Monday

A. Split Jerk
5-4-3-3-3: E2:30

B. “Squeaky Wheel”

AMRAP 15
60 Double Unders
20/15 Calorie Assault Bike / Row
10 Push Jerks (165/110) (RX+ 185/125)

C.E. Odd Object
100′ Right Arm Carry
100′ Left Arm Carry
100′ Bear Hug Carry
*Repeat this for a total of 3 times. Just pick any object to carry.


Tuesday

“Down and Out”
21-18-15-12-9: (30min cutoff)
Wallballs (20/14) (RX+ unbroken)
Pull-ups (RX+ Chest-to-Bar)
Calorie Row / Bike
Mountain Climbers

C.E. Weighted Distance
Run 1 Mile with a weighted vest or carry a bag
–or–
Drag a sled 1 Mile
*Split this with a buddy if you want.


Wednesday

“Take Five”
AMRAP 5
Buy-In: 200m Run
Directly Into…
12 Deadlifts (185/135) (RX+ 225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
9 Deadlifts (225/155) (RX+ 275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
6 Deadlifts (275/185) (RX+ 315/215)
6 Lateral Barbell Burpees

C.E. Midline
2 Rounds
20 Tuck-Ups
0:30 Hollow Hold
20 AbMat Sit-Ups
0:30 Plank Hold


Thursday

A. Back Squat
3 sets of 5 reps – E3:00

B. “Hokey Pokey”
AMRAP 12
15 Kettlebell Swings (53/35) (RX+70/53) (RX++ 97/70)
30 Seated L-Sit Pivots over KB
45 Air Squats

C.E. Push Pull
2 Rounds
10 Single Arm Strict Press (each arm)
10 KB Upright Rows (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm)


Friday

A. Hang Power Clean + Power Clean
EMOM x 10
*2s Pause at the knee, 2s Pause at the catch on both lifts

B. “Tiger Blood”
3 Rounds on the 5:00
10 Clean and Jerks (135/95) (RX+ 165/110)
400 Meter Run
*Record time each round. Score is the slowest round.

C.E. Make-Up or Practice
Make up CE from earlier this week or spend 10-15min practicing a skill.


Saturday

“Boats and Toes” – Teams of 3
For Time: (30 Minute Cap)
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes-to-Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105


Sunday

A. Deadlift
5 sets of 3 reps – E3:00

B. “Bodyguard”
3 Rounds: (20min cutoff)
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run


Monday

“Dirty Thirty”
For Time: (30min cutoff)
30 Box Jumps (24/20) (RX+ 30/24)
30 Chest-to-Bar Pull-Ups (RX+ Bar MUs)
30 Kettlebell Swings (53/35) (RX+ 70/53)
30 Front Squats (115/80) (RX+ 155/105)
30 Toes-to-Bar (RX+ GHD Sit-Ups)
30 Push Press (115/80) (RX+ 155/105)
30 Deadlifts (115/80) (RX+ 155/105)
30 Wallballs (20/14) (RX+ unbroken)
30 Burpees (RX+ Bar Facing)
30 Double Unders (RX+ Triple Unders)


Tuesday

A. Power Clean
In 12min, build up to a 5-rep Touch-and-Go

B. “Guard Rail”
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (115/80)
–rest 3:00–
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (135/95)
–rest 3:00–
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (155/105)


Wednesday

“Run Wild”
3 Rounds: (20min cutoff)
600 Meter Run
21 Hang Squat Snatch (75/55) (RX+ 95/65) or Swing Squats 53/35 (RX+ 70/53)


Thursday

“Mashed Taters”
EMOM x 28
1) 20 Abmat Sit-Ups
2) 20 Jumping Lunges
3) 10 Plank Walks or 0:45 Plank Hold
4) 10 Box Step-Ups with Plate Overhead (45/25 @ 24/20)


Friday

A. Front Squat
In 12min, build to a heavy pause single (5.3.X)

B. “Nine Yards”
AMRAP 12:
3 Thrusters (95/65) (RX+ 135/95)
3 Toes-to-Bar
6 Thrusters (95/65) (RX+ 135/95)
6 Toes-to-Bar
9 Thrusters (95/65) (RX+ 135/95)
9 Toes-to-Bar
….
Up by (3’s) until finish.


Saturday

“Mind Eraser”
AMRAP 20 – In Teams of 4
10 Power Cleans (135/95)
10 Burpees
200 Meter Run


Sunday

“Tight Ship”
AMRAP 20:
15/12 Calorie Row
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Air Squats


Monday

Build to a heavy OHS
Build to a heavy Snatch Balance
Build to a heavy Snatch

–then–

AMRAP 6
1 Hand Release Push-Up
1 Toes-to-Bar
2,2…3,3…etc.

 


Tuesday

“Inside Out”
For Time: (20min cutoff)
800 Meter Run
21 Power Cleans (155/105) (RX+ 205/135)
500 Meter Row (10/7 Damper Setting)
21 Burpee Box Jump Overs (24/20)

 


Wednesday

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell / Kettlebell Snatches (50/35) (RX+ 70/50)
1 Minute Calorie Bike / Row
1 Minute Rest
*Score is lowest rep total across the five rounds.

 


Thursday

A. “Better Half”
On the 1:30 x 7 Rounds
7 Barbell / Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*Same weight across on strict presses. Build to heavy single deadlift.

B. Run 1 Mile
*RX+: Weighted Vest

 


Friday

“Tread Water”
For Time: (30min cutoff)
2k Row
150 Double Unders
10 Rounds of “Cindy”
*1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
**RX+: 5 Chest-to Bar, 7 Handstand Push-Ups, 10 Pistols

 


Saturday

For Time with a Partner (30min cutoff)
60 Speed Plate Hops (45/25)
60 Walking Lunges
60 Burpees
60 Knees-to-Elbows
60 Box Jumps (20″)
60 Plate Ground-to-Overheads (45/25)
6 Rope Climbs
60 Pull-Ups
60 Renegade Squats (53/35)
60 Military Sit-Ups (Partner holds feet)
60 Ring Dips or Hand Release Push-Ups
60 Wallball Shots (20/14)
60 Speed Plate Hops (45/25)


Sunday

“Ground Control”
On the Minute x 16
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest
*Score is total calories across the 4 rounds.

**We do not have formal classes on Sunday, however this workout is to help provide some structure for those looking to get a sweat in during our Open Gym hours.**


Monday

A. Front Squat
In 12min, build to a moderate/heavy load then…
3 sets of 5 reps

B. “Wasabi”
For Time: (15min cutoff)
5 Lap Run
40 Pull-ups (RX+ Chest-to-Bar)
30 Front Squats (135/95) (RX+ 165/115)
20 Lateral Barbell Burpees (RX+ Bar Facing)

 


Tuesday

“Flip Flop”
For Time: (30min cutoff)
30-20-10
Kettlebell Swings (53/35) (RX+ 70/53)
Calorie Bike

Directly into…

10-20-30
Deadlifts (135/95) (RX+ 185/125)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

 


Wednesday

A. Push Press
In 12min, build to a heavy set of 10 reps

B. “Clothesline”
AMRAP 12
2 Push Presses (115/80) (RX+ 155/105)
2 Toes to Bar (RX+ Strict)
2 Box Jump Overs (24/20) (RX+ Clear the Box)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
….
Up by (2) reps until the finish.

 


Thursday

“Amphibious”
3 Rounds: (30min cutoff)
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

 


Friday

“Twist and Shout”
AMRAP 14
1 Power Snatch (135/95) (RX+ 165/115)
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders (RX+ Unbroken)

 


Saturday

“Heartburn”
For Time: (25min cutoff)
1 Mile Run Together
16 Alternating Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

 


Sunday

“Downsize”
3 Rounds: (20min cutoff)
45 AbMat Sit-ups (RX+ 20 GHD Sit-Ups)
30/21 Calorie Row
15 Hang Power Cleans (115/80) (RX+ Sandbag Over-the-Shoulder 150/100)

**We do not have formal classes on Sunday, however this workout is to help provide some structure for those looking to get a sweat in during our Open Gym hours.**

Week of CrossFit.com WODs!

Monday

“180830”
For Time
21 Squat Snatches
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups

Men: 75 lb.
Women 55 lb.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Tuesday

“180822”
For Time
21 Deadlifts
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Men: 225 lb.
Women: 155 lb.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

 

Wednesday

A. “180730” – Fight Gone Bad
3 Rounds for Max Reps of:
1 minute of Wallball Shots
1 minute of Sumo Deadlift High Pulls
1 minute of Box Jumps
1 minute of Push Presses
1 minute of Rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Thursday

A. “180908”
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Friday

A. “180713”
For Time
2,000-m Row
1-mile Run
2,000-m Row
1-mile Run
2,000-m Row

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Saturday

“TrioFrio” – Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)


Monday

A. Strength
Back Squat – E2:30
6 @ 75%
4 @ 80%
2 @ 85%
6 @ 80%
4 @ 85%
2 @ 90%

B. “Lace Up”

AMRAP 13:
60 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)


Tuesday

A. “Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

C.E. – Strict Handstand Push-ups
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions


Wednesday

A. Strength
Thruster – (12min cutoff)
Heavy Set of 3

B. “Flash Flood”
2 Rounds: (12min cutoff)
400 Meter Run
21 Thrusters (95/65)


Thursday

A. “Grunt Work”
5 Rounds
50′ Bear Crawl Dumbbell Push (heavy) or 200′ Bear Crawl
100′ Sandbag or Double Bell Overhead Carry (heavy)
25 Sit Ups w/ Dumbbell
10 Tire Flips or Sandbag Over the Shoulder
–or–
5 Rounds
10 Excavators (heavy)
100′ Prowler Push (heavy)

 


Friday

A. Strength
Deadlift – EMOM 8
2 Repetitions, building

A. “Go Fish”

For Time: (20min cutoff)
1,000 Meter Row
—Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)


Saturday

A. “Professor Chaos”
For Time: (30min cutoff)
In teams of 2-3…
60 Chest to Bar Pull-ups
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
60 Chest to Bar Pull-ups
*Athletes may break up reps however they want.*

Monday
Happy Labor Day!

Come join us at Hampton Cove CrossFit with Strength Outside The Box to support #Reps4Recovery! They will have a workout at 9am, 12pm, and 3pm! Grab some friends, pile into a car, and come get your fitness in with some great people in our local community!


Tuesday

A. Test
For Time: (12min cutoff)
2000m Row

B. “Powder Keg”
AMRAP 5:
600 Meter Run
12 Box Jumps (38″/30″)
Max Thrusters (135/95)
–Rest 5 Minutes
AMRAP 5:
400 Meter Run
12 Box Jumps (38″/30″)
Max Snatches (155/105)
–Rest 5 Minutes
AMRAP 5:
200 Meter Run
12 Box Jumps (38″/30″)
Max Clean and Jerks (185/135)


Wednesday

A. “Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Assault Bike/Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35) or Kettlebell Swings (53/35)
9 Toes to Bar

C.E. – Odd Object
3 Rounds, Not For Time
30 GHD Sit-Ups
15 Bench Press (185/125)
7 Sandbag Over-the-Shoulder (150/100)


Thursday

A. Strength
Front Squat
3 Sets of 5 Reps

B. “Annie’s on the Run”
For Time: (20min cutoff)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

–or–

Come in to work on 2-3 skills of your choice. Sometimes it’s good to spend some quality time PRACTICING instead of TRAINING. By dedicating an entire hour to positions, drills, and skill-transfer exercise, you will undoubtedly make some progress towards movements that give you trouble.


Friday

A. Olympic Lifting
Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
*Build throughout, finishing with a heavy single in the final minute of the EMOM.*

B. “Daily Dozen”
AMRAP 12:
12 Lateral Over-the-Barbell Burpees
9 Power Snatches
6 Bar Muscle-Ups
*RX= 70% of heaviest snatch from Part A.*

C.E. – Midline Conditioning
2 Rounds, Not For Time:
1:00 L-Sit Hold
1:30 Weighted Hip Extension Hold (25/15)
2:00 Sandbag Hold (150/100)


Saturday

“Fender Bender” – Teams of 3
For Time (30 Minute Cap):
25, 50, 100yd Relay Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
25, 50, 100yd Relay Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
25, 50, 100yd Relay Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)


Monday

“Country Mile”
For Time: (30min cutoff)
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

C.E. – Olympic Lifting
3-Position Squat Snatch + Snatch Balance
5 Sets @ 60%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 75%


Tuesday

A. Gymnastics
10 sets of 2,4, or 6 unbroken Strict Handstand Push-Ups
–or–
Accumulate 4:00 in a Handstand/Plank Hold, every time you break perform 5 Push-Ups

B. “Sky Hook”
3 Rounds For Time: (15min cutoff)
20 Hang Power Cleans
20 Front Squats
20 Push Press
*(RX: 95/65, RX+: 115/80)*


Wednesday

“Half Bad”
AMRAP 18:
30 Deadlifts
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups
*(RX: 135/95, RX+: 225/155 and Chest-to-Bar)*

C.E. – Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges


Thursday

“Trips”
3 Sets x 8: Close Grip Bench Press
3 Sets x 12: Lateral Shoulder Raises
3 Sets x 16: Barbell Bent Over Rows
3 Sets x 12 Bulgarian Split Squats, each leg
3 Sets x 18 Glute Bridges
3 Sets x 100 Meter Double Kettlebell Front Rack Carry
3 Sets x 20 Supinated Bicep Barbell Curls


Friday

A. Strength
Pausing Overhead Squat
In 12min, Build to a Heavy Set of 2
*Pause for 3 seconds in the bottom of each repetition*

B. ”Nancy”
5 Rounds For Time: (25min cutoff)
400 Meter Run
15 Overhead Squats (95/65)

C.E. – Static Holds
2:00 Double Kettlebell Deadlift Hold
2:00 L-Sit Hold
2:00 Chair Pose or 1:00 each side Lord of the Dance Pose


Saturday

In Bad-to-the-Bone Teams of 3-4

A. “Tag-Team Sprint Attack!”
For Time: (12min cutoff)
50 Power Cleans (RX: 155/105) (RX+: 205/135) + 50 Kipping Handstand Push-Ups

B. “The Ghost”
6 Rounds: (24min)
1 Partner does 1:00 Double Unders
1 Partner does 1:00 Burpees
1 Partner does 1:00 Rowing/Biking for Calories
1 Partner does 1:00 Seated L-Sit Hold


Monday

A. Strength
Back Squat – E3:00
3 sets of 5 reps

B. “Thin Air”
4 Rounds For Time: (20min cutoff)
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike or Row or 200m Run

C.E. – Midline
10min Assault Bike
*On the 2:00, 4:00, 6:00, and 8:00 perform a Max Effort L-Sit Hold*


Tuesday

A. Gymnastics
AMRAP 5: 20 Double Unders + 2 HSPU, 20 Double Unders + 4 HSPU, Keep adding 2 reps
–or–
Tabata Strict Barbell Press: 0:20 Max Reps, 0:10 Hold in Front Rack

B. “Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–
rest 4 minutes–


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


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


Wednesday

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Building up to a heavy complex across the 6 sets*


Thursday

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike or Row or 200m Run
15 Deadlifts (225/155)

C.E. – Midline
50 GHD Sit-Ups
Every 10 reps get off and perform a 0:20 L-sit Hold


Friday

A. Strength
Bench Press
In 12min, build to a heavy set of 7 reps.

B. “Free Fall”
For Time: (20min cutoff)
40 Squat Snatches (95/65)
20 Bar Muscle-ups
40 Squat Snatches (95/65)
800m Run


Saturday

“Uniwar”
In teams of 2-3, complete as many reps as possible in 3:00 at each station.
-Calorie Row
-Wallballs
-Toes-to-Bar
-Burpee Box Jumps
-Power Cleans (135/95) or (185/125) or (225/155)
-Shoulder-to-Overhead (95/65) or (135/95) or (185/125)
-Abmat Sit-Ups
-Kettlebell Swings (53/35) or (70/53)
-Double Unders
-Calorie Bike