CrossFit, Sweat, and HIBB WODs Sat May 11th 2019


10min. to complete:
5 Rounds:
10 Snatches (Climbing)
30 Toes-To-Bar

10min. to complete:
5 Rounds:
10 Power Cleans (Climbing)
30 Pull-Ups

10min. to complete:
5 Rounds:
10 Deadlifts (Climbing)
30 HSPUs

Climbing must be every round. 10-20lb Jumps on the snatch and clean. Bigger Jumps on the deadlifts. Might look something like this:

Snatch men: 95/115/135/155/175
Snatch women: 65/75/85/95/105
Cleans men: 135/155/185/205/225
Cleans women: 85/95/105/115/125
Deadlifts men: 225/255/285/315/345
Deadlifts women: 145/165/185/205/225

Teams of 2. Only 1 works at a time.

**REST 3min. Between Sections**

35min. AMRAP:
14 Cal Assault Bike
14 Pull-Ups
14 DB Push Press 50/35s
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.

*We’ve done a similar workout in the past that started at 15 and a few people got close to finishing. Let’s see if anyone can finish starting at 14. Ladies Start at 13 🙂
A.) 5 Rounds:
1 min of Thrusters (95/65)
1 min of Toes to Bar
1 min Rest
Rest 5 min
B.) Every 5 min for 5 Rounds
10 DB Bent Over Rows (each arm)
100 Double Unders
20 Heavy Russian KB Swings (100/70)
…C.) if you have time
3 Rounds
Weighted Planks with 45/35lb plate on your back
1 min on 1 min off

CrossFit Strong & Sweat WODs Fri May 10th 2019


4min. AMRAP:
8 Push Press 95/65
4min. AMRAP:
Max Cals on the Assault Bike4min. AMRAP:
American KB Swings 70/53

4min. AMRAP:
Max Cals on the Rower

4min. AMRAP:
8 Push Press 95/65

4min. AMRAP:
Max Double Unders

**2min. Rest After Each Section **

ADV 115/75
*Use groups of 3 and start each group on a different part so everyone gets to bike and row
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Flies
Rest 1min.


Lower Body
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – Reps 9-7-5 (Increasing weight)
B. Front-Rack Front-Foot Elevated Split Squats
Work quickly to heavy set of 10 reps PER LEG (prep for Part C)
C. EMOM x 8 min – Front-Rack Front-Foot Elevated Split Squats
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
D. Single-Leg Landmine RDL (see video demo)
*Don’t wedge the bar in the wall, use 2 plates pushed together or put the end of the bar into the hole of a 45# plate.
Reps 15-12-9 (increasing, PER LEG)
E. Two Rounds for UNBROKEN and QUALITY movement:
16 Walking Lunges (DB’s held at sides)
Run 200m
12 DB Thrusters
Run 200m


10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

8 Rounds:
8 SDHP’s 96/65
7 Burpees

6 Rounds:
10 Burpees
10 Air Squats
10 American KB Swings 53/35lb.

Max Russian Twists with a 5lb plate

CrossFit & Sweat WODs Thurs May 9th 2019


30min. Running Clock…
10 Close Grip Bench Press 135/75+
20 Wall Balls 20/14
400m Run
*Rest 1min. After Each Round

Score is slowest time. Put your weights on the board 🙂
B.) Accessory Work:
–Pick one–5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. RESTOr

3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST


“Thursday Chipper”

For time:

1000m Row
50 Single Arm DB Push Press 50/35 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
150 Double Unders
50 Single Arm DB Push Press 45/30 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
1000m Row

.7 Mile Bike for ladies. Row distance stays the same. Try for 45/30s on the renegade row if you can. You can do all 25 on 1 side before switching to help with balance. Gunna be burnin that core for sure 🙂

CrossFit, Strong & Sweat WODs Wed May 8th 2019


A.) EMOM x 16min.
Odd: 5 Hang Power Snatch  (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)
Rest 3min.
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups, no subs for rowing)*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

15 Pull-Ups or 3-5 Muscle Ups

This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferably you pick something that’s 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups and snatches with the rowers.


Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression
This is the FINAL 5-day microcycle of the current structure. Reps will reduce in the next microcycle. Then TESTING will be next, followed by a DELOAD week before the NEW CYCLE BEGINS
A. Alternate movements x 4 sets each:
Note new rep scheme for Part A movements
One-Arm DB Rows (knee on bench) x Reps 12-9-6 (increasing) + 1 x 15 backoff set
Rest 2-3 min after both arms
Dips x Reps 7-5-3 (increasing) + 1 x MAX REPS with BW
Rest 2-3 min
B. Superset x 3 sets each:
Pull-ups will be significantly more difficult as a superset after the Pullovers. If you cannot achieve at least 6 quality reps on the first set, scale as needed.
PJR Pullovers x 12-15 reps
Strict Pull-ups x MAX UNBROKEN
Rest 2-3 min
C. Incline DB Bench Press
1 x 8-10 reps (moderate weight, warmup)
2 x 4-6 reps (heavy, last set close to failure)
D. EMOM x 8 min (alternating):
Devils Press x 4-5 Reps
Barbell Curls x 8-10 Reps
E. AMRAP 1 min – Row For Calories @ 100% effort
Rest 3 min
AMRAP 1 min – Bike For Calories @ 100% effort


A.) 12min. EMOM
Odd: Run 200m
Even: Max DB Bench Press 50/25s+B.) 12min. EMOM
Odd: 12 Burpees
Even: 10 DB Deadlifts 70/50sC.) 12min. EMOM
Odd: 100 Single Unders
Even: 15 Wall Balls 20/14lb

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder.

CrossFit WOD Tuesday May 7th 2019


A.) Lower Body Super set day!
Bulgarian Split Squats
8 rep on each leg
immediately into;
8 Single Leg Deadlifts on each leg

REST 60-90sec.

REPEAT for 20min.

*Both, Bulgarian Split Squats and the Deadlifts require your back foot to be on a bench or box. Make sure you break parallel and your knee isn’t going too far in front of your toes on the split squats.  On the deadlift treat it just like a regular powerlifting style deadlift.  Hinge at the hips and don’t bend the knees until the bar is below them.

B.) 12min. AMRAP:
8 Wall Balls 20/14lb
8 American KB Swings 70/53lb
30 Double Unders

*Add 2 reps to the Wall Balls and KB Swings after every round. Round 2 is 10s, Round 3 is 12s, and so on… The dubs always stay at 30.

CrossFit, Strong & Sweat WODs Mon. May 6th 2019


A.) 28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Assault Bike or Row
Min. 4) Rest
*People can start on different movements so that everyone can bike or row (no running to sub, try to do the thing you are worse at)
*I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it.

*Push Press is coming off the ground. NO JERKS!

15 TTB AND 15/12 Cals

B.) Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep


Monday 5/6 – Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A USUALLY stays similar week to week.
***No Thrusters for “strength work” this week. Thrusters will be added later in the session
A. Build slowly to challenging weight for Complex:
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
B. Push Press – 5 x 3 (increasing weight)
Mostly as a warm-up for the shoulder girdle in Part C. No need to try and hit a 3-rep MAX
C. AMRAP 2:30 min (Rest 2:30) x 4 sets:
Regarding weight selection for the “Squat Clean Thruster”, it should be something that is heavy enough for you to do all “singles” (drop from the top) but not so heavy that you can’t pick it right back up and go into the next rep immediately.
5 Squat Clean Thrusters buy-in
Then max rounds in remaining time of:
10 Dynamic or Clapping Push-ups (scale as needed)
15 Standard Situps OR 10 GHD Sit-ups (ADV)
D. Barbell Bench – 1 set of “max reps unbroken” with empty 45/33# Barbell (male/female)
Any pausing at the top or bottom of the rep ends the set. Constant movement throughout


4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 150m Run
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.


WODs: CrossFit, Sweat & HIBB Sat May 4th 2019


3 Piece today… Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)
20 Alt. DB Snatches 70/50lb
30 Pull-Ups

10-18min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row  (in 200m intervals)

18-30min. (10min. AMRAP)
Deadlifts 225/155
Burpees over the bar

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉

I think a lot of you can probably do 255/175+ on the deads. Depends if you did the deadlifts workout earlier this week. If you didn’t shoot for something a little harder.

I also like Hang Power Cleans instead of Deadlifts if you’re sore in your posterior chain today. Go for 135/95 if so.


“Doce Dias De Cinco De Mayo”

1 Wall Walk
200m Run
3 DB Thrusters
4 DB Lunges
5 Burpees
6 Box Jumps 24/20″
7 Wall Balls 30/20
8 Alt. DB Snatches
9 Air Squats
10 DB Power Cleans
11 Cal Assault Bike
12 Cal Row

Complete 1, then 2,1 then 3,2,1, and so on till you get to 12… And then all thew way back to 1. and you’re done.

45/30 is RX
50/35 is ADV

Stands for — “Twelve Days of Cinco De Mayo”
A.) EMOM  10 min (Every Min on the Min)
5 Deadlifts (60% of your max)
10 Kipping Pull Ups (15 if you are advanced)
Rest 5 min
B.) 10min Max Cals Assault Bike or Row (pick one)
Rest 5 min
C.) 4 sets
10-12 reps Barbell Biceps Curls
10-12 reps DB Triceps Skull Crushers
*Choose a weights that are challenging for both movements

CrossFit, Strong & Sweat WODs Fri May 3rd 2019

Probably the last day to start this Challenge! You are already 644 reps behind!


A.) Booty Day Superset! Back Rack Lunge & Lateral Lunge

Back Rack Lunge 5 Reps on each leg (10 total)


5 Lateral Lunges on each leg (10 total)

Rest 60-90sec. Bewteen Sets
*Start at medium weight and climb. Do as many sets as you can until a 20min. clock is up.

B.) 15min. AMRAP:
10 Cal Assault Bike or Row or 200m Run
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM]
*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…
*Scaled is 135/95 the entire time.


Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
Note slight change in protocol rep/scheme for part A movements
“Stop” Deadlifts – Reps 5-4-3-2-2 (increasing each set to tough double)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-3-2-2 (increasing each set to tough double)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

Parts B and C use a “landmine” setup. You can emulate the landmine by sticking it into the hole of a bumper plate on the ground (also can anchor it by placing a heavy DB handle over it), or by putting 2 heavy plates together and putting the bar in the middle on the floor. DO NOT put it against the wall, it will ruin it.

B. Landmine “Double Leg” RDL – 3 x 15 (see video demo)
Try to focus more on the stretch and contraction of the hamstrings and glutes over total load. After the heavy DL in Part A, there is no reason to tax the low back with additional “heavy” volume

C. Landmine “Meadows” Rows (single arm)
Reps 15-12-10 (increasing weight, PER ARM)

D. EMOM x 10 min (alternating):
Russian KBS x 10-12 Reps (heavy)
Barbell Hip Thrust x 8-10 Reps (sustainable weight across all sets)

E. Wall-Balls x 50 Reps UNBROKEN
Choose the proper weight for the ball so that it will challenge you to make 50 reps unbroken


Every 7min. x 5 Rounds:
400m Run
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups

Score is slowest time! Try and stay consistent!

CrossFit & Sweat WODs Thursday May 2nd 2019

Don’t wait another day to start this Challenge! You are already 322 reps behind!


For Time: (Time CAP: 35min.)

5 Rounds:
10 Push Press 135/85
10 Toes-To-Bar

immediately into;
Run 1 Mile

5 Rounds:
10 Push Press 135/85
10 Toes-To-Bar

immediately into;
Run 1 Mile

ADV is 15 Toes-To-Bar each round

We haven’t ran long in a while, so make sure you do this one. You NEED it 😉

It’s push press NOT push jerk. Remember that.



Get as far as possible in 35min…
DB Floor Press 45/25s+
Cal Row
American KB Swings 53/35

It’s not meant to be finished, don’t worry 😉 Just get as far as you can!

CrossFit, Sweat, Strong WODs Wed May 1st 2019

Start tracking your reps today to get to 10k!!!


A.) EMOM x 4min.
12/9 Cal Row or Bike
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
12/9 Cal Row or Bike
EMOM x 4min.
8 Bench Press 135/75
*Start 1/2 the class on Cardio and 1/2 on Deads so everyone gets a bike or rower.
Rest 4min.


B.) EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100

I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)

B. One-Arm DB Overhead Press + Walk
*Change in protocol from normal “part B” rep scheme
Reps 12-9-6 (increasing weight, PER ARM)
***Every 3 reps for all sets, walk 5m (15 feet) with DB locked out overhead

C. DB Close-Grip Bench (see video demo)
Reps 15-12-10-10
Increasing weight, then 2×10 with same challenging load

D. Skull Crusher Negative + Close-Grip Bench Press (see video demo)
1 x 10-12 (lighter, warmup)
2 x 6-10 Reps
The goal is to OVERLOAD the negative/lowering of the movement by using a weight that is above what is normally feasible for the full “skull crusher” movement

E. AMRAP 6 min:
20 Plate “Ground to overhead” (see video demo)
5 “Two Push-up” Toes to Bar


Get as far as possible in 35min…

4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.

immediately into;

4 Rounds:
400m Run
20 DB Deadlifts 50/35s

“Manion” Style! On the DB Front Squats, you’re holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.

ADV is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts