Monday

“Meatball”
For Time: (30min cutoff)
75 Wallballs
35/25 Calorie Assault Bike
–Directly Into–
6 – 9 – 12 – 15:
Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)
Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)
Goblet Squats 53/35 (RX+ Goblet Squats 70/53)

CE – Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*

Tuesday

“Dead Ahead”
4 Rounds: (15min cutoff)
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

CE – Midline
20:00 Recovery Bike
On the 5:00, 10:00, and 15:00:
20 GHD Sit-Ups
20 Hip Extensions

Wednesday

Olympic Lifting
Pausing Power Clean + Power Clean
7-8 sets within 12min

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists. Percentages are intended to be light, not getting above 70%. All techique today.

“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.1
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.1

Sunday

WOD to be posted once the Open Workout is announced.

Monday

Test
1min Max Calorie Assault Bike

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) or Barbell Snatches (75/55)
12 Burpees Over Dumbbell/Barbell
12 x 10 Meter Shuttles
*Score is Slowest Round*

CE – Skill
Spend 10-15min working with 2 progression drills for Ring MUs

 

Tuesday

Power Clean
Spend 12min building to a heavy 3-Position Power Clean
1) Mid Thigh
2) Top of Knee
3) Floor
*This is performed without putting the barbell down.*


“Top Heavy”

15 – 12 – 9 – 6 – 3: (20min cutoff)
Power Cleans (155/105)
Strict Handstand Push-ups
Front Squats (155/105)
Strict Pull-ups

CE – Rowing
On the 0:00… 21/16 Calorie Row
On the 1:30 – 18/14 Calorie Row
On the 3:00 – 15/12 Calorie Row

On the 5:00… 21/16 Calorie Row
On the 6:30 – 18/14 Calorie Row
On the 8:00 – 15/12 Calorie Row

On the 10:00… 21/16 Calorie Row
On the 11:30 – 18/14 Calorie Row
On the 13:00 – 15/12 Calorie Row

 

Wednesday

Pausing Push Jerk
In 12min, build to a heavy Pausing Push Jerk
1) Pause 2s in the Dip
2) Pause 2s in the Catch

“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
50′ Handstand Walk or 1:00 Handstand Hold
10 Push Jerks (165/110)

CE – Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups
*Rest 2min after each set*

 

Thursday

“Tough Love”
4 Rounds – Teams of 2:
40 Kettlebell Swings (53/35) *One person hangs from pull-up bar*
40 AbMat Sit-ups *One person holds seated L-sit*
40 Wallballs (20/14) *One person holds wall sit*

CE – Skill
Spend 10-15min working with 2 progression drills for Handstand Walking

 

Friday

“Waterproof”
For Time: (30min cutoff)
21 – 15 – 9
Row Calories (Women: 15-10-5)
Back Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over Bar
Thrusters (95/65)

CE – Midline
25:00 Effort on the Assault Bike/Runner
*On the 5:00, 10:00, 15:00 and 20:00 – perform 20 GHD Sit-Ups*

 

Saturday

“Leaps & Bounds”
For Time – Teams of 3: (30min cutoff)
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

 

Sunday

“Escape From Wonderland”
3 Rounds: (25min cutoff)
75 Double Unders
50 Air Squats
25/18 Calorie Row

Monday

Clean & Jerk
For Load: (15min cap)
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 100%

“Funny Bone”
21-15-9: (15min cutoff)
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

CE – Odd Object
75′ Handstand Walk
75′ Sandbag Bear Hug Walk
15 Sandbag Over the Shoulder
75′ Sandbag Walk
75′ Handstand Walk
*Sandbag: 150/100*

 

Tuesday

“Dubble Bubble”
6 Rounds: (20min cutoff)
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-Ups

CE – Midline
3 Sets For Quality
20 GHD Sit-Ups
15 Calorie Row
0:20s L-Sit Hold

 

Wednesday

Tempo Pausing Back Squat
Every 2:00 x 3 sets
Perform 3 reps of 5 Seconds Down. 3 Second Pause. Explode up.

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or 200m Run
*Denote whether you did Bike or Run*

CE – Body Armor
5×5 Bench Press, building to a heavy 5
100 Banded Pull-Throughs
100 Banded Pull-Aparts

 

Thursday

“Crop Top”
5 Rounds: (20min cutoff)
21 Wallballs (20/14 @ 10’/9′)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-Ups

CE – Flexibility
If you have access to ROMWOD, do the entire Warrior today.
If not, here is a suggestion:

Upper Body

1:00 Puppy Dog
1:00/ea Thread the Needle
1:00 Wrist Stretches

Lower Body
2:00/ea Couch Stretch
2:00/ea Pigeon
1:30 Butterfly
1:00 Legs Locked Forward Fold
1:00 Straddle
1:00 Frog

 

Friday

Squat Snatch
For Quality: (15min cutoff)
#1: 3 reps @ 50%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 1 rep @ 70%
#5: 1 rep @ 75%
#6: 1 rep @ 80%

“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65) (RX+ 115/80)
30 Box Jump Overs (24/20) (RX+ 30/24)
30 Toes to Bar (RX+ Knees to Elbows)
30/21 Calorie Row

CE – Stamina Builder
50 Double Unders, 20′ Handstand Walk
50 AbMat Sit-Ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk
40 AbMat Sit-Ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk
30 AbMat Sit-Ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk
20 AbMat Sit-Ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk
10 AbMat Sit-Ups, 20′ Handstand Walk

 

Saturday

“Mumbo Jumbo”
For Time – In Teams of 3: (30 Minute Cap)
9 Rounds of the Complex, Alternating
10 Deadlifts (95/65)
7 Hang Power Cleans (95/65)
5 Push Jerks (95/65)
*MUST BE UNBROKEN*
–switch partners–

90/60 Calorie Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
*evenly split*

90/60 Calorie Bike or Row (opposite of last)

1 Round:
30 Clean and Jerks (185/125)
*alternating*

90 Burpees
*1 person holds front rack (185/125), 1 person rests, 1 person burpees*

 

Sunday

“Hardball”
5 Rounds: (25min cutoff)
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

Monday

Front Squat
On the 2:00 x 6 sets
3 @ Moderately Heavy
2 @ Heavy
2 @ Heavy
1 @ Very Heavy
1 @ Very Heavy
1 @ Very Heavy
*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
–Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
–Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

 

Tuesday

Turkish Get-Up
On the 4:00 x 3 Sets
5 Each Arm @ Light
3 Each Arm @ Moderate
1 Each Arm A Heavy
*Build up in Deadlift weight during rest time*

For Time: (16min cutoff)
Buy In: 30/20 Calorie Assault Bike
–then
30 Deadlifts (225/155) (RX+ 275/185)
50 Lateral Barbell Burpees (RX+ HSPUs)
30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E. – Row Conditioning
500m/1:00r Standard Program
*Repeat this 4 times with this no more than a 1:55/2:10 pace*

 

Wednesday

Tempo Back Squat
5 Sets of 2 Reps (7.3.X)
*Complete this around 50-60% of your 1RM, at your own pace, but within 12min*

“After Party”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (70/53) or Plate Squats (45/35)
*After each round, complete 35 Double Unders (RX+ 50)*

C.E. – Odd Object
50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

 

Thursday

Snatch Complex
On the 1:00 x 10 Sets
Hang Power Snatch + Power Snatch
*Record your heaviest load*

“Randy”
For Time: (15min cutoff)
75 Power Snatches (75/55)
*Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here].

C.E. – Aerobic Conditioning
Run for 10min Non-Stop

 

Friday

“Wet Floor”
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes-to-Bar
30 Burpee Box Jump Over (24/20)
15 Ring Muscle-Ups

 

Saturday

“Over Easy”
In Teams of 3 – For Time: (30min cutoff)
150/105 Calorie Assault Bike
–Directly Into…

3 Rounds:
9 Rope Climbs
30 Overhead Squats (115/80)
18 Power Clean and Jerks (115/80)

 

Sunday

“Dum Dum”
3 Rounds: (20min cutoff)
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
*Dumbbells: (50’s/35’s)*

Monday

Lifting
Push Jerk – E1:30
3 @ Light
3 @ Light
3 @ Moderate
3 @ Moderate
3 @ Heavy
3 @ Heavy

“Go Fish”
For Time: (20min cutoff)
1,000 Meter Row
–Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks (135/95)
*This workout is a repeat from 8.31.18*

C.E. – Skill
Spend 10-15min with 2 drills working on developing the Handstand Push-Up.

 

Tuesday

Midline Primer
3 Rounds: (10-12min cutoff)
0:30 L-Sit Hold
0:30 Weighted Hip Extension Hold
100′ Farmers Carry Right
100′ Farmers Carry Left

“Lay-Up”
50-40-30-20-10: (10min cutoff)
Double Unders
AbMat Sit-ups

–Directly Into…

5-10-15-20-25: (15min cutoff)
Kettlebell Swings (53/35 or 70/53)
Wallballs (20/14 at 10’/9′)

C.E. – Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

 

Wednesday

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
–5 Pull-ups
–10 Push-ups
–15 Air Squats
10 Power Snatches (115/80)

C.E. – Stamina Squats
On the 2:00 x 5 Rounds
3 Front Squats + 6 Back Squats + 0:30 Handstand Hold

 

Thursday

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops (45lb plate)
12 Shuttle Sprints
6 Deadlifts
*Build in Loading on the Deadlift, but must be unbroken*

C.E. – Body Armor
3 Supersets
0:30 Double Kettlebell Front Squat Hold
10 each side Kettlebell Bent Over Rows
50 Banded Pull Aparts

 

Friday

“Top Down”
For Time: (22min cutoff)
50 Bar Facing Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

–In time remaining…

Olympic Lifting Finisher
Hang Squat Clean
Build to a 1RM Hang Squat Clean.

C.E. – Midline
50 GHD Sit-ups
75 Abmat Sit-ups
100 Banded Good Mornings

Saturday

“Bird Box”
For Time – Teams of 3: (30min cutoff)
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs or 50 Strict Pull-ups
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

 

Sunday

“Turtle Neck”
5 Rounds: (25min cutoff)
12 Wreck Bag / Weighted Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Monday

Olympic Lifting
Snatch Primer
1) EMOM x 5, Snatch Deadlift + Snatch High Pull + Muscle Snatch
2) EMOM x 5, Hang Power Snatch + Overhead Squat
3) EMOM x 5, Build to a heavy Power Snatch

“Double Date”

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

C.E. – Skill
Spend 10-15min working on Handstands, Handstand Walking, or Handstand Push-Ups

 

Tuesday

“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80) (RX+ 155/105)
9 Push Jerks (115/80) (RX+ 155/105)

C.E. – Midline
2 Rounds
15 GHD Sit-ups
0:30 Wallball OH Lunge (hold wallball in one hand, balance overhead, do not let back knee touch)
15 GHD Sit-ups
0:30 Wallball OH Lunge (swap hands and legs)

 

Wednesday

Strength
Back Squat – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes

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

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

C.E. – Recovery
Spend 10-15min stretching and foam rolling.

 

Thursday

Strength
Strict Press – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

C.E. – Skill
Spend 10-15min working on Pull-ups, Toes to Bar, or Muscle-ups.

 

Friday

“Sea Legs”
3 Rounds: (15min cutoff)
500 Meter Row / 1000m Bike
12 Front Squats (155/105)
12 Alternating Dumbbell Snatch or 6/6 Kettlebell Hang Clean and Jerk (50/35)

 

Saturday

“Cigo”
7 Rounds – In Teams of 2
11 Chest to Bar Pull-ups (split reps 6/5)
2 Cleans (1 each) (heavy, team chooses the weight)
15 Box Jumps (24/20) (split reps 8/7)
400m Run Together
*In memory of Cigo, K9 KIA*

 

Sunday

“Under Fire”
For Time: (30min cutoff)
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

Monday

Olympic Lifting
Hang Power Clean
In 12min, build to a heavy double.

“DT”
5 Rounds For Time: (15min cutoff)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX= 155/105

C.E. – Finisher
30 Bar Facing Burpees For Time

Tuesday

Skill Work
Handstand Push-Ups
A) Spend 10min working with two progression drills for HSPUs.
B) E2:00 x 10:00, Max Reps HSPUs in 1:00 + Rest 1:00
*Choose either A or B*

“Fuller Circle”
For Time: (30min cutoff)
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)

C.E. – Midline
3 Rounds For Quality
20 GHD Sit-Ups
0:40 L-Sit Hold

Wednesday

Strength
Front Squat
E1:30 x 7 sets
1 Pausing Front Squat (3s in bottom) + 1 Front Squat
*Build each set*

“Satan’s Whiskers”
3 Rounds For Time: (15min cutoff)
10 Chest-to-Bar Pull-Ups
10 Front Squats
10 Bar Facing Burpees
RX= 165/110, RX+= 185/125

C.E. – Skill
Muscle-Ups
A) Spend 10min working on two progression drills for MUs
B) Movement prep adequately, then perform one set of Max Reps Ring MUs.
*Choose either A or B*

Thursday

Olympic Lifting
Hang Power Snatch
In 12min, build to a heavy double.

“Layaway”
AMRAP 15
30 Abmat Sit-Ups
200m Run
10 Alternating DB Snatches or 10 Power Snatches
RX= 50/35 DB or 95/65, RX+= Double 35/24 KBs simultaneously or 115/80

C.E. – Recovery
Spend 10-15min Foam Rolling and Stretching

Friday

“Fight Gone Bad”
3 Rounds For Max Reps
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

C.E. – Midline
3 Rounds For Quality
20 Hip Extensions
0:40 L-Sit Hang

Saturday

CrossFit Madison’s Grand Opening!
Doors open at 9am, workout at 945am. Tell all of your friends, family, co-workers, and anybody else you can think of! Anyone and Everyone is welcome!

Sunday

“Drop Anchor”
AMRAP 10: Row/Bike for Meters
On the 0:00 – 1 Kettlebell Swing
On the 1:00 – 2 Kettlebell Swings
On the 2:00 – 3 Kettlebell Swings
On the 3:00 – 4 Kettlebell Swings
On the 4:00 – 5 Kettlebell Swings
On the 5:00 – 6 Kettlebell Swings
On the 6:00 – 7 Kettlebell Swings
On the 7:00 – 8 Kettlebell Swings
On the 8:00 – 9 Kettlebell Swings
On the 9:00 – 10 Kettlebell Swings
RX Kettlebell: 53/35

Monday & Tuesday

Happy New Year! – No Classes

Here is a great way to start off 2019!

“Home Alone”
50-40-30-20-10 reps For Time:
Jumping Lunges
*After every set, perform a 1:00 hollow hold.*

Wednesday

“Air Walker”
AMRAP 20
25/18 Calorie Row/Bike
50 Double Unders
3 Rounds of “The Chief”
*”The Chief” = 3 Power Cleans (135/95) + 6 Push-Ups + 9 Air Squats*

Thursday

Strength
Push Press
In 12min, build to a heavy set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Friday

“Bee’s Knees”
5 Rounds: (25min cutoff)
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike/Row
1 Minute Rest

Saturday

“Lucky 7s”
In Teams of 3
AMRAP 7
21 Power Snatches (95/65)
15 Burpees
9 Shuttle Sprints
–rest 3:00–

AMRAP 7
15 Power Snatches (115/80)
9 Burpees
21 Shuttle Sprints
–rest 3:00–

AMRAP 7
9 Power Snatches (135/95)
21 Burpees
15 Shuttle Sprints

Sunday

“Stomping Grounds”
On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 Front Squats

Monday & Tuesday

Happy Holidays! Merry Christmas!

Here is a “Stocking Stuffer” from us if you and Santa want to get after it:

4 Rounds
15 Burpees
20 Sit-Ups
25 Air Squats
–or–
3 Rounds – Team of 2
30 Burpees, alternating every 5 reps, A works / B holds plank
40 Sit-Ups, alternating every 10 reps, A works / B holds hollow
50 Air Squats, alternating every 25 reps, A works / B holds parallel wall sit

Wednesday

Olympic Lifting
Squat Clean Complex
In 12min, build to a heavy:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

“Clean Sheet”
AMRAP 3:
9/6 Calorie Assault Bike / Row
9 Power Cleans (95/65)
–Rest 3 Minutes–

AMRAP 3:
9/6 Calorie Assault Bike / Row
7 Hang Squat Cleans (115/80)
–Rest 3 Minutes–

AMRAP 3:
9/6 Calorie Assault Bike / Row
5 Squat Cleans (135/95)

Thursday

“Bells and Whistles”
AMRAP 15:
400 Meter Row
20 Kettlebell Swings (53/35) (RX+ 70/53)
100′ Bear Crawl (RX+ 50′ Handstand Walk)

Friday

Olympic Lifting
Snatch Complex
In 12min, build to a heavy:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

“Over and Out”
For Time: (15min cutoff)
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

The story.
It was the afternoon of Friday, December 14. Jimi Letchford, James Hobart and Adrian Bozman joined Dave Castro downstairs in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20” box, repeatedly for 1,000 steps.
The workout is called Chad — it was named after Chad Wilkinson, a friend of Castro’s and a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.
“When I posted the workout, I wasn’t trying to rally people to do it,” Dave Castro said in a phone interview.
But in the week since, hundreds if not thousands of individuals began to take on the workout themselves, in teams, and affiliates across the globe.
Some background.
Around 2008, Castro was a SEAL Qualification Training instructor down in Coronado when he met Wilkinson, who was already a SEAL and going through the course again after re-enlisting.
“We kinda treated him differently because he was already one of us,” Castro said.
The two developed a rapport and stayed in touch over the years especially as Wilkinson’s wife Sara became a L4 coach and flowmaster, who owned CrossFit Odyssey in Virginia Beach, where Chad was stationed.
When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time.
“You need to make that a Hero workout,” one of the CrossFit L1 seminar staff attendees whispered to Dave.
“I was blown away.”
When Dave Castro spoke on the death of his friend he told us, “I’ve lost a lot of friends as SEALs. It happens. But this was a shock. Suicide, that’s a tough one. I don’t understand it.”
Castro, who admitted he wasn’t trying to raise suicide awareness with this workout, recognized the burden many service members carry around, especially those in the elite special forces community.
“So many people who’ve done this for a long time have seen things and done things that most normal people don’t,” Castro said. “These people are carrying around things we don’t understand.”

Saturday

“Chad”
For Time – In Teams of 2
1000 Box Step-Ups at 20″
*Wear a weighted vest, heavy back pack, ankle weights, or anything you can carry. The number may be adjusted to be agreeable between partners*

–OR–

“Blenders”
In Teams of 3: (30min cutoff)
3 Rounds
60 Box Jumps 24/20
60 Sit-Ups or Toes-to-Bar
–then–
30 Deadlifts 135/95
30 Deadlifts 185/125
30 Deadlifts 225/155
–then, in time remaining–
Max Calorie Assault Bike

Sunday

“Saving Grace”
For Time: (20min cutoff)
10 Clean and Jerks (95/65)
10 Clean and Jerks (115/80)
10 Clean and Jerks (135/95)
10 Clean and Jerks (155/105)
10 Clean and Jerks (185/125)
10 Clean and Jerks (205/145)
10 Clean and Jerks (225/155)


Monday

“Belly Flop”
21-15-9: (25min cutoff)
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

C.E. Skill
Spend 10min working on Ring Muscle-Ups


Tuesday

“Dopamine”
5 Rounds, On the 5:00:
36/30 Calorie Bike / Row
20 Shuttle Sprints (10 Meters) or 300m Run

C.E. Midline
50 GHD Sit-Ups
100′ Handstand Walk
200m Farmers Carry (HEAVY)


Wednesday

Strength
Overhead Squat
In 12min, build to a heavy set of 5 reps

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)


Thursday

“Spin Cycle”
AMRAP 18:
3 Rope Climbs or 12 Knees to Elbows
20/14 Calorie Assault Bike / Row
60 Double Unders

C.E. Recovery
Spend 20min working on Mobility/Flexibility


Friday

“Vader”
For Time: (20min cutoff)
60 Calorie Row / Bike
–then–
3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
15 Burpees over Bell
–then–
60 Calorie Row / Bike


Saturday

“12 Days of CrossFit”
1 Power Snatch (95/65)
2 Thrusters
3 Push Press
4 Front Squats
5 Power Cleans
6 Box Jumps (24″/20″)
7 Burpees
8 KB/DB Swings (50/35)
9 Goblet Lunges
10 Toes-to-Bar
11 Bar Muscle-Ups
12 Calorie Bike
*Complete like the song. 1 Power Snatch. 2 Thrusters + 1 Power Snatch. Continue all the way!


Sunday

“Single File”
For Time: (30min cutoff)
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)