:

1 rep = 50ft down + 50ft back

Weightlifting

6:30a/9a/5:30p

Zots Press (5-5-5)

From the floor

New set every 90 seconds

Increasing weight (small)

Snatch Push Press (4-4-2-2)

From the floor OR rack

New set every 90 seconds to 2 minutes

Increasing weight

Power Snatch + Snatch (6 Sets x 2+1)

1 set = 2 PAUSE Power Snatch + 1 Snatch

2 second pause at the knee in the power snatches

New set every 2 minute

Increasing weight each set

Open Gym

All day

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

5. Bro out and do a deck of cards ♠️♥️♣️♦️

CrossFit – Wed, Oct 19

Tue, 17 Jan 2023 21:47:42 GMT

CFD – CrossFit

Weightlifting

Bench Press (2-2-2-2-2)

Every 2:00

Build to heaviest double for today

Metcon

CrossFit – Tue, Oct 18

Tue, 17 Jan 2023 21:46:29 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

5 Rounds

5 “Reset” Deadlifts 275#/185#

15 Box jumps 24”/20”

20 Pull ups

Goal: <15:00
Cap: 18:00
Reset Deadlifts- bar must be brought down through the negative and then reset at the bottom. Not the same as “Touch N Go

Box jumps- must step down from the box at the top

Pull up modifications: banded, ring rows, jumping pull ups

Accessory

3-4 Rounds

100′ Single arm farmers carry L

15 KB/DB Side bends L

100′ Single arm farmers carry R

15 KB/DB Side bends R

CrossFit – Mon, Oct 17

Tue, 17 Jan 2023 21:45:40 GMT

CFD – CrossFit

Weightlifting

Front Squat (10×2 @75-80%)

2 EMOM for 10:00

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

CrossFit – Sat, Oct 15

Tue, 17 Jan 2023 21:44:31 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

5 Rounds, each

9 Calorie Row

6 Sumo Deadlift High-Pull

6 Front Rack Reverse Lunges

1 Rope Climb

-Rest 2 minutes-

Together:

90 Calorie Row

60 Sumo Deadlift High-Pull

60 Front Rack Reverse Lunges

10 Rope Climb
Time cap: 30 minutes

Goal time: <25 minutes Modifications:
Rope Climb – half climb; rope pull + knee raise; 3x burpee pull-ups

CrossFit – Fri, Oct 14

Tue, 17 Jan 2023 21:42:57 GMT

CFD – CrossFit

Weightlifting

Snatch (2-2-2-1-1-1)

Increasing weight

Every 2:15

Metcon

Metcon (Time)

For time

Buy in: 50/40cal Bike

–

2-4-6-8-6-4-2

Toes to bar

Lateral burpee

Power snatch 95#/65#

Goal: <12:00
Time cap: 15:00

CrossFit – Thu, Oct 13

Tue, 17 Jan 2023 21:42:55 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (No Measure)

3 Sets x EMOM for 10 minutes

(1) 12/9 Cal Ski

(2) 16/12 Cal Ski

(3) 20/15 Cal Ski

(4) Max Russian Twists

(5) 12/9 Cal Bike/Row

(6) 16/12 Cal Bike/Row

(7) 20/15 Cal Bike/Row

(8) Max Alternating Single Leg V-ups

(9) Rest

(10) Rest

Weightlifting

6:30a/9a/5:30p

Press in Split Jerk (3-3-3)

->GREAT drill to improve comfort and positioning in split jerk
From the rack or floor

Press from behind the neck

Increasing weight

New set every 90 seconds

Split Jerk (7×1+1)

1 Pause Split Jerk + 1 Split Jerk

Pause for 2 seconds at the bottom of the dip and 2 seconds in the catch

From the rack

Increasing weight

Build to today’s heavy complex

New set every 2 minutes

Metcon (No Measure)

Accessory

I.

4 Sets

8 R. Arm Front DB Raises

12 R. Arm Banded Lateral Raises (3 Second Negative)

8 L. Arm Front DB Raises

12 L. Arm Banded Lateral Raises (3 Second Negative)

II.

4 Sets

8 DB Behind the Head Tricep Extension

16 Banded Tricep Pull-downs

Open Gym

All Day

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

5. Bro out and do a deck of cards

CrossFit – Wed, Oct 12

Tue, 17 Jan 2023 21:39:03 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

100 Double unders

800m Run

–

12 Rounds

4 Strict HSPU

2 Power cleans [185#/125#]
–

800m Run

100 Double unders

Goal: <23:00
Cap: 28:00

Goal time:

Time cap:

CrossFit – Tue, Oct 11

Tue, 17 Jan 2023 21:37:41 GMT

CFD – CrossFit

Metcon (AMRAP – Reps)

EMOM for 20:00

18/15cal Row/Ski/Bike

12 Box jump overs [24”/20”]

-Score is total reps. 300 reps total.

-Erg minute is intended to be more challenging than the box jump overs where you should gain rest.

Accessory

Metcon (No Measure)

3-4 Rounds not for time

100’ Farmers carry w 2xKB/DB

8 Bent over rows 2xKB/DB

1:00/Max effort Plank

CrossFit – Mon, Oct 10

Tue, 17 Jan 2023 21:35:49 GMT

CFD – CrossFit

Weightlifting

Back Squat (5×5 @70-80%)

Every 2:00

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3:00 x5

9 Wall balls [20#/14#]
6 KBS [70#/53#]
6 Chest to bar pull ups

-Rest 1:00 between AMRAP’s

-Continue where you left off

-Score is total reps

Goal: 230+ reps/11+ rounds

CrossFit – Sat, Oct 8

Tue, 17 Jan 2023 21:34:43 GMT

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP in 25 minutes of:

25-50-100

Toes to Bar

Hang Clusters 95#/65#

Calorie Bike

Goal: get into the 100s. YOU ARE NOT EXPECTED TO COMPLETE THE 100s

CrossFit – Fri, Oct 7

Tue, 17 Jan 2023 21:33:29 GMT

CFD – CrossFit

Warm-up

General

2 Rounds

1:00 Bike

10E Bird dog

–

Alternating Tabata

1. Dead bug

2. Russian Swings

–

Mobility: Sciatic nerve floss/hamstring floss

–

Specific

3 Rounds

3 Step ups/box jumps

3 Up downs

3 Deadlifts inc wt per round

Metcon

Metcon (Weight)

Every 4:00 x6

10 Box jumps [24”/20”]
10 Bar facing burpees

5 Unbroken Deadlifts [Increase weight per round]

*Intention: work quickly to finish first two movements to get to the deadlift

Increase weight on deadlift each round staying unbroken

Goal under 2:30 per round

Cap 3:00

CrossFit – Thu, Oct 6

Tue, 17 Jan 2023 21:32:06 GMT

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CrossFit – Wed, Oct 5

Tue, 17 Jan 2023 21:30:44 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

5 Rounds

500m Row/Ski

10 Clean & Jerks [135#/95#]
Goal: <22:00
Time cap: 25:00

*Clean should be caught in power but can be caught below parallel as well.

CrossFit – Tue, Oct 4

Tue, 17 Jan 2023 21:29:16 GMT

CFD – CrossFit

Weightlifting

Overhead Squat (2-2-2-2-2 Building to heaviest double for today )

Every 2:15

Metcon

Metcon (Time)

For time

21-15-9

Chest to bar pull up

Overhead squat [115#/80#]

Goal: <5:00
Time cap: 7:00

CrossFit – Mon, Oct 3

Tue, 17 Jan 2023 21:27:43 GMT

CFD – CrossFit

Warm-up

General

Plyos

–

Alternating Tabata

1. Scap push ups

2. Hollow hold

–

3 Rounds

15 Jump rope Singles/practice dubs

3E Half Turkish get up

–

Specific

EMOM for 4:00

24 Dubs

6 Push ups

12 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18:00

200m Run

48 Dubs

12 Push ups

24 Sit ups

Goal: 5+ Rounds

200m run= 2 reps

CrossFit – Sat, Oct 1

Tue, 17 Jan 2023 21:25:03 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

28 Rounds [Alt rounds, 14 each]
6cal Bike

6 Burpees over DB

6 Single arm OH DB Reverse lunges

6 Alt DB hang snatches

[50/35#]

CrossFit – Thu, Sep 29

Tue, 17 Jan 2023 21:10:21 GMT

New Paragraph

Tuesday – 09.27.2022

Sun, 25 Sep 2022 15:48:01 GMT

CFD – CrossFit

Weightlifting

Metcon (No Measure)

4 Sets, not for time

8 R. Leg Bulgarian Split Squats

8 L. Leg Bulgarian Split Squats

8 R. Leg Bulgarian Deadlifts

8 L. Leg Bulgarian Deadlifts

Rest as needed between sets
Use 2xKettlebells or 2xDumbbells, held at your side

Back leg will be propped on a bench

Can record weights below

Bulgarian Split Squats

Bulgarian Deadlifts

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8 minutes

200 Double Unders

5 Rope Climbs

100 Double Unders

Max Rope Climbs in remaining time
Goal: 1-2 minutes for max rope climbs

Modifications:

Dubs – 1x Single Unders; 1/2x “Struggle” Unders

Rope Climbs – rope pull + hanging knee raises; 3x burpee pull-ups; ring rows

Friday – 09.30.2022

Sun, 25 Sep 2022 15:46:29 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

21-15-9

Clean 135#/95#

Handstand Push-up

-Rest 2 minutes-

15-12-9

Clean 165#/115#

Handstand Push-up

-Rest 2 minutes-

9-6-3

Clean 205#/145#

Handstand Push-up
Time cap: 24 minutes (including rest)

Goal time: < 20 minutes Clean = “Squat Clean” Modifications:
HSPU – abmat; abmat+plate; Pike push-ups; shoulder press

Wednesday – 09.28.2022

Sun, 25 Sep 2022 15:45:19 GMT

CFD – CrossFit

Weightlifting

Push Press (2-2-2-1-1-1)

New set every 2 minutes

From the rack

Build to today’s heavy single

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7 minutes

3-6-9…

Toes-to-bar

Burpees to a target

-Rest 3 minutes-

Wherever you left off in the AMRAP, complete in reverse for time
Score: repetitions completed in the AMRAP. Also record time to complete second section in your comments

Modifications:

T2B – knees/toes to midline; v-ups

Monday – 09.26.2022

Sun, 25 Sep 2022 15:43:47 GMT

CFD – CrossFit

Warm-up

Metcon (No Measure)

3 Sets

5 Sots Press

5 Overhead Squats

5 Snatch Balance
New set every 2 minutes

Increasing weght each set

From the floor

Use this as a warm-up for the workout

Metcon

Metcon (Time)

5 Rounds for time

21 Sit-ups

15 Calorie Bike

Power Snatch*
Time cap: 25 minutes

Goal time: <20 minutes GHDs, abmat sit-ups & weighted abmat sit-ups are all considered Rx Power Snatch reps and weights:
Rd 1: 15 reps @ 95#/65#

Rd 2: 12 reps @ 115#/80#

Rd 3: 9 reps @ 135#/95#

Rd 4: 6 reps @ 155#/105#

Rd 5: 3 reps @ 175#/120#

Saturday – 09.24.2022

Fri, 23 Sep 2022 15:42:09 GMT

CFD – CrossFit

Metcon

Metcon (Time)

Teams of 2

For time

1k Row

100 KBS 70#/44#

800m Row

80 Box jumps 24″/20″

600m Row

60 Burpees

400m Row

40 Wall walks

Cap: 35:00

Thursday – 09.22.2022

Wed, 21 Sep 2022 15:39:13 GMT

CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (6 Rounds for time)

Every 4:00 x6

250m Row

200m Run

Weightlifting

6:30a/9a/5:30p

*Choose either the snatch or clean work NOT both

Sot’s Press (3-3-3)

Rest as needed.

Increase weight each set

Snatch Balance (2-2-2-2-2)

Every 2:00

Focus on aggressive punch overhead while pushing yourself down into the hole.

Build weight as comfortable

Overhead Squat (5×3 @75%)

Every 1:30

Clean Pull (5×3)

Every 2:00

Increasing weight if desired

Each rep will pause at mid shin :03, top of knee :03, hips :03 then back down to floor

Hang Power Clean (5×2 @70-75%)

From high hang position: hips

Focus on aggressive hip/leg drive, extend then elbows around to receive the bar.

Every 1:30

Open Gym

All day

Metcon (No Measure)

Open Gym

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

5. Hang out and have a drink from the fridge

Tuesday – 09.20.2022

Tue, 20 Sep 2022 15:29:50 GMT

CFD – CrossFit

Weightlifting

Deadlift (3 Sets of Waves (3-2-1))

New set every 2:00

Touch ‘n’ Go for as long as you are able

Waves

3@ 70%

2@ 75%

1@ 80%

3@ 75%

2@ 80%

1@ 85%

3@ 80%

2@ 85%

1@ 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

40/32 Calorie Bike

800m Run

40/32 Calorie Bike

Max Double Unders in remaining time
Goal: At least 2 minutes for max Dubs

Score: Total DOUBLE UNDERS completed

Even if you do not have Dubs, this is a perfect workout to PRACTICE them

Modifications:

Double Unders – Single Unders; Mix of Singles and Doubles

Friday – 09.23.2022

Sun, 18 Sep 2022 15:41:04 GMT

CFD – CrossFit

Weightlifting

Bench Press (5-5-3-3-1-1)

New set every 2 minutes

Increasing weight each set

Build to today’s heavy single

Bonus: Pause at the bottom of every rep for 2 second

Metcon

Metcon (Time)

10 Rounds For Time:

1 Power Clean @80% of 1RM

5 Strict Pull-ups

10 Push-ups

15 Air Squats
Time cap: 18 minutes

Goal time: <15 minutes
Score: Time to complete the given work. If you reach the time cap with unfinished reps, then add each rep as one second onto the 18 minute cap for your score.

Inspired by CF Linchpin Workout 09.19.2022

Modifications:

Pull-ups – Jumping Pull-ups; Banded pull-ups; Ring rows

Push-ups – From the knees; Hand release

Wednesday – 09.21.2022

Sun, 18 Sep 2022 15:31:33 GMT

CFD – CrossFit

Metcon

Metcon (Time)

EMOM for 12 minutes

(1) 3 Hang Power Snatch 115#/80# + 7 Strict Handstand Push-ups

(2) 2 Rope Climb

(3) 3 Hang Power Snatch 115#/80# + 7 Toes-to-Bar

-Rest 4 minutes-

For time

4 Rounds

3 Hang Power Snatch 115#/80#

7 Strict Handstand Push-ups

–

8 Rope Climbs

–

4 Rounds

3 Hang Power Snatch 115#/80#

7 Toes-to-Bar
Score: time to complete the second part of the workout

Modifications

HSPU – abmat; abmat+plate; pike push-ups; seated press

Rope climbs – rope pull + hanging knee raise; 3x burpee pull-ups

T2B – knees/toe to midline; V-ups

Monday – 09.19.22

Sun, 18 Sep 2022 15:27:27 GMT

CFD – CrossFit

Metcon

Metcon (Time)

For time

1-5 Muscle-ups

–

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups

–

20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups

–

30 Calorie Row

20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups

–

40 Single Arm DB Clusters

30 Calorie Row

20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups
Time cap: 18 minutes

Goal time: <15 minutes
Score: Time to complete the given work. If you reach the time cap with unfinished reps, then add each rep as one second onto the 18 minute cap for your score.

Muscle-ups can be ring or bar. Rings are preferred if you have the skill.

Modifications:

Muscle-ups: Banded muscle-ups; 2x Chest-to-bar; 3x Pull-ups; 3x banded pull-ups; 3x ring rows